Friday, May 30, 2008
"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.
Thursday, May 29, 2008
Wednesday, May 28, 2008
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, May 27, 2008
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, May 26, 2008
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
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...
Monday, May 19, 2008
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.
Sunday, May 18, 2008
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.
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
Saturday, May 17, 2008
Friday, May 16, 2008
"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, May 15, 2008
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.
Wednesday, May 14, 2008
Tuesday, May 13, 2008
Monday, May 12, 2008
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.
Friday, May 09, 2008
I will probably rest a bit more this weekend so I can pick up on Monday.
Thursday, May 08, 2008
Wednesday, May 07, 2008
Tuesday, May 06, 2008
"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.
Monday, May 05, 2008
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