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.