11/28/08

Today:

After two days off from workouts (I did go pheasant hunting all day wednesday, which was a whole lot of tromping through cattails), it's good to be back at it.

Crossfit WOD from Wednesday:

Joshua

5 rounds for time of:
-Run 400m
-30 GHB situps (I don't have a GHB rack, so I do typical situps on the situp bench thingy)
-15 250# deadlifts (I subbed in 205# deadlifts - I'm getting stronger, but 250# lifts would've taken all day. Maybe in another month).

Time: 41:38
Not too shabby, rounds 2-4 were brutal, then I got moving again for the last round.
Tomorrow: A big old game of football. Should be fun.

11.25.08

For Today:

Crossfit WOD:
5 sets for max reps:
Bodywieght Bench Press
Pullups

I deviated from the WOD a little, out of bench strength curiousity.

135# bench x 10
10 Pull-ups

155# bench x 4
10 pull-ups

175# bench x 2 - Finally can lift my bodyweight, yet another personal barrier broken down this week.
10 pull-ups

155# bench x 3
10 Pull-ups

155# bench x 3
10 pullups

I keep blowing through my strength records, yet I haven't gained a pound since I recomitted to the crossfit methodology. The shit works awesome, I love you Greg Glassman.

11/24/08

For Today:

Single Modality x 7 (aka Heavy Metal)
No WOD today, so going my own.

Deadlifts:
Warm-up lifts to 275#

275#
285#
Going so well, let's push it:
295# (almost there!)
300# - Hellz Yeah, new PR, and met one of my primary goals. Felt like god, time for new goal!
285# (Tried another 3 hundo and failed)
285#
285#

Another breakthrough this week, CF is paying dividends, plus I can almost see my abs.
Time to push for 350# (2x bodyweight)

11/23/08

For Today:

Crossfit WOD: No Name - I will file it under the general category of Met-Con Hell.

21 Knees to Elbows
21 55# DB Swings
21 Pushups
15-foot rope climb, 3 ascents
21 20" box jumps
150 ft walking lunge
21 back extensions

For Time.

Time: 43:38
This was hell. I subbed 40# DB's for the 55#, not really up to that yet. I also subbed 12 towel pull-ups for the rope climb. Also subbed 55# good mornings for the back extensions (no back extension thingy at local gym). Barely completed this workout, wanted to quit after round one. Body was just not in it today, not sure why. Was dizzy and light headed from time to time, had to rest between nearly every exercise. Had some sort of bad gastrointestinal pressure that I couldn't relieve. Otherwise a good workout. And I still finished, woo-hoo!

Saturday 11/22/08

For Today:

Seven set, Single Modality (aka 'Heavy Metal')

Warmup:
5 min jog
50 squats
30 pushups
Light stretching

Workout:
Thrusters
Warm up sets (bar,65# 95#,105#)
Follow with 7 one-rep max sets:
115#
125#
125#
135#
135#
135#
135#

This was a milestone day for me: First time I've ever held two plates overhead (135#).
Sweet, sweet progress.

11/19/08

Today:

Warmups:
-2 x 20 Air Sqauts (Really trying to nail that squat form still. Noticeably improved)
-Bar shoulder stretches

Deadlifts:
warmup to 250#

3 sets x 3 reps, 250# deadlift

Follow with:
Crossfit WOD 'Nicole'

As many rounds as possible in twenty minutes of:
-Run 400m
-Max Rep Pull-ups

Score: 7
I think I did seven, but I might've blacked out there for a little while. I made sure I did at least 10 pull-ups; I do them jumping since I haven't nailed the kipping, but I definitely got closer today as a result of trying to hammer out 10 jumpers. Had to break pull-ups into 2, 3 sets by the end, but definitely felt them most in touch with a full-body pull-up today.

As usual, finished workout on all fours, although I didn't make 'the heaving dog' today, although this might be as close as you can get without actually going there.

11/18/08

For Today:

Modified WOD

Today's WOD is a 1 rep by 7 set heavy day. Crossfit called for Push Jerks: I've never pushed jerked before, and only started practicing split jerks about a week ago. I warmed up by practicing the push jerk, but it's a little akward yet, so I subbed in the split jerk (less powerful movement than the push jerk), and was still able to get some good weight up while working my jerk form.

7 round split jerk:

105#
115#
115#
115#
115#
125#
125#

I could get a little heavier on this for sure, but I wanted to keep form up. I will practice some more of this as part of my warmup routine.

I also spent some time working on the dread squat: the overhead squat. My goal is to hit a bodyweight overhead. Them things are no joke, it will be a long road.

11/17/08

For Today:

WOD 'Helen'

For Time:
Run 400m
21 55# DB swings
12 pullups

Never having done DB swings before, I subbed in 40# DB's for 55#.

Time: 15:23
It looked easier on paper than it does in reality. Ouch

11/14/08

For Today:

Modified WOD:

5 Rounds for time of :

-Bodyweight deadlifts x 15 reps
-Run 400m

Time: 16:40

A note on the time: Went to new Anytime that is closer to home than regular joint. Unfortunately, like most modern gyms it has 50% more cardio crap and worthless strength training machines than anyone needs, and 50% less weightlifitng equipment than people need. In place of a rubberized floor or mats, there is a stylish polished concrete, and a 'deadlift' nautilus machine for those who want to do some serious strength training. Yes, such a thing does exist. It wasn't horrible to use, but nowhere near as effective as a heavily loaded Oly bar. While I'm glad to have a gym closer to home, are you kidding me with the pussy BS that passes for a fitness center today? It's like weåring designer jeåns to fix the combine. Idiotic.

Tuesday 11/11/08

Thank you Veterans. For Today:

Fight Gone Bad (CF WOD)

This is my first run at a FGB. Fortunately I was able to do everything as prescribed, minus the wallball and sub-in some 10# DB thrusters. I also subbed in some rows on a cable pulley low row bench because we don't have a rowing machine, and I tallied reps instead of calories. Otherwise weights and times are the same. I can't keep the clock running continously because I need to stop and write down my scores from time to time, otherwise I would lose track.

Here's how it works:

Each exercise gets as many reps in one minute as possible, moving as quickly as possible between exercises.

-Wallball (DB thrusters with a 10# db in each hand)
-Sumo deadlift high-pull (75#)
- Box Jumps (I use the highest flat bench at the gym)
-Push Presses (75#)
-Rowing Machine for Calories (30# rows on a cable pulley low row machine)

Do 3 rounds, with a one minute rest in between rounds. Add up total reps at the end for score.
Score: 281

Foght Gone Bad is a CrossFit legend, and deserves the notoriety. Can't wait to top the score next time.

Monday 11/10/08

For Today:

The Evil Dr. Tabata

I wasn't interested in today's WOD, so I decided to try something that I've used to some degree with training clients, but never actually messed up on myself with. It's called the Tabata Protocol and was invented by some Japanese minister of pain. The theory is that exercising in intense intervals of 20 seconds on/10 off will give you a good mixture of both strength and cardio benefits, and burn some mad fat. Here's the recipe:

Warm up:
-Light jog
- 4 sets x 8 reps sumo high-deadlift

Tabata:
-8 20/10 intervals of 135# deadlift (Total body movement)
1 minute rest
-8 20/10 intervals of shoulder presses (Upper body movement) - started at 25#, quickly decreased, ended up at 7# db's by the last two rounds. Ideally you use the same weight throughout; I was a bit overconfident on these - and it was a brutal minute with the 7# db's.
1 minute rest
-8 20/10 intervals of 24" box jumps (Legs) - I uses the tallest flat bench we have, not sure on actual height.
1 minute rest
-8 20/10 intervals of situps (Core).

Thrown in a lot of sweat and you're there. You can also score this by tracking the lowest # of reps in a given interval for each exercise, but it's hard enough to track the time and interval # as it is. A partner would be nice for this one.

Saturday 11/8/08

For Today:

4 Rounds for Time of:

-400m Run
-50 Squats

Oh Yeah, buckets of sweat.
Time: 17:18

Was able to give maximus effortus on this one, felt good. Once again I ended on the floor. somebody has to show these folks at Anytime Fitness what effort looks like.

Friday 11/7/08

For Today:

Crossfit 'Lynne'

5 rounds of:
-Bodyweight Bench Press
-Pull-ups

Not for time.

I scaled my BP to 135#.
Was thrilled to rip off 8 the first run, could've hit ten probably, but gym was empty so no spot.
Was bummed that by 4th round, shoulder hurt so bad I had to throw in towel. Something about the bar bench just doesn't agree with me. Dumbells are fine, but the bench really jacks it up.

Anyhow, 4 rounds:

135 x 8 10 Pulls (can't get the fing kipping yet)
135 x 8 10 pulls
135 x 8 9 pulls
135 x 4 4 pulls

Tuesday 11/4/08

For Today:

No WOD, but my schedule disagrees. I borrowed some of the ideas from yesterdays 'Michael':

3 Rounds for time of:

-800m run
-10 pull-up/squat countdown
(10 pull-ups, 10 squats. Then 9 pull-ups, 9 squats. Try to minimize transitions between the two.)

Time: 38:46. And a gallon of sweat. The pushups were much easier for me than the last time I ran this countdown.

Monday 11/3/08

For Today:

Crossfit WOD 'Michael':

3 rounds for time:
Run 800m (1/2 mile)
50 Back Extensions
50 Sit-ups

Yeah Baby. I finished this one sans modifications in a clean 30:41. Not bad for the first time. That's what she said.

I wasn't even too far off the average pace of people posting comments on the fit site, although some loser did ring in with a 12:46 or something like that.

Saturday 1/1/08

Fun with Thrusters:

1 heavy rep x 7 sets of Thrusters

I'm not a master of the Thruster yet, so I capped my effort at 100#s. I worked up to the weight as a warm-up, which helped me practice the move as well.

Friday 10/31/08

Happy Halloween.

A frightening piece of work for today:

CF's 'Angie':

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

So much sweat. I finished it at 35:45. Thought I was going to the graveyard early. I look forward to shaving at least 10 minutes off of this SOB over the next month.