CrossFit - Day 7

Warm up:
0.5 miles on Elliptical
1 rounds of
* Samson Stretch (hold 20 seconds for each side)
* Squat (10 reps)
* Sit-up (10 reps)
* Push up(10 reps)

WOD:
I completed 4 rounds in 10 minutes:
*13 pounds Front squat, 5 reps
*Lat Pull down with a functional Dual Pulley System(80#) [I did this instead of pull up], 10 reps
*tuck jump (instead of Double-unders), 15 reps
Tuck Jump is much harder than I thought. I have to take break between 15 reps

CrossFit - Day 4, 5, 6

Day 4 is rest day. I did just that.

Day 5 WOD is to do as many round as I can of front squat, pull up, and double under. Unfortunately, I was too tired from work so I didn't do this.

Day 6 - I am going bike 16 miles with friends. I think that'll make up for not doing WOD.

I'll do Day 5 activities on Day 7.

CrossFit - Day 3

Today I was not very motivated to go exercise because I was tired from a demanding day at work and was still sore from yesterday. At the end, I was able to talk myself into sticking with my original plan and did the exercise.

Warm up: 3 rounds of 10-15 reps of
* Samson Stretch (once each round, hold 20 seconds for each side)
* Squat (15 reps)
* Iron Cross (20 reps, 10 each side)
* Sit-up (15 reps)
* Scorpion (20 reps, 10 each side)
* Back-extension (10 reps)
I forgot to do the push up.

WOD (puppies/buttercup level): Northwest Regional Event 4
Burpees (10 reps. I did this instead of Row because our gym don't have rower and I read 1 burpees = 1 calories. I couldn't do 30 calories yet)
13 pound Thruster (10 reps. Couldn't do 20)
(I skip the 3 beginner rope climb because I couldn't do it)
20 dumbbell swings (10#)

10 Burpees
13 pound Thruster, 10 reps
10 dumbbell swings, 10 pounds
10 dumbbell swings, 20 pounds

10 Burpees
13 pound Thruster, 10 reps
20 dumbbell swings, 20 pounds

I did quite a few substitutions today due to lack of equipments and my physical ability.

I am looking forward to tomorrow's rest day :)

CrossFit

A friend told me about CrossFit and how it wants you to have more time for life by device exercise that maximize result with minimum amount of time.

I really like the shortness of daily workout(~15 minutes, not counting warm up) and the variety that prevents me from getting bored (by following workout of the day [WOD] on this site).

My goal is to exercise 3 days, follow up 1 day of rest.

For yesterday's workout, I did:

Warm up: 3 rounds of 10-15 reps of
* Samson Stretch (once each round, hold 20 seconds for each side)
* Squat (15 reps)
* Iron Cross (20 reps, 10 each side)
* Sit-up (15 reps)
* Scorpion (20 reps, 10 each side)
* Back-extension (10 reps)
* Push up (bend knees, 10 reps)

WOD: 3 rounds, 15, 12 and 9 reps of
* Overhead Squat with an empty EZ Curl Bar (~13#)
* Lat Pull down with a functional Dual Pulley System(80#) [I did this instead of pull up]