So it's been a while since I was at the box as you can see from this update. I haven't really been doing much since we had the baby, I still spend all my free time with her and my wife has been recovering from her c-section so I've had to help her as much as possible.

It's getting to the point where I can start thinking about getting back into the grind...I have been missing it a lot.

Got an email Friday from Chris, saying that I was in the 8.30am heat...man I didn't even remember that I was signed up. I think it was Will who made me do it.
Oh well, I am not getting in shape again waiting any longer so I set the alarm and went early to bed.

9-17 - 8:40am

Fight Gone Bad 6

3 rounds:

Sumo Dead Lift High Pulls - 75#
Box Jump 24" (20" Rx I had the wrong box...)
Push Press 75#
Row for calories
Wall Balls 20#

Score: 182

Very disappointed with my score, but that's what you get for not doing any kind of physical activity except changing diapers for 2 months I guess. I still had fun, FGB is one of my favorite workouts.

I was actually super nervous coming in to the gym...silly I know...I even dreamed of doing FGB the night before.

7-21

Wife had a baby

7-19

100 pushups
100 squats
100 situps

7-17 10:30 Class with Sarah and Robb

Warm up:
1 block run
3 sets:
10 pushups
10 pullups
10 squats

Stretch

Strength:
3-3-3-3-3
Power cleans
95-115-135-135-155

Some good pointers from Robb and Sarah on my form, it had been a while since I did heavy power cleans, I needed this.


WOD:
12 min AMRAP:

10 Power clean @ 135#
15 squats
Row 20 Cal
35 KB swings 1.5pood

1 round + PC,squat,row

1st round in 6 mins, 2nd round was slower because of fatigue made me forget my form on the PCs. Good advice from Sarah to take it easy and use better form instead of rushing.

10 man makers 15#

50 v ups

100 squats

50 sit ups

25 pushups

20 pull ups assisted 

7-13

3 rounds:
40 squats
30 situps
20 pushups

Inspired by the baseline workout.

Tuesday 7-12

Didn't do anything today, so to get the heart beating a little I did 100 squats.

50
25
25

3min20sec

I wanna do more stuff at home when I don't make it to the gym. Gotta read up on WOD suggestions. I saw the "Piston" WOD on the Sealfit homepage: 1000 squats for time. That might be a little too crazy for me right now.

Monday 7-11 6.30pm with Aaron

Warm-up:
3 rounds:
Forward Roll
10 Burpees
1min30sec DU's

Skill:
Handstand

WOD:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Scaled the HSPUs on a box
Scaled the Pull-ups to strict with a green band.

20min30sec

My arms had been sore an entire week from the 90 pullups from "Badger" so seeing many pull-ups again was a mixed feeling. Took it easy with the band, I think my problem has been letting my body fall down from the top of the pullup, instead of lowering in a controlled way, putting a lot of pressure on the joints of my arms.

Haha not quite yet!

Due date: July 19th

Soren I thought this was going to be a big announcement. So excited for you guys

I haven't logged anything in forever, so I went back and looked at the workouts the past 2 months I had attended.

********* July 4th - 4:30pm Class with Will:
Row (30 sec on/30 sec off)
Streching

"Badger"
Three rounds for time of:
30 Squat Cleans 95/65#
30 Pull-ups
Run 800 meters

Comments: Used 65# and a band to assist pullups, and only made it to 27 Squat Cleans of the 3rd round in 40mins before the cutoff. I was in a lot of pain, but I actually enjoyed this WOD. I wish I was lighter and stronger so I could do more pullups unassisted. Going to do the 30 day Paleo. Goal: Lose 10lbs.

********* July 1st - 10:30am Class with Scott
Jim Schmitz stretch x 30

"Dirty Thirty"
Run 800m
30 Box Jumps
30 Lunges
30 Knee to Elbow
30 KB swings
30 Push press 45#
30 Jumping Pullups
30 GHB Back Extentions
30 Wall Balls 20#
30 Burpees
30 Double Unders
Run 800m

********* June 25th - 10:30am Class with Scott
100 Double Unders then:

5 rounds:
Run around block
1 round of Death by Barbell:
15 DL
12 HPC
9 FS
6 PJ @ 65lb

then 100 Double Unders

********* June 18th - 9:30am Class with Scott
Warmup
3 rounds:
Dislocates
20 overhead PVC walking lunges

Skill
Wall climbs

WOD
AMRAP in 25 minutes
5 Curtis P (95/65#) - Think I did 75#
20 double-unders
*20 burpees every 5 minutes, starting at 0 minute mark

********* Sunday June 12 - 9:30am Class with Sarah and Robb
Warmup:
3 Rounds:
- 30s big strides in place
- 30s Lunges
- 30s Snatch Balance PVC
- 30s dislocates
- 30s Right Plank
- 30s Left Plank

Strength:
5x 5 Squat Snatches / Rest 90sec

WOD:
“Isabel’s Indegestion”
30 Snatches (#135/#95) (from ground, but power snatch okay)
3 Burpees at the top of every minute


********* June 4th - 9:30am Class with Scott
"hybrid"
400m run with 20# medball
5 manmakers 25#
10 burpees
15 Pullups
25 pushups
50 squats
400m run w/ medball
50 squats
25 pushups
15 Pullups
10 burpees
5 manmakers
400m run w/ medball

********* May 28th - Scotty
400m Run w/25# Plate
5 Man Makers 30#
10 Burpees
15 Pullups
25 Pushups
50 Air Squats
400m Run w/25# Plate
50 Air Squats
25 Pushups
15 pullups
10 Burpees
5 Man Makers 30#
400m Run w/25# Plate

********* May 14th - 9:30am
5 rounds:
50 squats
40 situps
30 pushups
20 pullups w/ orange band
1 min rest btw rds

********* May 5th
Squat Clean
Find your 1 rep max

"Elizabeth"
21-15-9 rep rounds for time:
Squat Clean 95#
RIng Dip - Band Assisted

********* April 30th - 9:30am Class with Scott
21, 18, 15, 12, 9 (Think I did 21, 15, 9)
power snatch 75#
wall balls 20#
K2E

I am going to Las Vegas next weekend, so I won't be able to go Saturday. I decided to go today to check out the Madness of Wednesday Evening Workouts.

I knew the 6.30pm class was gonna be a madhouse, so I did the 5.30pm instead.

3 rounds:
10 Pullups
10 Pushups
10 Situps
10 Squats

WOD:

20 min amrap:

5 Cleans 115#
10 Toes to Elbows
15 Wallballs 20#

Got 8 rounds and 7 reps. I decided to scale the weight down on the cleans to get more reps in, I am happy with the amount of rounds.

First time back in what, 2 weeks? What felt like forever!

Way to get back on track:

Saturday March 3rd - 10:30am class with Will.

Sealfit Saturday:

Warmup:
Jumprope

Tabata squat: Airsquats, resting in squat position. Did anywhere between 6 and 10. Legs got tired fast!

Workout of the Day
50x double unders - Did 150 singles
DB Farmer's Walk to the Rib Whip and back
10x Man Maker
Ritch Street run x 2
15x Manmakers
Ritch Street run x 3
10x Manmakers
Ritch Street run x 2
DB Farmer's Walk to the Rib Whip and back
50x double unders - Did 150 singles

Scaled this to 2x30# instead of the Rx 2x40#.

Time: 40:02

Comments: This one was very hard for sure, The Manmakers killed my legs after the tabata squats, so running was very awkward and slow.



Mobility Workshop:

Great stuff by Aaron. I knew all of the lifts, but there was a lot to learn still mechanics wise. I am very glad I spent the time there. I don't work on my flexibility enough and it's dumb.

Saturday 2/12/2011 9.30am class with Scott

Warm up:
Mile run for time - 6:56

I felt a heavy and slower today than Thursday, I can definitely get this time under 6:30! I have never liked running, but I know I can do better than that!

WOD:
5 rds, 4mins each, 1min rest

3 power snatch 65#
6 pushups
9 air squat

Total - 20 rounds 4,4,4,4,4

Still doing women's Rx and that weight seems to be good for me. I might have been able to do the same amount of reps with men's Rx though, as it wasn't the snatch that held me back, but if I had done the 95# they probably would have been.

I'd like to be able to do at least 5 reps each round for a total of 25.

2/11/11 - 5:30pm class with Chris

Warm up:
Run 400m
Stretches

3 rounds:

10 pvc sit-up
10 pvc back squat
10 pvc good morning

Technique:
Climb the rope.

Got the foot lock part down, didn't climb all the way to the top, will try one of these days.

Strength:
20 REP BACK SQUAT #6
170lbs

I tend to bend forward and carry the weight on my toes. Not good.

WOD:
4 rounds for time:
Row 250m meters
25 Push-Ups

Partner workout with Michael Illick, 13:13

Much faster for me to row 250m than to do 25 Push ups. I also almost had to transition directly from the back squat to the WOD.