Evening workout

14 rounds first two warm ups then decreasing wt as reps reach 3 or below

Body wt bench-started at 205.
10 Pull ups

finished with 90lb BB curls and skull crushers

45 min

Friday 080530

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

245 BS
155 SP
315 DL

Total: 715

So I started out at:

135 BS
135 SP
135 DL

for 3 reps.

Then went up to:

185 BS
145 SP
225 DL

3 reps.

Then up to:

225 BS
155 SP
285 DL

Then tried:

245 BS
160 SP
315 DL

And Had to go down due to failure on Shoulder press:

245 BS
155 SP
315 DL

Final score. Easy on the back. focused on form.

Today is a rest day.

I went ahead and did 40 min of practice holding a handstand.

Nice break, esp with this garbage I have in my throat.

Wednesday 080528

Shoulder Press 3-3-3-3-3 reps

CFWU x 3

135-135-135-135-135

Last set I failed on #3 so I Push-jerked it.

Practiced jump rope with new speed rope. Arms wrecked and 20 min of trying to get to know a new rope. I can really accelerate with this one, but I couldn't last. I suspect due to new rope and shoulders.

Chad and Mike inquired about my workouts today. They thought I was a fighter. I gave them a tag, told them about the dark side of Crossfit, then promised I would put them thru a workout if they liked it.

Tuesday 080527
Run 1 mileTwo minutes of each:

Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

I subbed SDHP and Regular jump ropes. Someone took off with the good rope in the gym so I guess I will buy a speed rope. Could have pushed it harder looking back but good workot. Finished with a 1/3 mile run. Had to dodge a couple of birds this a.m. They must have not liked me running around their nests. Well, I'm busy as f$&k so off to work

25 min total CFWU x 3

Monday 080526

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 070802.

39:42

Subbed 3 to 1 dips and pullups to muscle ups d/t no rings.

I did a whole bunch of shit last week, but I had so much fucking fun doing it that I forgot to write it down. Back to the grinder...boring. Well, for just a few weeks...

WOD

Modified Helen

Run 2.5 miles
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 1000m (approx)
21 1.5 KB swings
24 push ups
Run 2.5 miles

1hr 1 min

I crashed in the grass. Sometimes the high I get is overwhelming. I lay there and stared at the sky. Mother Earth beneath me, and the sky above and nothing else to worry about.

3 weeks of strict dieting...

Okay, so here is a progress report. The first four are most recent 5-16-08 and the last four are from the previous post.

Okay, so I need a tan. But I can notice detail. Hey, at this level of body fat, and the length of time it takes for one muscle fiber to grow on my body, this is great. I think I deserve that ice cream I got today...

Sunday, April 13, 2008

3 weeks of strict dieting...

Okay, so I listened to Melissa Pearo and took 3 weeks and followed a strict diet. I did have a few beers, but no unnecessary carbs or saturated fats other than that. Granted, I still ate 100 to 150 grams of fats mostly mono and poly. I followed, for the most part, 40% carbs, 30% protein, 30% fats. I did not measure anything or count calories. The first few pics are the result:


Okay, so I had a little trouble holding the camera which resulted in a bit of blur.

Here are the pics from 2/19/08 for comparison:


I think there is a noticeable difference. I also agree with the statement: Watching your body grow and change is like watching kids grow up. You won't notice it day to day, but after a few months, you'll notice a change.

Sunday 080518

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Enlarge image

Dave Castro

---

"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv]

I warmed up in my backyard.

Had 95 lbs on Tetanus, my rusty 45lb olympic bar. Aye, she gave up the ghost and I have to weld her or replace her. Road workouts from here til the weekend.

Tweet

Today is a Rest Day. I'm so glad. Next week I am off on a project for the government and I swear I will only workout once daily. My back is wrecked but healing. In fact my whole body is wrecked. I'm gonna go weedeat Mom and Dad's today. It's 5 acres of grass but I don't have to mow it, just weed eat. That's not too bad then I get to eat Mom's cooking afterward. Not a bad price to pay.

Evening workout

14 rounds the first 2 as warmups 10reps or max

Body wt bench press
pull-ups

Finished up with 50 DB curls and triceps pressdown. I am spent. Didnt stay for the spin class.

Friday 080516
"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.
Compare to 080418

With a back injury: 27:51 kinda hurtin now. I actually ran 1010 meters cause that's the distance around the gym. I'm looking forward to a reduced workout week next week so I can effing heal.

Thursday 080515

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080305.

I chose Cindy. Obviously better for my metcon. I wanted 15 rounds. Got 13 and to 5 push-ups of 14. Good a.m. workout.

3:30 a.m. workout

Wednesday 080514
Deadlift 3-3-3-3-3-3-3 reps

I know, but I went easy.

CF wm up x3

185-225-225-225-225-225-225

The earlier I get up, the happier I am that this was a strengthening workout. Back held out great.

evening workout

5k run

28:48

Yard work for and hour and a half after that.

800 rope jumps interlaced 2 to 1 with 400 wall ball throws 20 lb ball

45 min and I'm smoked.

Might run a 5k tonite but I have to mow my lawn..

Evening workouts

120 pullups
120 dips

30:03

finished with bicep curls 80lb and skullcrushers 80lb

Did a circuit training class. 45 min hurt...

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

I only got 2 rounds cause of time. 23 min about. Forgot my watch. Back still sore.

People are approaching me and asking what I am doing. I guess that's good. I gave a guy some info on Crossfit. Why should I keep my workouts a secret?

I will try to finish Fran tonite, but it's a 3 workout day.

Rest Day. I went to the VA clinic yesterday and got some shitty pills for my tweaked back. Well, you get what you pay for. So, since I have and pay for good health insurance that I never use, I used it and went to an old acquaintance that I worked on when he got his finger stuck in a model airplane prop. The pills I got don't make me high and work great-I can almost stand up straight. Thanks, Doc. Fuck the VA. Another government entity that can't wipe it's own ass. I just have to wonder how our soldiers are doing that are maimed or worse.
I will probably rest a bit more this weekend so I can pick up on Monday.

Thursday 080508

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Tweaked my back around 17 in deadlifts. Finished though slowly.
23:15

Gonna need a few days of rest.

Evening workout

2 warm up sets of each exercise, then 3 sets of 7

Back Squat 185lb
Frt Squat 165lb
Deadlift 185lb

Went easy on the lower back.

30 min

Wednesday 080507
Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Had to go 1000 meters cause I didn't want to have to turn around.

1: 5:09
2: 4:51
3: 4:41
4: 4:42

Left calf was acting up.

Tuesday 080506

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Acoording to Crossfit, you must do a 3 to 1 ratio if you have no rings and are forced to use parallel bars. I did 21-15-9 parallel dips then 42-30-18 after completing all the cleans.

23:44 total time

finished up with 10 min of jump rope practice.

Evening workout

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

165-165-165-165-165-155-155

165-165-165-155-155-145-145

145-145-145-145-135-135-135

Oops, I did 7 sets.

Did a circuit training class. Not Crossfit. but the third workout of the day still sucks ass.

45 min.

"Murph"
For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

I ran short of time and wanted to finish with the 1 mile run so I did:

80 Pullups
160 Push ups
240 Squats

46:43

Great workout

Beer. I really don't wanna go to work Monday...

About 12 hours tiling. Time for a drink...

Today is a Crossfit Rest Day. I tiled for hours. My knees are shot. Tomorrow, I will tile some more. I will just have to pick up the WOD next week.