August 17th
Strength 3x5 presses 75 x 75 x 75
WOD 5 - 10 - 15 - 15 - 5
Back squat 119#
burpee box jumps
Time 26 something
Felt good on the presses. My strength for those has really gone up. Back squats on the other hand are my weak spot. I hate them and for a different reason then other movements like HSPU or ring dips. I can't do those movements. I can squat, I just can't do a lot of weight and that frustrates me. So this WOD actually called for bodyweight +10 pounds. That would be 160. There was no way for me to do that weight for that many reps. So I tried 129 for the first 5 reps and there was crushing. So dropped to 119 and still had to struggle to get two reps every time. Burpee box jumps no problem.
Aug 18th
10 rounds
15 SDHP 55#
7 HSPU
5 bear crawls (one equals the length of the gym)
Time: 36:56
NICE! This was a good grind through it sort of workout. The SDHP easy. Did two rounds of HSPU neg then went to the box. The bear crawls. My god! Killer. It just felt like I got back to the bear crawls so quickly. They are a shoulder and hip flexor killer! I think Mel hates me!
Thursday, August 20, 2009
Monday, August 17, 2009
I'm on it!
If I did this every day I would have to write a lot less! I'm going to try that!
Aug 13th
Strength - Jerk 5 x 3 119-119-119-124-124
WOD Randy (75 power snatches) @ 55# 9:30
Tabata row - total of 880m
I really liked this overall workout. The jerks felt good and heavy and a good strength/warmup for Randy. Randy got the heartrate up and I love to snatch so this was good. But 55# is a ligth snatch for me but 75 is a lot to get through so pace through it. Then the tabata row at the end. A heartrate crusher! Man that was a good one
Went camping over the weekend. Here is a photo of me and my camping buddy!
Aug 16
Strength - 3x5 deadlift 197-197-197
WOD 15-10-5-10-15
dumbell thrusters 30# (each arm)
pull-ups
200m sprint
Time 17:46
This was a nasty one. Dumbell thruster are the devil reincarnated!
Aug 13th
Strength - Jerk 5 x 3 119-119-119-124-124
WOD Randy (75 power snatches) @ 55# 9:30
Tabata row - total of 880m
I really liked this overall workout. The jerks felt good and heavy and a good strength/warmup for Randy. Randy got the heartrate up and I love to snatch so this was good. But 55# is a ligth snatch for me but 75 is a lot to get through so pace through it. Then the tabata row at the end. A heartrate crusher! Man that was a good one
Went camping over the weekend. Here is a photo of me and my camping buddy!
Aug 16
Strength - 3x5 deadlift 197-197-197
WOD 15-10-5-10-15
dumbell thrusters 30# (each arm)
pull-ups
200m sprint
Time 17:46
This was a nasty one. Dumbell thruster are the devil reincarnated!
Thursday, July 30, 2009
Monday July 27th - So i was supposed to catch a flight to DC today at 12:10 but the flight was delayed and was going to miss my connection so that meant I was bumped to catch the red eye at 10:50pm. YUCK. But it did mean that I was going to be able to get a workout in.
WOD
40 squats
30 push presses 65#
40 squats
30 ring pushups
40 squats
30 push jerks 65#
40 squats
30 ball slams 20#
40 squats
30 one arm dumbell snatch 25#
time was something 18:30 something
This sucked and my quads were sore the instant I stopped. Nuf said!
Tuesday July 28th
Working out at a non Crossfit gym sucks! I was able to row a bit, did some shoulder presses, knees to elbow and some burpees. Felt good to do something but not what i want to do.
Wednesday and Thursday - working too hard and don't have the time to workout!
WOD
40 squats
30 push presses 65#
40 squats
30 ring pushups
40 squats
30 push jerks 65#
40 squats
30 ball slams 20#
40 squats
30 one arm dumbell snatch 25#
time was something 18:30 something
This sucked and my quads were sore the instant I stopped. Nuf said!
Tuesday July 28th
Working out at a non Crossfit gym sucks! I was able to row a bit, did some shoulder presses, knees to elbow and some burpees. Felt good to do something but not what i want to do.
Wednesday and Thursday - working too hard and don't have the time to workout!
In rural West Virginia
So I am out in rural West Virginia working at NCTC. It is so pretty out here. Green fields of hay, hillside of trees, big rivers and really nice people. I do miss this. As much as I like the city and the weather that San Diego has to offer I think my heart belongs to places like these.
Thursday July 23rd
Strength 3 x 5 back squat 139#
WOD 7 rounds - 4 HSPU, 7 push presses 85#, 10 ball slams 20#
Time was something like 15:45. I felt good on the back squat even though I was doing it with the Hobbit and she can practically squat a VW Bug! Oh well. The workout was a good one. I like the 7 rounds because it is a mental challenge for you to get through 7 instead of 5. The weight for the PP's was heavy and I felt it. The thing with this one was that you ended up getting back to the push presses really quickly. The HSPU's were quick and the ball slams were quick so the next thing you know you are right back at the push presses. Yikes.
Friday July 24th
Strength: 3 power snatches on the minute for 10 minutes at 76#
WOD 15 minutes alternating max pullups and ring push ups with a run to the trash cans in between.
The snatches were a good warm up. I might have been able to go heavier but my form would have suffered. So I stuck with 76 and made sure that i was pulling with the arms and really getting full hip extension. As for the WOD. This was a tough one. I was able to get in 5 total rounds of 7 ring pushup on toes and 10 pullups. I might have been able to do more in the beginning rounds but that would have meant I would have done less in the later rounds and i wanted to stay steady the whole way. The run to the trash cans gave my muscles enough rest to be able to tackle the upcoming exercises. If the run wasn't included I think my pullup numbers would have been less. My triceps will be sore.
Saturday July 25
Tabata Day
squats, sit-ups, GHD back extensions, row
Made sure to get 15 each round for the squats and the sit-ups. 10 on the ghd was tough and my back and hammys were not happy. For the row I just stayed at a 1:58 pace for the 20 secs of work. That was a good "work out the kinks" sort of wod. I was really sore from the ring pushups and the heavy push presses and neg hspu but wanted to do something and this hit the spot.
Sunday rest
Thursday July 23rd
Strength 3 x 5 back squat 139#
WOD 7 rounds - 4 HSPU, 7 push presses 85#, 10 ball slams 20#
Time was something like 15:45. I felt good on the back squat even though I was doing it with the Hobbit and she can practically squat a VW Bug! Oh well. The workout was a good one. I like the 7 rounds because it is a mental challenge for you to get through 7 instead of 5. The weight for the PP's was heavy and I felt it. The thing with this one was that you ended up getting back to the push presses really quickly. The HSPU's were quick and the ball slams were quick so the next thing you know you are right back at the push presses. Yikes.
Friday July 24th
Strength: 3 power snatches on the minute for 10 minutes at 76#
WOD 15 minutes alternating max pullups and ring push ups with a run to the trash cans in between.
The snatches were a good warm up. I might have been able to go heavier but my form would have suffered. So I stuck with 76 and made sure that i was pulling with the arms and really getting full hip extension. As for the WOD. This was a tough one. I was able to get in 5 total rounds of 7 ring pushup on toes and 10 pullups. I might have been able to do more in the beginning rounds but that would have meant I would have done less in the later rounds and i wanted to stay steady the whole way. The run to the trash cans gave my muscles enough rest to be able to tackle the upcoming exercises. If the run wasn't included I think my pullup numbers would have been less. My triceps will be sore.
Saturday July 25
Tabata Day
squats, sit-ups, GHD back extensions, row
Made sure to get 15 each round for the squats and the sit-ups. 10 on the ghd was tough and my back and hammys were not happy. For the row I just stayed at a 1:58 pace for the 20 secs of work. That was a good "work out the kinks" sort of wod. I was really sore from the ring pushups and the heavy push presses and neg hspu but wanted to do something and this hit the spot.
Sunday rest
Thursday, July 23, 2009
Doing something new
July 17th - Did a workout that Steve had posted because it incorporated ring push up and I need those.
WOD
50 reps of each of the following: Double unders, ring push ups, lunges, KTE, double unders. Time was in the 13:45min range I think.
I decided to do this a little different and offered it to my class as well. For the ladies 50 ring push ups are hard and you are going to to muscle fatigue before you are able to do more. That is going to cause your heart rate to drop and your overall time to increase. So I did everything in the middle but just broke it up a little differently. So I would do 10 ring push ups then 10 KTE and then some lunges and back to ring push ups. I liked it this way better because it kept me moving and I felt like I was getting through the ring pushups faster because i was getting rest but still staying active.
Weekend - Saturday I rested, Sunday was some beach volleyball and Concert in the Park!
So I am starting full time with Ben and his programming. Kind of want to see what this kid is capable of but also be able to provide him some feedback about the programming and what I think about it. We'll see how it goes.
July 20
Warm up
3x5 press @ 70pounds
WOD AMRAP - 15 min
3 hang squat cleans 110#
6 pushups
9 KB swings 35#
Got 9 rounds
So he wanted me to go light with the KB so that my heart rate stayed up. That was fine. The squat was what killed me and slowed me down. I'm not that strong in the bottom of the squat and 110 is a heavy squat clean for me.
July 21
warm up with snatch technique work. Snatch balance and snatch pulls
WOD 5 rounds
9 OHS 75#
15 pull-ups
21 GHD sit ups
The OHS were easy and I got through those unbroken. The GHD situps were challenging but again able to get through those unbroken. The pull-ups slowed me way down. Sets of 5 the first two rounds and then threes. I'll tell you one thing my lats and abs are sore from the pullups and then the extension on the GHD machine. Like it hurts to lift my arms up over my head.
Going to try the crossfit football schedule of 2 on 1 off, 3 on 1 off schedule and see how it goes. Yesterday was a rest day and who knows what Ben might have in store for today. I can't wait!
WOD
50 reps of each of the following: Double unders, ring push ups, lunges, KTE, double unders. Time was in the 13:45min range I think.
I decided to do this a little different and offered it to my class as well. For the ladies 50 ring push ups are hard and you are going to to muscle fatigue before you are able to do more. That is going to cause your heart rate to drop and your overall time to increase. So I did everything in the middle but just broke it up a little differently. So I would do 10 ring push ups then 10 KTE and then some lunges and back to ring push ups. I liked it this way better because it kept me moving and I felt like I was getting through the ring pushups faster because i was getting rest but still staying active.
Weekend - Saturday I rested, Sunday was some beach volleyball and Concert in the Park!
So I am starting full time with Ben and his programming. Kind of want to see what this kid is capable of but also be able to provide him some feedback about the programming and what I think about it. We'll see how it goes.
July 20
Warm up
3x5 press @ 70pounds
WOD AMRAP - 15 min
3 hang squat cleans 110#
6 pushups
9 KB swings 35#
Got 9 rounds
So he wanted me to go light with the KB so that my heart rate stayed up. That was fine. The squat was what killed me and slowed me down. I'm not that strong in the bottom of the squat and 110 is a heavy squat clean for me.
July 21
warm up with snatch technique work. Snatch balance and snatch pulls
WOD 5 rounds
9 OHS 75#
15 pull-ups
21 GHD sit ups
The OHS were easy and I got through those unbroken. The GHD situps were challenging but again able to get through those unbroken. The pull-ups slowed me way down. Sets of 5 the first two rounds and then threes. I'll tell you one thing my lats and abs are sore from the pullups and then the extension on the GHD machine. Like it hurts to lift my arms up over my head.
Going to try the crossfit football schedule of 2 on 1 off, 3 on 1 off schedule and see how it goes. Yesterday was a rest day and who knows what Ben might have in store for today. I can't wait!
Friday, July 17, 2009
Still on cloud 9
So I finally got home from the games on Monday and hit the gym on Tuesday with a good one..
July 14
21-15-9
thrusters 65#
pull-ups
KB swings 35#
400m run
Time 15 something
A tough one but good. I had to do jumping because my hands are still a little torn from an older WOD and I didn't want them to rip open again. I did double up on jumping and that sucked. I still think I went faster doing jumping then if i had kipped but by doing jumping my heart rate never dropped. When I kip my heart rate drops a bit. Went straight through the thrusters on all sets as well as the KB swings.
July 15
Wanted to do a game wod so I picked
3 rounds
30 wall balls 14# ball
30 squat snatches 45#
18:18
Holy smokes batman! Leg buster! I can only imagine how miserable this was for the competitors. This was the last workout on the first day. The 5th WOD of the day after running, deadlifts, rowing and other misery they had to do this. YIKES! Fastest time at the games was low 11:00min. Truly amazing!
July 16
I had to cover Ben's classes and wasn't really into what Steve posted so Mel and I did
7 rounds
7 OHS 75#
7 Box jumps 24''
7 Wall Balls 16#
Time 13:28
Holy smokes batman! leg buster! Not sure what I was thinking when I made this WOD up. My legs were sore from yesterday but I really wanted to do some overhead squats. So why not. It was a good one. The numbers were challenging but low enough that you did not want to rest. You could get through 7 easily so that kept you moving the whole workout. Good stuff!
July 14
21-15-9
thrusters 65#
pull-ups
KB swings 35#
400m run
Time 15 something
A tough one but good. I had to do jumping because my hands are still a little torn from an older WOD and I didn't want them to rip open again. I did double up on jumping and that sucked. I still think I went faster doing jumping then if i had kipped but by doing jumping my heart rate never dropped. When I kip my heart rate drops a bit. Went straight through the thrusters on all sets as well as the KB swings.
July 15
Wanted to do a game wod so I picked
3 rounds
30 wall balls 14# ball
30 squat snatches 45#
18:18
Holy smokes batman! Leg buster! I can only imagine how miserable this was for the competitors. This was the last workout on the first day. The 5th WOD of the day after running, deadlifts, rowing and other misery they had to do this. YIKES! Fastest time at the games was low 11:00min. Truly amazing!
July 16
I had to cover Ben's classes and wasn't really into what Steve posted so Mel and I did
7 rounds
7 OHS 75#
7 Box jumps 24''
7 Wall Balls 16#
Time 13:28
Holy smokes batman! leg buster! Not sure what I was thinking when I made this WOD up. My legs were sore from yesterday but I really wanted to do some overhead squats. So why not. It was a good one. The numbers were challenging but low enough that you did not want to rest. You could get through 7 easily so that kept you moving the whole workout. Good stuff!
Is this Heaven? No it's the Crossfit games!
So I went up to Armoas early to help with the logistics of the games this year. I went up early last year but didn't help out as much. I got to the site on Wednesday and did not stop until Sunday night around 9pm! Wouldn't have changed it for the world!
I was in the thick of things at a level that I was not at last year. People asked me how long I have been working for CFHQ because they though I was working for them and not just volunteering. Organizing Judges, volunteers, running registration, yelling at people to get out of the way, working at the Crossfit store or beer garden, to cooking chicken at one of the vendors to make sure that all of our judges got fed and were happy! I did it all. I even tackled bees! Did it all with a huge smile on my face. I loved every minute of it. The great people that I worked with, the amazing strength that I got to witness in the competitors, the generosity of judges and volunteers to bust their ass all weekend to make it possible and just all of the special people who I got to meet. Just amazing.
Mel and Priscella decided they wanted to come up and watch. Well watching turned into volunteering at registration which turned into judging the affiliate competition which turned into working the beer garden. Priscella made some money from tips at the beer garden and Mel had to take a nap in the truck because she needs just a little more sleep then some to operate at a functional level. Both had a great time and I was glad that they were there with me to enjoy the games. Stella and Sarah came with the kids as well and camped the first night. Which was a WOD for the two of them in itself with 6 kids. But a fun experience for the kids and the moms at the games! The hill in Aromas babysat their kids and gave Stella's middle kid a sore butt from running up and down.
The memories, smiles and laughter, friends I made and the people who made this happen are things that I will never forget and can't wait to see them next year!
I was in the thick of things at a level that I was not at last year. People asked me how long I have been working for CFHQ because they though I was working for them and not just volunteering. Organizing Judges, volunteers, running registration, yelling at people to get out of the way, working at the Crossfit store or beer garden, to cooking chicken at one of the vendors to make sure that all of our judges got fed and were happy! I did it all. I even tackled bees! Did it all with a huge smile on my face. I loved every minute of it. The great people that I worked with, the amazing strength that I got to witness in the competitors, the generosity of judges and volunteers to bust their ass all weekend to make it possible and just all of the special people who I got to meet. Just amazing.
Mel and Priscella decided they wanted to come up and watch. Well watching turned into volunteering at registration which turned into judging the affiliate competition which turned into working the beer garden. Priscella made some money from tips at the beer garden and Mel had to take a nap in the truck because she needs just a little more sleep then some to operate at a functional level. Both had a great time and I was glad that they were there with me to enjoy the games. Stella and Sarah came with the kids as well and camped the first night. Which was a WOD for the two of them in itself with 6 kids. But a fun experience for the kids and the moms at the games! The hill in Aromas babysat their kids and gave Stella's middle kid a sore butt from running up and down.
The memories, smiles and laughter, friends I made and the people who made this happen are things that I will never forget and can't wait to see them next year!
Pre games WODs
Monday July 6th
Deadlift 1rm & Push jerk 1rm
Hadn't done either of these in awhile so was interested in what I was going to be able to do. I did well and was really happy with my numbers. For the deadlift I finished at 238 and the push jerk I got 135. Good numbers!
Tuesday July 7th
Kelly
5 rounds
run 400m
30 box jumps 24''
30 wall ball 12#
Time: a little over 29min
Boy did I take a spill! Caught the edge on the box jump and ate shit. cracked my shin wide open. Bloody and bruised. Yuck! Still looks pretty nasty over a week later. Then I did it to the other leg later in the WOD. Just not as bad. Felt strong though!
OFF TO THE GAMES!!!!!!!
Deadlift 1rm & Push jerk 1rm
Hadn't done either of these in awhile so was interested in what I was going to be able to do. I did well and was really happy with my numbers. For the deadlift I finished at 238 and the push jerk I got 135. Good numbers!
Tuesday July 7th
Kelly
5 rounds
run 400m
30 box jumps 24''
30 wall ball 12#
Time: a little over 29min
Boy did I take a spill! Caught the edge on the box jump and ate shit. cracked my shin wide open. Bloody and bruised. Yuck! Still looks pretty nasty over a week later. Then I did it to the other leg later in the WOD. Just not as bad. Felt strong though!
OFF TO THE GAMES!!!!!!!
Monday, July 6, 2009
I love Oly Lifting!
So everyone at the gym was missing the Oly lifting so Steve gave us a good one "grace's snatch"
30 clean and jerks and 30 full squat snatches. Women prescribed was 85# I knew that 85# clean and jerk would be easy but 30 full squatch snatches at 85# is tough. But I did it and felt really good. Time was somewhere around 22:00 min I think. But felt really good doing those snatches. I like snatches!
Friday I went into the gym a little early and wanted to get a short workout in to stay active but nothing too big. So pulled a card from the Hopper Deck and got Angie 50 - 40 - 30 - 20 - 10 double unders and sit-ups. A good one to stay active but not crush us for the weekend festivities! Time was around 10:30. My double unders are pretty good and you have to just grind through the sit-ups.
30 clean and jerks and 30 full squat snatches. Women prescribed was 85# I knew that 85# clean and jerk would be easy but 30 full squatch snatches at 85# is tough. But I did it and felt really good. Time was somewhere around 22:00 min I think. But felt really good doing those snatches. I like snatches!
Friday I went into the gym a little early and wanted to get a short workout in to stay active but nothing too big. So pulled a card from the Hopper Deck and got Angie 50 - 40 - 30 - 20 - 10 double unders and sit-ups. A good one to stay active but not crush us for the weekend festivities! Time was around 10:30. My double unders are pretty good and you have to just grind through the sit-ups.
Thursday, July 2, 2009
Ben diabolical mind!
So I asked Ben to give me a workout on Wednesday that had some Oly Lifting in it. This is what I got.
7 rounds - 3 hang squat snatches 71#, 6 chest to bar pull-up’s, 9 kettlebell swings 53#
It was a good one. I thought the hang squat snatches were going to be tough but they ended up being the easiest part of the workout. The chest to bar pullup’s sucked and where the part that took the most time. Sets of 3’s or 2’s. The kettlebell swing was hard as well. That is a lot of weight to move! Time 16:26. Definitly something the classes should do.
7 rounds - 3 hang squat snatches 71#, 6 chest to bar pull-up’s, 9 kettlebell swings 53#
It was a good one. I thought the hang squat snatches were going to be tough but they ended up being the easiest part of the workout. The chest to bar pullup’s sucked and where the part that took the most time. Sets of 3’s or 2’s. The kettlebell swing was hard as well. That is a lot of weight to move! Time 16:26. Definitly something the classes should do.
Wednesday, July 1, 2009
I going to start this again. I promise!
So I am going to start to post again on this because I've come to the conclusion it is a really good way to track my workouts! So starting tomorrow I'm back on it!
Friday, April 10, 2009
Oh NANCY!
4/8/09
Nancy - 5 rounds 15 Overhead squats 400m run
So this is a benchmark workout and because I have been doing this whole blog thing I was able to look back and see that we did Nancy in on the 3rd of September. I went prescribed with 66# and my time was 18:29. This time I decided to go heavy because of the upcoming games and because I am strong on overhead squats. So I used 80# and my time was 18:36. So that is almost the same amount of time for the workout but am increase of 14#. That makes me feel good. It is really nice to see the data that shows you are getting strong and faster. You may feel stronger and your body may look different but to see the numbers just reconfirms everything.
4/9/09
5 x 5 x 5 x 5 x 5 - Back squat
Here are the numbers 110 - 115 - 130 - 140 - 145
The set of 140 was harder then the set of 145. What I did do for the set of 145 was put the bar lower on my back. That helped and I was able to drive out of the bottom of the squat a lot easier then the last set when the bar was a little higher on my back. I'm still not great at squatting. I need to strengthen my legs. There is a lot I need to strengthen!
I booked my hotel for the Games and it is really starting to sink in that I'm competing. I'm glad that I signed up and registered for them back in March because I'm starting to wonder what the hell I was thinking!
Nancy - 5 rounds 15 Overhead squats 400m run
So this is a benchmark workout and because I have been doing this whole blog thing I was able to look back and see that we did Nancy in on the 3rd of September. I went prescribed with 66# and my time was 18:29. This time I decided to go heavy because of the upcoming games and because I am strong on overhead squats. So I used 80# and my time was 18:36. So that is almost the same amount of time for the workout but am increase of 14#. That makes me feel good. It is really nice to see the data that shows you are getting strong and faster. You may feel stronger and your body may look different but to see the numbers just reconfirms everything.
4/9/09
5 x 5 x 5 x 5 x 5 - Back squat
Here are the numbers 110 - 115 - 130 - 140 - 145
The set of 140 was harder then the set of 145. What I did do for the set of 145 was put the bar lower on my back. That helped and I was able to drive out of the bottom of the squat a lot easier then the last set when the bar was a little higher on my back. I'm still not great at squatting. I need to strengthen my legs. There is a lot I need to strengthen!
I booked my hotel for the Games and it is really starting to sink in that I'm competing. I'm glad that I signed up and registered for them back in March because I'm starting to wonder what the hell I was thinking!
Wednesday, April 8, 2009
It's crunch time!
4/1/09 – Suicide sprints
I have not done these since my high school days on the basketball court. They really sucked then and they still suck today. The shuttle runs were 50m – 100m – 50m. So all in all you are sprinting 400m. My times were anywhere from 1:30 – 1:47. It sucked big time while I was doing it but overall it felt good.
4/2/09
AMRAP in 15min of
5 pull-ups
7 knees to elbows
10 push jerks 95#
This was a grip workout that really killed me. I was able to do the 5 pullups in a row each time. Break up the KTE 3 – 2 – 2- and the onto the push jerks. 95# is heavy and these sucked. On a few of the rounds I missed my attempt because I wasn’t getting under the bar and trying to press it overhead. I’m not strong enough to press 95# overhead so it went onto the ground. It was really good to have Kayla as my partner because she reminded me to get drop lower and that really helped when I was so fatigued. Thanks Kayla. Little cues like that throughout the workout do help.
4/3/09
3 hang squat cleans on the minute for 15 minutes 95# (13 rounds) 115# (2 rounds)
Andy did this different then I expected but I really liked it. It made you feel the pull of the clean from the 3 different positions. Mid-shin, just above the knee and from the hang.
I liked this workout. Plus you ended up getting a rhythm down and really focusing on getting a big shrug, full hip extension and squat. Good stuff. The last two rounds with 115# really sucked. It was easy to get to my rack but driving out of the squat sucked!
4/4/09 and 4/5/09
I attended a Crossfit Kids certification and had a blast. I learned a lot. Not only about how to train kids but also how to look at things a lot different. Kids are so much fun and just a blast to work with. The cues that they used broke the movements down to such a simple level that it makes sense. I think I wrote a small book with all of the notes I took.
Plus it was good to chat with Jeff and Mikki Martin. They are just a wealth of knowledge and overall really cool people. Nichole was there and it was fun to hangout with her. She is moving back to SD and I am glad to hear that. It would be fun to workout with her.
It was a long weekend but a fun one! I will need to go to Brand X here and there to get a workout in.
4/6/09
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Thrustets
Bearcrawl
I had done a similar workout to this at the end of January but instead of bear crawl we had to do a 50m sprint. My time for that workout was 20:30. My time for this workout was 21:09. So about 40 seconds longer but the bearcrawls were a lot more time consuming then the 50m sprint. Which probably was more like a jog when I did it but still not as hard as bearcrawls. Bearcrawls just suck. On my last one I touched the wall and tried to stand up but couldn’t. So I just sat there. About a minute laster Gene joined me because he could not get up as well. Oh you gotta love it!
4/7/09
5 rounds
21 KB swings 53#
15 box jumps 24’’ box
9 L-pull ups
Andy made me go heavy and swing the big bell. The difference between a 35# KB and a 53# is huge. It really forces you to use you hips and just crack the thing up overhead. It sucked. I broke them up 11 – 10 for most of the rounds expect for the last two when I went 9 – 6 – 4. SUCKED. Box jumps were killed for the hip flexors after yesterday’s bearcrawls and thrusters. I still can’t do a prescribed l-pullup but I feel like I am getting better with the scaled version. I was able to hold myself up longer and keep my legs straighter on the descend. Time: 19:00
So today is the 8th. One week from today I will find out what the workouts are going to be for the Regionals. It’s getting really close and I am starting to get more and more nervous. I need to keep pick up the intensity a bit at the gym, keep going heavy and really push myself. YIKES!
I have not done these since my high school days on the basketball court. They really sucked then and they still suck today. The shuttle runs were 50m – 100m – 50m. So all in all you are sprinting 400m. My times were anywhere from 1:30 – 1:47. It sucked big time while I was doing it but overall it felt good.
4/2/09
AMRAP in 15min of
5 pull-ups
7 knees to elbows
10 push jerks 95#
This was a grip workout that really killed me. I was able to do the 5 pullups in a row each time. Break up the KTE 3 – 2 – 2- and the onto the push jerks. 95# is heavy and these sucked. On a few of the rounds I missed my attempt because I wasn’t getting under the bar and trying to press it overhead. I’m not strong enough to press 95# overhead so it went onto the ground. It was really good to have Kayla as my partner because she reminded me to get drop lower and that really helped when I was so fatigued. Thanks Kayla. Little cues like that throughout the workout do help.
4/3/09
3 hang squat cleans on the minute for 15 minutes 95# (13 rounds) 115# (2 rounds)
Andy did this different then I expected but I really liked it. It made you feel the pull of the clean from the 3 different positions. Mid-shin, just above the knee and from the hang.
I liked this workout. Plus you ended up getting a rhythm down and really focusing on getting a big shrug, full hip extension and squat. Good stuff. The last two rounds with 115# really sucked. It was easy to get to my rack but driving out of the squat sucked!
4/4/09 and 4/5/09
I attended a Crossfit Kids certification and had a blast. I learned a lot. Not only about how to train kids but also how to look at things a lot different. Kids are so much fun and just a blast to work with. The cues that they used broke the movements down to such a simple level that it makes sense. I think I wrote a small book with all of the notes I took.
Plus it was good to chat with Jeff and Mikki Martin. They are just a wealth of knowledge and overall really cool people. Nichole was there and it was fun to hangout with her. She is moving back to SD and I am glad to hear that. It would be fun to workout with her.
It was a long weekend but a fun one! I will need to go to Brand X here and there to get a workout in.
4/6/09
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Thrustets
Bearcrawl
I had done a similar workout to this at the end of January but instead of bear crawl we had to do a 50m sprint. My time for that workout was 20:30. My time for this workout was 21:09. So about 40 seconds longer but the bearcrawls were a lot more time consuming then the 50m sprint. Which probably was more like a jog when I did it but still not as hard as bearcrawls. Bearcrawls just suck. On my last one I touched the wall and tried to stand up but couldn’t. So I just sat there. About a minute laster Gene joined me because he could not get up as well. Oh you gotta love it!
4/7/09
5 rounds
21 KB swings 53#
15 box jumps 24’’ box
9 L-pull ups
Andy made me go heavy and swing the big bell. The difference between a 35# KB and a 53# is huge. It really forces you to use you hips and just crack the thing up overhead. It sucked. I broke them up 11 – 10 for most of the rounds expect for the last two when I went 9 – 6 – 4. SUCKED. Box jumps were killed for the hip flexors after yesterday’s bearcrawls and thrusters. I still can’t do a prescribed l-pullup but I feel like I am getting better with the scaled version. I was able to hold myself up longer and keep my legs straighter on the descend. Time: 19:00
So today is the 8th. One week from today I will find out what the workouts are going to be for the Regionals. It’s getting really close and I am starting to get more and more nervous. I need to keep pick up the intensity a bit at the gym, keep going heavy and really push myself. YIKES!
Wednesday, April 1, 2009
A nice weekend!
Had a good rest weekend. Saturday the weather was amazing. I sat on the deck and fell asleep. Sunday I had an early morning football game and then went on a hike with Mel and Mike Marriot from the gym. It was a good hike. We did pieces from the Sunset and Big Laguna Trail. We stopped at Water of the Woods for some snacks and you could clearly tell that we are pretty conscience about what we eat. I had brought salami, blueberries and some cashews. Mel brought a blood orange some almonds and some really tasty dark chocolate. A good snack to go with good friends and a good hike. I think we did something like 6.5 miles. A nice Sunday! I hope to hike more. I kind of slacked off recently. I’ll post pictures when I get them from Mel.
In terms of workouts…here you go
3/30/09
Deadlifts 3 – 3 – 3 – 3 – 3 I went 195 – 205 – 215 – 220 – 225. That was good. I felt strong. The last set was tough and I could feel my back not maintaining perfect form but I was dramatically rounding it and I’m not too sore today. So it felt good. I would have liked to give 230 a try but didn’t want to over do it. Next time. I would really like to see what my one rep max would be since the last time I did it I think it was only 210 or something considerably lower then 225.
3/31/09
10 rounds of 10 OHS 76#, 10 burpees – Time 22:04
I really did well on this workout. I like overhead squats and can just get through the burpees. I was able to get all 10 overhead squats without breaking them up for the whole 10 rounds. So that helped keep the time low and then I just had to get through the burpees. So I really liked this workout! It is interesting to think about doing a workout that is 100 OHS and 100 burpess compared to a workout that is 10 rounds of 10 and 10. It is completely different mind game when you break it up into sets of 10. Even though you are going to be doing the same amount of work. Funny how that works.
Today they are calling for shuttle sprints. A lot of sprints. Should be pretty miserable!
In terms of workouts…here you go
3/30/09
Deadlifts 3 – 3 – 3 – 3 – 3 I went 195 – 205 – 215 – 220 – 225. That was good. I felt strong. The last set was tough and I could feel my back not maintaining perfect form but I was dramatically rounding it and I’m not too sore today. So it felt good. I would have liked to give 230 a try but didn’t want to over do it. Next time. I would really like to see what my one rep max would be since the last time I did it I think it was only 210 or something considerably lower then 225.
3/31/09
10 rounds of 10 OHS 76#, 10 burpees – Time 22:04
I really did well on this workout. I like overhead squats and can just get through the burpees. I was able to get all 10 overhead squats without breaking them up for the whole 10 rounds. So that helped keep the time low and then I just had to get through the burpees. So I really liked this workout! It is interesting to think about doing a workout that is 100 OHS and 100 burpess compared to a workout that is 10 rounds of 10 and 10. It is completely different mind game when you break it up into sets of 10. Even though you are going to be doing the same amount of work. Funny how that works.
Today they are calling for shuttle sprints. A lot of sprints. Should be pretty miserable!
Saturday, March 28, 2009
Welcome back, hello FRAN
3/24/09
So what’s a better way to celebrate coming back to the gym from being away on vacation then doing Fran. Yup Fran. Just what I wanted to see. Yeah right. I was kind of hoping for a strength day. Oh well.
Here’s some background….. Prescribed Fran at the Level One Cert (november) TIME: 8:11
Crossfit Coronado 57# Fran (November 24) TIME: 6:14
So this is the first time that I have done it prescribed in Coronado. I actually did 67# and my time was 7:02. Kind of disappointed. I would have really liked to see a six as the first number but oh well. It was a minute faster from when I last did it. I still need to work on the pull-ups. I went straight through the 21 thrusters and then broke then up 8 and 7 and then went straight through the last 9. But it’s the pull-ups that slow me down.
3/25/09 – Run 10K I have not ran a 10K in a really long time. I brought max with me and that was nice. My time probably was around a little more then an hour. Hey who cares what my time was I ran a 10K. It felt as good as a 10K could feel. Got some side aches toward the end and I don’t think I ran the course right but it felt good to run that distance.
3/26/09 – 5 rounds 15 burpees, 10 KB swings. Ben had me go a little heavier with the KB swings since we were only doing 10 each round and let me tell you the difference between 35# and 53# is huge. I really had to crack the hips to get the thing going. It sucked. Time: 9:37
3/27/09 – 5 – 15 – 25 – 15 – 5 Front squat, ring dips. This workout took me to a place I have really never been before. I thought I was going to breakdown. I’m not a good squatter and Andy thought it would be good to go a little heavy. So Mel and I decided to throw down with 102# Just 7 pounds more then prescribed. How big of a difference could that make? HUGE! My back was rounding, my elbows were dropping and my whole core was firing every time I was driving myself out of the squat. Holy shit it sucked. Then to ring dips on toes. But my legs were so tired from the squats that I got little assistance from them on the dips. Which is a good thing but just added to the suckyness. Time: 15:26.
Saturday and Sunday rest days. I have flag football in the morning on Sunday and then a few of us are going to go on a hike in the mountains. Should be fun. It’s just a 5 mile loop and flat for most of the way so that will be a nice active recovery day for me.
My legs are tight today and I would bet that they are going to get more sore for the football game tomorrow. So it will be good to stay active and keep them moving.
So what’s a better way to celebrate coming back to the gym from being away on vacation then doing Fran. Yup Fran. Just what I wanted to see. Yeah right. I was kind of hoping for a strength day. Oh well.
Here’s some background….. Prescribed Fran at the Level One Cert (november) TIME: 8:11
Crossfit Coronado 57# Fran (November 24) TIME: 6:14
So this is the first time that I have done it prescribed in Coronado. I actually did 67# and my time was 7:02. Kind of disappointed. I would have really liked to see a six as the first number but oh well. It was a minute faster from when I last did it. I still need to work on the pull-ups. I went straight through the 21 thrusters and then broke then up 8 and 7 and then went straight through the last 9. But it’s the pull-ups that slow me down.
3/25/09 – Run 10K I have not ran a 10K in a really long time. I brought max with me and that was nice. My time probably was around a little more then an hour. Hey who cares what my time was I ran a 10K. It felt as good as a 10K could feel. Got some side aches toward the end and I don’t think I ran the course right but it felt good to run that distance.
3/26/09 – 5 rounds 15 burpees, 10 KB swings. Ben had me go a little heavier with the KB swings since we were only doing 10 each round and let me tell you the difference between 35# and 53# is huge. I really had to crack the hips to get the thing going. It sucked. Time: 9:37
3/27/09 – 5 – 15 – 25 – 15 – 5 Front squat, ring dips. This workout took me to a place I have really never been before. I thought I was going to breakdown. I’m not a good squatter and Andy thought it would be good to go a little heavy. So Mel and I decided to throw down with 102# Just 7 pounds more then prescribed. How big of a difference could that make? HUGE! My back was rounding, my elbows were dropping and my whole core was firing every time I was driving myself out of the squat. Holy shit it sucked. Then to ring dips on toes. But my legs were so tired from the squats that I got little assistance from them on the dips. Which is a good thing but just added to the suckyness. Time: 15:26.
Saturday and Sunday rest days. I have flag football in the morning on Sunday and then a few of us are going to go on a hike in the mountains. Should be fun. It’s just a 5 mile loop and flat for most of the way so that will be a nice active recovery day for me.
My legs are tight today and I would bet that they are going to get more sore for the football game tomorrow. So it will be good to stay active and keep them moving.
Monday, March 23, 2009
I've been mean to my body!
So the reason that I came to Corvallis was to see one of my really good friends defend her PhD. She did great and it was fun to watch her give her presentation. But also part of the reason was too see all of my other friends that were coming into town and to celebrate! Man did I celebrate! Some people came into town that I had not seen since I moved away or some even longer then that. It was Corvallis in 2006. Out of control and having a great time with great friends.
I consumed more alcohol Thursday through Saturday then I had consumed in the past two months. Thursday it was wine with Steph and Liz, Friday it was way too much Markers and diet coke and then Saturday it was beer and whiskey and Coke at Paul's who has a kegarater in his basement.
My body hates me! I went on a run Saturday because I felt like I needed to sweat out all of the booze. I bet if you were to have licked me after my run you would have been able to taste a little whiskey!
So back on the wagon from here on out. I really need to get back on the Zone hard and cut out the booze for a long time. Here is a picture from Friday night. I think it sums it up pretty well.
Out of town working out
So since I am in Corvallis I know that I need to get in a few workouts so that my training doesn't drop off. I wasn't able to hit it as hard as I would have liked but here are a few of the workouts that I did.
3/18/09 - 400m sprints I was able to get to a track near the place I was staying and got in the sprint workout from my gym. 400m sprint rest 2min, 400m rest 1:30min, 400m rest 1:00min, 400m rest 30sec, 400m. My rest times were a little bit off because i didn't have someone to keep track of time and the fact that I was breathing so heavy I could do simple math in my head. I rest the right amount the first 3 rounds because I could breathe but the last two I think my rest time was a little bit more. Times were between 1:27 first one to 1:40 last one. I think it was a huge accomplishment on my part to even get out there and sprint. Glad I did it.
3/19/09 - I actually put Steph through a workout. She did a variations of the overhead lunge, burpee workout. She did 3 rounds 10 lunges each leg, holding a can of corn overhead in each hand and 10 burpees. This is a good one and really got her heart rate up. I was impressed that she was able to power through the burpees. No matter how you skin them they sucks. She was sore afterwards in her triceps and shoulder. This is due to holding the weight overhead and also the burpees. It was good. I really enjoyed sharing Crossfit with her.
I know that if I had decided to stay in Corvallis I would be training some of my friends and other people in Crossfit. It has done so much for me not only physically but my confidence, health and overall well being that I want to share it with the people that I love so that they can experience it. I know it is not for everone but I think a few of them would have really enjoyed it and would have gotten results. So even the short workout that I did with Steph was a ton of fun and it just felt really good to be sharing this experience with someone who means a lot to me.
I did a variation of the same just with more lunges and burpees. I held two bigger tomato cans overhead.
3/20/09 - I went and played racquetball with Lance. I really enjoy playing racquetball because I can see how much more stamina and endurance I have because of the crossfit workouts that i have been doing. Plus it is also nice to take the work that I have been doing in the gym and apply to a completely different thing. I would say that I got a small workout in, broke a sweat but not really anything intense. Lance on the other hand probably lost 5 pounds of sweat and at times looked like he might die. I enjoyed it in a cynical way.
3/21/09 - I got in an easy pace 4 mile run along the Yaquina Bay at Paul's house. It was a needed run but I felt like shit due to the horrible things I had done to my body the night before. But needed to sweat out all of the booze!
3/22/09 - rest and head back up to Portland to spend the next few days with Chris. Spent some time in a hot tub. Oh my. Hot tubs are great and feel so good. I need to find a friend with a hot tub in San Diego. Potentially a guy friend. That would be even better!
3/23/09 - Went to Crossfit MLK. I had met Chris at the Level One Cert in Portland and remembered that he was working on opening this new gym in Portland and I wanted to check it out. It is huge and has a ton of equipment. That's cool. It is in an old bank building with a vault and everything. He said that i could come to the 10:00am class. The workout was:
15 power cleans, 30 ring dips
12 pc, 24 rd
9 pc, 18 rd
6 pc, 12 rd
3 pc, 6 rd
Prescribed was 105# for the ladies and I would have liked to do that weight but he put on 95#. I would have done 105# if I was in Coronado but since he didn't know me and didn't want to push too hard he went safe and put on 95#. It still was a good workout. The first 15 I powered through and I think me form was pretty bad. As I started to get tired and needed to really be explosive my form got a lot better. I really need to drive from the starting position and shrug hard. I came down a few times on mt collarbone and I know that there will be a nice bruise there tomorrow. Time was 12:48. Overall a good workout and I liked working with Chris. I will come back to his gym the next time I am in Portland.
3/18/09 - 400m sprints I was able to get to a track near the place I was staying and got in the sprint workout from my gym. 400m sprint rest 2min, 400m rest 1:30min, 400m rest 1:00min, 400m rest 30sec, 400m. My rest times were a little bit off because i didn't have someone to keep track of time and the fact that I was breathing so heavy I could do simple math in my head. I rest the right amount the first 3 rounds because I could breathe but the last two I think my rest time was a little bit more. Times were between 1:27 first one to 1:40 last one. I think it was a huge accomplishment on my part to even get out there and sprint. Glad I did it.
3/19/09 - I actually put Steph through a workout. She did a variations of the overhead lunge, burpee workout. She did 3 rounds 10 lunges each leg, holding a can of corn overhead in each hand and 10 burpees. This is a good one and really got her heart rate up. I was impressed that she was able to power through the burpees. No matter how you skin them they sucks. She was sore afterwards in her triceps and shoulder. This is due to holding the weight overhead and also the burpees. It was good. I really enjoyed sharing Crossfit with her.
I know that if I had decided to stay in Corvallis I would be training some of my friends and other people in Crossfit. It has done so much for me not only physically but my confidence, health and overall well being that I want to share it with the people that I love so that they can experience it. I know it is not for everone but I think a few of them would have really enjoyed it and would have gotten results. So even the short workout that I did with Steph was a ton of fun and it just felt really good to be sharing this experience with someone who means a lot to me.
I did a variation of the same just with more lunges and burpees. I held two bigger tomato cans overhead.
3/20/09 - I went and played racquetball with Lance. I really enjoy playing racquetball because I can see how much more stamina and endurance I have because of the crossfit workouts that i have been doing. Plus it is also nice to take the work that I have been doing in the gym and apply to a completely different thing. I would say that I got a small workout in, broke a sweat but not really anything intense. Lance on the other hand probably lost 5 pounds of sweat and at times looked like he might die. I enjoyed it in a cynical way.
3/21/09 - I got in an easy pace 4 mile run along the Yaquina Bay at Paul's house. It was a needed run but I felt like shit due to the horrible things I had done to my body the night before. But needed to sweat out all of the booze!
3/22/09 - rest and head back up to Portland to spend the next few days with Chris. Spent some time in a hot tub. Oh my. Hot tubs are great and feel so good. I need to find a friend with a hot tub in San Diego. Potentially a guy friend. That would be even better!
3/23/09 - Went to Crossfit MLK. I had met Chris at the Level One Cert in Portland and remembered that he was working on opening this new gym in Portland and I wanted to check it out. It is huge and has a ton of equipment. That's cool. It is in an old bank building with a vault and everything. He said that i could come to the 10:00am class. The workout was:
15 power cleans, 30 ring dips
12 pc, 24 rd
9 pc, 18 rd
6 pc, 12 rd
3 pc, 6 rd
Prescribed was 105# for the ladies and I would have liked to do that weight but he put on 95#. I would have done 105# if I was in Coronado but since he didn't know me and didn't want to push too hard he went safe and put on 95#. It still was a good workout. The first 15 I powered through and I think me form was pretty bad. As I started to get tired and needed to really be explosive my form got a lot better. I really need to drive from the starting position and shrug hard. I came down a few times on mt collarbone and I know that there will be a nice bruise there tomorrow. Time was 12:48. Overall a good workout and I liked working with Chris. I will come back to his gym the next time I am in Portland.
Tuesday, March 17, 2009
Some fun things I've been doing
So on non-workout notes.
I went to my first gala and had a ton of fun. It is like a wedding on steroids. Free food, free booze and dancing. The gala was to raise money for PROEBA. A binational education program that the SD Natural History Museum does. We have given them money in the past to help facilitate the program. My Spanish teacher at the Museum works with PROEBA and Libby and Janet are in my class and they are sort of big wigs at the Museum. That is kind of how I got to go. I was able to work coat check for 2 hours and then enjoy the party. It was a ton of fun. Here are a few pics.
This is a picture of the ladies from Spanish class. Libby, Karen, Gilligan, me and Janet. We are a fun group!
This is what it looked like. Quite the spread! Really cool. There was a bottle of tequila at every table for people to share. I saw somebody leaving the party with a bottle tucked in his jacket!
Here is a picture of me with a dinosaur in the background. I was a few drinks in at this point and was having a good time. Had some killer mojoitos!
Jimmy and Christy had some friends from Philly come out to SD for the week. They all know each other from playing flag football in Philly. So they organized a pick up tournament Philly vs. San Diego sort of thing. It was a lot of fun and we got our asses kick. They are a lot better then us. Quicker to the ball on defense, faster to get the long pass and overall just really good. They were all really nice and a lot of fun to hang with. I invited Mel to come out and play because we are always in need of girls and I thought she might enjoy it. She had never played before and totally kicked ass. Had 5 catches, a few with some extra yard after catch and almost a touchdown. She also had a good pull on a flag for someone who has never played before. I was impressed. Maybe next season she should play.
I took a shot to the eye that resulted in a pretty good shiner. I will try to get a picture of it before it goes away and post it! I look like I have been beaten. After football we went back to Jimmy and Christy for a BBQ. Good food and good friends.
I went to my first gala and had a ton of fun. It is like a wedding on steroids. Free food, free booze and dancing. The gala was to raise money for PROEBA. A binational education program that the SD Natural History Museum does. We have given them money in the past to help facilitate the program. My Spanish teacher at the Museum works with PROEBA and Libby and Janet are in my class and they are sort of big wigs at the Museum. That is kind of how I got to go. I was able to work coat check for 2 hours and then enjoy the party. It was a ton of fun. Here are a few pics.
This is a picture of the ladies from Spanish class. Libby, Karen, Gilligan, me and Janet. We are a fun group!This is what it looked like. Quite the spread! Really cool. There was a bottle of tequila at every table for people to share. I saw somebody leaving the party with a bottle tucked in his jacket!Here is a picture of me with a dinosaur in the background. I was a few drinks in at this point and was having a good time. Had some killer mojoitos!Jimmy and Christy had some friends from Philly come out to SD for the week. They all know each other from playing flag football in Philly. So they organized a pick up tournament Philly vs. San Diego sort of thing. It was a lot of fun and we got our asses kick. They are a lot better then us. Quicker to the ball on defense, faster to get the long pass and overall just really good. They were all really nice and a lot of fun to hang with. I invited Mel to come out and play because we are always in need of girls and I thought she might enjoy it. She had never played before and totally kicked ass. Had 5 catches, a few with some extra yard after catch and almost a touchdown. She also had a good pull on a flag for someone who has never played before. I was impressed. Maybe next season she should play.
I took a shot to the eye that resulted in a pretty good shiner. I will try to get a picture of it before it goes away and post it! I look like I have been beaten. After football we went back to Jimmy and Christy for a BBQ. Good food and good friends.
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.
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.
Saturday, February 28, 2009
Snow in Utah
It is nice to be visiting Jo in Provo. Jackson has been a bit cranky but that's understandable since his molars are coming in. We checked out BYU and she showed me where she spent a lot of time while in law school. Jackson and I played in the grass and are becoming buddies. But it is cold out here. It was 22 degrees when we were leaving this morning to go snowmobiling. That is cold! You forget that it is still winter and cold in other places when you live in San Diego!
I am really trying to stick with working out and eating well. So far so good. I had some ice cream tonight and it was good. I can't remember the last time I had ice cream.
2/27/09: Went to Crossfit Utah Valley. It was a cool gym. Tucked away in some industrial buildings but had everything that you needed to get in a good workout.
3 rounds: 25 knees to elbows, 25 wall ball (16# @ 8ft), 25 KB swings (35#) Time 13:07. There were some good athletes there at the gym and they really pushed the time fast. That was fun. The KTE sucked but the wall balls I was able to go straight through and the KB swings I broke up 15 - 10 except for the last round when I went a straight 25 to try to catch the girl next to me. She beat me with a time of 13:03. So close.
2/28/09: Went snowmobiling. Had a ton of fun and was a pretty good upper body workout pulling the sled around.
I did get a workout in at the gym in the garage and it was a good one. I did:
5 rounds: 20 (10 each leg) overhead lunges (8# dumbbell in each arm), 21 burpees Time: no clue
This was a lot harder then I though. But when I started to think about it that's over 100 burpees. I don't care what else you are doing in a workout 100 burpees is sucky enough!
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