Lil Runny Angie (17:11)

MONDAY 080414

Lil Runny Angie

Run 400m
50 pull ups
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 squats

Did this one backwards and ended with the pull ups.  Big mistake.  Was 7 seconds slower than last month.  Going to do this one again Friday to redeem myself and start with the pull ups.  Too much rest kills a brother...

Jackie (13:03)

SATURDAY 080412

Jackie
1,000m Row
45-lb Thrusters (50 reps)
30 pull ups

Set damper to "6" and it was 'easier' for about the first minute, then
it really, really gassed me. Might try "4" next time. Thrusters were
brutal, need more strength work. Pull ups were 5-3-2-2-2...

CrazyWife's first movie...she's really going to juice up our sites now...

SUNDAY 080413

Rest Day

Also trying the first of my weekly(?) 36-hour fasts...

Sent from my iPhone

CWCF Baseline (6:11*)

Tried to take it easy today so we tried a baseline workout similar to
the one used by Petranek Fitness.

800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (used woody band)

Got 3:09 on the run and 3:02 for the rest. We'll use this one to
gauge our progress at the end of the course.

Sent from my iPhone

Deadlift 1-1-1-1-1-1-1 (300lbs)

Deadlift 1-1-1-1-1  only went with 5 efforts so I wouldn't hurt myself.  Made my mini goal of 300 pounds so I was happy.

WU
10x135 (1:00 rest)
5x185 (1:00 rest)

1x225 (1:00 rest)
1x275 (2:00 rest)
1x295 (3:00 rest)
1x300 (1:00 rest) not sure about form on this one but can't get stronger without fudging a little bit at high intensity
1x275


Felt stronger all day going up stairs and walking around, can't wait til this starts making my run times faster...


WEDNESDAY 080409

Rest Day

Put the students through a pretty good circuit at 1-towel gym.  Probably need to put handstands into the warm up somehow...sorely lacking...

Press-Push Press-Push Jerk

Press 1-1-1-1-1
(95-105-115-105-105)
Push Press 3-3-3-3-3
(95-105-115-125-125)
Push Jerk 5-5-5-5-5
(95-105-105)

Sent from my iPhone

APFT (61-77-14:04=280)

First APFT since starting to incorporate CrossFit into my routine.  2-min max push ups, 2-min max sit ups, 2-mile run.  10-min break in between each exercise.  I lost 4 push ups (but form was perfect) and gained 2 sit ups since last October.  But the biggest shocker was cutting 1:16 off my run time.  That's a huge improvement.  I'm going to incorporate as much CrossFit into each week as I can to get the rest of those numbers up.

 

OCTOBER APFT

65 push ups

75 sit ups

15:20 2-mile run

 

APRIL APFT (284)

61 push ups (88 points out of 100)

77 sit ups (101 points out of 100)

14:04 2-mile run (96 points out of 100)

 

Did not score 90 out of 100 in the push ups so I miss getting another PT Badge.  Look for nothing but 300s starting this October...

Knocked up Helen (15:57)

Helen
3 rounds for time of:
Run 400 meters
21-1.5 pood Kettlebell swings
12 pull ups

4 x 800 meter run w/ 3-min rest (13:00)

3-min push ups (6 x Tabata intervals)

4-min sit ups (8 x Tabata intervals)

4 x 800 meter run with 3-min rest between laps

 

19.5-15-10.5-7-7-6.5  Not getting 'easier' but getting a little faster (recovering faster?)

12-11-10-10-11-10-9-9  Felt yesterdays sets without feet being held today

3:07-3:17-3:20(wanted to throw up)-3:16  OUCH!!!!  Thought lap three was WAAAAY slower than two, wanted to throw up the last quarter...thought I slowed waay down to keep from chucking...interesting.  Wish I had HR monitor to see output (maybe, can be very discouraging sometimes...)

 

Great workout, gonna see this one again for sure...

 

 

THURSDAY 080403

 

Rest Day (Combatives) warm up

 

Tabata Sit ups with Cooper (feet held)

15-15-15-15-15-16-16-15 (122)

100 Perfect Push ups (11:48)

Almost put my Students and myself through 100 burpees (150 for me) for time since we had so much fun last week. Luckily my sore knee reminded me that we have an Army PT Test next week and 150 burpees might kill us... Settled on 100 Perfect Push ups which I read about only yesterday. It was a great workout.

100 Perfect Push ups
Perform 100 perfect push ups without stopping. If you rest for more than 2 seconds or go to your knees, run 400 meters. I ended up getting 25-25-20-16-15 for a grand total of 101 push ups (Air Assault!!!) in 11:48 with four sprints that were 2:00 or under (third one was pretty fast but that really hinders the push ups). My students did either 50 push ups for females or their 2-min push up max for males depending on their age (around 70). We will revisit this one again... Finished off with another round of Tabata Sit ups for Cooper and set another PR (90) 12-11-11-12-11-11-11-11


TUESDAY 080401

Rest Day

Ran the 2-mile run with Lilly for her APFT. She passed with flying colors and left herself some room for improvement. Way to go babe!!!

Tabata yer butt off (Push ups - 63)

MONDAY 080331

Tabata Sit ups 12-11-10-11-11-10-11-11 (87) new PR!!!
Tabata Push ups 20-14-10-7-6-6 (63) new PR!!!
Tabata Sprints kept the 19-min 2-mile group honest today (they did great!!!)
Tabata Squats 19-17-16-17-17-17-17-17 (137) great to crush you after some sprints...

Hi, my name is Mike and I have a Tabata problem...I'm loving the Tabatas. They are BRUTAL but they are only 4 minutes!!!! "How hard could 4 minutes really be...???" HA-HAA-HA, famous last words!!! I'm going to focus on the Tabatas with my small group to see how effective they are in getting them prepared for a diagnostic APFT in about 5 weeks...

Rest Day???

Went on an easy(?) 18-mile bike ride with the lil' boy strapped on
back...when did he get so heavy...but we did find a great little
burger joint out in the middle of nowhere...just wish I'd crammed some
more cash up my bike shorts...

Sent from my iPhone

Lil' Runny 10-9-8-7...3-2-1 (36:32)

10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
   Burpees
   Pull ups
   Box Jumps (24")
   Pushups

Run down to bottom of hill and back between every set.  Ouch so good...

Lucy (14:51)

What a smoker! Thought I was going to take it easy today and let the
crud dislodge from my chest. Decided to try to keep the 5 push ups
and 10 burpee cycles at 1-min. Keeping the 400m run at 2:00 would get
me to 15:00 and a new PR. Just made it!!! 14:51 staying close to all
my goal splits. Got a 15:46 in November in one of my first CrossFit
workouts and the push ups and burpees were all about 1:15. I guess
I'm getting stronger??!?!!!

Sent from my iPhone

Tabata Push ups (62)

20-13-10-7-6-6 (62)  Strict form, felt good, will definitely do these once or twice a week.  Loving the Tabatas more and more...

800-50-50 (22:03)

WEDNESDAY 080326

   800-50-50 (22:03) Only 7 seconds slower than last month and I feel like crap right now.  Still fighting off the "crud" that Lillian gave me and the boy.  Push ups seemed to be a little better despite the crap crawling up out of my chest.  Did 20-15-10-5 the first 50, might try to stick to 5 sets of 10 per set.  Might be enough rest between sit ups and will save time not switching back and forth so much...

TUESDAY 080325

   Rest Day

MONDAY 080324

   Rest Day

Pull up Bars Complete

SATURDAY 080322

2 separate trips to Home Depot. Mount four braces, tighten 16 lag
bolts; for time:

Fran (5:01)

Fran*
21-15-9 of:
Thrusters (45#)
Pull ups (bands)

Deadlift
3x3x3x3x3
205* had more in me

Sent from my iPhone

Affiliation Application

 God I Love You!!!  I am pretty pumped about how much you have changed in the last two weeks.  I'm very excited to start this chapter in our lives and I think it will remarkable for both of us and our family.  I love you with all of my heart.  I hope my essay was good enough.  Email said two weeks to hear back on the affiliation due to the volume of applications.  Cleaned up the website and blog to reflect more CF influence.  Can't wait to see the new, improved you...

Here's what I sent in on our application to CrossFit:

First let me start by saying that it is an immense relief to finally realize what I want to be when I grow up.  I've spent 14 years in the military trying to answer that question so I would have something to look forward to after 20 good years of service.  I spent a year in Iraq bored out of my head (mostly), REALLY trying to figure out what I wanted to be.  It was there that I finally said, $hit or get off the pot and started up a fitness website to start dabbling in personal training as a hobby.  I had just read up on everything I could find from Matt Furey and his Combat Conditioning products and I thought that was going to be my future.  His bodyweight workouts were tons better than the crappy Army PT I'd been slogging through for years.  Then I ran across some kettlebell workouts and ended up with 5 bells for my birthday and a new addiction.  Did I mention I am madly in love with my wife?  She has helped me and supported me and motivated me to work on achieving any crazy goal I've come up with and she is the motivation for "Crazy Wife CrossFit".  Not sure if that would really be the name, she also likes "CrossFit Warriors" or "Warrior CrossFit".  Last choice would be "CrossFit Nomads" since we are both still active duty Army Officers that still have 6-8 years of moving around every 2-3 years in front of us so our "Gym" would end up spreading the word in many places around the world before we are done.  The only problem with the kettlebells and the Matt Furey workouts is that they let me down when it came time to take my bi-annual PT Tests.  There wasn't enough focus on running which is my kryptonite at 6'3" and 220 pounds.  This was September of last year and I was nearing yet another let down at the October PT test after spending a few really good months training with kettlebells.  I started an Army PT website on our internal AKO email websites that only we can view and someone posted the link to the CF site and I checked it out.  Immediately I was hooked, the Pregnancy Pull ups video sealed the deal for me.  I have always hated pull ups more than anything in this world because I was always terrible at them.  I was either 6'3" and 145 pounds in junior high and too weak to do them or 75 pounds heavier and still too weak to do them.  After reading the articles and watching all the videos, I was hooked.  As an Army Instructor, I've gotten my boss to buy off on incorporating CF principles in our PT sessions for our classes of 100+ students.  This JAN-MAR class had some very positive feedback for the variety and intensity in the workouts.  In my next small group of 15 students that starts next week, we are going to try to figure out a good rotation at the gym with dumbbells and barbell work to really show them something new and different.  Once I started CrossFitting as much as I could last OCT (after another crappy PT Test) I've acquired a C2 rower, a 24" "man" box, barbell, bumpers, the 5 Kbs, sandbags, a big a$$ tire, gonna get the sledgehammer set this weekend, rings, dynamax medicine balls (20/14) AND a GHD bench.  More than enough stuff to train probably 10 people at once if I really had to.  Wouldn't that be fun to try to figure out.  So all of this has led me slowly but surely towards finding my way into the CrossFit community but it wasn't until the wife got sent away to Tampa for a month for work that we (she) started to get serious about it.  She's been CrossFitting every day with CrossFit Sparta for the last two weeks and she is finally dropping the last of her baby weight and truly feeling good about herself.  We have worked out together in the past but I could never convince her that she could conquer anything she put her mind to.  It's been her experience at CrossFit Sparta that has shown her that she can do ANYTHING.  I love it, I love talking to her on the phone again, it's like when we first started dating and we thought we could do anything (like get married and stay 3,000 miles apart for the first three years and still make it work).  She signed me up for the Level I cert in May in Houston last week, is talking about Level II and Olympic Certs too, and this week she deadlifted for the first time in her life and pulled 225# and now she wants to go to the cert with me (if there is space) and she wants to open up an affiliate and get other people addicted to CrossFit just like we are.  Wow, not sure if any of this makes any sense so let me just say that we really, really, really want to affiliate with CrossFit so our kids can grow up and grow strong in our little garage/box.  Thanks for our attention.  Mike & Lillian

Love you babe,

mdp

10-min Warrior Challenge (487)

WEDNESDAY 080319

Perform the following exercise for ten minutes straight without resting.  Only jumping jacks are authorized as a rest period.  Keep track of the total number of points (from reps) from each exercise and record your max score after 10 minutes.

Squats (1 point each)
Push ups (2 points each)
Pull ups (3 points each)
Burpees (4 points each)


Performed 10 reps of each exercise the first set for 50 points.  Performed 5 reps of each after that and added 10 squats extra to get 60 points per round up to 450.  Added another 10 extra squats and almost 3 push ups at the end.  Next time I will start with burpees and work my way down to squats.  Will probably try a pyramid of 10-9-8-7-6-5-4-3-2-1 for 550 points.  Should be fun.


Added a round of Tabata Sprints to the end of this workout.  What a smoker!!! Loved it.  Not too much running but it's still a killer workout.  Going to use these at least once a week from now on.  What a great protocol.  I think I will track how far I get around the track and/or my HR from now on.  Should be fun.


TUESDAY 080318

Rest Day

Knee Rehab

MONDAY 080317

Worked the knee rehab with the blue band and more practice on pistols to get my quads stronger and get my knee back into "whack" cuz I guess it's outta whack now, some new-fangled medical term...damn doctors...LMAO...

Treadmill Fun

SUNDAY 080316

Ran downstairs to the treadmill in the tiny hotel gym because I know I won't want to workout after a day of running around with the 'fam.

Warmed up slow and easy for 5-min.  Spent 20 minutes actually working out, working my way up to 177 bpm on my HR monitor in the first five minutes and ratcheted down the intensity while maintaining 175 bpm for the last 15 minutes.  Seemed to be alot of work though, maybe too much volume and not enough intensity.  I'll probably stick to Tabata sprints if I'm ever stuck on a treadmill again.  More bang for the buck and more time to work on stretching or push ups or some other weakness in addition to a shot of running.

CrossFit Sparta (Round 2)

SATURDAY 080315

Evil Deck'o Cards (pinochle deck)
9-10-J(11)-Q(12)-K(13)-A(14)
Hearts - burpees
Diamonds - pull ups
Clubs - push ups
Spades - squats

45-minutes of sheer torture...loved every minute...

FRIDAY 080314

Rest Day
Soooooo...sore

Sent from my iPhone

CrossFit Sparta (Tampa)

THURSDAY 080313

Round Robin of Torture (twice)
10-9-8-7-6-5-4-3-2-1
Box jumps
Push ups
Squats
Dips
Lunges
(12:03, 11:36)

WEDNESDAY 080312

Rest Day

TUESDAY 080311

Rest Day

Sent from my iPhone

Knee Rehab

MONDAY 080310

Knee rehab
Lunge stretch
Band lateral walks
Pistol practice
2x25 Hindu Squats

SUNDAY 080309

Rest Day

SATURDAY 080308

Rest Day

Sent from my iPhone

Fran (5:58*)

Perform 3 rounds for time of:
(21-15-9)
45# Thrusters
Pull ups

THURSDAY 080306

Rest Day

Sent from my iPhone

Row-Push-Pull (14:00)

3 rounds for time of:

   500m Row

   Pushups (26-14-10)

   Pull ups* (26-14-10)

   14:00

 

 

TUESDAY 080304

 

   Rest Day

 

   Ultimate Frisbee

 

 

MONDAY 080303

 

   Rest Day

Tabata Push ups (55)

SATURDAY 080301

6 20-second rounds with 10-seconds rest between:

14-12-11-6-6-6

SATURDAY 080301

Rest Day

Sent from my iPhone

Lil Runny Angie (17:01)

FRIDAY 080229

Run 400m - 50 push ups
Run 400m - 50 pull ups
Run 400m - 50 sit ups
Run 400m - 50 squats
17:01,1:45,1:50,1:45,1:40

THURSDAY 080228

Rest Day

Ultimate Frisbee

Sent from my iPhone

1-min Pullups (12)

WEDNESDAY 0802227

Perform 1 pull up the first minute, 2 pull ups the second minute, 3
pull ups the third...

1-12,5,6,7,5,6,7,5,9 (128)

TUESDAY 080226

Rest Day

Sent from my iPhone

Push up - Sit up - Squat 10x10x10

Perform 10 repetitions of the following exercises every minute on the minute for 10 minutes:

   10 Push ups

   10 Sit ups

   10 Squats

 

Will do it for time next time, should take about 8:30 unless pushups give out early.

 

HooverBall

 

 

SUNDAY 080224

 

   Rest Day

 

 

SATURDAY 080223

 

   Rest Day

Tabata Somethin' Else

FRIDAY 080223

Tabata Somethin' Else
   Perform each exercise in sequence using the 20-sec work, 10-sec rest Tabata Intervals for a total of eight rounds of each exercise (16-min).

   Pull ups     (64) 8-8-8-8-8-8-8-8
   Push ups   (100) 15-15-13-12-10-10-12-13
   Sit ups      (81) 10-10-10-10-9-11-10-11
   Squats      (125) 15-17-15-15-15-15-15-18

THURSDAY 080222

   Rest Day

   Ultimate Frisbee vs. Woodlock's group

Row 5,000m (19:51)

500m WU
Row 5000m

SUNDAY 080217

Rest Day

SATURDAY 080216

Rest Day

FRIDAY 080215

Rest Day

Sent from my iPhone

Kb Circuits

Perform 4 rounds Tabata intervals for 12 exercises.
20# Wall ball
Sit ups
Push ups
Kb swings (16kg)
Perfect push ups
Box jumps (24")
Push ups
Sit ups
Kb Thrusters (2x12kg)
Jump rope (green monster)
Kb swings
Handstand

24-min (10/20; 15/15; 2x20/10)

TUESDAY 080212

Rest Day

Sent from my iPhone

Chad

4 rounds for time of:
Run 400m
25xThrusters (rock)
25xPush Press (water can)
25xDeadlifts (ammo can)
25xFront Squats (sand bag)
25xPush ups
10xBurpees

SUNDAY 080210

Rest Day

SATURDAY 080209

Rest Day

Sent from my iPhone

Chelsea (9+3)

Perform one round every minute for 30 minutes of:
5 pull ups*
10 push ups
15 squats

Got to round 8 and the push ups gave out. Note to self, don't mention
"muscle failure" out loud if you wanna keep going...

THURSDAY 080207

Rest Day

Sent from my iPhone

800-50-50 (21:50)

WEDNESDAY 080206

Three rounds for time of:
Run 800 meters
50 push ups
50 sit ups

800s (3:40; 4:00; 4:10)
50-50 (3:10; 3:15; 3:35)

Ultimate frisbee

TUESDAY 080205

Rest Day

MONDAY 080204

Rest day
Ultimate frisbee

SUNDAY 080203

Rest Day

SATURDAY 080202

Judo Tournament (Dallas)

Sent from my iPhone

ANGIE* (15:58)

Complete the following for time:

   100 pull ups

   100 push ups

   100 sit ups

   100 squats

 

Still using the bands although I think they are getting easier.  100 total pull ups is still a smoker any way you slice it.  Was on pace for 15 minutes for the first half then fell off from sets of 5 to sets of 3.  Great workout though.  PR by almost 3 minutes, got 18:41 last time.  Really helps when someone in front of you is smoking it.  CPT Brett ended up with like 14:30.  Could be an animal when he grows up...

 

THURSDAY 013108

 

Rest Day

 

   Played ultimate frisbee in the gym after Combatives.  Good workout.  Played 5-on-5 but kinda crowded.  Will try 3-on-3 or 4-on-4 next time.

 

WEDNESDAY 013008

 

Rest Day

 

   Cheered my guys through Operation Chad today.  That looks like a smoker.  Can't wait to try it myself.

 

TUESDAY 012908

 

Rest Day

 

   Played Hooverball at the gym on my "Off" Day.  That was a smoker.  Great workout with the 4-lb medicine ball.  Can't wait to try the 6 pounder.  Also played Ultimate Frisbee in the wind with my Small Group in the afternoon.  That game always hurts now.  I wonder if I was too young to feel the pain in the past?

5k Run (23:38)

Beat 5k from last month by 2-sec. (23:40). Splits: 7:09, 7:49, 7:39, :
51. First two laps felt great. Form broke down at two miles, fought
through it last two laps.

SUNDAY 080127

Rest Day

SATURDAY 080126

Rest Day

Sent from my iPhone

Rest Day

Combatives instruction

Hooverball introduction (good)

Sent from my iPhone

Triple Nickel (45 rounds) (UNCLASSIFIED)

Classification: UNCLASSIFIED
Caveats: NONE

THURSDAY 080124

Triple Nickel

As many rounds of the following in 20 minutes:
5 push ups
5 sit ups
5 squats

WEDNESDAY 080123

Pool Relays (6)

As many rounds of the following in 20 minutes:
50 meter kick board
50 meter bouy pulls
Classification: UNCLASSIFIED
Caveats: NONE

Lil' Runny Angie (17:54)

Complete the following for time:
Run 400 meters
50 pull ups
Run 400 m
50 push ups
Run 400 m
50 sit ups
Run 400 m
50 squats

Great workout for working exercises while waay out of breath. Good
for working on pacing yourself.

Sent from my iPhone

Tabata Rodeo

Four of us did four exercises via Tabatas...C2 row, push ups, Kb
swings, and pull ups. Ouch. Smoked after 2nd or 3rd round on each
one. Only remember push ups and pull ups.
Push ups (12-11-10-10-5-5-5-7)
Pull ups (8-7-7-8-5-5-5-6)
I have been pacing myself on my Tabatas, I think I'll start smoking
myself to see if I can get better gains...

Sent from my iPhone

4 x 500m Row

5-min EZ Row
1000m Row (4:10)
4 x 500m Row
1:51
1:52
1:51
1:51

Sent from my iPhone

Rest Day

Cindy muscles were sore; Fight Gone Bad muscles are sore now...shoulda
rowed today...

Sent from my iPhone

Fight Gone Bad

Three 5-min rounds of five exercises conducted for 1-min each with 1-min rest between rounds.  We took some time to transition since it was everyone's first time on the rower and first time with FGB.  It was a great workout!!!

Wall Ball (20#)
Sumo Deadlift High Pull (1-pood Kb)
Box Jumps (24")
Push Press (65#)
Row (calories)

31-30-25  WB
29-30-30  SDHP
20-26-24  BJ
27-27-20  PP
17-17-18  Row

371 Total


THURSDAY 080117

Rest Day

Double Double Tabata (UNCLASSIFIED)

Classification: UNCLASSIFIED
Caveats: NONE

Another workout that I "thought" wouldn't be that bad. Wrong-o
mooseface. Did I mention that I love CrossFit?!?!?!!

Double Double Tabata

Perform two exercises, alternating between the two for 8 rounds each
utilizing the Tabata interval of 20-sec of work and 10-sec of rest.

Pull ups 10-6-8-7-7-5-7-6 (56)
Sit ups 7-11-11-9-10-9-9-10 (76)

Push ups 12-12-12-12-12-12-12-14 (98)
Squats 17-18-17-17-17-17-17-18 (138)

I was all over the place with pull ups as we "fought" over the Woody
Bands so I had at least two sets of jumping pull ups (ouch). Didn't
make it back to start some of the sit ups on time either (oops).

The pushups and squats went a little easier but that was a lot of work.
I'd like to try maxing out every set to see how much workload I end up
with. I'd bet it was a lot less. Felt pretty good though to be
exhausted and very out of breath after the last set of squats. If it
wasn't so chilly out this morning, I'm sure I would have made a "sweat
angel"...
Classification: UNCLASSIFIED
Caveats: NONE

3k Row

Decided no more "Rest Days", going to at least do CFWU and/or row to
finally get into shape. Also going to keep working on push ups.

Thought I'd row easy for 30 minutes. Ouch. Settled for 3,030 meters
in 15 minutes. 5-min easy pull; 3x500m hard (2:00); 1-min easy pull.
Legs and butt felt tired and sore AND strong today.

Played around with ring dips and GHD sit ups after.

Sent from my iPhone

Cindy

MONDAY 080114
"Cindy"
5 pull ups
10 push ups
15 squats
Complete as many rounds as possible in 20 minutes.
(16) Increased PR by at least one (15). Probably lost count at
17...

Sent from my iPhone

Rest Day

Rest Day

Row 500m (2:02)

Sent from my iPhone

Rest Day

Rest Day

Row 500m - 2:04

Sent from my iPhone

800-50-50

3 rounds for time of:
Run 800 meters
50 push ups
50 sit ups

(23:08)

Sent from my iPhone

Rest Days

THURSDAY 011008
Rest Day

WEDNESDAY 010908
Rest Day (APFT)
Ultimate Frisbee (Farishon)

TUESDAY 010808
CFWU x 3
1.5 mile jog
Push up Pyramid (1-2-3-4-5)
1-5 x 5 (75)
1-3 x 6 (36)
(111 total)

Sent from my iPhone

Fran

21-15-9 reps for time of:

   95# Thrusters  (65#)

   Pull-ups  (LG woody band)

 

(8:59)

 

WOW!!!  CrossFit never ceases to amaze me.  Every time I'm feeling the least bit confident, I'll bump up a scaled weight a little bit...and...I pay for it.  This one absolutely smoked my grip/forearms.  Need to figure out how to support the bar in my front squat with elbows up and still push the weight overhead with the wrists all back.  Gotta some transition piece I'm missing.  That and all those pullups (even with the woody band) torched the forearms.  I love it!!!!!!!!!

Back for more in 2008

After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle.  Nothing like starting over from what feels like zero again.  Oh well, at least the gains are fast with CF.

SUNDAY 010608

"Tabata Something Else" (round robin)

   Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.  

(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)

Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo.  Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...

Pull-ups 10-10-10-10-8-8-8

Push-ups 10-10-10-8-11-11-9 (smoked)

Sit-ups 10-10-10-10-10-10-10

Squats 15-15-15-15-15-15-18

SATURDAY 010508

Rest Day (Thighs and butt still smoked from squats and deadlifts on 

Back for more in 2008

After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle.  Nothing like starting over from what feels like zero again.  Oh well, at least the gains are fast with CF.

SUNDAY 010608

"Tabata Something Else" (round robin)

   Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.  

(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)

Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo.  Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...

Pull-ups 10-10-10-10-8-8-8

Push-ups 10-10-10-8-11-11-9 (smoked)

Sit-ups 10-10-10-10-10-10-10

Squats 15-15-15-15-15-15-18

SATURDAY 010508

Rest Day (Thighs and butt still smoked from squats and deadlifts on WED-neck still sore???)

FRIDAY 010408

Rest Day

(Butt and Thighs sore from squats and deadlifts on WED-tweaked my neck during THUR workout???)

THURSDAY 010308

CFWU

Treadmill work

1.5% grade - WU 7 min at 10-min mile pace - 7 min at 7:30-pace - 5 min at 12-min pace cool down (2 miles total)

WEDNESDAY 010208

Sorta' CrossFit Total

Squats Press Deadlift 5-5-5-5-5-5

Squats 135

Press   65

Deadlift 155

Going to do one of these exercises every MWF after PT to increase my strength via Starting Strength.  M-Squat, W-Press, F-Deadlift increasing by 5-10 pounds every week until I get near a 5RM...

Knocked up Lucy

Back in action after a month off with various injuries. Hurt my shoulder/back during Combatives training the first week of December and nursed that for almost three weeks. Came back to work right before Xmas break and tried one day of PT with a date with Lucy. Lasted four rounds before I was so winded I thought I'd visit pukie so I cut it short. Shoulder felt better but I didn't. This was just a few days after battling some pneumonia-like symptoms for a week during Pablo's wedding in Detroit. Made for a terrible visit with not being able to breathe and sleeping in the hotel room all day and night the last night we were in Detroit. The ten inches of snow the night before the wedding was very cool though. I kinda miss that stuff. So back to the here and now. Tried out a date with Nancy yesterday as a warm up for my New Year's Resolution of getting my butt in serious shape. Looking to complete the WODs as prescribed after one full year of hard work. Things are looking good as I get my butt back into shape. The April APFT is not far away. Trying to ease into the Zone this year as well. Just have to get rid of all the crap in our cupboards.

TUESDAY 080101
"Knocked up Lucy"
5 rounds for time of:
5 push ups
10 burpees
Run 400 meters (pushing one-year old in the jog stroller...)
Workout was good, push ups were good, shoulder was good, burpees were ugly and running with the boy in the jog stroller was rough but at least he wasn't standing around crying as we "tore up" the track. All in all, a good start to the new year. Man my butt cheeks are sore...I love squats...

MONDAY 071231
"Nancy"
5 rounds for time of:
Run 400 meters
15 x OH Squat (95#)
This one was a good gauge to see where the shoulder is at. I think it will be okay. We'll see when we start throwing in Presses into the repertoire.

A week of Intro to CrossFit

THURSDAY 071129
   Tabata Pushups
   (6) 12-12-10-8-6-6-6-6 ouch, not fun one day after "Angie" on fifth day of Cf in a row...
   Run 5k
   (23:41) Held POSE running together for first two miles.  Not bad.  Would have liked to see HR monitor to see what kind of effort I was really putting out.  Can't wait to reel in MAJ Perkins.  Sorry bastard.  Mile splits were 7:48, 7:49 and 7:30.  Last 0.1 miles was probably 0.2?  5k is a loooonng way after nothing but 400s and 800s.  Great workout.  What are the chances that's the same workout I picked three weeks ago for my guys and it turns up on the CF main page the same day.  Maybe the Kool-Aid is strong in me (young Padawan...)

WEDNESDAY 071128
   "Angie"
   100 pullups - 100 pushups - 100 situps - 100 squats for time
   (18:31) Used woody bands for pullups, still smoked grip more than anything.  Five days of CF in a row is hell on this old man.

TUESDAY 071127
   "Lucy"
   5 pushups - 10 burpees - Run 400 meters
   5 rounds for time
   (crap) don't have my time on me, left it at work.  haven't been updating these posts as well as I should.  I know it was at least a minute faster than last time (13:41 - 29 OCT 07)  I think I got 12:30 this time???  (double crap)

"CINDY"

MONDAY 071126

   "Cindy"

   As many rounds as possible in 20 minutes of:

    5 pullups (woody band)

   10 pushups

   15 squats

   (15 rounds)

It will be interesting to see how well this workout goes.  I wasn't looking for Pukie today but I was giving it a pretty good effort while trying to pace myself (a little bit).  I probably need to find out what my time per round is and program in a mini-break so that the resting doesn't get out of hand.  I suspect I rested more than I should have.  It was a great workout though.  Somebody who missed it said he'd never be able to do the 100 pullups required in Angie, so I told them we did 105 today when he asked me if I could do 100.

 

Thanks CrossFit!!!  See you next time Cindy...b!tch...

Rest Day

SUNDAY 071125

   Rest Day

   CFWU x 3 (woody band pullups, jumping ring dips)

"NANCY"

SATURDAY 071124

   "Nancy"

   5 rounds for time of:

   Run 400 meters

   15 x 95-lb OH Squat (scaled to 65#)

   (17:27) ready for as Rx'd...???  (wink)

Gotta comment on this one, this was the first day back after the Thanksgiving blitz on my belly and liver and it was the first nasty day of the year in Central Texas.  It was rainy and cold and nasty and we loved every minute of it.  Except for the baby strapped into is stroller under a poncho.  He wanted to get out and run around and play in the wet grass.  :-(

Rest Day (again)

FRIDAY 071123

   Rest Day

800-50-50

WEDNESDAY 071121

   800-50-50

   3 rounds for time of:

   Run 800 meters

   50 pushups

   50 situps

   (20:31)

Rest Day

THURSDAY 071122

   Rest Day

Bringing CrossFit to the Masses...

TUESDAY 071120

   Rest Day

   Resting up for repeat of Sunday's workout.  Going to take it to the guys at work.  Should be interesting.  I wonder how much faster I'll go this time if I don't hold back as much???  Really wanted to lift something heavy today...

 

MONDAY 071119

   Rest Day

 

SUNDAY 071118

   3 rounds for time of:

   Run 800 meters

   50 pushups

   50 pushups

   (20:43)

 

SATURDAY 071117

   Rest Day

   Judo Practice

 

FRIDAY 071116

   "Fran"

   21-15-9 reps of:

   95# Thrusters (scaled to 65#)

   Pullups (using medium Woody band)

Bring on the Rest Day

Busy as heck this week because Monday was a holiday and I don't have a good excuse.  I've been keeping up with my log on the CrossFit site, just need to work more on this blog.  I probably don't have anything constructive to say about these workouts early in my CF career (devout Kool-Aid drinker since 1 OCT 07) but we'll see.

 

THURSDAY 071115

   Rest Day

Getting back on track with CF schedule after unscheduled break last Tuesday.  I'm learning that 1 rest day in a row doesn't hurt and usually helps with output in upcoming workouts.

 

WEDNESDAY 071114

   "Linda"

   10-9-8-7-6-5-4-3-2-1 reps of the triplet:

   Deadlift: 1-1/2 bodyweight (scaled to 155#)

   Bench press: body weight (scaled to 135#)

   Clean: 3/4 body weight (scaled to 65#) never done these before so I scaled it way back just to get a feel for them, more weight would be a bear.

   for time (18:43)

 

TUESDAY 071113

   Rest Day

Needed this one after yesterday's "Murph" attempt.  Beginning to see when I need to give my old bones a break...LOL.

 

MONDAY 071112

   "Murph"

   Run 1 mile

   100 pullups

   200 pushups

   300 squats

   Run 1 mile

   for time (44:31)

Did this one in observance of Veteran's Day since it is one of the hardest CF "Heroes" workouts, named after the badass Navy Seal (LT Murphy) who loved to do this workout with a 20-pound vest on.  My effort was severely scaled but it has been one of the hardest/longest CF workouts I've done so far.  It was good for showing me how to pace myself and "manage" my discomfort as I tried to work through all of this punishing workout.  I'm already looking forward to another attempt at it when my POSE running style is more natural and more efficient for me.  Just getting into POSE running very, very cautiously.

DOMS...DOM, DOM...DOMS

Delayed Onset Muscle Soreness...the newest member of my family resides
in my thighs, hamstrings and butt after the last three days of
CrossFit. That stuff is the real deal. Woke up feeling a little sick
(from staying up late with the boy and playing video games) and my
whole body was sore, sore, sore (but in a good way, like muscle tissue
rebuilding stronger than before) and I woke up from a nap after
breakfast (crashed til noon) and checked the ole' resting heart
rate...52 BPM!!! That is pretty good. I'll bet I can get it down
around 45 BPM on a good day first thing in the morning. We'll see.

SUNDAY 071111
Rest Day

SATURDAY 071110
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Don't have a Concept2 Rower (yet) so I substituted SDHP (sumo deadlift
high pulls) with the 45# bar and fell for the ole' "well this
shouldn't be too bad, it's only 45 pounds". Wrongo mooseface. Since
a 1000m row is 100 SDHPs, I completed 100-75-50 SDHPs. Since I didn't
have a jump rope that I could pull off double unders with, I used my
Green Monster from LifelineUSA (1-1/4 weighted jump rope) and did four
times a many jumps (100-200-400). What a smoker!!!!! Another pool of
sweat under that little'ol 45# bar and I had to break up all of the
SDHPs into 25-rep blocks. OUCH!!! But didn't hurt anything like the
next day...

FRIDAY 071109
"Cindy"
Complete as many rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
(15 rounds)
I'm still on the jumping pullups (and will be for quite awhile until I
start "Greasing the Groove" to improve them faster). Pushups and
MetCon became the issues in this one. I thought I would just do it
like "Mary"(?) which is one round of those exercises every minute for
30-min. I figured, "it''s ONLY 20 minutes, no problem, I'll shoot for
20. Wrongo mooseface. I was into the second round when I realized
I'd have to pace myself and just do four rounds at a time and take a
one minute break between every four. That would still be 17 or so,
right? I'm realizing lots of higher math goes on in your head during
a CF workout when you are huffing and puffing and your muscles are
begging for just a little bit more oxygen... And I was only one round
into the second set of "four" when I realized I better get 4-3-2-1 and
see where I'm at from there. Seemed reasonable at the time. I'd
still have 6 minutes left and I'd have 10 rounds under my belt. Ended
up doing 2 more, taking a break and doing three more with about 20
seconds to spare, just didnt' feel like getting into any more pullups
or pushups... What a smoker!!! And I thought this would be one of
the "easier" ones...LMAO!!!! This was a good warmup for "Murph" on
Monday (that's my penance for Veteran's Day since I am not deployed
right now, that should be fun?

THURSDAY 071108
Deadlift 3-3-3-3-3 reps
185-185-205-225-255(PR)
I didn't know if I was going to get to this one, I was doing
Kettlebells with a group of Nutrition students but that went pretty
easy and served as a good warmup for the Deadlifts before my shower.
Set a PR of 255 pounds on the final set. If you'd have told me two
weeks ago that I'd pull 255 on anything, I'd have told you you've lost
your marbles. But the proof is in the pudding, I felt so good working
my way up that I just decided to go for it, it's only three reps
anyway. And I was right. I can't wait to try those again. I think
I'll shoot for 5x3 @ 225# (equivalent to my BW).

WEDNESDAY 071107
Rest Day

3 tough is enough...

3 days on of CrossFitting is a real challenge.  By the end of two days in a row of WODs, I am pretty worked depending on how challenging they were (usually very).  By the third day, I'm definately in need of a rest.  Gotta listen to the body.  But I do have Thursday "off" when I put some nutrition students through the paces with kettlebells.  That and I "missed" todays prescribed WOD of heavy back squats (1-1-1-1-1-1-1) in favor of double double tabatas with the boss.  We'll see what the bod decides.  No shame is taking that well deserved day off.  Might be easier to stick to this experiment with Zone/Paleo and Intermittent Fasting.  Not eating from 1:30pm until 4:30am is a little bit of a challenge.  Had to have a Zone Bar when I went to bed last night cuz I didn't want to bonk at PT today.  I think the power shakes before PT are helping though.  Dropping my favorite pre/post calories, chocolate soy milk to see if there is any truth to the "it increases estrogen production" rumors.  Pray for my stomach tonight...LOL.

 

TUE 6 NOV WOD

 

Double Double Tabata

   Double Tabata #1

   Pushups (15-15-13-13-11-10-11) skipped one, oops

   Squats (17-18-17-17-17-15-17)

 

   Double Tabata #2

   WallBalls (14#) - 8 per (64)

   Kb Swings(16kg) - 8 per (64)

 

MON 5 NOV WOD

 

4 rounds of:

400m run

2-min rest btw each round

(12:37) respectable time considering I was doing everything I could to stay with the POSE Method.  With 6 total minutes of rest, that's still a respectable 6:37 mile time which is exactly the pace I need for a 13:20 2-mile run.

 

Bring on the WODs (and WONs)

SUN 4 NOV WOD

  "Nasty Girls"

   50 squats

   7 muscle ups

   135# Hang Cleans - 10 reps

   3 rounds for time

Did 3 jumping pullups and 3 dips per muscle up (21/21) and pulled 95# for hang cleans (coulda done more maybe?).  After three days of WODs and two rest days, I feel great and the arms, upper body, and legs are turning into solid muscle...quickly.  This is amazing.  Hi my name is Mike and I'm addicted to CrossFit...  Oh yeah, and I've been doubling up on the WONs (Workout of the Night) with the wife all weekend.  It's been awhile since we did WONs during the day...without a rest day in between...LOL

 

SAT 3 NOV WOD

   Rest Day

 

FRI 2 NOV WOD

   Rest Day

Going to stop doing regular Army PT AND WODs.  Just going to focus on WODs whenever possible.

Bring on the WODs

Made it official, I'm going to faithfully follow the CrossFit WODs now. I have been lurking on the CF site for a month now (1 OCT) and my garage gym is finally stocked and I'm ready to go. Finally got smart enough to lower my pullup bars so I could do jumping pullups. Therefore, I did my first two complete rounds of the CFWU and it felt GREAT! I didn't realize how hard the dips were going to be. I used to be decent at them. I used to weigh under 200lbs too I guess. I will have to scale not only because my pullups, dips and overall strength are pretty attrocious (-sp?) but also because I have to workout at least 3 times a week in the Army. But starting in JAN, my students will be CrossFitting whether they like it or not so that will be good. We'll see how it goes. Right now I'm nursing some shoulder pain that started after trying out some Bench Press last week for the first time in years. I took it extra easy but those and a bunch of pushups the next day and wham-o, shoulder pain. But not "normal" somethings-wrong socket pain, this is higher up in the AC joint (acromio-clavicular???) from my A&P days if I remember right. And it doesn't bother range of motion or anything, just aches all day long. A real drag. Just like the left knee that has bothered me since that errant soccer shot (Left footed, what was I thinking?) in 2001. However, since starting to CF, the knee actually feels better, but the nagging left foot planter fascitis and heel pain won't go away. I'm starting to implement the POSE Method to fix that I hope (fingers crossed). Okay, on with our show.


THU 1 NOV WOD

Kb Round Robin (16kg)
Ran a group of students through every exercise I knew from top to bottom. Got a great sweat going but I still feel good, not worn out.

Tabata Squats (6 rounds ala the posted Tabata experiment)
I too am going to play around with these to improve the squats, pushups and pullups in rapid fashion
17-17-16-16-15-15 (at 6'3" that's alot of up and waay down so I'm okay with those numbers-last two sets were thigh smokers)

CFWU - 3 rounds of 10ea (jumping pullups)

CF WOD - "DIANE"
21-15-9 reps of:
225 Deadlift (135#)
Handstand pushups (Seated DB shoulder press - 2x30#)
(8:57 - pretty smoked, couple of breaks in each set of shoulder presses, DL was good.

WED 31 OCT WOD

Slept in til 0530 today, was planning on a rest day...DENIED

CFWU
2 rounds of 10 ea
(Jumping pullups and parallette bar dips with feet on a bench)

Front Squat 5-5-5-5-5 reps
115-115-115-115-115
Good first effort. Significant stretching in the wrists but once I figured out the just let go and raise your elbows it wasn't bad. Thought about adding weight on last one or two sets but the trick-or-treaters were starting to stair into the garage gym and I didn't want to have to dump anything and scare any kids...LMAO.

Alot'a Tabata

TUE 30 OCT 07 WOD

 

Alot'a Tabata

Wall Ball

12kg Kb Swing

2x12kg Kb Thrusters

Pushups

Box Jumps

Pushups

OH Squat (broomstick)

25lb DB Renegade Rows

Burpees

12kg Kb Swing

2x12kg Kb Thrusters

Pushups

Squats

Handstand Hold

 

2 rounds - 14:30

 

 

MON 29 OCT WOD

 

Modified "Lucy"  (5 PU, 10 Burpees, 400m x 5 rounds)

10 Pushups

15 Situps

400m (tried to stick with POSE Running)

 

5 rounds - 13:41

 

Not sure why I was about 2-min faster than my Lucy time 10 days ago.  The pushups and burpees were taking me about 57 seconds each for the first two and they never got worse than 1:10.  Tried to stay around 2:00 for the 400s.  The pushups and situps were only taking 47 seconds but after five rounds that's only 50 seconds faster unless my PU/Burpees really fell off slower than that.  It's either that logic or I was running faster in the POSE Method even though I was consciously trying to run "easy" (without dying and losing all simbelance of proper technique) and stay around 2-min each.  Could it be easier to run faster in the POSE Method?  I'm looking forward to getting my calves and core strong enough to sustain a 2-mile run.

Well Deserved Rest

SUN 28 OCT WOD

 

Rest Day

 

SAT 27 OCT WOD

 

Rest Day

Judo practice

shoulder is sore (from pushups??? or bench???)

calves sore

 

FRI 26 OCT WOD

 

POSE Running Technique on track

30-sec 10 pushups/walk (110 pushups)

30-sec form running

Smoke, Smoke, Smoke, Rest

THU 25 OCT WOD

 

Rest Day

 

WED 24 OCT WOD

 

FIGHT GONE BAD

 

Wallball (14#)

Kb Swings (24kg)

Pushups

Box Jumps (22")

Green Monster (1.25#)

 

1-min each

3 rounds

1-min rest btw each round

Remington Steele

TUE 23 OCT WOD

 

Bench Press

3-3-3-3-3

135-155-185-185-205(almost)

 

Back Squat

3-3-3-3-3

135-155-185-205-205(good)

 

Next time will try a good warmup (135x10 for each one) and stick with same weight for all 5 sets.  5x185 for bench and 5x205 for squats.  That ought to create a little "BURN".  Can't wait.  This workout energized me.

Double Tabata

MON 22 OCT WOD

 

Double Tabata

Air Squats

   17-15-15-15-15-15-15-15

Pushups

   17-13-10-10-10-10-9-10

 

Started doing as many as I could the first round (of course) then quickly transitioned into "just survive this experience" mode.  I think I will better be able to monitor my progress and still get in the most volume with set reps per set (say that 10 times fast).  Otherwise, my pushups would be 17-13-8-5-5-5-5-3.  They are still strict form pushups and if I stick with 10s, that's 80 pushups.  Going to shoot for 12s and see what happens.  That would be 96 so that would be cool.

Rest Days???

SUN 21 OCT 07 WOD

 

Rest Day (???)

Calves are still smoking from the Pose Clinic yesterday.  Going to work some pullups today to jump start my quest for "mastery" of the fat kid pullup...

 

SAT 20 OCT 07 WOD

 

Rest Day (???)

Pose Running Clinic in Austin with Dr. Mike

2 hours of hopping and "running" learning to stay on the balls of your feet.  Quite a workout.  Lots of great drills for balance and strength that I am lacking in the calves and lower legs.  Also learned some smoker crazy yoga pushups that Dr. Mike learned from Nicholas Romanov.  Great day.

My date with "Lucy"

FRI 19 OCT WOD

"Lucy"
5 Pushups
10 Burpees
400m Run
5 Rounds

(15:42)

Sent from my iPhone

Flaming Enema

Broke out a new circuit on the boss today.  Brutal.  We stopped after 15 minutes.  We were only half way through to the goal numbers of 200 total pushups.  Ouch.  Buttocks are already starting to hurt.  The worse part had to be the new 14lb Dynamax Medicine Ball.  Those will make a man out of ya.  Can't wait to adjust to the 20 pounder...  Was going to add in Air Squats between "exercises" for big group but they didn't show.

 

THU 18 OCT WOD

 

Flaming Enema Circuit PT

 

Wall Balls (14# ball)

Pushups (10)

32kg Kb Sumo DL

Jump rope with 1.25# weight rope (Green Monster)

2x12kg Kb Thrusters

Pushups (10)

24kg Kb Swings

Green Monster

2x12kg Kb Thrusters

Pushups (10)

 

(15:30 - 100 pushups total)

 

Tabata Intervals (work for 20-sec; rotate to next exercise on the 10-sec portion)

 

Lot'a Tabata

Worked out a new circuit today ala Fight Gone Bad.  Four Kb stations with alternating Pushups and Green Monster (weighted Jump Rope) in between.  Used the Tabata intervals for work (:20 seconds) and rotated between stations for the rest (:10 seconds).

 

TUE 17 OCT WOD

 

32kg Kb Sumo DL

Pushups (10)

24kg Kb Swings

Jump rope

2x12kg Kb Thrusters

Pushups (10)

16kg Kb Figure 8s

Jump rope

 

Went for 20 minutes.  Pretty sure I got 5 circuits in because I was at 100 pushups.  It was a little bit of a smoker.  Tomorrow going to go bigger with Wall Balls and 12 other stations.  Lots of squatting, going to name it Flaming Enema...

 

MON 16 OCT WOD

 

Swim relays for SG 6 (CPT Sims' group).  Supervised their swims.  Tried out a new relay for time to keep track of my in-shape-ed-ness using the patented MAJ Perkins (no relation) upper-lower body relay.  Swim down and back in a 25m pool with the kick board (all legs) and then switch to the floaties that go between your legs (all arms).

 

MAJ Perkins upper-lower body relay

50m kick board

50m floatie

3 rounds

 

(9:31)  smoker

Working towards the "3 Bars of Death"

Hit one of my first workouts with the heavy weight.  Put together a package that I think I can maintain every once in a while to hit three big lifts at once when I have enough time to workout that day and enough previous rest to get through this one.  I'll probably start timing this one when I can do the 95 pound thrusters.

So the workout will look like this:

95# Thrusters 21-15-9

5x3 Deadlift

1-1-1-1-1-1-1 Back Squat

 

I tried it with 2-min rest periods between every set but I think I'll make it 1-min when I start timing the whole thing.

 

MON 15 OCT WOD

 

Beginners "3 Bars of Death"

 

65# Thrusters 15-15-15

5x3 Deadlift 135-155-185-205-225

1-1-1-1-1-1 Back Squat 135-155-185-215-225-135(10-rep finisher)

 

2-min Rest between every set

My date with "Claudia"

SUN 14 OCT WOD

 

Claudia - 15:34

20 Kb Swings (24kg) - 400m Run (5 Rounds)

Swings - :53, :50, :50, :55, :53

400m - 1:55, 2:04, 2:08, 2:15, 2:15

 

12kg Kb Shotput - 100 yards - 1:32

Life is good

Decided to forgo Judo today and take a true Rest Day.  Spent the day with the family, got some new clothes for the little boy, got the materials for my parallette bars and my garage gym pullup bar.  Look out CrossFitters, there's gonna be a new sherrif in town...LMFAO...I am so far from Cross"Fit" right now it isn't funny but I can only imagine how good this will be in six months when the next APFT rolls around.  Can't Wait.

 

SAT 13 OCT WOD

 

Rest Day

 

**Did knock the dust off the road bikes and dug out the spandex and rode for 30-min tonight.  Thighs are burning but they should be good for our date with "Claudia" tomorrow.

Ultimate Frisbee - Rest Day???

Spent easy day following APFT playing Ultimate Frisbee in the dark at 0530.  Lit-up frisbee made for some intersting maneuvers in the dark.  But it works.  Ultimate is always a good time.  It amazes me the number of people who can't throw a frisbee...maybe the hippees died out too soon...

 

FRI 12 OCT WOD

 

Ultimate Frisbee (30-min)

 

Suicide Ladders

20-40-60 yards (Sprint down - backpedal back)

3 Rounds

25 Pushups

25 Crunches

25 Pushups

 

October APFT

THU 11 OCT WOD

 

APFT (270)

2-min PU - 65 (90)

2-min SU - 75 (99)

2-mi Run - 15:20 (81)

 

 

WED 10 OCT WOD

 

Rest Day

TUE 9 OCT WOD

TUE 9 0CT WOD

 

DD(-) warmup

Kb Slingshots

Kb Figure 8s

 

16kg & 24kg Kb Circuits

5 x Cleans & 5 x Swings (3 rounds)

5 x Snatch & 5 x Sumo DL (3 rounds)

 

1-min Killer Circuits (1-min each / 1-min rest)

10 x Snatch & Swings (2 rounds)

16kg & 24kg Swings (2 rounds)

 

 

MON 8 OCT WOD

 

Rest Day

 

 

Olympic lifts coming soon...

SUN 7 OCT WOD

 

Dirty Dozen warmup

Kb Swings 1 x 20 (12kg)

10 pushups

 

Thrusters 3 x 5 (95#)

Squats   3 x 10 (135#)

 

SAT 6 OCT WOD

 

Rest Day

Introduction to the Air Force

Today was a training holiday so our three-day Columbus Day weekend becomes a nice four-day holiday. One of the perks of being in the Army. I decided to head to the local Air Force base to check out their brand new fitness center. I read somewhere that they spent $1.9 million on equipment. I was really hoping to find a brand new Concept II rower so I could log my PRs in the 500m, 1000m, 2000m and 5000m all in one day. Unfortunately, the only thing that place didn't have was the rowers. It looked like a Lifetime Fitness mega-gym with machines galore, huge aerobic rooms with cool group circuit PT weights from Iron Mind. Gonna check those out. The building also had a running track around the outside near the roof. Pretty cool. The other huge difference was the change in mentality on the base compared to any Army post. On an Army Post everyone is dress right dress and most people are running in formation along crowded roads. The lucky few that get to utilize the gym are crowded in those sub-par facilities only from 0530-0630. After that, it's a ghost town until the retirees shuffle in to try to extend their quickly shortening lives at lunchtime. No rowing today but I was able to get in a nice workout with the weights. I think they had a dozen flat, incline and decline benches and only one squat rack. Once I kicked the two B.S.-ers leaning on the rack, I went to work.

FRI 5 OCT WOD

Dirty Dozen
1x12 Thrusters with 60#
Green Monster 1-1-1 with 1-min rest btw
1 set of situps for 1-min (39)
Deadlift 2x12 @ 135#; 2x5 @ 185
Squats 2x6 @ 135 (deep)

Rest day

04 OCT 2007 WOD

 

Rest Day

Fear the TABATA...

WED 03 OCT 2007 WOD

Tabata Swings - (12) - 16kg Kb
Tabata Pushups - (10)
Tabata Squats - (13)
Tabata Situps - (9)
Tabata Thrusters - (6) 2 x 12kg Kb

8pm Track Work -- 4 x 400m
(1:34, 1:32, 1:34, 1:34) equal rest periods

Popeye would be proud...

02 OCT 2007 WOD

 

KETTLEBELLS

 

Swings

1-min ea (16kg/24kg/12kg) 3 rounds 1-min rest btw

 

Windmills

3-2-1 each side (12kg/16kg/24kg)

 

1-arm OH Squat

6-4-2 each side (12kg/16kg/24kg)

 

GREEN MONSTER

 

1-2-2-1

1-min rest btw each set

1-1/4lb LifelineUSA weighted jump rope

 

Haven't used the Green Monster in a long time.  It seemed to be easier (not as winded) but after kettlebells, it just smoked the forearms.  No way we were doing 1-2-3-2-1 without some serious crying.

Hang on to your hats...W.O.D. is here!!!

01 OCT 2007 WOD

 

HILL SPRINTS

10-min slow jog warm up

 

6 x 30-second hill sprints

walk to bottom

 

10-min slow jog warm down & stretch

 

Now that I have figured out the remote posting, I will start adding my own personal version of the CrossFit Workout of the Day (WOD) that includes my usual morning PT session.  Very infrequently, it will include the obligatory push-ups, sit-ups and run that is customary in the Army.  20+ years of health and fitness innovations and we are still using workout methodologies invented during World War II.  But do not fret, for me, these workouts are far and few between.  Usually a precursor to an upcoming APFT (16 OCT).  Otherwise, my workouts involve some kind of Russian kettlebell smoke session where I try to punish my boss or the very few of my peers that dare to show up for some real PT.  I've been truly impressed with the kettlebell workouts since Santa Claus squared me away for my birthday (thanks Honey!!!).

 

Still nursing my hyperextended elbow from the Judo tournament three weeks ago.  Don't want to start back with the pushups too early because I want to save the elbow for some killer CrossFit workouts after the PT test.  Looking forward to lots of pullups, deadlifts, and overhead presses throwing some iron around.  I don't want to just focus on the PT test anymore, it is not good for my fitness if you can believe that.  But just doing PU, SU and run everyday makes your strength very imbalanced (no pulling) and all that running makes you very tight (not flexible) and prone to injuries like the sore knee and foot I've been nursing for as long as I can remember.  I'm thinking adding in some CrossFit worthy workouts will clear up some of my problems.  We'll see...

The Power of the Internet...

I am attempting to publish this email to my blog.  All I had to do is email it to my super-secret email account tied to my blog and it posts automatically.  Freakin amazing if you ask me.  I guess I won't have any excuse sending in my Workouts of the Day (WOD) every day to keep the listeners abreast of what I got going on and what's working for me in the fitness and nutrition arena.  But hey, that's what I'm for.  Your very own fitness experiment monkey.  Don't forget to feed the monkey.

No more excuses here...

I'm finally following my own advice and getting my fitness website up and running. There is nothing like getting off your own butt to show your fans that anything is possible. I have had a "website" aimlessly limping along in cyberspace for more than two years but today I finally got off my duff and started to make it functional.

I've got an online ecommerce shop setup (minus products), some member forums, a link to my equally anemic blog, links to free products for my "Members Only" site, and pictures explaining every bodyweight and Russian kettelbell exercise I know. Very shortly, I'll turn those pictures into actual explainations and then workouts and then something I can sell on the my site to pay for all the money I've put into the site and all the fitness equipment, videos, DVDs, books, and ebooks I've bought looking for the best fitness information available.

And if I can figure out how to charge for offering online personal training, I hope to turn this little hobby into a fun and exciting retirement package for yours truly.

I guess I'll get busy putting together those products...

Recovery is Key

Just looking over the last post about getting older and it's kinda funny. I'm on Day 2 of a lay-around-on-my-butt "recovery" after six days straight of PT this week.

Decided to hit the Art of Strength Kettlebell DVD in it's entirety on Sunday since Monday would "just" be a trail run. Well, I barely made it through that video. It's 14 different Kb exercises done for two minutes so I wasn't using heavy weight (12kg) but it was a smoker. Had to take a little longer than the one-minute rest in the video a few times. But I got through it and felt really great.

Monday was staff PT with everyone at work so we went to a local park for some off-road trail running. 45 minutes later, I had taken as easy a pace as I could and still felt pretty good. Butt after sitting at my desk all day, I started to feel the Kb workout in my glutes and the hilly long run smoked my legs with all the downhills. Tuesday was my day to torture everyone and I was going to use the Australian 20-meter "beep test" to do it. Luckily, my mp3 wasn't working so I pulled the frisbee out of the trunk and we played a pretty long game of ultimate. Lots of sprinting later, I was pretty much spent. Wednesday was a refresher day of Combatives so it was pretty low intensity.

Wow, make that Day 3 of recovery after 5 days working out because Thursday was Friday. (4-day Memorial Day weekend thank goodness). So for Thursday's workout, we hit some more ultimate since it's my favorite sport-like activity. Unfortunately, as I was setting up a smaller workout on a local soccer field, a group of regulars showed up for their weekly ultimate game and challenged us to a contest. After Tuesdays ugliness, we should have inter-mixed with them but we didn't. Big mistake. Even though we had three subs and they all played the whole game, they beat our butts. But we got in another smoker running workout. Luckily, the boss decided that was enough organized PT and we get to PT on our own the next two weeks (except for Fridays rematches of ultimate frisbee).

The only problem with all that running last week, it makes me uncommonly hungry and any gains I would have made we squashed by my over-indulgence. Burgers, fries, tater tots, biscuits and gravy, and anything else I could stuff my face have left me feeling doubly-worse for my efforts.

I am going to start researching what vegetarians eat. My body could definately use a break from all the garbage...

I did start using a "Strossburg" sock to see if that will help my planter fascitis. I'll keep ya posted to see how that goes. Nothing like rehabing an injury while continuing to run. Dumb, I know. HOOAH as we say in the Army. Means, "damn, that was dumb".

Sorry for the rant, but I felt bad for not writing consistently or with anything useable, but it was a long week at work and we did more fun working out that really killer PT.

I think I will use that theme when I retire and start this fitness thing up for real. "Fun Fitness", taking the "work" out of workout and making your fitness experience FUN. Something like that to attract and retain clients. Very similar to the CrossFit philosophy of a different workout every day, ultimate variety so no one gets bored and their workouts don't get stale.
More on this later...

Gettin Old Sucks...

No, it's not that bad, but everytime I get back into some everyday fitness, I'm always spent after about Day 4. That's why I like the CrossFit Gym system of three workouts (with only one maximum-type effort) and a rest every four days. I know that we all underestimate how much rest we need to recover from all of our different workouts. Especially as we get older.

So this week we were back to another 5-day week with PT everyday in the morning. Monday, I have a group of runners and I usually take them to our Hill Sprints workout. They all have to conduct the Army Physical Fitness Test on Friday so I decided to be a little easy on them. We had been doing 8-10 hill sprints every Monday and Friday to get me ready for my APFT. That worked pretty well, I ran better than I expected but now I'm nursing a nagging planter fascitis injury on my left foot. Gonna have a hard time shaking that because we have a lot of PT at work in the next few weeks and everyone will want to run.

Everyone still thinks that running (even though they are jogging at best) is the end-all-be-all for weight loss.

"If I would only run more I could get these last 10 pounds off..."

WRONG.

Given the choice, the only running I will do is hill sprints OR if there is a 400m track around, some track work. What I learned from my group is that I probably only need one hard day a week and one easier day of running (half as hard) per week. That will allow me to recover better. Twice a week hard was too much for me.

I also started working with the wife on learning those pesky kettlebells. They are a butt kicker. Plan and simple. We love them. She, REALLY loves them which is good because she was having a hard time finding motivation seven months after our beautiful boy was born. Anyway, Tuesday and Wednesday I was able to get after them a little bit. They are awesome. Ordered 20 more kettlebells for our class and I can't wait to break it off in their behinds. Should be fun.

Tuesday I also took my first crack at the Pavel "Power to the People" workout. My first weight lifting in many, many years. I know that sounds weird if you've read my website at all you know I'm anti-weights and gyms but Pavel breaks it down in such a way that makes more sense than anything I've read in any muscle magazine. It's only two exercises anyway and it's only two sets of 5 each and you just keep building up to lift as heavy as you can with some calculated periodization to keep gaining and gaining. The two exercises are the deadlift and the side press. Two absolute smokers so it should be interesting to see how I can incorporate this into my routine. Stay tuned...

Gym of the Future

Why the question marks? Because this is how the old time gyms were when man was interested in physical culture, getting functional fitness by using only those exercises that WORK. Today, gyms almost guarantee that you won't see results. It's like they want you to FAIL. There are more mirrors and crap machines in today's "Fat-ness Centers" than anything else. If you go to those places for any length of time, and I don't recommend that, you will see the same people, doing the same workout, for months on end, with the same results. NADA. Nothing. ZILCH.

Check out this video of a sweet gym in Toronto, Canada that looks very much like a gym I'd workout in (if there were any around like this) and the gym that I will open and run one day that caters to people who want to be lean and mean, not checking themselves and their "fake" muscles out in the mirror...

www.artofstrength.com

WOW!!!

That's all I can say after viewing the "Art of Strength" Kettlebell Training DVD. It has 14 2-minutes Kb workouts with a one minute break in between to explain the next 2-min workout/exercise. Each one by itself would be a smoker. All 14 in a row would be madness. I plan on tackling the entire video on the 4th of July. 28 minutes of butt-kicking workout with only 14 minutes of rest. It should be a blast. It's the same guy in the Kettlebell Video on the left side of this blog.

Did a nice Kb workout this morning with the other half of Crazy Wife Productions and she tried to kill me. 20 reps of every exercise or 10 on each side is not a great idea I found out this morning. Newbies like us need to take it a little slower. Me thinks they do sets of 10 or 5 on the videos for a reason... My hamstrings and glutemus are hurtin to the maximus. Actually they aren't that bad, just enough to let me know they got worked out today.

That's the cool thing about kettlebells. They are so fun to "throw" around that you don't realize they are exercise. Don't get me wrong, one minute straight of any of the exercises we've been trying out, is enough to leave me breathing heavy and sweaty. That, and they seem to whisper in your ear what all of your shortcomings are. Which shoulder is weaker than the other. Which ankle has the most trouble supporting your weight all on one leg. And they tell you that it's going to be okay because that little miraculous cannon ball on steroids is going to make it all better...

The Crazy Wife also got some books by Pavel (www.dragondoor.com) in the mail with the DVD, "Power to the People" and "Relax into Stretch". Both are skinny soft cover books that are just PACKED with some amazing information. And that's just from glancing at them. I can't wait to dig into them and start trying them out. More on those later.

We'll, that's enough for now, 04:30 comes early for us "old guys". LOL.

Rest Day

Nursing a cold from my baby boy (don't share your ice cream with your kids!!!) so decided to take it easy this morning. Slept in a little bit extra and skipped PT today. Plan to get after some kettlebells tomorrow and finish up with some hill sprints on Friday. I guess I'll do a big set of pushups before bed since I have been slacking on those...

Hot Chicks Dig Kettlebells

More "proof is in the puddin" that kettlebell goddesses will be ruling the world if I have my way...



ENJOY!!!

Russian Kettlebells are the Future

Just so you hear it here first...

Russian Kettlebells are going to be the future of fitness.

Lifting weights until your back, knees and shoulders give out....is out.

Doing long, slow cardio to burn fat...is a fat BUST.

For the past three years I have been trying to find the very best bodyweight exercises that quickly and easily build FUNCTIONAL strength, muscular endurance, flexibility AND help prevent injury all in a nice 15-20 minute workout that can be done everyday. No more need for MWF lifting and TThSa running. No more chest & tri's, back & bi's, etc... No more supersets, no more wasting all your time watching other people spend hours looking at themselves in those wonderful full length mirrors while they hog the only scapula-raising-decline-lat pulldown-B.S. machine in the gym.

But now, I think I may be on to something even more radical than that, even further out of the mainstream fat, gym-rat scene that I am doing "cheetah-flips" with excitement.

As soon as you pick up a "Kettlebell", you think, "this is going to be too easy--how stupid--what a waste of time!".

Nothing could be further from the truth. These little cannon balls with handles will get you moving in ways you haven't moved in probably your entire lives. You will work muscles you haven't visited since the invention of the TV remote. They will have you huffing and puffing and beggin for mercy in the first 5 minutes. You will be embarrassed at how fast they fatigue you.

And then something wonderful happens. As soon as you put them down and walk away, you will feel energized and refreshed beyond any workout you have every done. You will want to get back to another KB workout and you will be embarrassed at how badly you want to workout again. You will wonder what was wrong with you all this time.

The Future of Fitness is the Russian Kettlebell.



Remember you heard it here first.

Yours in strength,
Comrade Mad Mike ;-)