Thur-Fri-Sat

Saturday 6-5-10

Thursday was cut the roof of the house in half for time. I got it back together before the next storm hit. man I really hate this house.

Friday's WOD was Randy 75 lbs snatch for 75 reps done as rx'd 7:45
I have been doing 10 minutes of jump rope as a warm up, not getting any closer to a minute steady yet.

Saturday woke up my shoulder was toast. I think it was from sleeping funny as it did not hurt yesterday. I attacked the yard today as it is our first sunny day in for ever!!! We have decided we are moving somewhere where the sun shines more than once in a blue moon.
6+ hours of yard work turned out to be just the thing my shoulder needed to straighten out.

WOD is 135 lbs over head squats and chest to bar pull ups. 21-15-9 for time
Yeah like I could ever do that weight. So,
55 lbs ohs assisted/jumping pull ups 7:00 flat
Man those overhead squats really do a number on me. My body just does not want to do them. I really need to get a full warm up in, something to work on.

Wednesday 6-2-10

I have not posted for a few days.
Monday I took as a rest day, I really needed it too.


Tuesday's WOD was 5-5-5-5-5 strict shoulder presses. Not my strongest lifts.
105-110-115-115 fail on rep 4 110-112.5 Ok I guess, wish I had more for this one.

Wednesday's WOD 8oom repeats 4 rounds

3:49-3:28-3:50-3:45 These Idid outside much faster than on the dreadmill.

Tomorrow is 75 75 lbs power snatches. Might go for 100 if I have it in me.

Sunday 5-30-10

I did get a workout in yesterday, I could not type well enough to post :)

Sat's WOD was ARNIE

2 pood kettle bell or 70 lbs dumbbell

21 Turkish get ups with right hand
50 kettle bell swings
21 overhead squats left hand
50 kb swings
21 ohs right hand
50 kb swings
21 tgu left hand
for time:

I did try the 70 lbs I got one Turkish get up. My are was shaking uncontrollably felt like it was coming down on my head.
So I did the rest with my heavest KB 35 lbs. I finished in 40:45 compleatly spent.


Sunday's WOD
"The Seven" another hero workout. Three in a row.
7 rounds of
7 handstand push-ups
7 135 thrusters
7 knees to elbows
7 deadlifts 245 lbs
7 burpees
7 kettle bell swings 2 pood/70 lbs
7 pull-ups

I got 4 rounds of
7 hspu, pike on 24" box
7 75 lbs thrusters
7 k2e
7 dl 245
7 burpees
7 kbs 70 lbs
7 pu

This was as much as I could do. The deadlifts started to get very bad. The last round of kb swings was wild and floppy, not a good weight to have out of control. Another DNF, this was my 5th named wod in 6 day's. I can hold my head up, I gave it my all and best of all I stopped before I did something silly. Rest day tomorrow, I am going to take the day off. Well i might get in some jump rope.


Remember our fallen hero's tomorrow. Take a minute and think of the family's they left behind. Have a great Memorial Day!!!

Friday 5-28-10

Today started out with me deciding to put up a rock wall to stop the neighbors from running their quads through my yard. So my warm up was rolling rocks for time.

The WOD today is a Hero workout. Dedicated to fallen hero's, so I am sure the rest of the WOD's this weekend will be the same.

"Nutts"
For time: My sub's
10 Handstand push-ups ---Pike on 24" box
250 pound Deadlift, ---15 reps rx'd
25 Box jumps, 30 inch box ---24" box man thats tall.
50 Pull-ups--- jumping pull-ups
100 Wallball shots, 20 pounds, 10'--- 18.8 lb ball
200 Double-unders ---200 side to side jumps
Run 400 meters with a 45lb plate--- 400m waddle and shuffle.
I know the neighbors went WTF as I went down the road with the plate on my back.
My time was 31:55 not too bad!

Thursday 5-27-10

Todays WOD is Cindy.
amrap in 20 minutes of
5 pull-ups
10 push-ups
15 squats

My first time trying. My pull-ups are getting closer, the jump is getting less and less.
Push-ups killed me, down to doubles buy the end.
Squats felt good all the way through.

11 rounds + 5 pull-ups + 2 push-ups.

I hope you all had a strong day. Bring on tomorrow!!!

Wednesday 5-26-10

I hope your first day was a productive day?

Today was alright. Tension is running high around our house, exercise is the only thing keeping me together. I am still doing Crossfit for my workouts, it is still very taxing. I am using the main site workouts, well I am trying to do them as called for. Most of the time I have to scale them down. I can do more than before, but I have a long way to go.

Weight was 230 this morning, I dropped some over the break. Body is changing more than the weight would indicate. Feeling much stronger than I have in years. Endurance is coming along as well, mind has a lot to do with that part.

Todays WOD workout of the day

I jumped rope for 10 minutes, could not string more than 20 seconds together. I am going to hit this one every workout.

60 second L-sit
30 45lbs good mornings
30 sit-ups soles of feet together. I had to use bar to hold feet down.
30 back extensions with 25lbs plate. I held the plate for the first 10 of each round.

3 rounds for time. It was set up as a wod that focused on pacing instead of speed.
My time was 20:14. My back totally knew that it had been worked on this one.

Tomorrow is a rest day for me, workouts got 3 days on one day off. Seems silly not to do a workout tomorrow, as it is day two.

So tomorrow I am going to do Cindy.
amrap in 20 minutes of
5 pull-ups
10 push-ups
15 squats

Will post number of rounds tomorrow.

Tues 5-25-10

Hey everyone. Hope your break went well for you?

After the last challenge I took a whole week off. My body was very happy with me. Two weeks ago I volunteered at the Crossfit regional games.
WOW! Some impressive people, they showed me how to keep going when you think you want to quit. I also learned not to dink around with the weights. When you are ready to lift get in there and get it done. Speed = Power.
I also learned that form will beat muscle most every time, especially when fatigue sets in. So I am ok with dropping the weight so I can get the form down. One day I hope to lift the girls weights on some of the Crossfit WOD's :P

I hope you all have a great challenge! Push hard it will only make you stronger!!!

Thursday 5-6-10

Ok here we are, final days of the challenge. This last week has been so-so around here. I am not sure what happend, but I stalled a bit with my workouts.
I ran, well we will call it a run. I did a 5k on April 30th. It was on the treadmill, not sure why I did it on there. I have a perfectly good 3.6 mile run right outside my front door. Down the road for .6 miles then on a logging road to the turn around, nice and quiet run.
It was a very ugly run, I went out way too fast then died. 39:59 Not my best work, but I did finish it.

Today, I felt pretty good. I got in two WODs which got me over my RT goal.
First was 5 reps of 4 lifts, without dropping the weights.
start with dumbells add weight to each round for 5 rounds.
Deadlift - Hang clean - Push press - Squats. I started @ 30 lbs - 35 - 40 - 45 - 50 failed on the 2nd push press. I kept at it till I finished all rounds.
50 lbs dumbells does not sound like much, but it was an arm killer.

Second WOD was 95 lbs squat cleans - 20 sit ups as many rounds as possible in 7 minutes.
I got 3 rounds, and was totally spent. It felt very good to push it that little bit farther. I thought I could do more. I only recovered two hours in between the workouts. so all in all not to bad.

Last day tomorrow.

Wednesday 4-28-10

Tough times on the homestead the last few days. No excuses, it got in the way of working out.
The muscle I pulled the other day has turned out to be a bit more than I thought.
I did get a weight workout in today.

WOD was, 3 reps of front squats. 5 rounds.

A warm up well I put the bar on the rack :(

135-145-155-175-180 a PR
I then did max bench press
135-145-155-175-185 3 reps of each. I stopped there as I was alone, will go again when I have a spotter.

Sunday 4-25-10

Saturday was a washout. Belly decided to act up, glad it does not happen too much.

Sunday; Much better. Got the new room up, not big enough yet.
WOD
50 double ups
35 knees to elbows
185 lbs overhead walk for 20 yards

So here is my sub.
50 side to side jumps.
25 knees to somewhere, no where near elbows :)
135 lbs overhead walks, Tweaked something trying to lover the weight down. Dropped it on all the rest. Back feels ok this morning, so all good. We will see after todays wod.

Friday 4-23-10

Todays WOD.
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees. For time.

Sounds easy enough, yeah right.
I subbed 95 lbs. rest as rx'd
7:16 I was dripping sweat for 10 minutes after. I am amazed how these workouts get the heart rate up.

Thursday 4-22-10

Earth Day!!!

I don't think I worked out on tuesday, my legs have been killing me from the workout the other day. It was sooooooooooo brutal.

Yesterday, I worked out with my daughter. It was max cleans one every minute for 15 minutes.
I started at 95 lbs and worked my way up to 150 @ rep 8. Failed @ 155 rep 9, dropped down from there. I pressed all of the weights up from the clean.

Today's WOD Back squat 3 reps then 20 ring dips for 5 rounds for time.
I got the Back Squats up to 205 for 2 rounds then down to 185 to get the full ROM.
Dips were done on a box. Ended up down to 5 at a time. I did not start the clock, no Idea how long it took.
Legs are still shot!!!

Monday 4-19-10

Have not worked out yet today, but thought I would get something done on here.

Saturday: No work out. I pressure washed the roof for 6+ hours. I figured that was enough of a back breaker for the day. Back was pretty wasted.

Sunday: I went white water kayaking. I have only been in a ww boat twice in the last two years. I felt like I had taken the wrong boat. I have two boats, one is a play boat and the other is a bigger creek boat. I listened to my buddy and took the smaller boat. I was working hard to keep upright for half the run. After I stayed up through some of the bigger rapids, I relaxed and enjoyed the rest of the river. It felt like I had been scrambling for my life for 17 miles :)


Got in the WOD. 100' walking lunges - 50 squats - 25 back extensions. 3 rounds for time.
What I did. 30 walking lunges - 50 squats - 25 good mornings w/45 lbs bar 16:00

I crumpled to the ground after. Took 10 minutes to get inside the house. Quads are shot!!!

Friday 4-16-10

WOD today

400m row's 4 rounds with 3 min rest inbetween.

No rower so I subbed. Today I chose running instead of sumo deadlift high pulls.
Because I could challenge my daughter.

My times were: 2:25-2:08-2:14-1:54
Julie's time : 3:03-2:01-2:45-2:18

I thought she did great for just starting working out.

Thursday 4-15-10

todays WOD

McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I did not even dream of doing this one as called for.
So I did amrap in 20 min.
225 Deadlift, 5 reps
13 Push ups
9 box jumps 20" box

7 rounds+ 5 DL + 13 PU+ 2 box jumps.

40 deadlifts, 104 push ups and 71 box jumps.

Wednesday 4-14-10

I missed posting yesterday, nothing new took a rest day.



Today started out like crap. Fighting with my daughter at 5 am put a damper on the day.

WOD today was Filthy Fifty

For time: ----what I did
50 Box jump, 24 inch box ----20" box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood ----35 lbs dumbell
Walking Lunge, 50 steps
50 Knees to elbows---- Knees to somewhere near the elbows
50 Push press, 45 pounds
50 Back extensions 45 lbs---- good mornings
50 Wall ball shots, 20 pound ball
50 Burpees ----Crumpled into a ball!!!
50 Double unders ----DNS

This was the hardest WOD so far. This was a DNF for me. I got to 25 burpees and died!!!
It took me well over half a hour to get some color back into my face.
425 reps 41:12

Monday 4-12-10

Not a bad day.


I did yesterdays WOD this morning.

"Erin"
Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

This workout looks so deceptively easy. Man Oh man this one killed my forearms, veins looked like they were going to pop!

I used 30 lbs because I can't get two 40 lbs dumbells yet. First set of pull ups were with bands the rest were jumping pull ups. Time was 18:45.

Then this afternoon I got in todays WOD

Snatch balance 1-1-1-1-1-1-1 Another overhead squat lift.

45 x 10, 65 x 3, 75 x 3, 85 x 3, 95 x 3, 100 x 3, and 105 x 3. These hurt so bad.

Hope you are all kicking ass on your goals!!!

Sunday 4-11-10

Ended up being a rest day.
I built a shed to put all our daughters crap in. Got material to reside the house. I also got started on pressure washing the roof. Figured that was enough for a Sunday. Try to double up tomorrow.
Bring on Monday.

Saturday 4-10-10

Todays WOD

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

This was the hardest WOD to date. The headache and wrist pain, let me know I am not a spring chicken.
I did 3 rounds of the back squats.
I subbed wall walk for the Handstand walk. 30 steps per round. My head and eye's were bugging out. I get busted blood vessels in my eyes. Look like I am stoned. Wrists knew that this WOD sucked.

I worked both my wife and daughter today. I scaled a workout for them, 4:10 for our daughter, 4:15 for Mom. Not bad for the both of them. I feel pretty good that I got it that close between them. WOD was 10 kettlebell swings, 10 side to side jumps and 10 wall push ups for 3 rounds.

Friday 4-9-10

Rest day today.


So I did 100 wall balls for time 7:47 My back is killing me!!!
Hope you have a great weekend.

But did that stop me?
30 thrusters in 3:34 with 95 lbs. Ten minutes later I got a new PR bench press. I missed @ 205. I got 200, it was ugly and hard but I got it.

Thursday 4-8-10

Hey

Today I got my workout in early. Much nicer than yesterdays fun.

"DT"
5 rounds of Deadlift 12 reps-Hang Power Cleans 9 reps-Push Jerk 6 reps 155 lbs for all lifts. For time.

Not a chance of me getting even close with those weights. So here is how it went.
DL 165-HPC 95 lbs-Push Jerk 95 lbs.
I got all 5 rounds, I did not run the clock as I was happy just to finish this one. Time was around 50 min I guess.

My DL got much better as the rounds went on. The Cleans were hard, but my elbows are getting much higher at the end of the lift. The Push Jerks started to turn into presses near the end.
I felt much stronger today. I know Crossfit is working, I am glad that I changed up the number of workouts. Leaving plenty of time for rest days.
Hope you are all well.

Wednesday 4-7-10

Ok, today is the day I met up with pukie. I think it is a Crossfit must.

WOD was
Row 500m sub 50 sumo deadlift high pull 45 lbs
150 double unders sub 150 side jumps over 6" bar
50 burpies

I got the sdhp done in just over 2 min.
The side jumps were brutal!!! Almost tripped over the bar quite a few times :) 20 per till 100 then 10 at a time. Just before 10 min.
First 10 burpies were ok.
Next 10 I felt my right lung come up.
On the 25th burpie my dinner came up. 13:40 when I stopped the clock.
20 minutes later my lungs were sort of back to normal. This one hit deep in the lungs.
I'll have to go again, but not after dinner :)

Hope you are doing well.

Tuesday 4-6-10

Monday was a rest day.

Today the WOD was 5-5-5-5-5 overhead squats. Ohhhh mamma.

They went ok. I picked a weight for the squats, pressed it for 5 reps first then did squats with it.

1st round 65 lbs
2nd round 75 lbs
3rd round 85 lbs
4th round 90 lbs
5th round 95 lbs I got 2 dropped the 3rd rep. Back is sooooooo tight doing these. They are getting better, still hard to get all the way down.

I wanted more so I did 5-5-5-5-5 bench press.

145-155-165-175-185 got 3 @ 185. last time 185 was 1 rep max.

Easter Sunday 4-4-10

Happy Easter to you all!

Two years ago tonight is when my colon ruptured. I think it is time for me to move on from this episode. Good thing is, it changed my way of eating and the exercise is getting better as well.
Today has kind of been a day of wondering where I would of been if that had not happend. Not that it matters, we are where we are now. Time to look forward.


For time:
10 Dumbbell Clean & Jerks1 Weighted pull-up
9 Dumbbell Clean & Jerks 2 Weighted pull-ups
8 Dumbbell Clean & Jerks3 Weighted pull-ups
7 Dumbbell Clean & Jerks4 Weighted pull-ups
6 Dumbbell Clean & Jerks5 Weighted pull-ups
5 Dumbbell Clean & Jerks6 Weighted pull-ups
4 Dumbbell Clean & Jerks7 Weighted pull-ups
3 Dumbbell Clean & Jerks8 Weighted pull-ups
2 Dumbbell Clean & Jerks9 Weighted pull-ups
1 Dumbbell Clean & Jerks10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.


I used 30 lbs DB and a 20 lbs weight on the first 4 sets of jumping pull ups. Much harder than it looks. Time was 15:43. By the 6 round I got the squats very deep. Keep at them and the form gets much better.

Have a great day.

Saturday 4-3-10

Today was ok. Not much sleep last night at all.

Wod was run 1 mile rest 3 min
run .75 mile rest 2 min
run .5 mile rest 1 min
run .25 for time.

1 mile 12:20
.75 8:45 took off my shoes
.50 4:02
.25 2:20 total with rest 36:24

I should of warmed up some. Much better in bare feet.
Have not been running much so all in all not too bad.

Tomorrow is the second anniversary of my plumbing problem. Time to finish getting back in shape. Have a Happy Easter.

Friday 4-2-10

I missed yesterday. Did not do much.

Mostly resetting the financial plan for the next 50 years. Plan is to retire the day after I die.



Todays WOD
Tabata something else.


20 sec on 10 sec rest 8 rounds
pull ups
push ups
sit ups
squats

Pull ups jumping 74
push ups 44
sit ups 57
squats 80 total 255

Nothing to write home about. Felt good to get the heart rate up.

Wednesday 3-31-10

Well I have finally accepted that I am not very strong upper body wise.
I don't know why I thought I was :) Wishful thinking I suppose. Oh well, I am working on it.

Today was Max Split jerk 1-1-1-1-1-1-1

Not being able to drop very far limits me getting under the bar.
I started with the bar. I did 2 sets of 10 reps. It felt good, solid side to side. not very deep with the split though. I then did 65-3 reps, 85-3 reps, 105-3 reps starting to get ugly. 115 turned into split jerk press. 1 rep at 125 all press, not what the exercise was to be. Dropped down to 95 10 slow reps.

later on I did some jump rope. If I was lucky I could get 20 seconds at a time. In no time I was out of breath. 6-7 rounds. Then 20 wallballs 18 lbe to 10'8". Then 20 reps of thrusters @ 95 lbs.

Have a good day!

Tuesday 3-30-10

WTF was I thinking.

WOD was front squats 3 rep @ 185. 7 L-pull ups 7 rounds for time.

I can't do pull ups much less L pull ups. So my sub for this was pulling my self up on my climbing rope. Flat on my back to top of 8' rope and back down, 1 round.

I sort of warmed up but, not really. Started squats with 95lbs 3 reps, 115 3 reps, 125 3 reps, 135 2sets of 3.
I made the big mistake of jumping up to 185, that is a jump of 50 lbs. I got 1 rep, Sooooo far on the front of my foot. Lost my mid-line stability, rounded my back. Felt like dumping but, I have no room to ditch the weight. Held on and muscled it up.
1 set 165, 1 more set 135.

I felt like I was falling forward, so I got out the level. My workout room is a tarp shed outside. It is running 3" out of level. The direction I lift, so no big suprise I keep leaning on the front of my feet. Sometime tomorrow I am going to switch the room around so I am heavy on the heel
instead of the ball of the foot.

Need to spend a bit more time on skills.

Monday 3-29-10

Our youngest's 19 B-day. Oh so much closer to just the two of us :)

Today was just weird did not get going at all. I know what the problem was, I finally tackled our debt. Ugggggggggg Good thing is. We could not be much deeper, but I took the first step to filling the hole I dug us into. A couple of years I might see daylight.

Any whooooo, that took all get up and go out of me for the day. Tomorrow is a new day, gonna be much better. I hope today got you closer to your goals and dreams!

Sunday 3-28-10

Rest Day.

Not no stress day. :( It is all good. Saw a show on Nat geo people who's muscles turn in to bone. Life is good.

Saturday 3-27-10

Today was OK.
Wod was Max thrusters. 3-3-3-3-3-3-3 Clean the bar, then full squat to a press overhead.

I started today with a good warm up, well for me anyway. Dips 10 x 3, pull ups 10 x 3 and sit ups 10x3. Then a warm up with the bar.

10 @ 45 lbs
2 sets-65
1 set-75
1 set-85
1 set-95
1 set-105
1 rep @115 failed on # 2 dropped down to 105
1 set 110

5 min rest then 30 thrusters @ 45 lbs for time. 1:27

Wish I had more upper body strength. That will come in time. Got to remember I am a old man :)

Friday 3-26-10

Todays workouts.
Chicken peck typing for time. Hours and hours.

WOD today:

30 muscle ups for time. Oh man!!!

http://www.youtube.com/watch?v=GE7LzDHr0yw

I do not think I am close to doing these but, the alternative is 120 pull ups and 120 dips.
I did the sub 23:53 Shaking, hacking and wheezing for 10 min after.
Pull ups were jumping chest to bar.
Dips were feet on swiss ball.

Might have to get rings soon. I hope you are having a great day. now go and get some!

Hopped on the bike got in a quick 13 miles. I sure sweat more on the bike than lifting. But the weights tax my heart and lungs Way more. It is all good stuff. have a great weekend.

Thursday 3-25-10

Well I got out to the weight room today.
Todays WOD was 1-1-1-1-1-1-1 Max snatch Uggggg.
I am so bad at this lift. It is not the weight it is the squat, even without the tight back.
I did a warm up, they are so short I need to make them much longer.

I started with the bar 45 lbs, from doing overhead squats I can full range in the squat. Adding 10 lbs at a time form was ok up to 85 lbs. Then I stopped dropping in the squat and started to muscle the bar overhead without the squat. I got to 115 and it was just a press. Felt it in my back, so dropped back down to the bar and worked on my overhead squats, 20 reps. Figured that was enough, seeings as I could not get out of bed three days ago.
Funny thing is I walked in and my wife said "Hey your not dying". My arm's noticed the effort, I am happy.
Hope you have some great weekend plans? Now go and get them!!!

Wednesday 3-24-10

Not too bad today. Got out of bed without much pain. I tried to keep moving all day. Looked for a place to hang my rope, do not think the limbs are strong enough.
So I decided to make a wall ball. Our daughter has all kinds of b-balls around. The idea is to fill it with sand and throw it in the air. I got 18 lbs of sand in it. The mark I aim for is 10'8" up, hit the mark then catch the ball and squat. Rinse and repeat as necessary.
I figured I better not push too hard and go backwards. I did 10.5 miles on the bike. Not a bad day at all.

Hope you are staying strong!

Tuesday 3-23-10

Yesterday was a bad reminder of the year I spent being out of commission because of my back. Today I felt a bit better. I spent most of the day wondering why my back was hurting so much.

Sure I had done max deadlift a few days ago, then Sunday I did all those sumo deadlift high pulls. Back was tight from the first day, not too bad. Sunday felt good too, Sunday night another story.
What had I done different in the last week or so? Not drinking the same amount of water that has become normal for me. I drink at least 96 oz if not more. I also added hour long bike rides, which I really sweat from. Dehydration the culprit?
I started to drink water today, by the time I had 100 oz + electrolytes my back was feeling much better. Hope I can get back to working out tomorrow. Way more water, warm up and cool down should keep this problem away.

Hope you are all doing well? Keep up the great work.

Monday 3-22-10

Well it happend trying to lift like a 20y/o with a 50 y/o back I did not sleep last night. This morning I could not get out of bed. It might of been the 200+ sdlhp yesterday + the max deadlift the other day. Pain pill and heat so far. I really need to work on stretching before and after. Perhaps lift within my body's age :)
I will see how I feel tomorrow. I have been here before probably be here again. Hope you are hanging in there.

Sunday 3-21-10

Busy day here.


WOD was:

For time:

Row 1K

40 pound Dumbbell snatch, 50 reps

Row 750m

40 pound Dumbbell snatch, 35 reps

Row 500m

40 pound Dumbbell snatch, 20 reps


These are one-arm squat snatches, alternating arms.

The row is on a C2 I believe. Either way I don't have one. So the substitute is 45lbs sumo dead lift high pull. I also thought that 40 lbs dumbells would be a bit too much so I scaled them down to 32 lbs.

So here is how it went:

100 sdlhp 45 lbs. They were broke into sets. I started out way too fast.
50 reps 32 lbs db squat snatch. Not that there was very deep squat with them.
75 sdlhp 45 lbs.
35 reps 32 lbs db squat snatch.
50 sdlhp 45 lbs.
35 reps 32 lbs bd squat snatch. I did 10 too many of these.

Time 31:27 Not bad, it was a ass whoopin though.

A couple hours later I got bored and did one hour on the bike just over 21 miles. All in all a good day.
I got on the scale this evening. Finally some movement I am down 4 lbs from last Wednesday. On to the next week. Go and get some!

Saturday 3-20-10

Today was rest day. I am doing Crossfit from the main site. 3 days on 1 day rest.
So I get the bright idea to make a climbing rope. I downloaded instructions from the site, then went to Homey Depot. It takes 200' of 3/8" poly. To make the rope thicker I ran two lenghts of 1/2" poly in the middle. You end up braiding the 3/8ths around the 1/2". Three and a half hours later, I have 13 1/2' of climbing rope.
My forearms are destroyed. Even if I got the rope up in place today I would not be able to climb it. So I hope to get to try it tomorrow. My wife is already for the thud that she knows will be coming soon :)

Hope your weekend is going well.

Friday 3-19-10

Toughest thing I did today was host the challenge. It was great getting to reply to everyone.

I was going to run a 5k today but, hunny wanted to come along. So we did it as a walk. it was a beautiful spring day.



WOD today was-
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.

I can not do either of these so I scaled them down. Handstand push ups with toes on ball and pull ups with band assist. I got to round 5 and petered out on both. So my score would of been Assisted 10. Fairly sad but, I am working on upper body strength .
Opps, I forgot I did handstand for time 53 seconds before dropping like a bag O ****

I figured I needed more workout so I then did
2 rounds of 10 of 30 lbs dumb bell presses.
2 rounds of 10 of 20 lbs dumb bell presses.
1 round of 10 of 30 lbs dumb bell presses.

I then did 1 round of 30- 45 lbs squat thrusters.

My arms and shoulders really feel it now. I am glad I added the other lifts.

Thursday 3-18-10

Good day today.

Morning WOD was 1-1-1-1-1-1-1-1 Deadlifts. Which is max weight for the lift.
I had done some deadlifts with a bar from a kayak rack and buckets full of gravel. When warming up I would put on tow chains. So I really did not count it as max lifts.
I got my olympic weights last month and have been going strong ever since. I started out warming up then set up to do the lifts.
1-205
1-255
1-255
1-275
1-295
1-305
1-315 failed. I got the bar up but did not lock out my shoulders. I am very happy with the lifts though.
I was surprised at how tired I was after these lifts. I felt it for hours after.

I got kinda bored this afternoon so I jumped on the stationary bike and busted out 20 miles. One hour, very nice sweat.



I added this video for some inspiration. You can't because???

Wednesday 3/17/10

Happy St. Patrick's Day.



I hope you don't enjoy it too much.

Today's workout is called Murph. Named workouts are in honor of fallen hero's. I had illusions of getting this one done as rx'd. Not even close.



1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

With armor or a weighted vest. For time.



Here is what I got done.

1 mile run. 8:48

50 jumping pull ups.

100 push ups. ended up down to one at a time. Heart rate was 178 on the floor.

150 squats. Finish time was 29:45



It took me well over 10 minutes to get my breath back. I will call this on as a CT for today.

Tuesday 3/16/10

First off, great day for my hunny she got her Cochlear implant turned on today. She is complaining about all the sounds. It was really stressful thinking she might be deaf for the rest of her life. It is all good now though.

Rest day today. I am doing Crossfit, from the main site. I am not really close to doing most workouts as they are called for. I am doing ok with scaling them down for my abilities. They really push my limits. Some workout leave me gasping for air for 10 minutes after.

I am hoping that I am ready for a good drop in weight this challenge. I did not lose much last challenge. My measurements changed for the better.

Rest up, then kick it in the ass tomorrow. Best of luck with your goals. See you all standing tall in 52 days.

Monday 3/15/10

Feeling old today.

Yesterdays workout was weighted pull ups. I still can not get any strict pull ups, all jumping or negatives. I did get a resistance band the other day and will work hard on getting them.

Todays WOD was-
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Here's how it went. I did 4 rounds + 10 Back extensions.
First round was 15 Back extensions, 15 Knee tucks and 45 lbs Overhead squats.
Second round was 15 Back extensions, 15 Knee tucks and 5 lbs bar Overhead squats.
Third round same as the second.
Fourth round same as the first.

I dropped the weighted bar on the overhead squats as I do not get full range of motion with the weight. They are getting better, still need work though. I need to remember that I have not been doing Crossfit very long. It's a bitch getting old :)

Sundays fun

Well I went white water kayaking today. I have not been since last August. I made a big mistake not getting in the boat. We get to the waters edge and I try to get in the boat. I can not get in the boat. I know what you are thinking it is because I gained some weight. That was not the problem.

It took a while to figure out what had happened. I have added 4" to each thigh, they do not fit in the places they fit before. So I spent a painful 4+ hours in the boat. I never thought that I would have a problem with putting on muscle.

It was a very nice way to spend the day.

Saturdays work

In the middle of remodeling our bathroom. So my break from it is working out.

Todays WOD was to be:
400 meter run then 40 wallballs. As many rounds as possible in 20 min.
I do not have a ball yet so the sub is 45 lbs thrusters.
I got three rounds, plus a 400 m run + 20 thrusters. 19:55

A hour later my legs are still twitching. Hope you are getting ready for the 52 Day Challenge???

Workouts for the day

I am still feeling Thursdays surf. Tired and sore.



My first WOD workout of the day. For time.

It was to be: Three rounds.

30 double unders. Jump rope, twice around on a single jump.

20 L-pull ups. Pull up with legs in a L shape.

20 50 lbs dumb bell Squat clean. 50 lbs dumb bell each hand, with a squat clean.



Here is what I did. Three rounds

30 tuck jumps. Jump knees to chest or in my case belly.

30 seconds L hang. L hang on pull up bar.

20 105 lbs bar bell Squat clean I did 2 they were more like cleans than squats. Dropped to 95 lbs still no squat. Ended up with 45 lb bar, got full range of motion.

Time was 15:27

Second workout was- 30 thrusters. Full squat to full press at the top. 30 straight with 45 lbs bar.

yesterday

So yesterday Hunny told me to go surfing. Gotta love her.

I have been doing it since I was 12. I now kayak surf in a surf specific kayak. A couple of weeks ago there was a gathering of kayakers on the coast. I should mention I live in Washington state. It is called the La Push Pummel. It lived up to it's name for me. I have not had a whooping like that in a long time.
Yesterday was a confidence builder, well rebuilder. It went well I got in 4 solid hours of surf and a couple of rolls. Which is where I needed my confidence built back up. It felt great to get back at it and come out with more confidence. It really is an all over workout. When the challenge starts I would count this as a RT, just one.

This challenge I am going to do Crossfit as my only workouts. To see if will change my body and mind. I can't do many of the workouts yet, but in time I will get there. I am also going to work harder on my diet. It might be the reason I am not loosing much weight. But my body is making some big changes!

I will post my wokouts here and how I scale them down.

Here are my measurements from this morning.

Neck 17.5"
Chest 44"
Waist 43"
Arm 12.5"
Thigh 24"

Weight 237 lbs.

My new blog

I am going to use this blog to keep track of my workouts as I get close to 50.