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
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
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


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

"CrossFit Total"

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


9/3 Thursday

Run 5 K

Post time to comments.

Time - 27:12 at work on 3.3 mile course

9/2 Wednesday


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


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.