Front squat 3-3-3-3-3 reps
95-135(Broken)-45-45-45
CFWU x 2
I did this to see how much my back can hold out. It looks like life has sprang on me again. I guess it wouldn't be life if this didn't happen. Weighted-squatting-anything seems to need to be lighter than usual at this point. I practiced form by not looking in the mirror, and squatting with my eyes closed both front and back squat. I think watching myself instead of feeling where my back should be is part of the problem. Then I went into the basketball court and started my old physical therapy a D.O. taught me while still in the Coast Guard. Adapt and overcome.
Tweet
Thursday, February 26, 2009
Wednesday, February 25, 2009
Tuesday, February 24, 2009
Monday, February 23, 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
15 rounds 1 pull-up
Warm up was stretching, sit-ups, and back ext. My back is still sore. I'm so far behind the CF WOD's on the main site that I will choose what will allow me to maintain some sense of fitness while letting my injury heal.
Day 37 Push-ems per Cindy.
Tweet
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
15 rounds 1 pull-up
Warm up was stretching, sit-ups, and back ext. My back is still sore. I'm so far behind the CF WOD's on the main site that I will choose what will allow me to maintain some sense of fitness while letting my injury heal.
Day 37 Push-ems per Cindy.
Tweet
Friday, February 20, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
135-155-165-170(fail)-170(fail)
170-175-180-185-190(got it up once, then failed, then jerked it up)
155-160-165-165-155
Much better than last time.
Warm up was stretching, squats, pull-ups and a buy in on the press rack.
Tweet
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
135-155-165-170(fail)-170(fail)
170-175-180-185-190(got it up once, then failed, then jerked it up)
155-160-165-165-155
Much better than last time.
Warm up was stretching, squats, pull-ups and a buy in on the press rack.
Tweet
Thursday, February 19, 2009
Three rounds for time of:
1.67 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Original RX: 2 pood and 5 rounds. My lower back just couldn't handle the sit-ups. I had to keep stopping and couldn't go all the way down. I guess it's rehab for a bit.
24:03
250 rope jumps for a warm-up.
Tweet
1.67 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Original RX: 2 pood and 5 rounds. My lower back just couldn't handle the sit-ups. I had to keep stopping and couldn't go all the way down. I guess it's rehab for a bit.
24:03
250 rope jumps for a warm-up.
Tweet
Wednesday, February 18, 2009
120 Pull-ups
120 Dips
22:23
Not my best of 17:37. CFWU x 2 less above stated. Back still fairly tender in spots, but I'm glad I made it into to g-l-o-b-o-g-y-m. As far as workouts, I'm only going to do one WOD per day for about 30 days to see the results. Skill practice will be in the evenings and lunches, but while I'm getting good results in appearance, my double unders are not as good, MU's, etc. Not to mention my effing back needs time to strengthen.
Tweet
120 Dips
22:23
Not my best of 17:37. CFWU x 2 less above stated. Back still fairly tender in spots, but I'm glad I made it into to g-l-o-b-o-g-y-m. As far as workouts, I'm only going to do one WOD per day for about 30 days to see the results. Skill practice will be in the evenings and lunches, but while I'm getting good results in appearance, my double unders are not as good, MU's, etc. Not to mention my effing back needs time to strengthen.
Tweet
Monday, February 16, 2009
My Family
It's that time of year again. Four years and I still won't forget. I came from under the rock, not special, not any better than anyone else. I owe my success in life to my shipmates.
14 Feb 2005 was my last day on Coast Guard active duty. Thursday reminded me again why I am not with you guys. Sometimes, when my back cooperates, I think that I could do it again. I still think I can.
You are still my family. In fact, in this case, blood is not thicker. My real family is on watch right now. Away from your own families, together with your brothers and sisters. Standing fast for the SAR alarm. You guys are the real heroes. You have to go out, but you don't have to come back.
The last 4 years I have changed alot. I think I'm a better man because of my time with you. From pushing ground to hanging from the sky, I learned. I didn't realize what I had until it was too late.
I'm still working for you. On the sidelines. Helping others watch you as you fly. You are the reason that I get up in the morning. I'll give my best, I promise.
I have a chance right now. I can have a family outside of you. It's just a small flame at this point, but I wouldn't have had the chance if I didn't have you first. You all made me who I am. My character, honor, and integrity are there because I worked with some of the best people the United States has to offer the world. I'm proud of all of you.
Honor. Respect. Devotion to Duty.
Smooth tailwinds, my friends. May your autorotations and tail rotors always give you the rush they gave me. And keep the hangar doors open until they return!
Fair winds and following seas.
AVT3 Tony Kiegel aka "Tweet"
14 Feb 2005 was my last day on Coast Guard active duty. Thursday reminded me again why I am not with you guys. Sometimes, when my back cooperates, I think that I could do it again. I still think I can.
You are still my family. In fact, in this case, blood is not thicker. My real family is on watch right now. Away from your own families, together with your brothers and sisters. Standing fast for the SAR alarm. You guys are the real heroes. You have to go out, but you don't have to come back.
The last 4 years I have changed alot. I think I'm a better man because of my time with you. From pushing ground to hanging from the sky, I learned. I didn't realize what I had until it was too late.
I'm still working for you. On the sidelines. Helping others watch you as you fly. You are the reason that I get up in the morning. I'll give my best, I promise.
I have a chance right now. I can have a family outside of you. It's just a small flame at this point, but I wouldn't have had the chance if I didn't have you first. You all made me who I am. My character, honor, and integrity are there because I worked with some of the best people the United States has to offer the world. I'm proud of all of you.
Honor. Respect. Devotion to Duty.
Smooth tailwinds, my friends. May your autorotations and tail rotors always give you the rush they gave me. And keep the hangar doors open until they return!
Fair winds and following seas.
AVT3 Tony Kiegel aka "Tweet"
Thursday, February 12, 2009
Back Squat 5-5-5-5-5 reps
Did a Back squat buy in for a warm-up
165-185....
Lower back gave out. The funny thing is it didn't feel skeletal. It felt like the muscle just stretched out. Now I'm walking like an old man. With a cane. Again. I could be such an elite athlete if I didn't have this shit.
Tweet
Did a Back squat buy in for a warm-up
165-185....
Lower back gave out. The funny thing is it didn't feel skeletal. It felt like the muscle just stretched out. Now I'm walking like an old man. With a cane. Again. I could be such an elite athlete if I didn't have this shit.
Tweet
Tuesday, February 10, 2009
Monday, February 09, 2009
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Stretching and 500m run for warm-up.
1: 12
2: 12
3: 12
4: 12
5: 12
6: 12
Ran outta time at round 7 in the run, but I went ahead and finished it. Some guy was wearing what looked like a 50 lb vest while using the elliptical. WTF?
Tweet
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Stretching and 500m run for warm-up.
1: 12
2: 12
3: 12
4: 12
5: 12
6: 12
Ran outta time at round 7 in the run, but I went ahead and finished it. Some guy was wearing what looked like a 50 lb vest while using the elliptical. WTF?
Tweet
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
CFWU x 2 less Pull-ups and Dips
21:36
Not as good as last time 20:02 I think. But I still do have a tweaked back, so I took it easy. Still left me on the ground afterward. During the workout I got nauseous so I went over and grabbed a trash can from the gym owner. He just shook his head.
Day 35 Push-ems done!
Tweet
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
CFWU x 2 less Pull-ups and Dips
21:36
Not as good as last time 20:02 I think. But I still do have a tweaked back, so I took it easy. Still left me on the ground afterward. During the workout I got nauseous so I went over and grabbed a trash can from the gym owner. He just shook his head.
Day 35 Push-ems done!
Tweet
Friday, February 06, 2009
I was going to do "Elizabeth" this morning and my core muscles gave up. I tweaked my back from "Barbara" earlier and I think it needs time to heal. It really sucks ass, cause I was going for sub 20 min. Gonna have to wait til Monday.
I decided to use the time to practice Muscle-ups. Wasn't able to get one off on the rings, but I did get several bar MU's which is pretty cool. I was only able to get 2 off at a time, but I think I could do more if I wasn't so wrecked. Gonna hafta figure out how to integrate this into a daily routine, i.e. part of the warm-up. I'm not sure if there is going to be an evening workout.
Tweet
I decided to use the time to practice Muscle-ups. Wasn't able to get one off on the rings, but I did get several bar MU's which is pretty cool. I was only able to get 2 off at a time, but I think I could do more if I wasn't so wrecked. Gonna hafta figure out how to integrate this into a daily routine, i.e. part of the warm-up. I'm not sure if there is going to be an evening workout.
Tweet
Thursday, February 05, 2009
Wednesday, February 04, 2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Jump rope for warm up.
Only 3 rounds completed due to time. I'm still sick, but getting better. It sure was hard to drag my ass around the gym today though.
1: 6:52
2: 7:38
3: 9:27
Day 34 Push-ems done
Tweet
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Jump rope for warm up.
Only 3 rounds completed due to time. I'm still sick, but getting better. It sure was hard to drag my ass around the gym today though.
1: 6:52
2: 7:38
3: 9:27
Day 34 Push-ems done
Tweet
Monday, February 02, 2009
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
CFWU x 2 less dips
19:46
This one laid me out makin a sweat angel. Back after 6 days of rest. Well, if you call shoveling snow, cutting trees, and leaping barbed wire fences rest. It was a great test of functional strength, not to mention balancing on my hands with barbed wire waiting to cut my ass. Some of our equipment is still out of power, but seems to be accessible.
Tweet
Day 33 Push-ems done
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
CFWU x 2 less dips
19:46
This one laid me out makin a sweat angel. Back after 6 days of rest. Well, if you call shoveling snow, cutting trees, and leaping barbed wire fences rest. It was a great test of functional strength, not to mention balancing on my hands with barbed wire waiting to cut my ass. Some of our equipment is still out of power, but seems to be accessible.
Tweet
Day 33 Push-ems done
Subscribe to:
Posts (Atom)