5.31.12

WOD: Run 5k

I Did: 36:17 by running two minutes, walking one.

Previous in November I failed to even make the 3 miles, so I guess this is an improvement, although it doesn't feel like it compared to where I used to be.

5.29.12

WOD: 21-15-9 rounds of 75-lb. Front Squats; Burpees; Pull-Ups

I Did: 19:47 of 75-lb. Front Squats; Burpees (to bench); Pull-Ups (44-lb. Assist)

5.27.12

WOD: Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats

I Did: 15:19: (Scaled Further, close to "Puppies"): 10 Rope Pull-Downs on Macine with 110 lbs.; 5 Handstand Push-up Progressions (Shins on Back Extension Machine); 10 One-legged Squats (on the Smith Machine for suppose/assist)

5.26.12

WOD:  Clean 3-3-3-3-3-3-3

I Did:
*** Working on getting UNDER the bar in full squat and shoulder rack and then rising ****
1. 45: form and warm up. (Need to rack on shoulders, not wrists out front)
2. 65: form, slow. (Still racking on wrists, need to wok on getting to shoulders)
3. 95: form, not fluid. (Thinking, "Pull" - "Rack" - "Squat")
4. 95: broken form
5. 95: lost last one out front
6. 95: faster, better. (Still forward and not full squats. Narrowed grip and that helped. Need to work on explosiveness to make entire movement more fluid)
7. 95: faster, narrower grip, more explosive. (Was more fluid, but not full squat, didn't rack entirely correctly on shoulders)

5.25.12

WOD: 5 Rounds for Time: 25 45-65-lb. Push-Presses. 50 Double-Unders or 100 Single-Skips.

I Did: 21:28 of 65-lb. Push-Presses. 100 Single Skips.

5.23.12

WOD: Complete as many rounds as possible in 20 minutes of: 3 Chest to bar Pull-ups; 3 Ring dips; 15 Squats


I Did: (Misread the WOD): 8 complete rounds of 5 Pull-ups w/ 44-lb. assist; 5 P-bar dips w/ 44-lb. assist; 15 Squats

5.22.12 "Helen"

WOD: "Helen": 3 rounds for time of: Run 400 meters; 21 Kettlebell Swings with 35-45 lbs.; 12 Pull-Ups.

I Did: 19:24 of 3 rounds of Run .25 miles, 21 KB Swings with 35 lb. Dumbbell, 12 Pull-ups with 44-lb. assist.

On 7/23/11 I did "Helen" in 23:00 doing the KB with a 45-lb. Plate and the Pull-ups with 66-Assist. That's a lot of improvement today!!!

5.18.12

Carolyn and I hiked in Eldorado Canyon State Park outside Eldorado Spring, CO (20 minutes from Marc and Terrianne). We did the Rattlesnake Gulch and part of the Fowler and the road to the trail head. Roughly 3 miles with 1,000 ft of elevation gain. Beautiful view, beautiful walk.

5.17.12 In Boulder

Made-up WOD: 3 rounds of: Run the drive way 5 times; 40 squats; 30 sit-ups; 20 push-ups; 10 pull-ups.

I Did: 2 rounds in 23:00 of running the driveway t times, 40 squats; 30 sit-ups; 20-push-ups; 10 hand-stand pushups with feet on the tree trunk in the yard.

5.14.12

WOD: Overhead Squats: 1-1-1-1-1-1-1

I Did: Still working on opening up my back so basically just messed around and did some squats to no weights against a wall and hands over head. Even just with an empty bar I can only get 1/2 down into the squat and then just lock up. So I went to Walmart and got myself a foam roller to start working on massaging out some of the kinks and increasing flexibility.

5.13.12 "Jag 28" (Back Hurts x1 week)

Last Saturday I hurt my back pretty badly, Sunday and Monday could not even stand up straight. Was locking up and then just pinching, and now only pinching when I'm in bed and try to change position. Thought I could try a work out today, so I scaled it to "Puppies" and did my best. Couldn't run fast because of my back, not as bad at 6.1 speed and walking so did that on the runs.


WOD: Run 400 meters
28 Kettlebell swings, 10-20 pounds
28 Pull-ups beginner or assisted
28 Kettlebell clean and jerk, 10-20 pounds each
28 Pull-ups beginner or assisted
Run 400 meters

I Did: (Didn't get my stopwatch started so I don't know the time): Run/Walk .25 mi, KB Swings with 20 lb. dumbbell, first 14 pull-ups with 44-lb. assist then moved it to 52.5-lb. assist (didn't feel very strong today), KB C&J with 2x 20 pound dumbbells, 28 pull-ups 52.5-lb. assist (broken into 3's and 2's); walk then jog (6.0) .25 mile.

Really breathing hard, sweating up a storm, back hurt but didn't feel like I increased the pain.

5.5.12 "The Chief"

WOD:  Max rounds in 3 minutes of: 95-lb. Power cleans, 3 reps; 6 Push-ups; 9 Squats. Rest 1 minute. Repeat fora  total of 5 cycles. Post rounds completed for each of the cycles.

I Did: (in rounds) 3 - 3 - 3 - 2+3 Cleans - 3
Took 2 minutes rest between cycle 4 and 5.
Fun workout. Tough workout.

5.3.12

WOD: Shoulder Press 5-5-5-5-5

I Did: 95-105-110-100-95

ONE YEAR ANNIVERSARY

In the first year of CrossFitting, I have 150 blog posts of workouts (so maybe a couple less for other kinds of posts, maybe a couple more for workouts I didn't record -- so am using the number of posts as a guide).

I can do better in the next year.
First year average: 365/150 = 1 workout every 2.433 days.
If I was "perfect" with CrossFit (3 days on, 1 day off) that would equal 273.75 workouts in 365 days or average of 1 workout every 1.333 days. I don't plan on doing that much, but is the "gold standard" to work towards and shows how far I have to go.

During this year I've gained quite a bit of strength (unknown how much muscle). From comments people are making and of my own goal, will focus more on the weight loss this year, while keeping up the strength training. Try to lose weight while maintaining muscle, if not gaining more.

5.2.12 "Manion"

WOD: Five rounds for time of:

Run 400 meters
95 pound Back squat, 29 reps

I Did: 39:53 (including about 2 minutes of chatting, so maybe 37:53??) RX'd for Pack

Continually need to work on getting proper depth on the squats.

5.1.12

WOD: For time:

Row 2000 meters
50 One-legged squats, alternating
95 pound Hang clean, 30 reps

I Did: 31:17: 200 SDHP w/ 45 lb. bar, 50 one-legged squats (using barbell on rack for support--cannot do one legged squats without support at this point); 30x 95-lb Hand Cleans.

Painful, tough, LONG WOD! I completed the 200 SDHP in 14:45, down from 19:00 last time!