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.

Wednesday 080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

CF wm up

7 rounds. I really enjoyed this. Got my ass kicked and almost puked.

finished up with 5 rounds 15 reps 30lb DB curls and Triceps pressdown 100lbs.

In lieu of a 5k run today, I am sanding my basement concrete and hauling 1300lbs of tile around. I think I would rather run...

A.M. workout

CFWU x 3

5 rounds

95lb Hang power snatch
run 400 m

32:36

Evening Workouts...

Body wt bench press-drop by 10 lbs if only 3 reps for 2 rounds
185lb bent over BB row-see above

14 rounds first two are warm ups

I didn't record my reps but I was fairly tired this was workout # 8 this week.

I think I ended up at 165 for bench and 155 for rows

Finished up with alternating DB curls and tricep kickbacks.

55min

Not enough you say?

My gym-mate Tom talked me into a spin class after that.

I did fairly well, was able to keep up with the instructor. I suspect due to Crossfit. I think I will do it again. Fridays are pretty good times cause everyone else is taking Friday off. My whole body is smoked.
That was an additional 50 min.

Friday 080425
Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 071208.

Had to go easy cause the ol' back is a bit tweaked:

CFWU x 3

185-225-225-275-275 oops, I think I did too many- 275-275

Did 180 Wall ball throws took about 15 min.

Tweet

Thursday 080424
"Angie"
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

27:52

Got my new 20lb wall ball today. Did 100 throws at a 10 ft target to get some practice in. mmmm good.

21-15-9 reps of:

Back Squat 185lbs
Clean 135 lbs
50 sec L-holds in between sets

Then I continued for:

12-9 reps of

Back Squat 175lbs
Clean 135 lbs
40 sec L-holds in btwn sets.

Was gonna do 6 more of each but then my back reminded me why I am not in the Coast Guard anymore in no uncertain terms. I think this is a great workout to help strengthen my back. One day I will push it harder than this...

50 min

Evening workout

Helen-modified

3 rounds

Run 400 m
21 1.5 pood KB swings
12 manmakers

27:47

Brutal. I love you, Helen.

Tuesday 080422

Weighted pull-ups 1-1-1-1-1-1-1 reps

CFWU x 3

50-75-90-90-90-70-70

Finished with high intensity rope jumping. Note to self: Continue high intensity and quit focusing on quantity.

Evening workout

14 rounds, first two rounds warm up, last 12 bodyweight unless reps dip below 3-then decrease weight by 10 lbs

Bench Press 195lb
Pull ups

155
10-pull ups 10 or max
185
10 pull ups
195
8
195
7
195
7
195
6
195
6
195
5
195
5
195
5
185
5
185
6
185
5
185
4

Finished up with 4 rounds 7 reps of 80 lbs:

EZ bar curl
Decline skull crushers

45min

A.M. workout.

CFWU x 3

Monday 080421
Back Squat 5-5-5-5-5 reps

135-185-185-195-205

Finished up with 20 min of jump rope single unders. Beat my old rep count by doing 504 nonstop. My hands cramped so bad I had to stretch them out. Practiced one legged jumps.

Gonna continue to work on the house and move todays WOD to tomorrow evening to fit with my upper body workout.

Rest Day

Friday 080418

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080313.

Enlarge image

CrossFit Certification Seminar - 7th Special Forces Group, Ft Bragg NC

---

Pat's Oly Workout Part 2: The Clean and Jerk, CrossFit Journal Preview 2 - video [wmv] [mov]

I subbed rowing for the run cause my left knee is tweaked.

27:29

"Elizabeth" Modified

21-15-9 reps of:

Clean 135 pounds
Parallel dips

Turns out after cleaning this much weight, jump ropes are almost out of the question.

Legs smoked badly. Went into work at 0330. Resting.

Here is the Rx'd a.m. workout:

Wednesday 080416
"Nancy"
Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps


This is what I did. I guess since it was 5 a.m. I lost my wits.

400 meter run
45 lb overhead squat 30 reps

5 rounds.

Well, at least I got to practice overhead squats.

1. 3:47
2. 4:14
3. 3:47
4. 3:53
5. 3:43

Pushed it hard on round 5.

Evening workout

3 reps ea set.

Back Squat 185-225-225-205-205-205-185

Front Squat 135-155-185-185-185-185-185

Overhead Squat 45-85-85-105-105-85-85

I think I will do my warm ups and use a 45lb bar until I can get this OHS stuff down. My legs are jelly.

47 min

"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds Rest 45 Seconds
Burpees, 15 seconds Rest 45 seconds


A lousy 62. Another workout I need to work on.

Also made up:

Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

155-155-155-155-145-145-145

Legs tonite.

Today was a bitch. Gonna pick up tomorrow.

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.

Gonna have to double up a workout thru the week cause my hip is smoked from that 10k. Here is the Rx'd workout that I will have to make up:

Sunday 080413

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Saturday 080412

Run 10 K

Post time to comments.

Compare to 070201.

Enlarge image

John Frieh, Portland Oregon

---

CrossFit Endurance

---

Fixing Matt's Stride Part 1 by Brian MacKenzie - video [wmv] [mov]

58:45 hills and dodging cahhhrs!

Evening workout

120 Pullups
120 Dips

Just under 40 min.

44 min last time

I was afraid I tore something in my back. I think if it wasn't for that, I could have gone faster.

Thursday 080410

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 080210.
Enlarge image
CrossFit Ripper

CF wm up x 3

275-295-315-315-315-315-315

New PR

Not bad for walking with a cane d/t my back 3 years ago.

Wednesday 080409
"Kelly"
Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 061101.

Enlarge image

Pat's Oly Workout Part 2: The Clean and Jerk, CrossFit Journal Preview - video [wmv] [mov]

CF wm up X 3

Subbed 20lb DB thrusters for wall ball.

31:13

Tuesday 080428
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.

Compare to 080225.

Enlarge image

Workout demo - video [wmv] [mov]

SP 155-155(F)-145-145-135
PP 155-155-145-145-135
PJ 135-135-135-135-135

Shoulders are smoked! Good practice.

Evening workout

10 or max
14 rounds
first two rounds half and 75% of the weight required.

Push-up(was gonna be body wt bench, but they were taken)
Body wt Cable row

18:36

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Roughly 18 min cause I forgot a pen

CF wm up

Attempted to jumprope, but I was too smoked after the workout. Evening Weight training tonite.

I hope everyone had such a nice and relaxing weekend as I did. Got some work done, had a few nice beers. I even fixed up a mean burger on the grill. Definitely what I needed.

Tweet

Gonna miss the WOD today since I have to workout twice tomorrow. I will make it up then since its and upper body week. Plus, I am supposed to help some people on their home today.

Evidently some loons are actually looking at my blog and trying to paint me as an atheist-astrologist because my profile lists my astrological sign and Zodiac year. I guess that's default, but it's obvious this guy didn't read the rest of the profile. Now, my religious friends and family, I am glad you all are not as stupid as this guy is, cause I would really have a blast! It did give me a good laugh. ; P

Happy P.T.!

Friday 080404

"Gwen"

Clean & Jerk

15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

CF wm up.

135lb

I really like C&J's so I practiced form by doing 7 sets of 3 @135

Much needed rest day. I even slept in until 0530. Maybe I will hit the gym tonite to practice some overhead squats.

Wednesday 080402
Five rounds for time of:

CF wm up

30 Glute-ham sit-ups

25 Back extensions

16:43

Practiced jump rope for 10 min

Tuesday 080401

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

CF warm up X 3

4:38
4:41
4:54
5:10

practiced Hand stand stabilization for 15 min afterward

Monday 080331
"Fran"
Three rounds,
21-15- and 9 reps,
for time of:

95 pound Thruster
Pull-ups

45 min

Had to stop at round 3 due to time. finished 21 of both, but then had to get to work.

Pullups and Thrusters are my bane. Might finish this up after work.

Brutal workout.

What??? Muscle And Fitness gonna have an article about Crossfit???


Rest Day

Saturday 080329

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CF wm up X 3

Subbed 20# DB thrusters for wall ball and 45#SDHP for rows.

234

I think this is my toughest workout. I am gonna go ahead and buy a 20lb ball to practice with. Might be time to move outta the globgym and into my garage.

Evening workout

DB press start @ 90 lb max reps decrease at 3 or less
Cable row @ 200lb max reps decrease at 3 or less

Interlace together with 1 min rest periods.
14 rounds first 2 rounds 50 and 75% of Rx'd wt.

Had to continually drop down the DBs finally finishing at 75 lbs due to my shoulder.
Rows stayed at 200.

49 min

Friday 080328

Split Jerk 1-1-1-1-1-1-1 reps

CF warm up x 3

95 x 3
135 x 3
165
165
165
165
165
165
165

forearm still smoked

Thursday 080327
"Helen"
Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

1. 4:07
2. 4:58
3. 5:37

Go to use my new kettlebell. Managed to storm through the swings every time, which is a first.

New favorite workout.

Practiced Overhead Squats.

My right forearm is still smoked.

Rest day

Tuesday 080325
"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.

1-8:13
2-9:11
3-9:06
4-9:58*
5-9:31*

*Only rested 30 seconds between 4 and 5 due to running short on time.

Call me toast. Again.

This is a great article.

Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?

Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone — we are truly alive.

Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.

In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.

This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use — to live — words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.

Leap. And the net will appear.

by Lisbeth Darsh
CrossFit Watertown

Evening workout

120 Pull ups
120 Dips

44 min

toasted right forearm...

A.M. workout

40 min jump rope. Practiced and made the mark of 410 consecutive jumps.

I think I am going to shoot for time from now on. It's getting difficult to count...

15 practice Handstands. Got a little further on that.

Tonite is an upper body workout and Coach decided to make today an upperbody crossfit workout so that's what I will do tonite!

Sunday 080323

Clean and Jerk 1-1-1-1-1-1-1 reps

Scared the hell outta some globogymer. It was funny. C&J's sure clear out the area around you!

Back still tweaked:

CF wm up X 3

135
135
135
155
155
155
155

Forgot to post my workout yesterday:

Back Squat 41 times working up to 185lbs-went up to 225 but felt a tweak in my back.

Front Squat 28 times 135 lbs-I love these so I added an xtra 7.

Deadlift 32 times 185lbs to work out the back and align the midline.

Today is a rest day for wts and Xfit.


"People ask me, 'what do I do for abs?'... I tell them, 'stabilize the mid-line like a motherf@#!er, that's what you do." -Greg Glassman

Friday 080321
For time:

15 Handstand push-ups
1 L Pull-up

13 Handstand push-ups
3 L Pull-ups

11 Handstand push-ups
5 L Pull-ups

9 Handstand push-ups
7 L Pull-ups

7 Handstand push-ups
9 L Pull-ups

5 Handstand push-ups
11 L Pull-ups

3 Handstand push-ups
13 L Pull-ups

1 Handstand push-up
15 L Pull-ups

29 min

Got my first full HSPU today. To celebrate, I did 250 consecutive jump ropes.

Thursday 080320

Four rounds for time:

Run 400 meters
Rest 2 minutes

12:30

Gonna take it easy for the rest of the day. Tomorrow is a double.

14 rounds with the first two sets half and 75% of:

Body wt bench press 10 or max
Body wt pull up 10 or max

195 lb

Round 7 had to decrease to 185
Round 11 to 175

Very improved from last Monday, so something is working well.

Wednesday 080319
"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball,
10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

subbed 20lb DBs for Wall-ball
Rowed on Globo-gym cable row at 50 lb for Reps instead of Cal

CF wm up x 3

21-19-22-18-39
18-17-18-15-38
15-14-14-12-35

total:315

Pathetic, but I am a recovering globo-gym addict if there is an excuse. I need to practice this one so I cut weight in half and did it again with more pathetic numbers.

100 alternating back and front squats 95lb

50 alternating back and front squats 135lbs

quit while I was ahead due to the back injury

10 min of jump rope.

first time doing 200 jumps plus nonstop

a.m. workout

Monday 080317
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Snatch

1-1-1-1-1-1-1 reps max load.

CF wm up.

Someone else in the Globogym here in E-ville spotted my wm up. Sweet! I was so happy to meet another Crossfitter. I am not alone.

Warmed up snatches and should have stayed at a very low wt.

135-135-135-135-*tweak* in my back. I am done.

My form sucked and I know that's what caused it. Dammit. Time to practice my form and not try to hang with the big boys just yet. Just popped a pill so I can try to make tomorrow count.

The only good news is I completed the silver award at presidentschallenge.org. On to Gold now.

Wt tng

Body wt DB flat press
Cable Row

50 and 75% wm ups

Body wt 194lbs

Max reps each set

12 sets

Had to decrease over the span of the workout from 190 to 140 lbs due to shoulder on the DB presses.

Back stayed at 200lbs

1 hr

Thursday 080313
"Michael"
Three rounds for time of:

Run 800 meters
50 Back
50Sit-ups

31:50

Finished up by practicing front squat 95# for 101 reps.

ttl time 55 min

Wednesday 080312

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Enlarge image

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Had to sub towel pull-ups for rope climbs so I brought one from home. Of course, my towel ripped and the globo-gymers thought I ruined one of theirs. So, after continuing to tear up my towel, I decided not to disrespect Senior and practiced some more jump ropes.

RIP Senior Chief, we have the watch.

Tuesday 080311
Run 5 K

28:15

Body weight bench press 6 rounds max reps (195lbs)
Pull-ups max reps

Then:

Work til death? Sure, why not?

6 more rounds of:

185 2 sets

175 1 set

165 2 sets

155 1 set

Max reps for pullups in between.

Brutal and painful. 55 min

Rest Day so I decided to practice jump roping and handstand push-ups.

I got 25 min with the rope and 20 min with the HSPU's. Notable improvement with the HSPU's but still need practice.

Rest Day- I think I pulled something in my neck doing hang squat cleans. Coach is calling for Lynne- 5 rounds of bodyweight bench press and pull ups. I think I will integrate that into my bodybuilding WOD tomorrow evening. Now I just have to decide what to do tomorrow a.m. since Coach will call for a rest day and I don't want to do a globo-gymer's cardio workout.

135-135-135-135-135-135-135

Slowly the Crossfit philosophy is spreading in Newburgh, IN. Had a guy come up to me and ask me what and why I was doing whatever it was I was doing. So I explained the site to him and he said he would check it out. I think I need a T-shirt that says, "No, I'm not deluded, just doing Crossfit."

Evening w.o.

3 x 7
Back Squat 205
Standing Leg curl 90

Snatch 95
--------

Smith Machine Calf lunges 225
BWDKY Calf raises

55 min

Friday 080307
"Diane"
21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Had to sub HSPU's with a 95 lb bar due to shoulder recovery.

45 min total including a CF wm up.

A.M. workout. I think I finally broke this bronchitis thing:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
35 Wall ball shots, 12 pound ball

I had to cut it short due to time and breathing difficulty. At work now and awake. I love a good a.m. workout.

45 min including a CF wm up

Sicko

Sick day

Evening wt tng

50 and 75% wm ups then 3 sets of 15 or max rep

Squat 135
---------(dead lifts not performed in lieu of the a.m. workout)

DB Squat 80
Lying leg curl 65

Seated calf press 70
Standing calf raises 60

L hold for 30 sec four times
Sidebends 30 lbs

A.M. Crossfit

Modified Linda

I decided to let Linda choose my reps for me, as this is the first time I have done her.

I started at 1.5 times body wt. 300 #s. After rep 2 I didn't like the popping noise my back was doing(back injury from the Coast Guard). Reduced DL to 225 # and left the rest as RX'd. I did 4 more DLs at the reduced wt and could do no more. So I started at 6...I know. Pathetic. But I'm a noob to this stuff, and doing it only makes me stronger. To not do, means I will never satisfy Linda...

6-5-4-3-2-1

DL at 225 lb
Bench press at 200 lb
Clean at 150 lb

I followed up with a reduced wt 155lb DL set of 5 for 10 reps each. Obviously I need the practice.

I'm gonna rest (kind of) again today to try to let muscle build and heal. I will have to do 2 CF workouts on tue or wed. At least there is something to look forward to during the week...

Ouuuch. Lick my wounds day...

Crossover pushups
Bentover DB row 60

Decline DB press 60
Clean and jerk 135 max

DB push up and alternating arm rows 40
-------------

EZ bar curls 90
Skullcrushers 90

1 hr 10 min mmmm good.

A.M. workout

Friday 080229

Back Squat 3-3-3-3-3 reps

185 lbs

Then, I had a bit of xtra time :

5-5-5-5-5

155 lbs

7-7-7-7-7

135 lbs

9-9-9-9-9

115

55 min including a CF wm up.

Thursday 080228

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

43 min

sucked

Rest Day

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

33 min plus a CF Wm up

After work workout

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up-max

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 160

Dips (body weight)
Alt'ing stding DB curls 35

50 and 75% warm ups

3 by 15

Monday 080225 5a.m. workout

Shoulder press 1-1-1-1-1 reps 135lb
Push press 3-3-3-3-3 reps 135 lb
Push Jerk 5-5-5-5-5 reps 135lb

35 min including a Crossfit warm-up

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Had to change the pull ups to jumping after maxing out reg pull ups

K-bell was 1.5 pood. No way I was gonna do a 75lb kbell 30 times!

55 min

Rest day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Had to reduce the body weight to 185 due to shoulder injury

I also went on and did five rounds for max reps of:
100 lb bb curls
100 lb skull crushers

Family

I am sorry this is late. If nothing else in my life amounts to much, I should at least remember you guys. Three years and one week ago I served with some of the greatest people the United States has to offer this country, and even some of the best in the world. I will not forget you guys. Not ever. I think of you daily. What a great honor it was. Service above self. I work for you still, I am just on the sidelines. Less noticed, but I am here and serving with honor. I am still humbled by your commitment and there are weeks I still wish that I was closer to you.

I must admit that I can't remember all of you, but the picture you gave me and the messages you wrote are proudly displayed in the tower I work in now. You are my real family, and you are welcome in my home anytime.

Shortstuff. Mikey "two toes", Rascal, Froesus, LZ, J Dubya, Crummy, Mocha, Lost, Meatball, Chief Hall, Ray aka "Roy", Eddie Scar-burry, Stifler, Stucky, Burlew, Joe the Bulldog, Doc Louie, Cookie, Yucko the Clown, Sinner, MCPO Frank, SCPO Kevin, Schmitty, Hoosier, Miller, Susskey, XO and CO. The list goes on, I can't remember as well, but your faces are easier to remember.

I miss you guys. This beer is for all of you.

May your tail rotors and autos always give you that rush. I will keep the hangar doors open.

Fair winds and following seas. Smooth tailwinds.

Semper Paratus,

AVT3

Four rounds for time of:
Run 400 meters
50 Squats

18 min ttl, took no rests

Xfit wmup

total time 30 min

Crossfit warm-up

Hang squat clean 3-3-3-3-3-3-3 reps

95lbs focus on form which sux.

I need a new shoulder and a new right calf evidently.

30 min ttl

Still needs more Crossfit...

Rest Day.

Click to interact.

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

30 min 185 lbs. I was initially surprised at the greater amount of mid-line stabilization required to perform this exercise when compared to the back squat.

I went ahead and did yesterday's WOD:

50-40-30-20-10

Jump rope (modified due to this shitty calf injury)
Sit-ups

10 min

Am I just falling apart cause I am approaching 30? I think not. It could be worse, I could be in Iraq, right Johnny? I think a 44 y/o that can keep up with me just proves that 30 is just the beginning of my prime.

I am delaying the WOD again d/t a calf injury. I got dressed, set everything up, stretched, then realized I have been favoring my right calf for several w.o.'s. I have tomorrow off, so I will try to start again then.

Run 5k.

Okay, here's the dealyohh, Coach. How's about I hit that 5k tomorrow after tomorrow's WOD? Thanx, delay of game d/t WX.

"Randy"

75 pound Power snatch, 75 reps for time.

40 Min.

I was approached by a fellow globo-gym-er. He asked me questions about my workout. Told me a few tips on his days at doing snatches. For the most part he agreed with what I had to say about globo-gyms. Then I told him about Crossfit and how he should check out the site. He blew me off, you know, kinda how someone says, "try this" and you just nod your head and flush it as soon as you walk away. I decided to finish up with 100 sit ups and 100 back extensions. Then he approached me again and asked,"How many sets did they have you do?" I told him, "75 total". He says,"No, how many sets?" I said, to clarify, "75 total, no rests. Those rests you saw me do were cause I just started this stuff." His eyes got a bit wider and he asked me again what the site was. LOL!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

1 hr and 30 min

Not bad for an old man with a bad shoulder!