Tag Archives: WOD

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Fitness is Fun

I’ve been asked how I stay fit without a gym membership, so hopefully this will answer some of those questions. Though I do lift heavy weights, I usually just use my body weight, and the resources I see around me. Today I went up to one of my favorite workout spots in Breckenridge to try something new – film my workout with GoPro. Besides sharing an example of a typical workout, reviewing the footage helped me see first hand how I can improve my form and technique to be more efficient. I’m always a work in progress, but I’m constantly finding new ways to make fitness fun. My arms are definitely going to be sore!

WARMUP:

  • 10 minute hike
  • 30 second stair sprint
  • 5 minutes hike
  • 30 second stair sprint

WORKOUT: 3 ROUNDS OF:

  • 10 burpee + pushups + bench jump
  • 5 regular pushups
  • 5 clapping pushups
  • 10 dips to 90 degrees or deeper
  • 5 wide pushups
  • 20 second uphill sprint

COOLDOWN:

  • Walk all the way down to bottom of trail
  • Stretch 10 minutes.

Music: Smash the Funk – Griz

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“Kelly”

Benchmark WODs measure progress and track improvement. These workouts usually have names like “Barbara,” “Fran,” and “Angie” and are feared by CrossFitters around the world.

Today we did a WOD called “Kelly.”

One of the smartest things my gym does is to not post the workouts ahead of time. This prevents cherry picking workouts because you have to show up and commit to doing it before you even know what it will be. This WOD was different. I went snowboarding at Keystone in the morning, then on my way home checked the website. I saw that the day’s WOD was already posted…. and it looked hard. Yes, all CrossFit workouts are hard, but this looked especially scary to me since there was a lot of running involved, and WallBalls are extremely demanding. (See Below for WOD)

I thought about skipping it since I knew what it was and I had already gone snowboarding, but I decided to go anyways. One of my biggest motivations for completing the “Kelly” WOD was that my ex-boyfriend of 7 years is named Kelly. We broke up this past summer and I knew this WOD couldn’t be any worse, or any harder than ending things with Kelly.

So, I went into the gym with a new mentality, a determination like never before. I threw myself into it 100% and gave it everything I had; just like I had done with my failed relationship.

When it was over, I was not only impressed with how well I did, but I felt I had accomplished something amazingly personal… like I was closing a major chapter in my life.

The feeling of personal accomplishment. pushing past comfort zones and going beyond known limits is one of the most rewarding side-effects of CrossFit training. I experienced this on a whole new level following the “Kelly” WOD. It went beyond physical triumph… it was alike an invisible weight was lifted off my shoulders.

Here is what the workout consisted of:

5 Rounds for Time:

– Run 400 Meters

– 30 Box Jumps at 20″

– 30 WallBalls 14lbs

In total I ran 2,000, completed 150 box jumps and 150 wallballs in 30:08.

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Me and Kelly in 2010

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“Barbara”

This past Tuesday, I showed up to my gym D-town Crossfit as usual. If you are not familiar with how it works, I never find out what the WOD (Workout of the day) is until I walk into the gym and see it written on the white board. This is probably a good thing, because if I had known what I was about to go through, I probably would have taken the day off. But I showed up.

Halfway through the warm up, I realized I hadn’t checked the day’s WOD yet. When I turned and saw the details, my heart sank. I quickly looked at my coach and began shaking my head laughing. I knew it was going to be a rough day.

WOD:  “Barbara”

5 Rounds for time

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 minutes after each round.

I am still sore two days later. (After 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 squats I have a right to be).

My Total Time: 38:12 … followed by 10 minutes of laying on the gym floor trying to catch my breath…

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9/11 Memorial WOD “EMBRACE THE SUCK”

It’s hard to believe that it’s already been 11 years since the tragedy of 9/11. Every year someone asks me “Where were you on 9/11?” I explain that I heard the news outside my 8th grade classroom, right before they sent everyone home for the day. Then I ask them the same question.

Though some things stay the same, a lot has changed since 2001. But no matter where my life takes me, each year I take the time to reflect on life, and remember those who lost their lives and the families they left behind.

This year, I looked back to remember that day from my Denver gym, D-Town CrossFit.

Though I only made it through 3 1/2 out of 9 rounds of the workout before time was up, I was proud of what I did manage to accomplishment; even looked forward to the aching muscles I knew would soon follow.

Here was our WOD:

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