tag:blogger.com,1999:blog-335087042024-03-13T02:46:22.775-05:00Runnin' N Crossfittin' N Photographin' (and Atrial Flutter)I restarted running in late 2004 when I started traveling more with work...easier to carry running shoes than a bike! I used to like to road race....1h 31 m (2007) for the 1/2 marathon (hilly course) and 19:40 (2006) for the 5K (hilly course). Right now I am being medicated to treat atrial flutter...bummer! Now I just run for fun and do Crossfit. My latest hobby is photography...Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.comBlogger182125tag:blogger.com,1999:blog-33508704.post-68325498698928372022012-12-30T16:50:00.001-06:002012-12-30T16:50:28.407-06:00Eve of New Year's EveTook down all Christmas decorations and cleaned garage...'nuff said.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-87915509400197002392012-12-26T11:57:00.001-06:002012-12-26T11:57:18.556-06:00Christmas Pic<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3zzUDcD5RYHsMfFv1qTkDxEi2GgJpY_MR1NQEbf-apj6M2lUZ53RH3lrNDKTohcNmAItYFfqkVrnNsV_DxaTYIZ2LAd2BF3zesZyOd7wSP-U3exj-y5Y0y5s58gZv49j-X8xOMw/s1600/photo-738556.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3zzUDcD5RYHsMfFv1qTkDxEi2GgJpY_MR1NQEbf-apj6M2lUZ53RH3lrNDKTohcNmAItYFfqkVrnNsV_DxaTYIZ2LAd2BF3zesZyOd7wSP-U3exj-y5Y0y5s58gZv49j-X8xOMw/s320/photo-738556.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5826314859314365010" /></a></p>Merry Christmas!Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-72166695648527880752012-12-24T12:07:00.001-06:002012-12-24T12:07:45.449-06:00Two years later....at leastSo what has happened since my last post? Well it has been so long I am not sure I will remember it all. So the highlights:<br />
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- moved to Georgia...two years ago.<br />
- pretty much quit runnin', ridin' and crossfitting.<br />
- working too much...still with the same company.<br />
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I have tried to revive the running, but not successfully. I do occasionally mountain bike since there are some decent trails nearby. I don't crossfit at all. I got tired of being sore all the time.<br />
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The heart stuff has been going pretty good. My cardio doc in Bham retired so I shifted to a new one here. A few days ago, I had a number of a-fib incidents. Right now I attribute the events to taking pills recently purchased from Publix. I went back to my script from CVS and I have not had any issues since. Be careful where you get your meds. Other than that, the a-fib has remained under control.<br />
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I am going to try and keep this blog up a little more this next year...no promises though!Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-19909506329170024362010-12-04T18:19:00.002-06:002010-12-04T18:51:08.399-06:00Contractors - in General,,,they suckDo want to get screwed? Buy a house and then hope you can find some reasonable individual to fix any problems you may have with it.<br /><br />I can honestly say that you can find a great contractor to do work...unfortunately, they are rare.<br /><br />We had some minor roof damage that we wanted to get fixed.<br /><br /><a href="http://www.hinkleroofing.com/">Hinkle Roofing</a>...won't call you back because you don't want to replace your roof. Heaven forbid that you have some minor damage you want fixed because they don't care. Business must be good! However, it is a poor business model since that small job may result in a big job later on.<br /><br /><a href="http://www.alabamaroofing.com/index.php">Alabama Roofing</a>...they say they will come out and give you a quote, but they don't show up. They don't call...nothing. They said they had a big job at UAB...so I guess the little jobs fall by the wayside. Hmmm...I also work for a big company and certainly won't be using them for any commercial work!!!<br /><br />Cummings Roofing - so small that they don't have a website. That is ok....they actually did the work I needed...overcharged me by about $700 and did not do a great job. And then when you want them to come back and fix a couple of minor issues, they won't come back. The check is already in the bank.<br /><br />I cannot recommend any of these companies to do any roofing work. So if you ever need roofing work done, good luck!<br /><br />This is just another episode of shitty contractors...there are few good ones out there. I have actually had one. We had installed a tile floor in a kitchen, bathroom and shower. The contractor was on time, called when he could not make it (which was rare) and he only did one job at a time. The big plus was that he was good at his job.<br /><br />Now I have a good job and I make pretty good money. I don't mind hiring someone to do work (share the wealth); however, I get tired of getting screwed by contractors that just want your money and really don't care if they do a good job or not. That is why I often do it myself and tell the contractors out there to F*&^ Off. They can go hungry because they deserve to.<br /><br />So unless you know someone, you are at the mercy of the average shitty contractor...so BOHICA.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com1tag:blogger.com,1999:blog-33508704.post-8870027457519806992010-02-27T20:37:00.001-06:002010-02-27T20:38:52.171-06:00Banned from blogI have not been invited to Jim's blog (see blogs on right)...what is up with that???Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-51149558251872527022010-01-02T16:51:00.002-06:002010-01-02T16:54:25.047-06:00OSU Football - Cotton BowlOSU completely sucked the entire game. No one was sharp, a lot of penalties, and turnovers. OSU needs to consider not going to future bowl games because they never looked good. Time to fire Gundy because his team cannot get it done. Cannot beat Texas and cannot beat OU. If a team cannot do either, then they may as well stay home!<br /><br />Completely pitiful...the worst bowl game thus far.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-53763978185890805172009-12-07T15:14:00.002-06:002009-12-07T15:22:23.374-06:00Catching up again!I just cannot stay on top of this stuff.<br /><br />Monday 091207<br />Split Jerk 1-1-1-1-1-1-1 reps (did 6 reps)<br />Post loads to comments.<br />(107, 117-fail, 117, 122, 127-fail, 127)<br />I am not comfortable with these lifts...<br /><br />Sunday 091206<br />Rest Day<br />Ran 7+ miles (1 hr, 15 min)<br /><br />Saturday 091205<br />"<a href="http://www.cflumberjack.org/" target="_blank">Lumberjack 20</a>"<br />I ran 3 miles semi-hard...I did not do the WOD.<br /><br />Friday 091204<br />Row 1000 meters<br />Then three rounds, 21, 15, and 9 reps of:<br />GHD Situps<br />Back Extensions<br /><br />Time: 6 minutes (I did 21 on rnd 1, 15 on rnd 2 and 9 on rnd 3)<br /><br />Thursday 091203<br />Complete three rounds for time of:<br />Run 800m<br />155 (107) pound Power cleans, 21 reps<br /><br />Time: 24:59Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-14285426976184473362009-12-03T12:06:00.002-06:002009-12-03T12:17:00.410-06:00I am a pitiful bloggerTitle 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 ;-)<br /><br />Workout catch up<br /><br />Wednesday 091202<br />Using a single 60(30) #dumbbell for both thrusters and pull-ups (body weight only), 3 rounds, 15-12-9 reps of:<br />Thrusters right arm<br />Thrusters left arm<br />"One-hand" pull-up right arm (left hand grabs the right wrist)<br />"One-hand" pull-up left arm (right hand grabs the left wrist)<br />Post time to comments. 10:58<br /><br />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!<br /><br />Tuesday 091201<br />Rest Day - ran 3 miles on treadmill, did 9 pullups with 30# weight<br /><br />Monday 091130<br />Front squat 3-3-3-3-3 reps<br />Post loads to comments. 120, 130, 140 150, 155<br /><br />Sunday<br /><br />Ran 6.2 miles...prepping for Mercedes 1/2 Marathon in Feb.<br /><br />"<a href="http://www.crossfit.com/mt-archive2/003232.html" target="_blank">Joshie</a>"<br />Complete three rounds for time of:<br />40 (25) pound Dumbbell snatch, 21 reps, right arm<br />21 (15) L Pull-ups<br />40 (25) pound Dumbbell snatch, 21 reps, left arm<br />21 (15) L Pull-ups<br />Post time to comments. Did not time it.<br />These are squat not power snatches.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-83695825062340531382009-10-30T15:40:00.003-05:002009-10-30T15:57:29.674-05:0030 Oct Crossfit Update - Injury RecoveryInjured 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.<br /><br />Thursday 091029 - did this today (Friday)<br />"Annie"<br />50-40-30-20 and 10 rep rounds of:<br />Double-unders<br />Sit-ups<br />Post time to comments. 7:07<br />Knee feels pretty good today...finally!<br /><br />Wednesday 091028<br />Back Squat 5-5-5-5-5 reps<br />Post loads to comments. No workout...recovering from left knee, quad injury.<br /><br />"<a href="http://www.crossfit.com/mt-archive2/003348.html" target="_blank">Nate</a>"<br />Complete as many rounds in twenty minutes as you can of:<br />2 Muscle-ups (6 pullups followed by 6 dips)<br />4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)<br />8 2-Pood Kettlebell swings (50# dumbbell)<br />Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.<br /><br />Monday 091026<br />Rest Day<br /><br />Sunday 091025<br />"<a href="http://www.crossfit.com/mt-archive2/000847.html" target="_blank">Michael</a>"<br />Three rounds for time of:<br />Run 800 meters (did 750 m row instead)<br />50 Back Extensions<br />50 Sit-ups<br />Post time to comments. 22:19<br /><br />Saturday 091024<br />Deadlift 1-1-1-1-1-1-1 reps<br />Post loads to comments. No workout due to knee injury.<br /><br />Friday 091023<br />"<a href="http://www.crossfit.com/mt-archive2/003408.html" target="_blank">Tommy V</a>"<br />For time:<br />115 pound Thruster, 21 reps (15 with 87.5#)<br />15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)<br />115 pound Thruster, 15 reps (9)<br />15 ft Rope Climb, 9 ascents<br />115 pound Thruster, 9 reps (6)<br />15 ft Rope Climb, 6 ascents<br />Post time to comments. 24:35 - wore me out!!<br /><br />Thursday 091022<br />Rest Day<br /><br />Wednesday 091021 - did this one on Thursday 10/22<br />Four rounds for time of:<br />Walking lunge 50 meters<br />Sit-ups, 50 reps<br />Post time to comments. 12:12<br /><br />Tuesday 091020<br />"Tabata Something Else"<br />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.<br />Post total reps from all 32 intervals to comments.<br /><br />Pullups - 11 12 9 8 8 7 7 7 = 69<br />pushups - 20 13 10 8 8 7 7 6 = 79<br />situps - 14 14 14 14 12 12 13 12 = 105<br />squats - 20 20 19 18 18 17 17 18 = 147<br />total = 400 - PRDomhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-63609787306188375092009-10-20T11:49:00.002-05:002009-10-20T11:58:45.401-05:00My Crossfit UpdateMonday 091019<br />Weighted pull-ups 1-1-1-1-1-1-1 reps<br />Post loads and body weight to comments.<br /><br />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.<br /><br />Compare to <a href="http://www.crossfit.com/mt-archive2/004905.html" target="_blank">090830</a>.<br /><br />Sunday 091018<br />Rest Day<br /><br />"Tyler"<br />Five rounds for time of:<br />7 Muscle-ups (did 7 pull ups and 7 dips)<br />21 - 95 pound Sumo-deadlift high-pull (did 80#)<br /><br />Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.<br /><br />Friday 091016<br />For time:<br />21/18/15/12/9/6/3 Hip-Back Extensions<br />Run 400 meters between each set of extensions<br /><br />Post time to comments. Skipped this workout...just did not feel like doing it.<br />Compare to <a href="http://www.crossfit.com/mt-archive2/004527.html" target="_blank">090227</a>.<br /><br />Thursday 091015<br />Five rounds for time of:<br />135 pound Hang squat clean, 15 reps (did 87.5#)<br />30 Push-ups (did 15 instead, but could have done more)<br /><br />Post time to comments. 21:05...followed up with more push ups<br />Compare to <a href="http://www.crossfit.com/mt-archive2/001048.html" target="_blank">060131</a>.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-55197199312018865162009-10-13T20:15:00.002-05:002009-10-13T20:19:22.375-05:00Flutter UpdateI 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.<br /><br />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.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-84525829142430709032009-10-13T19:18:00.002-05:002009-10-13T19:48:40.360-05:00Crossfit Update<h3 class="title">Wednesday 091014</h3>rest day (ok I posted this ahead of time)<br /><h3 class="title">Tuesday 091013</h3> <p>"<a href="http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl" target="_blank">CrossFit Total</a>"</p> <p>Back squat, 1 rep<br />Shoulder Press, 1 rep<br />Deadlift, 1 rep</p> <p>Post total to comments.</p><p>230# (pr) on smith machine (bad I know, but have no choice)<br /></p><p>107# (pr)</p><p>247# (267# is pr) - could not get it off the ground</p><p>total 584# - not a great output.<br /></p><h3 class="title">Monday 091012</h3> <p><strong>"Elizabeth"</strong></p> <p>21-15-9 reps of:<br />Clean 135 pounds (107.5# on first round, then 87.5# on 2nd and 3rd rounds)<br />Ring dips</p> <p>Post time to comments.</p><p>11:14 - flat wore myself out on the first round<br /></p><h3 class="title">Sunday 091011</h3> <p><strong>"Fran"</strong></p> <p>Three rounds, 21-15- and 9 reps, for time of:<br />95 pound Thruster (87.5#)<br />Pull-ups</p> <p>Post time to comments.</p><p>11:33 - pitiful time...I struggle with the overhead weights...poor shoulder strength<br /></p><h3 class="title">Saturday 091010</h3> <p><strong>Rest Day</strong></p><h3 class="title">Friday 091009</h3> <p>Run 5 K</p> <p>Post time to comments.<br /></p><p>No run<br /></p><h3 class="title">Thursday 091008</h3> <p>Complete as many rounds in 20 minutes as you can of:<br />Row 250 meters (40# SDHP on cable machine)<br />Sumo deadlift highpull 95 pounds, 21 reps (87.5#)<br />Pull-ups 15 reps</p> <p>Post rounds completed to comments.<br /></p><p>4 rounds + 13 SDHP rows<br /></p><h3 class="title">Tuesday 091006</h3> <p><strong>Rest Day</strong></p><h3 class="title">Monday 091005</h3> <p>30 Muscle-ups for time</p> <p>Post time to comments.</p> <p>If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (did 60 assisted ring dips)</p><p>14:45<br /></p> <h3 class="title">Sunday 091004</h3> <p>21-18-15-12-9-6 and 3 rep rounds of:<br />Power clean 95 pounds (87.5#)<br />Sit-ups<br />Back extensions (20# good mornings)<br /></p> <p>Post time to comments.</p><p>20:05<br /></p><h3 class="title">Saturday 091003</h3> <p>For time:<br />Run 800 meters (2.4 miles)<br />15 left-legged pistols<br />15 right-legged pistols<br />25 sit-ups<br />12 left-legged pistols<br />12 right-legged pistols<br />25 sit-ups<br />9 right-legged pistols<br />9 left legged pistols<br />25 sit-ups<br />Run 800 meters (1.2 miles)<br /></p> <p>"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. (used 25# dumbbell)<br /></p><p>Post time to comments.<br /></p><p>38:44 - pistols killed my knees for several days<br /></p><h3 class="title">Friday 091002</h3> <p><strong>Rest Day</strong></p><h3 class="title">Thursday 091001</h3> <p>For time:<br />25 Walking lunge steps<br />20 Pull-ups<br />50 Box jumps, 20 inch box<br />20 Double-unders (40 jumping jacks)<br />25 Ring dips (25 dips)<br />20 Knees to elbows<br />30 Kettlebell swings, 2 pood ((50# dumbbell)<br />30 Sit-ups<br />20 Hang squat cleans, 35 pound dumbbells<br />25 Back extensions (30# dumbbell good morning)<br />30 Wall ball shots, 20 pound ball (20# dumbbell thruster)<br />3 Rope climb ascents (3x10 towel)<br /></p> <p>Post time to comments.</p><p>19:08<br /></p><h3 class="title">Wednesday 090930</h3> <p>"<strong>Helen</strong>"</p> <p>Three rounds for time:<br />Run 400 meters<br />1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)<br />12 Pull-ups</p> <p>Post time to comments.</p><p>12:36 using treadmill and 50# dumbbell<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-20127966946201845462009-09-30T10:44:00.002-05:002009-09-30T10:59:11.467-05:00Finally Well AgainI have been ill with an upper <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">respiratory</span> 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:<br /><br />Tuesday 090929<br />Snatch 1-1-1-1-1-1-1 reps<br /><br />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.<br /><br />Monday 090928<br />Rest Day<br /><br />Sunday 090927<br />Complete as many rounds as possible 20 minutes of:<br />95 pound Thruster, 5 reps<br />95 pound Hang Powercleans, 7 reps<br />95 pound Sumo Deadlift High-pull, 10 reps<br />Post rounds completed to comments.<br /><br />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.<br /><br />Saturday 090926<br />"Angie"<br />For time:<br />100 Pull-ups<br />100 Push-ups<br />100 Sit-ups<br />100 Squats<br />Post time to comments.<br /><br />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.<br /><br />Friday 090925<br /><br />Traveled home and then mowed lawn and did general stuff around the house...skipped workout.<br /><br />Thursday 090924<br />Rest Day<br /><br />Wednesday 090923<br />Five rounds for max reps of:<br />Body weight bench press<br />Pull-ups<br />Body weight back squat (sub leg press)<br />Post reps for all three exercises in all rounds.<br /><br />Did only four rounds (Bench 9-8-6-6, PU 12-10-8-6, LP 15-15-15-15)<br /><br />Tuesday 090922<br /><br />Supposed to deadlift - I ran some and then did leg press up to 370#.<br /><br />Monday 090921<br />Shoulder press 1-1-1-1-1 reps<br />Push press 3-3-3-3-3 reps<br />Push Jerk 5-5-5-5-5 reps<br />Post loads to comments.<br /><br />Ran and did CFWU...still trying to get back on my feet from the virus.<br /><br />090912 - 090920<br /><br />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.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-5297625710539437772009-09-12T16:41:00.002-05:002009-09-12T17:08:25.298-05:00Waay Behind AgainWell 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.<br /><br />I am heading to Juno Beach tomorrow and plan to try to get some workouts in.<br /><br />Ok now for an overdue update:<br /><br />9/12 Saturday<br /><br />Rest - check<br /><br />9/11 Friday<br /><p>"<strong>Barbara</strong>"</p> <p>Five rounds, each for time of:<br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats</p> <p>Rest precisely three minutes between each round.</p><p>Out sick and I really want to do this...maybe Sunday.</p><p>9/10 Thursday</p><p>Push Jerk 3-3-3-3-3 reps</p> <p>Post loads to comments.<br /></p><p>Out sick...took half day off and stayed in bed.</p><p>9/9 Wednesday</p><p>Four rounds for time of:<br />100 ft Walking lunge, carrying 30 pound dumbbells<br />24 inch Box Jump, 30 reps<br />30 pound Weighted pull-ups, 20 reps</p> <p>Post time to comments.</p><p>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.</p><p>9/8 Tuesday</p><p>Rest - check</p><p>9/7 Monday</p><p>"<a href="http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl" target="_blank">CrossFit Total</a>"</p> <p>Back squat, 1 rep<br />Shoulder Press, 1 rep<br />Deadlift, 1 rep</p> <p>Post total to comments.</p><p>BS - 210 (PR) and 230 (fail)</p><p>SP - 100 (PR) and 105 (fail)</p><p>DL - 267 (PR)</p><p>Total 577 (PR)</p><p>9/6 Sunday</p><p>6 rounds for time of:<br />Run 400 meters<br />25 Burpees</p> <p>Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.</p> <p>Post time to comments.</p><p>Did not do the bar. Ran this one at the track in the afternoon...little too warm by then.</p><p>Time - 36:55 way to slow</p><p>9/5 Saturday</p><p>Clean and Jerk 1-1-1-1-1-1-1 reps</p> <p>Post loads to comments.<br /></p><p>Did this one at work using the curling bar.</p><p>67.5, 77.5, 87.5, 97.5, 107.5, 117.5 (PR), 127.5 (fail), 107.5</p><p>9/4 Friday</p><p>Rest</p><p>9/3 Thursday</p><p>Run 5 K</p> <p>Post time to comments.<br /></p><p>Time - 27:12 at work on 3.3 mile course</p><p>9/2 Wednesday</p><p>"<strong>Elizabeth</strong>"</p> <p>21-15-9 reps of:<br />Clean 135 pounds<br />Ring dips</p> <p>Post time to comments.</p><p>Time 12:41 - I did regular dips and 95# for the clean</p><p>9/1 Tuesday</p><p>For time:<br />Row 1000 meters<br />95 pound barbell Thruster, 21 reps<br />21 Pull-ups<br />Row 750 meters<br />95 pound barbell Thruster, 15 reps<br />15 Pull-ups<br />Row 500 meters<br />95 pound barbell Thruster, 9 reps<br />9 Pull-ups</p> <p>If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.</p> <p>Post time to comments.</p><p>Did the run since I don't have a rower. Also, did 67# thrusters.</p><p>Time 21:46</p><p>8/31 Monday</p><p>Rest</p><p>8/30 Sunday</p><p>No workout...was not feeling well and a bit lazy.</p><p>8/23-29 Sunday - Saturday</p><p>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.<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-5076909985657609542009-08-22T14:16:00.003-05:002009-08-22T14:20:44.940-05:00Crossfit SaturdayQuicker update so I don't forget what I did...<br /><br />8/22 Saturday<br /><p>Hang power clean 1-1-1-1-1-1-1 reps</p> <p>Post loads to comments.</p><p>2 mile run to Y<br />xfit w/u<br />warmup then 85(x2), 95, 105, 115, 125(f), 115, 120(pr)<br />2 mile run home</p> <p>My left arm is the first part that fails in all exercises...need to have better muscle balance.</p>8/21 Friday<br /><p>Walking lunge 100 ft.<br />21 Pull-ups<br />21 Sit-ups<br />Walking lunge 100 ft.<br />18 Pull-ups<br />18 Sit-ups<br />Walking lunge 100 ft.<br />15 Pull-ups<br />15 Sit-ups<br />Walking lunge 100 ft.<br />12 Pull-ups<br />12 Sit-ups<br />Walking lunge 100 ft.<br />9 Pull-ups<br />9 Sit-ups<br />Walking Lunge 100 ft.<br />6 Pull-ups<br />6 Sit-ups</p> <p>Post time to comments.</p><p>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.<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-68614783333876755552009-08-20T18:59:00.002-05:002009-08-20T19:20:13.015-05:00Workout Update8/20 Thursday<br /><p><strong>"Karen"</strong></p> <p>For time:<br />150 Wallball shots, 20 pound ball</p> <p>Post time to comments.</p>11:23 - did thrusters with 20# dumbells...left arm is much weaker than my right...<br /><br />8/19 Wednesday<br /><br />Rest<br /><br />8/18 Tuesday<br /><p>Push Press 1-1-1-1-1-1-1 reps. </p> <p>Post loads to comments.</p>125 was my max...did oly bar at the Y<br /><br />8/17 Monday<br /><p>Double-under for 2 minutes<br />Sit-up for 2 minutes<br />Double-under for 90 seconds<br />Sit-up for 90 seconds<br />Double-under for 1-minute<br />Sit-up for 1-minute<br />Double-under for 30 seconds<br />Sit-up for 30 seconds</p> <p>Post numbers of sit-ups and double-unders to comments.<br /></p><p>I only did single-unders since I cannot do double-unders...</p><p>Single unders - 146, 97, 73, 34 = 350</p><p>Sit up - 52, 34, 22, 12 = 120</p><p>Total = 470<br /></p><br /><br />8/16 Sunday<br /><p>"<a href="http://www.crossfit.com/mt-archive2/004205.html" target="_blank">Ryan</a>"</p> <p>Five rounds for time of:<br />7 Muscle-ups (7 pull ups followed by 7 ring dips)<br />21 Burpees</p> <p>Post time to comments.</p> <p>Each burpee terminates with a jump one foot above max standing reach.(yeah right)</p><p>The burpees were a killer...total time 17:11.<br /></p><br /><br />8/15 Saturday<br /><br />Rest<br /><br />8/14 Friday<br /><p>Front squat 1-1-1-1-1-1-1 reps</p> <p>Post loads to comments.<br /></p><p>I think I worked my way up to 210...just don't recall. That is what happens when I wait too long to post.<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-46872300750412090692009-08-13T15:32:00.000-05:002009-08-13T15:33:05.162-05:00Welcome Home CAPT SpeicherWelcome home Scott Speicher, CAPT, USN. May you rest in peace and my God bless your family.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-31372359621806858142009-08-13T15:17:00.002-05:002009-08-13T15:24:44.379-05:00Workout Update8/13 Thursday<br /><br />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.<br />Use as many sets each minute as needed.<br />Post number of minutes completed to comments.<br /><br />12 minutes + 12 pull ups (I just could not get that 13th one and I really hit the wall on the 13th minute)<br /><br />8/12 Wednesday<br /><br />"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet: (did 7 through 1)<br />Deadlift: 1 1/2 body weight (legpress 335#)<br />Bench press: body weight (170#)<br />Clean: 3/4 body weight (40# dumbells 7-4 and 45# on 3-1)<br />Set up three bars and storm through for time. (no bars...)<br />Post time to comments.<br /><br />Time 9:50<br /><br />8/11 Tuesday<br /><br />Rest<br /><br />8/10 Monday<br /><br />Four rounds, each for time of:<br />800 meter run<br />Rest as needed between efforts.<br />Post times for each round to comments.<br /><br />I rested...I usually don't skip running days, but I just did not git r done!Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-74392739867603090852009-08-09T12:10:00.002-05:002009-08-09T12:23:23.580-05:00Tabata TimerFound a timer that works on my macbook <a href="http://www.speedbagforum.com/timer.html">here</a>. I have downloaded it to my hard drive and it works with Firefox. Simple.<br /><br />I also found <a href="http://www.gymboss.com">Gymboss</a> which I may purchase some day. It is a hand held stopwatch/timer/clock...not bad for $20.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-65748479947227484792009-08-09T11:04:00.002-05:002009-08-09T12:10:42.426-05:00Waaay behind in updating my workouts...8/8 Sunday<br /><p>"<strong>Tabata Something Else</strong>"</p> <p>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.</p> <p>Post total reps from all 32 intervals to comments.</p>Pull ups - dead hang assists (58), pushups (61), situps (62), squats (124), total = 305<br /><br />8/7 Saturday<br /><p>Deadlift 5-5-5-5-5 reps</p> <p>Post loads to comments. </p>Ran 5 miles instead...may do on Sunday<br /><br />8/7 Friday<br /><br />Rest<br /><br />8/6 Thursday<br /><p>Three rounds for time of:<br />21 L-Pull-ups (did this with the pulldown rope at work - not pretty on the L)<br />15 ft. L-rope climb, 3 ascents (did this with pulldown rope - S shaped)<br /></p> <p>Post time to comments. </p>19:35<br /><br />8/5 Wednesday<br /><p>Three rounds for time of:<br />Row 500 meters (45# cable pull X 50)<br />21 Burpees (these are the killers!)<br />Run 400 meters</p> <p>Post time to comments.</p>19:33<br /><br />8/4 Tuesday<br /><p>"<strong>Fight Gone Bad!</strong>"</p> <p>Three rounds of (1 minute per station - minute rest between rounds):<br />Wall-ball, 20 pound ball, 10 ft target (Reps) - 30# thrusters<br />Sumo deadlift high-pull, 75 pounds (Reps) - 75# cable pull<br />Box Jump, 20" box (Reps) - 16" bench jump<br />Push-press, 75 pounds (Reps) - 70# (1) and 60# (2)<br />Row (Calories) - kettlebell swing with 50#</p><p>30+17+17 = 64</p><p>20+17+15=52</p><p>23+23+21=67</p><p>8+6+6=20</p><p>21+15+16=52<br /></p><p>Total = 255<br /></p><p>8/3 Monday<br /></p><p>Rest<br /></p><br />8/2 Sunday<br /><p>"<a href="http://www.crossfit.com/mt-archive2/000838.html" target="_blank">J.T.</a>"</p> <p>21-15-9 (I did 15-12-9) reps of:<br />Handstand push-ups - elevated pushups<br />Ring dips (assisted)<br />Push-ups</p><p>Post time to comments</p><p>7:46<br /></p><br />8/1 Saturday<br /><p>Back Squat 1-1-1-1-1-1-1 reps</p>no workout...wife was sick all night and most of the day.<br /><br />7/31 Friday<br /><p>"<strong>Nicole</strong>"</p> <p>Complete as many rounds in 20 minutes as you can of:<br />Run 400 meters<br />Max rep Pull-ups</p><p>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!)<br /></p>7/30 Thursday<br /><br />Rest - I never miss this one!<br /><br />7/29 Wednesday<br /><br />Run 10K<br /><br />53:59 after work and it was warm. Did the 3.2 mile loop that includes a serious hill climb.<br /><br />7/28 Tuesday<p>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.</p> <p>Use as many sets each minute as needed.</p><p>Did not do this workout...not sure I did anything today!<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-54938188067241648312009-07-28T08:21:00.002-05:002009-07-28T08:28:45.410-05:00Crossfit Update7/24 Friday<br /><br />"Lynne"<br />Five rounds for max reps of:<br />Body weight bench press (used chest press machine at work - 170#)<br />Pull-ups<br />Post reps for both exercises in all rounds.<br /><br />1 14/15<br />2 10/12<br />3 8/12<br />4 8/11<br />5 7/10 (started losing grip on 3rd set)<br /><br />7/25 Saturday<br /><br />Complete as many rounds as possible 20 minutes of:<br />10 Wallball shots, 20 pound ball (did thrusters with 30#)<br />10 GHD Sit-ups (did regular situps)<br />10 Back extensions (good mornings with 10#)<br /><br />completed 13 rounds<br /><br />7/26 Sunday<br /><br />Rest<br /><br />7/27 Monday<br /><br />"Cindy"<br />Complete as many rounds in 20 minutes as you can of:<br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />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.Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-54774739060537798472009-07-24T11:02:00.002-05:002009-07-24T11:16:58.661-05:00Catching Up on My WorkoutsThur 7/16<br /><br />Hang power clean 1-1-1-1-1-1-1 reps<br /><br />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<br /><br />Fri 7/17<br /><br />Friday 090717<br />30 Muscle-ups for time<br />Post time to comments.<br />If you cannot do the muscle-ups do 120 pull-ups and 120 dips.<br /><br />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!<br /><br />Sat 7/18<br /><br />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.<br /><br />Sun 7/19<br /><br />For time:<br />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)<br /><br />Burpees just plain suck. Those hurt the most.<br /><br />Time was 29:40 and this was after trimming hedges for 5 hours...<br /><br />Mon 7/20<br /><br />Run 5k - did this on Sat and took day off<br /><br />Tue 7/21<br /><br />Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min<br /><br />Wed 7/22<br /><br />Rest<br /><br />Thu 7/23<br /><br />DT<br /><br />Five rounds for time of:<br />155 pound Deadlift (100#), 12 reps<br />155 pound Hang power clean (80#), 9 reps<br />155 pound Push jerk (70#), 6 reps<br /><br />Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.<br /><br />Time 16:42Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-461936115679471772009-07-15T17:51:00.003-05:002009-07-15T17:54:22.295-05:00RIP Darrell "Shifty" Powers<span style="font-size: 9.5pt;">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.<br /><br />Shifty died on June 17 after fighting cancer.<br /><br />There was no parade.<br /><br />No big event in <span class="EC_yshortcuts"><span style="background: transparent none repeat scroll 0% 0%; cursor: pointer; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" class="yshortcuts" id="lw_1247697900_11">Staples Center</span></span>.<br /><br />No wall to wall back to back 24x7 news coverage.<br /><br />No weeping fans on television.</span>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-23848850018552282512009-07-15T17:09:00.002-05:002009-07-15T17:13:22.703-05:00I Suck at OHSWed WOD<br /><br />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.<br /><br /><p>"<strong>Nancy</strong>"</p> <p>5 rounds for time of:<br />400 meter run (yep)<br />95 pound Overhead squat, 15 reps (broomstick and poor form)</p><p>Time was 14:51 - ran at 4:30pm and it was toasty.</p><p>Tuesday was a rest day</p><p>Monday</p><p>Thruster 1-1-1-1-1-1-1 reps</p><p>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#.<br /></p>Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0tag:blogger.com,1999:blog-33508704.post-32985286493132269702009-07-12T15:37:00.003-05:002009-07-12T15:42:29.896-05:00Workout SundayWell, 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.<br /><br />Friday<br /><br />Rest - did as required<br /><br />Saturday<br /><br />3.6 mile run and some cfwu.<br /><br />Ten rounds for time of:<br />3 Weighted Pull-ups, 45 pounds (yeah right, 2 weighted pullups with 15#)<br />5 Strict Pull-ups (3 pullups)<br />7 Kipping Pull-up (5 assisted pullups)<br /><br />7 rounds until my pullups were basically jump ups. Time 19:16<br /><br />Sunday<br /><br />Five rounds for time of:<br />30 Glute-ham sit-ups (did roman chair lifts for 4 rounds and crunches on last one)<br />25 Back extensions (good mornings with 10# weight)<br /><br />Time of 10:14Domhttp://www.blogger.com/profile/00653743746465777872noreply@blogger.com0