3 rounds of
40lbs DB Thruster 15 reps
45 butterfly sit-ups w/ab-mat
Time: 11:20
Workouts like these are fun. You just hit it and get it done instead of dragging on and on like the longer workouts. I was able to knockout the first round without having to break any of the reps up and I was able to stay pretty consistant with the last two rounds.
Worked on my kips today and figured out that I've been initiating the swing from my legs rather than my chest. Now that I've got the form down, I can really start working them in practice.
Tommorrow is a rest day, yay!
Wednesday, June 30, 2010
Tuesday, June 29, 2010
RJ
“RJ”
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (scaled to 20 jumping rope pullups)
50 Push-ups (scaled to 30 push-ups)
Time: 50:23
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
This is one of those WODs that you don't care what your time is, you're just happy to finish. Cut-off time was 60 mins. I initially didn't want to scale the push-ups back but I trusted my trainer and I'll probably be thankful for it later on.
I've also decided to hold off on strength work (meaning heavy lifts) until after the garage games. I've only been at this for a month now and that's not enough time to really assess my strengths and weaknesses. As much as I want to have a good showing at the games I don't want to risk overtraining by trying to squeeze in too much at once. My plan for right now is to keep doing the wods on schedule and add in extra work on pull-ups, dips, and double unders. After the games I'll probably take a week off (as it will be 12 weeks of total work by then) and then start back up adding heavy lifting in conjunction with wods. I will probably go for the 5/3/1 program and see how that works.
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (scaled to 20 jumping rope pullups)
50 Push-ups (scaled to 30 push-ups)
Time: 50:23
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
This is one of those WODs that you don't care what your time is, you're just happy to finish. Cut-off time was 60 mins. I initially didn't want to scale the push-ups back but I trusted my trainer and I'll probably be thankful for it later on.
I've also decided to hold off on strength work (meaning heavy lifts) until after the garage games. I've only been at this for a month now and that's not enough time to really assess my strengths and weaknesses. As much as I want to have a good showing at the games I don't want to risk overtraining by trying to squeeze in too much at once. My plan for right now is to keep doing the wods on schedule and add in extra work on pull-ups, dips, and double unders. After the games I'll probably take a week off (as it will be 12 weeks of total work by then) and then start back up adding heavy lifting in conjunction with wods. I will probably go for the 5/3/1 program and see how that works.
Monday, June 28, 2010
Bad dayz, dey happen
Workout as rx'd
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
What I did:
Body weight walking lunges, 50 feet
15 Burpees
Time: 22:32
I started out with the rx'd weight but everytime I lunged my back quad would pull painfully tight. Not sure if the weight was too much or if I was taking too long of strides or what but I dropped the weight so as not to pull something. I kinda feel I pussed out on the workout even though I finished.
I'm just going to chalk it up to a bad day and move on. Shit happens
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
What I did:
Body weight walking lunges, 50 feet
15 Burpees
Time: 22:32
I started out with the rx'd weight but everytime I lunged my back quad would pull painfully tight. Not sure if the weight was too much or if I was taking too long of strides or what but I dropped the weight so as not to pull something. I kinda feel I pussed out on the workout even though I finished.
I'm just going to chalk it up to a bad day and move on. Shit happens
Saturday, June 26, 2010
Over-Head squats to close out the week
OHS 1-1-1-1-1-1-1
95-105-115-125-130-135(fail)-135
I could've done more weight, the only reason I failed the 6th set is because for some reason I brought the bar forward when I squatted down. For my first time doing Over-head squats I'm happy with 135lbs as I was only expecting to get 115lbs.
Good way to end week 3
95-105-115-125-130-135(fail)-135
I could've done more weight, the only reason I failed the 6th set is because for some reason I brought the bar forward when I squatted down. For my first time doing Over-head squats I'm happy with 135lbs as I was only expecting to get 115lbs.
Good way to end week 3
Friday, June 25, 2010
Sprints
10 x 100m sprints with 90 sec rest in between.
1. 16.03
2. 16.3
3. 15.8
4. 16.5
5. 16.1
6. 17.1
7. 16.8
8. 17.6
9. 16.7
10. 16.7
Total time: 2:46
I definately needed this today, my right shoulder is jacked from yesterday. I'm pretty happy with the times being consistant.
1. 16.03
2. 16.3
3. 15.8
4. 16.5
5. 16.1
6. 17.1
7. 16.8
8. 17.6
9. 16.7
10. 16.7
Total time: 2:46
I definately needed this today, my right shoulder is jacked from yesterday. I'm pretty happy with the times being consistant.
Thursday, June 24, 2010
Yay power cleans!
WOD
5 rounds of
3 min AMRAP w/ 1 min rest in between of:
3 power cleans 115 lbs
6 push-ups
9 knees to elbows
10 rounds total (2 rounds each set)
Have I mentioned lately how much I love power cleans? They are without a doubt my favorite olympic lift, just slightly edging out deadlifts.
Knees to elbows did me in on this WOD. Not so much the knee lifting but the hanging was killing my shoulders. I think my shoulders are probably the weakest part of my game right now. I need to start doing more push-ups, pull-ups and dips.
5 rounds of
3 min AMRAP w/ 1 min rest in between of:
3 power cleans 115 lbs
6 push-ups
9 knees to elbows
10 rounds total (2 rounds each set)
Have I mentioned lately how much I love power cleans? They are without a doubt my favorite olympic lift, just slightly edging out deadlifts.
Knees to elbows did me in on this WOD. Not so much the knee lifting but the hanging was killing my shoulders. I think my shoulders are probably the weakest part of my game right now. I need to start doing more push-ups, pull-ups and dips.
Wednesday, June 23, 2010
Rest Day
My chest and shoulders were still fucked from monday's workout so I decided to take today as a rest day. Also, I'm cutting out the weekly weigh-inn's for the time being. They really aren't helping me any and I feel that I should focus more on my workouts and progression as opposed to weight loss. The weight will come off as I get stronger, faster and better. Right now I'm happy with the work I've been doing, I'm improving with every workout and should be able to start doing some WODs totally as RX'd. That's far more important then my weight.
I'm starting to understand why some crossfitters have such a hard time taking a rest day. My mood definately drops a bit when I don't get a workout in but at the same time I know that if I don't take one or two rest days now, I might end up having to take a few weeks off down the road. It's been said multiple times, there's a fine line between hard and stupid. And since it's only week 3 of steady wods and I've got 9 weeks to the garage games, there's no since in forcing myself to do something that's going to burn me out or get me hurt.
I'm starting to understand why some crossfitters have such a hard time taking a rest day. My mood definately drops a bit when I don't get a workout in but at the same time I know that if I don't take one or two rest days now, I might end up having to take a few weeks off down the road. It's been said multiple times, there's a fine line between hard and stupid. And since it's only week 3 of steady wods and I've got 9 weeks to the garage games, there's no since in forcing myself to do something that's going to burn me out or get me hurt.
Tuesday, June 22, 2010
Rows and Wall Balls
For time:
2k row
50 wall ball shots(14 lbs ball)
1k row
35 wall ball shots
500m row
20 wall ball shots
Time: 23:46
Rowing almost 2 miles is a new level of hell that I didn't know about. It's pretty bad when you look forward to wall ball shots. Next time I'm doing wall ball shots it'll be with the 20 pound ball as I was killing it with the 14 pounder.
Hopefully tommorrow is strength work or a short metcon. These long wods are the bane of my existance.
2k row
50 wall ball shots(14 lbs ball)
1k row
35 wall ball shots
500m row
20 wall ball shots
Time: 23:46
Rowing almost 2 miles is a new level of hell that I didn't know about. It's pretty bad when you look forward to wall ball shots. Next time I'm doing wall ball shots it'll be with the 20 pound ball as I was killing it with the 14 pounder.
Hopefully tommorrow is strength work or a short metcon. These long wods are the bane of my existance.
Monday, June 21, 2010
Where I train
Found this today, it's an excellent description of where I train.
-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.
-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.
-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.
-I train where advertising is sacrilege. I train where I am a walking advertisement.
-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.
-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.
-I train where if I want to keep my shirt on I can....but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine...no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.
-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.
-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.
-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.
-I train where everyone applauds when I do well, and I applaud for them.
-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.
-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.
-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.
-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.
-I train because laziness sickens me, and preventable disease is exactly that...preventable through effort, not medication.
-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.
-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.
-I train with football players, grandmas, kids, housewives, doctors.
-I train with people of every walk of life, and if I cared about status...someone would make me leave.
-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.
-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.
-I train with people that make my day better.
-I train in a place where I want to be, not a place I feel I have to be.
-I train under expectations. Expectations to be better than yesterday.
-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about "I"....its about "us"
-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.
-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.
-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.
-I train where advertising is sacrilege. I train where I am a walking advertisement.
-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.
-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.
-I train where if I want to keep my shirt on I can....but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine...no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.
-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.
-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.
-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.
-I train where everyone applauds when I do well, and I applaud for them.
-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.
-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.
-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.
-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.
-I train because laziness sickens me, and preventable disease is exactly that...preventable through effort, not medication.
-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.
-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.
-I train with football players, grandmas, kids, housewives, doctors.
-I train with people of every walk of life, and if I cared about status...someone would make me leave.
-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.
-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.
-I train with people that make my day better.
-I train in a place where I want to be, not a place I feel I have to be.
-I train under expectations. Expectations to be better than yesterday.
-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about "I"....its about "us"
Week 3 and a new purpose
WOD
For time
600m run
165lbs bench press, 30 reps
1000m run
165lbs bench press, 20 reps
1600m run
165lbs bench press, 10 reps
Time: 41:36
This workout was brutal, the bench presses are what really killed me. I opted to run instead of rowing as I thought it would save my arms but i'm wondering if I should've done the rows anyway. Considering I ran 2 miles and pushed 3/4 of my bodyweight up over 60 times, I'm not complaining.
In other news, I've signed up for the Crossfit Garage Games which are taking place on August 21st 2010, more details here I'm doing this because I'm a competator at heart, and having a goal or something to work towards will help keep me focused and force me to push myself that much harder.
Let me be clear that I'm not just looking to simply show up, or to have a good showing. I'm going in there ready for war and to place as high as I possibly can. I have no idea what the competition is going to be like nor do I care. If people beat me, it'll be because they were stronger and faster than me, not because they outworked me.
"A true warrior enters the arena with all his powers at the ready." -Akuma
For time
600m run
165lbs bench press, 30 reps
1000m run
165lbs bench press, 20 reps
1600m run
165lbs bench press, 10 reps
Time: 41:36
This workout was brutal, the bench presses are what really killed me. I opted to run instead of rowing as I thought it would save my arms but i'm wondering if I should've done the rows anyway. Considering I ran 2 miles and pushed 3/4 of my bodyweight up over 60 times, I'm not complaining.
In other news, I've signed up for the Crossfit Garage Games which are taking place on August 21st 2010, more details here I'm doing this because I'm a competator at heart, and having a goal or something to work towards will help keep me focused and force me to push myself that much harder.
Let me be clear that I'm not just looking to simply show up, or to have a good showing. I'm going in there ready for war and to place as high as I possibly can. I have no idea what the competition is going to be like nor do I care. If people beat me, it'll be because they were stronger and faster than me, not because they outworked me.
"A true warrior enters the arena with all his powers at the ready." -Akuma
Friday, June 18, 2010
Cindy
"Cindy"
AMRAP in 20 mins of
5 pull-ups
10 push-ups
15 squats
11 rounds.
Technically this was supposed to be 15 rounds of Cindy but Nate cut us off at 20 min. I could have done all 15 rounds but it would have been to the point of diminishing returns as I probably would've taken another 10 minutes to complete the last five rounds.
I'm happy with getting 11 as my goal was to get 10. I was still pretty wrecked from yesterdays Deadlifts that I almost took today off. I'm glad I didn't. Still I'm happy to have gotten four workouts this week. Not sure if I'll take the weekend off or not, I might go in tommorrow just for some skill work. At the moment I'm barely keeping my eyes open so I may take the extra rest.
AMRAP in 20 mins of
5 pull-ups
10 push-ups
15 squats
11 rounds.
Technically this was supposed to be 15 rounds of Cindy but Nate cut us off at 20 min. I could have done all 15 rounds but it would have been to the point of diminishing returns as I probably would've taken another 10 minutes to complete the last five rounds.
I'm happy with getting 11 as my goal was to get 10. I was still pretty wrecked from yesterdays Deadlifts that I almost took today off. I'm glad I didn't. Still I'm happy to have gotten four workouts this week. Not sure if I'll take the weekend off or not, I might go in tommorrow just for some skill work. At the moment I'm barely keeping my eyes open so I may take the extra rest.
Thursday, June 17, 2010
Deadlifts are my BITCH!
Deadlifts
5-5-5-5-5
235
245 (Old known PR)
265
285
305!!!
Extra set for shits and giggles
315 x 2
Words can't describe how fucking pumped I am with todays results!
My last known 5 rep max was 245lbs, I haven't done a 1 rep max so I went off that (according to my wod book my 1rm should've been 275lbs). I saw this wod last night before I went to sleep so I went to sleep with 265lbs dancing in my head. So I worked up to 245, hit and felt it was way too easy. I hit 265 and was surprised that it was still pretty easy. 285 was tougher but I still didn't have much trouble with it. When I put 285 down I said to myself "I've got 300lbs". So I set 305 up, went for it and got it! I tried 315 for shits and giggles but I was whooped from the last few pulls so I only got two reps in. Which I'm not ashamed about in the least.
The scarey part is, I think I could've done even MORE. 305 was tough but I wasn't struggling to move the bar. I probably would've hit 315 had I not been so tired.
I'll be posting video's of my 305 and 315 pulls to my facebook.
5-5-5-5-5
235
245 (Old known PR)
265
285
305!!!
Extra set for shits and giggles
315 x 2
Words can't describe how fucking pumped I am with todays results!
My last known 5 rep max was 245lbs, I haven't done a 1 rep max so I went off that (according to my wod book my 1rm should've been 275lbs). I saw this wod last night before I went to sleep so I went to sleep with 265lbs dancing in my head. So I worked up to 245, hit and felt it was way too easy. I hit 265 and was surprised that it was still pretty easy. 285 was tougher but I still didn't have much trouble with it. When I put 285 down I said to myself "I've got 300lbs". So I set 305 up, went for it and got it! I tried 315 for shits and giggles but I was whooped from the last few pulls so I only got two reps in. Which I'm not ashamed about in the least.
The scarey part is, I think I could've done even MORE. 305 was tough but I wasn't struggling to move the bar. I probably would've hit 315 had I not been so tired.
I'll be posting video's of my 305 and 315 pulls to my facebook.
Wednesday, June 16, 2010
WOD and weigh-in
As Many Rounds as possible (aka AMRAP)
in 12 minutes of
125lb front squat
10 chest to bar pull-ups (with large rubber band)
40 single unders
Result: 5 rounds
Pull-ups did me in, the first round was good then I could barely mange 2-3 at a time. First time doing front squats in a WOD I thought 125 was going to be tough but I had no problems with it.
Weigh-In: 219
I sabotaged my diet over the weekend plus some drinking throughout the week.
I think starting next week I'm going to start going in twice on the days I don't have something going on for extra skill / strength work. I'm doing alright with the WODs so far but I want to do more.
in 12 minutes of
125lb front squat
10 chest to bar pull-ups (with large rubber band)
40 single unders
Result: 5 rounds
Pull-ups did me in, the first round was good then I could barely mange 2-3 at a time. First time doing front squats in a WOD I thought 125 was going to be tough but I had no problems with it.
Weigh-In: 219
I sabotaged my diet over the weekend plus some drinking throughout the week.
I think starting next week I'm going to start going in twice on the days I don't have something going on for extra skill / strength work. I'm doing alright with the WODs so far but I want to do more.
Monday, June 14, 2010
Week 2...FIGHT!
For time:
Row 30 calories
75 pound Thruster, 30 reps
jumping pull-ups (Rope), 30 reps
40lb dumbbell swings, 30 reps
Row 20 calories
75 pound Thruster, 20 reps
jumping pull-ups (Rope), 20 reps
40lb dumbbell swings, 20 reps
Row 10 calories
75 pound Thruster, 10 reps
jumping pull-ups (Rope), 10 reps
40lb dumbbell swings, 10 reps
Time: 25:30
I definately could've gone heavier with the Thrusters. I also think I really sabatoged myself this weekend with poor eating and drinking habits.
Row 30 calories
75 pound Thruster, 30 reps
jumping pull-ups (Rope), 30 reps
40lb dumbbell swings, 30 reps
Row 20 calories
75 pound Thruster, 20 reps
jumping pull-ups (Rope), 20 reps
40lb dumbbell swings, 20 reps
Row 10 calories
75 pound Thruster, 10 reps
jumping pull-ups (Rope), 10 reps
40lb dumbbell swings, 10 reps
Time: 25:30
I definately could've gone heavier with the Thrusters. I also think I really sabatoged myself this weekend with poor eating and drinking habits.
Thursday, June 10, 2010
Randy
WOD
75 power snatches @ 45lbs for time.
Time: 7:50
This was my first time with power snatches. Though I was told I "had a nice snatch" (meaning: my form was good) and that I probably could've gone a bit heavier.
Hopefully next week we'll do some of the ladies (wods with female names) so far I've only done Randy and Nuts....and that just sounds gay.
75 power snatches @ 45lbs for time.
Time: 7:50
This was my first time with power snatches. Though I was told I "had a nice snatch" (meaning: my form was good) and that I probably could've gone a bit heavier.
Hopefully next week we'll do some of the ladies (wods with female names) so far I've only done Randy and Nuts....and that just sounds gay.
Wednesday, June 9, 2010
Weigh-in
I finally picked up a scale so I can keep track of my weight loss. I don't bow to the almighty scale though as I know if I'm maintaining weight by my pants feel looser, then I'm making progress. However, the scale is a good indicator of my work and dieting.
Weight: 216.5
For the sake of tracking, I'm considering this week to be "Week 1" with my ramp-up being "Week 0". We'll see how I do after a few weeks.
Weight: 216.5
For the sake of tracking, I'm considering this week to be "Week 1" with my ramp-up being "Week 0". We'll see how I do after a few weeks.
4x800 m
WOD
4 x 800m, rest as nessecery
6:26
3:51
4:10
4:07 (almost met pukey)
Total time: 18:34
The first time is off because we ran an alternate course but unfortunately the sign for the turn around point had dissapeared so we ended up running probably closer to 1000m.
I'm actually pretty happy with the times considering I drank quite a bit with my roomate. Not hungover or anything but definately felt it, especially on the last run.
4 x 800m, rest as nessecery
6:26
3:51
4:10
4:07 (almost met pukey)
Total time: 18:34
The first time is off because we ran an alternate course but unfortunately the sign for the turn around point had dissapeared so we ended up running probably closer to 1000m.
I'm actually pretty happy with the times considering I drank quite a bit with my roomate. Not hungover or anything but definately felt it, especially on the last run.
Tuesday, June 8, 2010
Friday, June 4, 2010
NUTS!!!
WOD (as rx'd)
10 Hand-stand push-ups
15 Deadlifts 250lbs
25 Box jumps 30"
50 pull-ups
100 wall ball shots, 20lbs ball,
200 double unders
400m while carrying a 45lb plate
WOD (what I did)
10 elevated push-ups
15 Deadlifts 145lbs
25 box jumps 24"
50 ring pulls
75 wall ball shots, 20lb ball
200 single unders
400m while carrying at 45lb plate
Time: 24:30
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Today was my first "official" WOD and it was BRUTAL!
Notes
- Could've gone heavier on the deadlifts. But as it was my first WOD they kept the weight low
- I was only supposed to do 50 wall ball shots, but I didn't hear Chace say that so I was going for 100. He caught me at 65 and told me to do 75...much to my relief
- I FUCKING HATE WALL BALLS!
- I wanted to go to pull-ups but chace had me stay with the ring pulls until I got my shoulder strength up a bit.
While most people might balk at being head back on weights/reps/etc. Those are actually the reasons why I'm loving Crossfit Sandy Springs. Instead of letting my ego run away with me, they're keeping me grounded and bringing me up slowly. And that actually is keeping me motivated to do more in the future. So instead of going heavier and feeling like "Aw man, I should've done better." I now feel like "oh man! I can do more!"
Thankfully I have nothing else to do today except to chill and recover for tommorrow
10 Hand-stand push-ups
15 Deadlifts 250lbs
25 Box jumps 30"
50 pull-ups
100 wall ball shots, 20lbs ball,
200 double unders
400m while carrying a 45lb plate
WOD (what I did)
10 elevated push-ups
15 Deadlifts 145lbs
25 box jumps 24"
50 ring pulls
75 wall ball shots, 20lb ball
200 single unders
400m while carrying at 45lb plate
Time: 24:30
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Today was my first "official" WOD and it was BRUTAL!
Notes
- Could've gone heavier on the deadlifts. But as it was my first WOD they kept the weight low
- I was only supposed to do 50 wall ball shots, but I didn't hear Chace say that so I was going for 100. He caught me at 65 and told me to do 75...much to my relief
- I FUCKING HATE WALL BALLS!
- I wanted to go to pull-ups but chace had me stay with the ring pulls until I got my shoulder strength up a bit.
While most people might balk at being head back on weights/reps/etc. Those are actually the reasons why I'm loving Crossfit Sandy Springs. Instead of letting my ego run away with me, they're keeping me grounded and bringing me up slowly. And that actually is keeping me motivated to do more in the future. So instead of going heavier and feeling like "Aw man, I should've done better." I now feel like "oh man! I can do more!"
Thankfully I have nothing else to do today except to chill and recover for tommorrow
Wednesday, June 2, 2010
Day 3...finally!
Despite a hacking cough this morning, I still made it to my final on-ramp session.
Lifts:
Med Ball Power Cleans
Push Jerk
WOD
500m row
3 rds of
12 med ball power cleans
9 push jerk
500m row
Time: 10:40 something I believe
I've really got to get better at remembering my times before I blog.
I was really happy with this work out. I paced myself on the first row and had enough gas in the tank to keep the second row around 2 mins which is a solid time for me. I took minimal breaks on the lifts and actually took less breaks on the last set than the second one. I also really focused on my breathing and it seemed to help me in the long run. The biggest problems I have during workouts is I go out way to hard in the beginning and then I'm sucking air trying to maintain it through the end. I know it may not be the "balls out" mentality of some CFers but I'd rather have a constant effort throughout the workout than to blow my load in the beginning and struggle to finish.
Am I wrong for thinking that way?
Lifts:
Med Ball Power Cleans
Push Jerk
WOD
500m row
3 rds of
12 med ball power cleans
9 push jerk
500m row
Time: 10:40 something I believe
I've really got to get better at remembering my times before I blog.
I was really happy with this work out. I paced myself on the first row and had enough gas in the tank to keep the second row around 2 mins which is a solid time for me. I took minimal breaks on the lifts and actually took less breaks on the last set than the second one. I also really focused on my breathing and it seemed to help me in the long run. The biggest problems I have during workouts is I go out way to hard in the beginning and then I'm sucking air trying to maintain it through the end. I know it may not be the "balls out" mentality of some CFers but I'd rather have a constant effort throughout the workout than to blow my load in the beginning and struggle to finish.
Am I wrong for thinking that way?
Tuesday, June 1, 2010
The frustration of me
I was supposed to have my final on-ramp class last saturday but I caught some sort of bug that knocked me on my ass. As I write this I'm still dealing with a little remnents of the bugger. I had rescheduled the class for this morning but because I'm not on a normal sleep cycle, I overslept and wound up missing it.
This is a problem I've had for a while now. I start off a new program or just start going back to the gym again. The first week goes well and I'm excited and then something in my brain goes "what's this, he's happy and making progress? oh we can't have that now. Release the Kraken!!!" (ok maybe it doesn't say that part about releasing the Kraken, but it's such a cool line.) And so my brain sends a depth charge of stupid to some other part of the brain that actually wants me to do something and causes me to basically self-destruct and sabotage whatever it is I'm trying to do.
I've read quite a bit on this and it goes by many names. Laziness, fear, demon, monster, negativity...etc. The problem I have is not naming the beast but slaying it. Just when I think I've got it conquered, the motherfucker comes out of no where and drops me again!
Does anyone know how to conquer this motherfucker?
This is a problem I've had for a while now. I start off a new program or just start going back to the gym again. The first week goes well and I'm excited and then something in my brain goes "what's this, he's happy and making progress? oh we can't have that now. Release the Kraken!!!" (ok maybe it doesn't say that part about releasing the Kraken, but it's such a cool line.) And so my brain sends a depth charge of stupid to some other part of the brain that actually wants me to do something and causes me to basically self-destruct and sabotage whatever it is I'm trying to do.
I've read quite a bit on this and it goes by many names. Laziness, fear, demon, monster, negativity...etc. The problem I have is not naming the beast but slaying it. Just when I think I've got it conquered, the motherfucker comes out of no where and drops me again!
Does anyone know how to conquer this motherfucker?
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