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