workout

shot around in the bball court!

then 20 min on treadmill (2.4 miles)
5 min on bike

twas the day after christmas

run 1 mile
row 500M
bike 5 min
swim 20 min

workout

20 min treadmill run
2.3 miles

30 OH squats
30 push ups
30 1 handed db snatch (20#)

abs

swim

25 min

22 or 23 laps... lost count

bike

rode one of the bikes in the spin room for 30 min
11.5 miles it said I went... not sure if there's any way that can be true but who knows

work out

run 800M
row 500M
row 500M

swim 20 laps (25M pool)
~22 min

run

2 miles
around 17 min

wods

Sat 12/15:
Warm up: Shoulder mobility exercise
Front Squat 5-5-5  (82# max)

Run 200M
18 1 arm DB snatch (20#)
18 pull ups
Run 200M

14 1 arm DB snatch (20#)

14 pull ups

Run 200M 

10 1 arm DB snatch (20#)

10 pull ups

12:54

Finisher: Push a sled with 35# across the floor (50 meters)... I was horrible at this.

Sun:

12 minute run around town

Tues 12/18

Warm up:

Back squat 3-3-3-3-3 (90# max). Also horrible at this.

WOD:

12 min as many rounds as possible of:

8 ring dips

10 air squats

12 front lunge (52#)

5 rounds + 6 

done with fundamentals

Finished up the CFJC fundamentals class this week, with classes Tuesday and Thursday mornings.

On Tuesday we went over a lot of the movements we'd already learned, and then we learned proper form for kettlebell swings. The workout at the end of class was:
10 minutes as many rounds as possible of:
5  one-handed kb swing (each side)
10 push ups
15 jumping squats

I got through 7 full rounds, then the kb swings and 4 push ups... tough one!

This morning we were tested on everything we had learned over the 6 classes - then we did a partner workout. Sounds simple enough: Row 4000M. Switch with your partner every 500M, so each person ends up doing 4 sets of 500M. This was a leg burner!

My partner and I pushed it and got 17:33 total time. Felt good after!

Can't wait to go to some regular classes now!

run

sportwatch wasn't working! ran 20 minutes, somewhere a little over 2 miles

fundamentals class #4

Today was class #4 of fundamentals at CrossFit Jersey City and I'm loving it so far. Today we learned proper technique for hang cleans and push jerks. Then we split into two groups, one group did wall balls and the other learned handstand pushups (or scaled versions of them...)

Workout at the end was:

3 rounds of:
15 Deadlifts
12 Hang Cleans
9 Push Press
(65#)

We did it with a partner, each of us rotating with the exercises, so it theory we did 6 rounds total. We finished at 10:04.

run

2 miles
19:12

fundamentals class #3

Today was class 3 of fundamentals at CFJC! We learned proper form for deadlifts, and sumo deadlift high pulls. Then we did this workout:

(Partner workout)
100 kettlebell sumo deadlift high pulls (35#)
100 box jumps
100 sit ups

(since it was a partner work out, we split the work - so I did 50 reps of each !)

wod

4 rounds of:

2 min on exercise bike
12 box jumps
12 kb swings (20#)
12 situps

14:51

run

2 miles
17:38

run

2 miles
17:38