Max Military Press and DB Curl

You could say I was a little sore today from Pyscho 30. Especially the legs and hammys. Today, I did some heavy work with Dumbells – seated military press to work out the shoulders and seated curls to test biceps. Whenever you’re working with heavy weight and low reps, it’s really important to warm up properly. Here’s what I did exactly (db weight x reps):

DB Military Press:

12.5×8, 15×9, 20×6, 25×3, 30×1, 35×1, 45×1, 45×1, 45×1

DB Curl:

30×1, 35×1, 40×1, 40×1

I also did some assorted exercises to work the triceps–dips, skullcrushers, etc. Nothing crazy. I hate working triceps, for some reason. Could it have to do with the weird popping feeling I usually get in my elbows during these exercises…probably.

Anyways, just about to read the September issue of CrossFit Journal. I’ll let you know about anything interesting I find.

Until next time- Get Stronger, Run Faster, Jump Higher.

-CrossFit Jason

Psycho 30

Today’s Crossfit workout consisted of 30 reps of the following exercises (see videos for more information), completed as fast as possible:

Box Jumps

Pull Ups

KB swings (I used 35 lb dumbbell)

Walking Lunges

Knees to Elbows

Push Press (45 lbs)

Back Extensions

Push-ups

Double Unders

I completed this workout in 14 minutes flat. Felt like a visit from Mr. Pukie was coming but I managed to fight him off.

Until next time. Get Stronger, Run Faster, Jump Higher.

First Time With Fight Gone Bad

As I mentioned previously, I’m participating in the CrossFit Fight Gone Bad event to raise money for the Prostate Center Foundation on September 29. I’ve been following the CrossFit training philosophy since June, but only recently decided to join this event. Since the event is coming up in less than a month I figured I need to start specifically performing the Fight Gone Bad workout at least once a week.

Last night was my first encounter with the workout and it kicked my ass. Instead of 3 rounds, I decided to do 2, since I didn’t want to overdo it the first time. I used 15 lbs for Wall-Ball, 55 lbs for the Sumo Deadlift High Pull and Push Press, and a 20 inch box for Box Jumps. Since there’s no row machine at my gym (silly Gold’s Gym) I used the horizontal cable pull machine loaded with 40 lbs.

These exercises on their own aren’t difficult. But putting them all together and doing them for maximum intensity is what makes CrossFit so tough, yet so rewarding. Yes, this workout kicked my ass. And if you go your hardest, it should kick your ass every time.

Here’s another video of the Fight Gone Bad workout. Get Stronger, Run Faster, Jump Higher.

Workout of the Day – Elizabeth

One of the great things about CrossFit is that the daily workouts (“Workouts of the Day” or WOD) are hardly ever the same. You should vary your workouts for two main reasons: 1)So your body doesn’t adapt to any routine and continues to be challenged each time and 2)so you don’t get bored. Because when you get bored of your workout, you tend to slack off, and this may lead to loss of focus/intensity and eventually, skipped workouts.

You can see each WOD on CrossFit’s main page. Today I did “Elizabeth”: Two exercises (cleans and dips) with reps of 21-15-9. Alternate exercises, no rest in between sets. The expert CrossFitter would use 135 lbs for cleans and do ring dips. However, I’m no expert (yet) so I did cleans with 65 pounds (yes I know that’s weak, but its my grip that’s holding me back) and normal dips because my gym doesn’t have rings. That’s another great thing about CrossFit–you can always modify the exercises to fit you, and scale the weight accordingly.

It’s important to track your time in all these exercises. I finished Elizabeth in 7:20–should have been faster but I kept having to rest on the cleans because my hands kept getting tired. I know all you brainwashed gym rats are probably thinking, “workout in under 8 minutes! That’s impossible.” but I say try that and see if you aren’t challenged. Also make sure to warm up properly. I’ll go over the official CrossFit warm-up sometime soon.

See below for a video of today’s WOD, Elizabeth. Get Stronger, Run Faster, Jump Higher.

-CrossFit Jason