A.M. workout

CFWU x 3 with 30lb wt vest -less pull ups

Helen

400 m run (mod to 515m to accommodate gym)
21 1.5 pood KB swings
12 pull ups

3 rounds

16:53 I think this is a new PR sub 17 min

Brutal. I love you, Helen.

This is what happens when you have too much fun with the speed rope and pull up bar:

Tuesday 080708

"Angie"

For time:

100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

Enlarge image

Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

28:02

Previous time: 27:52

I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.

Tuesday 080708
"Angie"
For time:

100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

28:02

Previous time: 27:52

I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.

Evening workout

5 rounds for time:

1000m row
50 Push-ups

42:18

I love the rowers at this gym. Twice I have been asked about juicing. It's kinda getting frustrating. I'm an athlete, not a bodybuilder. Nor do I look like one.

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CFWU x 2

2 rounds of Fran:

21-15-9 reps of:

95 lb thruster
Pull-ups (dead hang)

11:40 and 15:05

If one could master Fran, he or she would rule Crossfit.

Even pip squeaks deserve an xtra rest day. Especially when I am a sunburnt lobster and I can't get to an effing gym cause they don't staff them here on Sunday's. I will instead foam roll, ice and stretch a few injuries. Gotta serious pain in the thoracic area of my spinal cord.

I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.

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Rest Day

I need to let things heal and will pick up tomorrow. Want a great abs workout? Run an 8k. Takes approx 40 min. 40 min abs...

8k official results

I placed 51 overall out of 237 runners. Official time 38:25

5th in my age group 25-29

Not bad for a vet with a bad back.

8k run

38:23 until official results are posted.

Lots of great athletes there. Some people where all legs!

I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)

Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.

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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.

I had to do this at first with a EZ curl bar. Someone else was doing yesterday's WOD with the only straight bar in the gym. What?? Another Crossfitter??? For sure. Wade, an ATC student. Just getting into it, but he might do Helen with me cause I got the KB's.

So...

80-100-125-170-170

120-130-140-170-170

130-140-160-170-170

No CFWU

Played with the Concept 2 rowers and went 1000m

8k run tomorrow, to I didn't wanna beat things too bad. And I gotta load tonite.

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Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

CFWU x 3

9 rounds

1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)

Weak back

Practiced double unders and then speed rope 20 min

CFWU x 3

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Only completed 2 and a half rounds and then had to shower up. I'm not used to the non-standard bar. This kicked my ass. Plus, I got really good news last night and had a few beers. Then I woke up at 0230 and could not get back to sleep for anything. I suppose it will take a few days to adjust to here. Gonna doze for a bit then maybe pick up a workout for pussies, since that's what I am.

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3 weeks of strict dieting...

So it has been one year since I started the Abs diet/Paleo. Thought I might post some pix from this morning's WOD.

Here are previous posts:

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 080629

"Lynne"

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

Well, I subbed HSPU's for Bench press for practice:

CFWU x 3 less Pull ups and Dips

Round 1:
10
10
Round 2:
11
11
Round 3:
13
13
Round 4:
11
11
Round 5:
10
10

Obviously I need to push myself harder in the gym...

I was hungover, and about to run outside to do this:

Saturday 080628

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Then I got called into work cause we kept losing power at the Radar. Isn't amazing how oblivious people are? I was going 70 trying to get to the radar to give AT back their precious primaries and every turn I get behind someone trying to go slooooowww or they get mad cause I am riding too closely so they slow down even more. If they only knew. Reminded me of most people and reality. Most of them are in their own little world, oblivious to the reality of war or their freedoms. It made me have to laugh when I thought about it.

So I fixed things and hung around for a bit. Then went to the gym close to the airport just in case things went down again.

I couldn't finish this workout. It was mean. So I got this done:

CFWU x 2

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips

Couldn't do the last round of Doubles and had to sub a 3:1 of parallel bar dips cause I had no rings. Total dips: 135

33:35

I was wheezing nonstop. Great workout, even if I am a pussy.

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I will sub beer in lieu of the evening workout tonite. I still don't feel normal from this morning. That was just damned brutal. The next 2 days should make up for it. Then a rest day on Monday on the way out to OK. Then things will pick up in more intensity.

I saw a HH60 Jayhawk at the airport today and talked with the Coasties running as aircrew. Even tried to be their duck. They already had a volunteer. Damn, to be on the hook again. Maybe I will get time to head down there and watch. Yeah, right.

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Friday 080627
3 rounds for time of:

Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Welcome to the suck! This kicked my ass so bad I had to lay down for 5 min afterward and almost didn't make it into work on time.

1:7:53
2:9:54
3:10: 47

The only change I made was the run was 1000 meters (the distance around the gym), and I had to run with a broomstick to fend off attacking finches.

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Practiced Hand stands for 35 min. My left calf is f---ed. Need healing...much better at holding a HS though. Mmmmm core training.

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Practiced double-unders 20min calves are really taking a beating this week. Ouch..

Wednesday 080625
"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.
Add your points and post them to comments.

Compare to 080329.

Enlarge image

Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.

"Dutch", CrossFit Games 2008 - video [wmv] [mov]

Of course, FGB reminds me everytime that I am not the great athlete I think that I am. My body is effing screaming at me to let it heal. Too bad, body, You'll get plenty of time to heal on the drive out to OKC next Mon. Pussy

Round 1: 96
Round 2: 88
Round 3: 86

So, no one read the comments on the Crossfit site and you'll still think I am an athlete. Those guys make me look like an old lady.

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Snatch 5-5-5-5-5-5-5 reps

95-105-115-125-135-135-135

CFWU x 3 with weighted vest

Coach wanted 1 rep max, but I needed to practice my snatches. Good workout and the back actually held out when my form degraded.

Monday 080623

Run 5 K

Post time to comments.

Compare to 080429.

Enlarge image

Gillian Mounsey, CrossFit Games 2008 - video [wmv] [mov]

29:30 with a 30 lb wt vest

Previous time from June 8th: 33:24

Did I mention the beautiful Xfit lady in the pic and video?

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5k run this evening

Practiced squats in the gym:

Overhead squat
Front Squat
Back Squat

7-7-7-7-7 reps ea

45-95-105-115-135(form degradation and had to set the bar down a couple times)

135-155-165-185-195

185-215 then had to clean up and go to work.

Very slightly tweaked my back, too, so I am kinda glad I stopped there.

Gonna wear the 30lbs this evening and run the 5k around the neighborhood.

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150 pull ups
150 push ups

Backyard workout

24:52

CFWU x 2

good thing I took last night off cause it was this same thing just less!

Friday 080620
Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps

10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

Enlarge image

CFWU x 2

8 rounds, 10 thrusters, 1 pull up.

The pic of Eva is pure beauty and perfection. Crossfit women. Grrrrrr.

Sunday 080615

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

That's right, I made up Sun's workout cause I didnt do it yesterday. Rocked my abs. My core really pulled through on this workout. Getting stronger too. My OHS went way up from previously. Failed a couple times, but def good shit.

95-115-135-135-145x2 (failed)

185-195-225-235-235--this is where my abs kicked in and supported my back like a motherf%$#er

225-235-245-245-245-stayed low for now.

CF ttl tomorrow a.m. then some wt tng in the afternoon.

Practiced double unders with a weighted vest for 30 min. Lots more difficult, but I managed. Leg training if I can get to it tonite.

It's funny how we sweat the small things so much in life. As if small people with poor attitudes could affect how I do my job-they are simply that: small, and I still have lives to watch. I would say that's the big thing here-lives-and not the person of poor character that can't see that at this job.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

23:47

CFWU x 3 with 30lb wt vest

Tough workout that I thought would be easy.

Here are the official results from Tri-state runner.com for Saturday's 5k:

21 94 Kiegel, Tony 29 22:25.15

Well, out of 128 runners, 21 is not so bad. And so my time was a bit off, but such is life. Good for a start. Lotsa good athletes and I can't wait to run another soon.

Tweet.

14 rounds:

Body wt or higher bench press
Pull-ups body wt

First two sets warm up

135 x10
5
185x7
5
225x2 wouldn't risk 3 without a spotter
8
205x4
8
205x4
7
205x3
7
195x4
8
195x4
8
195x4
6
195x4
6
195x4
5
190x4
5
190x4
8-don't know what got into me there, but I paid for it.
190x3
4

Finished up with 4 rounds:

Alt'ing bicep curls 40-50-50-50
Behind the neck triceps DB press 80-85-85-85

I was fairly pumped at this point. I swear, bodybuilding is so fake. Not that I mind having swollen arms, I just think that it's overrated. After this swelling goes down, I will be back to being a pip-squeak.
Evidently I am burning muscle mass more than fat. What to do with that last bit of fat? Nothing, I don't care at this point. I started today eating like a mad man. Only the healthy stuff though. I don't think I will see much of a difference in the mirror. Who really cares? I'm sick of the f!@*ing people that judge me on how I look and just want to train harder.

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For time:

50 Sit-ups
50 Double-unders
50 Sit-upsWalking Lunge
50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

I subbed L-sits and did 250 single-unders

I seriously thought this would be an easy one.

CFWU x 2

24:47

This next week will be intense. Gonna let some bones and muscles heal. Visit the old man and maybe fix him a burger or something like that.

5k run in Boonvile

22:22

Dont know what place I took. In the 30s or 40s out of about 300 runners. I will post the official time and place when they are published. Good run, I coulda ran harder and cut more time out, but new P.R. either way.

Friday 080613
"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

Enlarge image

Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Great Fitness Blog: fitzoneradio.com
Posted by lauren at 8:17 AM Comments (73)


I modified this one adding in the 30 lb wt vest

CFWU x 3 less situps and back ext.

Wt vest dragged me down, plus I ran 1000m (the distance around Elite on the roads) and held a broomstick in my hands cause I have been getting attacked by finches-one of which I almost got as it swung down for my doo-rag wearing skull.

Time before without the wt vest and a blown out back: 27:51

Time with wt vest and a healed back: 31:45

Seems about normal.

No late drinking tonite. 5K in Goonville in the a.m. Rest day for Crossfit. And I get to run the 5k without a wt vest.

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Thursday 080612
Seven rounds for time of:

10 One legged squats, alternating
12 Ring dips
15 Pull-ups

36:16 with 30lb wt vest.

The next trainer that looks like a twinkie with a butt crack and comes up to me to ask if I needed help working on something specific (all while I am trying for a good time) is going to get hit upside the head with my 1.5 pood kettlebell. I'm an athlete. If I wanted a big chest, arms, tiny legs, and a flabby gut with a side of sagging ass, I would bodybuild. No thanks. More Crossfit, please.

Evening W.O.

Sprint:

800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest

3:46
3:23
4:08
3:48
4:18

The first run without the vest comes up to just about sub 21 min. I went ahead and registered for the 5k in Boonville this Sat. I doubt my time will be sub 21 min, but I will def push it.

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Post loads to comments.
Compare to 080425.

Enlarge image

The Bench Press: Arch, Mark Rippetoe - video [wmv] [mov]

Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody - CrossFit Journal April 2006

CFWU x 3 w/ 30lb wt vest

225-285-285-285-285

Took it easy so my doc won't yell at me.

Finished my exam. Now I guess I carry the airport on my shoulders. Fun fun, more call outs.

Sprints this evening.

Rest Day.

Stormed thru my exam. Just a bit more tomorrow. I am going ahead and hitting the gym in the a.m. cause I honestly miss it. Then I think I can pull off an evening workout and then get back in time to cut grass.

Two HH65 Dolphin COAST GUARD helicopters landed and got a drink today at the airport. They were helping some of the flood victims up north. Of course, I was busy all day so I didn't get the chance to go over and talk to the aircrews. I can guess they are from Detroit, my old airsta. One was the 6523 which was a tail number I flew on. I miss you guys. Smooth tailwinds...

Ten rounds for time of:
12 Burpees
12 Pull-ups

26:28

CFWU x 3 with 30lb wt vest. Things really slow down with that little extra weight.

5k run with 30lb weight vest.

33:24

It was hot and sucked. I think I could have ran faster in the beginning, but I was trying to get used to the vest. I am really glad that I got this vest, and I think soon I will be using the full 50 lbs and wanting more.

Saturday 080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

18:15

CFWU x 3

Great work out, I did complete handstands with little or no assistance.

Practiced double unders. Turns out I still suck at them and have absolutely no coordination.

50 min

Run 5k today if I get my vest in or not.

Thursday 080605

Back Squat 5-5-5-5-5 reps

CFWU x 3

185-225-225-225-225

Wednesday 080604
Complete as many rounds in 20 minutes as you can of:

15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.
Enlarge image

CrossFit Laguna Beach Grand Opening

4 measly rounds plus 15 pus and 9 push...pull ups are my bane and I just didn't have it in me today. Guess I should have followed the rest day as rxd.

Tuesday 080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

CFWU-full-x3

95-105-105-115-115-115(failed)-105-105-95-95

I really suck at these and my shoulders are wrecked. Stayed around and practiced snatches from the ground. Finished at 135 but at 115 I overshot and dropped the whole damned thing on the deck. Nice to not have back pain from these. Sucks to have shoulder pain.

Evening workout

50 and 75% wm ups

then:

3 of 15 Back squat
3 of 15 Front squat
1 of 15 OHS then failed going for another 15 at 13. My core was so wrecked I called it a day.

45 min

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

20:55

My abs needed this. 10 min practice double unders.

Saturday 080531

For time:
135 lb Thruster, 10 reps
50 Single-unders
400m run

135 lb Thruster, 8 reps
50 Single-unders
400m run

135 lb Thruster, 6 reps
50 Single-unders
400m run

135 lb Thruster, 4 reps
50 Single-unders
400m run

135 lb Thruster, 2 reps
50 Single-unders
400m run

24:26 Hot outside. 84 degrees.

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.

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

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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

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CrossFit Endurance

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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.