I just cannot stay on top of this stuff.
Monday 091207
Split Jerk 1-1-1-1-1-1-1 reps (did 6 reps)
Post loads to comments.
(107, 117-fail, 117, 122, 127-fail, 127)
I am not comfortable with these lifts...
Sunday 091206
Rest Day
Ran 7+ miles (1 hr, 15 min)
Saturday 091205
"Lumberjack 20"
I ran 3 miles semi-hard...I did not do the WOD.
Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Time: 6 minutes (I did 21 on rnd 1, 15 on rnd 2 and 9 on rnd 3)
Thursday 091203
Complete three rounds for time of:
Run 800m
155 (107) pound Power cleans, 21 reps
Time: 24:59
Monday, December 07, 2009
Thursday, December 03, 2009
I am a pitiful blogger
Title spells it out...been since late Oct that I have updated my workouts...just getting lazy. Today my left ear hurts again. This has been a recurring issue for several years. Docs cannot figure it out...it is not an infection. I think it is a form of migraine due to stress. I really have not been overstressed until I have to deal with my oldest child. So when he graduates and goes to college, maybe my ear will quit hurting as much as my wallet will be hurting ;-)
Workout catch up
Wednesday 091202
Using a single 60(30) #dumbbell for both thrusters and pull-ups (body weight only), 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments. 10:58
This is a stupidly hard workout. No way in heck I can do a 1 arm pullup with 60#. I don't think I can do regular pullups with 60#...crazy!
Tuesday 091201
Rest Day - ran 3 miles on treadmill, did 9 pullups with 30# weight
Monday 091130
Front squat 3-3-3-3-3 reps
Post loads to comments. 120, 130, 140 150, 155
Sunday
Ran 6.2 miles...prepping for Mercedes 1/2 Marathon in Feb.
"Joshie"
Complete three rounds for time of:
40 (25) pound Dumbbell snatch, 21 reps, right arm
21 (15) L Pull-ups
40 (25) pound Dumbbell snatch, 21 reps, left arm
21 (15) L Pull-ups
Post time to comments. Did not time it.
These are squat not power snatches.
Workout catch up
Wednesday 091202
Using a single 60(30) #dumbbell for both thrusters and pull-ups (body weight only), 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments. 10:58
This is a stupidly hard workout. No way in heck I can do a 1 arm pullup with 60#. I don't think I can do regular pullups with 60#...crazy!
Tuesday 091201
Rest Day - ran 3 miles on treadmill, did 9 pullups with 30# weight
Monday 091130
Front squat 3-3-3-3-3 reps
Post loads to comments. 120, 130, 140 150, 155
Sunday
Ran 6.2 miles...prepping for Mercedes 1/2 Marathon in Feb.
"Joshie"
Complete three rounds for time of:
40 (25) pound Dumbbell snatch, 21 reps, right arm
21 (15) L Pull-ups
40 (25) pound Dumbbell snatch, 21 reps, left arm
21 (15) L Pull-ups
Post time to comments. Did not time it.
These are squat not power snatches.
Friday, October 30, 2009
30 Oct Crossfit Update - Injury Recovery
Injured left knee/quad doing WOD last Thursday (lunges). The front, lower part of my knee hurt Friday/Sat/Sun and I was limping. Since it would not "go away", I started massaging my left quad (ouch) and there was a very tight/sore muscle near the thigh bone. Used ice, massage stick and vibrating massager. On Mon-Wed, my knee was achy and felt real tight. No acute pain, just discomfort. I continued with massage, keeping my knee elevated and ice/heat. Also, I did not do any exercise that affected my knees. Today is the first day my knee started feeling normal and I did Annie. I will continue to take it easy and then I will start on my 1/2 marathon training plan.
Thursday 091029 - did this today (Friday)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments. 7:07
Knee feels pretty good today...finally!
Wednesday 091028
Back Squat 5-5-5-5-5 reps
Post loads to comments. No workout...recovering from left knee, quad injury.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pullups followed by 6 dips)
4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)
8 2-Pood Kettlebell swings (50# dumbbell)
Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.
Monday 091026
Rest Day
Sunday 091025
"Michael"
Three rounds for time of:
Run 800 meters (did 750 m row instead)
50 Back Extensions
50 Sit-ups
Post time to comments. 22:19
Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. No workout due to knee injury.
Friday 091023
"Tommy V"
For time:
115 pound Thruster, 21 reps (15 with 87.5#)
15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)
115 pound Thruster, 15 reps (9)
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps (6)
15 ft Rope Climb, 6 ascents
Post time to comments. 24:35 - wore me out!!
Thursday 091022
Rest Day
Wednesday 091021 - did this one on Thursday 10/22
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments. 12:12
Tuesday 091020
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pullups - 11 12 9 8 8 7 7 7 = 69
pushups - 20 13 10 8 8 7 7 6 = 79
situps - 14 14 14 14 12 12 13 12 = 105
squats - 20 20 19 18 18 17 17 18 = 147
total = 400 - PR
Thursday 091029 - did this today (Friday)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments. 7:07
Knee feels pretty good today...finally!
Wednesday 091028
Back Squat 5-5-5-5-5 reps
Post loads to comments. No workout...recovering from left knee, quad injury.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pullups followed by 6 dips)
4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)
8 2-Pood Kettlebell swings (50# dumbbell)
Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.
Monday 091026
Rest Day
Sunday 091025
"Michael"
Three rounds for time of:
Run 800 meters (did 750 m row instead)
50 Back Extensions
50 Sit-ups
Post time to comments. 22:19
Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. No workout due to knee injury.
Friday 091023
"Tommy V"
For time:
115 pound Thruster, 21 reps (15 with 87.5#)
15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)
115 pound Thruster, 15 reps (9)
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps (6)
15 ft Rope Climb, 6 ascents
Post time to comments. 24:35 - wore me out!!
Thursday 091022
Rest Day
Wednesday 091021 - did this one on Thursday 10/22
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments. 12:12
Tuesday 091020
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pullups - 11 12 9 8 8 7 7 7 = 69
pushups - 20 13 10 8 8 7 7 6 = 79
situps - 14 14 14 14 12 12 13 12 = 105
squats - 20 20 19 18 18 17 17 18 = 147
total = 400 - PR
Tuesday, October 20, 2009
My Crossfit Update
Monday 091019
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Started at 10-15-20-25-30-35-40-45-50 (tried 50 two times consecutively and could not get the second one) and could have gone higher, but no dumbbells above 50#. Finished with 10 kipping pull ups in a row.
Compare to 090830.
Sunday 091018
Rest Day
"Tyler"
Five rounds for time of:
7 Muscle-ups (did 7 pull ups and 7 dips)
21 - 95 pound Sumo-deadlift high-pull (did 80#)
Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.
Friday 091016
For time:
21/18/15/12/9/6/3 Hip-Back Extensions
Run 400 meters between each set of extensions
Post time to comments. Skipped this workout...just did not feel like doing it.
Compare to 090227.
Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps (did 87.5#)
30 Push-ups (did 15 instead, but could have done more)
Post time to comments. 21:05...followed up with more push ups
Compare to 060131.
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Started at 10-15-20-25-30-35-40-45-50 (tried 50 two times consecutively and could not get the second one) and could have gone higher, but no dumbbells above 50#. Finished with 10 kipping pull ups in a row.
Compare to 090830.
Sunday 091018
Rest Day
"Tyler"
Five rounds for time of:
7 Muscle-ups (did 7 pull ups and 7 dips)
21 - 95 pound Sumo-deadlift high-pull (did 80#)
Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.
Friday 091016
For time:
21/18/15/12/9/6/3 Hip-Back Extensions
Run 400 meters between each set of extensions
Post time to comments. Skipped this workout...just did not feel like doing it.
Compare to 090227.
Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps (did 87.5#)
30 Push-ups (did 15 instead, but could have done more)
Post time to comments. 21:05...followed up with more push ups
Compare to 060131.
Tuesday, October 13, 2009
Flutter Update
I have a couple of minor episodes of flutter lately. Very short duration, late in the evening. No further issues. I will be keeping an eye on it and decide if I need to contact the heart doc.
My concern if it continues is that the doc will increase my dosage which will in turn lower my max heart rate. This will result in more difficult recovery during my workouts...and higher times.
My concern if it continues is that the doc will increase my dosage which will in turn lower my max heart rate. This will result in more difficult recovery during my workouts...and higher times.
Crossfit Update
Wednesday 091014
rest day (ok I posted this ahead of time)Tuesday 091013
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
230# (pr) on smith machine (bad I know, but have no choice)
107# (pr)
247# (267# is pr) - could not get it off the ground
total 584# - not a great output.
Monday 091012
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (107.5# on first round, then 87.5# on 2nd and 3rd rounds)
Ring dips
Post time to comments.
11:14 - flat wore myself out on the first round
Sunday 091011
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (87.5#)
Pull-ups
Post time to comments.
11:33 - pitiful time...I struggle with the overhead weights...poor shoulder strength
Saturday 091010
Rest Day
Friday 091009
Run 5 K
Post time to comments.
No run
Thursday 091008
Complete as many rounds in 20 minutes as you can of:
Row 250 meters (40# SDHP on cable machine)
Sumo deadlift highpull 95 pounds, 21 reps (87.5#)
Pull-ups 15 reps
Post rounds completed to comments.
4 rounds + 13 SDHP rows
Tuesday 091006
Rest Day
Monday 091005
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (did 60 assisted ring dips)
14:45
Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds (87.5#)
Sit-ups
Back extensions (20# good mornings)
Post time to comments.
20:05
Saturday 091003
For time:
Run 800 meters (2.4 miles)
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters (1.2 miles)
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. (used 25# dumbbell)
Post time to comments.
38:44 - pistols killed my knees for several days
Friday 091002
Rest Day
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (40 jumping jacks)
25 Ring dips (25 dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood ((50# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions (30# dumbbell good morning)
30 Wall ball shots, 20 pound ball (20# dumbbell thruster)
3 Rope climb ascents (3x10 towel)
Post time to comments.
19:08
Wednesday 090930
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
12:36 using treadmill and 50# dumbbell
Wednesday, September 30, 2009
Finally Well Again
I have been ill with an upper respiratory virus (and still coughing on occasion) since my last post on 9/12. On my trip to Juno Beach I did nothing except work and try to get well. I had to travel to Savannah, GA last week and basically slowly eased back into the xfit routine. So here are my latest workouts:
Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
I am pitiful at this lift. I cannot get into a real squat position with weight overhead. My best was 67# because I was worried I would dump it on my head if I went higher...need to work the technique.
Monday 090928
Rest Day
Sunday 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 87# (using curling bar). 5 rounds...pacing myself. I was worried that after this exercise that I may have rhabdo (thought I saw blood in the urine). However, no subsequent ill effects so I may have just had dark urine since I did run 5.7 miles earlier and drank coffee.
Saturday 090926
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Had to break the first three up into sets. Last 50 pushups were on my knees since my triceps were shot. Killer workout. Time 19:00:00.
Friday 090925
Traveled home and then mowed lawn and did general stuff around the house...skipped workout.
Thursday 090924
Rest Day
Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat (sub leg press)
Post reps for all three exercises in all rounds.
Did only four rounds (Bench 9-8-6-6, PU 12-10-8-6, LP 15-15-15-15)
Tuesday 090922
Supposed to deadlift - I ran some and then did leg press up to 370#.
Monday 090921
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.
Ran and did CFWU...still trying to get back on my feet from the virus.
090912 - 090920
No workouts...sick and just trying to feel better. I think I ran on the 20th about 3 miles, but that was it for the time period.
Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
I am pitiful at this lift. I cannot get into a real squat position with weight overhead. My best was 67# because I was worried I would dump it on my head if I went higher...need to work the technique.
Monday 090928
Rest Day
Sunday 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Used 87# (using curling bar). 5 rounds...pacing myself. I was worried that after this exercise that I may have rhabdo (thought I saw blood in the urine). However, no subsequent ill effects so I may have just had dark urine since I did run 5.7 miles earlier and drank coffee.
Saturday 090926
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Had to break the first three up into sets. Last 50 pushups were on my knees since my triceps were shot. Killer workout. Time 19:00:00.
Friday 090925
Traveled home and then mowed lawn and did general stuff around the house...skipped workout.
Thursday 090924
Rest Day
Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat (sub leg press)
Post reps for all three exercises in all rounds.
Did only four rounds (Bench 9-8-6-6, PU 12-10-8-6, LP 15-15-15-15)
Tuesday 090922
Supposed to deadlift - I ran some and then did leg press up to 370#.
Monday 090921
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.
Ran and did CFWU...still trying to get back on my feet from the virus.
090912 - 090920
No workouts...sick and just trying to feel better. I think I ran on the 20th about 3 miles, but that was it for the time period.
Saturday, September 12, 2009
Waay Behind Again
Well I have not done a good job in keeping the blog up nor have I done well in my crossfit workouts. Right now I have an upper respiratory virus that is slowing me down on workouts.
I am heading to Juno Beach tomorrow and plan to try to get some workouts in.
Ok now for an overdue update:
9/12 Saturday
Rest - check
9/11 Friday
I am heading to Juno Beach tomorrow and plan to try to get some workouts in.
Ok now for an overdue update:
9/12 Saturday
Rest - check
9/11 Friday
"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.
Out sick and I really want to do this...maybe Sunday.
9/10 Thursday
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
Out sick...took half day off and stayed in bed.
9/9 Wednesday
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Tough workout...time 27:21. Wore my HR monitor and my max was 145 bpm. Had to rest between some to get my HR down.
9/8 Tuesday
Rest - check
9/7 Monday
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
BS - 210 (PR) and 230 (fail)
SP - 100 (PR) and 105 (fail)
DL - 267 (PR)
Total 577 (PR)
9/6 Sunday
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Did not do the bar. Ran this one at the track in the afternoon...little too warm by then.
Time - 36:55 way to slow
9/5 Saturday
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Did this one at work using the curling bar.
67.5, 77.5, 87.5, 97.5, 107.5, 117.5 (PR), 127.5 (fail), 107.5
9/4 Friday
Rest
9/3 Thursday
Run 5 K
Post time to comments.
Time - 27:12 at work on 3.3 mile course
9/2 Wednesday
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Time 12:41 - I did regular dips and 95# for the clean
9/1 Tuesday
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
Did the run since I don't have a rower. Also, did 67# thrusters.
Time 21:46
8/31 Monday
Rest
8/30 Sunday
No workout...was not feeling well and a bit lazy.
8/23-29 Sunday - Saturday
I went to Chicago on Monday and did one workout that afternoon in the $10 per day gym at the Westin. I did run on Tuesday morning about 5 miles....gorgeous morning. Did not feel well on Friday and Saturday...stomach upset.
Saturday, August 22, 2009
Crossfit Saturday
Quicker update so I don't forget what I did...
8/22 Saturday
8/22 Saturday
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
2 mile run to Y
xfit w/u
warmup then 85(x2), 95, 105, 115, 125(f), 115, 120(pr)
2 mile run home
My left arm is the first part that fails in all exercises...need to have better muscle balance.
8/21 FridayWalking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
14:52...PR is 14:50; however, I did kipping pull ups for all rounds and last time I did jumping pull ups. So this is a significant improvement. My sit ups sucked because I did a bunch the day before.
Thursday, August 20, 2009
Workout Update
8/20 Thursday
8/19 Wednesday
Rest
8/18 Tuesday
8/17 Monday
8/16 Sunday
8/15 Saturday
Rest
8/14 Friday
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
11:23 - did thrusters with 20# dumbells...left arm is much weaker than my right...8/19 Wednesday
Rest
8/18 Tuesday
Push Press 1-1-1-1-1-1-1 reps.
Post loads to comments.
125 was my max...did oly bar at the Y8/17 Monday
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
I only did single-unders since I cannot do double-unders...
Single unders - 146, 97, 73, 34 = 350
Sit up - 52, 34, 22, 12 = 120
Total = 470
8/16 Sunday
"Ryan"
Five rounds for time of:
7 Muscle-ups (7 pull ups followed by 7 ring dips)
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.(yeah right)
The burpees were a killer...total time 17:11.
8/15 Saturday
Rest
8/14 Friday
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
I think I worked my way up to 210...just don't recall. That is what happens when I wait too long to post.
Thursday, August 13, 2009
Welcome Home CAPT Speicher
Welcome home Scott Speicher, CAPT, USN. May you rest in peace and my God bless your family.
Workout Update
8/13 Thursday
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.
Post number of minutes completed to comments.
12 minutes + 12 pull ups (I just could not get that 13th one and I really hit the wall on the 13th minute)
8/12 Wednesday
"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet: (did 7 through 1)
Deadlift: 1 1/2 body weight (legpress 335#)
Bench press: body weight (170#)
Clean: 3/4 body weight (40# dumbells 7-4 and 45# on 3-1)
Set up three bars and storm through for time. (no bars...)
Post time to comments.
Time 9:50
8/11 Tuesday
Rest
8/10 Monday
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
I rested...I usually don't skip running days, but I just did not git r done!
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.
Post number of minutes completed to comments.
12 minutes + 12 pull ups (I just could not get that 13th one and I really hit the wall on the 13th minute)
8/12 Wednesday
"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet: (did 7 through 1)
Deadlift: 1 1/2 body weight (legpress 335#)
Bench press: body weight (170#)
Clean: 3/4 body weight (40# dumbells 7-4 and 45# on 3-1)
Set up three bars and storm through for time. (no bars...)
Post time to comments.
Time 9:50
8/11 Tuesday
Rest
8/10 Monday
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
I rested...I usually don't skip running days, but I just did not git r done!
Sunday, August 09, 2009
Tabata Timer
Waaay behind in updating my workouts...
8/8 Sunday
8/7 Saturday
8/7 Friday
Rest
8/6 Thursday
8/5 Wednesday
8/4 Tuesday
8/2 Sunday
8/1 Saturday
7/31 Friday
Rest - I never miss this one!
7/29 Wednesday
Run 10K
53:59 after work and it was warm. Did the 3.2 mile loop that includes a serious hill climb.
7/28 Tuesday
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pull ups - dead hang assists (58), pushups (61), situps (62), squats (124), total = 3058/7 Saturday
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Ran 5 miles instead...may do on Sunday8/7 Friday
Rest
8/6 Thursday
Three rounds for time of:
21 L-Pull-ups (did this with the pulldown rope at work - not pretty on the L)
15 ft. L-rope climb, 3 ascents (did this with pulldown rope - S shaped)
Post time to comments.
19:358/5 Wednesday
Three rounds for time of:
Row 500 meters (45# cable pull X 50)
21 Burpees (these are the killers!)
Run 400 meters
Post time to comments.
19:338/4 Tuesday
"Fight Gone Bad!"
Three rounds of (1 minute per station - minute rest between rounds):
Wall-ball, 20 pound ball, 10 ft target (Reps) - 30# thrusters
Sumo deadlift high-pull, 75 pounds (Reps) - 75# cable pull
Box Jump, 20" box (Reps) - 16" bench jump
Push-press, 75 pounds (Reps) - 70# (1) and 60# (2)
Row (Calories) - kettlebell swing with 50#
30+17+17 = 64
20+17+15=52
23+23+21=67
8+6+6=20
21+15+16=52
Total = 255
8/3 Monday
Rest
8/2 Sunday
"J.T."
21-15-9 (I did 15-12-9) reps of:
Handstand push-ups - elevated pushups
Ring dips (assisted)
Push-ups
Post time to comments
7:46
8/1 Saturday
Back Squat 1-1-1-1-1-1-1 reps
no workout...wife was sick all night and most of the day.7/31 Friday
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
7 rounds, 74 pull ups (did not keep track of my pull ups last time...however, my pull ups have improved and I did all kipping pull ups for each round...no jumping!)
Rest - I never miss this one!
7/29 Wednesday
Run 10K
53:59 after work and it was warm. Did the 3.2 mile loop that includes a serious hill climb.
7/28 Tuesday
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.
Use as many sets each minute as needed.
Did not do this workout...not sure I did anything today!
Tuesday, July 28, 2009
Crossfit Update
7/24 Friday
"Lynne"
Five rounds for max reps of:
Body weight bench press (used chest press machine at work - 170#)
Pull-ups
Post reps for both exercises in all rounds.
1 14/15
2 10/12
3 8/12
4 8/11
5 7/10 (started losing grip on 3rd set)
7/25 Saturday
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball (did thrusters with 30#)
10 GHD Sit-ups (did regular situps)
10 Back extensions (good mornings with 10#)
completed 13 rounds
7/26 Sunday
Rest
7/27 Monday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
completed 18 rounds...did kipping pullups on all rounds, had to go to pushups from knees after round 6...Friday's bench press was still sore. This is my third time for Cindy and I continue to increase number of rounds and my form is getting better.
"Lynne"
Five rounds for max reps of:
Body weight bench press (used chest press machine at work - 170#)
Pull-ups
Post reps for both exercises in all rounds.
1 14/15
2 10/12
3 8/12
4 8/11
5 7/10 (started losing grip on 3rd set)
7/25 Saturday
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball (did thrusters with 30#)
10 GHD Sit-ups (did regular situps)
10 Back extensions (good mornings with 10#)
completed 13 rounds
7/26 Sunday
Rest
7/27 Monday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
completed 18 rounds...did kipping pullups on all rounds, had to go to pushups from knees after round 6...Friday's bench press was still sore. This is my third time for Cindy and I continue to increase number of rounds and my form is getting better.
Friday, July 24, 2009
Catching Up on My Workouts
Thur 7/16
Hang power clean 1-1-1-1-1-1-1 reps
I don't recall what I did since I was on vacation and don't have the equipment. I believe this was the walk 6 miles with my wife and lay around the house workout
Fri 7/17
Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did the latter...I did not time myself because I thought I would not make the entire amount. I think it took me about 20-25 minutes and I did sets of four each. They were assisted since I cannot kip on my home setup. But I got it done!
Sat 7/18
Rest - walked 6 miles with my wife in the morning and ran a 5K (Retro Run) that evening. Time was around 29 minutes. I was carrying my camera and I would stop and take pics along the route.
Sun 7/19
For time:
50 Box jump, 24 inch box (20 inch on stairs); 50 Jumping pull-ups; 50 Kettlebell swings, 1 pood (25#); Walking Lunge, 50 steps; 50 Knees to elbows (roman chair); 50 Push press, 45 pounds (30#); 50 Back extensions (good mornings with 10#); 50 Wall ball shots, 20 pound ball (thrusters with one 15# dumbell); 50 Burpees; 50 Double unders (one unders)
Burpees just plain suck. Those hurt the most.
Time was 29:40 and this was after trimming hedges for 5 hours...
Mon 7/20
Run 5k - did this on Sat and took day off
Tue 7/21
Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min
Wed 7/22
Rest
Thu 7/23
DT
Five rounds for time of:
155 pound Deadlift (100#), 12 reps
155 pound Hang power clean (80#), 9 reps
155 pound Push jerk (70#), 6 reps
Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.
Time 16:42
Hang power clean 1-1-1-1-1-1-1 reps
I don't recall what I did since I was on vacation and don't have the equipment. I believe this was the walk 6 miles with my wife and lay around the house workout
Fri 7/17
Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did the latter...I did not time myself because I thought I would not make the entire amount. I think it took me about 20-25 minutes and I did sets of four each. They were assisted since I cannot kip on my home setup. But I got it done!
Sat 7/18
Rest - walked 6 miles with my wife in the morning and ran a 5K (Retro Run) that evening. Time was around 29 minutes. I was carrying my camera and I would stop and take pics along the route.
Sun 7/19
For time:
50 Box jump, 24 inch box (20 inch on stairs); 50 Jumping pull-ups; 50 Kettlebell swings, 1 pood (25#); Walking Lunge, 50 steps; 50 Knees to elbows (roman chair); 50 Push press, 45 pounds (30#); 50 Back extensions (good mornings with 10#); 50 Wall ball shots, 20 pound ball (thrusters with one 15# dumbell); 50 Burpees; 50 Double unders (one unders)
Burpees just plain suck. Those hurt the most.
Time was 29:40 and this was after trimming hedges for 5 hours...
Mon 7/20
Run 5k - did this on Sat and took day off
Tue 7/21
Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min
Wed 7/22
Rest
Thu 7/23
DT
Five rounds for time of:
155 pound Deadlift (100#), 12 reps
155 pound Hang power clean (80#), 9 reps
155 pound Push jerk (70#), 6 reps
Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.
Time 16:42
Wednesday, July 15, 2009
RIP Darrell "Shifty" Powers
A genuine war hero, an average man that represented the best America had to offer in her greatest time of need. No big record deals, no screaming fans, no over priced house, just an ordinary man that lived through an extraordinary experience.
Shifty died on June 17 after fighting cancer.
There was no parade.
No big event in Staples Center.
No wall to wall back to back 24x7 news coverage.
No weeping fans on television.
Shifty died on June 17 after fighting cancer.
There was no parade.
No big event in Staples Center.
No wall to wall back to back 24x7 news coverage.
No weeping fans on television.
I Suck at OHS
Wed WOD
OHS - overhead squats....I cannot do them with any amount of weight. I tried dumbells since I don't have an olympic bar...no can do. I ended up doing the workout with a broomstick.
OHS - overhead squats....I cannot do them with any amount of weight. I tried dumbells since I don't have an olympic bar...no can do. I ended up doing the workout with a broomstick.
"Nancy"
5 rounds for time of:
400 meter run (yep)
95 pound Overhead squat, 15 reps (broomstick and poor form)
Time was 14:51 - ran at 4:30pm and it was toasty.
Tuesday was a rest day
Monday
Thruster 1-1-1-1-1-1-1 reps
I used dumbells...35X3, 40X3, 45X3, 50X1. My left arm is quite weak compared to my right arm and that is where I failed on 50#.
Sunday, July 12, 2009
Workout Sunday
Well, I am back in the swing of crossfit. I still suck at a lot of the exercises as you will see below. But I will keep on keepin' on.
Friday
Rest - did as required
Saturday
3.6 mile run and some cfwu.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yeah right, 2 weighted pullups with 15#)
5 Strict Pull-ups (3 pullups)
7 Kipping Pull-up (5 assisted pullups)
7 rounds until my pullups were basically jump ups. Time 19:16
Sunday
Five rounds for time of:
30 Glute-ham sit-ups (did roman chair lifts for 4 rounds and crunches on last one)
25 Back extensions (good mornings with 10# weight)
Time of 10:14
Friday
Rest - did as required
Saturday
3.6 mile run and some cfwu.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yeah right, 2 weighted pullups with 15#)
5 Strict Pull-ups (3 pullups)
7 Kipping Pull-up (5 assisted pullups)
7 rounds until my pullups were basically jump ups. Time 19:16
Sunday
Five rounds for time of:
30 Glute-ham sit-ups (did roman chair lifts for 4 rounds and crunches on last one)
25 Back extensions (good mornings with 10# weight)
Time of 10:14
Thursday, July 09, 2009
Update on my Workouts
I had a brief period of illness in which I skipped an entire 3 day section of crossfit. I have since recovered and I am back in the groove. So I will update on my latest workouts.
Today
Four rounds for time of:
Run 400 meters
50 Squats
As required in 11:18...new PR
Wed
Fri
Big break due to illness (stomach stuff...blech)
Sat 6/27
Two rounds of:
Right arm barbell push-press 12 reps (20# dumbell)
Left arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meters
Left arm barbell push-press 12 reps (20# dumbell)
Right arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meter
24:15
Fri
Thur
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps (25# dumbells)
95 pound Hang Powercleans, 7 reps (same)
95 pound Sumo Deadlift High-pull, 10 reps (same)
6 rounds
Today
Four rounds for time of:
Run 400 meters
50 Squats
As required in 11:18...new PR
Wed
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (5 pullups followed by 5 dips)
4 Handstand Push-ups (5 assisted hsp)
8 2-Pood Kettlebell swings (10 X 50# dumbbell)
10 rounds plus 5 pull ups
Tue
21-18-15-12-9-6-3 rep rounds for time of:
185 pound Front squat (295# on leg press)
GHD Sit-up (regular sit ups)
9:39
Mon
2 miles plus 3x crossfit warmup
Sun
Shoulder press 1-1-1-1-1 reps (used 2 25# dumbells for all rounds)
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps (used 2x 25# dumbells)
30 Pull-ups (did 15 pull ups)
Run 800 meters
Fri
"Randy"
75 pound Power snatch, 75 reps for time. (2x 20 dumbells)
Post time to comments.
7:10Big break due to illness (stomach stuff...blech)
Sat 6/27
Two rounds of:
Right arm barbell push-press 12 reps (20# dumbell)
Left arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meters
Left arm barbell push-press 12 reps (20# dumbell)
Right arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meter
24:15
Fri
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (don't recall)
Thur
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps (25# dumbells)
95 pound Hang Powercleans, 7 reps (same)
95 pound Sumo Deadlift High-pull, 10 reps (same)
6 rounds
Wednesday, June 24, 2009
Latest Workouts
Monday
Three rounds for time:
Run 400 meters (ran on treadmill)
1 1/2 pood Kettlebell X 21 swings (40# dumbbell swing first two and then 45# on third)
12 Handstand push-ups (knees on bench)
Total time was around 10:50
Tuesday
Front squat 3-3-3-3-3 reps (did front squat with 18# pole coupled with leg presses - 255, 275, 295, 315, 335)
Wednesday (off)
thank goodness
Three rounds for time:
Run 400 meters (ran on treadmill)
1 1/2 pood Kettlebell X 21 swings (40# dumbbell swing first two and then 45# on third)
12 Handstand push-ups (knees on bench)
Total time was around 10:50
Tuesday
Front squat 3-3-3-3-3 reps (did front squat with 18# pole coupled with leg presses - 255, 275, 295, 315, 335)
Wednesday (off)
thank goodness
Sunday, June 21, 2009
Previous Week
Sunday
3 rounds for time of:
50 Squats
7 Muscle-ups (21 pullups instead)
135 pound Hang power cleans, 10 reps (2 25# dumbells is all I had)
Time - 15:39
Monday
Run 5K (did nothing)
Tuesday
Rest day - accomplished
Wednesday
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps (started with 2 30# dumbells and ended at 2 45# dumbells)
Also ran 3 miles on treadmill at 24:30...really did not push the pace.
Thursday
For time:
50 Wall-ball shots (used 2x15# dumbells instead) - 40
50 Pull-ups - 40
35 Wall-ball shots (used 2x15# dumbells instead) - 25
35 Pull-ups - 25
20 Wall-ball sh0ts (used 2x15# dumbells instead) - 10
20 Pull-ups - 10
Time: 14:25
Friday
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (knees on elevated bench)
Bench press 135 pounds, 10 reps (used machine)
Push press 95 pounds, 15 reps (used 2x25# dumbells)
Dips 20 reps
I think I completed 4.5 rounds...push press really sucked because my left hand/arm could not maintain the lift.
Saturday
Off
Sunday
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (used 15# on first set)
5 Strict Pull-ups
7 Kipping Pull-up
I did 7 assisted pull ups with full ROM and then 7 jumping pullups. I only did 6 sets before it turned into a leg workout more than a pull up workout. My arms/shoulders cannot do that many reps. Although I am improving, I am no where near doing these as required.
Time: 16:15
Closed with leg lifts in capt chair (10x2) and assisted dips (10x2) and then several sets of jump rope.
Saturday, June 13, 2009
Weekend Update
Catching up my workout results for this past week. At least I am better at doing the workouts than I am posting them.
Monday - Off
Tuesday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (kipped until round 10, then jump)
10 Push-ups (regular until round 10, then knees)
15 Squats
17 rounds in 20 minutes. Improved 1 round from last time...pull ups and push ups were much better this time.
Wednesday
Monday - Off
Tuesday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (kipped until round 10, then jump)
10 Push-ups (regular until round 10, then knees)
15 Squats
17 rounds in 20 minutes. Improved 1 round from last time...pull ups and push ups were much better this time.
Wednesday
Back Squat 1-1-1-1-1-1-1 reps (done at work on leg press)
Did about 6 reps up to 330 #s. Hard on my runner knees. Did the regular xfit wu with mile run before and after session.
Thursday
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps (no barbell, did 35# dumbells 1st 3 rounds, then 30#)
12 Ring dips (no rings - did regular dips...mostly assisted)
21 Sit-ups
Did 5 rounds in 20 minutes...the HC with dumbells was harder on my arms than my legs. Probably due to poor form.
Friday - off day
Saturday
Walking lunge 100 ft. X 6
21, 18, 15, 12, 9, 6 Pull-ups (did jumpers all the way)
21, 18, 15, 12, 9, 6 Sit-ups
Lunge, pull up, sit up then repeat.
Total time was 14:50. Pull ups are still a serious weakness. I have improved my sit ups and the lunges were not bad. The pull ups continue to kick my butt.
Tuesday, June 09, 2009
Cindy Baby
Monday was off day.
Tuesday:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I actually did well on this. Last time, I did 16 rounds; however, I started jumping pullups after the 2-3 round and knee push ups after 4-5 rounds. I was hurting afterward!!!
This time I did 17 rounds. I did kipping pullups and regular pushups for the first 10 rounds. I then resorted to jumping pullups and knee pushups as my body tired.
My first set of pullups hurt like I was yanking my arms out of their sockets. Not sure how to effectively prepare for the first set of pullups.
Warmup - 1 mile run, 3xcft wu (no pullups or pushups)
Cooldown - 1 mile run
Tuesday:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I actually did well on this. Last time, I did 16 rounds; however, I started jumping pullups after the 2-3 round and knee push ups after 4-5 rounds. I was hurting afterward!!!
This time I did 17 rounds. I did kipping pullups and regular pushups for the first 10 rounds. I then resorted to jumping pullups and knee pushups as my body tired.
My first set of pullups hurt like I was yanking my arms out of their sockets. Not sure how to effectively prepare for the first set of pullups.
Warmup - 1 mile run, 3xcft wu (no pullups or pushups)
Cooldown - 1 mile run
Sunday, June 07, 2009
Exercise Update
Off day on Thursday and I took another on Friday which was 7 reps of a deadlift.
Saturday:
1.2 mile run, 3Xxfit wu (no push ups and pull ups)
Saturday:
1.2 mile run, 3Xxfit wu (no push ups and pull ups)
"Lynne"
Five rounds for max reps of:
Body weight bench press (no bench at home...did elevated push ups with a deep dip)
Pull-ups (straight pull ups since my bar does not allow for kipping).
Results: 17/8, 18/6, 15/5, 16/6, 17/4 (not too good)
Finished with 2.5 mile run.
Sunday:
Started with 1.2 mile run and 2X xfit wu (no pull ups)
Five rounds for time of:
75 pound Thrusters, 21 reps (used 2x25# dumbells, 15 reps X5, 2X20# dumbells, 21 reps X1)
21 Double-unders (jumping rope is pitiful, subbed tuck jumps, 15 reps X5, then 21 reps X1)
Time for the first 5 rounds was 11:30 and total for all 6 rounds was 14:24.
Finished with 1.2 mile run.
Monday - off day!
Tuesday, June 02, 2009
The Rider Below
I did find the name of the rider...Missy G from Huntsville. I contacted her via Facebook and will be sending her a bigger file for her personal use.
Xfit Tuesday
Felt much better today. Not sure what the problem was yesterday with the fainting feeling.
Shoulders were really sore from yesterday's workout. In fact, I could not raise my right arm above my shoulder when I got out of bed.
Today's pain:
Overhead Squat 5-5-5-5-5 reps (ok this was a non-starter)
No barbell at work gym. I did the crossfit warmup and really pushed it:
1 mile run
samson stretch
3 rounds of
10 dips
25 sit ups
15 push ups
25 back extensions on exercise ball
10 kipping pull ups (oh my shoulders)
I tried the OHS using dumbells...not good. I ended up doing the workout with an 18# bar. My technique sucketh!
Closed with 5 shoulder presses at 70# and then one each at 80, 90, and 100#. Finished all off with another 1 mile run.
Shoulders were really sore from yesterday's workout. In fact, I could not raise my right arm above my shoulder when I got out of bed.
Today's pain:
Overhead Squat 5-5-5-5-5 reps (ok this was a non-starter)
No barbell at work gym. I did the crossfit warmup and really pushed it:
1 mile run
samson stretch
3 rounds of
10 dips
25 sit ups
15 push ups
25 back extensions on exercise ball
10 kipping pull ups (oh my shoulders)
I tried the OHS using dumbells...not good. I ended up doing the workout with an 18# bar. My technique sucketh!
Closed with 5 shoulder presses at 70# and then one each at 80, 90, and 100#. Finished all off with another 1 mile run.
Monday, June 01, 2009
Monday Xfit
Another gut buster and I really felt lousy today (nearly had a fainting spell this morning and felt lightheaded all morning long).
My arms were really feeling it today and I had trouble with the pull ups from the git go. I did mostly kipping pull ups, but my grip started giving way toward the end. I did the last 5 jumping. Nothing like feeling mortal!
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (used 30#s instead)
21 Pull-ups (15, 15, 10, 10, 10)
My arms were really feeling it today and I had trouble with the pull ups from the git go. I did mostly kipping pull ups, but my grip started giving way toward the end. I did the last 5 jumping. Nothing like feeling mortal!
Sunday, May 31, 2009
Crossfit Update
I was off on Wednesday, I skipped Thursday since I was out of town, and completed Friday and Saturday's workouts...sort of.
Friday's WOD:
30 Muscle-ups for time (yeah right...passed on this exercise)
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (yeah right)
60 pull-ups, 60 dips (done in sets of 10 then 5...9:04)
60 captain chair, 60 dips (done in sets of 10...10:00)
Saturday's WOD:
Friday's WOD:
30 Muscle-ups for time (yeah right...passed on this exercise)
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (yeah right)
60 pull-ups, 60 dips (done in sets of 10 then 5...9:04)
60 captain chair, 60 dips (done in sets of 10...10:00)
Saturday's WOD:
"Kelly"
Five rounds for time of:
Run 400 meters (ran 800 on first round, 400 on subsequent rounds)
30 Box jump, 24 inch box (used stairs - 16 inches - sets of 10)
30 Wall ball shots, 20 pound ball (20# per arm thrusters - sets of 10)
Total time 34 min.
Bump N Grind 2009
My son and I attended the event and I shot some (ok...a lot) pictures. Go to my Flickr account to see more. No I don't know this rider, but she looked like she was having fun!
Tuesday, May 26, 2009
Pitiful Workout
I was not "on" today. Just running low, not sure what the problem may be (gin and tonics on Sunday, beer and brats yesterday....).
"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.
I did Barbara Lite (subtract 10 from each of the above. Total time was 27'40" and subtracting rest of 4x3' which leaves my exercise time at 15'40". My situps were beyond pitiful...I could not many in rounds 2-5 without self assistance. Pullups are still weak. Pushups weren't much better...still cannot get chest to ground and backup for sustained period. Only thing that was on was the squats.
Rest day tomorrow (and traveling). I am out all day Thursday so I will probably skip the workout or do a hotel room lite. I will be back on Friday!
"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.
I did Barbara Lite (subtract 10 from each of the above. Total time was 27'40" and subtracting rest of 4x3' which leaves my exercise time at 15'40". My situps were beyond pitiful...I could not many in rounds 2-5 without self assistance. Pullups are still weak. Pushups weren't much better...still cannot get chest to ground and backup for sustained period. Only thing that was on was the squats.
Rest day tomorrow (and traveling). I am out all day Thursday so I will probably skip the workout or do a hotel room lite. I will be back on Friday!
Sunday/Monday Workouts
Sunday's workout was one of my least favorites, mainly because I am not into maximum lifts. But I did it anyway and am slightly surprised by the results.
"CrossFit Total"
Back squat, 1 rep - 210#
Shoulder Press, 1 rep - 90# (by far my weakest event)
Deadlift, 1 rep - 225#
I did not go all out on this lifts because I am new to the process and not confident in my technique. I did the squat on a smith machine in case I was unable to make the lift. I will keep working on it!
Monday's workout was more up my alley.
Run 5 K (23 min, 24 sec)
It was very humid when I ran at about 1100. I started off on a good pace, but I was unable to hold it by the 1.5 mile point, so I slowed, recovered, then picked it back. I did that again near the end. Even so, I was pleased with my time. My fastest in mid-19 min and that was before my heart issues started up.
Looking forward to today's WOD. It will be a killer on the upper body (my weak point). Will post results later.
"CrossFit Total"
Back squat, 1 rep - 210#
Shoulder Press, 1 rep - 90# (by far my weakest event)
Deadlift, 1 rep - 225#
I did not go all out on this lifts because I am new to the process and not confident in my technique. I did the squat on a smith machine in case I was unable to make the lift. I will keep working on it!
Monday's workout was more up my alley.
Run 5 K (23 min, 24 sec)
It was very humid when I ran at about 1100. I started off on a good pace, but I was unable to hold it by the 1.5 mile point, so I slowed, recovered, then picked it back. I did that again near the end. Even so, I was pleased with my time. My fastest in mid-19 min and that was before my heart issues started up.
Looking forward to today's WOD. It will be a killer on the upper body (my weak point). Will post results later.
Saturday, May 23, 2009
Crossfit Friday
Another gut buster...yet doable.
Time was 20:54.
My off day today was busy helping put away track and field equipment for the high school. Nothing like lugging around water logged jumping mats.
"Michael"
Three rounds for time of:
Run 800 meters (treadmill set at 6:30 min/mile pace)
50 Back Extensions (done on exercise ball)
50 Sit-ups (done flat on ab bench)
The run is doable and I could probably hit 6:00 min/mile. A year or two ago, I was doing 800m runs in 3 min when prepping for a marathon. Just a little wary as I am on heart meds now.
Time was 20:54.
My off day today was busy helping put away track and field equipment for the high school. Nothing like lugging around water logged jumping mats.
Thursday, May 21, 2009
Another Killer WOD
Well it does not get any better than another workout that makes you feel like the skinny doofus on the beach....remember the ads? Skinny kid gets sand kicked in his face by musclee(?) dude, then orders the Atlas workout and goes back to kick the musclee dude's butt.
Nothing like knowing a killer workout is lurking in your future ready to shred your dignity and weak musculature.
The WOD:
Nothing like knowing a killer workout is lurking in your future ready to shred your dignity and weak musculature.
The WOD:
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row (used cable cross pull at 45#, 75 reps)
20 Handstand Push-ups (yeah right...military press at 90# instead)
115 pound Thruster, 20 reps (30# then 25# dumbells)
20 L-Pull-ups (this assumes you can do regular pull-ups...regular pull-up with slight jump assist)
Total time was 22:48. I started with 1 mile run, then 3X samson stretch, 15 situps and 15 back extensions (on a ball). I finished with 10-50# military press and 1 mile run.
While my upper body strength is improving, it is still no where good enough to even attempt handstand pushups much less L-pull-ups (pull-up with your legs extended perpendicular to your body). Plus, my shoulders ache after workouts like this although the achiness has significantly reduced over the past few weeks.
No one said it would be easy....bring on the WOD!!!!
Wednesday, May 20, 2009
The Wed WOD
A day of rest yesterday that I really needed (and I could have probably used more today). The WOD:
Four rounds for time of:
Run 400 meters
50 Squats
1 mile warmup at 9 min/mile followed by the standard 3X - samson stretch, 10 pushups, 15 situps, 5 pullups, 15 back extensions, and 10 dips.
I did the run on the treadmill at work set at about 6:30 pace...this was actually the easy part. The squats...oh man, thigh burning quad killers.
My time was 12:46...not too bad on heart medication!
So what is on tap for tomorrow???
Four rounds for time of:
Run 400 meters
50 Squats
1 mile warmup at 9 min/mile followed by the standard 3X - samson stretch, 10 pushups, 15 situps, 5 pullups, 15 back extensions, and 10 dips.
I did the run on the treadmill at work set at about 6:30 pace...this was actually the easy part. The squats...oh man, thigh burning quad killers.
My time was 12:46...not too bad on heart medication!
So what is on tap for tomorrow???
Monday, May 18, 2009
Monday...oh my muscles ache
Well I am certainly hurting from yesterday. I think the walking lunges did me in. My butt muscles hurt to move....
Today's WOD:
For time:
Row 500 meters (used cable cross pull at 45#, 50 reps)
Body weight Bench press, 30 reps (127.5# on chest press machine)
Row 1000 meters (used cable cross pull at 45#, 100 reps)
Body weight Bench press, 20 reps (127.5# on chest press machine)
Row 2000 meters (used cable cross pull at 45#, 200 reps)
Body weight Bench press, 10 reps (135# - 5, 150 - 5, 165 - 5, 172.5 - 5 on chest press machine)
Wore me slap out...I probably started too low on the chest press, but the row was tough going. I will pay for this tomorrow when I attempt to roll out of bed.
Hey - the good news, my butt don't hurt as much!!!
Today's WOD:
For time:
Row 500 meters (used cable cross pull at 45#, 50 reps)
Body weight Bench press, 30 reps (127.5# on chest press machine)
Row 1000 meters (used cable cross pull at 45#, 100 reps)
Body weight Bench press, 20 reps (127.5# on chest press machine)
Row 2000 meters (used cable cross pull at 45#, 200 reps)
Body weight Bench press, 10 reps (135# - 5, 150 - 5, 165 - 5, 172.5 - 5 on chest press machine)
Wore me slap out...I probably started too low on the chest press, but the row was tough going. I will pay for this tomorrow when I attempt to roll out of bed.
Hey - the good news, my butt don't hurt as much!!!
Sunday, May 17, 2009
Saturday and Sunday WODs
Saturday WOD
Sunday WOD
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells (25# is all I have a home...thank God)
24 inch Box Jump, 30 reps (did on stairs...2nd step [15'] and occasionally 3rd step [23"])
30 pound Weighted pull-ups, 20 reps (yeah right...just doing 4 sets of 20 pull-ups is enough)
Time was about 30 minutes. This is a high end cardio workout if you don't stop. I took breaks every 50', every 10 jumps and every 5 pull-ups. I am a little concerned about keeping my heart rate high while on flecanide. I was certainly huffing and puffing and my heart rate was elevated...should have worn my monitor ;-(
My plan is to record my WOD results everyday just to track overall fitness and heart rate issues. I am on week 3 or 4 and I have noticed a considerable improvement in my general fitness. Running is good for the cardio; however, my upper body strength and general leg strength are very weak. I want to improve overall fitness and try to maintain my body weight around 170#s. I notice more muscle and less spare tire and it seems like my overall body fat has decreased. I will measure it at work to see what it is. I have some readings from a couple of months ago and it will be interesting to compare.
"Diane"
21-15-9 reps of:
225 pound Deadlift (since this is my first attempt - 135#)
Handstand push-ups (elevated push-ups instead)
Sunday WOD
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells (25# is all I have a home...thank God)
24 inch Box Jump, 30 reps (did on stairs...2nd step [15'] and occasionally 3rd step [23"])
30 pound Weighted pull-ups, 20 reps (yeah right...just doing 4 sets of 20 pull-ups is enough)
Time was about 30 minutes. This is a high end cardio workout if you don't stop. I took breaks every 50', every 10 jumps and every 5 pull-ups. I am a little concerned about keeping my heart rate high while on flecanide. I was certainly huffing and puffing and my heart rate was elevated...should have worn my monitor ;-(
My plan is to record my WOD results everyday just to track overall fitness and heart rate issues. I am on week 3 or 4 and I have noticed a considerable improvement in my general fitness. Running is good for the cardio; however, my upper body strength and general leg strength are very weak. I want to improve overall fitness and try to maintain my body weight around 170#s. I notice more muscle and less spare tire and it seems like my overall body fat has decreased. I will measure it at work to see what it is. I have some readings from a couple of months ago and it will be interesting to compare.
Tuesday, May 12, 2009
Where Did I Put That Blog
Oh here it is!
Been a while. Basically, no flutter episodes since the last post. Been doing pretty durn good here lately. I have tweaked my running back a bit and picked a couple of new things.
I am now doing Crossfit. What a challenge to the weak upper body of a distance runner. The first couple of weeks have kicked my butt. I am now getting into the swing of it and starting to look forward to each new workout. If you want to stress your entire body, especially those pencil thin arms and flat chest, then try Crossfit and man up.
The other thing is not really new. I have been spending a lot of time working on my photography. In fact, I may cover photography on this blog or create a separate one. Undecided. Either way, it will involve more time than I feel I have at this point.
Never one for verbose blogging, that is all I have to report for now. Keeping the flutter at bay and the drugs are kicking my butt too bad.
Have a nice day!
Been a while. Basically, no flutter episodes since the last post. Been doing pretty durn good here lately. I have tweaked my running back a bit and picked a couple of new things.
I am now doing Crossfit. What a challenge to the weak upper body of a distance runner. The first couple of weeks have kicked my butt. I am now getting into the swing of it and starting to look forward to each new workout. If you want to stress your entire body, especially those pencil thin arms and flat chest, then try Crossfit and man up.
The other thing is not really new. I have been spending a lot of time working on my photography. In fact, I may cover photography on this blog or create a separate one. Undecided. Either way, it will involve more time than I feel I have at this point.
Never one for verbose blogging, that is all I have to report for now. Keeping the flutter at bay and the drugs are kicking my butt too bad.
Have a nice day!
Wednesday, March 04, 2009
Wow...nearly 2 months since my last blog
A few things have happened over the past couple of months.
The flutter came back...called the cardio doc to up my flecanide dosage from 75 mg x2 to 100 mg x2. The flutter has gone back under cover.
It is funny that the flutter came back as I was doing my longer runs in preparation for the Mercedes 1/2 marathon. I think the new dosage knocks my high end heart rate down a little further.
I completed the 1/2 marathon in 1:45. Not a great time. I felt like I was struggling the whole run and never quite felt like I was in the groove. Granted, I did not follow a training plan and I did not do any speedwork. This was the slowest 1/2 of the 5 that I have done (1 per year). However, the beer was flowing freely and was quite good!
I see the cardio doc at the end of March. I am strongly considering the ablation. I want off the drugs and would like to be back to normal.
Right now it is track season and I officiating again. I also took a photo class to improve my poor technique. I did learn a few things and now I am trying to stay in "photo shape" by taking pics a lot more frequently.
I guess I will still keep running although I am a little burned out. Maybe I should go back to cycling.
The flutter came back...called the cardio doc to up my flecanide dosage from 75 mg x2 to 100 mg x2. The flutter has gone back under cover.
It is funny that the flutter came back as I was doing my longer runs in preparation for the Mercedes 1/2 marathon. I think the new dosage knocks my high end heart rate down a little further.
I completed the 1/2 marathon in 1:45. Not a great time. I felt like I was struggling the whole run and never quite felt like I was in the groove. Granted, I did not follow a training plan and I did not do any speedwork. This was the slowest 1/2 of the 5 that I have done (1 per year). However, the beer was flowing freely and was quite good!
I see the cardio doc at the end of March. I am strongly considering the ablation. I want off the drugs and would like to be back to normal.
Right now it is track season and I officiating again. I also took a photo class to improve my poor technique. I did learn a few things and now I am trying to stay in "photo shape" by taking pics a lot more frequently.
I guess I will still keep running although I am a little burned out. Maybe I should go back to cycling.
Sunday, January 04, 2009
Time Capsule Update
Well it seems to work a few days later. Power up the printer, hit print and it actually works on my wife's laptop and my laptop.
Ran 12 miles on Saturday with no run today. I actually feel pretty good. A little stiff.
My plan is to run 3-5 miles on Monday depending on how my legs feel.
It seems like I can make the 1/2 marathon in a fairly good time. Not as fast as the past, but I can still git r done.
One episode of flutter on Friday night. It started just as I got in bed...after flittering around for a few minutes, I fell asleep. I awoke to a normal heartbeat. My chest was not sore so I think the flutter terminated rather quickly after I fell asleep.
Ran 12 miles on Saturday with no run today. I actually feel pretty good. A little stiff.
My plan is to run 3-5 miles on Monday depending on how my legs feel.
It seems like I can make the 1/2 marathon in a fairly good time. Not as fast as the past, but I can still git r done.
One episode of flutter on Friday night. It started just as I got in bed...after flittering around for a few minutes, I fell asleep. I awoke to a normal heartbeat. My chest was not sore so I think the flutter terminated rather quickly after I fell asleep.
Subscribe to:
Posts (Atom)
