ROM and a PERFECT Crossfit Video

ROM

I used to associate this with computers (CD-ROM).  Now it means range of motion.  It is important in many crossfit movements, especially anything that is squat based.  To be counted as a rep, the squat must go below parallel.  So your butt must go below your knee. See image below.

 This is a constant struggle for me.  As I've stated in prior posts, I have no flexibility.  But recently I've been a bit more pro-active about increasing my ROM, through stretches gathered from the mobility WOD blog and asking some other members for help.  One thing I'm noticing is that I need to spread my knees.  Whenever I remember it it helps me a lot, but I need to get more in the habit of doing it.

Gotta keep WORKING.

BEST CROSSFIT VIDEO

My favorite quote:
"We will take something that is inherently challenging and make it a game"




WODS

Friday
"Karen"
Ughhhhhhhh

150 - 20lb wall balls for time
10:05

This workout OWNS me

Saturday

as a team of 4:
10k row
10k lbs dead lift
200 ring push-ups

Time: 22: something
I did 2,500m row and 12- 225  lb deadlifts and 50 ring push-ups.

Monday

Got to gym early so did a double WOD

wod 1: (made up by yours truly)
3 rounds
5 ring dips
10 ring push-ups
15 toes through rings

time: 6:40

wod 2:
10 min amrap
5 wall climbs
10 box jumps
5 pull-ups

6+2

Cash out: 5 min row total calories : 94

A day in the life

What an amazingly hectic couple of days. To those who say they can't find time I call shananigans on you!  Let's go over my schedule each day this week.

5am:  Wake up
6am:  Begin CrossFit
7am: Done Workout, dress and head to the gym.
8am: After leaving the gym, I sit in traffic for a while before arriving at work.
8am-8pm work (except on Monday when I left at 5:30 so I could go to the gym again from 7-8)
8-9pm: drive home...but this week they are doing construction on I-78 and I sat in traffic for an extra half hour
9pm   : get home
9-11: make dinner, eat, relax with Karen, and pack my lunch for tomorrow.
11pm: go to sleep.

Repeat the next day.  Yeah, it's been that kind of week.  I'm not feeling dead or anything, just as you can see there has not been much time for a social life..but what do I need to do during the week anyways?  

So my advice for the day is MAKE TIME.  Yes you can do it too.  The only people that I think have an excuse are those with young children at home.  I don't know what that's like so I can't say you can make time..but anyone else..you have no excuse.   If you go before work I think you'll feel great the entire work day and be more productive.   5 hour energy has nothing on crossfit!

Eff this stuff!  

Tips for "making" time

• Go in the morning
• Instead of going straight home..go to the gym.  It will make you feel like you made time
• Don't lay down when you're home, if you relax it is harder to get going again
• Get a list of home WODs so that if you can't make it to the gym you can get a great workout in at home.

WOD


Strength: Find 2 rm hanging snatch
WOD    :  Karen  150 wall balls for time

Strength:  I got 105 lbs and just missed 110 pounds.  This move was a lot harder than I thought it would be.  Molly asked if I'll ever be happy with a weight I get up...and my answer is no.  But I'm starting to feel bad when people are like "good job" I never just say "thanks"  I say "yeah  but I want to do  better"  I gotta get a lil more positive 

WOD:  I was actually happy with my time here.  I set a goal in my head of 10 minutes.  I started with 25 straight then slowly went from 10 in a row to finishing with 5 in a row.  I did the workout prescribed (20 lb medicine ball) which made me really happy.  Final time:  9:50


Diet


I am killing my diet.  Having protein after workout.  Eggs for breakfast.  Fruit before noon then only veggies and protein after lunch.  I have had some cashews each day.  Doing well.  30 days until Vegas!

Tomorrow is a 2 a day.  I think I'm gonna do some sprints or some rowing tomorrow night.