Fitness - WOD(s) 8/3

I got home really late from a wedding last night so I had no time to prepare or get ready for the day. Thus, I had to skip CrossFit this morning. So, I decided to hit the gym (24 Hour Fitness) on my lunch break and get in a WOD of my own, by myself.

I really wanted to work hard today just get a good start to the week, and also to feel like I had worked off at least some of the cheating I did on my diet this weekend (and believe me, there was a lot. Birthday's and weddings = lots of eating and lots of drinking).

These are both WOD's that I had seen on my friend Loren's blog that he had done at Kirkland CrossFit. They were both short and intense and I was only going to do one, but I felt so good after "Golden 21" that after a few minutes of rest, I went for the second one.

WOD #1: Golden 21
box jumps - 24"
clean & jerk - 115#
3/18
6/15
9/12
12/9
15/6
18/3

Time: 10:02
Rested about 7 minutes before starting WOD #2

WOD #2:
2 minutes, max rep box jumps - 68
2 minutes rest
2 minutes, max rep push ups - 62
2 minutes rest
2 minutes, max rep burpees - 25
2 minutes rest
2 minutes, max rep air squats - 88
2 minutes rest
2 minutes, max row - 602m

Calories burned (including WOD 1 & 2): 638

I modified both of these WOD's slightly. For WOD #1 the original called for push presses, not clean & jerks. But I love cleans so much I added that in. For the second WOD, the last exercise is supposed to be double under's, but I didn't have a jump rope so I just substituted the DU's for rowing. Also, on the second WOD, the original calls for 3 minutes of rest between movements, but I was short on time so I had to make it 2 minutes.

I felt good during both WOD's. My muscles felt recovered but my body felt slow and groggy from a weekend of poor nutrition. My "golden 21" time can certainly improve. It was weird doing these WOD's by myself at a regular old gym. I'm sure that if I was at CrossFit in the heat of the moment, I would not have rested as much as I did. I'm confidant that had I done this WOD in the atmosphere of my CrissFit gym, my time could easily come down more than a minute into the sub-9 region.