12.31.11 "Ricky"

WOD: Complete as many rounds as possible in 20 minutes: 10 Pull-Ups; 5x 75-lb. Dumbbell Squat Cleans; 8x 135-lb. Push-Press

I Did 5 complete rounds: 10 Pull-ups with 69.5-lb. assist; 5x 40-lb. Dumbbell Squat Cleans; 8x 95-lb. Push Press.

Then I ran 2 miles in 23:50 to start back on a running plan to get to 10k Race endurance. Hopefully this will give me some "Met-Cons" and help my heart and lungs.

12.30.11 "Hidalgo"

WOD: For Time: Run 1 mile, rest 2 minutes; 135-lb Squat Cleans, 20 reps; 20 Box jumps, 24" Box; 20 Walking Lunges with 45-lb. plate overhead; 20 Box jumps, 24" Box; 20 135-lb. Squat Cleans, 20 reps; rest 2 minutes, Run 1 mile.

I Did: 46:48: Run 1 mile (~ 11:30), rest 2 minutes; 95 lb. Squat Cleans, 20 reps; 20 box Jumps onto bench; 20 Walking Lunges with 25 lb. plate overhead; 20 box jumps to bench; rest 2 minutes, run 1 mile.

Scaled per "Pack" at Brand-X.
Very hard on heart and lungs today. Good work out.

12.26.11

WOD: For Time: 10 Muscle-Ups; 100 75-lb. Push Presses; Row 1,000 meters.

I Did: (Brand-X Scaling for "Pack"): 22:53: 10 Muscle-Up progressions (52.5-lb. assisted pull-ups and dips); 75x 55-lbs. Push Presses; 100x 55-lb. Sumo High Dead Lifts (subbed for rowing)

12.25.11

WOD: For Time: Run 1,000 meters; 100 pushups, 10x 135 lb. Snatches

I Did: 16:15:  Run 800 meters, 75 pushups (last 25 from my knees); 10x 75 lbs. Snatches
per Brand-X "Pack" scaling.

12.24.11

WOD: 21-15-9 Reps for Time: 135-lb. Clean; GHD Sit-Ups

I Did: (No time, I ended up talking to a guy at the gym quite a bit during the workout): 95-lb Cleans, Sit-ups on the Sit-Up bench (knees high)

12.22.11 "CrossFit Total"

WOD: 1-Back Squat; 1-Press; 1-Deadlift. Post total weight.

I Did: Increased to 575 total: 205, 125, 245

Done as:
Squat: 205 - 205 (second attempt I tried to get lower. I could only get 1/3 to 1/2 squat with this weight). Matched PR

Press: 95 - 115 - 135 (fail) - 125. Little bit of a push press here. I think that's ok on this WOD. Increased from last CFTotal by 20 lbs.

Dead Lift: 245 (fail) - 245 - 255 (fail). Matched PR.
Overall beat previous CFTotal by 20 lbs.

12.21.11

WOD: 3 rounds for time: Row 1,000 meters, Run 800 meters

I Did: 3 rounds of 100 Sumo Dead Lift High pulls with 25 lb kettle-bell; Run 1/2 mile. Time: 43 minutes
 Exhausting workout. And... having gone to Tab Gym directly from work was even harder. Almost scary cardiac wise with heart rate running 140-150's the  whole time. Back started to get very tired and did hips with all those SDLHP.

12.19.11

WOD: 5 rounds for time: 20 Pull-ups; 30 1.5-pood Kettle-bell Swings; 40 Double-Unders

I Did: 3 rounds in 28:16 of 20 Assisted Pull-ups; 30 Kettle-bell Swings with 45 lb. plate; 40 side-to-side hops.

Assist on Pull-ups: first round 61 lbs.; second round 69.5 lbs.; third round 78 lbs. Even though I increased the assistance each time, I was still only doing one's and two's by the end. Limiting factors -- for speed it was my breathing and heart rate, for strength it was my upper body in the pull-ups.

12.16.11

WOD: 3 rounds for time: 7 Muscle-Ups, 21 Dumbbell Squat Thrusters

I Did:  13:15  3 rounds of: 7 assisted pull-ups (44 lbs first round, 52.5 pounds) each folioed by a dip (same assist) and 21 Thrusters w/ 20 lb Dumbbells.

12.15.11

WOD: Deadlifts 5-5-5-5-5

I Did: 135 - 185 - 205 - 225 (3+1) - 225 (2)

12.14.11

WOD: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm; 15 GHD sit-ups; 35 pound Dumbbell squat snatch, 15 reps, left arm; 15 Toes to bar

I Did: Three Rounds in 26 minutes of: 20 lb Kettle-bell Squat Snatch, 15 reps right arm; 15 sit-ups with 20 lb. Kettle-bell on chest; 20 lb. Kettle-bell Squat Snatch, 15 reps left arm; 15 sit-ups with 20 lb. Kettle-bell on chest.

12.12.11

WOD: Seven rounds for time of: 205-lb. Cleans, 3 reps; Ring Handstand Push-Ups, 4 reps.

I did: Seven rounds (lost track of the time): 100-lb Dumbbell Cleans; 4 Pushups off of a bench.

Warm-up: 1 mile on treadmill, walking and running. It's tough to run and start working out going directly from work to the gym upstairs at Tabitha. Not having barbells or heavy weights is drawback, but being a le to get a workout done on my lunch hour or right after work before going home are advantages.

12.11.11

WOD: 10 sets of 2 Bench Presses

I Did: 95-105-115-125-135-145-150-135-135-135

12.10.11

WOD: (Yesterday's): AMRAP in 20 minutes: Run 400 meters; 21 155-lb. Deadlifts.

I Did: 3 full rounds plus .15 mile, scaled to 135 lb. Deadlifts.

12.7.11 "Wood"

WOD: 5 rounds for time of: Run 400 meters; 10 Burpees 24" Box Jumps; 10 95-lb. Sumo Dead Lift High Pull; 10 95-lb. Thrusters.

I Did: 4 rounds in 40 minutes of: Run 1/4 mile; 10 Burpees; 10 45-lb. SDLHP; 10 40-lb Thrusters

12.6.11

WOD: Back Squats 3-3-3-3-3

I Did: Squats with Dumbbells (Tabitha Gym doesn't have any barbells or heavy weights). I ran a mile to warm up (had to walk some--my running has gotten really bad and the month of not doing anything was horrible on my body) then just did whatever weights I could find: 18 lb. bar; 18+12 lb. bars (30 lbs.); 50 lbs with dumbbells; 70 lbs w/ dumbbells; 90 lb. w/ dumbbells.

12.5.11 Eva

Monday. Didn't want to get up early in the dark. I'm hating winter although the antidepressants seem to be helping. But wanted a work out and wanted to go to the Martha House to see Jeff Valder's group provide a Christmas party for the elders there. So I went to the new company gym on 4th floor again.

WOD: 5 rounds for time: 800 Meter Run; 30 2-pood Kettlebell Swings; 30 Pull-ups.
I Did: 4 rounds of 800 Meter Run, 30 1-pood (35 lb) Kettlebell  Swings. No Pull-ups.

Hard workout. I couldn't run the last two 800 meter runs without walking. My stamina is really lagging with the increased weight and lack of recent exercise. My legs even got tired doing them at only 10:00 minute miles and my breathing was hard. I took my own dumb-bell and use it for the Kettlebell swings. There was no where to do the pull-ups and I can't do them unassisted anyway, so I skipped those. Not a great workout. But a hard workout. And most of all -- I DID a workout.

12.3.11

Second time back to the gym. My endurance is nothing. My strength is down. My weight is up. I was 240.6 lbs. today which may be the most I've ever weighed. So back to the gym.

WOD: AMRAP 200-yard rows, 25 pushups.

I Did: Run 1/4 mile; 25 pushups. Completed 4 full rounds.
Scaling: ran the 1/4s at 10:00 minute miles (6.0 miles/hr); did the last 1-1/2 sets of pushups from my knees. Arms and chest just couldn't do any more.

11.30.11 Restart

I have not been to the gym in about 1 month. In some ways it was good. Nothing hurts right now. My ankle, my hip, my shoulders are all feeling pretty good. I am worried somewhat about my knees. Over the last few months they have become more stiff, sore and weak. They've snap-crackled-and-popped for a long time now, but now I feel my knee cap snapping over my knee as I walk most of the time, and there's the increased soreness. So I worry about that.

So. First day back I wanted a little workout. Had the day off so Carolyn and I went over.
No WOD.
I Did: 20 squats. 20 burpees (on a bench). 15 sit-ups with a 25 lb plate. 10 135-lb. deadlifts.