Olympic Lifts, Martial Arts & Gymnastics

Wow! After discovering Lillie's blog and learning about CrossFit... I decided to check out their website... it is a combination of Olympic style weight lifting, cardio, martial arts training, and gymnastics. I was immediately intrigued and very impressed with the athletic caliber of those that follow the program. So I've decided to jump in and give it a go myself.

However, I've had the cast off my arm for only 9 days and my wrist is still rather tender. I don't yet have full range of motion and I am therefore certain that many of the WODs will not be possible. I'll therefore have to work up to the regular WODs over time... either using modifications or substituting other exercises/moves. Today was my first attempt.

The WOD as prescribed:

"Warm-up"
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat w/stick
Sit-ups
Back Extension
Pull-ups
Dips

"Nasty Girls"
3 rounds for time:
50 squats
7 muscle-ups
65# hang power cleans, 10 reps

My modifications for today:

"Warm-up"
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat w/stick
Sit-ups
Back Extension
Lat/High Row, 50#
Walking Lunges

"Not so Nasty"
3 rounds for time:
50 squats
25 lat/high rows, 50#
15 deadlifts, 30#

I completed the 3 rounds in 13.20. Not bad for the first time ... however, I may have been too easy with the deadlifts?? I'm sore tonight though... particularly my back and my quads. Great workout.

I did the workout at the gym and was fortunate enough to have the opportunity to talk with Murphy - one of the personal trainers. He helped me to devise the modifications for the WOD and was actually impressed that I was even considering a 'hang power clean' - he demonstrated for me and then I attempted it with just the bar (45 lbs) but the movement was uncomfortable on my wrist - too soon.

Anyway, after my workout, we sat down and talked a while about my goals and such. We're going to meet on a more 'formal' basis next week so he can get a better idea of what I'm looking for in a training program. He asked that I first time myself as I run 12 laps "all out". This will enable him to get an idea of where my aerobic treshold is and so forth and thereby better enable him to help develop a more specific program. Cool. I asked if I should get my VO2, max heart rate, etc. tested (I can do so for about $130 at the local community college). He said to wait - to allow that to be a treat, say for a 9-12 months from now, for all my hard work. :)

Speaking of Martial Arts... my little sweetie is now taking Karate and absolutely loves it! My little prince is eager to join her, but he'll have to wait a little longer (he's too young and I doubt he'd stay put on the mat). She has only gone twice but I can already see a dramatic improvement in her willingness to help out around the house and her attitude/respect. Awesome program. I took some pictures today... hope to post a few in this weekend. :)

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Oh! I ran 10 miles on Saturday while we were visiting my inlaws [1:52.20]. Great easy, long run. Comfortable. I should've gone farther or rather, faster, but I just felt like enjoying myself. :)

Sunday - Rest

Monday I returned to the pool! Took it easy though and did just 1400m by the hours end. 600m warmup. 200m. 200m. 4x50 (15sec RI). 200m.

Tuesday I did my tempo run: 1 easy, 5 @ MT (8.15 mile pace), 1 easy. I was a little worried that I wouldn't be able to hold pace for 5 miles but ... I was wrong. :)
My splits were 7.25, 8.19, 8.12, 7.46, and 8.22. AWESOME!

I'm opting not to do speed work this week. Hope to do a few more CrossFit WODs through the weekend and some easy runs. Long run for Sat or Sun ??