WOD (rest day)

5 rounds of

15 Hanging Squat Cleans (10# dumbbells)
20 Push ups
15 Inverted Burpees

My time: 30:01

OMG this workout really really really really kicked my ass. I felt faint a couple of times, but probably because I didn't eat anything good this morning. I can' believe I survived a 30 min. WOD. Imagine working at your max for 30 mins straight.

As I came down from my work out high, I felt invincible.

Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD

Snatch 1-1-1-1-1-1-1

I'm still have problems with my form and technique, so I stayed with the 15# bar.

I'm determined to master this SNATCH!!!!

WOD "Diane"

21-15-9 reps for time

Dead lifts (85#s)
Handstand Push ups- I subbed with box dip, I can't explain it, but it very much simulates the same movement of a handstand push-ups.

My time: 11:56

My shoulders are screaming.


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

MY workout of the Day was....

I thought I would be a good student, trying to raise my endurance and stamina, by biking from my place to Crossfit in Marina del Rey. Well about half way there on Fiji Way, my front tire goes flat!!!!!

Ugh, it was about 80 degrees and I didn't bring any money... I call David to tell him my misfortunes. I decide to take off the front wheel (Leah carried it) and push my bike to Crossfit. Along the way, a helpful bike enthusiast stops to try to repair my tire. Well, after 40 mins of replacing the tube and pumping with air, the repair doesn't take.

We continue the walk to Crossfit, about 1 mile away. I get to the gym completely dehydrated and stiff from hold my bike up; my shoulders were screaming. At that point, it was 1PM and the class we just finishing up their workout. David was kind enough to do a mini workout that consisted 3 rounds of 500m rowing, with 2 mins of rest between each round.

While I was rowing away, Leah took it upon herself to walk to Sports Chalet and get my tire repaired.

We bike home. We stopped several times along the way as I was completely exhausted... My legs were just had no more gas in them.

I weighed myself this morning and I was 114.4lbs. Last Monday I weighed in at Crossfit at 119.4lbs. That's whole 5 pounds that I fluctuated.

It's frustrating. I don't feel like my clothes fit any looser.

WOD

Squat Clean 1-1-1-1-1-1-1

So the exercise is you start at a challenging weight, from dead position you do one Squat Clean. Then you add weight and do one, and so on and so forth for 7 seven rounds.

Well, I had some technical difficulties and couldn't do the whole skill set. So at 40# I practiced my Hang Clean, then into a Hang Clean Squat with intention to do all the motions together to comprise a Squat Clean.

My shoulders are screaming right now. And I warmed up with jump rope so my calves are going to be feeling dandy tomorrow.

I'm back at it again tomorrow at noon. I plan to take Gay'b to get to Crossfit, yay!

Think you can do better?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

My first big Boy WOD

"Christine"
3 rounds of
500m Row
12 Deadlifts (65#s)
21 Box Jumps

for time.

My time- 21:40

The average time for this workout for a beginner is 15mins, so I have some work to do to get to 15mins.


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD was the repeat of Day 1 workout

200m run
3 rounds
15-12-9
Squats
Push-ups
Ring Rows
200m Run

My time: 7:05

I'm sooooooo proud of me!!! I'm just 13 seconds shy of cutting my time in HALF. I did this WOD 4 weeks ago and I clocked in at 13:53 and I even think I skipped the last round of ring rows cause I was sooooo out of shape and I just didn't have the energy to do it. I feel so accomplished and happy.

Big ups to Lolo!

To celebrate me, the 2 other trainees and our trainer, David, pounded beers as we cooled down.

Now onto the big boy Crossfit classes. I'm a big scared.

I can't wait until I've built up strenght, stamina and skill level on all the exercises.


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD

200m Run
3 rounds of:
20-15-10 Kettlebell raises overhead (18#)
3 rope raises/lowers

My time- 7:08

Tabata- A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Tabata of Sit ups 4 mins.

16-9-7-6-9-8-4-7-9

So I scored a 4. All with no real stomach muscles. I rule.

This work out really kicked my ass/abs.


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD

10 Min A.M.r.P. (As Many Rounds as Possible) of

10 One handed Snatch/Squat (right)
10 Walking Lunge
10 One Handed Snatch/Squat (left)
10 Walking Lunge

I did 3 rounds in 10 mins.


Think you can beat my AMP?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD this morning!

Chipper-
400m run
20 Walking Lunge
20 Ring Pulls
20 Squat Press
20 Knees to Elbows
400m Rowing Machine

My time: 15:24


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD 11/30

Dead Hang Clean 10-9-8-7-6-5-4-3-2-1

Full Sit ups 20-18-16-14-12-10-8-6-4-2

My time: 11:47



Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com

WOD 11/30

Dead Hang Clean 10-9-8-7-6-5-4-3-2-1

Full Sit ups 20-18-16-14-12-10-8-6-4-2

My time: 11:47


Think you can beat my time?

Come to Paradiso Crossfit Marina Del Rey www.paradisocrossfit.com