Fran

21-15-9 reps for time of:

   95# Thrusters  (65#)

   Pull-ups  (LG woody band)

 

(8:59)

 

WOW!!!  CrossFit never ceases to amaze me.  Every time I'm feeling the least bit confident, I'll bump up a scaled weight a little bit...and...I pay for it.  This one absolutely smoked my grip/forearms.  Need to figure out how to support the bar in my front squat with elbows up and still push the weight overhead with the wrists all back.  Gotta some transition piece I'm missing.  That and all those pullups (even with the woody band) torched the forearms.  I love it!!!!!!!!!

Back for more in 2008

After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle.  Nothing like starting over from what feels like zero again.  Oh well, at least the gains are fast with CF.

SUNDAY 010608

"Tabata Something Else" (round robin)

   Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.  

(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)

Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo.  Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...

Pull-ups 10-10-10-10-8-8-8

Push-ups 10-10-10-8-11-11-9 (smoked)

Sit-ups 10-10-10-10-10-10-10

Squats 15-15-15-15-15-15-18

SATURDAY 010508

Rest Day (Thighs and butt still smoked from squats and deadlifts on 

Back for more in 2008

After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle.  Nothing like starting over from what feels like zero again.  Oh well, at least the gains are fast with CF.

SUNDAY 010608

"Tabata Something Else" (round robin)

   Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.  

(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)

Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo.  Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...

Pull-ups 10-10-10-10-8-8-8

Push-ups 10-10-10-8-11-11-9 (smoked)

Sit-ups 10-10-10-10-10-10-10

Squats 15-15-15-15-15-15-18

SATURDAY 010508

Rest Day (Thighs and butt still smoked from squats and deadlifts on WED-neck still sore???)

FRIDAY 010408

Rest Day

(Butt and Thighs sore from squats and deadlifts on WED-tweaked my neck during THUR workout???)

THURSDAY 010308

CFWU

Treadmill work

1.5% grade - WU 7 min at 10-min mile pace - 7 min at 7:30-pace - 5 min at 12-min pace cool down (2 miles total)

WEDNESDAY 010208

Sorta' CrossFit Total

Squats Press Deadlift 5-5-5-5-5-5

Squats 135

Press   65

Deadlift 155

Going to do one of these exercises every MWF after PT to increase my strength via Starting Strength.  M-Squat, W-Press, F-Deadlift increasing by 5-10 pounds every week until I get near a 5RM...

Knocked up Lucy

Back in action after a month off with various injuries. Hurt my shoulder/back during Combatives training the first week of December and nursed that for almost three weeks. Came back to work right before Xmas break and tried one day of PT with a date with Lucy. Lasted four rounds before I was so winded I thought I'd visit pukie so I cut it short. Shoulder felt better but I didn't. This was just a few days after battling some pneumonia-like symptoms for a week during Pablo's wedding in Detroit. Made for a terrible visit with not being able to breathe and sleeping in the hotel room all day and night the last night we were in Detroit. The ten inches of snow the night before the wedding was very cool though. I kinda miss that stuff. So back to the here and now. Tried out a date with Nancy yesterday as a warm up for my New Year's Resolution of getting my butt in serious shape. Looking to complete the WODs as prescribed after one full year of hard work. Things are looking good as I get my butt back into shape. The April APFT is not far away. Trying to ease into the Zone this year as well. Just have to get rid of all the crap in our cupboards.

TUESDAY 080101
"Knocked up Lucy"
5 rounds for time of:
5 push ups
10 burpees
Run 400 meters (pushing one-year old in the jog stroller...)
Workout was good, push ups were good, shoulder was good, burpees were ugly and running with the boy in the jog stroller was rough but at least he wasn't standing around crying as we "tore up" the track. All in all, a good start to the new year. Man my butt cheeks are sore...I love squats...

MONDAY 071231
"Nancy"
5 rounds for time of:
Run 400 meters
15 x OH Squat (95#)
This one was a good gauge to see where the shoulder is at. I think it will be okay. We'll see when we start throwing in Presses into the repertoire.

A week of Intro to CrossFit

THURSDAY 071129
   Tabata Pushups
   (6) 12-12-10-8-6-6-6-6 ouch, not fun one day after "Angie" on fifth day of Cf in a row...
   Run 5k
   (23:41) Held POSE running together for first two miles.  Not bad.  Would have liked to see HR monitor to see what kind of effort I was really putting out.  Can't wait to reel in MAJ Perkins.  Sorry bastard.  Mile splits were 7:48, 7:49 and 7:30.  Last 0.1 miles was probably 0.2?  5k is a loooonng way after nothing but 400s and 800s.  Great workout.  What are the chances that's the same workout I picked three weeks ago for my guys and it turns up on the CF main page the same day.  Maybe the Kool-Aid is strong in me (young Padawan...)

WEDNESDAY 071128
   "Angie"
   100 pullups - 100 pushups - 100 situps - 100 squats for time
   (18:31) Used woody bands for pullups, still smoked grip more than anything.  Five days of CF in a row is hell on this old man.

TUESDAY 071127
   "Lucy"
   5 pushups - 10 burpees - Run 400 meters
   5 rounds for time
   (crap) don't have my time on me, left it at work.  haven't been updating these posts as well as I should.  I know it was at least a minute faster than last time (13:41 - 29 OCT 07)  I think I got 12:30 this time???  (double crap)

"CINDY"

MONDAY 071126

   "Cindy"

   As many rounds as possible in 20 minutes of:

    5 pullups (woody band)

   10 pushups

   15 squats

   (15 rounds)

It will be interesting to see how well this workout goes.  I wasn't looking for Pukie today but I was giving it a pretty good effort while trying to pace myself (a little bit).  I probably need to find out what my time per round is and program in a mini-break so that the resting doesn't get out of hand.  I suspect I rested more than I should have.  It was a great workout though.  Somebody who missed it said he'd never be able to do the 100 pullups required in Angie, so I told them we did 105 today when he asked me if I could do 100.

 

Thanks CrossFit!!!  See you next time Cindy...b!tch...

Rest Day

SUNDAY 071125

   Rest Day

   CFWU x 3 (woody band pullups, jumping ring dips)

"NANCY"

SATURDAY 071124

   "Nancy"

   5 rounds for time of:

   Run 400 meters

   15 x 95-lb OH Squat (scaled to 65#)

   (17:27) ready for as Rx'd...???  (wink)

Gotta comment on this one, this was the first day back after the Thanksgiving blitz on my belly and liver and it was the first nasty day of the year in Central Texas.  It was rainy and cold and nasty and we loved every minute of it.  Except for the baby strapped into is stroller under a poncho.  He wanted to get out and run around and play in the wet grass.  :-(

Rest Day (again)

FRIDAY 071123

   Rest Day

800-50-50

WEDNESDAY 071121

   800-50-50

   3 rounds for time of:

   Run 800 meters

   50 pushups

   50 situps

   (20:31)

Rest Day

THURSDAY 071122

   Rest Day

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