08-25-2009

Crossfit TOTALish

Backsquats

10x135
10x165
4x185, 3x185, 3x185

Shoulder Press

10x65
10x65
10x65

Deadlifts

10x135
10x165
10x185

08-24-2009

Row 30 minutes

6860 meters

26 minutes of rowing around a 2:05/500m split...Tabata intervals beginning at the 4 minute countdown.

20 Seconds of 1:45-1:59 per 500m
10 Seconds of 2:30-3:00 per 500m

Good workout this morning. I almost didn't get it in but glad that I did.

Just made a bet with an industry colleague for greatest percentage change in body fat percentage and waist measurement that begins this Sunday and ends the Sunday before Thanksgiving. It's on now.

08-22-2009

Nancy Finals

15 OHS @ 65#
400M

5 Rounds for time

Preliminary Score: 15:09

Final Score: 14:20

This is not a good as I wanted but I still took 49 seconds off my time. The only way to make up any time on this is on the runs...

My first lap came in at 1:35. I reeled it in bit after that to leave something in the tank and the rest went something like: 2:00, 2:10, 2:20, etc...Managed to not put the bar down once which was good.

Huge props to Kelly who coached me through it and kept me focused, called out times and generally cheered me on. Thank you. I love having you in my corner.

08-20-2009

Warm up

Jump Rope
Indian Run 650Mx2

Double Tabata
Abmat Situps (average 10)
Walking Lunges (average 10)

"Thursday Gone Bad" - A quality beating by Maribel...long time no weep love.

Row for calories
Box Jumps (24" box) - subbed step ups due to Achilles complaining
Burpees
Jumping Squats (25# bar)
Wall Balls (20# ball)

Score after 3 rounds = 168

50 Penalty burpees for not signing in followed by the Harley not starting and having Chris and Maribel give me a lift home. The scooter sits in the brickhouse as I write this...I will pick you up on Saturday...

08-18-2009

5 rounds for time

500M Row
30 Kb Swings - 1.5 pood

26:02

About round 4 or so pukie nearly came for a visit...

08-16-2009

5000M Row

20:25

08-15-2009

Crossfit Total - 1 Rep Max for Back Squats, Shoulder Press and Deadlift

Since I did not know what my 3 rep max was on Saturday, I was instructed to do a 10 rep max set instead.

3x10x165# Back Squat
3x7x75# Shoulder Press - I was BSing with someone during the routine and screwed this up. I started out at 95# and could only get 5 out then dropped back to 75#. Probably legitimately could have done 10 rep max with 65#. I will test that out this week. I taped my wrist on this one after the warm up and that helped a lot. Thanks Scott.
3x10x185# Deadlift--I should have gone heavier here...

I would like to know what my 1 rep max is on this stuff but I need to start working with weights a bit more. Coaching on this would be extremely beneficial since I do not have a lot of experience with weight workouts.

08-08-2009

Warm up

650 Jog

AMRAP in 1 Minute Burpees = 17

Bear Complex
3 rounds of 7 with 45# bar

10 Ab-Mat Sit-Ups
30 Thrusters 95#
50 Pull-Ups

30 Ab-Mat Sit-Ups
20 Thrusters 95#
35 Pull-Ups

50 Ab-Mat Sit-Ups
10 Thrusters 95#
20 Pull-Ups

Time: 41:42

08-05-2009

Warm up

Jump rope for 2 minutes

Row for 30 minutes

6872 Meters

Two 500M sprints in the middle of this row made it a real ass kicker. I have been very, very bad these past two weeks. Time to get back on track.

07-28-2009

Stockholm

30 minute run through the neighborhoods of Orminge, which included two laps around a really beautiful lake. I love running in a new and unfamiliar place.

07-29-2008

All day walk through the old town of Stockholm. This is an amazing place that we did not get to see enough of during our visit. We'll just have to visit again.

I did not get into see the Crossfit Stockholm folks...though I did see their gym (it's right at the main bus station as come in from the south suburbs)...perhaps next time.

07-24-2009

Crossfit Ireland

Back to see the boys at CF Ireland before heading off to see U2 at Croke Park.

Warm up

Bergener Warm up

WOD

Power Snatches

3x3x3x3x3

30Kg, 30Kg, 35Kg, 30kg, 30Kg

AMRAP in 10 minutes

5 HSPU
10 Burpee Box Jumps

2 Rounds + 5HSPU and 5 Burpee Box Jumps

Burpee Box Jumps...these are brutal. A burpee into a box jump...dasterdly.

07-20-2009

30 minute run in the Irish countryside. Good to be home.

07-21-2009

Local gym with my nephew Anthony

Warm up

600M run

2000M Row
8:16

3x10 Bench press (45Kg)
3x10 inverted row
3x10 leg press (heavy, not sure the weight)
3x10 lat machine (easy. not sure the weight)
3x10 DB squat clean (12.5Kg) <--subbed this for Anto's shoulder press workout
3x5 Manmakers (12.5Kg) <--subbed this for Anto's trapp workout
ab workout with swiss ball

Good workout with Anthony--a really good lad who is serious about his fitness. Glad to get this one in. I needed it but I felt weak. Maybe from jetlag maybe from not working out much. Either way, I was happy to spend time with my nephew on his terms.


07-22-2009

Mid-day workout

CrossFit Ireland

Crossfit Ireand

Warm up
kipping pullups
kettlebell swings
Bergener Warm up

Levers
60 seconds
8 seconds
6 seconds
15 seconds

These were tough. The other guys made them look easy. Need to spend some time with the rings. They could become allies.

WOD

400M Run
3x 30KB Swings (1.5 pood)
3x 30 situps
400M Run

14:40

Dead last among three others...just like being at home. I was about a minute, thirty behind the others.

Colm (pronounced "colom") was the coach. A funny young man who takes his training seriously but not himself. The rest of the guys that were in the gym today were very friendly. Like the other affiliate that I have been to, they made me feel right at home.

PM Workout

Jiu-Jitsu studio with my nephew Joey

Was not sure what to expect but Joey wanted me to come along to see. We arrived late after eating with the family. They were just stretching and warming up.

50 situps
30 partners leg swings (not sure what they are called but it is like a situp but where the partners oppose one another side-by-side arm interlocked and then lift their lower halves up and over to the opposite side. very tough and worth trying to work into a routine).

Skills practice. No idea what I was doing but there were a few other beginners so it was good.

4x5 minute sessions with one 5 minute break--Open grappling and rolling.

Very interesting experience. Have been considering looking into the Gracie Studio near my office and may do that once home.

When I told my nephew, he was really happy. It was good experience and one that allowed me some good one-on-one time with my nephew.


Evening workout

Clancy's--Athy, Kildare, Ireland

2 pints of Guinness and some good "Craic" (pronounced "Crack") with my sister-in-law Beth and Robin.

Today was a very good day.

07-17-2009

Warmup - jog 2 big loops

WOD - CF Archives - 2006

25 walking lunges
20 pullups - kipped 'em all
50 Box Jumps - 20 inch box
20 Double Unders - Subbed 100 singles because I suck at these!!
25 ring dips - purple band
20 K2E
30 KB Swing - 2 Pd
30 GHD Situps
20 DB Hang Squat Clean - 35# - these were tougher than I thought they would be
25 GHD back extension
30 wall ball - 20 lb - the tranisition from GHDBE to WB is humbling to say the least. I bet I lost three minutes just on this transition...that I thought I was supposed to be doin 50 GHDBE and it was only 25...Kanish stopped me at 35...thankfully
3 Rope Climb (Subbed 5 rope climb from standing to laying and back again due to forearm muscle complaining really badly)

38:23

Bailed out on the workout today (Saturday) due to a lack of time and I was listening to my body...my forearm is killing me. I know I will be hitting it hard while I am on vacation so a rest day is ok.

07-14-2009 (PM workout)

"Talk is Cheap"

Warm up

500m row - 2:05

5 rounds for time

225# deadlift x5
500M row

15:58

Gotta get to the next level...time to put up or shut up.

07-13-2009

Warm up

2000M row

9ish <--- whatever. 6am came too early today

Animal (1.5 pood) - 150 KB swings

13:43

This is about 2 minutes slower than I did it a few months back. I am slipping. I need to get it together.