Quote:
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Originally Posted by JMike
Gosh you're pretty.  |
Wednesday, April 11, 2007
WOD
5k
time: 25:26
last time: 26:06
I can't remember what speeds i was running, first mile was at 6.7-7.0 finished at 8:36. Had to stop a few times during the run for about 0.1 of a mile to stretch tight legs. did maybe 3 random 400m's at 7.8 then did 0.1 at 6.8 then 0.1 at 7.8 for a bit. the steady running for the first mile made it feel like it would not end. last 600m at 8.0-8.5. I was a sweaty mess.
15 min of stretching and foam rolling.
met up with my new trainer after that.
4x10 circuit: about 2 min rest between rounds
weighted pull-up: 20x10, 20x10, 20x10, 15x10
push-press: 75x10, 85x10, 85x5/65x10, 75x10
weighted oblique twist on decline bench: 10x10, 10x10, 10x10, 1x10
squat jumps: 18x10, 18x10, 18x10, 18x10
3x10 circuit: about 1 min rest between rounds
pistols (left leg assisted on smith machine, right leg un assisted ATG)
breakdancer: 10x10, 10x10, 10x10
breakdancer is one of my PT
shoulder exercises. it's like a renegade row, but instead of just rowing, you row then fully extend your arm with the dumbell, and lift your opposite leg in between your body and kick it out to the side,so you are balancing on your left hand on a dumbell and your left leg is in the air but on your right side...if that makes any sense at all. great core workout. intereseting workout over all. still getting into the groove withthe new trainer. it's always weird, i was so used to my old one. I was pretty fried though.
food:
carbs: 211g 36%
protein: 172g 37%
fat: 53g 26%
total cals: 1953
oh one more thing: for my anniversary of CF, i posted a little testimonial/thanks on the blog over there...I'll share with those of you who are interested. It pretty much sums up my feelings on the past year. I was shocked at how many emails I got from random crossfitters after i posted that.
April 10th marks my one year anniversary of Crossfitting, and what a year it has been. I was a competitive gymnast for 7 years, and after I retired from the sport I started with the traditional bodybuilding
training style. Last year a trainer at my gym approached me about training with him, and he explained the CrossFit philosophy to me, I thought it sounded interesting so I signed up for a few sessions. Our first workout was “Cindy”, and when he told me I would keep doing pull-ups, push-ups and squats for 20 minutes with as little rest as possible I thought he was nuts. Cindy kicked my butt, I did 11 rounds and was sore for over a week. I never wanted to do a workout like that again. It brought back the same feelings of complete exhaustion I would feel right before the last tumbling pass in my floor routine. We all know that feeling; the moment you think you cannot possibly continue, but you somehow manage to pull through. It’s a feeling I have learned to now love.
I avoided CrossFit on my own, until an old gymnastics injury resurfaced a month later. I was unable to run, and was a bit freaked out as I used to be a cardio junkie. I started incorporating more CrossFit metcon workouts in and realized I was leaning out and
building muscle, all of this without hours of cardio and
weight training. How could this be happening? Needless to say it was from that point on I was sold. I decided to learn as much as I could about CrossFit, I watched the videos, read the journal articles, learned the Olympic lifts, and got really excited when I saw that CrossFit included things like L-sits and handstand push-ups. In the past year, I went from a 65lbs deadlift to deadlifting more then twice my bodyweight, the 11 round “Cindy” I started with is now at 26. I love that every single WOD challenges me, and fulfills that little competitive bug I can’t seem to get rid of. I think I am in better shape now then when I was as a competitive gymnast 10 years ago.
Also, as someone who has always tried to disguise their typical gymnast body, it’s very refreshing to see strong yet feminine women like Eva, Nicole, Annie etc., on the website and in the videos. Now instead of being embarrassed, and trying to lose muscle in the legs and booty, I’m trying to build some!
Anyway, sorry for the long-winded ramble, what I am really trying to say is, thanks Coach! Looking forward to another year of CrossFit!
I find out it was for adidas running too, and if I were to book the job (not likley as you go to like 50 castings before booking a job) i would have made just slightly less in 4 hours then i make in 2 weeks, 80 hours of work at my regular job! 
obviously not all jobs would pay that well, but dang...I really gotta get out on these castings.
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