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
Monday, January 28, 2008
5k Run (23:38)
Friday, January 25, 2008
Thursday, January 24, 2008
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
Tuesday, January 22, 2008
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
Monday, January 21, 2008
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
Sunday, January 20, 2008
Saturday, January 19, 2008
Rest Day
Cindy muscles were sore; Fight Gone Bad muscles are sore now...shoulda
rowed today...
Sent from my iPhone
Friday, January 18, 2008
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
Wednesday, January 16, 2008
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
Tuesday, January 15, 2008
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
Sunday, January 13, 2008
Saturday, January 12, 2008
Friday, January 11, 2008
Thursday, January 10, 2008
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
Monday, January 7, 2008
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
Sunday, January 6, 2008
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...
Tuesday, January 1, 2008
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.
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