I've been bad!

So I haven't kept up with this lately and that has meant i have forgot some of my times but nothing too serious. Here's the latest workout info!

3/1/09
I decided to do a workout that incorporated something that we don’t do a lot at the gym and with something that I could do in Jo’s garage. So I did Turkish get-ups and burpees. Kind of a spin off of Lori’s b-day workout. It was 40 TGU’s 10 burpees, 10 TGU’s 40 burpees, 10 TGU’s 10 burpees, 40 TGU. This was tough but a good one. Time was around 20 min.

3/2 – 3/3 Rest

3/4/09 – Back at CrossFit Coronado and for a good one. The workout was 5 rounds of 10 DL @ 195, 15 ring dips. 195 is really heavy and I had a hard time trying to figure out what weight to use. I wanted to do 195 but I think the workout would have taken me 30min. So I scaled back and did 175 (disappointed) and my time was about 16min I think. Not sure. This is what happens when you don’t stay up on your blog and don’t write down times. You forget and that makes it hard to keep track of things. But the main things that I want to get across via this blog are the times but also how I felt. I would have liked to go heavier. At least 188 like I had for the last heavy deadlift workout. It was frustrating not to be able to go prescribed. I haven’t felt that way in a long time when it comes to the posted weights. I still can’t do HSPU and ring dips and I am working on that but when it comes to weight I usually am prescribed and so this workout was kind of an ego check as well.

3/5/09
Quarter gone bad
15 seconds of work followed by 45 seconds of rest. 5 rounds of weighted pull-ups, burpees and thrusters. PU with 12 pounds and 95# thrusters. You score is the total number of reps completed. I got 86. My numbers broke out like this
PU 6, 6, 6, 7, 6
Burpees 6, 6, 6, 7, 7
Thrusters 4, 4, 4, 3, 4
Thrusters were hard and 95# is a lot of weight!

3/6/09 – I attended my first gala at the SD Natural History Museum. Had a ton of fun and will post pic’s on my facebook page. Should have gone to the gym in the morning but did not want to get out of bed.

3/7 – 3/8 Rest

3/9/09
Back squat 2 – 2 – 2 – 2 – 2
Last time I did my 3 rep max was 150. So I really wanted to get a bigger number then that and just see how it went from there. My numbers were 135 – 158 – 163 (f). I stopped and just screwed around the gym and helped some other people out. I got a new PR for back squat and that was good.

3/10/09
5 rounds
12 L-PU
20 box jumps 24’’ box
12 burpees
Not sure what my time was. This workout was a good one. Going from box jumps to burpees really sucked and keeps your heart rate up. Neg L-PU’s for me. But those felt a little easier then in the past so that make me happy.

3/11/09
400m walking lunge: 15:27
This is a much more fun workout when you do it at the gym with everyone then by yourself on a track. Good times!

3/12/09 – rest
I’m pretty sore from the walking lunges and the box jumps/burpees.

3/13/09
30 sec max effort, rest 2 min
1 min max effort rest 1:30 min
1:30 min max effort rest 1 min
2 min max effort rest 30 sec
1 min max effort
Deadlift @ 95#
My rounds looked like this 16, 37, 40, 44, 23 - for a total of 160 deadlifts. Awesome workout!

I can tell that I am going to just get more sore from this workout on top of what we had done earlier in the week.

3/14/09
3 rounds
10 OHS 95#
15 burpee pull-ups
25 kettlebell swings
Time: 19:46

The original workout called for DL instead of OHS but I wanted to do something other then DL since we did those earlier in the weal and I haven’t done OHS in a long time so we thought we would do those instead. I like OHS and this was a good full body workout. Shoulders are sore and core a little tight. Feels good!

3/15/09 – rest

3/16/09 – 5 rounds 6 hang squat cleans 12 pull-ups 97# I like cleans and was able to get the bar up to my shoulders pretty quick and easy. The hard part was the squat with 97 pounds. That’s heavy and I am weal when it comes to squats. So driving up from the squat was hard. Plus after the pull-ups your grip started to go to pot. It was a good grip workout. Time was 10:51. Nice to see that it was under 11min.