crossfit123’s BodyBlog

Well three days ago i had to do 2 wods back to back to catch up, so the first one was 7 rounds of 1 rep on thrusters tryin for a new pr on max! Which i did set a new pr on it, ended up with 205lbs on my last set. Actually i failed the first time i tried it but the second time i got it. Well after  that i had to do the Filthy Fifty for time which is an insane workout. Here is what the wod looks like…50 reps of 24 inch box jumps, 50 reps jumping pullups, 50 reps of 1 pood kettlebell swings, 50 walking lunges, 50 knees to elbows, 50 45lb push presses, 50 back extensions, 50 wall balls with 20lb ball, 50 burpees, and 50 double unders!!! It took me 24 minutes and 51 seconds, which is not bad at all for my first time doing this wod!

           On another note this is for all the crossfitters out there….After out team finished the filthy fifty we had these guys come up to us and challenged out best three. Now these guys are in shape but all they do is lift heavy weights on their upper body, i have never seen them do anything for their lower body! Now anyone that does crossfit knows that there is a big difference between lifting heavy weight all the time and doing crossfit! I know i used to lift heavy, hell i bulked up to 205lbs, and i thought that i was in shape till one of my friends wanted me to try a crossfit wod with him….yeah i couldn’t even finish it. It actually took me 4-5 weeks to actually finish a wod to scale! So i guess  we are going to go for it..any suggestions on what wods to do? we were thinking about starting  out with FRAN and see if they wanna continue after that! 

Well Nancy is one damn good WOD! Its 5 rounds for time of 400 meter run with 95lb overhead squats for 15 reps! Can I say oh my GOD for my legs…….The first two rounds wasn’t that bad but oh my the last three were rough as hell! I didn’t think them 400m  runs were going to end and them overhead squats got a little heavy but it felt great at the end….My time ended up being 19 minutes and 20 seconds, not really sure how good that is but hey it was my first NANCY, so i think that it wasn’t too bad.

Well i decided not to go to the gym yesterday, instead i took my son to see the movie Up and then to get some ice cream and stuff. So i had to do yesterdays wod this morning and todays this afternoon. The first one was a pullup workout which was pretty tough. Had to do 10 rounds for time of 3 pullups w/45lbs, 5 strict pullups and 7 kipping pullups. The catch is you cant let go of the bar till each round is done but if you do let go then that counts as a set and then on the next one you have to start where you left off till the reps are done for that round! It took me 23 rounds with a time of 18 minutes and 9 seconds for a total of 150 reps!

    Now as if that wasn’t enough i went back this afternoon and did todays which was 5 rounds for time of 30 glute ham situps and 25 back extensions, which took me 12 minutes and 56 seconds. Now my back is completely destroyed and tomorrows wod is working up to your rep max on thrusters! YAY!!! I will be hurting after that….I love it!

Well todays WOD usually isn’t that bad but after the past two days it hurt like hell! All i had to do was run 400m and do 50 body weight squats for 4 rounds for time…sounds simple…well after doing that 185lb front squat and glute ham sit ups for reps of 21,18,15,12,9,6,3 two days ago and then doing NATE yesterday my legs are toasted! I ended up finishing it in 12 minutes and 13 seconds, now thats 2 minutes slower than my personal record. I was pretty much running stiff legged…legs need a break!

Well today was Nate which is as many rounds of 2 muscle ups, 4 hand stand pushups, 8 kettlebell swings with 2pood (70lbs)  in 20 minutes. But today we didnt have any rings with us to do the muscle ups so instead i did a 4:1 ratio which is 4 pullups and 4 dips for each muscle up. So each round was 8 pullups and 8 dips instead of the muscle ups. I ended up with 13 complete rounds plus 8 pullups. That comes to a total of 112 pullups, 104 dips, 52 handstand pushups and 104 kettlebell swings, which is 372 total reps! My upper body is exhausted along with my lower body from yesterday, but it feels FREAKIN AWESOME!!!! Well now its time to cook me and the little one some dinner!

Well today was pretty damn tough!!! On each and every workout I always try to do it prescribed and try to never scale. Well my legs are screaming at me saying they wish i would have scaled instead of doing prescribed! Today we had to do 185lb front squat and glute ham situps for 21, 18, 15, 12, 9, 6, 3 reps for time! Now that is 84 185lb front squats and 84 glute ham situps! Well it took me a little longer than i expected, 34 minutes! Not really sure how that measures up to everyone else that did that workout but i can barely walk and thats when you know you had an awesome workout!!! Well if there is anyone out there that is planning on doing this one good luck and God speed!

Well this WOD has no name but i think that i might call it "LOUELLEN" after my wife! I really enjoyed this one, it was different! It was 2 rounds for time of 1 arm (right) push press 65lbs 12reps, 1 arm deadlift (left) 135lbs 12 reps, half mile run the 1 arm push press (left) 65lbs 12 reps, 1 arm deadlift (right) 135lbs 12 reps, half mile run….thats 1 round so had to do that. It took me 26 minutes and 15 seconds! not really sure how well that is but it was good for me!!! now its time to recoop from all of the beer i drank last night!!! THANK YOU FOR ALL THE MEN AND WOMEN SERVING OUR COUNTRY OVER IN IRAQ, AFGHANISTAN, QATAR KUWAIT AND EVERYWHERE ELSE!! MAY GOD BE WITH YOU!!! AND FOR MY WIFE KEEP YOUR HEAD DOWN AND BE SAFE I WILL SEE YOU IN 6 SHORT MONTHS….LOVE YOU CUPCAKE!!!!

Today was an intense workout, it was truly awesome!!! You had to do 5 rounds for time of 800m run (half a mile), 30 reps of 2 pood kettlebell swings (roughly 70lbs) and 30 pullups for a total of 2.5 miles 150 kettlebell swings and 150 pullups!!! Now my time was 44 minutes 57 seconds! I thought that i could have done it faster but after them first 2 rounds you can barely hold them arms up. Maybe next time I will get under 40. Tomorrow is going to hurt even more its a 10k run…now i know a 10k isnt that bad but after doing a heavy squat and deadlift day and then doing all of that today my lower back is destroyed so i think tomorrow is going to be more of a just finish it instead of a time thing! wish me luck!

Well yesterday was a crossfit total day for us, which is your 1 rep max on squat, shoulder press and deadlift. In that order! I thought that i was feeling good and was going to do good but just wasnt my day! I didnt hit any PR’s actually i did less weight on all 3 lifts! I ended up with 325 on squat (now that is below parallel), 170 on shoulder press and 395 on deadlift for a total of 890lbs! Now my pr’s on these weighing in at 166lbs is 330 on squat, 410 on deadlift and 180 on shoulder press for a total of 920lbs! Maybe next time i will break my pr’s!