So continue my day behind routine… I did the CrossFit Sunnyvale WOD for 2008-06-23 today:

Muscle Snatch: 45×5, 55×5, 65×3, 75×1,1,1,1,1
Hang Power Snatch: 75×3, 80×1,1,1,1,1
Snatch Balance: 80x.75, 65×2,3, 75×1,1,1,1,1
Tabata Pushups: 4

This was the first “strength” workout I’ve done and decided to go a little on the easy side because I’m still getting use to the movements and the gym doesn’t have a rack or bumper plates. When I did the first Snatch Balance I almost fell over, hence I dropped the weight back down.

Overall I think I did pretty good for my first try at the strength workout, it took me about 30min after a 400m jog (treadmill) and some stretches. I was tempted to try the workout yesterday, but decided to keep it a rest day after the weekend of drum corps.

So continuing with the WOD from CrossFit Sunnyvale, I did the 6.17.08 WOD this morning…

3 Rounds:
500m row
21 Hang Power Snatch

I probably could have had a better workout :-( Being new and needing to scale some stuff makes it difficult to get it right. In this case, I could have gone heavier with the Hang Power Snatch. I used a 18lbs weight bar for round #1 & #2, and then 24lbs on round #3. Wasn’t sure if I would be ready to use the 45lbs Olympic bar, but I definitely could have gone heavier. The rows on the other hand did wear me down ;-)

So I’m starting this blog as a journal to keep a log of my fitness activities, mainly for myself. And since I’m starting CrossFit I figured now would be a good time to start.

I did the first WOD yesterday (2008-06-17) from CrossFit Sunnyvale, which was the 2008-06-16 WOD. Being it was only my 3rd WOD, I did some subs and scaled it…

5 rounds for time:
15 OHS @ 20lb + (I’m guessing) 4lb bar
10 Jumping Pull-ups (on USA)
10 Bent-knee dips (on USA)

Time: 14:20

I did the pull-up/dips in place of muscle-ups which I can fathom doing any time soon. The dips on the USA kicked my ass… I use to be able to do bodyweight bar dips in the gym no problem.