20" walk. 16 min/mile (110 bpm at 1 yard stride)

20 minutes walking and playing harmonica

20 minutes walking and playing harmonica

20 squats yesterday

Getting started .... again :(

265.5 lbs.
Goal 10% then 15% then 20% weight loss
Get in hiking shape for a trip nothing planned right now : (

20 minute walk, stretching

5.6.13 Fight Gone Bad

Fight Gone Bad:
3 Rounds for Reps of:
1" Wall Balls w/ 20-lb. Medicine Ball
1" Sumo Dead-lift High-Pulls 75-lbs.
1" Box Jumps, 20-inch box
1" Push Press, 75-lbs.
1" Row for calories.

I did 180 reps. Aimed for pacing of 12 reps of each exercise per minute, allowed me a few seconds to catch my breath and go into the next exercise strong. Exhausted by the end.

2 YEARS OF CROSSFIT! (Measurements)

Measurements (5/2/13, 8/5/12, 3/18/12, 7/2/11, 5/7/11)

Wt: 251 / 228 /  239.6 / 235 / 226.4

Measurements: 

Neck: 16.375" / 16" / 15.5" / 15.785 / 15.125  (+1.25)

Rt Bicep: 16" / 15.5" / 15.5" / 14.875 / 14.5 (+1.5)

Rt Forearm: 12.25" / 12.125 " / 11.875" / 11.875 / 11.75 (+0.5)

Chest (Nipples) Expanded: 51.25" / 49.25 / 49.75" / 49.5 / 48" (+3.25)

Belly (Navel) Sucked-In: 46.5" / 43.25 / 44.5" / 43.5 / 41.5" (+5.0)

Mid-Thigh: 24" / 22" / 22.125" / 22.5 / 21.25 (+2.75)

Mid-Calf: 15.5" / 15.25" / 15" / 15.25 / 15" (+0.5)

5.2.13 Fran

At Cornhusker CrossFit
Fran: 21-15-9 of 95-lb. Thrustsers and Pull-Ups

I did:
11:15 of
65-lb. Thrusters
Pull-Ups with Black Band

1.12.13

WOD:
With a partner, for time, cannot start next exercise until both partners finish previous:

Row 1,000 m
42 KB Swings 70# (I used 35# because recovering my back)
24 Pull-ups (I did 10 with black band and then used purple band)

13:37
Partner: Troy

1.11.13

20’ AMRAP of: 
Row 500m  (I kept pace between 2:20 and 2:00 entire time)
ME Push-Ups (unbroken) (I did the fingers out style pushups 20-20-15-15-15)
5 rounds + 5 meters

1.9.13 "Leslie"

"Leslie" is named for Jordan's aunt, I believe, who died while rescuing swimmers in a red flag event off the east coast.

“LESLIE” 
For Time: (I did in 16:05)
9-7-5-3-1 Ground-to-Overhead (GTO) #155/105 (I did #65 lbs. Power Cleans and Power Press)
5-4-3-2-1 Rope Climb (RC) 12' (mod.x3) (I climbed the rope once, but for the WOD did progressions from lying on the floor to the bar, 3x as many)

1.8.13 "Catch-22"

Catch 22 I completed all in 31:06 at GPP rate

Recovering from back injury while scraping ice off driveway 12/30/12

For Time: 
22 Burpees (I did Jumping Jacks)
Run 4 laps (200m) 
22 T2B  (GPP did 66 single unders instead) 
Run 4 laps 
Agility Ladder (in, out, out, out) 
22 Alternating Kettlebell Snatches  (GPP did front squats with 45# plate on chest)
#70/53 (GPP/E: 22 Double Unders)  (66 single unders)
5 Pull-Ups (FB: 2 Muscle Ups)  (I did ring rows)
Run 4 laps 
11 Front Squats #70/53 KB (GPP/E: #45 Plate) 
Farmer Carry 4 laps #70/53 KB (GPP/E: #45 Plate) 
11 Front Squats #70/53 KB (GPP/E: #45 Plate) 
Run 4 laps 
Agility Ladder (in, in, out, out) 
5 Pull-Ups (FB: 2 Muscle Ups)  (I did ring rows)
22 Box Jumps 20" 
Run 4 laps 
2 Muscle Ups (x3 PU&RD) (I did Muscle up progressions with ring rows and banded dips on rings)
Run 4 laps 
Agility Ladder (icky shuffle) 
5 Pull-Ups (FB: 2 Muscle Ups) (ring rows) 
22 Double Unders (GPP/E: KB Swings #70/53) (66 single unders) 
Run 4 laps 
Agility Ladder (cross in, out, out) 
5 Pull-Ups (FB: 2 Muscle Ups) (ring rows)
Plate Carry 4 laps 
*30’ Time Cap.

1.7.13 "Sandyhook" --- ALL WODS AT CORNHUSKER UNLESS OTHERWISE NOTED

NOTE: Recovering from hurting my back pretty severely 12/30/12.


"Sandyhook"
4 + 32  rounds of:
10’ AMRAP w/ Partner (Dan Beckmann) of: 
10 Thrusters #95/65  (I used PVC)
6 Burpees  (I did 10 Jumping Jacks)
10 KBS #53/35 (I used 8# DB)

Just wanted to get some movement in without hurting my back.

12.4.12

WOD: 5:40

30 Squat Cleans

Lots of instruction from Alex

Did all with Full Squats. Really struggled because legs were burning.

Only used 65#, but that was enough.

12.3.12

WOD: 21-15-9 of:
20#  Wall Balls
Sumo Deadlift High Pulls (70# Kettlebell)

Killler.
Did with Haley at the Box

12.2.12

WOD:
Went to SNAP and worked on pull-up progressions:
3-3-3 with toes on bench behind me.
5 planked with heels on bench in front of me (not very good and lousy sub for ring rows)
5 jumping pull-ups (didn't do very well on these)

Mobility and stretching.

11.30.12

WOD:
10' AMRAP:
10 Wall Balls - 20# ball
10 Box Jumps 20"
10 Push-ups (Fingers pointing out)

3 rounds + 5 wall balls

11.29.12 "Diane"

"Diane" at the CXfit gym

modified:
21-15-9 in 10:12, of:
135 lb. deadlifts
incline ring rows

11.27.12 Freddie's Revenge

WOD: 13:26
5 rounds of:
10x Push Press 65 lbs.
10x Burpees.

The Rx in this is 185 lb. Push-Presses (with 5 reps) created by a bunch of ex Cross-Fit champs and elites. I thought I should do it with 120 lbs, but Jordan thought 65 because of the burpees. I was incredulous, but did it that way. It still kicked my but. Couldn't breathe. CrossFit always gets ya.

11.26.12

At CornhuskerCrossFit with Jordan

WOD:  10 to 1
Kettlebell Swings (53 lbs)
Run 100 meters

Time: (lost track of the timer, we think about 14:28)

Tough one, winded. Good to have Jordan teaching me form and to work with real kb instead of swinging dumbbells.

11.21.12 CornhuskerCrossFit Assessment

Spent a long time with Jordan Kasek and did stretch/warm-up, WOD, and a couple stretches after.

Met Pukie the Clown for the first time and had to sign the bucket.

WOD:
500-meter row
40 Air Squats
Throw up in the bathroom
30 Sit-Ups
20 Push-Ups (fingers out, chest to ground, from knees-scaled)
10 Ring Rows (about 45-degrees-scaled)

12:28