This WOD was a really deceiving one. In paper, it looks "easy" or "Simple" but it really wasn't:
CrossFit Westchester WOD:
AMRAP 15
25 KB Swings (53/35)
25 Box Jumps (24/20)
I enjoy KB swings and I believe I have a pretty form and same thing for the Box jumps, I like them I think they are fun, however, when you are doing AMRAP for 15 minutes it gets to a point where you start HATING them LOL.
I did not do the RX weight (mostly because I just don't think I can do AMRAP with that weight) but I did try using the 24" box. I was able to do my first set at that height but I decided to switch to a 20" for safety reasons. Every time I landed on the 24" I felt like I was gong to fall and bust my ass.
The wife has some knee problems so really can't jump the 20", instead she went with 4 45lbs plates and stacked them together. Oddly enough she was able to use the same KB weight I was using which was 28lbs I believe.
Our times were 4 sets plus 10 for me and 4 sets plus 20 for her. I have to tell you that this WOD was a really tough one and it made us REALLY break a sweat. These are the types of WOD's that really motivate me and keep me interested in CF.
My shoulders are killing me today but at least I was able to get a good night sleep. Resting and eating well is definetely a crucial component to CF, without both you are really not going to see any results and pretty much you are just going to waste your time.
Yesterday I was reading the CF boards and someone had used this quote:
"Failure is simply the opportunity to begin again, this time more intelligently."
I think that pretty much sums up my last few years in attempting to loose weight and stay "Healthy"
Wednesday, January 18, 2012
Tuesday, January 17, 2012
1-16-12 - Overhead Squat
After a good weekend rest we started our week with a good WOD:
CrossFit Westchester WOD:
A1. Overhead Squat 10 reps (As heavy as possible)
A2. Max Pullups rest 4 minutes x 3
B. Max Overhead Squats (95/65) 4 minutes
5 broad jumps every time you drop the bar
I think that out of all the Oly moves, OHS is the one I like the least. My wrist really hurt and my form for some reason is pretty bad. I tried focusing on my form and trying to keep my weight on my heels instead of the toes. I think my problem is that I forget to push my hips back before I squat.
Part A1 was pretty good and I was able to handle 75lbs although I failed the last rep on my first two sets. Part A2 I was really surprised because I decided to use the green band with purple and had some pretty good results. The first set I did 20 Pull-ups, second 15 and third 12.
For Part B I decided to go down in weight and ended up doing 20 reps @ 65lbs.
Overall I was really happy with the WOD and even after class we stayed for a few and I worked on my pull-ups and used the green band by itself. I also did some burpees since I know that is my WORST skill.
We are both really focused and want to get some great results for this second month. Stay tuned!!
Saturday, January 14, 2012
1-13-12 - Back Squat & Nutritional Update
Yesterday's WOD was one of the first WOD's where I really had allot of fun. Definitely the members in the box make a big difference in my mood every night.
Last night I really felt like I was a part of the Box and finally feel "at home". This is the WOD from last night:
CrossFit Westchester WOD:
21-15-9
Back Squats (155/105)
Handstand Pushups
*Sub for handstand pushup = 2x the number of hand release pushups*
Core:
A suprising 5 minutes of HELL!!!!
The WOD was a good combination of excercises that look simple individually but when put together are a real killer. the one twist that was thrown in the WOD was that you had to clean the weight and then set for the back squat, because of this I was not able to do RX but ended up using 95lbs.
Also, I have never tried a Handstand in my life, so adding a pushup was definitely not going to work. Both the wife and I opted for the hand release pushups.
After the WOD we were faced with 5 minutes of HELLLLL!! We basically had to keep our feet off the ground for a period of 5 minutes and IF our feet would touch the ground we would have to start all over again. Guess who's feet touched the ground first?? YESS, ME!! DAMNNN!!! Luckily everyone was OK about it and didn't give me a hard time.
Today we also had our updated Nutritional appointment. The wife and I are doing excellent. I have lost over 8 pounds and 3% body fat in the last 5 weeks. I also gained over 1% muscle overall. The wife lost 2 pounds and 1% body fat, however she lost some muscle.
Doctor Silverman made some small modifications to our diet so we will have to wait and see how we do next month. We are really excited with how we are doing and CAN'T wait to see our progress in a couple of months!!!
Last night I really felt like I was a part of the Box and finally feel "at home". This is the WOD from last night:
CrossFit Westchester WOD:
21-15-9
Back Squats (155/105)
Handstand Pushups
*Sub for handstand pushup = 2x the number of hand release pushups*
Core:
A suprising 5 minutes of HELL!!!!
The WOD was a good combination of excercises that look simple individually but when put together are a real killer. the one twist that was thrown in the WOD was that you had to clean the weight and then set for the back squat, because of this I was not able to do RX but ended up using 95lbs.
Also, I have never tried a Handstand in my life, so adding a pushup was definitely not going to work. Both the wife and I opted for the hand release pushups.
After the WOD we were faced with 5 minutes of HELLLLL!! We basically had to keep our feet off the ground for a period of 5 minutes and IF our feet would touch the ground we would have to start all over again. Guess who's feet touched the ground first?? YESS, ME!! DAMNNN!!! Luckily everyone was OK about it and didn't give me a hard time.
Today we also had our updated Nutritional appointment. The wife and I are doing excellent. I have lost over 8 pounds and 3% body fat in the last 5 weeks. I also gained over 1% muscle overall. The wife lost 2 pounds and 1% body fat, however she lost some muscle.
Doctor Silverman made some small modifications to our diet so we will have to wait and see how we do next month. We are really excited with how we are doing and CAN'T wait to see our progress in a couple of months!!!
Friday, January 13, 2012
1-12-12 - Killer Shoulders
So last night's workout was what I would consider a "Shoulder Killer" WOD.
Here is the WOD:
CrossFit Westchester WOD:
Shoulder Press
3-3-3-3 @ 85% of 1RM
AMRAP 6
12 Wall Ball Shots (20/14)
12 Burpees
Last week we had our "benchmark" week and one of the things we worked on was Shoulder Press. My RM for SP was 125 so 85% of that is 106.25lbs.
I was partnered with someone who was not able to lift as much (I was really surprised because he is pretty fit and has been doing CF for a while) so we were taking turns setting the weight for each set.
After we were done with SP's we moved into the AMRAP. This part of the WOD was the killer one. I feel pretty confident with the WBS but the Burpees still kill me!!!! I was able to do 3 full sets but what really slowed me down were my burpees. I have to continue working on my burpee's. I do have to say that I am doing them MUCH better and actually lasting longer before I have to stop.
On a side note, after tonight's WOD we will officially have finished our first month of CF. We are definitely sticking with it!
Until tomorrow, Have a good one!
Here is the WOD:
CrossFit Westchester WOD:
Shoulder Press
3-3-3-3 @ 85% of 1RM
AMRAP 6
12 Wall Ball Shots (20/14)
12 Burpees
Last week we had our "benchmark" week and one of the things we worked on was Shoulder Press. My RM for SP was 125 so 85% of that is 106.25lbs.
I was partnered with someone who was not able to lift as much (I was really surprised because he is pretty fit and has been doing CF for a while) so we were taking turns setting the weight for each set.
After we were done with SP's we moved into the AMRAP. This part of the WOD was the killer one. I feel pretty confident with the WBS but the Burpees still kill me!!!! I was able to do 3 full sets but what really slowed me down were my burpees. I have to continue working on my burpee's. I do have to say that I am doing them MUCH better and actually lasting longer before I have to stop.
On a side note, after tonight's WOD we will officially have finished our first month of CF. We are definitely sticking with it!
Until tomorrow, Have a good one!
Wednesday, January 11, 2012
1-10-12 - "Angie" and More
Once again I have failed to update the blog daily but it is really hard to get some free time from work and CrossFit but I will try my best.
1/10/12
CrossFit Westchester WOD:
“Angie”
100 pullups
100 pushups
100 situps
100 squats
OC - 28:35 ( I used the black band for Pull-Ups and modified roughly about 40 push-ups)
Wife - 28:00 (She used the green and purple band for the Pull-Ups and did all 100 push-ups modified)
I can tell you that I was really not looking forward to "Angie". I knew that pullups and pushups were not my strong elements but still decided to go and try it out. I was surprisingly happy with the results and feel that next time I will do better. I can feel the strength in my upper body growing and that is definitely a plus.
I am sore and tired this morning but at the end of the day I know that this is all worth it. BTW, I have my follow up appointment with the Doc this Saturday. I know for a fact I have lost some weight but what I really want to see is how my body fat % is going. Stay tuned!!
Here are the results for the previous 4 WOD's I have not posted:
1/5/12
CrossFit Westchester WOD:
Oly Test:
Find 1RM Clean
Find 1RM Snatch
*You can catch the clean or snatch in any position you’d like*
OC - 125lb Clean & 95lb Snatch
Wife - 75lb Clean & 60lb Snatch
1/6/12
CrossFit Westchester WOD:
Gymnastics Test:
Max Pullups – 3 attemps rest as needed between sets
Max Situps 1 minute rest 2 minutes repeat
Max Pushups 3 minutes
OC - Can't remember (will have to update when I get home and look at our log book)
Wife - Can't remember (will have to update when I get home and look at our log book)
1/9/12
CrossFit Westchester WOD:
A1. 3 Front Squats (Heavy)
A2. 20 unbroken KB Swings rest 3 minutes x 5
B. 4 minutes max Front Squats (95/65) – 6 burpees EMOM
OC - A1 Heavy - 175lb & B 17 RX
Wife - A1 Heavy - 95lb & B 26 RX
I was extremely proud of both my wife and myself for doing the RX on this WOD. What made it more difficult was that part B we needed to clean the bar from the ground and THEN to the front squads.
1/10/12
CrossFit Westchester WOD:
“Angie”
100 pullups
100 pushups
100 situps
100 squats
OC - 28:35 ( I used the black band for Pull-Ups and modified roughly about 40 push-ups)
Wife - 28:00 (She used the green and purple band for the Pull-Ups and did all 100 push-ups modified)
I can tell you that I was really not looking forward to "Angie". I knew that pullups and pushups were not my strong elements but still decided to go and try it out. I was surprisingly happy with the results and feel that next time I will do better. I can feel the strength in my upper body growing and that is definitely a plus.
I am sore and tired this morning but at the end of the day I know that this is all worth it. BTW, I have my follow up appointment with the Doc this Saturday. I know for a fact I have lost some weight but what I really want to see is how my body fat % is going. Stay tuned!!
Here are the results for the previous 4 WOD's I have not posted:
1/5/12
CrossFit Westchester WOD:
Oly Test:
Find 1RM Clean
Find 1RM Snatch
*You can catch the clean or snatch in any position you’d like*
OC - 125lb Clean & 95lb Snatch
Wife - 75lb Clean & 60lb Snatch
1/6/12
CrossFit Westchester WOD:
Gymnastics Test:
Max Pullups – 3 attemps rest as needed between sets
Max Situps 1 minute rest 2 minutes repeat
Max Pushups 3 minutes
OC - Can't remember (will have to update when I get home and look at our log book)
Wife - Can't remember (will have to update when I get home and look at our log book)
1/9/12
CrossFit Westchester WOD:
A1. 3 Front Squats (Heavy)
A2. 20 unbroken KB Swings rest 3 minutes x 5
B. 4 minutes max Front Squats (95/65) – 6 burpees EMOM
OC - A1 Heavy - 175lb & B 17 RX
Wife - A1 Heavy - 95lb & B 26 RX
I was extremely proud of both my wife and myself for doing the RX on this WOD. What made it more difficult was that part B we needed to clean the bar from the ground and THEN to the front squads.
Thursday, January 5, 2012
1-4-12 - Speed Test
So I am thinking about changing the way I title my Blogs. I am going to try and keep up with the following format: ((Date of WOD - Type of WOD or overall activity performed during the WOD).
Yesterday's WOD was the following:
Now, I have never been a runner. Even prior to joining CrossFit I always SUCKED at running. Every time I tried jumping on a treadmill my legs would hurt, my shins would hurt and I would just stop after 10 minutes. So you can imagine what went through my head when I saw the WOD. On TOP of that, the weather report called for temperatures in the high 10's or low 20's (F). I really thought about not going to class but decided to get myself pumped and started watching the highlights from the 2011 Games and ended up going.
Here are our times:
Omar -
8:50 Run 1 mile
3:54 Row 1000m
2:25 Run 500m
Wife -
8:50 Run 1 mile
4:29 Row 1000m
2:32 Run 500m
You will notice that my wife's times and mine are very close to each other, actually the same on the 1 mile run and that is because she HATES the cold and was having a real hard time running last night. So I decided to stay with her and cheer her on and push her when she couldn't handle it anymore.
I am really proud of my times and can tell with certainty that if I would have tried doing that a month ago I wouldn't have been able to finish. I am glad Chris has pushed me and I am glad we joined CrossFit Westchester. Until tomorrow, have a good night!!
Wednesday, January 4, 2012
2012 - A new Beginning
Let me start off by saying Happy New Year!!! 2011 was full of new and exciting things but I know for sure that 2012 is going to be even a better year.
As I have said before, we are glad we made the decision to join the CrossFit community but more specifically CrossFit Westchester We have met an excellent group of people who are willing to support you and help you achieve your goals. All of the trainers are excellent and really know what they are doing. They are dedicated, strong and willing to teach you and make sure that you reach your full potential.
With that being said, this week @ Crossfit Westchester we are being put through a series of "tests" to helps us learn where we are today and aid us in setting Micro and Macro goals for the rest of the year. Each day we are being tested in a different area and the first two WOD's of the year were the following:
CrossFit Westchester WOD: (Monday Jan 2)
STRENGTH TEST:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
*You will have 3 attempts to find your 1RM for each movement*
This is the first time both the wife and I have ever tried to reach our RM for each of the movements posted above. Our scores were as follow:
Omar -
Back Squat - 225lbs
Shoulder Press - 115lbs
Deadlift - 275lbs
Wife -
Back Squat - 135lbs
Shoulder Press - 65lbs
Deadlift - 180lbs
We are both really proud of our scores and hopefully now we will have a way to gauge our success.
The second WOD of the year was:
CrossFit Westchester WOD: (Tuesday Jan 3)
Lactate Day
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
rest 5 minutes x 3
*All 3 rounds are to be done at 100%*
Now, some of you might remember that when we were first introduced into CrossFit we were asked to perform the same WOD to gauge our "Fitness" level. Our previous times were 8:30 for me and 6:15 for the wife. Our times from last night are as follow:
Omar -
Round 1 - 6:58
Round 2 - 7:55
Round 3 - 7:57
Wife -
Round 1 - 6:12
Round 2 - 6:23
Round 3 - 6:37
As you can see my improvement in a month's time is almost that of 2 minutes. I was really proud of my times although I have to tell you, I was BEAT after the three rounds. That feeling I got the first time I did this WOD came back last night and I felt sick, I wanted to throw up and felt dizzy. After a few minutes I was able to recover. ALSO, keep in mind that prior to the WOD we always warm-up and yesterday's warm-up included 100 jumping jacks or more (didn't really count), Burpees (15), air squats, lunges and more.
Overall we both are really confident with the progress we have made thus far and can't wait to continue down this long and difficult path. Until next time, this is OC signing out!
As I have said before, we are glad we made the decision to join the CrossFit community but more specifically CrossFit Westchester We have met an excellent group of people who are willing to support you and help you achieve your goals. All of the trainers are excellent and really know what they are doing. They are dedicated, strong and willing to teach you and make sure that you reach your full potential.
With that being said, this week @ Crossfit Westchester we are being put through a series of "tests" to helps us learn where we are today and aid us in setting Micro and Macro goals for the rest of the year. Each day we are being tested in a different area and the first two WOD's of the year were the following:
CrossFit Westchester WOD: (Monday Jan 2)
STRENGTH TEST:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
*You will have 3 attempts to find your 1RM for each movement*
This is the first time both the wife and I have ever tried to reach our RM for each of the movements posted above. Our scores were as follow:
Omar -
Back Squat - 225lbs
Shoulder Press - 115lbs
Deadlift - 275lbs
Wife -
Back Squat - 135lbs
Shoulder Press - 65lbs
Deadlift - 180lbs
We are both really proud of our scores and hopefully now we will have a way to gauge our success.
The second WOD of the year was:
CrossFit Westchester WOD: (Tuesday Jan 3)
Lactate Day
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
rest 5 minutes x 3
*All 3 rounds are to be done at 100%*
Now, some of you might remember that when we were first introduced into CrossFit we were asked to perform the same WOD to gauge our "Fitness" level. Our previous times were 8:30 for me and 6:15 for the wife. Our times from last night are as follow:
Omar -
Round 1 - 6:58
Round 2 - 7:55
Round 3 - 7:57
Wife -
Round 1 - 6:12
Round 2 - 6:23
Round 3 - 6:37
As you can see my improvement in a month's time is almost that of 2 minutes. I was really proud of my times although I have to tell you, I was BEAT after the three rounds. That feeling I got the first time I did this WOD came back last night and I felt sick, I wanted to throw up and felt dizzy. After a few minutes I was able to recover. ALSO, keep in mind that prior to the WOD we always warm-up and yesterday's warm-up included 100 jumping jacks or more (didn't really count), Burpees (15), air squats, lunges and more.
Overall we both are really confident with the progress we have made thus far and can't wait to continue down this long and difficult path. Until next time, this is OC signing out!
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