Re-Tuned

Tuning it back in after my BWCA trip.

For Today:

Warm-up

Deadlift/Shoulder Press 5 by 5's

Deadlift
185 x 5
205 x 5
215 x 5
225 x 5
225 x 5

Shoulder Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 3

Did some training with DB cleans.

2/14/09

Today:

Seven rounds for time of:

Sumo deadlift high-pull (45#)

10 Ring Dips

Time: I forgot. Orgiinally called for 95# sumos, no thanks. Also, went to Apple Valley Anytime and met Solberg, we used his newly purchased rings. Good times; that body strength exercise is brutal. I plan on making a pair for myself sometime soon.

Wed 2/11/09 CFSB1

For Today:

Warmup: Light cardio, low weights deadlifts & thrusters

Workout:

3 x 3 sets deadlift @ 265#

Mini-Fran
12-9-6 of 65# Thrusters/Jumping pull-ups
5:31 (Whew, out fo shape again!)

I've been laying low for awhile. PLaying some tackle football the last couple of weekends; by the time I recover enough to workout again, it's Thrusday or Friday, and my workout week is shot.

Monday 2/2/09

Apologies to myself, since I'm letting myself fail on this journal. I have been workout for the past couple of weeks, just been too lazy to post.

Today:

CF 'Kelly'

Five rounds for time of:

Run 400 M
30 Box jumps (I use a bench, no boxes in this place)
30 20 pound wall ball tosses (I sub thrusters, did 20# for the first round, somebody jacked my 10# db's, so I went to 14# instead.)

Time: An unimpressive 30:49
Could've gone harder, but I've been laying easy since my weird stomach muscle injury (hernia?) that happend a while back. Feels better, but not 100%. Trying to keep my workouts scaled considerably for a while, I need a good 4 months of constant bust with no injuries.

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.

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.

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.