Late afternoon
Workout: 3 Rounds for Time
21 Kettlebell Swings (53#)
15 Chest-to-Bar Pullups
9 Burpees
200m Run
10:25
Finish it off with 50 Partner Med Ball Situps (20#)
Workout comments: I guess I had one more workout left at Crossfit Inspire and I got a chance to meet the other co-owner, Darin. Seemed like a really nice guy, just like Matt. Both of them seemed to be from other backgrounds, but migrated towards Crossfit several years ago and liked it so much they decided to open their own gym. They defintely have the people skills to keep a gym like this going.
The workout was pretty much a compilation of all my "preferable" movements. Movements I do not like and should probably work on: box jumps, snatches and overhead squats (bad shoulders), and overhead walking lunges, just to name a few. I took a look at the leaderboard and saw that Darin had just pumped out a 9:52 earlier that day. I wasn't sure if it was doable, but I happened to listen in on a conversation he was having with another member on just how he broke up the workout. It went pretty much like this: First round was unbroken. Second round he rested once during the pullups. Third round he rested once during the pullups. And he pretty much ran to each station during the workout. No big deal. I figured if he was going to such lengths laying out how he went through this workout with this guy, then maybe I should keep him in the corner of my eye and go off his pace...Sounded like a good idea at the time.
I finished the first round unbroken and was pretty pumped. I came back in from the run in first and saw that another member, Lika, was pretty close behind. She was pumping out the KB swings like it was nothing and the guy I was pacing was catching up fast. I made it through the second round of KB swings with resting and pretty much took one break during the pullups. I couldn't catch Lika on the second run and tried to make a push during the third round but the pullups were just too much. I actually finished the run only 15 seconds behind her and about a minute ahead of the guy I was trying to pace. Not too bad. I should also mention that Lika finished the Med Ball Clean, DU, and Push Press workout as Rx'ed in 15:00 flat. This was a full 8:36 faster than me. Pretty gnarly.
I was getting some criticism on my KB swings. Apparently I bend too much at the waist and don't squat enough during these. The style I use is common during competition because they are quicker, but Darin suggested I emply more of a squat to save my lower back in the long term. Everything else went pretty well.
Showing posts with label Crossfit Inspire. Show all posts
Showing posts with label Crossfit Inspire. Show all posts
Thursday, May 27, 2010
Tuesday, May 25, 2010
Strength, Rowing, Crossfit Inspire Metcon
Early afternoon
Workout:
4 X max strict weighted pullups (25#)
8, 8, 5, 5
Back Squats 4 X 5
Load: (210#)
Rowing: 30 minute steady state
2:02:3 split; 7358m
Late afternoon
Crossfit Inspire
Workout
Med Ball Cleans (20#), DUs, Push Press (#75)
25-15-5
5-15-25
25-15-5
23:36
Workout comments: I guess I'll make it a habit of working back squats and pullups right before a rowing workout. The rowing was just steady state, but I could defintely feel the squats and pullups about half way through. It's amazing how comfortable I feel after only a few sessions on the erg. I can almost hear the coaches yelling at me to keep my shoulders relaxed and accerlate through the drive. It took four years to pick up these skills and only 4 sessions to get back into the routine of incorporating them. I guess there is much to be said for the power of repetition. I've heard and read many times that it takes 10,000 reps of doing something in order to make it a habit. I guess after that it stays ingrained in your brain until you do it differently another 10,000 times.
The afternoon workout was another group workout at Crossfit Inspire. I wasn't sure what "dubs" were, but I quickly learned they were double unders and felt much better about the workout, especially since they had a huge stock of speed ropes. These are infintely better to swing around then the traditional jump ropes I have been using. The med ball cleans were the limiting factor in this workout, surprisingly, because they essentially require two squats during the movement. I wasn't getting any criticism for locking the push press up overhead, but was hearing some for not locking out my hips during the cleans. I'll take it. I should have glanced up at the leaderboard before the workout, and I would have realized that the best time of the day was close to 19:00. It was tough to gauge where everyone else was in the workout, because there were so many different cycles and sets, so I just went off myself. I was pretty pumped when I finished to find out that I had recorded the third best time of the day.
This is pretty much it for the week trial at Crossfit Inspire. Ultimately, I would love to workout there, but I'm just not sure I can afford it. With the new house and potentially a new car soon, I'm going to need to save up every penny to waste down in Avalon. Maybe I could write a letter to the mayor urging him to lessen the cost of a beer from $5.50. It really takes a toll on your wallet.
Workout:
4 X max strict weighted pullups (25#)
8, 8, 5, 5
Back Squats 4 X 5
Load: (210#)
Rowing: 30 minute steady state
2:02:3 split; 7358m
Late afternoon
Crossfit Inspire
Workout
Med Ball Cleans (20#), DUs, Push Press (#75)
25-15-5
5-15-25
25-15-5
23:36
Workout comments: I guess I'll make it a habit of working back squats and pullups right before a rowing workout. The rowing was just steady state, but I could defintely feel the squats and pullups about half way through. It's amazing how comfortable I feel after only a few sessions on the erg. I can almost hear the coaches yelling at me to keep my shoulders relaxed and accerlate through the drive. It took four years to pick up these skills and only 4 sessions to get back into the routine of incorporating them. I guess there is much to be said for the power of repetition. I've heard and read many times that it takes 10,000 reps of doing something in order to make it a habit. I guess after that it stays ingrained in your brain until you do it differently another 10,000 times.
The afternoon workout was another group workout at Crossfit Inspire. I wasn't sure what "dubs" were, but I quickly learned they were double unders and felt much better about the workout, especially since they had a huge stock of speed ropes. These are infintely better to swing around then the traditional jump ropes I have been using. The med ball cleans were the limiting factor in this workout, surprisingly, because they essentially require two squats during the movement. I wasn't getting any criticism for locking the push press up overhead, but was hearing some for not locking out my hips during the cleans. I'll take it. I should have glanced up at the leaderboard before the workout, and I would have realized that the best time of the day was close to 19:00. It was tough to gauge where everyone else was in the workout, because there were so many different cycles and sets, so I just went off myself. I was pretty pumped when I finished to find out that I had recorded the third best time of the day.
This is pretty much it for the week trial at Crossfit Inspire. Ultimately, I would love to workout there, but I'm just not sure I can afford it. With the new house and potentially a new car soon, I'm going to need to save up every penny to waste down in Avalon. Maybe I could write a letter to the mayor urging him to lessen the cost of a beer from $5.50. It really takes a toll on your wallet.
Friday, May 21, 2010
Crossfit Inspire, Fran
Early morning
WU: Dynamic warmup-stretches, squats, PVC shoulder flexibility, shuffline, plyometrics
Workout: Fran
21-15-9
Thrusters (95#)
Pullups
4:54
Workout comments: A new PR on Fran and a 2010 goal accomplished! This was the second workout I tried at Crossfit Inspire and of course Fran had to be on the menu. After a good warmup, everyone got their weights and stations set up and waited nervously for the clock to start. There were some familiar faces there from yesterday, but a much larger turnout in general. As with yesterday, there was a pretty diverse mix of people in attendence. The workout would be completed in heats, with each person having a spotter/rep counter for the workout. There was an odd number of people, so unfortunately I was counter-less. I placed myself next to a guy who looked like he could run over a truck. From his gear, he was obviously a football player: most likely a lineman, but maybe a linebacker. He looked like he would kill me on the thrusters, but I was hoping to make up the time on the pullups. I really didn't know what to expect...
The first round of thrusters was not my best. Although I didn't put the bar down and maintained a pretty quick consistent pace, I was thrown off a few times by the corrections of Matt/Darin. He said I was not extending my shoulders at the top of the thruster. I was defintely locking out my arms, but I learned later that he almost wanted me to move my elbos behind my head in order to achieve a pure vertical stance. I tried my best to compensate, and did as best as I could considering I was having a hard time understanding anything.
Pullups next. I never had the luxury of a sturdy pullup bar that could within stand a decent kip, and chalk on top of that. I had tried Barbara the other day and only got close to 15 kipping pullups, so that was I was shooting for. I was elated when I flew past my 15th rep with energy left to finish out the set unbroken. First time ever. I attacked the thrusters riding that high, but it quickly waned as I had to drop the bar after 10 reps. I was now noticeably behind the football stud and was desperately trying to catch him. I couldn't see how he was doing on the pullups, if he had good form, but I had to assume he was killing them. I banged out the remain thrusters and hit the next set of pullups with a similar break at #10. The final set of thrusters and pullups were unbroken, but I just couldn't catch the guy next to me who finished about 1 minute faster.
I was pretty bummed that I couldn't catch him, so it took almost a minute or two for it to register that I had just surpassed my Fran goal for 2010. I couldn't believe it. Crossfit Inspire is looking better by the day.
WU: Dynamic warmup-stretches, squats, PVC shoulder flexibility, shuffline, plyometrics
Workout: Fran
21-15-9
Thrusters (95#)
Pullups
4:54
Workout comments: A new PR on Fran and a 2010 goal accomplished! This was the second workout I tried at Crossfit Inspire and of course Fran had to be on the menu. After a good warmup, everyone got their weights and stations set up and waited nervously for the clock to start. There were some familiar faces there from yesterday, but a much larger turnout in general. As with yesterday, there was a pretty diverse mix of people in attendence. The workout would be completed in heats, with each person having a spotter/rep counter for the workout. There was an odd number of people, so unfortunately I was counter-less. I placed myself next to a guy who looked like he could run over a truck. From his gear, he was obviously a football player: most likely a lineman, but maybe a linebacker. He looked like he would kill me on the thrusters, but I was hoping to make up the time on the pullups. I really didn't know what to expect...
The first round of thrusters was not my best. Although I didn't put the bar down and maintained a pretty quick consistent pace, I was thrown off a few times by the corrections of Matt/Darin. He said I was not extending my shoulders at the top of the thruster. I was defintely locking out my arms, but I learned later that he almost wanted me to move my elbos behind my head in order to achieve a pure vertical stance. I tried my best to compensate, and did as best as I could considering I was having a hard time understanding anything.
Pullups next. I never had the luxury of a sturdy pullup bar that could within stand a decent kip, and chalk on top of that. I had tried Barbara the other day and only got close to 15 kipping pullups, so that was I was shooting for. I was elated when I flew past my 15th rep with energy left to finish out the set unbroken. First time ever. I attacked the thrusters riding that high, but it quickly waned as I had to drop the bar after 10 reps. I was now noticeably behind the football stud and was desperately trying to catch him. I couldn't see how he was doing on the pullups, if he had good form, but I had to assume he was killing them. I banged out the remain thrusters and hit the next set of pullups with a similar break at #10. The final set of thrusters and pullups were unbroken, but I just couldn't catch the guy next to me who finished about 1 minute faster.
I was pretty bummed that I couldn't catch him, so it took almost a minute or two for it to register that I had just surpassed my Fran goal for 2010. I couldn't believe it. Crossfit Inspire is looking better by the day.
Thursday, May 20, 2010
Partner WOD
Late afternoon
WU: Dynamic warmup-squats, stretches, shuffling, PVC shoulder flexibility
Workout: Crossfit Inspire WOD
Partner WOD
1000m Run (250m per)
100 KB Swings (53#)
100 Meter Wall Ball Shuffle Pass (20#)
100 Partner Med Ball Situps (20#)
100 Partner Med Ball Cleans (20#)
1000m Row (250m per)
One partner rests while the other partner works.
18:29
Workout comments: I decided I would give the crossfit affiliate thing a try. There are several options I have to choose from, and all seem to have pros and cons. Platoon Crossfit is near my house in Conshohocken, but they don't seem to have too much information on their website. I should defintely look into them more, but it seems like you have to provide them with too much personal information in order to get anything out of them. Crossfit KOP seemed like my best bet, it's close to home, roughly on my way to work in Malvern, and seems like they are very competivie in the Crossfit Games, which could speak well for the sort of clientel they attract. Their membership fee is pretty steap though, the most expensive of all the groups in area. Crossfit Inspire is closest in proximity to work, which means I could go for a morning workout, afternoon workout, and maybe slip away for a lunch workout here and there. The owner seemed very nice on the phone and mentioned they have a one week trial period, which definitely hooked me in. I decided to try them out first.
The WOD was pretty simple, as outlined above. I was partnered with a guy named Rob who seemed pretty even with my in terms of fitness, at least at face value. After the warmup and the introductions, we got started and right away I could feel it was going to be tougher than I expected. We broke most of the movements into sets of 10, not too difficult until you realize that you are only getting 15-30 seconds of rest. We seemed like we were working hard and flying, but there was another team that just kept edging us out on every station. Somehow we started together during the med ball cleans, and they managed to beat us by 40. A little suspect, but I'll give them the benefit of the doubt. They actually only finished 100 meters ahead of us, and I was hauling ass trying to catch them. It just wasn't in the cards.
I hate partner workouts, but I think this workout was actually pretty decent. I was working pretty hard and my partner was emptying the tank as well. The owner (I think his name was Matt or Darin) was really nice, and offered me some good motiviation during the workout. The group itself was made up of a very diverse mix of ages and genders, from high school athletes to 40+ parents. I was looking for something a bit more condense, but in the end I was surprised by how close the competition was. First workout: 6 out of 10.
WU: Dynamic warmup-squats, stretches, shuffling, PVC shoulder flexibility
Workout: Crossfit Inspire WOD
Partner WOD
1000m Run (250m per)
100 KB Swings (53#)
100 Meter Wall Ball Shuffle Pass (20#)
100 Partner Med Ball Situps (20#)
100 Partner Med Ball Cleans (20#)
1000m Row (250m per)
One partner rests while the other partner works.
18:29
Workout comments: I decided I would give the crossfit affiliate thing a try. There are several options I have to choose from, and all seem to have pros and cons. Platoon Crossfit is near my house in Conshohocken, but they don't seem to have too much information on their website. I should defintely look into them more, but it seems like you have to provide them with too much personal information in order to get anything out of them. Crossfit KOP seemed like my best bet, it's close to home, roughly on my way to work in Malvern, and seems like they are very competivie in the Crossfit Games, which could speak well for the sort of clientel they attract. Their membership fee is pretty steap though, the most expensive of all the groups in area. Crossfit Inspire is closest in proximity to work, which means I could go for a morning workout, afternoon workout, and maybe slip away for a lunch workout here and there. The owner seemed very nice on the phone and mentioned they have a one week trial period, which definitely hooked me in. I decided to try them out first.
The WOD was pretty simple, as outlined above. I was partnered with a guy named Rob who seemed pretty even with my in terms of fitness, at least at face value. After the warmup and the introductions, we got started and right away I could feel it was going to be tougher than I expected. We broke most of the movements into sets of 10, not too difficult until you realize that you are only getting 15-30 seconds of rest. We seemed like we were working hard and flying, but there was another team that just kept edging us out on every station. Somehow we started together during the med ball cleans, and they managed to beat us by 40. A little suspect, but I'll give them the benefit of the doubt. They actually only finished 100 meters ahead of us, and I was hauling ass trying to catch them. It just wasn't in the cards.
I hate partner workouts, but I think this workout was actually pretty decent. I was working pretty hard and my partner was emptying the tank as well. The owner (I think his name was Matt or Darin) was really nice, and offered me some good motiviation during the workout. The group itself was made up of a very diverse mix of ages and genders, from high school athletes to 40+ parents. I was looking for something a bit more condense, but in the end I was surprised by how close the competition was. First workout: 6 out of 10.
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