CrossFit Day 22, 23 & 24

This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless at least to read.

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Day 22 

1-2-3-4-5-6-7-8-9-10

  • Ball Slams (10#)
  • Pistols

CrossFit_Pistols_Train with Heidi

  • Ring Rows
  • Weighted Sit-Ups
  • Push Press (Bar Only – 45#)

This sequence was a bit different than any other that we have done previously.     Remember, my class (5am TUE/THUR) is for lightweights with the run club and we are more focused on increasing strength to look good for endurance so it’s a little different than the average CrossFit class. 

The number sequence added a twist.  The workout was completed in list order BUT each round the number of reps changed.  First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.

This workout taught me is that we can’t count.  I know I can’t count and apparently my box-mates aren’t great at it either.  We rely on SOMEONE to know where they are and that totally backfired on us this time.  I ended up doing round #8 twice and I added some reps on the other rounds too.  My brain wasn’t working!

Day 23

  • 25 Pull-Ups
  • 15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
  • 5 Recline Rope Climbs (I did 15)

Reverse Rope Climb_Me  Reverse Rope Climb_Me2  Reverse Rope Climb_Me3

This was more of a strength workout and I really enjoyed it.  I’m not great at pull-ups, even with the bands but managed to knock them out.  Then I opted for the HSPUs instead of the Wall Climbs cuz they are cool my elbow has been sore and I thought it would be less stressful. 

Handstand Pushup

We finished up with Death By Push-Ups.  Awesome.  Okay, not really.  They aren’t fun.  I made it thru 12 rounds (78 push-ups in all).  Death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.  OUCH!

Day 24

3 Rounds – 1 minute each station

  • Wall Balls (10#)
  • Ball Slams (10#)
  • Box Jumps (18” box – I did step-ups)
  • Burpees
  • Rowing

Good workout but I was low on energy today.  We stayed at each station and did as many reps as possible in one minute then moved to the next station.  After we completed one round of all the stations, one minute rest.  Repeat x3. 

** I Still Hate Burpees ** Amanda – TooTallFritz **

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CrossFit Day 15 …. Tabatas

Tough workout for me today.  My back is still jacked up.  According to Dr. Alexis I have swelling in my sacral cap if I’m even remembering the correct terminology.  Regardless, my normal back “issues” have just been taken up a “notch” so we had to modify some of my CrossFit moves today.  I can’t bend very well, or reach, or sit, or stand.  Yep, just a few modifications.  Smile

A Tabatas WOD is always a group of exercises done in rotation; however, each rotation is done for 8 sets before moving onto the next exercise.  20 seconds on for the movement, 10 seconds rest = 1 set.

Day 15 brought us:  Pistols, KettleBell Swings, Rowing, Sit-ups, Air Dyne (stationary bike) and Wall Balls. 

Pistols are a new move for us and almost impossible if your back is crabby.  I used a much higher box than everyone else.  Sorry everyone, I know you were envying my taller box.  While the move doesn’t seem difficult, it was tougher than it looked.  One leg up, squat down to sit on box, stand back up with same leg out.  Then change legs.  Repeat til time is up.  Photo below from Train With Heidi.

CrossFit_Pistols_Train with Heidi

KettleBell Swings also not ideal if your back is jacked up.  I had to move to a lesser weight about half way thru. 

kettlebell-swings

Rowing – Loved this!  We used a Rowing machine.  Not easy but not difficult either.  Nice change of pace.  Pic below from CrossFit 204.

Rowing

Sit-ups, Air Dyne (Stationary Bike) & Wall Balls are all standard moves that I’ve previously mentioned.

After 15 sessions, I think it’s time to do a cost analysis.  Is CrossFit worth the cost?  First, our “box”, and I use the term box lightly cuz it just seems super hardcore, is pretty low dollar compared to others in our area.  Thanks, Jared!   When I started, the cost for our group was $10 a session or $80 a month (for 2x a week).  I have seen Groupons for our location but did not purchase one.  So there is an option to try it out for less.   That being said, $80 a month for 2x a week is still a lot of $$ for me the normal person.  If I had a gym membership I needed to maintain, or had other out of pocket fitness costs, then I wouldn’t be able to do this.  But I really don’t.   My fitness budget goes mainly to compression socks race entries.

I think we can all agree it’s pricier than a regular “gym”.  However, the individual attention, the daily modifications to make each workout “work” for the individual, and the group atmosphere which pushes each of us to be better is more beneficial {to most} than just hitting the gym.  Plus, it’s hard to cheat when you are always racing the clock for time.  In my case, the benefits outweigh the cost.  I never did strength work, no matter how good my intentions.  I had a weak core, still do but it’s improving.  I was having constant neck/shoulder/back issues from getting old old sport injuries which have caused permanent damage.  Now?  Things are starting to improve.  My back has been much stronger and I’ve had less pain until I tried to step over the dog and the kid tweaked it getting out of the shower on Tuesday.  So I know that CrossFit is helping my body.

Is CrossFit helping my running?  I don’t want to jump the gun and say that it is but I will say that my 18 miler last weekend “didn’t suck” and that’s an improvement in my world. Plus I’ve started to nail my speed work and tempo runs and that’s an improvement in my world.  I am even starting to have a glimmer of hope that I may be able to throw down some fast times this fall both in the half marathon and 5K distance.  Only time will tell but thus far, yes, I do think CrossFit is worth the cost and I believe that it WILL help my running.  Now, if they could just drop a pool in the parking lot, I would be “happy, Happy, HAPPY”.  LOL!

Do you have a fitness habit that “may” be a bit pricy but worth it in your opinion?

** Amanda – TooTallFritz **