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.