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Workout Of The Day
Monday, February 8, 2010
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Congratulations to Greg on his first 10K! Apparently it was a "piece if cake". Read the full account below. Thanks for the positive feedback Greg.
Hey Chad and Gina,
Okay so I've been planning this run since I've joined the gym back in November. Well since then, you know with the WOD's and my crazy work schedule I haven't really been able to get a chance to work on my running. And just with the basic running of a 400m lap my legs and shins would hurt. I would just work through it until the workout would be done. Then just as my luck has it this past week was very run heavy with the WOD's. So I kinda put the Redondo Beach 10K on the back burner. Plus you know I don't ever feel like I am getting anywhere physically.
So this morning I realized well at least let me try the 5K. I figured if there was anything that I have gotten out of Crossfit Long Beach workouts I should be able to finish the 5K. Well guess what? Surprise I end up at the event late and the 5K had already started and it was another hour before the 10K. I told my self what the hell, I'll run as long as I can run, walk a mile if I have too then run a mile etc. etc. I'll treat it like a WOD with many walk and run rounds. So I start running, I realized I have been running wrong. As crazy as that sounds I figured out I was running the wrong way. I have been struggling at Crossfit with running because I have been clinching my toes inside my shoe therefore contracting many muscles on my shin and then trying to run on them. Once I figured I could relax my toes and almost feel like I was running barefoot spreading my toes on each step I didn't have any pain. I mean I was expecting to be limping back from the 5K and with the 10K I was being stupid because I thought I would seriously hurt my body. So first mile comes up and I am feeling really good. Second I realized I wasn't even breathing hard and a couple of sections on the course had some slight grades and I even found myself pushing up them. Still I had no problems. I didn't even need the water from any of the stations because I didn't feel thirsty. I felt great. I ran that puppy non-stop till the end pushing a sprint into the finish. PIECE OF CAKE!
I felt great. My shins didn't hurt and I was surprised because I didn't even think I could complete the 5K. So I just wanted to say thank you to the both of you for everything. I realized that as long I can just get through your door early or late you (Chad and Gina) take care of the rest. So for the first time I told myself "I just ran a 10K, Crossfit is working". So anyways thanks guys and if by talking all of this crap about how I feel great and I can't walk tomorrow and don't show up to workout it will be because I can't walk.
Thanks,
Greg Cisneros
Sunday, February 7, 2010
It's a Rest Day!
Saturday, February 6, 2010
Deadlift 5-5-5-5-5-5-5 reps
Friday, February 5, 2010
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a "pull" that is really a "push." Can you elaborate?
Post impressions to comments.
Thursday, February 4, 2010
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Wednesday, February 3, 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Tuesday, February 2, 2010
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Monday, February 1, 2010
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
Great job everyone! That was rough.
Sunday, January 31, 2010
Rest Day!
Jeff and Howard on the last day of On-Ramp #02.
Saturday, January 30, 2010
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
Carlos and Jessica on the last day of On-Ramp #02.
