Woke up this morning and was very aware of the right side of my back. Doing the CrossFit Total or any heavy lifting always gives me a new, wonderful soreness. In case anyone reading this doesn’t know what CF Total means, it’s just the name of a very basic CrossFit workout. Your total is the sum of 3 major lifts: the BS(Back Squat), P(Shoulder Press), and DL(Deadlift). After warming up you have 3 separate attempts at each lift to find your maximum effort at 1 repetition. I’ve done the CF Total once before and ended at 495 lbs. Yesterday I got to 525! I’m pretty happy with that considering I’ve not been training much since I messed up my wrist in December. Glad to be edging close to the 300# DL mark. Attempted 285 on 3rd and final lift, but knew if I didn’t have a solid core going, I’d be paying for it in lower back pain for a week. Next time…

6am Grant Park Bootcamp Thurs 2/25/10

Neal and Jen in attendance. Lots of snow and slipperiness going on so we ventured to Millenium Park where they seem to work extra hard to clear the snow and salt it properly. Cannot say that about our usual routes around the ice rink and parking garage areas just off Randolph.  Here’s the workout:

Under the Bean & Thru the Snow!

First mini-wod

3-15-3 Ascending and then Descending Ladder by 3’s

Military Count(means double)

Pushups, Arm Haulers, Flutters

2nd mini-wod

Mountain Climbers, In ‘n Out Squats

Run 150 meters in the snow between each set.

3rd mini-wod(courtesy of Gio and previous days CF WOD)

10-1 pullups

5 squats

1-10 angry situps

50 meter hill run in between each round

Tune-up exercises: 3-way Knees to Elbows-Hanging from bar, pull kness straight up to elbows and then alternately from side to side as well. 1 minute.

2 max time hangs-Either with a flexed arm or straight arm, hang from bar for as long as possible. 2 rounds.

Neal and Jen did great this am and pushed each other to really go at a hard, constant pace. Neal’s pullups are getting so good I’m just hoping he decided to come into the CrossFit Box in Oak Park and learn the kipping pullup. I think he’d pick it up fast! Jen is improving every day. Her posture and depth in her squats is getting better and better every day. And like I tell my BC’ers “It’s called Bootcamp for a reason. It’s not super-happy-fun camp, unless you love burpees and the like.”

Ready for warm weather and glad to be doing what I love everyday! Bulldog Bootcamp & CrossFit is the shit!!