CrossFit WOD:

10 rounds:
10 squats
1 jumping muscle-up
1 ring dip

More practice with muscle-ups today. I would like to do a muscle-up before the gym closes on the 28th, we'll see.

After work tonight I went to the rec for another 1 hour spinning class. I learned that, while all spinning classes are challenging, it really depends on the instructor. The class on Saturday was tough, but tonight really kicked my ass. This woman was a freakin animal, I think I'm in love. We did hill after hill, straight into jumps and sprinting, sprinting on hills, and on and on. It may have been the hardest I have ever worked in a 1 hour period.

I'm still trying to figure out how I'm going to continue CrossFit after the gym closes. I'm willing to be all the necessary equipment. I just don't have anywhere to set it up.

The WOD this morning was hardcore.

3 rounds:
50 double unders (jump rope)(the guy in the video makes it look much easier than it is.)
30 one armed dumbbell snatches (30lbs dumbbell)
10 pull-ups

I was able to do the whole work out with no modification. The pull-ups were broken into many sub sets, but I was able to complete all 30 which was pretty cool. The double unders were a real bitch at the end, and one armed dumbbell snatches just suck! It was great! I don't know my time, but it was around 10-15 minutes.

After class tonight, I went to the gym for a date with the elliptical.

1 hour, 9.76 miles, 6:10 pace

I hit the first 5 miles really hard. It probably had something to do with the fact that I was watching the new American Gladiators, and I was getting pumped up. Such a great show. After the first 30 minutes I was really starting to feel the double unders and snatches from the morning so I slowed it down a bit.

After the elliptical I went to the track for a 1/2 mile run. That was my birthday run. Not as good as Kim or Catra, but it will have to do for now, I'll make it up later in the year.

I just found out some bad news. My CrossFit gym is closing on January 28th :( I just got started and now it's over. I'll have to find another option. I'm too addicted to quite now.

Today was all about the elliptical. I think I finally got the hang of it. I had two separate sessions, the first was 45 minutes at a 6:42 pace, The second was 1 hour at a 6:25 pace. I was trying to keep my cadence between 80-90 rpm to mimic my running cadence. Most of it was done on the lowest resistance setting, but I did up it for a short time during the 1 hour session because I just couldn't seem to get my heart rate up. That didn't last long though, it was up in the 170's by the time I finished.

After that I ran one, pain free, mile around the indoor track, around 9 min. pace. It's been a looong time since I've run a mile, 15 days to be exact!

I went to the rec this morning to try out some of the group fitness classes they offer. First, was a 1 hour Yoga CHI class. I guess it's supposed to be a mixture of Yoga and TAI CHI, but because I have never been to a Yoga or TAI CHI class I obviously missed the connection. This was a real challenge. I'm very inflexible, so getting into the different poses was difficult, if not impossible.

After that I tried the 1 hour Spinning class. This was a great cardio workout. I was able to keep up with the rest of the class, but it wasn't easy. I hope to be able to fit in these group fitness classes every week. They should help to keep me in shape while I'm not running, and keep me balanced when I start running again.

After the two classes I went for another 1/2 mile run on the indoor track. I had no pain in my leg. I think the yoga helped stretch out my Achilles. After the running I jumped on the elliptical for 30 minutes and 3.7 miles.

Today we practiced ring dips and upside down shoulder shrugs on the rings. The WOD was max shoulder press

3 reps: 75lbs
2 reps:85lbs
1 rep: 95lbs
1 rep: 100lbs
1 rep: 95lbs

CrossFit Central 300 Challenge

I went to the rec. today after work to get more familiar with the elliptical. It felt more comfortable today, still a little weird. I spent 32 minutes on it for 3.5 miles. I also tried this new thing called running. I ran 0.5 miles around the indoor track. It felt pretty good. I'll be going to the doc. next week.