“The Beast” and goals with CF

Tonight’s WoD at Växjö CF is “The Beast”

6 rounds for time

6 Handstand push-ups
6 Thrusters 60kg
6 Knees-to-elbows
6 Burpees
6 Kettlebell swings (potentially scaled from 32kg –> 24kg)
6 Pull-ups

That’s 36 of each, I can barely do one handstand push-up so I might have to scale that one, but the others I think I can do. Either way I am looking forward to it…

People have been asking me why Crossfit, what do I expect to get out of it and where do I see myself in the fall.  I don’t do much unless I have a plan/goal.  So as with everything else with my training I have goals in Crossfit as well.  My first goal is to learn the technique for all of the lifts and rope climbing. Lifting weights I can do, but lifting heavy weights can lead to injuries if not done properly. Once I have the technique and feel better about the heavier weights I will start doing the Rx level WoDs. I am hoping that as I lose weight and improve my technique that rope climbs will be possible.

Strength training as a part of my workouts is not something that I have done since 1996 when I stopped swimming in school. After school, weights was the only thing I did, I enjoyed it, but I only lifted to get bigger and stronger. I am hoping Crossfit will not only get me stronger, but also help me push my limits. There are quite a few benchmark WoDs out there. I have done a few.  Fran, Murph and Ivan the Terrible. However I finally found a WoD that I can set a goal to based on a table. CrossFit Total is three excerises where one combines the total weight of one Back Squat, one Deadlift and one shoulder press.  The rules are simple.  You get three chances for each lift. There is no time limit but you may not do anything else between those three reps.  Below is a table I found.


The row in red is my weight class now, the row in green is where I hope to be soon. With out testing all three in one workout I guess that I am at 572lbs today.  So my should term goal is to get to 671lbs by summer and then 764lbs by Christmas.  It’s not an easy goal, but one that I think I can manage if I keep working on technique.

I have even registered for the Crossfit Open which runs from Feb 26 – March 30, 2015.  Every Thursday they will post a workout and then the competitors have until Monday at 5pm PT to submit their results.  Five WoDs in all.
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

I am hoping to get help making videos of my WoD that I can then post here as well as on the competition page.

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