Daily WOD 3/22/13

It's FRIDAY.  You know what that means in CFMY world?

It's CHIPPER time!

At my box, we do chipper workouts on Fridays.  It may be different at your box, but I am pretty sure the term is common across the board.

A chipper workout is basically just a bunch of movements lumped together into one WOD.  Instead of splitting up the metcons into two workouts by adding a 2 minute rest period (as you may have seen in previous WOD's), the chipper workout is one continued series of movements all performed back-to-back.  This WOD is normally long.

FYI - "long" for a crossfitter is generally anything exceeding 15 minutes.


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Today's WOD:

Chipper - For Time (must use only 1 bar and switch weights)
15 clean and jerks
15 back squats
30 deadlifts
15 chest to bar pull ups
15 toes to bar
15 handstand push ups
15 toes to bar
15 chest to bar pull ups
30 deadlifts
15 back squats
15 clean and jerks

Love it!

Happy Friday!

Daily WOD 3/20/13

I found some nice battle-wounds today.

Sorry for the creepy photo, I am aware.  I had to share the goods.

I'll dedicate these to the front squats on Monday and cleans on Tuesday.

I am actually proud of these marks.  To me, it's proof of a good quality workout.

***

Today's WOD:

Strength Work:

25 minutes - 3 position snatch (working on form)

Metcon:

20 minute AMRAP
10 medicine ball sit ups
10 kettle bell swings
2 wall walks

This may look like a walk in the part, but 20 minutes is a long time for that metcon.

:-)

Daily WOD 3/19/13

I am pretty sore on this Tuesday morning.  I think all of this new "crossfit stuff" is finally catching up with my body and throwing it for a loop.

I have been attending my crossfit box for a little over 2 weeks now, and I really like the way I feel overall.  Although I cannot see any physical changes (yet!), I feel stronger.

Listening to my body is the name of the game.  At this stage in my crossfit career, I am modifying all strength exercises because, well, I don't have the strength to put up big weights just yet.  I'll continue to listen to my body, and perform each WOD to the best of my ability while keeping in mind that this is all new to my body.

***

Today's WOD:

Strength Work:

20 minutes - EMOTM (every minute, on the minute)
1 rep Squat Clean & Jerk (I will be increasing my weight with each rep)

Metcon:

8 minute AMRAP
1, 1, 2, 2, 3, 3, 4, 4, etc.
pull ups
hang power cleans

Rest 2 minutes; then,

3 rounds for time
25 wall balls
20 burpees

You will notice that our coach enjoys burpees...a lot!

Daily WOD 3/18/13

So far, I love Mondays and Fridays at the box.

I love Mondays, because we always seem to do squat work.  My lower body is my biggest problem area, so I'll do squats up until the day I die :-)

I love Fridays, because they are always "chipper" WOD's.  A.K.A hard as sh*t workouts that last forever and don't normally have much of a break (if any).  Yes, I love those types of workouts.  Remember, I played soccer growing up and have been running ever since; therefore, I love the endurance workouts.

***

Even though today is Monday (my favorite squat work), the 3rd component of our workout (the metcon) is raising my eyebrows a bit.  Check out the whole workout below.

Today's WOD:

Strength Work:

25 minutes - Front Squat
10 @ 70%
6 @ 80%
max @ 85%
max @ 90%
5 singles @ 95%

Metcon:

10 minute AMRAP (as many rounds as possible)
10 toes to bar
10 hand-release push ups

Rest 2 minutes; then,

Reps for time
50 kettle bell swings
50 burpees
50 kettle bell swings

Yikes!

Crossfit-wear

Here are the brands and styles of clothing that I've been wearing to Crossfit:

I've been wearing this V-neck Tech-Tee from Under Armor for a while now, and not just for Crossfit Workouts.  I think I have one of these shirts in black, grey, and purple.  I'd love to eventually have the whole collection of colors.  It is a dri-fit t-shirt, which is my favorite style.  I do not like working out in cotton tee's.

The Relay Capri from Athleta is my favorite capri spandex pant.  I've been wearing these for a while as well, both to crossfit and to a regular gym.  These capri's allow for so much mobility, and they sit high enough on my waist to cover those dreaded love-handles, but low enough to let your belly-button free.  I currently have a pair of these in black, grey, and purple.

These are new.  I just placed my order for these.  I am human, and have those days when I feel a bit heavier and do not feel right in my spandex capri's.  So, I've been looking for a pair of athletic pants that I can refer to on those so-called "fat days."  Don't lie, you know what I'm talking about.  I found these Cotton Slub Pants from Under Armour and figured I'd give them a try.  I'll let you know how I like them once I test them out a few times.  I am a little worried about the cotton (because I don't enjoy cotton tee's), but we will see.  

I've been wearing these Brooks Adrenaline ASR trail running shoes to crossfit thus far.  I realize they are not crossfit shoes, but it's all I currently have.  I am a runner, so I own asics gels and brooks running/trail shoes.  I've been looking into the innov8's on theclymb.com and the nano's from reebok's website, but haven't made any purchases yet.

***

So, there you have it.  My current Crossfit-wear.  Not exactly ideal, I know.  But, as a beginner, I'll take it.

What are your favorite workout clothes?

Any apparel/footwear suggestions for a crossfit newbie?

Beginner Stats

Last week marked the completion of my 2 week trial at Crossfit Manayunk.  I was able to attend 8 classes.

You need to start somewhere, right?

***

Lets consider the following to be my beginner stats:

Strength:

Front Squat - 105 pounds
Back Squat - 105 pounds
Squat Clean - 85 pounds
Power Cleans - 75 pounds
Hang Squat Clean - 55 pounds
Overhead Squats - 35 pounds
Jerks - 55 pounds
Snatch - 60 pounds
Deadlifts - 85 pounds

Metcon:

Max dubs in 2 minutes - 22
Max chest to bar pull-ups in 2 minutes - 15 (using orange band)

***

Again, these stats were pulled from the 2 weeks (8 classes) that I've been a part of the crossfit community.  I started off very slow to ensure that I do not injure myself and to give myself the opportunity to work on my form before I focus on lifting heavier weights.

The most difficult thing for me at this time is focusing on ME instead of everyone else.  Everyone else is more experienced and have been using these movements for a longer period of time, allowing them to move around more weight.  I need to focus on myself and eventually I'll get on their level :-)

Note: I have not done any of the crossfit benchmark workouts yet.

*If you have any questions regarding what these Metcon's actually are, just shoot me a message at crazyhealthyfit@gmail.com or comment below.

Do you remember what your weights were as a beginner, when you first began crossfit?
Even if you do not belong to a crossfit gym, tell me your favorite lift?

Crossfit Inspired

Welcome to Crossfit Inspired!

I recently purchased my very first crossfit membership at a local box in the Philadelphia area.

I first learned about crossfit back in 2009, when I stumbled upon a livingsocial deal for 2 weeks of unlimited classes at this very same box.  I completed my 2 free weeks, but never purchased a membership.

This sport isn't cheap!

Recently, I came across another deal for 2 weeks of unlimited classes through groupon.  This time around, I caved.  I purchased a membership and am ready to kick it into high gear and see where these strength and conditioning workouts take me.

I am no novice to strength training.  In fact, since being introduced to crossfit in 2009 I've been lifting at LA Fitness on a daily basis.  However, I am new to the crossfit style of strength training.

Crossfit involves constant variations of high intensity functional movements.  The WOD's (workouts of the day) normally have a strength component, followed by a metabolic conditioning component.

I enjoy a lot of what crossfit has to offer, including:

• The community/family atmosphere
• The competition (both with yourself and others)
• The energy
• The Adrenaline Rush
• The opportunity to gain strength in the purest form (strength that is needed for everyday activity)

Crossfit WOD's are usually timed, and the goal is either to finish as many rounds or as many repetitions as you are able in the allotted time frame.

I understand that in a competitive atmosphere like this, it is very easy to sacrifice form in order to finish quicker.  However, my goal is to perfect my form and not push myself too much, too fast.  I will be taking baby steps to reach my goals.  I want to steer clear of injury.  Therefore, this will require scaling a lot of the prescribed movements.  

Follow along on my journey.  It will be fun to look back a year from today and see where I am at.

Are you involved in the sport of Crossfit?

Do you have any advice to give to a newbie?

please comment below by clicking on the comments icon and share your thoughts!

Stay inspired,

 Jenna