12/15/08

Crossfit WOD:

5 Rounds For Time of:

-5 275# Deadlift
-10 Burpees

I tried the 275#, needed a rest after two, went down to 245# instead, still couldn't finish without breaking up sets for the last three rounds. Burpees suck. Nice workout.

Time: 15:24

12/14/08

For Today

Crossfit 'Nasty Girls' (Modified)

3 rounds for time of:
-50 squats
-20 pull-ups
-20 dips
-10 65# hang power cleans.

Time: 25:54

Result: Ouch. Despite my thinking that the cleans were more form practice than workout, well, I was wrong. Be sore tomorrow.

Hittin' it again

For Today (12/13/08):

3 rounds of:

50 box jumps
21 165# deadlift
20 pullups

I modified this one down a bit from the CF WOD it orignally came from. Still couldn't finish it; being off a week and then being on the final leg of a nappy little illness took it all out of me. I feel shame. But anyway, it was nice to just be bakc moving again, feeling good and ready to roll.

Wednesday 12/10

So I haven't been totally loafing while recuperating. Today I did some light work; I did some Monday as well, but I forgot what that was.

Today:

Jump rope/Situp Mix-up:

100 Jumps/50 Sit-ups
80 Jumps/40 Sit-ups
60 Jumps/30 Sit-ups
40 JumPs/20 Sit-ups
20 Jumps/10 Sit-ups

I also worked on my Clean form using a 24# body bar. I'm bound and determined to learn some of these Oly lifts, even if I have to look like a total sis throwing a bodybar around.

An Unfortunate Dose Of Reality

Once again I'm out injured for a week. At first I felt angry about this, since I've been making some outstanding gains in recent weeks. I soon got over it, and figured I can use the time I'm taking to recover from a overzealous Fran attempt on Wednesday to contemplate my Crossfit experience.

I love the Crossfit philosophy, and while some would blame my bum groin and shoulder on a bad program, the fault is all my own. Despite the obvious fact that prescribed WODs are developed for guys who are significantly stronger than I am (watch any of the videos on the website, then compare their solid physiques to the 172# pencil that I am), I continuously attempt to push my WODs to match the website WOD. The problem with this is obvious; if I can bench press, shoulder press, and deadlift half of what the Crossfit rockstars can do, I probably should not be attempting to Fran anywhere near 95# yet. Not that this isn't a reachable goal for me, but I'm guessing I will need to be able to shoulder press 135# comfortably, and front squat 135# ten times easily before I should even attempt a full Fran. For me, 21-15-9 thrusters would probably make more sense at 55 or 65 pounds, rather than the 80# I settled on after a futile first attempt at 95#.

To shorten a 10K story, while resting my bum body for a week, I'm going to reconsider what weights I should be attempting to do some of these workouts at. Obviously any single modality heavy day, or any bodywieght exercise can still be done as prescribed. It's only some of the mixed modality WODs with prescribed weights that are tearing the crap out of me.

Here's to a week on the couch. :(

12/3/08

For Today:

'Fran'

3 rounds for time:

1. 21 95# thrusters, 21 pull-ups
2. 15 thrusters, 21 pull-ups
3. 9 thrusters, 9 pull-ups

I modded this one to 80# thrusters, and did jumping pull-ups. Tried 95#, no way jose. I increased my time by 2 minutes over my first effort, but I added some weight to the thruster, and did a harder style of pull-up. Overall, am pleased with effort.

Time: 16:42

12/1/08

Today:

Doing a double to get back on track

Heavy Metal: Shoulder Presses

-7 sets of 1RM

105#
115# -oops, not quite
110#
110#
110#
110#
110#
110#

Rested for 20 min, followed with:
Evil Dr. Tabata:

8 rounds per exercise, 20 secs on, 10 secs off; no rest in between exercises

Pullups
Pushups
Situps
Squats

Whew. Was grinding each one for at least the last 3 rounds.