Rest Day (JBFC)

WEDNESDAY 080430

Rest day? today. Took my guys to the gym for some weightlifting.
Eventually worked towards 1RM. Good workout but not a great idea on
sticking some newbies with 1RM without first hammering form with empty
bar first. Damn I'm dumb! But they still went with it and did well
as usual.

Hitting the full CFWU for three sets of 10. Gonna start doing that
every night until 3x15 becomes easy. Would like to work that into a
weeknight timeslot that includes training actual clients.

Sent from my iPhone

CFWU (4x5)

TUESDAY 080429

Did the CFWU at home with real GHD back extensions and sit ups and
real pull ups and dips. Broke it into 5 sets of 4 for the pull ups.
As rx'd becomes a smoking workout...kinda sad, I thought I was in okay
shape.

Sent from my iPhone

Run Push Run (2.25 miles)

MONDAY 080428

Conplete a 20-min run, stopping every two minutes for 10 push ups with
a continuously running clock. Measure the total distance run. Ensure
perfect form on all 100 push ups. (2.25 miles)

Sent from my iPhone

Alamo CF II

SUNDAY 080427

Another trip to Alamo CF with Matt and Kearson for some more torture.
Started out with basic squat clinic to solidify form. Finished with 4
rounds of Bottom-to-bottom Tabata squats. Ouch, since when did 20-
seconds of squats become a rest period? Spent a little time on DB
Push Press form with four more rounds of Tabatas resting in the locked
out overhead position.

Finished up with a game of "baseball". Teams of two, one person
starts by running to "first" base for 10 push ups, run to 2nd for 10
air-to-ground squats, to 3rd for 10 tuck jumps and home for 10
burpees. One teammate rests while the other is rounding the bases.
Complete AMRAP in 20 minutes.

Sent from my iPhone

Alamo CrossFit

SATURDAY 080426

Rest Day

FRIDAY 080425

Went to Alamo CF with Kearson and Matt on our day off for Battle of
the Flowers. Battled it out against the other classes to see who
could hang.

In a group effort AMRAP in 20-min of:

9 Burpees
12 Ring Rows
15 25# Goblet squats
18 25# Push Press
21 Box Jumps

We averaged 4 rounds of everything in our group of five...

Sent from my iPhone

Lot'a Tabata (6xPush ups - 60)

Used some Tabatas to get warmed up for Combatives today.  Thought it might tire my kids out so they wouldn't hurt each other.  No one knows how to go at 50% for some reason.  There's something about someone putting their hands on you that just gets the adrenaline flowing...lol.

 

Tabata Sit ups (69) 12-12-12-11-11-11

Tabata Push ups (60) 17-13-10-7-7-6

Tabata Squats (101) 15-18-18-18-16-16

 

10-min Warrior Challenge (450)

Perform as many exercises as possible in 10-min. Score 1 point for
each squat, 2 for each push up, 3 for each pull up, and 4 for each
burpee. Perform jumping jacks if you need to rest. If you rest for
more than 2 seconds you start over at zero.

I got 42 rounds of burpee, pull up, push up, squat at rounds of 10-8-6-4-2-4-4-4
. Finished with 10 squats and 10 push ups. Lost 37 points from last
time.

Too many burpees. Gonna stick with sets of 5 next time and stop the
burpees at round 6 or 300 points. Try to finish with 5-5-5 or (35
points per) for six more rounds for 210 or 510 total. We'll see...

Sent from my iPhone

800-50-50 (21:17)

TUESDAY 080422

Rest Day


MONDAY 080421

Our mid-course benchmark to see if the CrossFit workouts are working.  I was planning on taking it easy this week since I'm feeling like I'm due for a break...however, my first lap was around 3:36 and after push ups and sit ups, I was right at 6:30 for the first round.  A quick calculation made that 19:30 for 3 rounds if I was to maintain my pace the rest of the way (probably not feasible) but definitely doable to getting under the 22:03 I got last time three weeks ago.  Tried to keep the last two 800s around 4-min and tried to keep the last two rounds of push ups and sit ups around 3-min.  Took a little longer on the last round of push ups and sit ups but I was really trying to keep the form perfect on those, knew I had time so I took liberties with the breaks.  Still pulled off a 21:17 to beat my last time by :46 seconds.  Woot!!!  This stuff really works and I know my form was really good because my pecs are burnt through Tuesday.

High Altitude Nancy (19:21)

SATURDAY 080419

Traveled home to Idaho for my Dad's 60th birthday party and got to
workout at CrossFit Nampa. Trainer Mike Jarvis had a sweet set up in
his shop behind his house and a boundless enthiusiasm for fitness. We
caught him before he had to go to a funeral (in an hour) and on his
wedding anniversary. Training should have been the last thing on his
mind but he was out there bright and early. He showed us the Bergener
warm up and introduced us to the snatch. Wow! What and explosive
exercise...!!! I can't wait to get to an Oly lifting cert and learn
those techniques. We finished off with a little Nancy.

5 rounds for time of:
400m run
15 overhead squats (65 lbs)
(19:21)

I tried this one last November and pulled off a 17:34 so I hope it was
the altitude slowing me down. I suppose taking a light week as a
break wouldn't hurt either. I guess my benchmark 800-50-50 workout on
Monday will tell me.

Sent from my iPhone

Nurse "Jessica" (7:55)

Some innovative students have named the stairwell to the classrooms
"Jessica" in the spirit of the CrossFit WODs we've been inflicting on
them. There is nothing worse than 3 flights of stairs after sprints
and squats... We decided to get the stairs over with right away...

Dynamic Warm up

1-minute each of:
Bear Crawl
Sit ups
Push ups
Mountain climbers
Handstand holds

Nurse Jessica

5 rounds for time of:
5-4-3-2-1 Burpees
Run up 3 flights of stairs
10 push ups
Jog down 3 flights (hitting each step)

(7:55)

Sent from my iPhone

100 Burpees for time (11:55)

Ouch...

Sent from my iPhone

Hang Power Cleans (1-1-1-1-1-1-1) (155)

95-115-135-135-145-150-155

Sent from my iPhone

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!!!