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!