CrossFit Omaha

Today was my first "real" workout with the crew at CrossFit Omaha. I finished my four one-on-one intro sessions last week and I wanted to make Saturday's team workout, but I was a little under the weather, having donated blood on Friday and feeling a bit sick otherwise. So... along came Monday, and with it, a very nice WOD!

3 rounds for time:
8x deadlift (300#)
400m run

If you go back a few entries to when I did the CF Total, you'll see I did 1x DL at 325, so I thought maybe I could do this one as RX'd. But no. Ricky watched me warm up at 242# and told me to stay there. Okay, I thought. This is my first WOD here. No need to push it crazy hard. But believe me, 242 pounds was plenty!

I pounded out the first set and was the first or second one out the door and the first one back. But some dude named Kyle was right behind me and while I tried to coax a full 8-count out of my legs, he zipped past me on the second set. My legs got more and more jello-like and even the run was hard. (Runs aren't supposed to be hard for me!!!) My final time was 7:13.

Long story short... it was a very good first workout for me, and I really enjoyed the group atmosphere. Everybody was very nice.

Barefoot Running

'We found pockets of people all over the globe who are still running barefoot, and what you find is that, during propulsion and landing, they have far more range of motion in the foot and engage more of the toe. Their feet flex, spread, splay and grip the surface, meaning you have less pronation and more distribution of pressure.'

Source: The painful truth about trainers: Are expensive running shoes a waste of money?
(HT: Lifehacker)

Universality of Crossfit

"Your needs and the Olympic athlete’s differ by degree not kind.

• Increased power
• Strength
• Cardiovascular and respiratory endurance
• Flexibility
• Stamina
• Coordination
• Agility
• Balance
• Coordination

...are each important to the world’s best athletes and to our grandparents."

Source: Foundations

CrossFit Total

Today's workout was the CrossFit Total. This is the second time I've done this workout, and I improved quite a bit! Previous scores are in parenthesis.

Back squat: 225-275-305F (225)
Shoulder press: 115-135-145F (115)
Deadlift: 225-275-325 (275)

Total: 735 (615) !!!

5k run + more

This morning's CrossFit WOD was to run a 5k. My time was 21:25. Then I did 5 rounds of:

25 pushups
25 situps
25 squats

My time: 10:05

3 Rounds of Fun

Today's workout came from the SOPWOD:

Run 3 laps (1.2 miles)
21x Thrusters (85#)
15 pullups

5 min rest

15x Deadlift (225#)
Run 2 laps (.8 miles)
30 pushups

5 min rest

21x Bench press (155#)
Run 1 lap (.4 miles)
75 situps

My times were 11:09, 9:41, and 9:04. This was a very good all-around workout.

Abs and Back

Today's CrossFit WOD was five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

My time: 19:24. Not so bad. I can see how it could go much faster, but I need more work first.