first WOD at Depot.
CFWU x2
Front squats 5-5-5-5-5 (xd indicates arms crossed to hold bar - easier on wrist and able to do more weight)
95
115
125
115xd
165xd
115xd
Rx 5k (on treadmill) - alternating b/t running and walking on steep inclines - total time about 23 minutes covered about 2.25 miles...kept a good heart rate even during walking.
Day 10 - complete
Saturday, January 10, 2009
Thursday, January 8, 2009
Pullups
today's WOD was VERY HARD. I scaled and still only did 4 rounds...arms and grips are toast!!
did the following
3 25# DB pullups
5 dead hang
7 kip
3 25# DB pullups
5 dead hang
7 kip
3 20# weights with belt (negatives when needed)
5 deadhang (negatives when needed)
7 kip
3 20# weight (negatives)
5 deadhang negatives
7 kip
did a few more negatives trying to hold at the sticking point
No way could I have done 10 rounds....maybe later this year!
100 challenge - Day 8 DONE 6:15am
did the following
3 25# DB pullups
5 dead hang
7 kip
3 25# DB pullups
5 dead hang
7 kip
3 20# weights with belt (negatives when needed)
5 deadhang (negatives when needed)
7 kip
3 20# weight (negatives)
5 deadhang negatives
7 kip
did a few more negatives trying to hold at the sticking point
No way could I have done 10 rounds....maybe later this year!
100 challenge - Day 8 DONE 6:15am
Wednesday, January 7, 2009
WOD 1/6/09
Scaled from main site to:
Complete four rounds for time:
Run 400 meters
15 towel pullups or negatives (alternating grip as needed)
15 pushups on parallettes (feet up on table or bench to mock HSPU - negatives as needed)
time 30:52
Day 7 of burpee challenge completed
Complete four rounds for time:
Run 400 meters
15 towel pullups or negatives (alternating grip as needed)
15 pushups on parallettes (feet up on table or bench to mock HSPU - negatives as needed)
time 30:52
Day 7 of burpee challenge completed
Tuesday, January 6, 2009
Happy Anniversary!
It was a year (and a day) ago when I began doing CrossFit and eating in the Zone. So, has it worked? Decide for yourself...here are some happenings of the past year:
Began January 5, 2008. Tabata This. First workout in a couple of years. My arms were so sore I couldn't shave for a week. Still, a very exhilerating experience! I learned I'm not 18 anymore and I need to be a little careful working out.
First 3 months were great. Hitting many of the WODs for the first time...every day was a new challenge.
In February, I had a condition that required Prep H...not fun at all. Workout related? According to Dr. Mike, most likely due to straining while lifting. Complete recovery (so far) but he said it's a condition that could return...
In early April, I pinched a nerve in my back doing OHS, my arms and fingers were numb for a couple weeks. Saw Dr. Todd a few times for some sort of treatment. Complete recovery. I learned I have very little flexibility in my shoulders and OHS might not be for me.
May and early-June were pretty uneventful. Began to see more repeats of
WODs and was able to see improvement in my times and scores. Measurable gains are always a good positive reinforcement. In late June, I had my gallbladder removed. About six weeks of downtime. Worst part was being in on vacation in Cancun and not being able to play with my girls since it was a week after the surgery. Complete recovery.
Overall, I've felt better physically and mentally than I ever have. I'm certain my rapid recovery from gallbladder surgery was helped by my physical conditioning. I ran the half-marathon in Indy on November 1. Felt strong and had a much better time than the one I ran in May 2006, even though I only had 4 training runs of longer than 45 minutes.
I really noticed how good I felt throughout the year when I compared it to how lousy I felt in December 2008 when I took a couple weeks (no exercise) and I ate like crap. I felt tired, sluggish, and found it hard to concentrate.
Before this year, I had never stayed on any exercise or eating program (diet) for more than a couple months. I hate diets! In fact, I still contend, contrary to what my family says, that I'm not on a diet, I'm simple eating better. I've reduced my sugar intake (no soda for the past year...well maybe a sip now and then but water, milk, and occassionally tea are my beverage of choice). I've owned a bowflex for probably 10 years and have joined gyms mulitple times over the years but have gotten bored with both. I use the bowflex reguarly now (for bench press, deadlifts, and the bench for sit ups). So as I start my second year, I'm still drinking the Kool-Aid..drinking heck, I'm chugging it!
I do the WODs consistently. I'll check the website the night before to see what's coming the next day, and I have the WOD texted to my cell phone. A quote of Dave Castro sticks in my mind...he said you should "be a little nervous before your WOD"...in other words you know you are about to put yourself through about 20 minutes of grueling work! It would be easy to coast during a WOD and not push yourself, but when I gear up and give 100% during a workout, I get a lot more out of it. I love the hate the WOD, but feel so good when it's over.
My goal when I started this wasn't to get big muscles, it was to get into shape. After studying Coach's definition of what it means to be fit, I knew that was what I wanted. I do think I look better than I did (and that's a great by-product), but it's all about feeling better...and THAT, I have accomplished.
So what's in store for 2009...I'd like to stay healthy, do every WOD, get my first muscle up, and do a handstand, and beat my 11/08 time when I run in Indy in 5/09 by using only the main site WODs and CrossfitEndurance WODs.
Here's to a great 2009!
Began January 5, 2008. Tabata This. First workout in a couple of years. My arms were so sore I couldn't shave for a week. Still, a very exhilerating experience! I learned I'm not 18 anymore and I need to be a little careful working out.
First 3 months were great. Hitting many of the WODs for the first time...every day was a new challenge.
In February, I had a condition that required Prep H...not fun at all. Workout related? According to Dr. Mike, most likely due to straining while lifting. Complete recovery (so far) but he said it's a condition that could return...
In early April, I pinched a nerve in my back doing OHS, my arms and fingers were numb for a couple weeks. Saw Dr. Todd a few times for some sort of treatment. Complete recovery. I learned I have very little flexibility in my shoulders and OHS might not be for me.
May and early-June were pretty uneventful. Began to see more repeats of
WODs and was able to see improvement in my times and scores. Measurable gains are always a good positive reinforcement. In late June, I had my gallbladder removed. About six weeks of downtime. Worst part was being in on vacation in Cancun and not being able to play with my girls since it was a week after the surgery. Complete recovery.
Overall, I've felt better physically and mentally than I ever have. I'm certain my rapid recovery from gallbladder surgery was helped by my physical conditioning. I ran the half-marathon in Indy on November 1. Felt strong and had a much better time than the one I ran in May 2006, even though I only had 4 training runs of longer than 45 minutes.
I really noticed how good I felt throughout the year when I compared it to how lousy I felt in December 2008 when I took a couple weeks (no exercise) and I ate like crap. I felt tired, sluggish, and found it hard to concentrate.
Before this year, I had never stayed on any exercise or eating program (diet) for more than a couple months. I hate diets! In fact, I still contend, contrary to what my family says, that I'm not on a diet, I'm simple eating better. I've reduced my sugar intake (no soda for the past year...well maybe a sip now and then but water, milk, and occassionally tea are my beverage of choice). I've owned a bowflex for probably 10 years and have joined gyms mulitple times over the years but have gotten bored with both. I use the bowflex reguarly now (for bench press, deadlifts, and the bench for sit ups). So as I start my second year, I'm still drinking the Kool-Aid..drinking heck, I'm chugging it!
I do the WODs consistently. I'll check the website the night before to see what's coming the next day, and I have the WOD texted to my cell phone. A quote of Dave Castro sticks in my mind...he said you should "be a little nervous before your WOD"...in other words you know you are about to put yourself through about 20 minutes of grueling work! It would be easy to coast during a WOD and not push yourself, but when I gear up and give 100% during a workout, I get a lot more out of it. I love the hate the WOD, but feel so good when it's over.
My goal when I started this wasn't to get big muscles, it was to get into shape. After studying Coach's definition of what it means to be fit, I knew that was what I wanted. I do think I look better than I did (and that's a great by-product), but it's all about feeling better...and THAT, I have accomplished.
So what's in store for 2009...I'd like to stay healthy, do every WOD, get my first muscle up, and do a handstand, and beat my 11/08 time when I run in Indy in 5/09 by using only the main site WODs and CrossfitEndurance WODs.
Here's to a great 2009!
Monday, January 5, 2009
Death by Burpee...
I came across this while surfing tonight...one I've got to try sometime!
With a continuously running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute..
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed burpees in the workout.
You may scale the workout down by subbing knee burpees or squat thrusts, or scale the workout up by wearing a weight vest.
With a continuously running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute..
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed burpees in the workout.
You may scale the workout down by subbing knee burpees or squat thrusts, or scale the workout up by wearing a weight vest.
Hang Cleans
CFWUx2 (pullups 10,10, dips 10,5) all else 15
Hang Cleans 1-1-1-1-1-1-1
135
155f 135
135
145f 145
145
145
150
very tentative. dumped the 155 failure.
Hang Cleans 1-1-1-1-1-1-1
135
155f 135
135
145f 145
145
145
150
very tentative. dumped the 155 failure.
Deadlifts (WOD 1/4/09)
done 1/4/09 - Deadlift 3-3-3-3-3
Did a few warmups (pullups, situps, samson stretch,dips) then worked up some deadlifts. Started at 95#, then 165#, then ramped up weights. Didn't keep track of how much was on the bar but the last two sets was all the weight I own.
Ended up doing sets of 3-3-3-5-7.
Day 5 of Burpee Challenge - all unbroken.
Did a few warmups (pullups, situps, samson stretch,dips) then worked up some deadlifts. Started at 95#, then 165#, then ramped up weights. Didn't keep track of how much was on the bar but the last two sets was all the weight I own.
Ended up doing sets of 3-3-3-5-7.
Day 5 of Burpee Challenge - all unbroken.
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