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.