Video from tonight’s raffle of the Trek 9.5 to benefit Big City Mountaineers.
So I set a goal when I started CrossFit. Get a muscle up before I turn 33 on March 1st. A day before my birthday with a bunch of the guys looking and cheering me on I got my first muscle up. Goals are achievable!!
5 rounds for time of:
10 Hang Power Clean @95
12 Abmat Sit Ups
14 Kettlebell Swings @1.5 pood (53 lbs)
Finished in 8:50. I was still pretty wrecked from last nights WOD. I was pretty stoked after the WOD when I nearly got my first muscle up. I plan on getting it tomorrow before the WOD when I am nice and fresh. Stay tuned.
So last night I missed CrossFit to get some rest and sleep. When looking at the site, I was kind of bummed, because I thought the WOD looked really fun. So tonight, I jubilantly strolled into the box and asked Boomsauce if I could do the WOD from yesterday. Sure he said. Then Nurseboy and Jimmy Slice immediately said, don’t do it. I was like huh? To put it bluntly, they said it will f*ck you up. Eh, I shrugged it off, determined to crush it. All through warm up I kept getting warnings. I looked at the board and noticed times in the 17 minute to 20 minute range. Hmmmmmm…everyone have an off day except Nurseboy and Boomsauce, I thought to myself. Whatever…I’m gonna kill it. So what is this WOD you may ask.
4 rounds for time of:
12 Power Cleans @95
12 Box Jumps
12 Thrusters @95
12 Pull Ups
Pffft…I know right. Easy peasy. How wrong I was. So to cut to the short of it, I finished in 17 minutes at RX. Good enough for 3rd place on the WOD podium, but this WOD hurt. Like hurt more than my first day. I felt good through the first round. I even heeded Nurseboys warning of not going out too hard. I paced myself. Round 1 done in 2:15. I took a 15 second break to swing some aqua, catch my breath and setup for Round two. Honestly, during round 2 is when the feces hit the oscillating blades. Power cleans were tough. Box jumps not so bad…thrusters just plain sucked and pull ups were on a level of just plain fail. I think I made it through round two with a total time of 6 minutes. Yeah, that’s right, the next two rounds took 11 minutes and it was a mental battle of survival. I never felt such a great relief as when i fell to the floor after that last pull up. I did the dead cockroach on the floor for a few minutes and then peeled myself up and over to the bench.
Lesson of the night…never underestimate a WOD. This one was a sleeper and it was deadly. Resting up tonight after my training class at the ambulance garage and I’ll be back at CrossFit tomorrow.
the body print i left on the floor.
So yesterday was my official duty shift on the ambulance and it became a busy one. I got to the garage a lil before 6 am and the overnight crew still have it pitch black inside. I decided to get my rig check done early and out of the way while enjoying my nice hot coco, which I let myself drink each Thursday morning as a diet cheat. Rig check went well, got it done pretty quickly and the morning started to fly by…until around 8 am. Let the floods begin. The day turned into a steady stream of calls. Once done with one, a new call would come through. 5 out of the 6 I went on were for cardiac/respiratory issues and the other one was an MVA. All in a all a busy day and before I knew it it was 4 pm. An hour past my check out time. Another good day at Sayville Community Ambulance.
Tonight’s WOD – 21, 18, 15, 12, 9, 6 and 3 of 95 lbs push press and pull ups. Finished in 10:58. Felt pretty good through the whole wod till the callas on my left hand opened up. Made the pull ups hurt, but I pushed through. After doing Saturday’s wod with a weight vest, these pull ups went pretty easily. Even after rock climbing for two hours on Monday night. It shows that my muscular endurance is growing. Very psyched about it.
Me with Group 1 doing the WOD
Group 2 doing the WOD
Brad aka Milkface going solo…
Tonight marked another pr for me at crossfit. About a month ago I one rep maxed my front squat at 225. Tonight I did 5 sets of 3 reps each at 185, 205, 225, 230 and then 235. I did 10 pounds over my one rep max for three reps. I was pretty happy about it. My leg strength is getting a lot stronger, but I am not getting bulky.
Yesterday I did my first WOD with a weight vest on. It was for time: 25 Wall Balls, 25 Pull ups, 25 Box Jumps, 20 Wall Balls, 20 Pull ups, 20 Box Jumps, 15 Wall Balls, 15 Pull Ups, 15 Box Jumps, 10 Wall Balls, 10 Pull ups, and 10 Box Jumps. I finished in 13:44 and set a new milestone for me in CrossFit. Wearing the weight vest proved to be a whole new challenge not just from the weight, but also with breathing and movement. I’ve just entered into month 3 and my strength and stamina increases and still rising and I am feeling great. We shot video of the workout, so I’ll post it shortly.
1/11/11 – Video of me doing the Donkey Kong Rope climb. Week 6 of CrossFit and after doing the 20 minute “Jack” WOD.
January 1, 2011 we did the Jack WOD at CrossFit Lindy. AMRAP in 20 minutes of 10 push press at 115 lbs, 10 kettle bell swings at 1.5 pood and 10 box jumps.
