CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
GHD sit-ups
GHD back extensions
Jumping pull-ups
Dips

WOD
Run 400m
20 deadlifts 85#
Run 400m
20 hang power cleans 55#
Run 400m
20 push jerks 55#
Run 400m

Joanne's final time: N/A

OWMA Quotable Quote
"I'm having one of those days."
- Freddy explaining why he needed to indulge in the red cup's magic elixir. Yeah, you know what I'm talking about!

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Run 400 meters
Jump rope 5 minutes

WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 14"
50 jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push press 30#
50 back extensions (on GHD)
50 wall ball shots (8# ball/10' shot)
50 push-ups (I passed on the burpees)
50 tuck jumps

Joanne's final time: N/A

OWMA Quotable Quote
"I'm just gonna keep my dirty comments to myself."
- Joanne resisting the temptation to butt in to Laura and Nick's conversation (bites tongue hard!)

OWMA Bonus Thought of the Day
"Freddy needs to learn how to spell D-E-F-I-N-I-T-E-L-Y"
- Joanne (with lots of love)

sore.

I'm all kinds of sore today. I just got back from New York and the last time I exercised was last week Tuesday. My first day back to working out was yesterday. In short, I missed a week of training. I meant to train in New York, but I got sick. Sad, because I hear the hotel had a cool fitness center, complete with individual TV monitors on all the running machines.

So I did a CrossFit workout, along with one of James's classes. Now I'm totally sore. I could barely make it through my yoga class today. I kept sweating through it. Oh well. It's over now.

Currently, I'm trying to figure out my relationship with CrossFIt. I like it as a workout system, but I'm finding that I'm screwing up on form in the name of making a better time. I think for the next few weeks I'm going to just run through the workouts without a timeclock. It's hard to not get swept up in the competition of it all. Lately, all the CrossFit newbies have been ultra-fit, making classes ultra-competitive. Not quite healthy for my already low self-esteem. But like the J-Ro I am, I'll just keep moving on.

But right now I'm sore. All kinds of sore today.

CrossFit One World W.O.T.D.

Warm-up
Run 400 meters
THREE sets of 10 reps:
Samson Stretch
Deadlifts
Dip, drive, pull
Hang cleans
Push press
Squats

WOD
Complete 10 rounds for time of (I used 45#):
3 deadlifts
3 hang power cleans
3 push press
3 back squats

Joanne's Final time: N/A

And then....
100 squats for time

Joanne's Final time: N/A

OWMA Quotable Quote
"Don't call me manang, old man!"
- Me giving 43 year-old Mark a tongue lashing

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps (using wooden dowel):
Samson stretch
Deadlifts
Power cleans
Push press
Shoulder rolls
Overhead squats

WOD: "Joanne"
(Yup, I designed today's WOD. I was thinking of that movie 300 which I have yet to see. I also refer to this WOD as "300 and a mile," because that's exactly what we're doing.)

Complete the following for time:
Run 400m
30 push-ups
30 squats
30 sit-ups
30 push press (M:75#/W:45#)
30 d-ball slams (M:12#/W:8#)
Run 800m
30 push-ups
30 squats
30 sit-ups
30 push press
30 d-ball slams
Run 400m

Joanne's final time - 30:19

OWMA Quotable Quote
"I'll certainly massage your ass if I need to, but I can't count for you during the WOD."
- Freddy explaining why keeping count is important

OWMA Bonus Quotes
"I hate my own WOD! I can't believe I hate my own WOD!"
- Joanne

"You're a bitch, Joanne!" (Joanne nodding in agreement)
- Stefaroni

(arms raised in the air) "Are you ready for the CrossFit challenge?!"
- Joanne imitating Freddy, imitating the Rock in Gridiron Gang

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips

WOD: "Laura" a.k.a. "Ass 'n Abs"
Complete 5 rounds for time:
50 lunge steps (25 each side)
50 abmat sit-ups

Joanne's final time - 30:27

OWMA Quotable Quote
"Now you can say you hate Laura!"
- Freddy