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.)
Thursday, July 30, 2009
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
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