OHS 3-3-3-3-3

THURSDAY 090903

CFWU 2 x 10

OHS 3-3-3-3-3

10 x 45
10 x 65

95-115-115-125-135(F) 2 out of 3, lost concentration and tension...

All in all a good workout. Got lots of unusual sore places due to this week's main page workouts. Going to enjoy keeping up with it I think...

Nat.e

WEDNESDAY 090902

CFWU 2 x 10

Modified Nate

AMRAP in 15 minutes of:
2 pull ups (small band)
4 dips
8 Kb swings (1.5 pood)

~12

Sent from my iPhone

9-7-5 DB DL-HPC-Thruster

TUESDAY 090901

AMRAP in 15-min of:
9 DB Deadlift (2x40#)
7 DB Hang Power Cleans
5 DB Thrusters

9 rounds (ouch)

Sent from my iPhone

Cin.dy

Going to start following the main page workouts from one week ago as best I can. Should be interesting.

3 x 10 CFWU (large band)

CINDY
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Did this at 2/3 speed for the first workout back in three weeks...

AMRAP in 15 minutes of:
3 pull ups (medium band)
6 push ups
9 squats

15 rounds + 3 pull ups

I'll take it. 5 on 2 off is going to be painful for at least two weeks until my eating and sleeping get sorted out...

Half Mara-WHAT??!?!!???

SATURDAY 090829

Not sure why I thought this would be a good idea...

2:16:30

First I thought my nipples were going to rub off in the first few kilometers. Then it was one long, muggy sweatfest where my gooch and my arm pits were rubbed raw!!!

Kept a 6-min per kilometer pace through the first 15 kilometers, then the wheels fell off...

I have a newfound respect for what Greg Amundson did just on CrossFit training. 89 miles in 24 hours. HOLY SHIT!!! WWGD...

Army PT Sucks

FRIDAY 090828

Hit some PT with the company after redeploying from UFG 09. Regular suckfest. Side straddle hops. 25 push ups. 30 sit ups. 45 min death run. Stupid.

Team Murph

SATURDAY 090808

Tackled this one with COL Clark, LT Mitchell, CPT Gillette and myself.

Run 400m
~25 pull ups
~50 push ups
~100 squats
Run 400m

This one hurt even breaking it up between four people. Poor David Kim hit a whole Murph by himself.

MEBB

FRIDAY 090807

Back Squat 3-3-3
185-225-225

Bench Press 3-3-3
185-185-185

Deadlift 3-3-3
225-245-265

Weigh-in

231 lbs
25% BF
172 lbs lean body wt

Shit. Work to do.

GOAL (1 OCT 09)
215 lbs
17% BF
178 lbs lean body wt

Sent from my iPhone

Run day

29:00 run in VFFs

Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...

Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)

Sent from my iPhone

Rest Day

WEDNESDAY 090805

Crap: Subway flat bread, crispy crowns (broccoli, green beans, no Pepsi)

Sent from my iPhone

Hill Sprints

All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.

6 hill sprints (each ~:25)
Rested 1:30 btw each

Did a few push ups and pull ups... weak...

Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)

Sent from my iPhone

Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

777

AMRAP in 10 minutes of:

200m run
7 push ups
7 squats

6 + 100m

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Body Armor

TUESDAY 090721

Sweet double under warm up

400m run
21 OHS (95-lb)
30 pull ups
15 OHS
20 pull ups
9 OHS
10 pull ups
400m run

31:34

Ouch...

Sent from my iPhone

Press-PP-PJ

1RM day at CrossFit San Fran

Press
95-115-135(F)-135

PP
135-155

PJ
155-175-185(PR)

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"Light" Snatches

TUESDAY 090714

Hit CrosSFit San Francisco for a weightlifting workout. What a great
space right under the shadow of the Golden Gate bridge and what a
great group. I would kill to workout with these guys everyday...

10-12 sets of 2 snatches (50% of 1RM)

After warming up with some good dynamic mobility and muscle snatches
we were off. Not sure how many sets we did but I used 65-lbs and I
didn't want to stop except my quads were burning from the new
positions/movement patterns.

What a phenomenal exercise. I can't wait until the Oly cert in Hawaii
in NOV...

Sent from my iPhone

Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

Sent from my iPhone

MEBB

TUESDAY 090707

Back Squat 5-5-5
185-225-240(PR)

Bench Press 5-5-5
185-195-205(PR)

Deadlift 5-5-5
225-245-280(PR)

Lots of good work with Jay Baker...

Sent from my iPhone

APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

Sent from my iPhone

MEBB

BS 5-5-5
185-205-235

BP 5-5-5
185-195-200

DL 5-5-5
225-245-275

Sent from my iPhone

Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

Sent from my iPhone

MEBB

MONDAY 090629

Back Squat 5-5-5
185-205-225

Bench Press 5-5-5
185-185-195

Deadlift 5-5-5
225-245-255 (PR)

Sent from my iPhone

200-400-600 (24:29)

SATURDAY 090627

3 rds for time of:

200m run
400m run
600m run

Rest exactly the amount of each run (i.e. :45/:45, 1:30/1:30, etc.)

8:29-17:44-24:29

:37-1:30-2:30

Try :45-1:30-2:15 next time...

Sent from my iPhone

OHS 3-3-3-3-3 (140)

FRIDAY 090626

OHS 3-3-3-3-3

95-115-125-135-140 (PR)

Glad I didn't get sucked into ugly FGB...

Triceps just starting to hurt from Hindus last Tuesday...?!??!!!?

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Kettlebells and Hindus

TUESDAY 090623

25-20-15-10-5 rep rounds of:

1 pood Kb swings
Hindu push ups

10:25

Sent from my iPhone

Dan John Rapid Ascent

MONDAY 090622

Has it really been two weeks since I last posted? That damn cold kicked my ass I guess...

Dan John Rapid Ascent Program
8-6-4 reps

Power Cleans
95-115

Press
65-95

Front Squat
95-125

Press 3-3-3-3-3 (130)

TUESDAY 090608

Shoulder Press

95-115-120-125-130 (PR)

Horrible Hundred (12:02)

MONDAY 090608

500m Row (1:50)

CFWU x ~2

Pull up / Dip pyramid 1-2-3-4-5-6-7 (28)

Liked this better than 3 x 10 or 15. Going to do these from 1 to 10 for 55 reps on my warm ups.


Horrible Hundred

25 Deadlift (205#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OHS (45#)

12:02

SUNDAY 090607

SUNDAY 090606

Hill Sprints

5 x :40 w/ 2:20 walking recovery

3 x :20 w/ 1:40 walking recovery (steep!!!)


Started to get a twinge in the groin area but held up okay...

Back Squat 5-5-5-5-5

155-185-205-225-245(2)-225

1000 meter row

3:38.5

Sent from my iPhone

SATURDAY 090530

SATURDAY 090530

5 rounds for time of:

400 meter run
10 pull ups
15 DB Thrusters (35#)

24:34

Sent from my iPhone

Filthy Fifty (80%)

30:34

Skipped the last two exercises because this one was kicking my ass...

Damn burpees and double unders anyway...

Sent from my iPhone

Overhead

Press 5-5-5-5-5

95-105-115-125(F)

need more rest btw sets?

Push Press 3-3-3

155-175-185(PR)

Sent from my iPhone

Deadlift 5-5-5-5-5

CFWU 3x10**

225-235-245-255(PR)

Sent from my iPhone

CP Kim Helen (14:40)

Shoulder Press

5-5-5-5-5

95-100-105-110-115(PR)


"Helen"

3 rounds for time of:

400 meter run (~470m)
21 Kb swings (24kg)
12 pull ups

14:40

4:15-4:55-5:30

Heavy Front Squats

WEDNESDAY 090513

5-5-5-5-3

135-155-175-185(PR)-205(PR)

500m Row (1:39.68)

TUESDAY 090512

PR

Damper: 8 (too high?)

gassed at 250...

Sent from my iPhone

Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

Sent from my iPhone

Tabata Something Else

SATURDAY 090509

Tabata Something Else

32 rounds of Tabata Intervals with 8 rounds of pull ups, push ups, sit ups, and squats

push ups: 10-10-9-8-6-6-6-6
sit ups: 10-8-9-10-10-10-10-10
squats: 15-13-15-15-15-15-15-17
pull ups: 5-5-4-4-4-4-4-4

Was too smoked to get in on the "Max the Bench" competition at Collier. 1 rep with your bodyweight earned you a FREE tshirt...

FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Fight Gone Bad (20:33)

Fight Gone Bad (task-based)

Perform three rounds for time. Rest for one minute between each round.

20 wall balls (20#)
20 SDHP (75#)
20 box jumps (24")
20 push press (75#)
20 calorie row

5:55
6:30
6:08

20:33

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

Sent from my iPhone

Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


-----------------------------------

Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

Sent from my iPhone

Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

Sent from my iPhone

TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...

Press - Push Press - Push Jerk

CFWU x 1

Shoulder Press
1-1-1
135-140(F)-140(F)

Push Press
3-3-3
140-145-155(PR)

Push Jerk
1-1-1
175-205(F)-Done

Could have had 185 on the 1RM Push Jerk but I got too greedy and I was already getting tired. All in all a good day though. Need to work the heavy Push Presses more to get my strict press numbers up. Seem to be stuck on 135 for 1RM...

Lil' Runny Angie

Lil' Runny Angie

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

19:40

After the heavy deads, this one broke me off. Each exercise made the next one even slower...

Heavy Deads (325)

MONDAY 090406

MEBB Deadlift
3-3-3-1-1-1

CFWU x 2 (med band)

135x7; 225 x7

245-275-305-315-325-good

3RM - 305 PR
1RM - 325 PR

CF Endurance Workout (66%???)

Got this one from CF Endurance. Glad I didn't do all three rounds...

200s-400s-600s

2 rounds for time with a running clock:

200m run
Rest time it took to complete 200m (~:40 sec)
400m run
Rest time it took to complete 400m (~1:20)
600m run
Rest time it took to complete 600m (~2:00)

14:13

Three rounds of this would be no joke.

I can hardly wait...

OVERTRAINING FOR SURE...

I know I'm overtraining when my blogging falls off for a week straight...

FRIDAY 090403

HORRIBLE HUNDRED

Load up a bar in reverse with a 5lb, 10lb, 25lb and 45lb on each side...

25 Deadlift (215#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OH Squats (45#)

This one royally kicked by butt...

14:49

Ouch

MEBB Back Squat 3-3-3-1-1-1

Back Squat

3-3-3-1-1-1

225-245-255(F)-265-Q-Q

Haven't back squatted in quite a while and I remember why now. It's hard!!! But I am getting stronger somehow (CrossFit is the shit!!!).

Last 5RM was 245, now it's my 3RM and I almost got 255. Got 2 reps and just need some Rage Against the Machine and a little screaming to get the last one up. Fuckin Globo Gym!!!

Was happy with the 265 1RM as well, that's up from 245 I think but I was smoked after that one so I didn't try 275 (this time). All in all a good day and I feel good enough this morning to get some MetCon this afternoon with our CF Yongsan group. Stay tuned...

Heavy Thrusters

Thrusters
7-5-5-3-3-3-1-1-1

95-115-115-135-135-135-155-155-155 (all PRs...)

First time with heavier thrusters and I was pretty pleased with the results. And it feels really, really good to drop heavy weights from overhead. Fuckin Globo-Gyms!!!

8k Row - 7:52

Ouch!!!

5k Run (25:30)

Tried another 5k just to see where my running is at for next month's APFT.  Haven't really run since last year's APFT on OCT.  Done some hill sprints here and there but that's it.  Maybe a Helen or two.  Not much.  Felt pretty good today in the Vibram Five Fingers, feet didn't hurt nearly as bad as the first time last year.  Calves are smoked though.  Good smoked.  Might motivate me to workout tomorrow and Monday.  We'll see...

Front Squat 5-5-5-3-3-1

CFWU x 3

OHS 45, 65, 95
Ring Dips (broken)

Front Squat

5-5-5
135-155-165

3-3
185 (4)

1
205 (PR)

Smoked...

Cindy (14 rounds)

Ouch...

This was good though, after two full rounds of the CFWU no less.

Need a good pull up bar and no more excuses...

Sent from my iPhone

Grace* (9:56 - 115#)

Glad I didn't try to do this as Rx'd. This smoked my bags. Gonna hit
more workouts this week.

Grace
30 Clean and Jerks anyhow for time

9:56

Broke these up into sets of 5-4-3-2-1-5-4-3-2-1. Grip is smoked and I
am TIRED. I like this one. Gonna get 135 next time...

Sent from my iPhone

Donkey Kong

4 rounds for time of:

Descend/ascend 6 flights of stairs
20 pushups
30 sit ups
40 squats

19:25

3:50-5:04-5:04-5:27

Almost wish the Camp Carroll gym opened up earlier so I could have
tried 20 rounds of Cindy for time instead (almost...)

Sent from my iPhone

OHSquats

FRIDAY 090306

Overhead Squats

5-5-5-1-ouch

95-115-115(5RM)-135(1RM)

Finished with max reps at 95-pounds (12).

THURSDAY 090305

Rest Day

Sent from my iPhone

Hill Sprints

TUESDAY 090303

6xHill sprints
@ :45 seconds per sprint

Forgot how much these suck...

MONDAY

Rest Day

TUESDAY

Rest Day

Sent from my iPhone

Helen (12:36)

Helen

Run 400 meters
21 Kettlebell swings
12 pull ups

12:36

This one was a little rough. My run has fallen off for sure. Glad I
used the 16kg Kettlebell. Tweaked my damn upper back trying to pull
the bell down rather than be lazy and take a micro-break by letting it
just fall down. You definately have to stay tight.

First round was 3:30. Last two were about 4:30 each.

Will run easier the first round next time and run harder the last two
rounds. Should also handle the 2 pood (24kg) Kettlebell next time.
Just hope my pullups are better by next time...

Sent from my iPhone

Hat Trick

OHSquats 1-1-1-1-1
115-125-135 (PR)

Front Squats 3-3-3-3
135-155-185 (PR)

Back Squats 5-5-5
225-245 (PR)

Couldn't get the boys away from the weights today. When you can drop
it safely, you have the confidence to lift more weight.

PRs were flying in left and right...

Sent from my iPhone

Gordie (26:15)

12 rounds of:
10 deadlifts (135/95)
8 push ups
6 hang power cleans (135/95)
4 burpees

13:00 for the first 6 rounds. I'll bet I miscounted and only got
11??!?!!? We'll see when David posts the video... ouch...

Sent from my iPhone

Playin with Squat Cleans

The great thing about never having worked a movement, every time you
hit it, it's a PR!

1RM squat clean - 155#
3RM squat clean - 135#
5RM squat clean - 115#

Could have done more but my crappy form got worse fast.

Was just glad to move some weight. What a sweet exercise...!!!

mdp

Sent from my iPhone

Rest Days

SUNDAY 090222

Rest Day

Woke up with upper back pain AGAIN. I guess it's not from too much
judo. Damnit!!! Might have to front squat tomorrow.

SATURDAY 090221

Rest Day

FRIDAY 090220

Rest Day

Sent from my iPhone

Tabatas

THURSDAY 090219

Camp Kim

Tabata Something or Other (OUCH-ish)

35# Kb Swings
8-9-8-8-7-7-7-7
Wall Balls
9-9-9-9-9-9-9-9
OH Squats with PVC
10-13-11-11-11-11-11-12
55# SDHP
7-7-7-7-7-7-7-7
Jumping Dips
20-21-22-23-24-25-26-27

This was a good one. I was worried about all the squatting but it wasn't too bad. Adding push ups and/or pull ups in there somewhere would have been a little brutal. That's my favorite, a "little" brutal...

Frozen A$$ Fran (9:58)

WEDNESDAY 090218

Rest Day (CP Carroll trip)

TUESDAY 090217

Fran

Outside

40 degrees

No gloves

9:58

Worked up a sweat but it wasn't enough to save my frozen ass hands.
Between the cold ass barbell and pull up bar, fingers felt like
swollen, numb little sausages and couldn't tell if grip was going to
keep me on the pull up bar or not.

Really felt like quitting this one but our newfound CF community got
me through it.

I won't be too proud to workout with gloves on ever again...

Sent from my iPhone

Fight Gone Bad

MONDAY 090216

Rest Day.  Took the little boy skiing for the first time today.  Lots of fun but lots of work bending over and hanging onto him while snow plowing the whole way down the mountain.  Cold as hell too.  Good day though.


SUNDAY 090215

Rest Day


SATURDAY 090214

FIGHT GONE BAD

Hit some FGB with our newest clients.  Big fun but a very challenging way for some newbs to learn to tackle a few semi-complicated moves.

They were chomping at the bit so we only hit two rounds and then let them go.  I wasn't complaining.  Those two rounds kicked my butt.

I gotta get after it.

Got almost 100 points on the first round, only like 75 rounds the second.  Final round would have been ugly.  Would like to chase the elusive 300 points on this one day sooner than later.

mdp

More Workouts

Getting back into the swing of things finally.  It definitely helps having a set routine and a schedule that becomes easier to stick to as time goes on.  Would like to start ramping back up the intensity soon.

 

FRIDAY 090213

Rest Day


THURSDAY 090212

Rest Day

 

WEDNESDAY 090211

 

CFWU 3x10

 

Half Cindy

 

Perform as many rounds as possible in 10 minutes of:

5 pull ups (medium band)

10 push ups

15 squats

 

Pushups were the hardest again.  Gonna have to start greasing the groove...

 

7 rounds in 10 minutes**

 

 

TUESDAY 090210

 

CFWU 3x10

 

Front Squats

 

5-5-5-5-5

 

95-115-135-135-135

 

 

MONDAY 090209

 

Rest Day

Swing - slam - wall

10-9-8-7-6-5-4-3-2-1 reps of each of the following:

Kettlebell swings, 16kg
Slam balls, 10#
Wall balls, 20#

9:40

Should be 5 rounds of 20 or 30.

Sent from my iPhone

Warm up from Hell

Tried to hit an easier metcon-y workout to help get back in the swing
of things.

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

Squat
Samson stretch
Sit up
Back extension
Push up
Double unders

22:13

This was a good one. Would be interesting with less rest between the
pull ups to double unders and back to squats.

Sent from my iPhone

Technique, Consistency, then Intensity

It's been a long painful lay off but over the holidays when you are bombarded with excuses and you are not on your regular schedule AND you don't have your usual reliable day care, it can be a little difficult to drag your butt to the gym every day for some of your usual pain.  Needlesstosay, it's been a while and it's going to stop this week.  Back in the saddle.  Starting from scratch.  Starting over.  Restarting.  Whatever.  Just gonna do it.  Wish me luck.

Have had two or three crappy workouts since getting to Korea but that's mostly because it's been weeks since the last good workout and it always hurts more to start over.  Going to start hitting it again this week and see what happens.  Have a line on a pretty good pull up bar and I'm all set at home for pull ups and dips during all the crappy, homemade AFN (Armed Forces Network propaganda commercials on our version of cable TV) commercials.  Should be fun working off all this Turkey Day through Lunar New Year's flab...

C.H.

Globo gym workout

Took CrazyWife to the local Globo Gym to get in a quick workout. We were both pretty sore from the Dan John Rapid Ascent lifting.

Warm up

Played with handstands.

3 rounds of max perfect push ups. (25-16-15)

Warm up 250m row.

500m Row. (1:34.9) Concept2 Model C but at least they had two of them.

Tabata Sprints. Only got four rounds at 12.0 incline and 7.0 speed. This kicked my ass. I guess that ten pounds I put on is catching up with me. Going to have to balance the metcon with the weightlifting I guess...

WEDNESDAY'S PROGRESS REPORT

TRAINING: 7 (felt like an 8 but it was a pretty weak effort)
RECOVERY: 5.5
Sleep (2) 6hrs of okay sleep
Nutrition (2) one cheat (cake and ice cream - yum)
Active Recovery (0)
Stress (1.5) alone time + hung out with Crazy Great-Grandma

Sent from my iPhone

Tracking your Progress

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland.  It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again.  It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again).  I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale.  On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher.  On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training.  Pretty simple (I hope).

TRAINING score (1-10)
  1-3: no training
  4-5: active recovery (no workout but beneficial Rest Day)
  6-8: easy through medium workout
  9-10: sweat angels through OMFG

RECOVERY score (1-10)
  Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
  Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
  Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
  Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes.  Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress.  Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse.  Just need to keep track of this and make sure Rest Day is all about recovery.  I guess my cheat days can't be when I'm not working out.  Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Dan John Rapid Ascent

8-6-4 reps of the following:

Power Clean
95-135

Shoulder Press
65-95

Front Squat
115-145

Felt good in all three. Still getting stronger?! Gonna have to go
bigger next time...

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Gymnastic Cert

3-4 January 2009

Las Vegas, NV

Max Overhead

MONDAY 081229

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

Un-fun "Globo Gym" workout. What a bunch of zombies floating through the gym, alone, hidden behind their iPod and headphones. Losers. I'll never go back to that crap...

SP 95-95-115-115-135
PP 115-125-135-135-135
PJ 115-135-135-150 had to leave early, couldn't take anymore of the dreadful, boring ass atmosphere...

Getting sick, feeling like crap, very tired of eating with the carboholic families. Have we always eaten such crap and thought we were being healthy????

Can't wait for the Gymnastics Cert this weekend. A little worried that it's going to kick my ass.

SATURDAY 081227

SATURDAY 081227

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds in first 10 minutes as Rx'd.
7 rounds in second 10 minutes at 65#.

Pussed out...

"The Chief"

WEDNESDAY 081224

The Chief

Perform as many rounds as possible in 3 minutes of:

135-lb Power cleans, 3 reps
Push ups, 6 reps
Squats, 9 reps

Rest for one minute and repeat four more times.

4-3-3-3-4 plus some random reps at the end of most of the rounds...

What a suck fest... loved it...

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Squat yer @$$ off

Another dozie from Andy and Chaaz at CrossFit Asylum.

3 rounds of:

135# back squats, 50 repetitions

Rest as required between each set. Try to get as many reps as
possible per set (up to 50) without racking the weight.

30-26-22

Damn, just when my legs and glutes were feeling better...

Also got 3 sets of kipping pull ups on their sweet 1-1/2 inch bar.

10-10-15(PR)

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Deadlift-push press

MONDAY 081222

21-15-9 reps of:

Deadlift (185#)
Box jumps, 20-in
Push press (95#)

9:00

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Jackie (11:02)

SUNDAY 081221

Jackie

1000m Row
45-lb Thrusters, 50 reps
30 pull ups

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Mini-Painstorm

Tried this one out at CrossFit Asylum in Boise.  What a sweet box they have over there.  3000 sq ft of CrossFit-y goodness.  I can't wait to have something very similar.

PAINSTORM XX???

3 rounds for time of:

10 Db ManMakers
20 Db Deadlifts
30 Db Snatches
40 Db Lunges
50 Db Swings

25# Dumbbells/16kg Kettlebell

36:36...Ouch!  Now I know why I have stayed away from all things Painstorm...!!!  This one is really supposed to be 7 rounds for time... WHAT!?!??!?!???

Barbell Cert Day 2

More learning and more punishment...

Deadlift
5RM - 245 (PR)

Power clean
3x3 - 135 (PR)

Smoked...!!!

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CF Barbell Cert

SATURDAY 081213

Another great certification with insights you can't get from a book or
some videos.

(Re)learned the squat, the press and the bench press.

SQUAT
5x5 (185) PR having never tried a 5RM

PRESS
115 - 5RM PR
135 - 1RM PR

BENCH PRESS
195 - 5RM PR

What a day! Now I can safely start lifting heavy!!!

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Nasty Girls (24:25)

Nasty Girls
3 rounds for time of:
50 squats
7 muscle ups
10 135-pound Hang Power Cleans

24:25

7:00
8:45
8:40

Only got the first set of squats unbroken. Subbed 3 pull ups and 3
dips for each muscle up. First 21 pull ups and dips were broken into
3 sets of 7. Will talk about the belly of the beast next time...

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Finding your kryptonite

Holidays are here and we are stressing big time.

The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???

I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.

It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.

That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.

Therefore...

Pepsi is my kryptonite...

So...

Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.

Today:
44 ounces

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Annie (15:42)

"Annie"

50-40-30-20-10 rep rounds of:
Double unders
Sit ups

15:42

This one was ugly. I have been avoiding DUs like the plague. I tried
some ugly doubles and uglier triples the first two rounds but I was
failing so often that it was losing it's metcon effect. Went with
straight jumping with a single double under mixed in to keep jumping.
This one will be an ass kicker when I try to string together the DUs
more and more. Did get one set of 4 in a row but that was it for my
Coordination, Accuracy, Balance and Agility...

Individual rounds looked like this:

4:40
4:29
3:13
2:13
1:04

Lots of room for improvement (as usual).

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Pull ups & ring push ups...

Complete as many rounds as possible in 20 minutes of:
15 pull ups
15 ring push ups
15 back extensions
15 GHD sit ups

Got 7 rounds + 5 pull ups of 10 pull ups, 10 ring push ups, 10 lying
back hypers and 10 regular sit ups.

1st three rounds of 10 straight pull ups on real pull up bar was
sweet. Kipping pull ups will come with continued practice...

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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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