Dan John Rapid Ascent with half-Cindy icing

Tried out the Dan John Rapid Ascent program on SGM Keener at Jimmy Brought bright and early this morning and I felt pretty good cuz we took it easy on the good SGM. He is in killer Army shape but has a long way to go with lifting the Iron and with his flexibility but it was still a good workout.

Power Cleans 8-6-4
85-95
Press 8-6-4
65-85
Front Squat 8-6-4
75-115

Half Cindy to keep SGM Keener happy

AMRAP in 10 minutes of:
5 pull ups
10 push ups
15 squats

8 rounds

I haven't done any kind of Cindy with real pull ups, just the IronWoody bands so I was interested in seeing how this would go. I got the first three rounds on the minute and then the wind started slipping. Got all 10 pushups for the first 6 rounds though. Squats were easy. Pull ups weren't too bad. Hopefully I can find some good pull up bars in Korea to keep trying on this one. Not sure I want any part of a full Cindy or even worse, some Chelsea...

CrossFit Central

5 rounds for time of:
Run 400 meters
15 Thrusters (95-lb)

19:54

Didn't really have any plans to go to CrossFit but after dropping CrazyWife off at her nursing boards testing, I was just 3 miles away so I drove right over. Made it just in time for their 8am class so I got to work. They have a pretty cool set up with a gym that looks like an old gas station with 4 or 5 garage doors with the pull up bars hanging outside. The rest is open space with rubber mats and a few rowers, barbells, boxes and med balls around the outside edges.

It is definitely better to workout in a group. This is what I have been missing in my CrossFitting this year. I am going to try my best to workout with my groups in Korea with minimal coaching. Maybe a quick foundations class before the workout starts for any newbs and then everyone hits it hard. Dunno, we'll see...

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Fran (8:50)

WEDNESDAY 081203

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

8:50

New PR by 1:32 I think.  Full size pull up bar helped with the kipping pull ups big time but I was able to get the first set of 21 thrusters unbroken for the very first time... nice...

Tried this one out on some of the boys down at the Brigade Gym and it smoked them skinny PT runners big time, even unweighted... here comes CrossFit...!!!

Shoulder Press 1-1-1-1-1-1-1

TUESDAY 081202

Shoulder Press 1-1-1-1-1-1-1 reps

65x8
95
95
115
115
125
125
135 (fail)

Tabata Treadmill Sprints
12% incline
8:34 pace
8x20:10

Need to try 8:15 next time...

Tabata Something Else

Pull ups - 4-5-4-4-4-4-3-4
Push ups - 10-10-10-7-7-7-7-7
Sit ups - 11-11-11-11-11-11-11-11
Squats - 12-13-14-13-14-14-14-14

32-65-88-108 (293)

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Rest Day

Took it easy today, pretty sore from yesterday so it'll be okay.
Looking forward to Tabata Something Else tomorrow.

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Double Duty

I'm not sure why I thought the CF Running and Endurance cert wouldn't
include a workout but it did so my plan to hit an early workout
backfired...not that there's anything wrong with going to bed at 6:30,
right?

15-14-13-12...4-3-2-1 reps of the following:
Dips
Sit ups
Squats

19:38

Helen with a little throw up in her mouth
3 rounds for time of:
Run 400 meters
21 53-pound Kettlebell (20kg)
12 burpees

11:20

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Nate - 9*

Perform as many rounds as possible in 20 minutes of:

2 muscle ups
4 handstand push ups
8 2-pood Kettlebell swings

*subbed 2 strict pull ups and 2 ring dips for the 2 muscle ups; large
and medium Woody bands for HSPUs; 1.5 pood Kb for 2 pood Kb (24kg/36kg)

This one was another smoker. Couldn't hardly breath when I was upside
down. Coulda done a few more pull ups. Ring dips were just right.
36-kg Kb would have been interesting. HSPUs kicked my ass. I'll add
them to my warm up I guess...

I am diggin the main page WODs for sure. Definitely going to hit the
weaknesses hard, cherry-picking workouts is not useful...

Looking forward to tomorrow's rest day and to the Running and
Endurance Cert this weekend.

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Mr Joshua (19:50*)

5 rounds for time of:
Run 400 meters
30 GHD sit ups
15 250-lb deadlifts

19:50*

*subbed regular sit ups
*scaled DLs to 135-lbs

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Lynne (185-67)

"Lynne"

5 rounds for max reps of:
Bodyweight bench press
Pull ups

185-67
5-8-7-7-7
8-7-6-6-6

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Main Page WOD

I have finally decompressed from the end of my final Captains Career
Course as an instructor. I'm ready to get back after some CrossFit
for real. No more smelly Army PT if I can help it. Today is a rest
day so I'm knocking out my annual physical and tomorrow I start
tackling the WODs from the main page as is (fingers crossed). Focus
will be on weaknesses like pull ups, handstand push ups, double
unders, etc...

Wish me luck and stay tuned...

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15-minutes the hard way

Run for 5 minutes. Rest for 5 minutes. Run for 4 minutes. Rest for
4. Run for 3 minutes. Rest for 3. Run for 2. Rest for 2. Run for
1 minute.

Total distance: 1,800 meters

Maintained 6:40 mile pace for the first two runs for sure. Got tired
quickly after that and had a hard time counting up all my laps let
alone figuring my pace on the last three runs. Actually only slipped
that pace on the 3 minute run. That one and the last two were
brutal. It was to get out in the Vibram Five Fingers though.

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Strength Work

Power Clean 5x5
Shoulder press 5x5
Front squat 5x5

PC: 95-115-135-135-155
SP: 75-95-95-115-115
FS: 115-135-135-155-175

1-min rest after 1st set. 2-min after 2nd set. 3-min rest after the
rest.

1st time 5RM PRs on all 3. Good starting point for some SS-esque
programming.

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1946 APFT

1946 APFT

Pull ups - 10 (7 last time)
Squat thrusts - 50 (45?)
Push ups - 40 (35)
Sit ups - 50 (40)
300yd shuttle run - 1:01 (1:04?)

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Push up progression

Push up progression

3 sets of regular push ups
1 set close hand push ups
1 set wide arm push ups
1-min rest between each set
**Chest to deck

25-25-25-13-12

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Run Squat Run

FRIDAY 081107

Run Squat Run

Four rounds for time

Run 400 meters
50 squats

13:03

Dan John Rapid Ascent

Power clean
95-115
Press
75-95
Front squat
115-135

Felt a little better today. Only did two rounds per exercise and
rested about 60 seconds between each set instead of only 30.

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Dan John Rapid Ascent

Worked on this with CrossFit Keith. Worked well as I was able to get
more weight than I usually get by myself.

Perform alternating sets with a partner of 8-6-4 reps then increase
weight and repeat until get to a max weight.

Power clean 95-95-115-125
Press 75-85-95
Front squat 95-115-135

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FRIDAY 081031

FRIDAY 081031

Maybe two or three of the worst days of my life between these two posts (TUE - FRI). Got some stomach virus bug (I think from the little boy who had projectile vomit and poo last weekend now that I think about it) and it had me upside-down. Chocolate Yoohoo coming out of my bum for 16 hours, some Maalox and a disturbing 1-lb Lord's Kitchen burger to jam me up with some killer heartburn that woke me up in the middle of the night making me think I was going to die, or at least poo and throw up all at the same time. Crazy week.

Luckily, Friday's workout was kettlebells so I got to take it kinda easy (low-impact anyway). Did a big warm up with my kids with every Kb exercise I could remember (just threw away my 3x5s when I cleaned out the car last month). Then we went through a new workout I found somewhere... Breathing Ladders.

Kb Swing Breathing Ladder (1-20)

1 Kb swing
rest 1 breath
2 Kb swings
rest 2 breaths...up to
19 Kb swings
rest 19 breaths
20 Kb swings

took about 10:34 so we stopped there, going back down from 20 to 1 in under 20 minutes would be interesting. Using an actually heavy Kb would be good too (used 12kg -- thank goodness).

Update: going with the junk food all morning, chips to "coat the stomach" only gave me more heartburn but the sprites caused "good" bubbles making me belch and fart all morning which was at least fun if not "helpful". How's that for a prescription, burp and fart til you feel better... LOL. Started to feel like total ass by the time lunch came around so I wasn't going to eat but I couldn't pass up the Toll House Pie and ice cream from Josephines... mmmmm... That made me feel like a million bucks til we went out for Halloween and my one jumbo Crown & Coke kicked in the heartburn (again). Not to worry, the chips and hummus and bacon wrapped shrimp and jalapeno slices must have done the trick because I feel back to "normal" this morning and think I'll take the fam out for some pancake breakfast before our workouts just to make sure I'm all better... hee-hee.

Glad to be back (I hope). Looking forward to getting after the training next week and recommitting to the diet, the steak and broccoli was getting a little tiresome so I just picked up the recipe book from Performance Menu. Should be good. Wanna keep momma and me headed in the right direction on the scale (wink).

Read a great article in the November Performance Menu from Josh Everett about training and recovery for old farts (he's about 35) which is cool because he is the only one to place in the top three in the last two CF Games. He's obviously in killer shape but he doesn't follow the CF WODS and focuses on sprinting and Oly lifts with two rest days per week for three weeks then he takes a week off (easier?) every month. I have definitely been overtraining... hope getting smarter and training less actually helps my performance. Still want to focus on all of my weakness everyday as skill work to see if that helps too (think double unders, pull ups, push ups, handstand push ups, POSE techniques, etc...)

All-in-all, looking forward to think "hard reset" that has been the last few weeks as I struggled to figure out what my body was telling me...

Dan John Rapid Ascent

Power Cleans
95-115
Press
75-95
Front Squat
115-135

Getting easier = getting stronger? Will try three weights for each
lift when I have more time. This one only took 25-min...

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100 Perfect Push ups (10:33)

Perform as many perfect push ups (chest to deck) that you can in a row. You can only pause in the front lean and rest position (plank position). If you rest for more than two seconds, you have to jump up and run 400 meters. Do push ups again to "failure" and then run another 400 meters. Continue until you get to 100 perfect push ups.

10:33

Push ups:
22-21-20-19-19 (101)

400s:
1:47-1:55-1:58-1:58

Need to get on the push ups and get this down to four sets of 25. Got 10:10 last time. Probably should have had some dinner last night...

CWCF Benchmark

FRIDAY 081024

Run 800m
40 squats
30 sit ups
20 push ups
10 pull ups*** (dead hang; no bands!!!)

6:48/3:15 - (800)

Team Challange

Broke my students down into two groups of 7 this morning and tackled a bunch of calisthenics.

Team workout:
200 pull ups
300 sit ups
400 push ups
500 squats

Both teams knocked it out in just under 15 minutes. Going to have to make this one harder next time... "Burpees anyone?"

No running today, I can barely walk and I'm not looking forward to more stairs... My calves are still trashed two days after the Vibram Five Fingers 5k experiment. Going to have to run some more to get used to that. Really felt like I could've run faster but I didn't want to gork my form and REALLY hurt my feet, ankles, calves, etc...

I'm kinda excited to get faster and run by people in my crazy shoes... going to have to add some Long Slow Distance back into the repitoire...

5k Run (24:33)

Combat Medic Run

7:53
8:05
8:33

First "long" run in my vibram five fingers. Feet and calves were
barking but I think I could go faster next time as long as they
continue to hold up okay...

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CF Radio*

Run 400m
20 push ups
Run 400m
20 push ups
30 sit ups
Run 400m
20 push ups
30 sit ups
40 squats
Run 400m
20 push ups
30 sit ups
40 squats
50 pull ups (with Lg IronWoody band)

(17:59)

400s
1:30
1:43
1:49
1:44

Forgot to add the final 400m run at the end...ouch.

Might try this one again with 10-15-20-25-20-15-10 and a few more 400s...

Double ouch...

Dan John's Rapid Ascent Program

CFWU (3 x 5/6/7)

8/6/4 (30-sec rest btw sets)

Power clean (75/95/105)
Press (65/75/85)
Front squat (115/125)

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100 Push up Challenge (12/86)

Week 3 - Day 1

25-17-17-15-Max

(12/86)

This was assuming a max of 30+. Starting over on this challenge since
my APFT push ups didn't really improve. I'm thinking that 100 PU in a
row will help me on the upper body strength for pull ups, etc...

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Blood Chemistry

Got the blood drawn yesterday to do some labs to see where my health is at as we start into this Paleo clean-eating thing. Mostly so we can see how much improvement our health will make in a few short months.

Got some not to startling news back as the first labs were tested and posted to my medical records. My kidney function is looking a little suspect (maybe to increased protein intake this past week???) and my white blood cell count is way down like I fighting an immuno-suppressing illness of some kind. I'll have a doc look at it more closely next week but what it confirms for me is that I have been over training in preparation for this week's APFT.

I feel okay but I've been pretty run down, tired alot, having trouble sleeping all the way through the night and just borderline exhausted. I guess I was riding that fine line a little closer than I anticipated. That's all good to know though, that you just need to listen to your body when it's trying to tell you to take it easy for a week or two to get back on track.

Drastically changing the eating habits will take some time to get used to as well, so I'm going to be taking it easy for a month or so and really see how much of my fat loss is diet related and not exercise related. It amazes me how much we've all been brain-washed into believing as long as your just workout a little bit more, you can burn off all that crap we like to eat all day long. Too bad it doesn't work that way. No amount of exercise, no matter how intense, is going to off set stuffing all that crap down your pie hole.

Sorry for the rant, but I don't want to forget this lesson anytime soon.

APFT Prep

WEDNESDAY 081008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push Jerk, 6 reps

22:01

Started with 115 pounds for first round and quickly scaled down to 95. CF always does that to me. Always looks easier on paper. Damnit...LOL.

TUESDAY 081007

Record APFT
2-min max push ups
2-min max sit ups
2-mile run

65-80-14:34-283

Push ups were better but much weaker. Got 61 last time with chest to ground on every rep. Need more work on max sets. Sit ups were easy as usual, coulda got 82 but don't like the 82nd Airborne at Fort Bragg since I'm a former 101st guy and I'm not getting 101 sit ups... Run broke it off in my ass, first two 800s were great, was on pace for 13:30ish and was ahead of Jim Perkins but I ran out of gas.

I hope this Paleo eating will get my body weight down to something more manageable and I'm going to hit the running hard twice a week versus once or twice a week. Probably need more hill sprints as well. Also, going to cut back on my training load until I feel better and/or start getting more sleep/recovery. I think I burned myself out getting ready for this stupid APFT. At least I got at least 90 in each event for the PT patch.

MONDAY 081006

800-50-50

3 rounds for time of:
Run 800 meters
50 push ups
50 sit ups

17:30

Scaled to 800-25-25 and took it easy the day before the APFT. (Should have taken the day off after warming up, maybe hit one set of push ups and a sprint or two to loosen up)

SUNDAY 081005

Tabata Something Else-ish
Tabata Push ups
Tabata Sit ups
Tabata Sprints

Did 6 sets of push ups and sit ups, did all 8 sets of the sprints. What a smoker. The 20 seconds gets me about a full football field, guess I'm not headed to the NFL any time soon...LOL

FRIDAY 081003

Tabata Something Else-ish
Tabata Squats 15-16-15-15-15-15-15-15
Tabata Push ups 15-10-10-7-7-6-6-5
Tabata Sit ups 11-11-11-11-11-11-11-11
Tabata Sprints

Smoker

Front Squats 3-3-3-3-3 (195)

3-3-3-3-3

155-185-185-185-195

PR

Lucy (14:44)

5 rounds for time of:

5 push ups
10 burpees
400m run

14:44

PU/B: :49, 1:12, 1:09, 1:12, 1:05
400s: 1:47, 1:46, 1:56, 1:58, 1:46

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800-50-50 (20:07)

42 seconds faster than a few weeks ago but this one won't get any
easier. Always a suckfest...

800s:
3:22
3:30
3:41

50-50:
2:51
3:09
3:31

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6 x 400m run (18:42)

FRIDAY 080926

6 x 400m sprints
2-min rest btw sprints

(18:42)

1:19
1:27
1:23
1:28
1:25
1:27

Felt pretty "good" about the effort. Hope it's not too little, too
late for the OCT APFT in ten days. Oh well, at least I've seen the
light on the benefit of running at least twice a week.

My kids did really well for their first real workout. They've got
pretty good attitudes so far. I'm impressed...

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1946 APFT

WEDNESDAY 080924

1946 APFT

7 deadhang pull ups
41 squat jumps
31 close hand push ups
45 straight-leg rocky sit ups
:55 second 300yd shuttle run
(5x60yd)

Okay with that, looking forward to big improvements by November.

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Chief

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Decided to spin this one after the first cycle. Got three rounds in 2:45 and hit the timer for a one minute break. Then I did three rounds in each set and just timed the whole thing and the splits for each set including each one minute break.

Smoker.

Round 1: 2:46
Round 2: 3:00
Round 3: 2:39
Round 4: 3:10
Round 5: 2:45

Total time: 18:22

Grace* (7:35) 115#

2 x 12 CFWU

Grace
135 pound Clean & Jerks, 30 reps

(7:35) 115 pounds

WEDNESDAY 080917

Jim Perkins swim workout

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Fran (10:44)

TUESDAY 080916

Nothing to write home about but still a PR and I'll take it. Got the
first 11 thrusters, wondering if I shouldn't just do sets of 7 and
closely monitor rest breaks. What I wouldn't give for a real pull up
bar...

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800-50-50 (20:49)

Slower and weaker after hard weekend

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5k Run (28:37)

8:30
9:30
10:37

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Bench press-Pull ups-Back squat

FRIDAY 080912

5 rounds for max reps of:

BW Bench press
Pull up
BW Back squat

(185#)

BP - 8-7-7-7-6
PU - 8-7-6-7-6
BS - 7-7-7-6-6

Wow...talk about metabolic distress...

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3k Run (13:20)

"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...

Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.

This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...

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Linda (aka "Three Bars of Death") (28:11)

TUESDAY 080900

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:

Deadlift: 1-1/2 x bodyweight
Bench Press: 1 x bodyweight
Clean: 3/4 x bodyweight

(28:11)

185# DL
155# Bench
95# Squat Clean

Ouch...

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Fight Gone Bad (270)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Holy crap, don't try to do this one by yourself.  You'll never be able to keep score.  Luckily, I asked my wife to score these as I went along...

FGB (270-101-87-82) Wall ball (30-27-22) SDHP (22-19-17) Box Jump (15-13-13) Push Press (19-16-17) Row (15-12-13)

...ouch!

Deadlift 3-3-3-3-3 (245)

185-225-225-245-245

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Back Squat 3-3-3-3-3 (200#)

3x5 CFWU

Left shoulder and right elbow sore from yesterday, took it easy on the
pull ups.

10x135
5x185

195
200
200
200
200

Was feelin it after the first set and knees kept bowing in on the way
up so I didn't want to push it.

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Db Bear Complex (30#)

Dumbbell Bear Complex

Got hit with this one in May at CrossFit St.Louis and it kicked my butt then. I was using 20s and I didn't finish without cheating. Damn you Laurie...

Tried it again a month or two ago and was ready to move up to 25# dumbbells.

Tried out 30# DBs today and smoked it. Ready for 35s for sure...


Db Bear Complex

5 x Db Deadlift
5 x Db Hang Power Clean
5 x Db Thruster

Perform this "complex" every minute on the minute for 20 minutes. I was able to bang these out with really good form in 33 seconds for all 20 sets. Laid down to recover after round 10, 15, and 18. Piece of cake. Smoked me for the rest of the day though. Sore and tired from top to bottom. Love the workouts that do that. Can't wait for tomorrow...

4x400m Run (5:42)

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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Nasty Girls (25:39*)

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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Half Murph

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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Rapid Ascent Program

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)

Six-Week Push up Challenge

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...

CF Main WOD (19:02)

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!!!!!

CrossFit Baseball

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.

Tabata Something Else (347*)

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

CrossFit Total (625)

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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Six Week Push up Challenge

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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Heavy Thrusters Muscle-ups

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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Holy Zone Batman II

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...

Six-Week Push up Challenge

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...

100 Perfect Push ups (10:10)

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!!!

Six Week Push up Challenge

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.

Happy Sock (16:30)

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

Six-Week Push up Challenge

Week 3 - Day 1

27-17-17-15-Max (60-sec rest)

17/91

Karen (8:41)

150 Wall Balls for time

8:41

Lucy (14:30**)

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...

Six-Week Push up Challenge

Find a new Max day today.

Got 32 today.

Maybe more warm up would produce more push ups...??? Hmmmm....

Lil' Diane

21-15-9 of:

185# Deadlift
95# Push press

9:58

Six-Week Push up Challenge

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...

Holy Zone Batman!!! (212.8lbs)

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

1946 WWII APFT

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

Six Week Push up Challenge

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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Griff (12:41)

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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Front Squat 5-5-5-5-5 (155)

CFWU
3x5

OH Squat
10x65#

Front Squat
115-135-135-155-155

20-min Pull ups & Dips (78/78)

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!!

6 Week 100 Push up Challenge

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!!!

6-Week 100 Push up Challenge

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...).

6-Week 100 Push Up Challenge

Week 1 - Day 2

12-12-10-10-Max (:90 sec rest btw sets)

(25)/69

Felt faster today on the first 10-15 of the last set. Hopefully that is a good sign. It definitely feels like enough PU work, hopefully it doesn't turn into too, too much. I'm glad I am doing all of my push ups chest-to-deck. So tired of looking at "Army" and "AMEDD" push ups...

4x800m Run (13:19)

CFWU
3x10

4 x 800m Run (rest exactly 3 minutes between each set)
3:23
3:18
3:20
3:18

13:19 - 14 seconds slower than last time but I ran better than I felt. Didn't get nauseas by the third lap either. All in all, not bad. Might look at adding an occasional running WOD on Sundays depending upon how I feel. Been feeling pretty smoked lately, probably time for an easy week (not for my students though, gotta start tightening up the screws...LOL!!!!)

6-week 100 PU Challenge

Week 1 - Day 1

10-10-8-6-Max (:60)

(23) / 57

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Back Squat 1-1-1-1-1

Shoulder/upper back was still tweaked so I didn't mess with the press
or deadlift. Felt pretty smoked today.

185-225-225-245(F)-225

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Jeremy (10:54)

Jeremy

21-15-9 of the following:

OH Squat (95#)
Burpees

10:54

Got through the first round in 5:00, the second in 4:00 and the last round in under 2:00.  Burpees killed me as usual.  Yeah Burpees!!!

Stuck with 65# because my OHS is not there yet.  I did get all 21 done in one set so I guess it is there...dangit.  Should be great fun for next time.  Not.


Look for my six-week 100 push up challenge info coming soon!

Lil Runny Angie (16:40)

Lil Runny Angie

Run 400m; 50 push ups
Run 400m; 50 pull ups
Run 400m; 50 sit ups
Run 400m; 50 squats

16:40

Tried to take it easier on the runs and save some for the calesthenics. Still came in on the first 400 at 1:41, 1:50ish for second one and 2:11 for third and 2:15 for last one. Squats took 1:10 or I would have had 16:30. Pull ups destroyed me (again) even with the large Woody Bands. Can't imagine doing this one as Rx'd. Ouch. Another great workout though. Loving the variety. Beat this one by 31-sec since the last one in May (17:11) and 21-sec since March (17:01).

Fran (10:57)

FRIDAY 080724

Fran (10:57)

Got 11:22 in May.

Smoker today, was shooting for 10 minutes flat with 4 min for first round, 3 for second and 2 for last. First round got me. First 7 thruster were pretty good but the last set of 7 really gassed me. Make that the last set of 5 & 2. Felt pretty good though, put together two sets of seven pull ups as well and nothing smaller than sets of three until that last two. Overall happy with the effort. Waiting for the pull up bars didn't help my time any and I'm not sure it helped my resting. Gonna have to stick to a set rest period, either 15 or 20 seconds. We'll see...

Push Jerk 3-3-3-3-3 (155)

WEDNESDAY 080723

Push Jerk 3-3-3-3-3

115-135-135-155-155

Not bad, will shoot for 155 all the way across next time. Pretty sure I can do more but want to see if I can do that much first.

2k Row (7:23)

2k Row

7:23

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CWCF Benchmark (5:58)

CWCF Benchmark

800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (lg band)

(5:58)

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Weighted pull ups, 1-1-1-1-1-1-1 (35#)

Weighted pull ups, 1-1-1-1-1-1-1 reps

20-25-35-35-30-25-25

It always feels a little weird leaving the gym after only 7 reps but I
always feel it by the time I post my results...

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Deadlift 5-5-5-5-5 (245)

CFWU 2x10

DL 5-5-5-5-5
185-185-225-245-245

Thought about going 265 but my 1RM is only 300 and I was feelin pretty good so I tried not to blow it.  Still happy with 245.

Push up - Dips - Push Press

Complete as many rounds in 20 minutes as you can of:

15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

(4)

Another smoker.  Just when you think AMRAP in 20 minutes might be a tough "METCON" workout, it kicks my ass up and down the weight room and turns into another suck-fest that I just hope to survive...GAWD, I LOVE CROSSFIT!!!   THANKS COACH!!!

800-50-50 (21:15)

Took 45-seconds off this one since the last time we did it (March). Pretty good considering I hadn't focused on push ups at all nor running, plus, ran in yesterday's WOD and this is day 3 of workouts so I was already smoked from the squats. Maybe this CrossFit stuff really works...LOL!!!

Run-Squat-Run (13:31)

Perform 4 rounds for time of:

Run 400m
50 squats

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Push up -- Pull up Ladder (12:51)

Modified Sunday's main page WOD:

15 push ups
1 pull up
13 push ups
3 pull ups
11 PU
5 P/U
9 PU
7 P/U
7 PU
9 P/U
5 PU
11 P/U
3 PU
13 P/U
1 PU
15 P/U

12:51

Warm up on Steroids??? (2+1 MU)

SATURDAY 080712

CFWU: 3x5
Skillz: Handstand push ups

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups (20 pull ups/20 dips)

Completed two rounds before Pukie reared his ugly head and brought me to a screeching halt.  Something about all those GHD situps and going over backwards that made me want to chuck.  Got through all of the third round except the last 4 Muscle Ups (16 pull ups and dips).

Not looking forward to this new workout anytime soon...

5K Run (27:27)

Run 5 K

27:27

Treadmill. Painful.

CrossFit Total (630)

WEDNESDAY 080709

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

BS 235 (+10)
SP 115
DL 275 (-25) no bumpers and a little smoked from BS and SP?

CrossFit Games 2008 -- Deadlift-Burpees (9:50)

CFWU  (3x8)

5 rounds for time of:

5 reps 275# Deadlift (185#)
10 Burpees

(9:50)

CrossFit Games

Spent two days volunteering as a judge/trainer at the games this
weekend and I am smoked. 1,200 workouts in two days kept us busy and
the heat was tough. Not sure which workouts I'll try but any one of
them will be a butt kicker.

1-min Pull ups (11+6)

With a continuously running clock do one pull-up the first minute, two pull ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.

Just got to round 11 but it was the first time I've done this workout
with real (kipping) pull ups. Mostly sets of 2 but quite a few sets of
three. Grip and timing the kip were the limiting factors but I was
strong enough to get my chest to the bar early on.

Last time (080301) I got to round 12 with the large IronWoody bands.
What a sweet improvement.

DL-HPC-FS-PJ (95#/26:57)

5 rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push jerk, 6 reps

Scaled to 95# (thank God).

26:57

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Press-Push Press-Push Jerk

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

10x45
5x95

Performed these every two minutes on the two minutes...

SP 105-105-115-115-125(failed)
PP 105-115-115-125-125
PJ 95-105-115-115-115

A little more rest on the 125# shoulder press and I think I would have
had it but I'll keep the rest periods uniform so I can get out of the
gym faster and see how much my recovery between each set improves as my
strength improves.

Push press felt really good, three reps is not too bad so I'll
definitely go heavier next time.

Push jerk really smoked the wrist, stretching and strengthening the
ligaments pretty good. It will be interesting to see how this improves
my overall performance. Hadn't done these heavy enough yet, felt good.