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:

"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.

I was toast after both...

Bump N Grind 2009

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Originally uploaded by d2sutton

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!

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!

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 Friday

Another gut buster...yet doable.

"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.

The back extensions weren't bad although all we have at work is an inflatable exercise ball. The toughest one is the situps. I was hurting by the second set and these took me the longest. So once again, it is not the running that is slowing me down, it the other stuff...situps, pullups, etc.

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.

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:

"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!!!!

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???

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!!!

A Rose is a Rose

0904_flowers_017
Originally uploaded by d2sutton

Added some new photos to my flickr account...check them out!

Saturday and Sunday WODs

Saturday WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift (since this is my first attempt - 135#)
Handstand push-ups (elevated push-ups instead)

Aftermath - lower back is sore this (Sunday) morning. I cannot get anywhere close to 225#...I initially tried 185# and thought I was going to rupture something. So swallow some pride and ego and dropped the weight to something manageable so I would not injure myself. The biggest problem is that I had a hard time maintaining my grip on the bar toward the end. There is no way I can do a handstand push-up. So I put my feet on a weight bench and did 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.

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!