08-11-2009 (local)
Warm Up:
Air Squats
Overhead Squats with PVC
20 Ab Wheel Push Ups
1 Rope Climb
WOD:
Overhead Squat 5-5-5-5-5 reps.
OK, the difficulty of this exersize was really hidden but once I started I was really surprised. I was only able to do 65lbs. This was my 1st time doing overheads. I learned real quick to lock out the shoulders. I also was extreamly tight from the all the workouts from the week and day prior so it took quite a but of time for me to warm up and do some good squats. I felt this workout for 3 days afterwards.
Saturday, August 15, 2009
Erin
08-10-2009 (local)
Alright, the trainer was pushing for me to complete all 5 rounds as perscribed. I had to kick the dumbbells down to 35lbs instead of 40lbs after round 1 or 2 and I was only able to complete 4 1/2 rounds due to two huge tears in my right hand and one in my left hand that developed in this workout. All and all I did approx 84 (attempts) at the pull ups and stopped at just under 30 minutes. Had my hands not have been torn up I would have completed all 5 rounds. Good times, now I have to continue to heal.
Warm Up:
Squat Clean Progression
Handstands
25 Double Unders
WOD:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
If you are uncomfortable with split cleans or we run out of dumbbells, do 95 pound power cleans (every rep from the floor), women would use 65 pounds.
Alright, the trainer was pushing for me to complete all 5 rounds as perscribed. I had to kick the dumbbells down to 35lbs instead of 40lbs after round 1 or 2 and I was only able to complete 4 1/2 rounds due to two huge tears in my right hand and one in my left hand that developed in this workout. All and all I did approx 84 (attempts) at the pull ups and stopped at just under 30 minutes. Had my hands not have been torn up I would have completed all 5 rounds. Good times, now I have to continue to heal.
Warm Up:
Squat Clean Progression
Handstands
25 Double Unders
WOD:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
If you are uncomfortable with split cleans or we run out of dumbbells, do 95 pound power cleans (every rep from the floor), women would use 65 pounds.
Punch to face....many times!
August 2-7th, 2009 (local)
Well that pretty much sums up last weeks training. It was a kick in the nutz, I definately got some great cardio training in and noticed a substantial increase in arm strength as well by the end.
Well that pretty much sums up last weeks training. It was a kick in the nutz, I definately got some great cardio training in and noticed a substantial increase in arm strength as well by the end.
Saturday, August 1, 2009
Saturday Crush Session
07-01-09
Hey kids! Well it's Saturday but I wasn’t going to let that stop me....kinda like Tuesday and Thursday stopped me....ehh...whatever. Yeah so at the gym, Saturdays are open to the public so the turnout was great. The workout had a lot of notable elements to it that made me really get into crossfit. One was it was over and done within 17 minutes, to include 2 one minute long breaks. How bout' that! The second was the workout was totally scalable to all the different fitness levels of the different members. Lastly I liked how despite the fitness levels all the participants in today’s workout rotated stations all at the same time. Basically we were all going to this hell together. Good times! I damn near puked but I held in there!
WOD:
3 rounds, 1 min at each station, after all rounds, you take a 1 minute break
Total WOD Time: 17 minutes
1. Farmers Carry
2. Tire Flip
3. Weighted Bar Squats
4. Pushup position to a squatting position & repeat with hands on a ball
5. Hands on dumbbells/pushup/1 arm row (each arm)/squating position with DB on shoulders/jump into push press/R leg lunge/L leg lunge
(Alright I varied my weights a bit depending on what DB's were available but I started with the 45lbs. I used the 210lbs tire. As far as numbers were concerned I walked the entire 1 min during the farmers carry as fast as I could. I was in the 5-8 tire flip range. 45lbs bar on my back during the squats for approx 15-17 reps per round. Push-up/squat on a ball I was did approx 11 per round and the last round which I believe they called man makers, I was lucky to get 3 full reps before the minute was up)
Hey kids! Well it's Saturday but I wasn’t going to let that stop me....kinda like Tuesday and Thursday stopped me....ehh...whatever. Yeah so at the gym, Saturdays are open to the public so the turnout was great. The workout had a lot of notable elements to it that made me really get into crossfit. One was it was over and done within 17 minutes, to include 2 one minute long breaks. How bout' that! The second was the workout was totally scalable to all the different fitness levels of the different members. Lastly I liked how despite the fitness levels all the participants in today’s workout rotated stations all at the same time. Basically we were all going to this hell together. Good times! I damn near puked but I held in there!
WOD:
3 rounds, 1 min at each station, after all rounds, you take a 1 minute break
Total WOD Time: 17 minutes
1. Farmers Carry
2. Tire Flip
3. Weighted Bar Squats
4. Pushup position to a squatting position & repeat with hands on a ball
5. Hands on dumbbells/pushup/1 arm row (each arm)/squating position with DB on shoulders/jump into push press/R leg lunge/L leg lunge
(Alright I varied my weights a bit depending on what DB's were available but I started with the 45lbs. I used the 210lbs tire. As far as numbers were concerned I walked the entire 1 min during the farmers carry as fast as I could. I was in the 5-8 tire flip range. 45lbs bar on my back during the squats for approx 15-17 reps per round. Push-up/squat on a ball I was did approx 11 per round and the last round which I believe they called man makers, I was lucky to get 3 full reps before the minute was up)
Thursday, July 30, 2009
5 k run and CrossFit Total
06-30-09
Ok so I missed two days in a row after only "one day in a row" of crossfit so I needed to get on the program. So it's not the best but I took todays WOD a 5k run and combined it with a quick version of yesterdays Crossfit Total.
WOD #1
5k run. (Now I did this on a treadmill that times out after 30 minutes so I did 3.1 miles in 30 minutes flat....whatever. It was a decent run and a little point of note here. Usually at this point in my time home I'm struggling to get back up to this cardio level.....well I still have it. CrossFit kicks ass, nuf said.)
WOD #2
“CrossFit Total”
Back squat, 1 rep - 200lbs'ish
Shoulder Press, 1 rep - 195lbs
Deadlift, 1 rep - 275lbs
(Alright, reference the crossfit total I was outside the crossfit gym with a lousey floor and no one to spot me so I kept the weight within reason but I wanted to give it a shot to make up for the day prior. The deadlift was right on the line for me. I want to give that another shot later on. I totally forgot the weight I had on the back squat but it was in the 200 or more range and the shoulder press was spot on. I could maybe add a slight more weight but since I was at the local rec center I didnt want to add any more on because I couldnt step out of it like at a crossfit gym.)
Ok so I missed two days in a row after only "one day in a row" of crossfit so I needed to get on the program. So it's not the best but I took todays WOD a 5k run and combined it with a quick version of yesterdays Crossfit Total.
WOD #1
5k run. (Now I did this on a treadmill that times out after 30 minutes so I did 3.1 miles in 30 minutes flat....whatever. It was a decent run and a little point of note here. Usually at this point in my time home I'm struggling to get back up to this cardio level.....well I still have it. CrossFit kicks ass, nuf said.)
WOD #2
“CrossFit Total”
Back squat, 1 rep - 200lbs'ish
Shoulder Press, 1 rep - 195lbs
Deadlift, 1 rep - 275lbs
(Alright, reference the crossfit total I was outside the crossfit gym with a lousey floor and no one to spot me so I kept the weight within reason but I wanted to give it a shot to make up for the day prior. The deadlift was right on the line for me. I want to give that another shot later on. I totally forgot the weight I had on the back squat but it was in the 200 or more range and the shoulder press was spot on. I could maybe add a slight more weight but since I was at the local rec center I didnt want to add any more on because I couldnt step out of it like at a crossfit gym.)
Michael
06-27-09 (local)
WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 29 minutes and some change. I did the sit ups on the ground.
WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 29 minutes and some change. I did the sit ups on the ground.
Thursday, July 23, 2009
Run/Squats (x 4) and a 20 mile bike ride
07-23-2009
Alright, I couldnt wait for todays work out. Not because it is such a great work out but because after yesterdays work out I was on cloud nine. I'm feeling good. I'm very motivated, I ate well, it was just a great day all the way around. So here goes for today...
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Time: 16:48
Alright I completed the work out as prescribed. It wasnt the worlds best time but I felt like I put out. I'm just a lousey runner any way you cut it, adding squats in between runs just makes me worse, ha! No biggie. Afterwards I was smoked. When I got home I grabbed a quick bite to eat and decided to continue with that earlier motivation and go for a bike ride. I rode from Ashburn to Reston, over 20 miles. As I got off the bike in front of my house a nearly threw up.....good times!
Weight: 201.8 - Work out clothes and shoes on. So in reference to my weight, I'm up just a few pounds or so in recent week(s). In a phrase, "who cares". When I'm home I have certain social obligations and friendships to maintain, more often then not that means drinking and eating not the best of foods. Additionally when I'm at work I dont have the luxury to eat whatever I want then I want too, so when I'm home, I do have some fun. But this trip home I have made a concerted effort to eat right when I can and I have stayed hard on my crossfit program. To have been home this long and to still be this close to 200 to me is actually pretty great. This may also be the longest I've been in this weight range in years. Aside from all that patting of myself on the back, I think I should be in the 178-185 pound range in order to be at an athletic build. We will see, when I get there!
Alright, I couldnt wait for todays work out. Not because it is such a great work out but because after yesterdays work out I was on cloud nine. I'm feeling good. I'm very motivated, I ate well, it was just a great day all the way around. So here goes for today...
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Time: 16:48
Alright I completed the work out as prescribed. It wasnt the worlds best time but I felt like I put out. I'm just a lousey runner any way you cut it, adding squats in between runs just makes me worse, ha! No biggie. Afterwards I was smoked. When I got home I grabbed a quick bite to eat and decided to continue with that earlier motivation and go for a bike ride. I rode from Ashburn to Reston, over 20 miles. As I got off the bike in front of my house a nearly threw up.....good times!
Weight: 201.8 - Work out clothes and shoes on. So in reference to my weight, I'm up just a few pounds or so in recent week(s). In a phrase, "who cares". When I'm home I have certain social obligations and friendships to maintain, more often then not that means drinking and eating not the best of foods. Additionally when I'm at work I dont have the luxury to eat whatever I want then I want too, so when I'm home, I do have some fun. But this trip home I have made a concerted effort to eat right when I can and I have stayed hard on my crossfit program. To have been home this long and to still be this close to 200 to me is actually pretty great. This may also be the longest I've been in this weight range in years. Aside from all that patting of myself on the back, I think I should be in the 178-185 pound range in order to be at an athletic build. We will see, when I get there!
Wednesday, July 22, 2009
Push Jerk!!
07-22-2009
WOD:
85% body weight - Push Jerks 1-1-1-1-1-1-1 (I tested various weights and even restarted the final set of 7 after 2 reps of a lower weight - 160x7)
WOD:
85% body weight - Push Jerks 1-1-1-1-1-1-1 (I tested various weights and even restarted the final set of 7 after 2 reps of a lower weight - 160x7)
Tuesday, July 21, 2009
Sumo Deadlift High Pull and Runs!!
07-21-2009 (local)
Alright, it was great to be back in the gym today after being out for a few. Also mid way through the final run I was thinking how much the crappy food I had eaten had effected my workout. It's time to lock that portion of my life back on. It hasnt been the worst, but it hasnt been the best either. OK, here goes...
WOD: For time
Run 400 meters
95 pound Sumo Deadlift High Pull, 30 reps (75 pound)
Run 800 meters
95 pound Sumo Deadlift High Pull, 20 reps (75 pound)
Run 1 mile
95 pound Sumo Deadlift High Pull, 10 reps (75 pound)
Time: 23:28
Alright, it was great to be back in the gym today after being out for a few. Also mid way through the final run I was thinking how much the crappy food I had eaten had effected my workout. It's time to lock that portion of my life back on. It hasnt been the worst, but it hasnt been the best either. OK, here goes...
WOD: For time
Run 400 meters
95 pound Sumo Deadlift High Pull, 30 reps (75 pound)
Run 800 meters
95 pound Sumo Deadlift High Pull, 20 reps (75 pound)
Run 1 mile
95 pound Sumo Deadlift High Pull, 10 reps (75 pound)
Time: 23:28
Monday, July 20, 2009
"Bullet Proof"
07-16-09 (local)
Alright....there was no doubt I had to cut this WOD down a bit in order to complete it but it was a great workout, and I think I gained more from cutting it down to something that was challenging but not unattainable so I could keep moving and keep the heart rate up.
WOD: "Bullet Proof"
50-30-20 (I did 50-15-10)
Pull ups (1st 50 I used a light band then medium for the 2nd/3rd rounds)
Kettle Bell swings (35lbs)
Burbees
Time: 24:28
Alright....there was no doubt I had to cut this WOD down a bit in order to complete it but it was a great workout, and I think I gained more from cutting it down to something that was challenging but not unattainable so I could keep moving and keep the heart rate up.
WOD: "Bullet Proof"
50-30-20 (I did 50-15-10)
Pull ups (1st 50 I used a light band then medium for the 2nd/3rd rounds)
Kettle Bell swings (35lbs)
Burbees
Time: 24:28
Tuesday, July 14, 2009
Carrie.......what a be-otch!
07-14-09
Yeah so today I was dragging huge ass in the AM debating on how I was going to put off this work out until later in the day. After a slue of internal monolog referring to myself in 3rd person and comparing myself to a donkeys rear I got out of bed a hit up my preferred class time. The workout was exactly what I needed....great cardio mixed with some old and some new stuff so that I was want totally lost yet I was challeneged. My kipping pull ups are coming along but I need more practice for sure. Oddly enough the damn.....stupid....lousey....good for nuthin' jump roap and I arent getting along still. Basically I suck at it but today I finally found some rythem and knocked out more in a row during the warm up then I had in a long long time.
WOD:
Carrie - 5 pullups, 10 pushups, 15 air squats - 20 minutes
I completed 10 rounds with the first two being Rx and the last 8 with the purple band.
Cool Down - 10 Turkish get ups/each hand - 15lbs.
Yeah so today I was dragging huge ass in the AM debating on how I was going to put off this work out until later in the day. After a slue of internal monolog referring to myself in 3rd person and comparing myself to a donkeys rear I got out of bed a hit up my preferred class time. The workout was exactly what I needed....great cardio mixed with some old and some new stuff so that I was want totally lost yet I was challeneged. My kipping pull ups are coming along but I need more practice for sure. Oddly enough the damn.....stupid....lousey....good for nuthin' jump roap and I arent getting along still. Basically I suck at it but today I finally found some rythem and knocked out more in a row during the warm up then I had in a long long time.
WOD:
Carrie - 5 pullups, 10 pushups, 15 air squats - 20 minutes
I completed 10 rounds with the first two being Rx and the last 8 with the purple band.
Cool Down - 10 Turkish get ups/each hand - 15lbs.
Monday, July 13, 2009
Cleans!
07-13-09
Well......my best friend got married and I was in the wedding so I was off the radar doing the groomsman thing.....and all the partying that follows such events. Today I was dragging ass but I still refused to not go to the gym.
WOD: Max Cleans - 1,1,1,1,1,1,1
135x7, 145x1, 155 - failed 3 times.
Well......my best friend got married and I was in the wedding so I was off the radar doing the groomsman thing.....and all the partying that follows such events. Today I was dragging ass but I still refused to not go to the gym.
WOD: Max Cleans - 1,1,1,1,1,1,1
135x7, 145x1, 155 - failed 3 times.
Thursday, July 9, 2009
Back Squats - 5 by 5's - (5,5,5,5,5)
07-09-09
Another crossfit first for me today was a full back squat workout. I loved it. I increased the weight until 175lbs felt challenging. After 2 sets of 5 reps I knew I wasnt quite at my most challenging weight so I said to the instructor that I was going to add 10 pounds. His response was, "cool, then your starting all over" ha! Roger that, I kicked the weight up to 185lbs and rocked out 5 sets of 5. The instructor watched more then 1/2 my reps, other then forcing myself to go a bit lower in the squat he said all was well. I felt like I did well and I felt like it was challenging. Of course on the next go I will increase the weight again and just go for the 5 sets of 5 without having to work the weight all the way up.
WOD:
Back Squats - 5 Sets of 5 (5,5,5,5,5)
175, 175, Increased weight/restart - 185,185,185,185,185
Another crossfit first for me today was a full back squat workout. I loved it. I increased the weight until 175lbs felt challenging. After 2 sets of 5 reps I knew I wasnt quite at my most challenging weight so I said to the instructor that I was going to add 10 pounds. His response was, "cool, then your starting all over" ha! Roger that, I kicked the weight up to 185lbs and rocked out 5 sets of 5. The instructor watched more then 1/2 my reps, other then forcing myself to go a bit lower in the squat he said all was well. I felt like I did well and I felt like it was challenging. Of course on the next go I will increase the weight again and just go for the 5 sets of 5 without having to work the weight all the way up.
WOD:
Back Squats - 5 Sets of 5 (5,5,5,5,5)
175, 175, Increased weight/restart - 185,185,185,185,185
Wednesday, July 8, 2009
Long Sprints
07-08-09
Good Times! I kicked a warm up, then went through some dead lift training with a few sets of 185lbs. Then outside for the runs.
WOD:
800m meter runs, 4 rounds for time (Rx)
Times: 4:07, 4:03, 4:03, 3:51!!
Good Times! I kicked a warm up, then went through some dead lift training with a few sets of 185lbs. Then outside for the runs.
WOD:
800m meter runs, 4 rounds for time (Rx)
Times: 4:07, 4:03, 4:03, 3:51!!
Tuesday, July 7, 2009
"Grace"
07-07-09
Today KICKED ASS! This was probably the first day of Cross Fit that resembled the olympic style lifting that made me initially say to myself, "DAMN that looks like fun, I want to do that!" ...and it is fun...and I want to keep doing "that"! Since this was my first go at this type of excersize we worked the weight up to 95 pounds which according to the instructor turned out being a bit too low, next time I was told to shoot for 115lbs. I'm looking forward to the next time, this work out was the most fun yet. Started with a warm up, then "Grace" then wrapped with 50 knee to elbows (or best effort). Great workout, I'm feeling it!
WOD: "Grace"
135lbs, clean and jerk, 30 reps for time (95lbs)
Time: 4:41
Weight: 198.6
Today KICKED ASS! This was probably the first day of Cross Fit that resembled the olympic style lifting that made me initially say to myself, "DAMN that looks like fun, I want to do that!" ...and it is fun...and I want to keep doing "that"! Since this was my first go at this type of excersize we worked the weight up to 95 pounds which according to the instructor turned out being a bit too low, next time I was told to shoot for 115lbs. I'm looking forward to the next time, this work out was the most fun yet. Started with a warm up, then "Grace" then wrapped with 50 knee to elbows (or best effort). Great workout, I'm feeling it!
WOD: "Grace"
135lbs, clean and jerk, 30 reps for time (95lbs)
Time: 4:41
Weight: 198.6
Monday, July 6, 2009
Pushups and RUN! (repeat)
07-06-09 (local)
Today was a good day. After taking a day off or two or.....ehh....yeah so Happy 4th, I took a much needed break from the 1st week in the gym and today ROCKED at the gym. After the crossfit gym workout I went for a quick run.
WOD:
150 Pushups (Completed)
100m run each time you push up until failure. (6 runs)
Time: 10:51
Today was a good day. After taking a day off or two or.....ehh....yeah so Happy 4th, I took a much needed break from the 1st week in the gym and today ROCKED at the gym. After the crossfit gym workout I went for a quick run.
WOD:
150 Pushups (Completed)
100m run each time you push up until failure. (6 runs)
Time: 10:51
Thursday, July 2, 2009
Pull-ups until failure...burpies....repeat!
07-02-09
Day #3 in a row at the crossfit gym and thanks to the upcoming July 4th holiday I have been getting some great one on one training as it appears all those in Ashburn are away on vacation and not training.....I WIN! So today was a pull-up routine which I scaled down considerably from the regular WOD. No big deal, I still can’t feel my arms!
WOD:
50 Pullups - (Assisted with Green band)
-Every time you drop = 10 Burpies. (30 burpies completed)
Time: 07:26 (and I was smoked)
Day #3 in a row at the crossfit gym and thanks to the upcoming July 4th holiday I have been getting some great one on one training as it appears all those in Ashburn are away on vacation and not training.....I WIN! So today was a pull-up routine which I scaled down considerably from the regular WOD. No big deal, I still can’t feel my arms!
WOD:
50 Pullups - (Assisted with Green band)
-Every time you drop = 10 Burpies. (30 burpies completed)
Time: 07:26 (and I was smoked)
Wednesday, July 1, 2009
Front Squats
07-01-09
Today being the 2nd day of my crossfit adventure I was glad it wasnt a killer. Today we did front squats. Apparently my arms are flexible enough to hold the bar properly and my form is coming along. The trainer put me through a warm up, then we increased the weight until it was 155lbs. Then I completed the 5 rounds. Also taught today was the kipping pull up and some other intros to olympic lifting moves. After the workout my brother and I went for a quick bike ride, ate lunch and shot on home.
WOD
5 rounds, 3 sets each (3-3-3-3-3) Front Squats - 155lbs
Today being the 2nd day of my crossfit adventure I was glad it wasnt a killer. Today we did front squats. Apparently my arms are flexible enough to hold the bar properly and my form is coming along. The trainer put me through a warm up, then we increased the weight until it was 155lbs. Then I completed the 5 rounds. Also taught today was the kipping pull up and some other intros to olympic lifting moves. After the workout my brother and I went for a quick bike ride, ate lunch and shot on home.
WOD
5 rounds, 3 sets each (3-3-3-3-3) Front Squats - 155lbs
Tuesday, June 30, 2009
CrossFit Gym - Day #1 First Time EVER!!!
06-30-09 (local)
Alright, it was my first day working out in a crossfit gym so I dragged my brother in there with me so that I wouldn’t be the only dude who hasn’t done this before. The WOD on this particular day was a bit more for the experienced crossfitters so the instructor had my brother and I pare down the WOD from the day before and race ourselves. Good times! Not surprisingly my brother showed very well for himself and I got a lot out of the work out. Afterwards my brother and I jumped on our mountain bikes and hit the WO&D trail and shoot off on an off road mountain biking trail for a bit as well.
WOD
2 Rounds
30 Kettle Bell Swings @ 35lbs
30 Burpies
30 Sit ups
Time:
Me - 14:39
Bro - 10:14 (Kids a rockstar what can I say!)
Run time is fun time!
06-29-09 (local)
It's been a couple days of movement and work and the like but I'm finally settled again. I woke my brother up at 0700 this morning to catch his work out. We ran a 5k before most the neighborhood was even out of bed. The run took us past McDonalds......I was looking over there like, look at these nasty people eating nasty food this early in the AM. Get it out.......get it out of your mouths right now! In relation to food, as I was out running errands I caught a grilled chicken salad at a restaurant. I was happy I ate healthy but I know I need to hit the grocery store and eat at home in order for me to eat the way I need to be eating. The run was fine, my brother could have kicked my ass if he wanted too but he was cool and kept a decent pace and hung with me. After the run I drove immediately over to Capitol Ju Jitsu and became a crossfit memeber.......its time to get serious about all this!
WOD:
5k run - with my very in shape little brother
Time: Wore a watch and frickin forgot to start the timer. 30'ish minutes.
Friday, June 26, 2009
MAN TOWN - What a SUCK FEST
06-26-09 (local)
500 meter row
run 1/8 mile
Cart push
run 1/8 mile
Tire drag/pull - 2 pulls each
run 1/8 mile
farmers carry - 45lbs
run 1/8 mile
burbies - 25
run 1/8 mile
tire jump - 25 (15 completed)
run 1/8 mile
air squats - 50 (35 completed)
run 1/8 mile
push ups - 40 Rx
run 1/8 mile
Tire flip - 10 per/Rx
run
41:09 Minutes
500 meter row
run 1/8 mile
Cart push
run 1/8 mile
Tire drag/pull - 2 pulls each
run 1/8 mile
farmers carry - 45lbs
run 1/8 mile
burbies - 25
run 1/8 mile
tire jump - 25 (15 completed)
run 1/8 mile
air squats - 50 (35 completed)
run 1/8 mile
push ups - 40 Rx
run 1/8 mile
Tire flip - 10 per/Rx
run
41:09 Minutes
Thursday, June 25, 2009
Bounce Back
06-25-09 (local)
Alright so what a difference a day makes. I actually lisened to my body yesterday and crashed out and today I had a rockstar work out. All in all I felt like my cario was performing much better then it has in the past and despite the lousey upper body workout from a few days ago I clearly did better on the pull up bar then any other day in my entire life, save for one. WOW! Huge thanks to my boy Rex for hooking me up with the WOD.....here goes.
WOD:
20 Minutes as many rounds as possible.
3 Pull Ups (I was impressed with my performance as this has NEVER been a strong suit for me. I modified this workout by jumping up and catching the bar and using the momentum to assist in making sure I did at least 3 every round. I felt considerably stronger at this exercise then I expected....and winded may I add!)
5 Dumb Bell Swings - 55lbs (I was using a kg dumb bell that worked out to be about 44lbs. I know I need to work more on my form but I liked this exercise)
7 Burpies (I had some strong finishes here as well. Even when exhausted I felt that my 110% was being put into it. I felt significantly better at this exercise then I have when I've done them in the past)
Number of Rounds: Who knows? I forgot to count but I would say 10'ish.
Weight: 199lbs (FINALLY broke the 200 mark! F' YEAH!) - Light clothes, no shoes
Alright so what a difference a day makes. I actually lisened to my body yesterday and crashed out and today I had a rockstar work out. All in all I felt like my cario was performing much better then it has in the past and despite the lousey upper body workout from a few days ago I clearly did better on the pull up bar then any other day in my entire life, save for one. WOW! Huge thanks to my boy Rex for hooking me up with the WOD.....here goes.
WOD:
20 Minutes as many rounds as possible.
3 Pull Ups (I was impressed with my performance as this has NEVER been a strong suit for me. I modified this workout by jumping up and catching the bar and using the momentum to assist in making sure I did at least 3 every round. I felt considerably stronger at this exercise then I expected....and winded may I add!)
5 Dumb Bell Swings - 55lbs (I was using a kg dumb bell that worked out to be about 44lbs. I know I need to work more on my form but I liked this exercise)
7 Burpies (I had some strong finishes here as well. Even when exhausted I felt that my 110% was being put into it. I felt significantly better at this exercise then I have when I've done them in the past)
Number of Rounds: Who knows? I forgot to count but I would say 10'ish.
Weight: 199lbs (FINALLY broke the 200 mark! F' YEAH!) - Light clothes, no shoes
I hit the wall
06-24-09 (local)
OK, basically I hit a wall on this day. It was a busy day at work and my attempt to work out at the end of the day wasnt realized as I sat in a chair and found myself falling asleep sitting up. For all those who know me, you know just the act of sleeping is a rareity. This was a sign, I didnt push it, it was bed time.
OK, basically I hit a wall on this day. It was a busy day at work and my attempt to work out at the end of the day wasnt realized as I sat in a chair and found myself falling asleep sitting up. For all those who know me, you know just the act of sleeping is a rareity. This was a sign, I didnt push it, it was bed time.
Tuesday, June 23, 2009
Wake up call (as if I needed another one)
06-23-09 (Local)
OK, so I go walking into this workout thinking I'm pretty-kinda OK when it comes to upper body......maybe? What a bunch of crap! The good news is my cardo felt great, the bad news is I felt like every muscle in my arms was crapping out of me way, way, WAY too soon! I was like, "I'm not done yet, arms stop failing on me!" LOUSEY! Yeah so here’s the stats, I kicked off the bench with too high a weight for my ability.....shocker coming from Mr. Over Confident here.....so some time was taken up by mending my pride.....and the dropping weight down to something that I could manage before I reached failure again....and again....and nearly once more. All in all, IT WAS A WAKE UP CALL.
WOD:
21 reps, 15 reps, 9 reps
Arch touch vertical jump (Completed as Rx - not pretty but Rx)
Bench Press - Body Weight (What a joke, I started at 132lbs and after 7 reps I knew where this was going so I dropped the weight to 88lbs. That drop in weight allowed me to pick up the speed of the reps significantly. I did push to failure a few times before the WOD was over but eventually after some impromptu rest breaks all reps were accomplished.)
Clapping Pushups (And again, I completely forfeited the "clapping" after about...umm...number TWO. I had to stop several times to give my arms a chance to recoup as they literally were giving out on me. All were pushups were completed but again many a rest break was needed. )
Time: 10:30
Weight: 200.5lbs (Lightest I've been in over 5 years I think - Still trying to break under 200)
OK, so I go walking into this workout thinking I'm pretty-kinda OK when it comes to upper body......maybe? What a bunch of crap! The good news is my cardo felt great, the bad news is I felt like every muscle in my arms was crapping out of me way, way, WAY too soon! I was like, "I'm not done yet, arms stop failing on me!" LOUSEY! Yeah so here’s the stats, I kicked off the bench with too high a weight for my ability.....shocker coming from Mr. Over Confident here.....so some time was taken up by mending my pride.....and the dropping weight down to something that I could manage before I reached failure again....and again....and nearly once more. All in all, IT WAS A WAKE UP CALL.
WOD:
21 reps, 15 reps, 9 reps
Arch touch vertical jump (Completed as Rx - not pretty but Rx)
Bench Press - Body Weight (What a joke, I started at 132lbs and after 7 reps I knew where this was going so I dropped the weight to 88lbs. That drop in weight allowed me to pick up the speed of the reps significantly. I did push to failure a few times before the WOD was over but eventually after some impromptu rest breaks all reps were accomplished.)
Clapping Pushups (And again, I completely forfeited the "clapping" after about...umm...number TWO. I had to stop several times to give my arms a chance to recoup as they literally were giving out on me. All were pushups were completed but again many a rest break was needed. )
Time: 10:30
Weight: 200.5lbs (Lightest I've been in over 5 years I think - Still trying to break under 200)
Monday, June 22, 2009
REST DAY!
06-22-09 (Local)
As suspected I feel yesterdays run after squats. If I dont stretch tonight, and well, I'm going to be a hurting unit come tomorrow.
As suspected I feel yesterdays run after squats. If I dont stretch tonight, and well, I'm going to be a hurting unit come tomorrow.
Sunday, June 21, 2009
I did a bad thing! Deadlift w/ an off plan run.
06-21-09 (Local)
So I’m at lunch today with a friend who is in phenomenal shape. Does he not get up from the table and get a huge bowl of fatty-ass desert and come back singing the “I’m in a bad mood, I need comfort food” song. Little did I know later that day I too would be having a bad day. Something was on my mind and my trainers plan to go light today and just do dead lifts to give me 1.5 days off in order to get adequate recovery time for an intense upcoming metcon was just not getting the anger out of me. So….in my pissed offness....instead of turning to “comfort food” as my chiseled genetic tyrannosaurus of a friend did earlier at lunch, I turned to my “comfort workout” and after a brief stretch and walk I made the decision to go for a run after completing the dead lifts. The run sucked but it gave me time to think, I kept an even pace for as long as I wanted too but it was clear to me that I was running through pains that will most likely manifest themselves in worse ways in days to come. I did a bad thing, but it could have been worse and in the end I probably burned as many calories during my “comfort workout” as my buddy took in with his “comfort food!”
WOD:
5x5 Dead lifts (1st set was 132lbs and the rest were 176lbs.)
***It should be noted that I spent more than an exorbitant amount of time testing the weight to find what was appropriate because this was my first time ever trying this exercise. I look for this to be a much smoother process in the future but at least I know where I am right now. ***
Off the workout routine
3 Mile Run (at a 6.0mph average pace for 30 minutes)
Time: 29:54
So I’m at lunch today with a friend who is in phenomenal shape. Does he not get up from the table and get a huge bowl of fatty-ass desert and come back singing the “I’m in a bad mood, I need comfort food” song. Little did I know later that day I too would be having a bad day. Something was on my mind and my trainers plan to go light today and just do dead lifts to give me 1.5 days off in order to get adequate recovery time for an intense upcoming metcon was just not getting the anger out of me. So….in my pissed offness....instead of turning to “comfort food” as my chiseled genetic tyrannosaurus of a friend did earlier at lunch, I turned to my “comfort workout” and after a brief stretch and walk I made the decision to go for a run after completing the dead lifts. The run sucked but it gave me time to think, I kept an even pace for as long as I wanted too but it was clear to me that I was running through pains that will most likely manifest themselves in worse ways in days to come. I did a bad thing, but it could have been worse and in the end I probably burned as many calories during my “comfort workout” as my buddy took in with his “comfort food!”
WOD:
5x5 Dead lifts (1st set was 132lbs and the rest were 176lbs.)
***It should be noted that I spent more than an exorbitant amount of time testing the weight to find what was appropriate because this was my first time ever trying this exercise. I look for this to be a much smoother process in the future but at least I know where I am right now. ***
Off the workout routine
3 Mile Run (at a 6.0mph average pace for 30 minutes)
Time: 29:54
Saturday, June 20, 2009
Theatrical interpretation of today’s WOD
06-20-2009 (Local)
OK, so it wasn’t that bad…..ok maybe it was but it’s done now and it kicked ass. Might I also add it’s nice doing the majority if not all of the workouts outside. It assists in getting acclimated to what is my normal work environment and nothing beats knowing you pulled off the time in triple digit heat. ENJOY!
WOD:
400 meter run
Dumb Bell Push Press -50% body weight - 20,15,10,5 (1st set 39lbs, rest at 28lbs )
Full Sit-ups - Chest breaks the plain - 20, 15, 10, 5 - Rx
400 meter run
Time: 12:54
Thursday, June 18, 2009
Lets Get Motivated!!!
06-19-2009 (Local)
Alright, here’s the deal!! First off I'm writing this blog to keep myself locked on and for all those people out there who "have to work at it." I have always worked in testosterone laden, ego charged, hyper-competitive industries and I wouldn’t have it any other way. But as the years click by I have noticed that when it comes to physical fitness, some "have to work at it" and some don’t. I'm NOT one of the lucky ones. It never ceases to amaze me that some of my corporate friends who haven’t been to a gym in years still look great (and still talk smack about everyone else) while I come home from a couple month long work trip where I ate great and worked out harder than ever and I still pale in comparison. Bottom Line: Who Cares? Truth of the matter is I'm still chipping away at years of unproductivity myself. 2 1/2 years ago I weighed in at approximately 40lbs heavier then I am now, and "now" aint all that great. I have a long way to go but I'm re-motivated.
Secondly; let me say that my current physical condition is completely my fault. Although my genetics allows me the unique ability to gain weight just by watching a Pizza Hut commercial, that translates horribly to physical fitness and more often than not the watching of said commercial culminated in me ordering the pizza. My bad!! If someone said that eating right is 2/3rds of weight loss they would be right. I have had to drastically change my eating habits.....and it sucks....really badly.
Lastly I have learned that my "style" (or lack thereof) of working out may not have been the best after all.......enter CrossFit. My issue was that IF I ran on the treadmill, I ran until it became easy and then I would maintain that pace nearly indefinitely. Then I would most likely stop running all together and then work my way back up to "my pace" and repeat the above over and over again. Progress was never really made in the long run.
I am in the ultra-beginner stages of CrossFit but I like the idea of short high intensity workouts….the reason why: results. As you will see I will need to pare down several if not all of my workouts in order to complete them. This is a test in starting from scratch and working my way up. This is a logbook for “the rest of us” the “have to work at its” of this world. So here goes…..
WOD:
5 Rounds for Time
15 Box Jumps
15 Knee to Elbows - Maybe 5 total completed as Rx. Rest were best effort/knee ups.
15 Clapping Pushups - Did regular push ups instead
Completion Time: 12:36
Weight: 202lbs (with workout clothes/shoes on.)
Alright, here’s the deal!! First off I'm writing this blog to keep myself locked on and for all those people out there who "have to work at it." I have always worked in testosterone laden, ego charged, hyper-competitive industries and I wouldn’t have it any other way. But as the years click by I have noticed that when it comes to physical fitness, some "have to work at it" and some don’t. I'm NOT one of the lucky ones. It never ceases to amaze me that some of my corporate friends who haven’t been to a gym in years still look great (and still talk smack about everyone else) while I come home from a couple month long work trip where I ate great and worked out harder than ever and I still pale in comparison. Bottom Line: Who Cares? Truth of the matter is I'm still chipping away at years of unproductivity myself. 2 1/2 years ago I weighed in at approximately 40lbs heavier then I am now, and "now" aint all that great. I have a long way to go but I'm re-motivated.
Secondly; let me say that my current physical condition is completely my fault. Although my genetics allows me the unique ability to gain weight just by watching a Pizza Hut commercial, that translates horribly to physical fitness and more often than not the watching of said commercial culminated in me ordering the pizza. My bad!! If someone said that eating right is 2/3rds of weight loss they would be right. I have had to drastically change my eating habits.....and it sucks....really badly.
Lastly I have learned that my "style" (or lack thereof) of working out may not have been the best after all.......enter CrossFit. My issue was that IF I ran on the treadmill, I ran until it became easy and then I would maintain that pace nearly indefinitely. Then I would most likely stop running all together and then work my way back up to "my pace" and repeat the above over and over again. Progress was never really made in the long run.
I am in the ultra-beginner stages of CrossFit but I like the idea of short high intensity workouts….the reason why: results. As you will see I will need to pare down several if not all of my workouts in order to complete them. This is a test in starting from scratch and working my way up. This is a logbook for “the rest of us” the “have to work at its” of this world. So here goes…..
WOD:
5 Rounds for Time
15 Box Jumps
15 Knee to Elbows - Maybe 5 total completed as Rx. Rest were best effort/knee ups.
15 Clapping Pushups - Did regular push ups instead
Completion Time: 12:36
Weight: 202lbs (with workout clothes/shoes on.)
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