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
Friday, February 3, 2012
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).
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.
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.
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!!
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.
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.
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.
Wednesday, January 18, 2012
1-17-12 - KB Swings & Box Jumps
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"
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"
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!
Wednesday, December 28, 2011
The last few workouts...
So let me start by saying Happy Holidays! I know I have been absent for the last couple of days but once again I forget to come in here and write about the WOD or how I am feeling.
I think the last time I wrote was Wednesday of last week. The wife and I went to CrossFit on Thursday Dec 22nd and the WOD was:
CrossFit Westchester WOD:
“GI Jane”
For time:
100 burpee-pull-ups
We modified the pull-ups by using weight plates to help us reach the bar. I finished in 21:00 minutes and the wife in 16:37. As always I am the last one to finish the WOD. The only thing that I really remember about this WOD is that in the last pull-up my right calf cramped up and I had to finish the pull-up regardless. Also that night, Chris told me that I was going to be his "target" and that from that night on he was going to push me a little bit harder.
We rested for 4 days and ate extremely bad (Holiday food). We went back to class on Tuesday and the WOD was:
CrossFit Westchester WOD:
10 Rounds:
10 Pullups
10 Box Jumps (24/20)
*20 minute time cap*
This workout was BRUTAL!!! I have to say that any workout that has to do with upper body strength is really difficult for me. I guess it's my body weight being so high or I don't know what else. I finished in 19:30 and the wife finished in 16:50. Once again, I was the last one to finish.
This morning I woke up really sore and my arms were really tight. I could barely move them and even still I am in some pain.
Then finally today's WOD was:
CrossFit Westchester WOD:
21-15-9
Front Squats (155/105)
Ring Dips
Run 500m
I felt pretty good during this WOD today. Although I used 55lbs instead of the RX but I felt confident and good with the overall WOD. The one item that really killed my time was the run. I have never been a runner, actually prior to Crossfit every time I tried running my shins would hurt me really bad but now with my new Inov-8 shoes running is "easier". Today I went alone since the wife was not feeling well and was able to finish in 21:10. AS ALWAYS I was the last one to finish.
I know I am just starting and that I will eventually get stronger, faster and such but being the last one in each WOD is not really sitting well with me. I am going to try and push harder everyday. I think my immediate goal is to try and not be the last one to finish.
One last note, Yesterday I started my own 100 day burpee challenge. Every day I have to do the number of burpees that match that day. For example, day 1, 1 burpee, day 2, 2 burpees and so on. Hopefully this way I can get better and faster at doing burpees during the regular WOD's.
I know this is allot to read but I wanted to get it all into one. I know I have said this before but I feel really confident that we made the right decision by joining CF. I can already see some changes in my body and this is only the half way point of the 3rd week. Can't wait to see how I look 6 months from now.
Until tomorrow...good night! OC Signing off!
I think the last time I wrote was Wednesday of last week. The wife and I went to CrossFit on Thursday Dec 22nd and the WOD was:
CrossFit Westchester WOD:
“GI Jane”
For time:
100 burpee-pull-ups
We modified the pull-ups by using weight plates to help us reach the bar. I finished in 21:00 minutes and the wife in 16:37. As always I am the last one to finish the WOD. The only thing that I really remember about this WOD is that in the last pull-up my right calf cramped up and I had to finish the pull-up regardless. Also that night, Chris told me that I was going to be his "target" and that from that night on he was going to push me a little bit harder.
We rested for 4 days and ate extremely bad (Holiday food). We went back to class on Tuesday and the WOD was:
CrossFit Westchester WOD:
10 Rounds:
10 Pullups
10 Box Jumps (24/20)
*20 minute time cap*
This workout was BRUTAL!!! I have to say that any workout that has to do with upper body strength is really difficult for me. I guess it's my body weight being so high or I don't know what else. I finished in 19:30 and the wife finished in 16:50. Once again, I was the last one to finish.
This morning I woke up really sore and my arms were really tight. I could barely move them and even still I am in some pain.
Then finally today's WOD was:
CrossFit Westchester WOD:
21-15-9
Front Squats (155/105)
Ring Dips
Run 500m
I felt pretty good during this WOD today. Although I used 55lbs instead of the RX but I felt confident and good with the overall WOD. The one item that really killed my time was the run. I have never been a runner, actually prior to Crossfit every time I tried running my shins would hurt me really bad but now with my new Inov-8 shoes running is "easier". Today I went alone since the wife was not feeling well and was able to finish in 21:10. AS ALWAYS I was the last one to finish.
I know I am just starting and that I will eventually get stronger, faster and such but being the last one in each WOD is not really sitting well with me. I am going to try and push harder everyday. I think my immediate goal is to try and not be the last one to finish.
One last note, Yesterday I started my own 100 day burpee challenge. Every day I have to do the number of burpees that match that day. For example, day 1, 1 burpee, day 2, 2 burpees and so on. Hopefully this way I can get better and faster at doing burpees during the regular WOD's.
I know this is allot to read but I wanted to get it all into one. I know I have said this before but I feel really confident that we made the right decision by joining CF. I can already see some changes in my body and this is only the half way point of the 3rd week. Can't wait to see how I look 6 months from now.
Until tomorrow...good night! OC Signing off!
Wednesday, December 21, 2011
"Steve O"
So as I was expecting, last night's workout was pretty brutal. We did "Steve O" as our WOD:
CrossFit Westchester WOD:
“Steve O”
For time:
54 pushups
108 kb snatches (53/35) TOTAL
108 kb swings (53/35)
108 wall ball shots (20/14)
54 pushups
Now, very early in the WOD it became apparent to me that one of my biggest weakness are Pushups. The WOD was modified by Chris and instead of doing 108 of the KB exercises and WBS we were told to do 80 of each, however we were still going to do the 54 pushups at the beginning and at the end.
I was able to go full speed for the first 20 pushups but after that everything extremely slowed down. I really need to start working on strengthening my upper body so that I don't have to modify my puhups and continue on. After I was finished with the first set of pushups I move on to the KB snatches. Last night was the first time I had ever done a KB snatch in my whole life and let me tell you, those things are pretty hard. The back of my hand around my wrist is killing me today (along with some nice bruises). I warmed up with a 30lb KB but realized it was WAY to heavy for me so I scaled down to 18. The KB swings I actually really enjoyed but then came the WBS. I have no problem doing them it just takes good coordination and timing to get them done the right way.
Finally got to the last set of Pushups and Chris decided to cut them down in half (he was watching me the whole time and was really on my ass all night. I actually like that, and is ONE of the many reasons why I choose to work at his gym. He is a dedicated trainer but more important he truly wants to help his clients.) He told me to do 27 since he had seen how I struggled with my first set. I was able to finish in 25:19 and my wife @ 19:35. She was using the 10lb KB.
Overall the workout was a real challenge for me. I felt exhausted when I was done but more importantly I felt proud that I never gave up and that my wife and the others were cheering me on to finish.
I feel confident that we made the right decision joining CrossFit Westchester. All the trainers are excellent and the members are really supportive. I would recommend CFW to anyone who is interested in CrossFit and lives around the White Plains, NY area!
Today is our rest day. It's probably going to be more of an active rest day since we have our last minute Christmas shopping to do, so we might be walking for a while. Until tomorrow, this is OC signing out!
CrossFit Westchester WOD:
“Steve O”
For time:
54 pushups
108 kb snatches (53/35) TOTAL
108 kb swings (53/35)
108 wall ball shots (20/14)
54 pushups
Now, very early in the WOD it became apparent to me that one of my biggest weakness are Pushups. The WOD was modified by Chris and instead of doing 108 of the KB exercises and WBS we were told to do 80 of each, however we were still going to do the 54 pushups at the beginning and at the end.
I was able to go full speed for the first 20 pushups but after that everything extremely slowed down. I really need to start working on strengthening my upper body so that I don't have to modify my puhups and continue on. After I was finished with the first set of pushups I move on to the KB snatches. Last night was the first time I had ever done a KB snatch in my whole life and let me tell you, those things are pretty hard. The back of my hand around my wrist is killing me today (along with some nice bruises). I warmed up with a 30lb KB but realized it was WAY to heavy for me so I scaled down to 18. The KB swings I actually really enjoyed but then came the WBS. I have no problem doing them it just takes good coordination and timing to get them done the right way.
Finally got to the last set of Pushups and Chris decided to cut them down in half (he was watching me the whole time and was really on my ass all night. I actually like that, and is ONE of the many reasons why I choose to work at his gym. He is a dedicated trainer but more important he truly wants to help his clients.) He told me to do 27 since he had seen how I struggled with my first set. I was able to finish in 25:19 and my wife @ 19:35. She was using the 10lb KB.
Overall the workout was a real challenge for me. I felt exhausted when I was done but more importantly I felt proud that I never gave up and that my wife and the others were cheering me on to finish.
I feel confident that we made the right decision joining CrossFit Westchester. All the trainers are excellent and the members are really supportive. I would recommend CFW to anyone who is interested in CrossFit and lives around the White Plains, NY area!
Today is our rest day. It's probably going to be more of an active rest day since we have our last minute Christmas shopping to do, so we might be walking for a while. Until tomorrow, this is OC signing out!
Tuesday, December 20, 2011
Second Week & Diet
Last week I promised I would post our diet and completely forgot, so here it is:
CrossFit Westchester WOD:
AMRAP 3
3 snatch (95/65)
6 overhead squat (95/65)
9 burpees
Rest 3 minutes x 4
As we are just starting we modified the weight to 45 for me and 18 for my wife. I was able to do 113 and my wife 153. You basically count each rep as one and you add them at the end of the WO. This was a challenging WOD for me because of the burpees. I was able to do my Snatches and OHD at a good pace but when it came time for the Burpees I would spend WAY too much time doing them. Does anybody have any tips?
Today's workout is going to be a tough one...I can feel it. Until then, OC signing off!
You will notice that for our WOD days we eat more and when we rest we eat less. Now, we try to follow the diet as we have it written but sometimes we move things around. We stick to the same types of meats, vegetables and fruits. Also you will notice that before/after the WOD we have Endura (BWO) and Dynamic Greens (AWO). Endura helps you replenish your electrolites and DG is a drink that gives you over 20+ servings of fruits and vegetables, we usually have that instead of water with our dinner.
We are also taking some Multivitamins (Wellness Essentials for Men & Women from Metagenics), Vitamin D3: 2000 IU/day and UltraFlora IB/DF: 1/day. This diet is different from the Paleo diet in which it includes Dairy but it is similar as it is almost gluten free. Also, the diet is based on the Mediterranean diet, which emphasizes low-glycemic index foods,quality vegetables plus fruits and low-fat proteins with essential fatty-acids.
Now, let's get to yesterday's WOD and the beginning of Week 2!!!
Let me start by saying that I HATE BURPEES!!! Why are they used so much in Crossfit? Is it so that we get used to the "suck"? or are they just trying to torture us? I have asked a couple of the members @ the box and the majority agree that Burpees SUCK!! Actually, over on the CrossFit boards I saw a post from a member saying that they use Burpees almost as punishment. Every time they think of eating something they shouldn't they count how many burpees it wold take to burn those calories off.
With that being said, here is yesterday's WOD:
CrossFit Westchester WOD:
AMRAP 3
3 snatch (95/65)
6 overhead squat (95/65)
9 burpees
Rest 3 minutes x 4
As we are just starting we modified the weight to 45 for me and 18 for my wife. I was able to do 113 and my wife 153. You basically count each rep as one and you add them at the end of the WO. This was a challenging WOD for me because of the burpees. I was able to do my Snatches and OHD at a good pace but when it came time for the Burpees I would spend WAY too much time doing them. Does anybody have any tips?
Today's workout is going to be a tough one...I can feel it. Until then, OC signing off!
Saturday, December 17, 2011
First week under our belt
So the first week is officially done. Today was our last WOD of the week and it was definitely hard:
CrossFit Westchester WOD:
Overhead Squat
4-4-4-4
21-15-9
Overhead Squat (135/95)
Burpee Box Jumps (24/20)
Have I told you guys how much I HATE Burpee's???? The initial 4-4-4-4 OHS were actually really good. I started with 65 then I did 75, failed at 95 so I went down to 75 and the last one 75. I was able to really get down on the squats I am really proud of that.
The second part of the WOD was what really killed me. I actually don't remember ever seeing the RX for the OHS so I just went with a 45 bar. We were doing it for a time but again for the life of me I can't remember. I think I did in in 11:45 but I am not sure. The wife actually did it around the 10 mark and once again I am really proud of her.
With our first week of Crossfit officially under our belt I can tell you that I am loving it!! The fact that the WOD is an "unknown" and that it is not the same repetitive stuff over and over again (even though we do allot of burpees and squats) I love it!! This week coming up we are going to switch the schedule to Mon,Tue,Thur,Fri. We will see how the new schedule works.
I will be posting our diet tomorrow so stay tuned!
OC signing out!
CrossFit Westchester WOD:
Overhead Squat
4-4-4-4
21-15-9
Overhead Squat (135/95)
Burpee Box Jumps (24/20)
Have I told you guys how much I HATE Burpee's???? The initial 4-4-4-4 OHS were actually really good. I started with 65 then I did 75, failed at 95 so I went down to 75 and the last one 75. I was able to really get down on the squats I am really proud of that.
The second part of the WOD was what really killed me. I actually don't remember ever seeing the RX for the OHS so I just went with a 45 bar. We were doing it for a time but again for the life of me I can't remember. I think I did in in 11:45 but I am not sure. The wife actually did it around the 10 mark and once again I am really proud of her.
With our first week of Crossfit officially under our belt I can tell you that I am loving it!! The fact that the WOD is an "unknown" and that it is not the same repetitive stuff over and over again (even though we do allot of burpees and squats) I love it!! This week coming up we are going to switch the schedule to Mon,Tue,Thur,Fri. We will see how the new schedule works.
I will be posting our diet tomorrow so stay tuned!
OC signing out!
Friday, December 16, 2011
The 1st week is almost over
The weekend is almost here, that means the end of the first week of Crossfit. By far I have to say that we are really happy with our decision to join and start Crossfit. For the first time in my life I can say that I actually look forward to working out and going to the gym. I know this is only the beginning and there will be times where I will want to give up and call it quits but I am sure that we are still a long way from that happening.
Today's WOT was the first WOT that was not modified for us. It sound easy but TRUST me, it was NOT. Here is the WOT:
CrossFit Westchester WOD:
A. Power Snatch 3×3 TNG sets rest 2 mins
B. 20 situps OMEM for 5 minutes rest 2 minutes
C. AMRAP 8 Wall Ball Shots (20/14) *5 burpees every time you stop*
The power snatches were pretty "easy" and I was able to do my first rep with 65, second with 75 and last one with 85. I struggled a little bit in the last one but I was able to get it done. Then came the situps. I am actually REALLY proud of myself on this one, I was able to do the first 3 reps in under 40 seconds. The last I was not able to finish fully. 4 rep I did 17 and the last I did 11.
Now, let's talk about the Wall Ball Shots but more importantly the burpees. If there is ONE thing so far that I truly HATE doing are burpees. I am able to do 10-15 without a problem but every time I stopped? COME ON!! I was able to get 41 Wall Ball shots with the 20lbs med ball. I think the series were 16, 5,6,4,5,5. After that workout I actually felt like the first work out we ever did when we tried Crossfit for the first time. I felt weak, like I wanted to throw up and was exhausted.
Once again I have to give my wife big props for actually getting 59 done. She is focused and I LOVE that about her! She actually makes me look bad..LOL.
That is it for today. Tomorrow is out last WOD of the week. I have really enjoyed this whole week and believe it or not I am starting to see some differences in my upper body and my strenght.
Until tomorrow, OC signing out!
Today's WOT was the first WOT that was not modified for us. It sound easy but TRUST me, it was NOT. Here is the WOT:
CrossFit Westchester WOD:
A. Power Snatch 3×3 TNG sets rest 2 mins
B. 20 situps OMEM for 5 minutes rest 2 minutes
C. AMRAP 8 Wall Ball Shots (20/14) *5 burpees every time you stop*
The power snatches were pretty "easy" and I was able to do my first rep with 65, second with 75 and last one with 85. I struggled a little bit in the last one but I was able to get it done. Then came the situps. I am actually REALLY proud of myself on this one, I was able to do the first 3 reps in under 40 seconds. The last I was not able to finish fully. 4 rep I did 17 and the last I did 11.
Now, let's talk about the Wall Ball Shots but more importantly the burpees. If there is ONE thing so far that I truly HATE doing are burpees. I am able to do 10-15 without a problem but every time I stopped? COME ON!! I was able to get 41 Wall Ball shots with the 20lbs med ball. I think the series were 16, 5,6,4,5,5. After that workout I actually felt like the first work out we ever did when we tried Crossfit for the first time. I felt weak, like I wanted to throw up and was exhausted.
Once again I have to give my wife big props for actually getting 59 done. She is focused and I LOVE that about her! She actually makes me look bad..LOL.
That is it for today. Tomorrow is out last WOD of the week. I have really enjoyed this whole week and believe it or not I am starting to see some differences in my upper body and my strenght.
Until tomorrow, OC signing out!
Wednesday, December 14, 2011
Second WOD
Today was our second WOD and I have to say that it was harder than what I expected. Here is what we did:
10 Shoulder Press (115/75)
20 Double Unders
8 Shoulder Press
30 Double Unders
6 Shoulder Press
40 Double Unders
4 Shoulder Press
50 Double Unders
2 Shoulder Press
60 Double Unders
*SUB FOR DOUBLES IS 4X SINGLES*
CORE:
Accumulate 2 minutes in an L-sit
or
30-50 GHD situps
Just like yesterday, it was modified for us by doing less weight (I started with 65 but failed the second rep so I switched to 55 and my wife did it with 18) and since we have never done Double Unders, we did singles but instead of 4X we did 2X.
Also, we warmed up with two sets of: 30 Passthrough's, 20 Pushups, 15 Mountain Climbers, 20 shoulder press and 20 Jumping Jacks. For me the hardest part of the warm up were the pushups. I was able to do the first 10 without a problem but after that I had to do them in a modified position.
My shoulders are killing and my legs are as well but this is all part of the sacrifice to achieve my goals. BTW, my wife finished the WOD in 12:11 and I finished in 15:44.
Tomorrow is our rest day but then we pick it back up on Friday and Saturday. Until then, so long!
10 Shoulder Press (115/75)
20 Double Unders
8 Shoulder Press
30 Double Unders
6 Shoulder Press
40 Double Unders
4 Shoulder Press
50 Double Unders
2 Shoulder Press
60 Double Unders
*SUB FOR DOUBLES IS 4X SINGLES*
CORE:
Accumulate 2 minutes in an L-sit
or
30-50 GHD situps
Just like yesterday, it was modified for us by doing less weight (I started with 65 but failed the second rep so I switched to 55 and my wife did it with 18) and since we have never done Double Unders, we did singles but instead of 4X we did 2X.
Also, we warmed up with two sets of: 30 Passthrough's, 20 Pushups, 15 Mountain Climbers, 20 shoulder press and 20 Jumping Jacks. For me the hardest part of the warm up were the pushups. I was able to do the first 10 without a problem but after that I had to do them in a modified position.
My shoulders are killing and my legs are as well but this is all part of the sacrifice to achieve my goals. BTW, my wife finished the WOD in 12:11 and I finished in 15:44.
Tomorrow is our rest day but then we pick it back up on Friday and Saturday. Until then, so long!
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