Wed August 11, 2010
Happy Birthday Maddie!

8.1 mile paddle down the Russian River in a canoe. (This was much harder than I expected. The last 0.5 mile was especially hard because the wind was going against us.)

Tuesday August 10th

Walked the dogs around the neighborhood.
Walked to Longs to get gum

While watching the A's game..
100 Squats
40 push-ups
50 sit ups

Monday Aug 9 2010

Warm-up
650m Run
5x5 Strict Pull-up (Green Band)

Fight Gone Bad
I was wondering where this one had gone.
3 Rounds:
Wall Ball (14#)
SDLHP (55#)
Box Jump (20")
Push Press (55#)
Row (Calories)

Total Score = 195
I am VERY pleased with this score.... I am still coming back to "normal" after my illness. This is higher than I was expecting. My reps from 12/3 were better and more consistent. I wasn't doing a great job of getting to and sticking to a number. My Row, PP were much lower, Box Jump and WB about the same, SDLHP MUCH higher..

Last times I did this:
1/19: 162 (yuck!)
12/3: 193 (3 round average doing FGB Championship)

Saturday Aug 7th - One hour Hike in the Oakland Hills with the dogs

Sunday Aug 8th - One hour walk on Iron Horse Trail with the dogs

Tuesday August 3rd

Now that my illness is waning, I am starting to feel the workout momentum again!

Morning workout at 24 Hour Fitness.

20 minutes x-trainer (~190 calories)
40 squats (legs tight from yesterday)
30 sit-ups
20 push-ups
10 pull-ups (Gravitron with 110# help)

Brief Stretching

Weigh-in: 155.8 (yes!)

Monday August 2
BRUTAL workout today..

Warm-up
800m Run
Shoot the gap (or something like that - 20 reps)

Strength
10 rounds, start each round at 3 minute mark
10 Front Squat (55#)
10 Chin-ups (green band)
Even with teh band, the chin-ups were tough.. especially later rounds

WOD
500m Row
25 Burpee Box Jumps
9:02 (I finished the row in about 2:30 which means it took me 6:32 to do the burpee/box jumps.. not bad for me).

Sunday August 1
One hour hike in the Oakland hills with the dogs
Steam cleaned the carpets (3 hours! That steamer was heavy)

Saturday July 31
Gardening
Massage (ahhh)

Thursday July 29 20101

6 a.m. CrossFit class
Last time I only did half the workout since I am still recovering from these virus'. So, I was curious re: how I would do today.

Warm-up
650m Run
50 walking lunges
25 dislocates

Strength
5x3 Push Jerk
45, 55, 65, 75, 85 (fail), 75, 75

WOD
5 rounds of
1 minute Max Rep Push Jerk (55#)
1 minute Max Rep SDLHP (55#)
400m Run
Rest until 5 minute mark

Reps:
22, 22, 22, 10*, 25
Run Times
2:25
2:31
2:42
X*
2:33

* I was feeling really crappy at the end of the 3rd round and considered DNF, but Scott advised me to skip the Push Jerk, do teh SDLHP and only run 200m in Round 4 -- that way I could be more rested for Round 5 and have a more quality round. It worked! I felt much better about the whole workout.

Wednesday July 28 2010

No time to work out during the day and I usually avoid working out after work (I'll find any excuse not to work out) so I was proud of myself that I got some reps in tonight!

40 lengths in the pool = 1,520 feet (Time = ~ 12 minutes)

Tuesday July 27

24 Hour Fitness - morning
20 minutes X-trainer (200 calories)
3 rounds Bench Press (45, 55, 65#)
3 rounds Thursters (30, 30, 40)
3 Rounds SDLHP (30, 30, 40)
50 sit-ups
2x10 Back Extensions

Weight = 160.2 (high, but I knew this since I haven't worked out very much for past 5 weeks)

Sunday July 25
1 hour hike in the Oakland Hills with the dogs

Thursday Jul 22
5 mile flat bike ride
Frisbee on the beach

Monday July 19th

So, I have been sick for over 2 weeks and haven't worked out at all. I am jsut starting to feel better, so came back to the gym, but took it very easy. All the work-outs below are half of what was on the board, but I didn't want to overdo it.

Warm-up
2 rounds of 200m Run + 25 jumping squats + 10 dislocates
+ 25 jumping squats

Strength
Power Snatch 3 3 3 3
35, 45, 45, 55, 55, 55#
Weight and move felt good. I could have done higher if I was pushing it. It never got heavy.

1/2 WOD
5 Power Snatch (35#)
20 jump rope
4 Power Snatch
30 jump rope
3 PS
40 jump rope
2 PS
50 jump rope
1 PS
60 jump rope

5:00 minutes exactly... Now if this was a real WOD, I should have done a bit higher weight and the whole thing.. would have hopefully finished in 10 minutes..

Wednesday June 30

Warm-up
650m Run
Double Tabata - Hollow Rocks (~7) and Squats (12)

Strength
3-2-2-1-1-1
Squat Cleans
55, 65, 75, 85, 85, 85

WOD
21-15-9
Squat Cleans (65#)
Ring Dips (purple band)

I was pleased with my workout today. I felt strong on teh cleans and especially the ring dips. I can ALMOST move to an easier band color.

The past few weeks ahve been crazy busy and it has been hard to fit in the 4-5 workouts a week that I am targeting....

Wednesday June 23

Warm-up
Double Under Practice (Still no luck)

20 Rep Back Squat Program - 90#

Strength
Strict Press 3x3
35, 40, 45, 50, 55, 55

WOD
"Dirty Dozen"
12 SP 45#
12 situps
12 box jumps (20" box)
24 Jump Rope
12 ring dips (Purple Band - piece of cake.. may be time to go to black or red band)
12 KB swing 1 pd
12 Push-Ups
12 wall balls 14# (I did really crappy on these today. Arms were really tired. Barely hit the X)
12 burpees
12 K2E
12 C2B pull ups (Green Band)
800 m run
TIME:17:04

I saw Maribel's note about Cara at the end of class today. Cara was awesome. I remember doing the buddy carry with her a few months ago. I warned her that I was really heavy and that it would be hard to buddy carry me. She told me "no problem! But I can't see well so tell me if I am going to run into something!" I smiled and told her it was a deal. I am impressed with her bravery... I don't know if I could have put my trust in others like she did.

Tuesday June 22 2010

Warm-up
650m Run
25 dislocates
50 air squats

Strength
Deadlift 5x5
85, 105, 125, 145, 145, 145
My 1 rep max = 195# so 145 is 75% of that which is pretty good.

WOD
Run 800m
21 Deadlift #85
3 rounds Cindy (10 jumping pull-ups instead of 5 regular pull-ups b/c my hand rip is still healing from last week+ 10 push-ups + 15 squats).
Run 400m
15 Deadlift
2 rounds Cindy
Run 200m
9 Deadlift
1 rounds Cindy
Time = 24:34

I hate running.
I suck at running.
Hence, I hate and suck at workouts that include running (sigh)

Monday June 21 -- intended to go to the gym before work but was pretty tired. Then planned to swim after work but had a bunch of errands. Tried to come up with a third excuse, but couldn't.

Sunday June 20 2010

1 hour walk with the dogs

5 rounds of
380 foot swim (10 lengths)
10 DB Thrusters (15#)
Time = 18:54

Saturday June 19th

Neighborhood walk with the dogs (45 minutes)

10 mile bike ride toward Mt. Diablo.
On the way there it was tough and I kept thinking (gosh, I sure am out of biking shape. Then I turned around and didn'th ave to pedal for 2 miles because the grade was all downhill.)

Mini Fight Gone Bad
5 rounds - 1 minute of work each move then 1 minute rest

Push Press (30#)
SDLHP (30#)
Air Squats
Rest

The first few rounds I was getting reps in the high twenties.. by the last rounds I was in the low teens.

Weight = 155.5 Yes!
Friday 18th - REST day