A WEEKEND OF NIGHTS!!

Well I'm working nights all weekend so that means garage WOD's Saturday and Sunday. Which is fine because I missed one earlier in the week and one Friday that I can do at home. Friday I stayed home and tended to my wife who was pretty ill but Thursday I did go in and do the WOD. The workout was a technical skills day and was the following:
A1)OHS (overhead squats) 5X5 (5sets of 5reps)
A2)Toes to bar 5X1131 (1 sec to top 1sec hold 3 sec down 1 sec at the bottom)

So we did 1 set of OHS and rested 30sec and did one set of the toes to bar, we did 5 sets of that. That was the first half of the workout. After 2 minutes of rest from the first half the second half was:
B1) 60 Push-ups for time (1:22)Started having trouble about 45
B2) 60 Hanging back extensions for time (1:37)
B3) 60 Modified GHD situps for time(3:10) fell off the ball
B4) Pull-up hang (palms facing away from body), forehead to bar for time (:52)

GHD sit-ups (pictured left)are very tough and so are the Toes to bar(T2B), great for core development. Since it was a skill development day I went light on the OHS (115#) so I could get a good feel for them.

To start November off our head coach Chad Brandt started a new 3 and 1 program. We will now be doing 2 crossfit workouts separated by a strength development day. I'm a huge fan of our Coach's programming, it has worked wonders for me. I'm pretty excited about having one dedicated strength development day since that is what I really need. That's about all I have for now, like I said I will be doing a few garage WOD's this weekend so I'll keep you posted. (No pun intended)
Until next time Sean'O out.

The "CAGED ANIMAL"

Ok so this is day 3 of my "rest period" and as the picture and title describe, I'm feeling like a caged animal right now. Or another way to describe it is a crackhead without his crackpipe. I'm "Jonesing" for a WOD especially after seeing a "HangPowerclean" lift day disapear before my eyes. Even though I worked today I really would've liked to hit this one, yesterday's looked enticing too. Yeah I know it's crazy to think I wouldn't enjoy a few days off from crossfit but I don't. I'm addicted, it makes me feel so bad but yet so good after. To see familiar faces and go to battle!! (How dramatic) Lift days are the ones I really need. Being a runner pre-crossfit made me pretty weak, got the cardio of a horse but little strength.

Last night my wife and I (That's not us in the picture) had about a 30-45 minute session of stretching and rolling, I don't have a stiff muscle left. Feel great today, maybe I'll go back for a WOD tomorrow after work that way I can get 3 in before the weekend, I'm working nights this weekend so I'm screwed for Saturday and Sunday WODS.

I wish I could describe what a positive spin crossfit has put on my life. It is a lifestyle, I've changed the way I eat, the way I think, the people at my gym are family we all want to see each other succeed and progress to our goals. I'm in the best shape of my life at age 37, I'm stronger, faster and better than I've ever been and there is still LOTS of room to improve. For my friends that read my blog and are not part of crossfit I strongly urge you to try it. It'll definetly be a part of my kids life someday, whether it be at home or at the gym they will be doing WOD's. Too many sick people in the world today with too many EXCUSES!! Read the article in the "Crossfit Journal" about the female firefighter, tell me that's not a success story, no Excuses there. Anyways that's enough for now. To WOD tomorrow or not???
Until next time SEAN'O out!!