CrossFit Day 12 – WOD Blake & CrossFit Day 13

The 12th day of CrossFit brought me the Blake WOD. 

blake_David Blake

From CrossFit.com

Blake

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Info on Blake below:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Of course, our class had to be modified for us newbies.  We did 3 rounds for time:  100′ of walking lunges (body weight only), 30 box jumps (18” box), 20 Ring Rows & 10 Push-ups.  I’m at the bottom of this photo doing crappy  push-ups in my pink shoes & green compression socks.  Took me 10:43 for all three rounds. 

CrossFit_FNRC pushups_Blake WOD

We then got to try a few new things.  Thrusters.  Bar only.  You can check out this stud gentlemen from the Reebok CrossFit Coastal Carolina page demoing the thruster below.  Just imagine us doing them without the giant muscles or the big ass weights on the end of the bar.  Since we are still relatively weak new, we have to put in the time learning the moves, proper form, etc. so that we don’t hurt ourselves. 

crossfit-thruster

The second “new” move was the Wall Climb.  LOL!  This was just entertainment at it’s finest.    We started in a push-up position with our feet against the wall, then started to back up with our hands while our feet were “climbing” (walking up) the wall.  As this is happening, your feet are walking up the wall and your hands are walking toward the wall so you “should” basically be in a handstand position facing the wall once your feet are in the full “up” position.  Yeah, right.   Not my finest hour.  Then you return to the push-up position by walking your hands back out until you are at a 45 ish degree angle.  At that point, you are “supposed” to let your feet slide down the wall back to the floor.  Controlled motion.  Not me.  I about broke my toes each time.  #WallClimbFAIL  Demo from CrossFitFire below:

CrossFit_wall climbs_CrossFitFire  

CrossFit Day 13 – Partner up!  I think he may have been taking it easy on us Tuesday, which scares the crap out of me thinking about tomorrow morn. 

10 Rounds 

  • 20 Wall Balls (14# ball, I think)
  • 20 Abmat Sit-ups

Since we were with a partner this time, the two of us had to complete the 20 moves together.  I had a great partner so each of us did 10 of each move (or half of the set).  It went fast.  Only one partner could move at a time.  I started with the Wall Balls, did 10.  Handed off to her, she did 10.  I then moved to the Abmat Sit-ups, did 10.  Then she did 10.  Repeat x10.  Fast workout.  Took us 15:40 to complete.  Done.

What will tomorrow bring?  Hmmmm, I “may” have asked about handstand push-ups and they “may” have been added to the board.  Hehehehee!  Smile  We’ll see!

** Getting Stronger, One Workout At A Time ** Amanda – TooTallFritz **

CrossFit Day 7 ….. Tabatas

I know I have TRI fever right now but I have still been hitting CrossFit this week.  On Tuesday we did the Tabatas WOD.  The workout consisted of lunges, sit-ups, wall balls & ring rows followed by a 3 minute rest and then a 1 mile timed run.

Each exercise was performed x8 before rotating to the next.  We had 20 seconds on, then a 10 second break, then we did it again x8.  After the 8th set, we rotated to the next exercise.  Fun! 

The lunges, sit-ups and ring rows have all been explained (with diagrams) previously but the wall balls were new to us.  Holding a 10# ball (soft), we did a squat, then exploded up into a jump while simultaneously throwing the ball up in the air at the wall above our head.  So much fun but required a bit of coordination and timing. 

crossfit-wall-ball    CrossFit-wall-balls   CrossFit Wall Balls

After all 8 sets of each move we took 3 minutes to rest then went immediately into a 1 mile  timed run.  Half of us hit the street using the GPS off of someone’s phone, the other half did 400 meter out and backs that were pre-marked by the club (x4).  Ironically ALL of the people who did the out and backs beat those of us who took to the streets.  Were they faster?  Or was one of the distances off?  Hard to tell.  I ran a 7:57 timed mile.  Hmmmm, was I really that slow ?  I don’t know but I was displeased to say the least. 

** Til Next Time ** Amanda – TooTallFritz **