Free Fallin, like a ROCK!

I say like a rock, and not like a bird because when you are hurling toward the earth at terminal velocity (around 120 mph+) you definitely don't feel like a bird! I also say this because with the killer crossfit training I have been doing while here in San Diego, I am building a rock for a body! As always, it is a work in progress...there is always a faster time to post, one more rep to complete, and even more weight to lift or move faster across a distance. All of this solid training leads up to more lean muscle which tends to accelerate toward the earth faster! Here are my latest WODs which are helping me achieve this rock solid, super accelerating body!

Saturday July 19th
Party In The Park!
I joined Crossfit SoCal, who do their Weekend Warriors WOD in Mission Beach Park every saturday. I wasn't sure what I was in for, but I was informed thar there would be some hotties there, so I figured why not.

WOD
800m run
then: as many rnds in 20 mins of
25 KTE
50 Squats
100m Beck's Burpees (basically, a burpee with a broad jump instead of a vertical jump)

2 Full rnds and 25 KTE, and 30 Squats...I thought Prision Burpees were bad! Beck's are much worse and very time consuming! This WOD was not overly hard, but it was a slow process to go from squats to the Beck's really hit the hip flexors! If this was a full 3 rnd or 5 rnd WOD it would take like 40-50 mins and would really be a killer. Maybe next time! lol, not!

Sunday July 20th

Rest Day

Monday July 21st

WOD "Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squat

For Time
Complete all reps of each exercise before moving to the next.
16:11...This was actually my first time doing Angie, therefore I didn't really know how to pace myself. Basically went as hard as I could and only rested when truly needed. I still the reps up into reasonable, workable sets and just tried to hit it hard! This is a great WOD if all you have is a pull up bar and not much room.

Tuesday July 22nd Back to Crossfit Coronado

WOD

15 x Burpee Box Jumps
1 x L Pull-up
13 x Burpee Box Jumps
3 x L Pull-ups
11 x Burpee Box Jumps
5 x L Pull-ups
9 x Burpee Box Jumps
7 x L Pull-ups
7 x Burpee Box Jumps
9 x L Pull-ups
5 x Burpee Box Jumps
11 x L Pull-ups
3 x Burpee Box Jumps
13 x L Pull-ups
1 x Burpee Box Jumps
15 x L Pull-ups

13:05...L Pull-ups Suck! Especially when you finish the WOD with the higher amount! The workout went very well though. I posted the 3rd fastest time at the gym behind Tusch (11:50ish) and Dutch (13:01...yeah, the same Dutch who finished 4th at the Games this year). Burpees Box Jumps are interesting. They are basically exactly how they sound. You do a burpee and then jump up onto a 24" box instead of just vertical. Make sure you get full hip extension at the top of the box. On the L Pull-ups, You should go chin above the bar and then full extension at the bottom. A reverse grip actually helps with the position better, but taxes your biceps much more. If a L Pull-up can't be done. Do a jump into the L and let yoursef down slow. If you can't get all the way to the L, do a jump and bring your knees to you chest and then let down slow! This slow negative will help you develop your back and biceps muscles enabling you to work toward the RXed L Pull-up!