8.31.11

WOD:
8 rounds for max reps of:
75 lb. Push Press, 20 seconds; 10 seconds rest; Alternating Jump Lunges, 20 seconds; 10 seconds rest. Publish total reps.

I Did:
72 Push Presses and 78 Jumping Lunges
("Scaled" by doing 20 second rest rather than 10 second rest)

8.29.11 "CrossFit Total"

WOD: "CrossFit Total": 1-Back Squat; 1-Shoulder Press; 1-Deadlift; Report Total

I Did: 205 - 105 - 245 for 555 lbs total

8.28.11

WOD: 5 rounds for time of 3 Cleans; 20 Burpees

I did: 5 rounds in 13:39 of 3 Cleans with 95 lbs (good form) and 20 Burpees (to a bench)

The burpees were the hard part of this WOD.

8.27.11

WOD: AMRAP 10 minutes of: 15x 20 lb Wall Balls; 15 foot rope climb, 1 ascent.

I Did: 4 rounds (minus 1 pull-down) of 15x 24 lb. Wall Balls, and 15 lat pull-downs using the rope attachment with about 100 lbs. on the machine.

8.25.11 "Nancy"

WOD: "Nancy": 5 rounds for time: 400m Run; 95 lb. Overhead Squats, 15 reps

I did: 22:19: 5 rounds: 1/4 mi Run; 45 lb. Back Squats, 15 reps

I did the first 2 runs at 7.7 mph on the treadmill, and the last three at 7.9. Breathing pretty good at the end of each of the last 3.

I did 45 lb. overhead squats for the first round, but I still don't have the flexibility to do that correctly, my dips were not full and maybe only about 1/3 dip, my arms were bent, and by the end my mid and lower back were very tight and crampy feeling. So I switched to the back squats at that point with the bar, and could do 15 reps straight until the last round when I did 10, quick blow, then completed the last 5.

Went again in the morning today, which was good. However, by tonight my upper posterior thighs are very sore and tight again. I will try to stretch every couple of hours and see if that helps. Otherwise tomorrow is going to be a very sore day. Aunt Vivian's funeral is tomorrow, and Sarah Maul's wedding is tomorrow night.

8.24.11

WOD: 5 rounds for time: 185# Deadlifts (15); Toes to Bar (15)

I Did: 5 rounds (forgot to do the timing, but kept a "pushing it" pace): 135# Deadlifts (15) and Incline Situps (15)

I hung on the bar and tried to do some toes to bars to see if I could. I could get my knees up to about my rib cage height, with legs about 25-30 degree bend and feet about bell height. I tried about 4 just to see. Felt like a goofball so I went to the Incline Sit-up Bench with knees up. We don't really have a GHD sit-up machine at SNAP, but I've wondered about using the back extension machine and mounting it backwards?? I did 15 deadliest straight through for the first three sets, a slight break on the fourth and got to 10 on the 5th, waited a few seconds and did 5 more. I should probably add 10 lbs next time.

OOOOOh. Also, I did this at 6:00 in the morning. It seems to take too much time in the evening because I rest a little after work, eat, wait an hour or so and then go work out at 7:30, 8:00, 8:30, whatever. Then have trouble sleeping, so I'll try to get back in the swing of going in the morning.

8.23.11

WOD:
5 rounds for time of: 40 Double Unders; 30 Box Jumps (24 inch); 20 Kettlebell Swings (1.5 pood)

I Did:
5 rounds (forgot to check time) of 80 Single Jump Ropes, 30 Box Jumps (about 14 inches, tallest thing at the gym); 20 Kettlebell Swings (55 lb. Dumbbell)

Felt like a good workout to start out after a few days off. Thursday had an argument and just didn't feel like working out, then was on-call Friday, Saturday, Sunday -- and it is always difficult to get a workout in when the phone could ring at any minute and you have to help someone with hospice, or other problems. Monday night I mowed the yard, and knew I would be working out this morning, so didn't do a WOD. Extra nice that Carolyn and I had a day off together because of working the weekends and could go to the gym together. I asked Travis if he would think about going to the Grand Tetons with me in September for a few days of backpacking. I think he would be fun to go with.

So all-in-all -- somewhat disappointed in taking a few days off, but on the other hand, I am in this for the long-haul. I mean working out, one way or another, either running or CrossFit or whatever comes along. Found that there really is no secret to losing weight. When I stick to my plan the weight seems to come off. Although I frequently hit discouraging plateaus. But the more I stick to this the better it works: Lean meats, health fats, nuts and seeds, colorful abundant vegetables, some fruit, some whole grains and as little processed carbs as I can manage, and plenty of water, avoid sodas (even diet ones).

8.17.11

8.16.11 Rest Day

8.17.11 WOD: Run 5k
I ran 5k on the 84th Street, Adams, 70th Street, Leighton route. Completed 3.1 miles in 30:07, hilly route

8.15.11

WOD: With a continuously running clock, do 1 pull-up and 1 handstand push-up during the first minute. then 2 pull-ups and 2 HSPU during the second minute, then 3 and so on. When you can't finish one of the sets (either pull ups or HSPUs) just do the other set until you can't complete that. Count full sets of each.

I did: Pull-ups with 61 lbs. assist and dumbbell shoulder presses with 30 lbs.
I completed 10 rounds of pull-ups and 12 rounds of presses. However, after the first 4 rounds which were all within 1 minute time frame, I modified it to 1 minute to complete pull-ups and 1 minute to complete presses (so I started each exercise on the minute).

8.14.11

WOD: Behind the Neck Jerk 1-1-1-1-1-1-1

I Did: Behind the Neck Jerk:
45 (warm-up)-55-65-75-85-95-105-115
At 105 and 115 I had a little trouble bringing the weight back down and racking it. I would go from fully overhead with arms wide on the bar (the only way I can get the weight up from behind my neck) to lowering and regrouping at the same time in front of me and trying to get it into the rack. Would have been nice to have a spotter on this one. Think I might have been able to lift a little more weight if I would have had a spotter or could have dropped the weights.

8.13.11 "Gator"

WOD: "Gator"
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push: 105-105-105-105 (all on locking-Rack) then moved to free weights to work on form: 45-55-95-95 (95 was about the max I could do 5 reps with good form and hips below knees without getting the weight extended too far out in front of me)
Push-ups on the end of the treadmill (they seem a little easier that way, but I was still shot by the end)

8.12.11 was a Rest day because I just ran out of time.

8.11.11

WOD: AMRAP in 12 minutes: 400m Run, 5 deadlifts

I Did: 4-1/2 Rounds: 1/4 mi. runs in 2 minutes or less, and 135# deadliest.
I used a weight that I knew I could do 5 without stopping, but would still be a work-out. When 12 minutes was up I had finished 4.5 rounds (finishing with the run of course), then jogged and walked for  couple minutes, added 50# to the bar and did 5 more deadliest with 185, and 5 pull-ups with 61 # assist and some 45 pound shoulder presses just to loosen up.

8.10.11 Overhead Squats

WOD: Overhead Squats 3-3-3-3-3

I did:
5 overhead squats just with a 15 lb. bar to try to get my shoulders loose. I can't do them without the weight coming too far forward. I will continue to work on flexibility and get that right.
Since i can't do overhead squats with weight I did:
Front squats:
3 w/ 45 lb bar
3 w/ 95 lbs
3 w/ more with 95 lbs. All of the above with full squat ROM. At this point my antecubitals were very tight and sore so I switched to back squats
3 w/ 115
3 w/ 135
3 w/ 155
3 w/ 185.
I did all of these in the squat rack which kept the bar moving exactly vertically, kept my weight back on my heels and enabled me to do good form. It is somewhat restricting that way though.
And to think, in high school at 152 lbs. I was half-squating (now I know) 315 lbs 10 times. Then again, it wrecked my knees to do that!

8.8.11

Had just a few minutes.
Got home from work, wanted to work out, shower, eat and get to church for a meeting by 7:00.

WOD:
3 rounds of: Run 1/2 mi., rest 3 minutes.

I was on the bike trail so couldn't judge distance accurately. Here's what I know. I ran the first leg after warming up for 1/2 mile. That leg took 4:18. Rested 3. Ran the exact same in the opposite direction in 4:03. Rested 3. Ran back to the car in 4:29 (don't know the distance). In all, I'd say I pushed about as hard as I dared on a trail in the sun by my self.  Lungs were burning, heart was pounding. Still--am slower than I was even a year or so ago.

8.9.11 -- Rest day.

8.7.11

Another made up WOD today. Trying to balance using different muscles, different effects and struggling to use less weight. I read the foundations and primary training info in the CrossFit Journal and one thing that especially stood out to me is the correct "loading" of weights. The article said that in exercises with multiple rounds, the weight should be set such that, the first round is difficult but do-able. The second round needs to be broken into sections. And the third round should be having to do just a few reps with each section to get through it (or something to that effect).

25-15-9: Deadlifts; Dumbbell Presses
I did the first 5 deadlifts with 185 lbs because I had been able to get through this type workout with that weight before. However, my lower back felt sketchy, and I could only do about 3 lifts and then break, so following the advice above, I reduced to 135 lbs and was able to do 10-12 reps, then break and get back to it quickly. That is still more weight than advised above, but I think I can live with this, and my back felt much more able to handle the load. I used 30 lbs dumbbells for the overhead presses, and that felt about right as well, because with the final lift on each round I was barely able to lock out my elbows or had to do it over again in order to get a good lift.

8.6.11

Did my own to get back to it. Finally got rid of the soreness and, more than that, actual muscle pain. Started out with:

21-15-9: Burpees, Kettlebell Swings (45 lb. plate), Pull-Ups
20:00