2-2-12 - 10 of 10

This was my third WOD in a row and was really pumped for it. Here is the WOD:


CrossFit Westchester WOD:
10 rounds:
10 thrusters (65/45)
10 clap pushups
*sub hand release pushups*

In my mind I was going to try and do this WOD RX but after trying it with 55lbs just to warm up, I realized that there was NO way I could do all 10 rounds with the RX weight. I ended up using only the bar (45lbs) and my time was 19:10, my wife's time was 13:48 and she used a 35lbs bar. Also, I went for the hand release pushups instead of the clap pushups only because you couldn't switch in the middle of the work out and I knew it was going to be hard as hell to do all 100 pushups that way.

This was a really intense WOD and had to push myself a couple of times to make sure I finished. At the end I was really pumped and happy that I did the entire WOD and did not bow down.

As a side note, Chris told me that from now on he is going to start calling me "Don Omar" LOL

2-1-12 - 500m Row

For some reason I thought this was going to be a "fun & easy" WOD, BOY WAS I WRONG!!!

This was a really Hard and Intense WOD to say the least:


CrossFit Westchester WOD:
4 rounds:
500m row
rest as needed between efforts
*all rows to be done at 100% max effort*


My times were the following:
1:41, 1:49, 1:56, 1:52

I think I was pretty consistent and kept a good pace. Considering that the first time I tried rowing a 500m it took me over 2 minutes I am really proud of my progress.

Chris did beat me up a little and even told me that if I could speak after any of the rounds he was going to make me repeat that round. Needles to say I gave it my 150% and made sure I couldn't speak after each round. Also, you will notice that my last round was better than the one before and that was due to Chris telling me to try and beat my 1:56 time (I was able to).

1-31-12 DeadLift & Burpee Pull-Ups

After a long rest period and a very stressful 5 days of work I finally made it back into the BOX and I was greeted with this lovely WOD:


CrossFit Westchester WOD:
Deadlift
3-3-3-3-3
AMRAP 5
Burpee Pullups

I weight for the DL was 225lbs and I was able to get 36 Burpee Pull-ups in 5 minutes. I am still not able to do the Pull-up from a dead hang position so I modified the pull-up by using two disks and slightly jumping to help me with the Pull-up.

I was really proud of this WOD and felt GREAT to be back in the groove of things. I never thought I would say this but I REALLY MISSED going to the gym. Whenever I don't go my body/mind don't know how to shut off and I end up going to bed at 12 or 1 in the morning and feel really tired the following day.

We are really getting the hang of this and I am starting to see some of the results from our hard work. More on that on some later days.

1-25-12 - OMEM Pull Ups & KB Swings

This WOD was a medium effort WOD. We decided to go early in the morning for this WOD so my energy levels were not the greatest plus I was extremely tired from the Lunges from the night before so I went half strength.

CrossFit Westchester WOD:

OMEM 10 minutes
10 pullups
Rest 3 minutes
OMEM 10 minutes
15 KB swings (53/35)

There was no time limit or count, just GOO!! We had a good time with this WOD and right afterwards I had to head to work and get ready for our office move.

1-24-12 - Weighted Lunges & Situps

Talk about a CRAZY HARD WOD - This is one for the books:


CrossFit Westchester WOD:
Back Squat
5-3-1

20-18-16-14-12-10
Overhead Weighted Lunges (25/15)
Weighted Situps *Plate Locked Out Overhead* (25/15)

*Lunges are per leg. Example, the round of 20 is 40 total, 20 per leg*

We started with the Back Squat as "WarmUp" and I really like BSQ and went for my PR and failed!

After the warmup we dove into the WOD. Overhead WEIGHTED lunges and Weighted situps. NOW, I don't know if it its me or if I am doing them wrong but I HATE THEM (I think I complaint too much - What do you guys think?).

I was able to finish in 19:07 minutes and the wife in 13:07. I barely made it under the 20 minute Cap. This was a really good WOD but it left me hurting for about 4 days straight. I could barely walk and get off my bed every morning. But this is the price we pay!!

1-20-12 - Turkish Getups

This WOD was very interesting because I had never done any TGU. The excercise is very "awkward" but I can definetely see why it would be used in a WOD. Here is the WOD:


CrossFit Westchester WOD:
4 rounds:
5 TGU (R)
15 burpees
5 TGU (L)
15 burpees
TGU = Turkish Getups

We did the TGU's with 10lbs weights which made it 10 times more difficult. On top of that, I had never done TGU's so you can imagine how tough it was for me. I don't remember my time but I do remember I was the last one to finish.

This was a really good WOD and really liked the group bonding that night.

1-19-12 - Toes to Bar

It has been a while since I last posted my progress. It is difficult working crazy hours and trying to stay fit but we always manage to get our WOD on.

The WOD for 1-19-12 Was:


CrossFit Westchester WOD:
21-18-15-12-9
Deadlift (185/115)
Toes to Bar
*Sub 2x jackknives*

This was a really tough WOD for me. I decided to go with the Toes to Bar and that is what killed my time. I believe there was a time cap of either 15 or 20 minutes. I was not able to finish the whole WOD and I remember that night I felt REALLY disapointed for not finish but then again the wife and I were the only ones that tried doing the Toes To Bar, everyone else went for the sub.