29 April 2015 – Pistol Dub’s

Changed things around and went to an afternoon class :). Good to see the peeps again.

Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.

Strength
Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)

WOD
15 Minute AMRAP
100m Run
20 Double Unders
10 Push-ups  V-Ups
10 Pistols (5 each leg)

 

Score: 5.40 (5 rounds + 100m run,  DU’s and 10 V-Ups)

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23 April 2015 – Sled Bikes

 

This was an engine builder, but that assault bike was like quicksand! The more you pedal, the slower you get. I also had to be careful with the box dips because of my arm, but it held out. 🙂

WOD
Every Minute on the Minute for 30 Minutes

Odd Minutes- Alternate between 15 Calories on the Assault Bike and 1 Sled Push Round Trip (so minute 1- A.B, minute 3 Sled Pushes or visa versa if you need to
share)
Even Minutes (2-10) 10 Burpees (Subbed for 20 Air Squats)
Even Minutes (12-20) 10 Toes to Bar (Subbed for V-Ups)
Even Minutes (22-30) 10 Ring Dips (Subbed for Box Dips)
If you need to take a minute off then do so. When you report your scores
record how many minutes missed including rounds you could not complete the
task. No Penalties today.

Level 2- Knees to Elbows, Parallel Bar Dips
Level 1- Knees to Chest, Box Dips

Score: 4 (all of them were the on the assault bike – could only get to 10 calories, aaargh!)

 

22 April 2015 – Annie Are You Okay?

Its been 21 days since I’ve been at Crossfit and I felt like I was slowly losing my mind. It’s great to be back.

And this is a WOD I could actually do RX!

I had to refrain from using my shoulders at all, due the arm injury, so worked on using my wrists in the DU’s and that kinda worked . Also had to do the situps strict as I could not swing my arms. Nice deep burn!

I think those lunges did me good last week, I felt very bouncy in the DU’s so I had plenty of time for those twin rotations 🙂

 

Warmup:

10 minute EMOM

5 situps
5 V-Ups
5 Air Squats

WOD:

Annie:
50-40-30-20-10

Double Unders
Sit Ups

 

Time: 12:47

AnnieWOD

11 April 2015 – Sandbags and Jelly Legs

I got pretty familiar with a 20kg sandbag on Saturday morning. 🙂

It’s Monday evening and Im still walking like Robocop, so this was a pretty good, and intense leg workout! Can you say Jelly Legs! My aim was unbroken, which I achieved with the lunges but had to break the squats up into 20-20-10. This works the quads in all areas. I have DOMS on the inner and outer thigh, making it difficult to ascend stairs, its a good pain though, and its a good way to build width on the quadricep.

Warmup:

1km slow row (I could at least use my right arm, yay!)

WOD:

3 rounds of 

50 Air Squats (with 20kg sandbag in the back rack position)
20 lunges (with 20kg sandbag in the back rack position)

Time: Around half an hour (didn’t time myself)

demo-lunge

Note (to self): DO ALOT OF STRETCHING AFTERWARDS. IT HELPS!

1 April 2015 – April Fool

1000 BURPEES FOR TIME!

WHAT?!

Luckily its an April Fools joke. This was the actual WOD.

Strength
Dead lift:
75%x5
85%x3
95%x1

WOD:
5 Rounds for Time
6 Deadlifts (120,90)
9 Box Jumps (30/24)
12 Toe To Bar

Level 2 (100,80)
Level 1 (80,60)

I modified this to the armless version of course 🙂

1 April 2015 WOD

5 Rounds for Time
6 Deadlifts Back Squats (70kg + 30kg weight vest)
9 Box Jumps Step Ups (30)
12 Toe To Bars V-Ups

Time: 14:34

1 April 2015 WOD2