Homemade WOD

shoulder sore...dang near hurts (went to Dr. Pete last week...he said take it easy and come back to see him in 2 weeks if not better...2 weeks is up on Tuesday...looks like I'm going back!)

WOD as follows, 3 rounds for time:
Squats 25-50-75
stair jumps (3 or 4 stairs each jump) 21-15-9
situps 21-21-21
jump rope 2'-3'-4'

Time: just under 21 minutes

Annie

no warmup done over lunch
50 40 30 20 10 double unders & situps

jumped rope 2x per double under...didn't get my first actual DU until 4th round. Need to work on those.

Time 16:17

squats, pullups, & dips

5 rotatations of one set of squats, one of pullups, and one of dips as follows:

squats 100,80,60,40,20
pullups 2,4,6,8,10
dips 2,4,6,8,10

Time13:48

did 20 squats in first set, then got a phone call (stopped watch, took call, restarted watch and WOD)

Last set of dips were 2,2,1,1,1,1,1,1...very difficult at the end!

catch up on posts

11/30 WOD Tabata something else pullups 6 (55), pushups 3 (44), situps 4 (42), squats 15 (132)

12/3 homemade WOD Tabata situps and squats (holding Isabelle) 20 on 10 rest 8x

12/4 five rounds for time of 10 35# plate lunges & 15 35# plates swings - time 5:10...great met con

WOD (scaled)

Scaled CrossFit WOD to:
65# (WOD 95#) hang power snatch, 15 reps
10 trips up and down stairs (400m)

Time: 17:58

Didn't feel like running outside so I subbed stairs and since I can't do much overhead weight, scaled to 65#.

Samson stretch, some OHS, and 25 situps to warmup.

Homemade WOD

shoulder still hurting...here's what I did:

25 chair jumps
25 situps off bench
25 squats
25 parallettes pushups with feet on bench
12 stairs (singles, doubles, triples X4)

time: about 10 minutes

50 situps while watching TV at night

400m & 50 squats X 4

12:36

Saturday 11/08/08

40 degrees - pretty chilly!

Lynne

Max reps body weight bench press/pullups
33 / 30
18 / 19
19 / 20
14 / 16
13 / 15
Totals 100/ 97

shoulder gave me a little discomfort during benchpress, but not painful

WOD done on 11/05/08

complete as many rounds as possible in 20 minutes:

10 pullups
10 65# thrusters

11 rounds in just over 19 minutes

tweaked shoulder taking other pullup bar down. A little sore today, but not much pain during workout.

Michael (Lite)

Three rounds for time of run 800 meters, 50 back extensions, 50 situps

I did three rounds for time of run 400 meters, 50 situps, 50 good mornings (45#bar)

TIME: 19:41

Pull up Ladder (workout done on 11/02/08)

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute...

Completed 16 full rounds plus 12 in 17th round...new PR!

Total of 148 pullups in 17 minutes!

I hand't done many pullups in the past week and a half preparing for the half marathon. I've got a decent blister just below my ring finger on my right and and my forearms are still tired today.

Gunner's Magic Train

11/01/2008:

Monumenal Half Marathon...1:53:14

Easy Run

Prep for half-marathon 34:10 (+/- 9:00 pace)

36 degrees. First AM run prior to marathon. Probably should've started AM runs sooner. Sore knees after run.

Elizabeth

Rx: 21-15-9 135# cleans & ring dips

Scaled to 115#

Time 17:26

did squat cleans, felt good. Ring dips broken every set. 10 in a row to start, but last set were pieced, mostly one at a time.

Homemade WOD

Instead of a long run preparing for next week's mini, I did the following Tabata style workout (20 seconds on, 10 seconds off - not 100% each set, kept a good pace and tried to stay consistent):

squats: 16,14,13,15,15,14,14,15
chair jumps:9,8,8,8,9,8,9,9
pullups: 6,6,7,6,6,6,6,6
75# thrusters: 4,4,4,5,5,4,4,4
75# cleans: 5,5,5,5,5,5,5,5
burpees: 4,4,4,3,3,3,3,3,
75# SDHP: 5,5,5,4,4,4,5,5

total time about 28 minutes

rested a few minutes then did basement stairs 50 times (run, walk, singles, doubles, triples) about 14 minutes.

Runner for Gunner: 400m rest 2 minutes, repeat, repeat, repeat

CFWU X2: Samson stretch, 15 OHS, 15 situps (feet strapped to bench, bend backwards & touch floor), 10 ring dips, 10 strict pullups

Today's 400m times:
1:23 1:26 1:30 1:28 total 5:47



mid 50s & breezy. someone's burning leaves made for difficult breathing.

Previous times:
1:23 1:27 1:30 1:31 total 5:51
(1:19)(1:25)(1:35)(1:38) total 5:57

5k

55 degrees and fairly windy. Seems like I was ALWAYS running against the wind. My legs were very tired and my lower back got tight during run...see recent workouts, I'm due for some rest.

Ran from driveway to Allen's rental house back to entry to subdivision.

Time 22:59 NEW PR!

CrossFit Endurance

WOD as Rx by CrossFitEndurance called for 16 rounds. I didn't reset my watch a couple times so I ended up with a little more rest on a couple of the rounds, so I penalized myself and ran some extras. Not as easy as I thought it would be...

10 seconds sprint
20 seconds rest

19 rounds

burpees & pullups

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

did pullups, then burpees...as Rx 19:33.

All pullups were done with a kip palms down. I tried to keep a 2 minute pace per round. Got ahead the first few rounds, then just tried to stick with it.

no rest for the runner...

Today should've been a rest day, but I decided to follow Hal Higdon's schedule for half-marathons and today would've been a long run, so I decided to CrossFit instead. Did WOD as Rx:

Complete as many rounds as possible 20 minutes of:
95# Thruster, 5 reps
95# Hang Powercleans, 7 reps
95# Sumo Deadlift High-pull, 10 reps

6 full sets done in about 18 minutes...insert fork!

Filthy 50, again!

worked out with Scott and Levi at RHS. They weren't able to workout yesterday and were doing the F50 today, so I decided to join them.

Same workout as yesterday, except I used the bench for jumps, and a 15# ball for the first 18 wall shots, and a 12# for the last 32.

Time 33:43...slower than yesterday's, but thats to be expected!

I ran to the school (1 minute fast, 1 minute walk, 1 minute spring 1 minute walk, 3o second sprint, walk) and did 4 100m sprints (16-18 seconds each) and walked the curves.

Tomorrow is a rest day!

Filthy 50

This one is tough!

50 jumps (3rd stair)
50 Jumping pull-ups
50 swings 35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings 45#
50 Wall ball shots (8#)
50 Burpees
50 tuck jumps

32:20...new PR

Cindy

5 pullups
10 pushups
15 squats
as many rounds as possible in 20 minutes

18 rounds time 20:07

so close, I wasn't about to stop on the last round!

did much better in pushups than before, but still the weakest point. I went a little slow on the squats to give my arms a chance to recover. Pullups were all unbroken and very strong. I had a methodical, but not violent, kip going on each set.

Snatch...not a fan

today's WOD is snatch 1-1-1-1-1-1-1. Since I can't do it light, I'm sure not trying to go heavy.

CFWU x3 (almost)
strict pullups by set 11/15, 15/15 (towel breaks when needed) 0/15. Kips on last set took a little to get timing down.

Did 2 sets of ring dips with a negative muscle up on quite a few.

Did a few snatches with PVC, to work on form, but arms weren't flexible enough to try with weight.

2 days

Monday 10/13/2008
deadlift - ramped up weight a little each set until I got all the weight I have on the bar...ended up doing 5-3 with that weight after about 25 total reps as warmup.

did 10 dead hang pullups (palms up) and some negative muscle ups with some ring dips. Finished with some pushups on the parallettes with Mallory and Macy on my back for added weight.

Tuesday 10/14/2008
50, 40 situps (under chair)
10 squat cleans 95#
30 situps (on bench)
8 squat cleans 95#
20 situps
6 squat cleans 95#
10 situps
4 squat cleans 95#
10 situps
5 squat cleans 95#

cleans felt very good. As Rx workout should've been timed, but since I did the first 2 sets of situps upstairs with Izzy in the room, I decided to just do it with out rest once I got downstairs. Did a couple of squat cleans with just bar to get a feel for it. Wrists had pretty good flexibility, but my left wrist is still a little touchy if I try to bend it back too far.

A little busy at work...

...economic activity has kept me very busy at work, so my workouts have been put on the backburner.

Wed 10/9 did some pullups, dips, a few burpees, and some pushups.

Thu 10/10

Fri 10/11 2o pullups and 8 dips

Sat 10/12 - vey tired, too much fun at Correll's on Friday night!!

Sun 10/13 75# shoulder press 21 reps & a few dips, then a 70 minute run behind the middle school Along the way I did 12 sets of stairs on the football field bleachers, a mile on the track with 42 pushups (about 10 after each lap), then ran the cross country course, hitting the hill on the practice field 4 times, jumping over the log in the "meadow" 8 times, then doing the hill in the woods 4 times and trying to run the creek (didn't get very far). Overall, a very interesting run.

Weighted Pullups

did a few situps, OHS, and stretches to warm up.

Rx max weight 1-1-1-1-1-1-1

50, 70failed, 50, 60failed, 50, 50, 40, 40.

Tried a couple with 25# dumbbell held b/t my feet, but to hard to get up on the bar.

Repped out a few pullups with about 1/2 extention to the bottom but pulled well above bar.

Five Round of ?????? - take 2

Five rounds for time of: 135# each
Deadlift, 15 reps (120#)
Hang power clean, 12 reps (95#)
Front Squat, 9 reps (95#)
Push Jerk, 6 reps (95#)

19:42

Deadlifts were fairly easy, did broken sets for hang power clean, front squats OK, and push jerk all unbroken until last set (actually more of a push press than push jerk).

Legs toast after Friday's run and yesterdays Barbara.

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.

5:43
4:35
4:55
6:03
5:58

One of the hardest workouts I've done. Whole body is very tired.

Run, Forest, Run!

59:34

I ran to sledding hill at Washington Park, did 4 clocks, ran back home and did 2 miles around our circle. Total distance was 6 miles plus clocks, which took about 10 minutes to finish. During the 4th and 5th lap around our subdivision, I alternated frontward and backward running every 100 meters.

A clock is when I run up one side, when I get to the top I make left turn and run down the hill, turn around and run back up, make a left and repeat until I get back to where I started. To finish a clock, I run up and down the hill 4 times . 4 clocks = 16 round trips up & down the hill.

New One...Clean & Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Light stretching warmup, then I scaled WOD to 120#.
7 complete rounds (1-2-3-4-5-6-7) plus 3 in 8th round.

total reps 31 @ 110#

Nate

As Rx = Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 72# Kettlebell swings

I scaled to:
4 ring pullups & 4 ring dips (dropping all the way down after each to pullup position)
4 handstands negatives on parallettes
16 35# plate swings

light warmup - stretching only
5 full rounds plus 4 pullups & 4 dips

Back Squat (Tuesday 9/30/08)

CFWU 15x3 to start

No equipment to back squat free weights, so I used my Bowflex - 310lbs. 8-10-10. Also did some front squats with 25# dumbbells (I was able to get a deeper squat with the dumbbells).

.

Push Jerk (Sunday 9/28/08)

Push Jerk 5-5-5-5-5

Not very good at this one, probably more of a push press, than a jerk.

115-125-135-125-135(failed on #5)

Saturday AM run

Time 1:01:15.

6.0 miles plus distance from corner of Condit & Prairie on bike path to sledding hill, then up and down east side of hill seven times...I did 10 pushups each time I got to the top of the hill. On the way back to the road, I did 10 pullups on the twisting climbing ladder and the monkey bars on the school playground.

After run, I did 50 airsquats (not included in time).

Total distance run over 7 miles.

Rest Day

Rest day bike ride with Izzy in tow behind the bike:

6.6 miles in 27:10. Out to Murray's on Country Club road then back around circle 3 times.

Nicole

Max number of rounds & pullups:
400m
max pullups
repeat for 20 minutes

5 1/2 rounds
pullups 28,16,14,11,13

distance run 2000m
pullups 83

last time done 3/17/08
distance 1600m
pullups 54

Shoveling #$%&

Here's a new one for the WOD:

For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling & Push-ups

With an Olympic bar holding only one plate (45#), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Here's how it's done.

Harder to do than it seemed when I read it. I'm guessing my hammies and back will be sore tomorrow. Had to break sets of pushups up after first round, but did workout as Rx.

Time: 11:50

Snatch

I'm horrible at snatch. No shoulder flexibility.

Did modified CFWU (samson stretch, OHS, situps, 14 dead hang pullups, ring dips (some negative)

Did a few snatches with PVC. Then tried some OHS with 45# bar...not the prettiest. I could feel my arms really working.

Ended up doing another set of dead hang pullups (6), more situps, dips, and two sets of 35# plate swings, carried 70# up the stairs twice, hopped up stairs 3 times (one step, two steps, and 3 steps) with some pushups sprinked in there.

Overall about 20 minutes & got heartrate up and a good sweat.

Rest Day Run

5.5 miles - 46:12

easy run 8:24 pace

Filthy 50

for time, done in order:
50 box jumps (onto chair)
50 jumping pullups
50 35# swings
50 walking lunges
50 knees to elbows -or- situps (did one to failure then switched to the other)
50 45# push press
50 back extensions
50 20# wall ball (subbed 30 8# wallball & 20 25# plate thrusters)
50 burpees
50 double unders (subbbed 10 tuck jumps, 100 jump rope, 25 box jumps holding 10#)

Time 37:53

lunges made legs burn, burpees took forever. got 10 solid KTE then struggled on form.

5k

23:16...new PR. Last time ran 25:00!

lunch hour workout - mid 70s & sunny

after run did 15 pullups (dead hang, no kip)
50 pushups & 50 situps

Diet Fran

21-15-9 75# thrusters & pullups

6:20 new PR

Chief

Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

great morning workout!
3 2/3
4
4
5
4

totals: 63 cleans, 126 pushups, 180 squats

Clean & Jerk

3-3-3-3-3

3x CFWU then WOD - 85, 85, 85, 95, 95

I could handle the weight, just working on the form, especially in the squat part of the clean. Used hook grip for the first time on first 3 sets.

Wednesday & Thursday

Wed 9/10
5 rounds max reps, 200# (bowflex) benchpress, pullups, 200# (bowflex) squats
Bench 26, 20,14,15,16
Pullups (strict/kip) 10/10, 7/10, 4/8, 2/11, 0/18
Squat 40, 40, 30, 30, 37

Thurs
75 reps - 75# cleans (get the bar from the ground to the rack position)
8:10

I had to break after 20, 40, 55, & 67 reps. During each break I did 10 situps.

3k run

17:11

Ran over lunch hour. Very sore hammy and butt from prior two days workouts. I ran 5 times counterclockwise around circle then stopped at 200m marker by Meek's house to end. I actually stopped one lap early (what was I thinking) to I walked 200m then finished final lap.

Fight Gone Bad

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break allowed before repeating. One point is given for each rep. The stations are:

25# thrusters
75# sumo deadlift high-pulls
box jumps (approximately 18")
75# push press
Burpees

I used a plate instead of a dumbbell for the thrusters and actually threw it into the air most of the time to better mimic the wallball.

Today's score was a 250, well off my personal best, but pretty good considering I was still feeling the effects of yesterday's workout.

Linda

10-9-8-7-6-5-4-3-2-1 of the triplets.

My weights were: deadlift 190#, bench press 180# (bowflex), clean 95#

Time 19:02

Tough workout on the forearms!

I ran a mile (not for time) after as a cool down and had some slight cramping in my calves.

Deadlift

WOD is deadlift 3-3-3-3-3.

Since I don't own enough weight to deadlift as Rx, I sprinkled in some other exercises. Started out with 10 DL reps with a lighter weight, then ramped up to 5 reps (pretty heavy). I jumped up the basement stairs five times, hitting every third step, then jumped rope, did situps with my feet strapped on the bench, followed by strict pullups to failure.

I added weight to deadlift and did 4 reps then jumped up the stairs, again, 15 more situps, some pullups on the rings, and some more strict pullups.

Hopping up the steps is tough and my legs are feeling the burn!

Potpurri

Yesterday's WOD was 7 sets of 3 reps of Push Jerk, an exercise I am not very good at. I did a warmup then the sets of push jerk with PVC, 75, 95, 115, 75, and PVC. Worked on form and shoulder flexibility.

Since I had slacked off the two days prior, I also did some strict pullups, L-pullups, pushups, situps and carried two 25# plates up and down the stairs a few times to work up a sweat.

Today's WOD today

weighted pullups 1-1-1-1-1-1-1

35, failed 55, 45, 45, 35, 30, 30, 30

Yesterday' WOD done today

4 rounds:
Run 400m
Rest 2 minutes

Here are today's times and 03/20/2008 times
1:23 (1:19)
1:27 (1:25)
1:30 (1:35)
1:31 (1:38)

Total 1600m
5:51 (5:57)

I ain't no Nasty Girl

Today's workout is called Nasty Girl here's my version (Rx version in parenthesis):

3 rounds for time
50 squats (50)
14 pullups
14 dips* (14 muscle ups)
10 hang clean 95# (135#)

Time: 13:36

*Round 1: ring dips; Round 2: negative ring dip; Round 3: dips on bench

Rest day...yeah, right!

Yesterday (8/28) was a scheduled rest day. I decided to take a bike ride with my daughter in tow behind my bike. Ended up going six miles in 24:36.

Good way to train for the upcoming duathalon!

WOD

I scaled yesterday's WOD and still worked up a good sweat and some tires arms:

10 Handstand push-ups followed by 20 pushups on rings with feet on the barstool
40 Pull-ups
50 Swings with 35lb plate
60 Sit-ups
20 Burpees

Took about 30 minutes (there was a phone call in the middle of the burpees)

Murph

As Rx - run one mile, then do 100 pullups, 200 pushups, and 300 squats, then run another mile.

My workout - run one mile, do 50 pullups, 100 pushups, and 150 squats.

Time: 35:36

Did this over lunch, mid 80s, very nice day.

Pushups were the killer and the mile to finish it off included about 4 walks of 25-50 yards.

A new one!

WOD as Rx for time (presses 95lbs):
Run 800 meters, Shoulder press, 21 reps
Run 800 meters, Push press, 21 reps
Run 800 meters, Push Jerk, 21 reps.

My version: (all presses 65lbs)
Run 2/3 mile, shoulder press (21 reps)
Run 2/3 mile, push press (21 reps)
Run 2/3 mile, push jerk (21 reps)

Time 21:38.

Angie

Rx version is 100 pullups, 100 pushups, 100 situps, & 100 squats for time.

I did 100 pullups (different grips throughout), 5o pushups, then began breaking the exercises up, doing at least 5 pushups, 10 situps, and 10 squats, before moving to a different exercise. The pushups were the killer. I struggled many times to get 5 in a row.

Final time was 24:48.

Now on the the United Way Golf Scramble...I'm sure this workout did wonders for my swing.

Helen

As Rx Helen is 3 rounds of 400m, 12 54lb kettlebell swings, 12 pullups. My modified version is 1/3 mile run plus distance to & from basement, 35lb plate swings, 12 pullups.

My time was 13:20. Humid day, but felt very good!

See ya' Doc!

Final doctor's appointment yesterday afternoon...I was given the all clear sign!

Yesterday's WOD just happened to be Tabata This, the one that got this whole thing started! 40 days of inactivity defintely takes it's toll on your strength. This is actually the first time I've tabattad since February.

My numbers for pulllups 10,7,6,6,6,6,5,5, pushups 10,10,9,7,4,4,4,4, situps 9,8,8,6,6,7,6,6, and squats were 14,16,16,15,15,16,15,15. First WOD as Rx since gallbladder surgery!

Back into action

It's been 4 weeks and a day since surgery and I feel great. I've jogged a couple of times the past few days (2.25 mils in 20 minutes on 8/10) and 2 miles in 16 minutes on8/11) and did a few burpees and some very light thrusters yesterday.

Good friends...good family...priceless!

Sunday, July 6...I ran a 6:47 mile, went swimming with my family, I felt real good!

Monday, July 7...I came home after work, helped Brenda make supper, didn't feel quite right, ate, then went into the bedroom and laid down. I spent most of the night and the next day in severe pain (felt like somebody suckerpunched me right in the center of the stomach...just below my ribcage...the pain WOULD NOT go away).

About 5pm Tuesday, Brenda took me to see Doc. The office was closed but a couple of knocks on the back door got me in to see him. Thank God for friends and small towns! He sent me to the hospital to get some tests run and most importantly some pain medication. I had a battery of tests and was sent home the next afternoon. No answers, but as Doc said, "The list of things you don't have is getting longer!"

Wednesday night and Thursday morning were excruciating. I drove to the emergency room (I guess I was expecting to get hooked up to the pain meds for some temporary relief. I was given another GI cocktail (no help), a couple pain pills to take when I got home. Doc prescribed me some additional pain medication that helped relieve some pain, but it never went away.

On Monday, the HIDA scan revealed that my gall bladder wasn't functioning properly and Dr. Scott recommened it be removed...I asked how quickly he could do it. Surgery was scheduled for Wednesday AM. I went to the hospital at 9:30 and when I woke up after the surgery (around 1:30) I felt soooo much better. I felt the pain of the surgery, but nothing like before.

I'm a little more tender today and am not supposed to lift heavy objects for 4-6 weeks. We have a trip to Cancun and I have a business trip to Chicago scheduled during that time. Getting luggage from place to place may turn out to be a challenge!!

I am blessed to have such good friends and family. I can't name all those that have helped out during the past week and a half...we've had meals cooked for us (some excellent food!), our lawn had been mowed, our kids have been taken to the pool, to bible school, to friends houses.

Those who have helped us did so because they are just flat out good and caring people. I know they don't expect anything in return, but these deeds will not go unforgotten!

Two Part Workout

1st Workout: 5 rounds for time - 7:12
5 200# deadlift
10 burpees (clap overhead)

2nd Workout:
One Mile Run - 6:47

Crossfit Games Day

In any order, perform the following three workouts. Did one today...will work on the rest tomorrow and beyond:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (scaled to 75#)
Pull-ups
TIME: 6:23

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second

Pull up Ladder - Sweet Sixteen

16 minutes, 16 rounds, 136 pullups!

Finished 16 pullup as time expired, did not attempt any in round 17.

What a Feeling!

My hammies, traps, and lats are sore, and most of the rest of my body just feels tired. Yesterday's workout was a bear...and I love it!

Today's focuses on pullups. 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.

Last time I did this was 4/7/08...I did 10 complete sets, then got 10 out of 11 in the 11 set. Total work time was 11 minutes with a total of 65 pullups. My goal today is to get 13 sets done (91 pullups in 13 minutes)...3..2..1..GO!

5 rounds of ???

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

I decided to scale this down to 115#. I did one round at that weight and knew I was waaay over my head, so I finished the last 4 @ 95#. Working time was 21:23. I stopped workout and the clock after the third round to watch Macy and Izzy. I was able to head back downstairs and restart the clock and finish the final two sets.

Very tough workout on the forearms...it's a lot of time to be holding the barbell.

Shoulder Work

Today's WOD with weights from last time I did it (4/8/08):

Shoulder press 1,1,1,1,1
Today 135,145failed,135,135,135,135
4/8/08 95,105,115,125,125

Push Press 3,3,3,3,3
Today 135,145,145,145,125
4/8/08135,115,125,125,125

Press Jerk 5,5,5,5,5
95,115,135failed,135,115,115
95,95,95,105,110

Total (weight x reps)
today = 5635
4/8/08 = 4940

Lynne came by for a visit

Today's WOD was Lynne. Many of the WODs are named after female crossfitters or Heroes (individuals who have lost their life serving you and I, like soldiers, police officers, and firefighters). To see a listing, click here then scroll down to #4.

As Rx, Lynne consists of 5 rounds of max number of reps of bodyweight bench press then max number of reps of pullups. This workout is the only WOD I've done so far that reminds me at all of how I used to work out...trying to pump up my arms and chest.

I weigh 158# and since I don't have a bench press, I use my bowflex and set the weight at 180#. Here's how I compared today to last time (in parenthesis) I did Lynne (3/8/08) on each set. Bench Press / Pullups:

1. 33(22) / 31(19)
2. 20(11) / 20(8)
3. 17(6) / 18(9)
4. 14(6) / 15(5)
5. 12(4) / 14(4)

I'm seeing progress in muscular endurance...last set I did 12 bench press vs. 4 in March and 14 pullups vs. 4 in March.

Summerfest 2008

• Elephant ears $5
• Funnel cakes $ 5
• All you can ride bracelets $36
• Being a kid again - priceless!

How I scale

Today's WOD as RX is:

45 double unders (jump rope...for each jump the rope goes under twice)
45 135# squat cleans
45 ring dips
45 double unders

I scale as follows:

tuck jumps (both feet flat on the ground, jump high into the air and tuck your knees into your chest)
45 115# cleans (I can't get into the deep squat position and can't get 135#)
45 dips each of the following equals one dip (1 ring dip, 2 bar dips, 3 bench dips)
45 tuck jumps

When I did dips, I did as many ring dips as I could, then moved immediatley to bar dips requiring 2 bar dips to equal one ring dip, then moved to bench dips requiring 3 to equal one ring dip.

Did as scaled in about 20 minutes (actual time was 21:22 but I stopped for a minute or so to take care of Isabelle prior to final tuck jumps. Triceps are feeling the dips!

Is it rest day yet?

Another one bites the dust...

Today's WOD 32:42...legs are toast!

3 rounds for time of:
Run 800 meters
21 reps 35# dumbbell swing
21 reps 95 pound Thruster
21 Pull-ups

I subbed 35lb plates for the kettlebell, otherwise as Rx. It was a tough one. I decided to use 95lbs for the thrusters, regardless of how long it took. I'm glad I did, but I did have to break up the sets (11,6,4; 6,5,4,3,3; 8,5,4,4). Next time, though, I may scale back to 75lbs and go for a better time.

Plans for lunch...

Today's workout, it's gonna be a rough one! Did I mention don't like thrusters?

3 rounds for time of:
Run 800 meters
21 reps 25# dumbbell swing
21 reps 95 pound Thruster
21 Pull-ups

In the Zone?

Here's my lunch today, a typical 4 block meal. It includes:

• a turkey sandwich - 2 oz turkey (2 Protein), .5 oz. colby jack cheese (.5 P), one slice whole wheat bread (2 Carbs)
• 1/2 cantaloupe (1 Carb)
• 1/2 C grapes (1 Carb)
• 3/8 C cottage cheese (1.5 Protein)
• 12 almonds (4 Fat)

I weighed and measured this meal get a proper 4-block meal for the photo. I've got a pretty good idea of how much of what makes a block, but still refer to my chart quite a bit when eating at home. Most of the time, I'll ballpark quantities. When I do measure and weigh, I get some funny glances from my wife! ;)

When I eat out, I try to avoid processed carbs or foods with a high glycemic index (pasta, bread, fries, chips, noodles). I ususally look for something green (salad, asparagus, spinach, etc) and try to build my meal from there. Eating pizza can be interesting since the toppings can blocked , but to stay close to form, I generally avoid the crust.

Sometimes it seems like a lot of work, but I feel great and for the most part don't miss what I'm not eating.

Fight Gone Bad!

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break allowed before repeating. One point is given for each rep. The stations are:

25# dumbbell thrusters
75# sumo deadlift high-pulls
box jumps (approximately 18")
75# push press
Burpees

Seventeen minutes of sheer joy!

Began with Crossfit warmup (x2)
Round 1 = 106
Round 2 = 87
Round 3 = 86
Total = 273 new personal record!!

Did some handstand work after in the evening. Spent maybe one minute total upside down. Stood without help for about 4 seconds one time..it seems a LOT longer when you're on your hands!

meals & workout

No more posting meals...kind of a pain in the butt to remember and I probably won't pay much attention to them anyway. Today I did pretty well, eating lots of greens (salad, spinach, and asparagus).

I did 2 rounds of Crossfit Warmup (see margin). Since I have no flexibility in my ankles or shoulders, I wasn't able to do the WOD, which is the snatch. I did a few reps with PVC pipe and did reps with 45, 65, and 85lbs but began lose form so I stopped.

I subbed with some handstands. Total time upside down was two minutes.

Did I mention tomorrow's WOD is Fight Gone Bad? Check it out!

addition to the family

My nephew, Dylan Michael Sutfin, was born Monday, June 16. Isn't he a cutie!

meals & workout

breakfast
2 whole eggs fried in olive oil
1 oz colby jack cheese
1/2 c black beans
1/2 slice whole wheat toast with 1/2 tsp peanut butter
1 c skim milk
coffee (not ready to try to eliminate yet!)

lunch
3oz chicken breast, 1 oz cheese, 1 c green beans, 1/2 c cottage cheese, 12 almonds

snack
1/2 c grapes, 1 oz cheese, 3 almonds

supper
Monical's... Family Pleaser (most of the salad, 1/2 large delight pizza (toppings only))

workout: 5k run - 25:00...4:02 faster than last time I ran. I haven't run farther than one mile any any workout since then.

meals & workout

breakfast - blueberry ricotta oatmeal
lunch - grilled chicken, green peppers, & mushrooms; black beans
snack - peanut butter sandwich (one slice of bread)
supper - turkey & cheese sandwich (one slice of bread) with mayo; 12 almonds; milk
snack - peanut butter & plain yogurt

hunger scale: 5 (1= not hungry, 10 = very hungry)

workout - rest day

getting started

I stumbled upon Crossfit in sometime in 2007. I bookmarked the website when I came across it while surfing one night. On Saturday, January 5, 2008 as part of a New Year's resolution (I really don't make resolutions), I decided to give it a try. The workout (Tabata This) put a hurt on me, but I was hooked.

I've followed, scaling when necessary, the WODs (Workout of the Day) from CFHQ (Crossfit Headquarters) and "Zoned" my diet. I'm not 100% in the zone. I measure and weigh most proteins and fats and have virtually elminated processed carbs and sugars. I've built a garage gym in my basement (is that possible?) with enough inexpensive equipment to do almost everything required for the WODs. More on that on a different post.

I originally started Crossfit out of vanity...I wanted bigger muscles...I wanted a physique like some of the guys from the videos on the Crossfit site. Since I started doing this, I've had quite a few of the "A-ha!" moments. Now, I still want bigger muscles, but there's more to it. So why am I doing this?

I want to be able to throw my daughters really high in the swimming pool.

I want to be able to carry them up to bed without sucking wind by the time I get to their bedroom.

I want to be physically fit. The crossfit explanation of fitness is outstanding.

I want to get better...at Crossfitting. I want to lift more, do more reps faster, beat my times, etc. The WODs are extremely mentally and physically demanding. I know I can do them, I just have to believe and keep believing I can get through them. Check out Fight Gone Bad. This is one of my favorite workouts. Next time I do it, I want more reps than I did last time. I don't care how many YOU can do...I'm challenging myself.

I love the variety. I don't know if I'll be running, jumping, doing sit-ups, pull-ups, or all of the above for tomorrow's workout.

I feel lighter, quicker, stonger than I used to be.

Much of the Crossfit methodology is a 180 from what I have learned, read, and been told by muscleheads and PE teachers. What were you taught about breathing when you lift? Check this out and think about what Rip says. Makes sense, doesn't it? I haven't done a bicep curl or leg extension since I started crossfitting. I don't have a clue, and don't care, how much I can benchpress. Most of my workouts take about 30 minutes (including warm-up) and I'm done...after most workouts, stick a fork in me, I'M DONE!

So where do I go from here? For the next 30 days, I'm going to Zone and do the WOD as Rx (allowing for subs due to lack of equipment). I'm interested to see if I follow it strictly, how I feel after 30 days.

3..2..1..G0!