run

gettin loose.
2 miles
19 min

fundamentals class #2

Today was the second class of fundamentals at CFJC! We loosened up (good thing, I was sore!) then learned about the shoulder press, push press and thrusters. After that, we broke up into groups and learned dips and pull ups and rowing.

Figured out I need to use the GREEN band when I do dips and pull ups to scale to my weak bod, and also learned some new stuff about rowing that I hadn't known before.

Ended with this workout:

21-15-9 of:
Push press
Lunges
(33# bar)

3:46

fundamentals class #1

Had my first Fundamentals class at Crossfit JC this AM...  great start to the day! We talked a little about what Crossfit is, then started getting into movements - today we focused on squats: air squats, back squats, overhead squats, front squats... Also did push ups and burpees.

Did a few little workouts:

2 rounds of: 3 burpees, 5 push ups, 7 air squats...

Then the real work out for the day:
200 M run

15-12-9 of:
Goblet squats
Pushups

200 M run
6:03

Overall a good start to the class. My legs are already burning from all the squats and holds at the bottom of squats!

workouts!

wed - 1.5 miles (13 min)
thurs - Turkey Trot!!! 5.19 miles, 45:33
friday - swim 30 min

run

2.65
24:22

run

2 miles
18 min

wod

warm up: 400M run (1:52)

4 rounds of:
500M row
12 burpees

(9:45 total row time)

run

2.6 miles
24:40

bike ride

30 min

work out

30 knees to elbows
30 kb swings
50 situps
30 assisted pull ups
50 back extensions
30 push ups
30 bench press (45#)
30 deadlift (45#)
5 min on the elliptical

morning run

1.75 miles
16:35

workout

spin bike for 15 minutes

50 situps

some runs

tues - 2 miles with bec around JC
thurs - 1 mile
fri - 2.75 miles with the dogs
sat - 3 miles 27:13