Sorry I haven't blogged much lately. Between being in a bit of a time consuming funk at my job and just living I've been keeping kind of sidetracked with our nightly Cross Fit workout of the day or "WOD" and the accompanying CrossFit Endurance ass whoopin. What's a better distraction from fertility woes than making your body hard and painful nearly every night?
First let me introduce you to the obnoxious likes of "Murph", "Angie", "Fran" and the thing we call "Tabata Something Else." The website assigns exact exercise routines for each day, and it always varies. Some things like Murph, Angie and Fran routinely pop into the monthly sets.
"Murph" [aka the worlds longest Cross WOD to date!]
[I was so very impressed with it's namesake by the end of this little gem.]
For time: [ha ha "for time" more like "to finish!"]
1 mile Run
100 Pull-ups [or 5 sets of 20 jumping Pull-ups]
200 Push-ups [or 5 sets of 40 girlie Push-ups]
300 Squats [or 5 sets of 60 air squats]
1 mile Run [or walk and try not to fall over - Hatsu pulled off the only run. Psycho!]
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. [If you can actually run the last mile good for you! Use the body armor as a pillow for the much needed nap.]
"Angie" aka Bitch
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
[Your arms and legs will revolt for a minimum of 48 to 72 hours after that nonsense.]
[We broke it down to start off with 50 Pull-ups on an assist machine than 5 rounds of 20 of each, with a final 50 Pull-ups. Takes the cake this one.]
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
[Oh, so not fun. Even with 45 pound kettle bells instead of 95]
"Tabata Something Else" ... I'll show you something else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. [Though you may beg, whine and plead for the rest you just can't. You just have to push it one more time.]
If that isn't enough you are supposed to do a full exercise of something like this "1 Minute Hell" on top of Helen, Angie or Murph or what we call a Cross Fit Endurance:
The 1 Minute Hell no really, Hell on earth
3 + Hours after CrossFit Main Site WOD [Yea we usually do them in tandem or just do bits of one and a complete standard WOD or vice versus, because we don't have enough hours in the day to pull it off like they recommend.]
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.
[For example we rowed. We essentially did 14 slamming rows of 200 meters at 1 min each with very little rest. You really start to resent those around encouraging you do "just one more."]
If all that nonsense doesn't spin your noodle!
