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3, 2, 1...GO!!!
Welcome to my fitness conscience...
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
SATURDAY 083008
Four rounds for time:
Run 400 meters
Rest 2 minutes
1:22-1:24-1:29-1:27 (5:42)
CrossFit Kids Cert - Ramona, CA
CF DodgeBall
Black-10 Burpees
Green-10 push ups
Purple-10 squats
Red-10 sit ups
Squat races
MB Carnival toss
Three ammo cans
CF Baseball
10 squats
10 Burpees
10 thrusters
10 pull ups
Tire flip / hop thru / tire flip relays
tie breaker
What a blast!!!
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3 rounds for time of:
50 Squats
7 muscle ups
10 hang power cleans (135#)
Subbed 21 pull ups / dips
25:39
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Run 800m
50 pull ups
100 push ups
150 squats
Run 800m
20:25 (3:31/3:58)
As Rx'd even on pull ups...woot!!!
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Got this from the lifter/thrower Dan John on his dot org site. Some very good info there. Makes we want to take up the discus as a masters workout...hmmm...
Modified the first lift as I was working with a newb (Kevin)
Rapid Ascent Program (every MWF to build a baseline of strength and fitness)
8-6-4 Power Clean
8-6-4 Press
8-6-4 Front Squat
Perform the power cleans as a super set with a partner or two, start with a low weight and do all three sets at that weight (8-6-4) rotating between lifting partners every set. After successfully completing the 8-6-4 at one weight, keep moving up in weight after every three sets until you get to failure in one of the sets. Repeat the process for all three lifts.
8-6-4 Power Clean (used OH Squats) 45-65-95
8-6-4 Press 45-65-75
8-6-4 Front Squat 95-115-135 (love these)
Week 4 - Day 1 (Take 2)
27-20-20-17-Max
15/99
Thought a week off would get me over the hump. Now I'm not sure I don't need to do some push ups every day. Might jump into the pull up challange and just do the recommended 3xRM every morning...
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
19:02
This is a good one. Gonna keep this one around to see if I get better at running or pressing heavy-ish weights overhead. Noticed the traps got really "swole" from this one. Made me think of all the losers that were in the gym last week doing all the "heavy" shrugs. Dumbasses...
Gawd, I love CrossFit!!!!!
FRIDAY 080822
Set out four orange cones to be "bases". Perform squats at "first", push ups at "second", sit ups at "third" and burpees at "home plate".
Reps of 10-9-8-7-6-5-4-3-2-1. Perform 10 reps of each exercise while sprinting between bases. Perform 9 reps of each exercise...
Forgot to hit the timer for once but it was 10-15 minutes for everyone. About 11 minutes for me.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest there the first 8 intervals are pull ups, the second 8 are push ups, the third 8 intervals sit ups, and finally,
the last 8 intervals are squats. There is no rest between exercises.
61 pull ups* (*Large Iron Woody Band)
71 push ups
95 sit ups
120 squats
pull ups 8-8-8-8-7-7-7-8
push ups 10-10-10-10-8-8-7-8
sit ups 12-12-12-12-12-12-11-12
squats 15-15-15-15-15-15-15-15
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
BS 225-235
SP 115-135 (fail)
DL 265-275-285 (fail)
Wasn't feeling it after the push ups and Squats so only used two
attempts each. Got the same weights as last month so I was still
pleased. 125 shoulder press is within reach...
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Week 4 - Day 1
27-20-20-17-Max
13/97
Finally hit the wall on push ups. I think yesterday's heavy thrusters
really took it out of me. That and Saturday's garbage-fest didn't
help. Gonna have to figure a way to manage my recovery for this to
work...
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Three rounds, 15-, 12-, and 9 reps for time of:
135# Thrusters
Muscle ups
Yeah right, I don't even have a 135# shoulder press...yet...
Subbed:
15-12-9 115# Thrusters
30-24-18 pull ups / dips
(28:26)
Brutal. Did one set of 5 thrusters then it was sets of 2. P/U & PU
were all sets of 3 on Jimmy Brought's short ass pull up bars. Too bad
the dorks doing inverted cable-crossover labia lifts are always
getting in the way..
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Still dialing in the Zone Diet and I'm going to start to add in some Intermittent Fasting to really melt the fat away. Weighed myself this week and I was down to 209.5lbs and 19.5% BF. This is down from a starting point a few weeks ago of 215lbs and 23% BF. Looks promising I'd say. Also took the ole' blood pressure for grins and it was WAAY down to 115/69. That is crazy low considering I started out way high at 145/95 or so just two years ago. What a difference some quality diet and exercise makes...
Hit this workout while CrazyWife did her version of "Michael". 3 rounds of 800m run, 25 hip extensions and 25 GHD situps.
100 Push up Challenge
Week 3 - Day 3
30-22-22-20-Max (2-min rest btw sets)
21/115
Wow, the numbers keep going up despite not taking any push ups rest days this week. Wonder how long I can keep this up. Supposed to find a new max Monday but I might just go into the Week Four numbers and see what happens...
FRIDAY 080815
100 Perfect Push ups (10:10)
Shaved :49 seconds off of this one. Check out the last time I did this one in
May.
I guess the push ups I've been working on made the difference. Last time I got 25-20-20-18-18 with lots of little rest periods (1-sec) during each of the last three sets. Today I banged'em all out but probably paid for the first set. 30-25-20-13-9 for 101, one extra for the Air Assault Gods.
Next time I am definitely shooting for slower runs and only four sets of 25 push ups. That will get me down to around the 9-min mark (or less).
My run splits were 1:44, 1:58, 2:05 and 2:02. I wonder how fast 5 sets of 20 would be if I focused more on the run times???
God, I love CrossFit!!!
THURSDAY 080814
Six Week Push up Challenge
Week 3 - Day 2
27-19-19-15-Max (90-sec rest btw)
24/104
Despite a max of around 32-33 I am still able to knock out 104 perfect push ups in under five minutes. That's pretty cool right? I think this challenge is going to get interesting. Still feeling really good. My push ups have been getting narrower as I go along. Tried a wider-arm push up and didn't like it at all, weird.
I hope my other workouts don't hinder my efforts. Looking at week 5, I'm pretty sure I'll have to redo that week to get all the numbers but a 7-week challenge is still really good and I'll definitely be ready for the APFT in OCT.
Named this workout for one of my student's, Don Adams. He's slowly getting into the idea of something new for PT (old dogs) and CrossFit (new tricks). He came up with:
Run 400m
50 (4-count) flutter kicks
Run 400m
50 sit ups
I turned the sit ups into a new skill for my students, 25 Knees-to-Elbows. Hence the forearm-burning name... Hanging from the bar for all those K2Es was definately the hardest part. Might go with 10s next time and add a few more rounds to get in more 400m runs???
Happy Sock
2 rounds for time of:
Run 400m
50 flutter kicks
Run 400m
50 knees-to-elbows
16:30
400s 1:45, 1:44, 1:46 and 1:56
Flutter kicks 1:15 and 1:38
K2Es 2:49 and 3:42
Week 3 - Day 1
27-17-17-15-Max (60-sec rest)
17/91
150 Wall Balls for time
8:41
5 push ups
10 burpees
Run 400m
5 rounds for time:
(14:30**) 20-sec PR
Split times (PU/Burpees & Run)
:46-:59-1:04-:59-:59
1:40-2:09-2:00-2:07-1:42
**Wasn't sure about finish line on the far side of the track, I will have to start and stop on the lines at the corners. I think I ran far enough on the last lap. Wonder if I stopped short on the first, third and last and ended up long on the 2nd and 4th. That's at least supported by the numbers somewhat. Damn 800m track with no markers...
Not sure if this is my "favorite" WOD but it was one of the first I was able to complete due to lack of equipment, etc...
Find a new Max day today.
Got 32 today.
Maybe more warm up would produce more push ups...??? Hmmmm....
21-15-9 of:
185# Deadlift
95# Push press
9:58
Week 2 - Day 3
15-15-12-12-Max (2:00 rest between each set)
33/87
Wow, putting up bigger numbers once again. Surely this will have to stop. Going for a new max tomorrow and even bigger numbers next week. Should start to get exciting now...
I've been tightening up my diet lately, packing a few huge salads for lunch instead of eating out mostly. Also going to take Robb Wolf's advice and try to get about half of my daily carbs post workout. This will replenish any depleted glycogen stores (not very likely even with most CrossFit WODs) and it will also lower the number of carbs I get for the rest of the day. No more meals with 3 or 4 cups of broccoli...YEAH!!! This is a bit of a departure from the strict 30-40-30 that is the Zone but if it's working for these amazing CrossFit athletes, it's gotta work for me too.
So, the really good news is that I finally jumped on the scale for fun and I'm down at least 5 pounds (212.8) and well under the Army standard for my height of 6'3" (217). I would really like to see how I might function in the 200-205lb range by the end of the year. Certainly it will be easier to run if you are carrying 10-15 fewer pounds than you usually have??? I'm also kinda excited about the body fat readings off my $49.00 Tanita BF scale (taken with a grain of salt). I was down at least 2% BF from 23.8 to 21.5%. Gotta be a good sign anyway you slice it.
More talks with Army nutritionists has me convinced that there is no way for the average person to lose any weight. In the Army, they won't even give you a program to follow to lose weight. They want you to make "lifestyle changes" that you can adopt and follow for the long term. Yeah right. I'm going to stop at just one "lite" beer and not 12...I'm going to eat just one ruffle...
I've found it's easier to try to cut that stuff out cold turkey (Pepsi and oh by the way alcohol) and now I drink those very rarely, no more than twice a month on the alcohol and no more than once or twice a week on the Pepsi. That's a big improvement considering I was having drinks almost every weekend and I was getting a 20oz Pepsi AND a snickers bar TWICE A DAY at work. Crazy. Happy with the cold turkey method so far.
Stay tuned as I get my diet even more dialed in. Just signed up for the CrossFit Nutrition Certification in Dallas at GSX Gymnastics on 4 October with Robb Wolf himself. Should be a ton of real world information that I can use to continue to improve...
CrazyHusband
Found this one online and I love it. I also have a new appreciation for my grandfather's military service during this time period. They must have been in incredible shape. I'd like to know what their injury rate was though. Probably still low since most were strong farm boys already.
We kept the squat jumps and sit ups at two minutes. I didn't want to hurt anyone on this the first time out but they all handled it pretty well and definitely enjoyed another different workout. Gotta get them back into the gym and lifting some weight though. Might do wall balls and/or Karen then...mooohaahaaahaaaaa...
1946 WWII APFT (modified)
Pull ups (max reps - strict)
Squat jumps (1-min, staggered feet, left heel near right toes - butt to back heel - jump - alternate feet)
Sit ups (1-min - legs straight - alternate elbow to knee)
Push ups (max reps - shoulder width - elbows back - chest to deck)
300yd shuttle run (60yd dash - back and forth five times)
My results: 7 pull ups, 33 squat jumps, 31 sit ups, 27 push ups, 1:02 run
Actual 1946 WWII APFT
Pull ups (max reps - strict)
Squat jumps (max reps - continuous)
Push ups (max reps - continuous)
Sit ups (2-min - legs straight, alternate elbow to opposite knee)
300yd shuttle run (60yd dash back and forth five times)
Max scores: 20 pull ups, 75 squat jumps, 54 push ups, 79 2-min sit ups, 300yd dash :44 seconds
Week 2 - Day 2
16-13-11-11-Max
27/78
Finally slowed down on the improvements. Gonna be work starting next
week.
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Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
12:41
3:17
2:49
3:46
2:48
Ouch. Would have been interesting to see what a third 800 would have
been like, brutal I'm guessing. Call it a CrossFit hunch...
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CFWU
3x5
OH Squat
10x65#
Front Squat
115-135-135-155-155
This is a continuation of last week's 30 MU for time. Was shooting for 100 pull ups and 100 dips but I was already smoked at the 20-min mark so I cut it off. Upper back is hurting again and now I can't really turn my head all the way left and right and I hate it. Same damn judo/combatives injury and I don't know why...HELP!!!
CFWU
3x5
Tabata Squats
12-17-15-15-15-15-14-13 (12 or 116)
Anyway, got to 78 pull ups and dips going by 3s. Not sure if pull ups are getting any better or not. Still can't string together more than two good ones then I lose my timing. Drat!!
Week 2 - Day 1
15-13-10-10-Max (:60 sec rest btw)
30/78
Numbers still going up and up. Crazy. Tweeked back again though. Shoulda warmed up probably but if I don't squeeze this in when I wake up I have a hard time getting it done after a WOD...
Looked at next week's numbers. 25-17-17-15-Max...woohoo!!!
FRIDAY 080801
100 Push up Challenge
Week 1 - Day 3
15-13-10-10-Max (2-min between each set)
27/75
I continue to do more push ups every attempt despite a bunch of dips or whatever. Interesting. Max has gone up all three times too. Very interesting. I'm excited to see how well this is going to work. I think all the rest is the key (i.e. every other day and increasing the rest periods throughout the week...).
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