WOD – 01.02.2013

I. Am. Sore. I usually don’t get sore during the week. Maybe that is a bad thing? I feel like I push myself pretty darn hard and if the intensity of a workout is measured by how soaked your t-shirt is then I certainly kick my own ass. But I rarely feel sore. I am tired and sore today. I can only figure that my 2-a-day on Monday set my body up for being sore. Doing “Barbara” yesterday certainly helped. Thanks to the 2 minute rest between rounds I was able to go pretty hard each round.

I almost took a rest day today but I sucked it up and went to the gym.

Warmup
2 RNFT
10 good mornings
10 slam balls
10 squats
10 wall balls

WOD – this was a long one…and a bit confusing. I think CrossFit Crush tends to have WOD’s like this.
Tabata frog jumps (basically broad jumps but your hands have to touch the ground when you land)
Then set up a bar for the next portion – about 2-3 min rest
3 min max effort bar hopovers
Rest 1 min
8 min AMRAP of:
10 thrusters
20 power cleans
34 pushups
Rest 1 min
3 min max effort bar hopovers

Results Continue reading

WOD – 12.16.2012

I took two different WODs from the main CrossFit website for today’s workout.

Warmup
Squats to overhead squats
PVC pullovers
Band work to stretch the lats
Band work to stretch the hips – lateral lunges with a squat
A few situps and pushups to get ready for WOD #1
Kip swings

WOD #1
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

WOD #2
4 RFT:
100 50 pound Dumbbell snatch, 10 reps
200 foot Sprint

Results
I was killing the tabata workout until I got to the pullups…I struggled with the pullups. After the situps I almost felt like my abs were going to cramp!

The dumbbell snatch I made easy since I had already been at the gym for about 45 minutes. I did 4 rounds in 3:50. I want to do it again but next time I will go heavier.

Box review: CrossFit Durango

CrossFit Durango is not easy to find even when you are sitting right in front.

CrossFit Durango is not easy to find even when you are sitting right in front.

The family and I made a trip around Colorado. In 26 or 28 years living in Colorado I had never been to Durango or pretty much anywhere south and west of Alamosa (and I was at the Sand Dunes when I was much, much younger) or south of Grand Junction – and the only time I have been in Grand Junction was driving through on my way to Las Vegas when I was closer to 21 than I am now. It was great to see that part of the state. Durango seems really cool and the passes we had to drive over as we left Durnago and headed north to Grand Junction were awesome. My wife hated them as she is afraid of heights, but I thought they were cool.

At first, during the trip, I figured I would use the exercise rooms at the hotel to get my lift on. I did this the first few days (WOD 1 and WOD 2 out of the hotel) but then my wife suggested I look for CrossFit boxes on our trip and she didn’t have to suggest twice!

I Google’d CrossFit in Durango and was surprised to learn that CrossFit Durango was right in the same area we had been walking around window shopping earlier that day. When I arrived the following morning at 0’dark AM I realized why I hadn’t noticed it – very little signage on the outside.

The inside of the box is pretty. No other way to put it. With the polished wood flooring for lifting evenly spaced out and spanning the width of the gym it looks really good. The wood paneling on the walls used for wall balls or whatever was obviously placed there by some sort of interior designer and it is by far the prettiest box I have been to.

The pullup bars and racks are on the right as you walk in otherwise all of the plates, kettle bells, dumbbells, etc are hidden away in the back, eliminating any sort of clutter feel. All the mobility tools, PVC, wall balls, etc are also neatly stored in the back which gives the gym a clean and open feeling despite its small floor space. I didn’t really notice how small it was until we did the WOD at which time logistics got a bit complicated but the coach made it work. Continue reading