Crossfit Completion and Parkour

Friday I completed my first crossfit workout without ANY regressions!

I actually did thursdays WOD which was
Complete as many rounds in 20 minutes:

5 thrusters @ 95lbs
7 Hanging power cleans @ 95lbs
10 Sumo Deadlift-high pull @ 95lbs

5 full rounds
6 rounds of the thrusters and hanging power cleans
2 of 10 sumo deadlift-highpull on the 6th round.

All at 95 lbs. No substitutions. No decrease in weight. HELL YEAH! Don't care if 5 isn't a lot for rounds...I finally got one done and done the way it was posted.

Now onto Parkour:
Good News/Bad News

Good News: I can mantle and climb up a 10-12 foot brick wall.
Bad News: I jacked my knee up whist attempting a vault over a waist high brick wall. Didn't lift my left leg high enough and it smacked right into it whilst my momentum kept me moving forward. It hurts. Hopefully the swelling will decrease, as I really do not want to have to go see a doctor for this.

APK Workout again

Todays APK WOD is as follows:
APK Warmup

10 rounds for time de:

10 push ups
20 double unders
10 sit ups
20 lunge w/twist (10 on each side)
10 back extensions

this one absolutely crushed me. I figured I would be able to get through it...nope. Not even close. From start to finish the workout ravaged me over and over and over and over and over, etc...

I only made it 5 rounds and it took me about 23 min (I have the actually time written down, but it's not with me; when I get it I'll post it.) The only thing that gives me hope is that when I performed Cindy for the first time I only achieved 6 rounds and the second time I had 10. So I hope the next time I try this one I'll be able to complete it.

It basically dominated my legs. They are shot. Primarily my quads...I'd say my vastus medialus and lateralus. Speaking of which...damn good album Lateralus...listen to it if you haven't.

The End.

Made up workout

So I made up a work out and tried it on a client, then myself. Much of it was inspired through crossfit and american parkour, but I think it's a pretty fun/dece workout...could be a bit too much on the shoulders, but not sure...anyway...here it is:


Burpee Broadjump 50m
Lateral push ups 25 m
x2 sets
rest (I did 3 min tops, usually around 2:30 though)

Bicep curl to shoulder press x15 reps
Dips x15 reps
x2 sets

Dive Bomber Push ups x15
Sprint/Agility work carrying 20 lb weight (Starting on the side of the basket ball court facing long ways, run straight, about as far as the free throw line, then side shuffle to halfway, back pedal to the end, side shuffle to the other side, sprint as far as the free throw line, shuffle back to middle, back pedal, shuffle, done)
x2 sets

My shoulders hurt today. Lateral push ups are insane.

A couple updates.

Last week I participated in the Parkour workout, which is what crossfit is today...either Cindy or Mary. Last time I did Cindy by myself. This time my friend Brian and I tagged her. (no innhuendo implied at all). Rounds last time were 6.

Cindy (as many rounds in 20 minutes):

5 pullups
10 push ups
15 squats

Both Brian and I made it to 10 rounds. Needless to say I was relatively happy, though very burnt out towards the end.

Today I actually did the workout from a couple days ago (or attempted it):

5 rounds for time
75 lb thrusters x 21
double unders x21

I had to change from 75 to 65 and I still only made 4 rounds. Interestingly enough though I figured the thrusters would be the hard part while the double unders would be easier...I was way off. I don't really want to post my time either cause it sucks, but 23 minutes....F. Next time I'll get it.

I need to work on precision jumps and climb some F'ing walls.

Learning Parkour

I've been learning some basics and a touch more of some basics with parkour the past few days. I started feeling comfortable with my landings and rolls from short distances so I decided to attempt about a 10' land and roll. Went really well actually. Landed correctly and had a good roll; probably about the 3rd or 4th time doing that I had a strange roll, which I think I used my back a bit more than roll from my shoulder to the opposite corner of my lower back, so that felt kinda funky, but nothing that would seriously hurt it.

Today I worked on landings, rolls and precision jumps. The latter of those is a lot harder than looks, even on flat ground. Landing on the balls of your feet and keeping balance is pretty sick. I'll just have to keep up with the practicing though. It's been fun and I hope to continue it soon.

I'm looking to try a run and jump, but I don't want to try that off 10' yet. I'm hoping I can get something smaller to try that with first.