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
Monday, March 31, 2008
Sunday, March 30, 2008
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:
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:
Friday, March 28, 2008
Thursday, March 27, 2008
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.
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.
Wednesday, March 26, 2008
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.
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.
Tuesday, March 25, 2008
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
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
Monday, March 24, 2008
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...
Sunday, March 23, 2008
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...
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...
Saturday, March 22, 2008
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.
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.
Friday, March 21, 2008
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.
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.
Thursday, March 20, 2008
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.
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
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
Wednesday, March 19, 2008
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
69 pushups - 2 minutes
break - 2 minutes
65 situps - 2 minutes
Saturday, March 15, 2008
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!
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!
Thursday, March 13, 2008
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.
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.
Thursday, March 6, 2008
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!!
Wednesday, March 5, 2008
Tuesday, March 4, 2008
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!
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.
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
10 step jumps
10 kb using 10lb db
wlking lung-50!
5 pushpresses
10 back ext subs
Monday, March 3, 2008
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?
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
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.
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.
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.
Sunday, March 2, 2008
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.
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.
Subscribe to:
Posts (Atom)