09/21/2011 Recap

My workout with Liz today was scheduled for 1 PM, I didn’t know what to expect but I believe this workout is symbolic of the Crossfit method.   There was no power lifting today, just two WoDs,15 minutes of work, and two soaked t-shirts.

I started with 5 minutes of jumping rope, the 5 days off clearly has had an impact on my jump rope ability, towards the end of the previous work cycle I felt good about jumping rope, coordinated and athletic.  Today I felt like a hippo dancing in tap shoes on an ice rink. 

After a good deal of stretching, and Liz’s evil laughter during my painful cries of no mass, she wrote on the white board the WoDs.

WoD One

• 5 Rounds of the following:
• 30 Seconds Dead lifts 155 lbs
• 30 Seconds rest
• 30 Seconds Burpees
• 30 Seconds Rest

WoD Two

• 10 Thrusters with 30 lbs Dumbbells
• 1 Shuttle Sprint 10 yards
• Rest 30 Seconds
• 15 Push Presses with 30 lbs Dumbbells
• 1 Shuttle Sprint 10 yards
• Rest 30 Seconds
• 20 Kettle bell Swings 35 lbs Kettle bell
• 1 Shuttle Sprint 10 yards
• Rest 30 Seconds
• 25 Slam Ball with 15 lbs Medicine Ball
• 1 Shuttle Sprint 10 yards

The first WoD took 10 minutes, and the second one took me 4:47 to complete.  In between WoDs, Liz had me cool down and stretch. 

At the end of the first WoD I had completed 62 dead lifts, and 41 burpees, I was happy to complete the highest number of reps of both exercises in my final round. 

I was pooped after the workout, but if I wasn’t still feeling a bit ill, I probably would have gone and done some cardio at home, but with Fight Gone Bad on Saturday morning I decided I would call it a day.  I have one more workout with Liz tomorrow, and will most likely take Friday off.  If I do anything I might jump rope a bit, and use the foam roller, I might even get a deep tissue massage. 

I’m started to get excited about Fight Gone Bad, I have no idea what my final score will be, whatever I end up with it will be okay with me as long as I give it my all…

FIGHT GONE BAD GOAL ALMOST REACHED !

I am so close to getting the $500 bonus matching donation from my parents. 

I just need $205 more dollars and we will reach $3000 for the entire event.

 My Funraisng Page is Here..

Thanks everyone who has made some awesome donations, I am amazed at the generosity people have shown, especially in the cases of people I haven‘t seen in many years, thank you so much.  I want to again say thank you, thank you everyone.

Now let’s show my silly parents we mean business…

If you don't know already…

I'm Involved With Fight Gone Bad!  A CHARITY WORKOUT WHERE YOU RAISE MONEY FROM PEOPLE YOU KNOW!  SO I WOULD APPRECIATE IT IF YOU WOULD HELP ME!!

Fight Gone Bad is a workout named by an MMA fighter who when finished with it said it was like a fight gone bad, and Crossfit has dedicated a day this month for all Crossfit affiliates to get together and do the workout while raising money for three charities. 

Fight Gone Bad Consists of:

The following five exercises for one minute each, with a one minute rest between rounds and three total rounds.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The charities invovled are:

The Special Operations Warrior Foundation

Camp Patriot

The Crossfit Foundation

The event is supposed to be on the 17th of September, yet my affiliate Potomac Crossfit is holding the event on September 24th 2011.  In an effort to overcome feeling like a fat guy I am going to do the event.