Bringing CrossFit to the Masses...

TUESDAY 071120

   Rest Day

   Resting up for repeat of Sunday's workout.  Going to take it to the guys at work.  Should be interesting.  I wonder how much faster I'll go this time if I don't hold back as much???  Really wanted to lift something heavy today...

 

MONDAY 071119

   Rest Day

 

SUNDAY 071118

   3 rounds for time of:

   Run 800 meters

   50 pushups

   50 pushups

   (20:43)

 

SATURDAY 071117

   Rest Day

   Judo Practice

 

FRIDAY 071116

   "Fran"

   21-15-9 reps of:

   95# Thrusters (scaled to 65#)

   Pullups (using medium Woody band)

Bring on the Rest Day

Busy as heck this week because Monday was a holiday and I don't have a good excuse.  I've been keeping up with my log on the CrossFit site, just need to work more on this blog.  I probably don't have anything constructive to say about these workouts early in my CF career (devout Kool-Aid drinker since 1 OCT 07) but we'll see.

 

THURSDAY 071115

   Rest Day

Getting back on track with CF schedule after unscheduled break last Tuesday.  I'm learning that 1 rest day in a row doesn't hurt and usually helps with output in upcoming workouts.

 

WEDNESDAY 071114

   "Linda"

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

   Deadlift: 1-1/2 bodyweight (scaled to 155#)

   Bench press: body weight (scaled to 135#)

   Clean: 3/4 body weight (scaled to 65#) never done these before so I scaled it way back just to get a feel for them, more weight would be a bear.

   for time (18:43)

 

TUESDAY 071113

   Rest Day

Needed this one after yesterday's "Murph" attempt.  Beginning to see when I need to give my old bones a break...LOL.

 

MONDAY 071112

   "Murph"

   Run 1 mile

   100 pullups

   200 pushups

   300 squats

   Run 1 mile

   for time (44:31)

Did this one in observance of Veteran's Day since it is one of the hardest CF "Heroes" workouts, named after the badass Navy Seal (LT Murphy) who loved to do this workout with a 20-pound vest on.  My effort was severely scaled but it has been one of the hardest/longest CF workouts I've done so far.  It was good for showing me how to pace myself and "manage" my discomfort as I tried to work through all of this punishing workout.  I'm already looking forward to another attempt at it when my POSE running style is more natural and more efficient for me.  Just getting into POSE running very, very cautiously.

DOMS...DOM, DOM...DOMS

Delayed Onset Muscle Soreness...the newest member of my family resides
in my thighs, hamstrings and butt after the last three days of
CrossFit. That stuff is the real deal. Woke up feeling a little sick
(from staying up late with the boy and playing video games) and my
whole body was sore, sore, sore (but in a good way, like muscle tissue
rebuilding stronger than before) and I woke up from a nap after
breakfast (crashed til noon) and checked the ole' resting heart
rate...52 BPM!!! That is pretty good. I'll bet I can get it down
around 45 BPM on a good day first thing in the morning. We'll see.

SUNDAY 071111
Rest Day

SATURDAY 071110
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Don't have a Concept2 Rower (yet) so I substituted SDHP (sumo deadlift
high pulls) with the 45# bar and fell for the ole' "well this
shouldn't be too bad, it's only 45 pounds". Wrongo mooseface. Since
a 1000m row is 100 SDHPs, I completed 100-75-50 SDHPs. Since I didn't
have a jump rope that I could pull off double unders with, I used my
Green Monster from LifelineUSA (1-1/4 weighted jump rope) and did four
times a many jumps (100-200-400). What a smoker!!!!! Another pool of
sweat under that little'ol 45# bar and I had to break up all of the
SDHPs into 25-rep blocks. OUCH!!! But didn't hurt anything like the
next day...

FRIDAY 071109
"Cindy"
Complete as many rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
(15 rounds)
I'm still on the jumping pullups (and will be for quite awhile until I
start "Greasing the Groove" to improve them faster). Pushups and
MetCon became the issues in this one. I thought I would just do it
like "Mary"(?) which is one round of those exercises every minute for
30-min. I figured, "it''s ONLY 20 minutes, no problem, I'll shoot for
20. Wrongo mooseface. I was into the second round when I realized
I'd have to pace myself and just do four rounds at a time and take a
one minute break between every four. That would still be 17 or so,
right? I'm realizing lots of higher math goes on in your head during
a CF workout when you are huffing and puffing and your muscles are
begging for just a little bit more oxygen... And I was only one round
into the second set of "four" when I realized I better get 4-3-2-1 and
see where I'm at from there. Seemed reasonable at the time. I'd
still have 6 minutes left and I'd have 10 rounds under my belt. Ended
up doing 2 more, taking a break and doing three more with about 20
seconds to spare, just didnt' feel like getting into any more pullups
or pushups... What a smoker!!! And I thought this would be one of
the "easier" ones...LMAO!!!! This was a good warmup for "Murph" on
Monday (that's my penance for Veteran's Day since I am not deployed
right now, that should be fun?

THURSDAY 071108
Deadlift 3-3-3-3-3 reps
185-185-205-225-255(PR)
I didn't know if I was going to get to this one, I was doing
Kettlebells with a group of Nutrition students but that went pretty
easy and served as a good warmup for the Deadlifts before my shower.
Set a PR of 255 pounds on the final set. If you'd have told me two
weeks ago that I'd pull 255 on anything, I'd have told you you've lost
your marbles. But the proof is in the pudding, I felt so good working
my way up that I just decided to go for it, it's only three reps
anyway. And I was right. I can't wait to try those again. I think
I'll shoot for 5x3 @ 225# (equivalent to my BW).

WEDNESDAY 071107
Rest Day

3 tough is enough...

3 days on of CrossFitting is a real challenge.  By the end of two days in a row of WODs, I am pretty worked depending on how challenging they were (usually very).  By the third day, I'm definately in need of a rest.  Gotta listen to the body.  But I do have Thursday "off" when I put some nutrition students through the paces with kettlebells.  That and I "missed" todays prescribed WOD of heavy back squats (1-1-1-1-1-1-1) in favor of double double tabatas with the boss.  We'll see what the bod decides.  No shame is taking that well deserved day off.  Might be easier to stick to this experiment with Zone/Paleo and Intermittent Fasting.  Not eating from 1:30pm until 4:30am is a little bit of a challenge.  Had to have a Zone Bar when I went to bed last night cuz I didn't want to bonk at PT today.  I think the power shakes before PT are helping though.  Dropping my favorite pre/post calories, chocolate soy milk to see if there is any truth to the "it increases estrogen production" rumors.  Pray for my stomach tonight...LOL.

 

TUE 6 NOV WOD

 

Double Double Tabata

   Double Tabata #1

   Pushups (15-15-13-13-11-10-11) skipped one, oops

   Squats (17-18-17-17-17-15-17)

 

   Double Tabata #2

   WallBalls (14#) - 8 per (64)

   Kb Swings(16kg) - 8 per (64)

 

MON 5 NOV WOD

 

4 rounds of:

400m run

2-min rest btw each round

(12:37) respectable time considering I was doing everything I could to stay with the POSE Method.  With 6 total minutes of rest, that's still a respectable 6:37 mile time which is exactly the pace I need for a 13:20 2-mile run.

 

Bring on the WODs (and WONs)

SUN 4 NOV WOD

  "Nasty Girls"

   50 squats

   7 muscle ups

   135# Hang Cleans - 10 reps

   3 rounds for time

Did 3 jumping pullups and 3 dips per muscle up (21/21) and pulled 95# for hang cleans (coulda done more maybe?).  After three days of WODs and two rest days, I feel great and the arms, upper body, and legs are turning into solid muscle...quickly.  This is amazing.  Hi my name is Mike and I'm addicted to CrossFit...  Oh yeah, and I've been doubling up on the WONs (Workout of the Night) with the wife all weekend.  It's been awhile since we did WONs during the day...without a rest day in between...LOL

 

SAT 3 NOV WOD

   Rest Day

 

FRI 2 NOV WOD

   Rest Day

Going to stop doing regular Army PT AND WODs.  Just going to focus on WODs whenever possible.

Bring on the WODs

Made it official, I'm going to faithfully follow the CrossFit WODs now. I have been lurking on the CF site for a month now (1 OCT) and my garage gym is finally stocked and I'm ready to go. Finally got smart enough to lower my pullup bars so I could do jumping pullups. Therefore, I did my first two complete rounds of the CFWU and it felt GREAT! I didn't realize how hard the dips were going to be. I used to be decent at them. I used to weigh under 200lbs too I guess. I will have to scale not only because my pullups, dips and overall strength are pretty attrocious (-sp?) but also because I have to workout at least 3 times a week in the Army. But starting in JAN, my students will be CrossFitting whether they like it or not so that will be good. We'll see how it goes. Right now I'm nursing some shoulder pain that started after trying out some Bench Press last week for the first time in years. I took it extra easy but those and a bunch of pushups the next day and wham-o, shoulder pain. But not "normal" somethings-wrong socket pain, this is higher up in the AC joint (acromio-clavicular???) from my A&P days if I remember right. And it doesn't bother range of motion or anything, just aches all day long. A real drag. Just like the left knee that has bothered me since that errant soccer shot (Left footed, what was I thinking?) in 2001. However, since starting to CF, the knee actually feels better, but the nagging left foot planter fascitis and heel pain won't go away. I'm starting to implement the POSE Method to fix that I hope (fingers crossed). Okay, on with our show.


THU 1 NOV WOD

Kb Round Robin (16kg)
Ran a group of students through every exercise I knew from top to bottom. Got a great sweat going but I still feel good, not worn out.

Tabata Squats (6 rounds ala the posted Tabata experiment)
I too am going to play around with these to improve the squats, pushups and pullups in rapid fashion
17-17-16-16-15-15 (at 6'3" that's alot of up and waay down so I'm okay with those numbers-last two sets were thigh smokers)

CFWU - 3 rounds of 10ea (jumping pullups)

CF WOD - "DIANE"
21-15-9 reps of:
225 Deadlift (135#)
Handstand pushups (Seated DB shoulder press - 2x30#)
(8:57 - pretty smoked, couple of breaks in each set of shoulder presses, DL was good.

WED 31 OCT WOD

Slept in til 0530 today, was planning on a rest day...DENIED

CFWU
2 rounds of 10 ea
(Jumping pullups and parallette bar dips with feet on a bench)

Front Squat 5-5-5-5-5 reps
115-115-115-115-115
Good first effort. Significant stretching in the wrists but once I figured out the just let go and raise your elbows it wasn't bad. Thought about adding weight on last one or two sets but the trick-or-treaters were starting to stair into the garage gym and I didn't want to have to dump anything and scare any kids...LMAO.

Alot'a Tabata

TUE 30 OCT 07 WOD

 

Alot'a Tabata

Wall Ball

12kg Kb Swing

2x12kg Kb Thrusters

Pushups

Box Jumps

Pushups

OH Squat (broomstick)

25lb DB Renegade Rows

Burpees

12kg Kb Swing

2x12kg Kb Thrusters

Pushups

Squats

Handstand Hold

 

2 rounds - 14:30

 

 

MON 29 OCT WOD

 

Modified "Lucy"  (5 PU, 10 Burpees, 400m x 5 rounds)

10 Pushups

15 Situps

400m (tried to stick with POSE Running)

 

5 rounds - 13:41

 

Not sure why I was about 2-min faster than my Lucy time 10 days ago.  The pushups and burpees were taking me about 57 seconds each for the first two and they never got worse than 1:10.  Tried to stay around 2:00 for the 400s.  The pushups and situps were only taking 47 seconds but after five rounds that's only 50 seconds faster unless my PU/Burpees really fell off slower than that.  It's either that logic or I was running faster in the POSE Method even though I was consciously trying to run "easy" (without dying and losing all simbelance of proper technique) and stay around 2-min each.  Could it be easier to run faster in the POSE Method?  I'm looking forward to getting my calves and core strong enough to sustain a 2-mile run.

Well Deserved Rest

SUN 28 OCT WOD

 

Rest Day

 

SAT 27 OCT WOD

 

Rest Day

Judo practice

shoulder is sore (from pushups??? or bench???)

calves sore

 

FRI 26 OCT WOD

 

POSE Running Technique on track

30-sec 10 pushups/walk (110 pushups)

30-sec form running

Smoke, Smoke, Smoke, Rest

THU 25 OCT WOD

 

Rest Day

 

WED 24 OCT WOD

 

FIGHT GONE BAD

 

Wallball (14#)

Kb Swings (24kg)

Pushups

Box Jumps (22")

Green Monster (1.25#)

 

1-min each

3 rounds

1-min rest btw each round

Remington Steele

TUE 23 OCT WOD

 

Bench Press

3-3-3-3-3

135-155-185-185-205(almost)

 

Back Squat

3-3-3-3-3

135-155-185-205-205(good)

 

Next time will try a good warmup (135x10 for each one) and stick with same weight for all 5 sets.  5x185 for bench and 5x205 for squats.  That ought to create a little "BURN".  Can't wait.  This workout energized me.

Double Tabata

MON 22 OCT WOD

 

Double Tabata

Air Squats

   17-15-15-15-15-15-15-15

Pushups

   17-13-10-10-10-10-9-10

 

Started doing as many as I could the first round (of course) then quickly transitioned into "just survive this experience" mode.  I think I will better be able to monitor my progress and still get in the most volume with set reps per set (say that 10 times fast).  Otherwise, my pushups would be 17-13-8-5-5-5-5-3.  They are still strict form pushups and if I stick with 10s, that's 80 pushups.  Going to shoot for 12s and see what happens.  That would be 96 so that would be cool.

Rest Days???

SUN 21 OCT 07 WOD

 

Rest Day (???)

Calves are still smoking from the Pose Clinic yesterday.  Going to work some pullups today to jump start my quest for "mastery" of the fat kid pullup...

 

SAT 20 OCT 07 WOD

 

Rest Day (???)

Pose Running Clinic in Austin with Dr. Mike

2 hours of hopping and "running" learning to stay on the balls of your feet.  Quite a workout.  Lots of great drills for balance and strength that I am lacking in the calves and lower legs.  Also learned some smoker crazy yoga pushups that Dr. Mike learned from Nicholas Romanov.  Great day.

My date with "Lucy"

FRI 19 OCT WOD

"Lucy"
5 Pushups
10 Burpees
400m Run
5 Rounds

(15:42)

Sent from my iPhone

Flaming Enema

Broke out a new circuit on the boss today.  Brutal.  We stopped after 15 minutes.  We were only half way through to the goal numbers of 200 total pushups.  Ouch.  Buttocks are already starting to hurt.  The worse part had to be the new 14lb Dynamax Medicine Ball.  Those will make a man out of ya.  Can't wait to adjust to the 20 pounder...  Was going to add in Air Squats between "exercises" for big group but they didn't show.

 

THU 18 OCT WOD

 

Flaming Enema Circuit PT

 

Wall Balls (14# ball)

Pushups (10)

32kg Kb Sumo DL

Jump rope with 1.25# weight rope (Green Monster)

2x12kg Kb Thrusters

Pushups (10)

24kg Kb Swings

Green Monster

2x12kg Kb Thrusters

Pushups (10)

 

(15:30 - 100 pushups total)

 

Tabata Intervals (work for 20-sec; rotate to next exercise on the 10-sec portion)

 

Lot'a Tabata

Worked out a new circuit today ala Fight Gone Bad.  Four Kb stations with alternating Pushups and Green Monster (weighted Jump Rope) in between.  Used the Tabata intervals for work (:20 seconds) and rotated between stations for the rest (:10 seconds).

 

TUE 17 OCT WOD

 

32kg Kb Sumo DL

Pushups (10)

24kg Kb Swings

Jump rope

2x12kg Kb Thrusters

Pushups (10)

16kg Kb Figure 8s

Jump rope

 

Went for 20 minutes.  Pretty sure I got 5 circuits in because I was at 100 pushups.  It was a little bit of a smoker.  Tomorrow going to go bigger with Wall Balls and 12 other stations.  Lots of squatting, going to name it Flaming Enema...

 

MON 16 OCT WOD

 

Swim relays for SG 6 (CPT Sims' group).  Supervised their swims.  Tried out a new relay for time to keep track of my in-shape-ed-ness using the patented MAJ Perkins (no relation) upper-lower body relay.  Swim down and back in a 25m pool with the kick board (all legs) and then switch to the floaties that go between your legs (all arms).

 

MAJ Perkins upper-lower body relay

50m kick board

50m floatie

3 rounds

 

(9:31)  smoker

Working towards the "3 Bars of Death"

Hit one of my first workouts with the heavy weight.  Put together a package that I think I can maintain every once in a while to hit three big lifts at once when I have enough time to workout that day and enough previous rest to get through this one.  I'll probably start timing this one when I can do the 95 pound thrusters.

So the workout will look like this:

95# Thrusters 21-15-9

5x3 Deadlift

1-1-1-1-1-1-1 Back Squat

 

I tried it with 2-min rest periods between every set but I think I'll make it 1-min when I start timing the whole thing.

 

MON 15 OCT WOD

 

Beginners "3 Bars of Death"

 

65# Thrusters 15-15-15

5x3 Deadlift 135-155-185-205-225

1-1-1-1-1-1 Back Squat 135-155-185-215-225-135(10-rep finisher)

 

2-min Rest between every set

My date with "Claudia"

SUN 14 OCT WOD

 

Claudia - 15:34

20 Kb Swings (24kg) - 400m Run (5 Rounds)

Swings - :53, :50, :50, :55, :53

400m - 1:55, 2:04, 2:08, 2:15, 2:15

 

12kg Kb Shotput - 100 yards - 1:32

Life is good

Decided to forgo Judo today and take a true Rest Day.  Spent the day with the family, got some new clothes for the little boy, got the materials for my parallette bars and my garage gym pullup bar.  Look out CrossFitters, there's gonna be a new sherrif in town...LMFAO...I am so far from Cross"Fit" right now it isn't funny but I can only imagine how good this will be in six months when the next APFT rolls around.  Can't Wait.

 

SAT 13 OCT WOD

 

Rest Day

 

**Did knock the dust off the road bikes and dug out the spandex and rode for 30-min tonight.  Thighs are burning but they should be good for our date with "Claudia" tomorrow.

Ultimate Frisbee - Rest Day???

Spent easy day following APFT playing Ultimate Frisbee in the dark at 0530.  Lit-up frisbee made for some intersting maneuvers in the dark.  But it works.  Ultimate is always a good time.  It amazes me the number of people who can't throw a frisbee...maybe the hippees died out too soon...

 

FRI 12 OCT WOD

 

Ultimate Frisbee (30-min)

 

Suicide Ladders

20-40-60 yards (Sprint down - backpedal back)

3 Rounds

25 Pushups

25 Crunches

25 Pushups

 

October APFT

THU 11 OCT WOD

 

APFT (270)

2-min PU - 65 (90)

2-min SU - 75 (99)

2-mi Run - 15:20 (81)

 

 

WED 10 OCT WOD

 

Rest Day