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.