Thursday, January 3, 2008

I went to my first official CrossFit class today. The gym just started a new schedule that allows me to attend the 6am classes monday-friday.
The workout went like this

Crossfit Warmup:

three rounds of:
10 squats
10 second samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups

Crosfit WOD:


20, one minute rounds of:
5 pull ups
10 push ups
15 squats

That was the real work out, my scaled workout was

20, one minute rounds of:
1 pull up
5 push ups
10 squats (I did 15 each for the first 8 sets)

The goal is to finish each round in 30 seconds then rest for 30 seconds before the next round.

the totals were 20 pull ups, 100 push ups, 240 squats

After the WOD we practiced a little jump roping. I used to be a pretty good jump roper back in my high school wrestling days. I am still decent but could use some practice. I did get the double-unders down. I also worked on my kipping pull ups which is a CF staple.


Kim said...

Josh. Please rest. Heal up.
Love you,


Josh said...

Thanks Kim! I assure you, none of these movements cause my leg any pain.

tony said...

Josh, I love you too ;-) Hope that Catra & Kimba don't get jealous!

So when I JUMP rope that is VERY stressful on my lower legs, where you're injured... please be careful.

Liz said...

oh my goodness, those workouts you post about are crazy. i hope you are eating enough cookies to make up for them :)

i know, carded for 15. someone came into work the other day and had me try something on for their 12 year old son. this is getting depressing!

thanks for the good words on washington. it seems like such an ideal place for me to land. keep your fingers crossed, i'll tell ya how it goes!

Josh said...


The pounding from my heal hitting the ground is what causes the pain in my shin. Once I can make the full switch over to forefoot first landing, that should clear up the problem. But to do that, I need to strengthen my calves, the jump rope and short runs should help with that. I wont do anything if it hurts, promise :)
BTW I have a list of insurance approved sports medicine doctors in front of me right now!

I love you guys too :)