Thursday 081204

actually done on 20081206

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

14 flat

i almost stopped because the lunges hurt my knees so bad. but after 14 minutes i was smoked and it felt great

Tuesday 081125

actual date 20081127

HAPPY THANKSGIVING. but CrossFit doesn't care about holidays. fitness is all the time

that guy on today's vid. doing the one armed jerks was crazay huh?

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

i can't remember what all my reps were because i didn't write them down. something like

7, 12
5, 10
4,
3
3

i forgot to warm up and to do kipping pull-ups because its been so many months since i CFed.

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

31:23
as rx'd

an off-day fo'sho. but i feel strong at the end and stoked i could pull of the 45lbs. last CF WOD in the APU gym :( the DSS is tough and takes some getting used to, but can get into a rhythm.

Saturday 080802

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

7:36
7:43
5:44
19:23 total

as rx'd with rowing on 8 resistance

Sunday

Flattop run -
25:25 up
1:00 rest
16:00 down
41:00 run total

Tuesday 080722

Push jerk 3-3-3-3-3 reps

105-110-115-115-120

felt super strong after the 120. i think i can go up, but i didn't try then in case it was overconfidence. had a little rage to fuel me today, so that helped me push up hard.

Friday 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

70-70-72.5-75-77.5f&75-75f&72.5f-70f&70

Wednesday 080716

Deadlift 5-5-5-5-5 reps

205-215-215-220-220

220 is 90% of my max

Sunday 080713

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

21:20

its a dousy (douzy?), that's for sure. of course subbed real HSPU for L-style on 3 ft. platform and tucked my legs up with knees bent for LPU.

there were some other guys down in the gym who i had seen doing CF type stuff before. they were doing the WOD today, but add a lot of stuff. apparently they don't do anything for time, however, which i have come to realize is a serious component of the fitness aspect of CF.

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

14:00

as rx'd. on treadmill. just found the exact route for an outdoor 400 so will do all 400s outside from now on.

Thursday 080710

Run 10 K

Ran for exactly 1 hour, so it was probably a little over 10K. Felt good.

Wednesday 080709

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 080619

210
110
+245
=565

+20 from last time, but i felt real good. kinda like i coulda done more...

Tuesday 080708

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

27:13

almost 2 minutes off of my last time. this is probably my favorite WOD and definitely my new benchmark WOD to gauge my progress.

Thursday 080703

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

finished 14 and 1 p-u of 15.

finished 13 and a little more last time.

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

scaled: 95 pounds for all exercises

31:15

i knew that i wasn't going to make any speed records with this WOD. but my forms were all good and i finished and i feel worked, so i'm happy.

Tuesday 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

s.p. 100-100-100-100-105
p.p. 105-110-110-110-115(1 each)
p.j. 115(1)-100-95-90-90

the tragedy of working out by yourself is evident. i did each of the push presses with only one rep instead of 3 and the first set of the push jerk the same way, when i suddenly realized that i had majorly messed up. i worked out my shoulders good though. 45 min run in the am with bobby

Sunday 080629

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

145 lbs 3 reps - 19 pull-ups
135 lbs 3 reps - 7
115 lbs 10 reps - 13
7 reps - 12
5 reps - 10

my spotter assisted a tad on each of the last reps. i had a mental failure on the second round of pull-ups. i was all set to do last friday's WOD which is super intense, but the treadmills are all broken :( the last time i did lynne was with pops in Germany before i started the blog.

Wednesday 080625

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

rd 1: 26-16-23-10-8
rd 2: 23-14-23-8-6
rd 3: 21-12-20-7-7
total: 224

i chose to do Wed. FGB today instead of today's WOD because 1)i was looking forward to FGB then, but wanted it to be a rest day before my APFT 2)i went on a hour and a half run with my roommate bobby this morning and today's WOD calls for running.

compared to my other FGB's this is actually my worst one. however, i paced myself the best on this one and rarely stopped for breath.
(use blog search function in top left to find other FGB and for future ref.)

APFT

my first official U.S. Army Physical Fitness Test

max rep push-ups in 2 min

max rep sit-ups in 2 min

2 mile run

PU-69
SU-66
Run-13:37

that gives me a APFT score of 266 out of 300.

thanks to www.550cord.com for the calculator.

Tuesday 080624

Snatch 1-1-1-1-1-1-1 reps

165-185(b)-175-175-175-180-180

b = bad, not a fail, just terrible form

Monday 080623

Run 5 K

3.4 miles - 26:10

that's about a 8:45 min/mile. pretty disappointed, but its not terrible.

45ish push-ups (23 with bars) in 2 min

58 situps in 2 min.

Friday 080620

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

8.5 rounds as rx'd

so lookin at this wod i was like "o, wow, seems light weight to get a bunch of rounds in." my goal was 10+. then i started doing it and i thought i would be lucky to get 6. so 8.5 was a good medium. shouldn't have looked at the time though. saw that i had 4 min. left and it messed with my mental game.

Thursday 080619

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

205
105
+235
=545

the first time i've done the CFT. i think i did it right. in researching how to do it right i learned that i was not going low enough to the ground on squats. so my squat weight is way under my incorrectly done PR in squats. it was fun though, my eyes bulged out and i lost focus in my sight because i was pushing to get that 205 up! this score of 545 puts me just a bit above Novice level for my weight group according to CF. quite a bit short of Intermediate, but i'm pretty happy with it.

Sunday 080615

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

overhead: 75-80-85-90-95
front: 115-135-165-170-175(f)
back: 175-185-190-195-200

so if you're quick witted, you'll have noticed that this is sunday's workout as wed. is a rest day. however, i have switched to m-f workouts as the gym is closed on weekends. i didn't retry my one failure because of time constraints. it was kinda fun/ny though.

Monday 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

sub'd tuck jumps for double unders. time: 21:06!
bought a jumprope today to practice double unders. maybe i'll get it before the next time its in the wod.
this wod was after an hour run earlier today.

Friday 080613

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to "Michael" (Apr. 18, 2008)

24:37

totally rocking awesome! 1:37 slower than in apr., but still so awesome. love this WOD

Thursday 080612

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

modified to:
pistols on 18" step (modification 2 from CFJ Apr. 08)
30 dips
15 pull-ups

54:47

so i'm like half proud half ashamed of this WOD. the dips took up easily 3/4 of the time. hence, i'm proud of them cause i don't care who you are, 210 dips is impressive. but i could've gone faster. either way, i feel ripped now!

Wednesday 080611

Deadlift 3-3-3-3-3 reps

205-205-210-210-215

felt good. Compare to "Deadlifts - 4/10"

Monday 080609 - Interrupted

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

interrupted by a closing gym - again! i got the first 3 sections done in just under 11 min. est. actual finish time - 13:30 approx. running backwards on a treadmill is slow. there aren't any public tracks around here that i know of.

Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Time - 36:24

My optimistic goal was sub 20, but whatever, I got it done. I had to go out to a public park to find a pull-up bar. Plenty of mosquitoes made for an interesting WOD.

Thursday 080605

Back Squat 5-5-5-5-5 reps

Compare to 080421.

185-195-195-205-210

weight is down, but i feel great about it. last time i did this(080421) i had peter and ben spotting me and was in much better CF routine. hoorah!

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

my goal was 4 complete rounds. i got 3 complete rounds, 15 pulls, and 26 pushs. i'm gettin back in the game!

Tuesday 080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

75-65-65-65-65-65-75-75-75-65

Sunday 080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

another failure. it took some self-convincing for me to post this. here's what i did:
95 lb Squat Clean, 10 reps
50 GHD Sit-ups
95 lb Squat clean, 8 reps
40 GHD Sit-ups
95 lb Squat clean, 6 reps
30 GHD Sit-ups

i just keep telling myself that it'll get better. its got to...

Monday 080519

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

so i wanted to do something else beside "CrossFit Total" for my first WOD after not WODing for a month. so i chose the one that was for my bday. well things didn't go so well. i just felt sick. i think it was the bacon and eggs i had for brunch. so i'll havta work on my scheduling or some thing. anyway, all i got accomplished was

75 push-ups
95 pound sumo-deadlift high-pull, 50 reps
10 dips (bar)

in like 20 minutes. pretty disappointed in myself. my goal was just to finish everything even if it took me an hour.

decision

well, i have decided to not be part of Crossfit Alaska. The two main reasons are because it would be 150 bucks for the 2 months i'm gonna be there and it is on the other side of town. another time and place perhaps...

they look cool though: http://www.revolutionsportstraining.com/CrossFit.htm

19.05.08

HAPPY BIRTHDAY TO ME!

part of my birthday present to myself was an hour long run. yeah! felt like i was going to die from about min. 6 on. google maps approx. distance is 6 miles. but i don't feel like i was running that fast. crazy heat/humidity even at 2000-2100.

Rest Day...sort of

Today's wod consisted of some mental exercises and fine motor coordination. I got out some cord and practiced tying some knots, trying to improve on my time w/ each rep. As you can see the endeavors kicked my butt. I had good form up until the last round and then it went all downhill. I hope to put out video soon that will show others how to succeed at this awesome activity.

You may think I was practicing my figure 8's on bight, but I was actually practicing rewoven fig 8's aka figure 8 follow through's.

Scaling

It's going to best for me to, for now, do dips one day, pull ups one day and chin ups yet another day. It's just takes to long for the traps and other muscles to recover. PL is too high and ROM is very limited the next two to three days.

The Norwegian army has been at the gym doing mostly basic exercises...pullups, etc.

It's been so long since my co-contributors have blogged...well, let's just say they both could sing along w/ sat. may 10th's video clip. I'm guessing they can help alison look at others doing the workouts...enlarge image of may 8th, 08.

321 Life Rocks!

Crossfitlive.com

Yesterday's workout produced another pr...2 unassisted dips.
Warmup
ran on treadmill 15 minutes while listening to an interview w/ a crossfit coach on adapting crossfit for those less fit. good information for those ramping up to a full wod. it will still be months before i'm able to do a wod rx. but that's cool w/ me. i'm enjoying the journey. well enjoy might not be the right word exactly.
1 pull up
10 thrusters w/ 20#db
10 squats
numerous crunches

crossfitlive.com -"CrossFit Live is a live Internet interview/call-in talk show presented free as a service to the CrossFit community. Each show features a guest from the community who has distinguished him/herself in some aspect of elite fitness, Crossfit-style.

All shows will be converted to MP3 audio and made available for download soon after the program date. Past programs are available on the Archives Page now."

Tuesday 080429

First of all, I ran for 37 minutes with Mac yesterday. Around the coastal temperate rain forest on Fort Lewis, WA. good stuff, but man he is fast.

Today:
Run 5K.

User error on the watch. I meant to hit my split button and hit stop instead. So i know for certain that half of the distance was in 10:52. Coming back was against the wind so I know that it was a slower half. Best estimate: 23:45

Dip, Pullup PR

Well, it was a great workout...
jumping jacks, stretch, warmup run for 3 min,
stretch, treadmill run at 5.7-6.3 mph for 15 min.
stretch

thought, "hey, i came close to getting a couple unassisted dips last week, let's try it today." bam! yes, my first unassisted dip since the fall.

thought, man, let's try a pullup, BAM! as far as i remember that's my first unassisted pullup since the fall.

Angie - Ruined!

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

29:00 (approx)

so here's the story. we're in the gym about to start, when we here the gym is supposed to be closed because all of the workers are at the end of the year party. we're like 'whatever, no one is here to tell us to leave.' unfortunately, after pull-up number 80 one of the main dudes comes by and tells us to leave. grrrrrrrrrrrrrrrrrrrrrr! so that leaves me doing the last 20 pu on a swinging tree outside then all the rest in my room. so, of course, i did the best with what i had to work with, but its still very frustrating. this time is still 8:30 better than my last angie, which is impressive. angie was the first workout on CrossFitz. o, by the way, in all the confusion i accidentally switched push-ups and sit-ups. o well. so to make myself feel better i decided to finally put the much anticipated picture on the blog:



this doesn't need to leave the blog, my face is making too goofy of an expression!

Tuesday 080422

Weighted pull-ups 1-1-1-1-1-1-1 reps

weighed myself after my run actually. i weight 150 with wet socks on. so no change in body weight after 4 months of XFit.

70-75- 77.5(f), 75 - 75- 75(f,f), 72.5 (f)- 65 -70

Monday 080421

Back Squat 5-5-5-5-5 reps

205-205-205-215-225

Sunday 080420

Shoulder press 3-3-3-3-3 reps

Rounds in pounds: 95 - 105 - 105x2,100 - 100 - 110x2,100

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

23:00

i found my watch! it was in the bottom of my backpack. today's WOD was a blast. i was just so focused. mostly cranked out the 50's in one set. because of climbing this afternoon we had already eaten, so it was tough not to puke, but we pulled it off. its so funny to hear non-crossfitters try to talk smack. kinda like non-Christians. this one guy tonight was like, "23 min.? that's not very long. sometimes i'm down there for like 2.5 hours." hahaha, okay buddy, but where's your results?

Elizabeth

eli didn't go smoothly for me. i was having trouble figuring out how wide to grip the bar for the cleans. finally got it figured out. and we didn't see it was for time until afterwards.

21-15-9 reps of:
Clean 135 pounds
Ring dips

cleans
21 @ 95lb average
15 @ 105 average
9 @ 110 average

dips as rx'd

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

well, we had to lower it to 75 lbs for the squats.
and we only had one treadmill to use, so we had to switch out. however, i don't think i could've done it a whole lot faster if i had my own.
watch still MIA

17:30ish

Back to the Gym

Ok, here's what i did today...

10 wall balls w/ 6-7 lb
20 walking lunges
2 sets of 10 bench presses w/ 50 lbs
2 partial unassisted dips-a pr since the fall
2 sets of 6 gravitron pullups
seated calf raises w/ 25 leg per leg
20,15, 10 calf curls at 60 lb
few db curls w/ 30 lbs

14-4

Hang power clean 1-1-1-1-1-1-1 reps

105 x 2, 110 x 4, 115

good stuff. my goal for the day was to get at least one 115. i tried on rep 3 and failed, so it was sweet to get it on rep 7.

Quarter Gone Bad

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Round # - Thrusters, Pull-Ups, Burpees
1 - 3(115), 4, 4
2 - 1(115), 3, 4
3 - 3(105), 3, 5
4 - 3(105), 3, 5
5 - 3(130), 2, 5

got our friend derek f. to do it with us today. he's a solid, strong dude.

10k

i had a very relaxing, fun, social 10k (6.2 mile) run today. it was brilliantly sunny and we ran on the chester creek trail. approximate time: 1 hour 40 minutes.

rest day vid - russian s.h.a.

well, i guess the cold war is over...but then again, this probably just as scary.

Deadlifts - 4/10

185
205
215
225
235
235
255(fail), 245(fail), 235

the last couple weren't even technically fails, they were just trys - i couldn't even get them off the ground.

must once again give props to ben. he got 295 on his last set.

KELLY

dang, kelly kicked my little behind just like i thought she would.

we had all the stuff to do it exactly as rx'd, which was sweet.

goal: sub 30 min

actual: 35+

i lost my watch yesterday so i don't know the exact time. i knew it was going to happen too; the velcro was broken. i had to use the clock on the gym wall.

shoulders - apr. 8

as rx'd

shoulder press: 105,95,95,95,95
push press: 105,105,110,110,105(couldn't do rep #3)
push jerk: 105,105,100,100,95

ran a mile for cool down
10 clapping pushups - they're not too hard actually

pull-ups

as rx'd: just over 14

ben got almost 16.

good stuff

Gwen

so, i'm super happy with today's WOD. is was just downright FUN.

as rx'd: 95 lbs.

then a bit of climbing.

2nd of April

dang, that's a lot of blood to the head region! ben and i had to hold each other's feet on the back extension machine for the situps. so it took awhile, but you do what you can, right!?

as rx'd. 34 min.

its rest day already?!?! pah, i'm ready for some more!! bring it

scalability

My sense of health has guided me to the decision to do my "old school" workout but include a couple "crossfit exercises" in the workout. This is necessary to build up to doing only crossfit. It's all good.
Affiliate blog post demo video of march 31st-I lol at the dude in the background doing the old school weight-lifting routines.
But , it's all good. Because it makes for a healthier person. Which, to me, is the goal of fitness.

Speaking of fitness....the '07WOW music cd has three really cool song on disc 1. Lifesong, How Great is our God, and My Savior My God.

Stay strong.

(shhh, i did some squat thrusters)

I'm a Fool for April

lots of news today. starting in may there will be a new XFit affiliate here in A-town. I have already emailed them about a special 2 month fee (they usually require a 3 month commitment).

this old guy named tony who works out in our gym all the time came up to ben and i and asked if we have ever heard of Crossfit! ha ha, its everywhere. talked with him about it for awhile. he works for a renowned flight company in ak, K2 Aviation, and offered us free flights. maybe not for me, but i have some other people who might be interested this summer...

todd's doing this crazy made up WOD. like 3x the amount of excercises for time of... almost met mr. pukie a couple times.

o, right, my WOD. i chose a 9.5 mph pace giving me 3:18 .5 miles. i took 1 min. breaks between rounds. incline 1%. total time - 13:10 including time to press the speed up button.

then i did 79.5 situps in 2 min. felt good.
54 push-ups in 2 min. its fran's fault that this number is so low!

Fran

did fran today. quite depressingly i didn't fully depress the 'start' button on my chrono. so ben estimated it was 14 min. but that falls too conveniently for me under my 15 min. goal, so i'm skeptical. i did however do the WOD completely as rx'd which i am proud of. my other goal was to complete each set of PU without breaks which i successfully did.

keep rockin! 3...2...1...GO

FGB, yes again so soon, so what?!!

for the first time CrossFitz has had a direct assistance to my XFit WOD. i was able to go back to the first Fight Gone Bad I did approx. 10 days ago. i saw my scores for each round jackrabbited, so i decided immediately to work on pacing myself. it worked, sort of. my score improved by a whole 3.5 points...
as rx'd except we don't have a 20lb med. ball

sumo lifts - 23+20+19=62
wall ball - 23+15+15=53
box jump - 24+21+19=64
row - 9+9+9=27
push press - 9+8+6.5=23.5

total score 229.5

ever wonder what CrossFit APU looks like? well, here's your chance to find out! i caught the first thr33 minutes on camera:

Big Jerk

7 split jerks

105
105
105
110
110
115
115

Helen

the woman who set sail a thousand ships.

the woman who converts already buff dudes to drink the kool-aid! welcome todd t.!

my goal: sub 16

actual: 16:08
running on treadmill, incline 1
55 lb DB 12x 1st rd., 11x 2nd rd, 2x 3 rd.
50 lb DB the rest


feel like i've got kipping down (won't yet say mastered).

looking forward to all the ice being off the sidewalks and roads so i can run outside. i also need to buy new running shoes.

Human Side of Moore's Law-rest day blathering

Article can be found at http://www.pbs.org/cringely/pulpit/2008/pulpit_20080321_004574.html

All his points have been made before in other ed. tech literature.

We won't see a nationwide change in the acceptance of real-use technology in the school until the "educational establishment" is filled w/ the "never been w/o a computer" folks. I think there is going to be a gap between the old-school educ. establishment and the current and future computer users. That gap, people between 35-60 years old who are just coming into the realm of policy makers won't really know which direction to point our educ. system. Mostly because they lack a vision what tech in schools should look like. They'll (generally speaking) want to pay lip service to tech but know the old way so well that it will be very uncomfortable in cutting a new, on-the-edge path. Change is good, and it is, but it's also very unpleasent, so is the thinking of many policy-makers and local school administrator.

Barbara

and an Ann and its a great Beach Boys' song.


Barbara Haiku

I love Barbara
I really hate Barbara
Barb makes me asleep.


yes, thats right. right after i finished barb, i was so exhausted i fell asleep for 7 minutes until todd woke me up. i didn't even realzie that i was falling asleep until i was awake.

i went on a 5 mile bike ride today so that probably contributed. i almost became the pukey clown on rounds 3 and especially 4. got a second wind and cranked out round 5.

as rx'd,times:
round 1 - 3:59
2- 5:48
3- 6:46
4- 7:49
5- 6:21

24.03

didn't have time to work out today. i played 2 hrs of bball though as a interclub Campus Ministry and Basketball Club event. kinda wish i did the pullups instead...

23.03.08

happy easter!!

did the first 2 reps with 95 lbs

then 2 with 100

finished with 105


wanted to continue my running training for the APFT so i ran 2 miles: just under 15 min. which gives me a goal of shaving 2 minutes off my time before my board review in a few months. doable...

Way to go

Well, good job, Tyler! Way to go working on muscle-ups, HSPUs, etc.

So, I decided I couldn't do yesterday's wod. But, Dad reminded me to concentrate on what I could do rather than on what I couldn't do. Since I hadn't gotten to do the wod the previous day, I decided to go run the 4 rounds of 400 m runs. By the time I got to the track, it was sleeting. Well, I go run it on a treadmill, I thought. As I arrived at the gym, they were closing early!!

So, I used the cross trainer at home and went as hard as I could on each 400 m. I did 4 rounds with 2 minute breaks at 17:36. This was on 21 March.

21.03

o, so in writing this i see that it was suppossed to be for time. whatever, we didn't really take long breaks, but we def. didn't time it.

at halfway we switched from L's to bent knee L pullups.

HSPU we tried a few back towards wall. then did some stomach towards wall. did majority in upside down L style.

pros.cons of treadmills

i know ya'll know the pros and cons of the treadmill already, but i'm gonna talk about 'em anyway, so sit down and listen politely.

it took like 30 seconds to get the speed up to 11.5 mph!
it kept me at a pace that i wouldn't be able to keep if i was running on a track, 11.5 mph.
it hurts my shins, waagh!

times per .25 mile - 1:30

this makes it seem possible to whittle my 2mile time down to 13 min for the APFT.

I DID A MUSCLE-UP!!!
it was a little lopsided, and i may have jumped a little (but not much), but i did one! and then i couldn't repeat it, so it def. takes some strength.

FGB

sheesh, i felt like i had been in a fight when i woke up this morning.

here are yesterday's results for me. it was kinda tough cause lookin at my own watch slowed me down a bit and sometimes i forgot how many reps i did by the time i finished the round. all as rx'd. didn't know how to change the damper on the rower until the last set, so it was on 1 the whole time.

wall-ball: 29+17+13=59
sumo deadlift: 25+17+13=55
box jump: 30+19+20=69
push press: 8+7+5=20
row: 8+8+7=23

total points: 226

workin on it

so i worked on muscle-ups with my friend todd today. he figured out pretty quick. he is also like the buffest dude on campus. i couldn't quite get them but was fairly close. i watched some vids tonight and got some good pointers (not from allison). also worked on HSPUs. back towards the wall is surprisingly a lot harder than stomach towards the wall.

69 pushups - 2 minutes
break - 2 minutes
65 situps - 2 minutes

While Ty Snoozes...

during his well-deserved break, his dad has been drinking the kool-aid.
After a hard day of cleaning up the "new" jeep, I went all out to do:

3 rnds of

10 KB w/ 20# DB
20 Squats
5 push ups

Listening music-james cotton playing some slow blues on the mouth harp- http://www.youtube.com/watch?v=jBeuco0PgJs

Also we have some axle rose, GNR w/ the classic Knockin on Heaven's Door, http://www.youtube.com/watch?v=mUv4a_AdB1Q&feature=related

3,2,1 .....Jesus Rocks!

Michael, Michael

Done with sub back extensions....no time 'cause still no watch...but my birthday's comin'! It felt goooooooooood!!

Oh Yeah, Feelin' the Burn

warmup

3 rnds of:

75-140 jump rope
15 crunches
10 back ext subs

a good workout w/o making me sick and I think I'll be able to go to work tomorrow w/o grabbing on to the hallway walls.

just waiting for Patrickman and NathanDude to drink the kool-aid. Maybe even the whole family.

btw

I LOVED today's wod! Yes!

Cindy, delayed report

I forgot to report about Cindy on Wed. It was between 8 and 9 before I read what the wod was so I couldn't go to the gym to do pull-ups. So, I did as many as I could of squats and push ups. Ouch!!

05.03.08 "Cindy"

tyler as rx'd: 15

ben as rx'd: 20

we both went up 6 rounds.

filthy fifties!

7/10 as rx'd!

20 knees to elbows sub. for curls on dip bars
the med. ball was only like 15 lbs.
can't do DUs and didn't have a real jump rope so 100 reg. jumps

51:15

i think that beats my last time by like 20 min. or more


cindy will be another good benchmark since i started drinkin' it in january!

50s

Oh, my goodness....i hope this counts for my 50 things to do for my birthday....cause it may take me til after that to recover!
I made it through
50 jumps on our step
50 kb w/ 10lb db
50 walking lunges
16 push presses with 28.6 lbs
50 back extension subs
50 burpees (10 at a time)

I didn't keep time......I just wanted to stay alive.

...makes you stronger

since I'm not dead, I better be stronger.

10 step jumps
10 kb using 10lb db
wlking lung-50!
5 pushpresses
10 back ext subs

CrossFit for Christ 2

so, how come it is so much easier to tell people about Crossfit than Jesus. Maybe it is just me, but anyone I know might dedicate themselves to crossfit, I am just all over them telling them that they must get into it and how i've musclelized because of it.

part of the difference for me is because i don't feel my life had as dramatic of a change as many Christians when i was sure i was a Believer. there was no sudden change in habits or behavior or immediate noticeable change like crossfit has changed me physically.

does this make sense?

TKD w/ (some) Power

Yes! Dug deep physically and memorywise to complete Taeguk 1 Jang, the first basic form of TKD.

10 curls
10 hammer curls
2 rnds of
15 squats

03.03.08

"Linda"

Deadlifts @ 145 lbs
Bench @ 115 average
Cleans @ 75
all reps done as Rx'd except 2 breaks each in bench and cleans (i forget which set)


Totally stoked for filthy fifties! gotta find a jump rope though.

Diet

so, for the first time in my life, i am watching what i eat. no, i'm not on a diet to lose weight.

i took the 40-30-30 idea that Crossfit promotes and boiled it down to what it really is trying to convey. what they really mean is eat less processed stuff ergo eat food close to what God created. therefore, i am on the Creation Diet, which emphasizes food that is either what God made or close to it. This way i can be fairly relativist (read: lenient), but still 'healthy' and I don't havta count calories or percentage points. Example, God didn't create bread, but its not too far off. Coffee is only roasted and ground before ingested :) Obviously, fruits, vegetables, rice, oats, juice etc is all good for you.

2.03

Angie

as Rx'd - 37:30

did it today, rest day, because I didn't feel like doing it after a nine hours ski day.



Crossfit in Christ lessons learned so far:

Compete with yourself. If you compare yourself to others, whether you are better than them because their form is sloppy or worse than them because they are stronger and faster, only bad attitudes and negative outlooks can result.

There's a WOD every day; there should be a JOD (Jesus-out of the day). Think of the "children's" song Read Your Bible and Pray Every Day.