Tuesday 5/12

After taking three days of rest to entertain family, back to a routine.

Only had 45 minutes to get something done.
Straight bar, and DB presses. 100# / 50#
French curls/ biceps curls 45#/20#

Friday 5/8 Warm Up
Run Crack Alley
3 Rounds;
15 KBS 1.5 Pod
10 GDH Situps
20 Walking lunges

WOD in 15:18
800 M Run
50 Thrusters 90#
30 Pull ups

Have been pushing myself to do DB swings with heavier weight. Have been doing 45# DBS when working independently. Today, used the 1.5 pod KB. 15 was not a problem. Will stick with 1.5 from now on. Have not done the GDH sit ups in a long time. They came naturally, and were not a problem.

In deciding the weight I would lift for the thruster (when I thought that it was my decision) I was leaning toward 65#, or 80#. Knowing I could do 90# well, I did not think that it was the best choice for 50 reps, and keeping good form. Well, who tells Chris "no"? Riiiiight? 90# was a challenge. But, I have been thinking that it is time to push myself with weights, and this was the day to do it. I did the 50 in 10,8, then 5's and 3's. I was not quick. But, proud of my form. Kelly was very complimentary concerning form. The pull ups were tough. Did 8, then 3's. The kipping usually comes easier when I am fresh and not fatigued. Today I fumbled with it. Once fatigued, I lost all rhythm.

Fun workout. Noticed progress in a few areas:
Ability to push to a higher limit.
Lifting more weight that I anticipated doing well with.
Run went better than most. Stretching my foot has helped.
Swinging 1.5 KB.

Wednesday 5/6
Warm up
25 Push Ups
3 Rounds
20 DB Swings 45#
15 DB Squats 45#

Work Out

4 Rounds
15 DBS
15 Incline Press 100# Straight Bar
20 DB Press
2 Cycles of Tabata Push ups 20sec low, 20 sec high.

4 Rounds
15 Seated Military BD Press40#
12 Seated BD Fly 17.5#
Farmer's Walk 55,60,65#

Farmer's walk attracts lots of attention at a conventional gym.

Tuesday Cinco de Mayo

Warm Up
Tabata Row. Finished 4th, out of 6 measuring KCal Burned.
Hollow rocks. 3X10

WOD
30 Box Jumps 20#
20 Push Press 75#
30 Pull Ups Kippings (minus the grace)

Completed 2 2/3 and 6 pull ups.

The weight was appropriate. An additional 10# would have been do-able.
The kipping starts off looking good. But, as I tire, I loose a bit a grace and rhythm.
I wish I would have tried the 24" box.

Even though I worked out consistently since I have lest been to LF, the intensity was not equal to going to class. I HATE taking a week of. Not sure if it is only in my mind. But, feel that I lost a bit of ground.

Sunday 5/3
Warm Up Row 1000M

BD Press 60#
15 Reps X4

15 Bench Press 100# X4

5 Rounds of
15 Bench Press 100#
15 French Curl 40#
15 Biceps Curl 40#

Because of work, and no Saturday class, will not make any classes this week.
So:
Tuesday:
Warm up 3 rounds of
20 Dumb Bell Swings 45#
Bench Press 135# 5 Sets of 10
185# 8 Sets of 3
4 Rounds of
20 Bench Press 100#
20 Lat pull overs 45#

Wednesday
Warm up :
Three rounds of
10 Turkish Get Ups
20 Hollow Rocks

WOD
3 Rounds of :
500 M Row
25 DB Squats
25 pushups.
Did in in 12:50

Thursday

5 Rounds of
15 DB Bench Press 50#
20 Lat Pull Overs

2 Sets of 60# DB Bench

3 Rounds of
15 DB Swings 45#
15 Incline bench BD Press

Tuesday 4/22

Did one of last weeks workouts.
Three rounds for time:
Row 500m
21 Push-Ups
21 Kettlebell Swings 1.5 pood

Used a 40# DB in place of a kettle bell.

Time 15:05

Monday 4/20
Warm Up
Candlestick Hollows, Ring dips, PVC Squats
Candlestick hollows were a challenge- as is any new maneuver that requires a degree of coordination.
On the second set, it started making a bit more sense, and feeling more natural.
Happy with the progression of my ring dips.

WOD
5 Rounds of
400 M Run
15 Overhead squats

Started with 75#. Lightened to 65#. It felt much more stable overhead.
Getting low enough on each squat needs more work.
Chris's advice to widen my grip, and lock my arms helped.
Running is always my biggest challenge. Today's heat added to that.
Felt very slow and sluggish. Time was 21:20 Not the best day.

Saturday 4/18

Ring dip warm ups.
Rind dips going well.
Did 15 without stopping.

21 Deadlifts
Run 800M
15 Deadlifts
Run 800 M
9 Dead Lifts
Run 800M

Since I am posting a bit late, I can't remember exacts.
Think it was 155# on the deadlift.
Time was something close to 15 minutes. Maybe just under.
Wish that I would have written it down.
I will always be slow on the run. That is something I can live with.
So, I was moderately satisfied with time.
On the other hand. Happy about the weight.

Tuesday 4/14

Buddy Carry
I had the easy end of the buddy carry. My buddy weighed 30# less than I did.

Back squats Low Bar Position
5,5,5,5
Maxed at 185# for last 2 sets.
Right knee felt stable.
Jenny noticed that I rotate knee inward a bit too much.
Correcting that made things feel better.

Crappy, crappy week.
A cold, and too much work have prevented me from making it to any CrossFit classes. Tried an independent workout yesterday. Bailed half way though. Feeling better today. But, do not care to cough on my peeps at The Brick House.
HATE missing an entire week.
Hope to be back on Monday.

Saturday 4/4/09
Warm up JR, Squats, Dislocates

WOD Crossfit Total. 455#

Back Squat Max 165#
Press Max 125#
Dead Lift 165#

Pretty anemic weights. Expected to deadlift, and press more than this.
Did not push myself on the squats as to protect my knee. But, not sure how much more I could have squatted, even with a good knee.
But, I did make my goal of 5 classes this week!
Maybe maxing weight was not best served as a 5th class of the week.
But, perhaps, I need lots of work in strength training.

Friday 4/3
Warm Up
JR 5M Row 1000M (4:02) Max Hollow Rocks in 1Minute (22)

WOD
45 Ring Dips
50 Double unders
45 Power Cleans 75#
50 Double unders.

Positive Note : Did 50 Frickin' DU's! The most I did was 6 consecutively.
Second round. Opted for 100 Jump Ropes, and 25 Double unders.
2 Weeks ago, could not do a double under. PROGRESS!
Ring Dips are a challenge. But, did not use a band, toes on a box, or jumping.
Again, PROGRESS!
Power Cleans: I wish that I would have gone 10# heavier.

I forgot to look at my time. I was not fast , by any means. Think I may have been 2nd to last to finish.
The progress I am making on technique makes up for that.
This was a good, positive morning for me.

Thursday 4/2
Warm up
JR,20 Good Mornings, 20 PVC Sit Ups.
Did 15 PVC Sit Ups on first round.
Finished off with V Sit Ups
8 on Second round
Last time I tried, could not do 2!

Did not try pistols. Not sure that I will ever be able to do them. Hate that. They look really cool.
Instead, did 30 Ab mat sit ups.

Did Fran in 8:16
Thrusters
75X5, up to 95X10
Bar Bell Thrusters/ Pull Ups
21,15,9
Used 65#
Did Kippings for pull ups.
No bands.
7 Rounds of 10 push ups while waiting.

In hindsight, I could have gone with 75# or more on the thrusters. But, have to respect my knee.
Fun, challenging workout!

Wed 4/1
Advised to rest my knee. Tried to attend class anyway. Screwed up time schedule. Clearly, God was watching.
Independently:
Warm up:
3 Rounds:
Bench Press 115# 20 Reps
20 Pushups

8 Bench Press 155# X5

4 Rounds
30 DBS 40#
20 DB Press 40#
15 Pushups
20 Lat pull-overs.

4 Rounds 45#
20 French Curl
20 Full ROM Bicep Curl
20 Lat Pull-overs.
15 Push ups.