Angie

100 pull ups
100 Push ups
100 sit ups
100 squats

23:16

yay.

Now I remember

The previous post I forgot the other workout I did:

Christine

500m row
BW Deadlift (180) 12x
24" box jump 21x

15:44

The frustrating thing about this one was that on my last set, the row machine stopped working so I had to count the number of pulls instead of meters. For whatever reason, the set before I was counting pulls and it took me 33 to get to just over 250, so I decided to do 66 pulls. Either way, I really enjoyed doing this W.O.D

In other news....

still working on the handstands....still getting better
Another trainer took my measurements:

Height: 6'
Weight: 178.5
BF: 12.3%
Chest: 39"
Upper Arms: 12"
Waist: 31 3/4"
Hips: 35 3/4"
Thighs: 19 1/2"

Basically I'm like an Anaconda. Quick, powerful, lean and muscular. :-D

I did Diane. Unfortunately I had no way of timing it.

21-15-9
225 Deadlift
Handstand push ups

The deadlifts were surprisingly the easy part. The first set of handstand push ups I got 8 before having to put a Bosu ball under my head and use that to help out. The deadlifts I broke up into 7's on the first set. The second set I was able to do 10 and 5. The third set I did all 9. I've never been this strong with deadlifts before and I alwalys hated them. I enjoy the deadlift now.

Couple C-Fits

AH...

as many rounds in 20 (or "20" in spanish) minutes of:
5 Thrusters 95lbs
7 Hanging Power Cleans 95 lbs
10 SDHP 95 lbs

7 full rounds
5 thrusters
3 HPC

My best time so far on one of my most favorite, yet equally most hated CFit workouts. Another trainer did this one. Said he thought he was going to throw up. Made me smile. I love you Crossfit.

As I'm writing this I'm totally spacing on the second workout I did...so while i attempt to think of that:
My handstands are getting better and while i still need the wall behind me I can balance for a few more seconds than I have ever been able to. They are getting better.

I can't think of the other crossfit workout. I'll be back with it.

My Little Pony

My Little Pony:
for time:

21-15-9
Squats
Push ups
Pull ups

21-15
DB swing 55lbs
Dips

21
95lb Sumo Dead lift to High Pull

15-21
Curl to push press 35lbs
hanging power clean 95lbs

9-15-21
Pull ups
Stability ball single arm chest press 55lbs
Lunge (done 10-16-22)

Total time: 44:55

A couple things I noticed. My left arm is significantly weaker than my right arm (this being noticed through the curl to push press and single arm SB chest press), my shoulder is still a bit screwy, as, while I was doing the db swing I hit my leg on the way down with my arm and it pushed it in a strange way just to tweak it.

With the SB Chest press I had to drop the weight down to 45 after the set of 9 on each arm.

G.I. Joe

With my own workouts, instead of naming them after girls like crossfit, I will be naming them after 80's cartoons (and some early 90's cartoons) as well as disney cartoon movies. This first one was titled: GI Joe and it goes a little something like this:

For time:
Row 2000 meters
100 meters walking lunge with 30lb db

superset:
21-15-9
50lb burpee + clean and press
dips

superset:
21-15-9
95lb thrusters
12lb wall ball pass

Superset:
1 minute 55lb db swing
1 minute 24" box jump
(A running minute, so don't stop when you stop.)

400 meter run w/squats and push ups
In the gym its 5 laps around for a 400 so adding the squats and push ups went like this:
First lap:15 sqauts at each corner.
Second lap: 10 push ups at each corner
3rd lap: 15 squats each corner
4th lap: 10 push ups at each corner
5th lap: 15 squats at each corner

so that comes out to
push ups: 80
squats: 180

Time: 1 hour. 2 min. 53 seconds

This workout sucked. I will do it again as I want to get under 1 hour. But damn. I was sore! (still am a bit)

The burpee clean and press I actually had to use 60's as some dude was already using the 50 for bicep curls. bleh.

I also am aware that there are timed exercises in this workout that should be done as quickly as possible. Too fricken bad. if anyone was planning on doing this in under 2 minutes, then they can complain. Also, the more i think about it: everyone has that handicap attached to the workout, so its gotta be dealt with.

Linda and Cindy

Saturday. Linda. Ugh.

10-9-8-7-6-5-4-3-2-1

Deadlift: 1.5xBW
Bench: BW
Clean: 3/4 BW

DL: 280 (rounded up from 277)
B: 185
C: 135

I was really excited to try this one as last time it took me one hour to get to 8. I made it the first round doing 280 for deadlift, but had to lower it to 230 after that. Bench dropped to 135. Could have gone a little higher, but as far as even doing my BW, i made it half way down before it started killing my right shoulder (which is getting better, but very slowly). Cleans were gold.
I made it to 3 and the first rep on 3 for the deadlift I felt a sharp pain in my lower back quickly come in and then fade. It's better now. I threw some muscle rub on it and took a hot bath, which helped a little. Fortunately it's nothing too bad, as I can walk and function all right...just needed some time to heal.

Tuesday:
Cindy
as many rounds in 20 min
5 pull ups
10 push ups
15 squats

PR! 18 rounds + 5 pull ups. Fantastic. I'm happy. I would like to break 20 soon. I'll get there!

Daniel again.

Daniel:

50 pull ups
400 m run
21 thrusters 95lbs
800 m run
21 thrusters 95lbs
400 m run
50 pull ups

As much as this one sucks it's becoming one of my favorites. The first time I did it, which was September, it took me 27 minutes (on the high end). On Tuesday it took me 19:44. I also didn't stop during the 800 m run. The thrusters are definitely easier for me (just in general they have gotten easier), but they are still one of the most draining exercises for me. Overall I am very pleased with this time.

Saturday and Monday(aka Sunday)

Saturday:

21 handstand push ups
400 m run
21 weighted pullups

15 HSPU
400 m run
21 weighted pullups

9 HSPU
400 m run
9 weighted pull ups

I don't remember what the time was on this one for me. I think it was 29:04 or 28:04 or 24:04. It was just under 30 min or 25. I can't remember and it's not on my watch. Either way the time wasn't what stuck out to me. The HSPU and the pull ups. The first set of pull ups i did 19 at 25 lbs and could not muster the last two at 25 lbs so for the remainder of the work out had to drop to 20. I would like to stick with 25 next time and maybe even try 30.

The HSPU's....surprised me a little. I thought I would be tired each round when starting with the HSPU's but I found that doing them was easier each round. The last round I got 8 in a row. I know that, especially in the set of 21 and 15, they all weren't perfect; at the same time each round I felt as though I could do more and more. Kind of interesting for me.



Monday (aka...Sunday)

25 burpees
15 back squats BW


This was a 185lb backsquat. I got 3 full rounds and the fourth round finished all the burpees. This one sucked.

2 PR's in 2 Days!

Wednesday I wasn't able to complete the W.O.D, so I went for it yesterday:

Elizabeth

21-15-9

135lb Cleans
Ring Dips

18:56

This is still without actual rings; but still not a stable environment. (The black arm holders people use for leg raises). Better news is one of the other trainers has just purchased rings, so now we will be able to use them!

Second PR:

Deadlift

1-1-1-1-1-1-1

1. 225
2. 245
3. 275
4. 305-First PR
5. 315- Second PR
6. 335-Fail
7. 325-Fail

I'm pretty stoked about this one as my deadlifts have always been the suck. This is a huge improvement and victory (by way of deadlift) for me.

Fran

21 Thrusters
21 Pull ups

15 Thrusters
15 Pull ups

9 Thrusters
9 Pull ups

Last time 8:07
This time: 7:38

Overall I'm somewhat pleased. I'm glad I PR'd. But I felt like I could have done it under 7. The 30 seconds after my last round of thrusters I literally could not go anymore. No matter how much I wanted to, I just couldn't do it. It'll come. The more I condition my body. At the same time it's still a bit aggrivating. But 7 38 is a PR, so I can't really be too upset.

Update on workouts

The Filthy Fifty
50 box jumps 24 inches
50 jumping pull ups
50 kettlebell swings 1 pood (35 lb db)
walking lunge 50 steps
50 knees to elbows
50 push press 45 lbs
50 back extensions
50 Wall ball shots (we only have a 12 lb ball)
50 burpees
50 double unders

48:07
I was dissapointed with this time. The knees to elbows took the longest, then finishing with burpees and double unders was no easy task either. Everything else was dece (not easy, but more managable).

CINDY:

16 rounds and 5 pull ups. I crushed my former record of 11 rounds.

EVA:

5 Rounds for time
800 m run
2 pood kb swing 30x
pull ups 30x

1 hour. 1 min. 47 seconds.
I. Hate. Eva.

Saturdays:

Five rounds for time
95 lb push -Jerk 15x
L-Pull ups 15x

I get annihilated on the L-Pull ups everytime. My core is the strongest it's been, but i want it to be stronger. This one took me 33:58 seconds. If I can get the L-Pull ups down efficiently, then I know I can destroy that time.

Saturday's Crossfit yesterday

25 Squats
25 Push ups
25 Pull ups
25 Sit ups
50 Squats
50 Push ups
50 Pull ups
50 Sit ups
75 Squats
75 Push ups
75 Pull ups
75 Sit ups

37:41

I had a friend workout with me on this one (Jake, who also did the cleans and ring dips with me). We both ended up with the same time and I ended up burning 632 calories. The first round I broke up the workout in sets of 10, 10 5 and gave myself no more than 10 seconds rest in between. The second round I started off at 10 (and had to go to 5 with the pull ups) with no more than 10 seconds rest. The 3rd round was all sets of 5 with no more than 10 seconds rest between each 5.

I should clarify that the squats and sit ups I was able to complete in rounds of 25. I would like to try and cut my rest time down to 5-7 seconds or try to keep the groups at 10 instead of 5. Either way I'm pleased with the outcome of this. I was more nervous for this one than I was for the 300 workout. I'm not as sore though, which is good.

Lunges + Sit ups and some 400's

4 rounds:

Lunges 50m
50 sit ups

14:28


3x 400

1:13
1:15
1:13

I got a long way to go on these. I would eventually like to be doing this with all three under or just above 1:00. I gave myself full recovery (3 min). This is another variable I would like to improve on; by working on giving myself less and less time.

Tabata something else

pull ups
push ups
sit ups
squats

20 seconds on. 10 seconds off. 8 rounds at each exercise before moving on.

Exercise completed? Yes.

Reps per exercise?....er....? Yes? I never wrote down my reps. I had just enough time to mark down a line signifying that I had completed one round, just before it was time to move on.

I remember with pull ups I did 10-10-then it went to around 7 or 6 and stayed there for a few and I think I got as low as 4 or 3.

Push ups were 14-11-7-then stayed at 7 or 8 and eventually got down to I think 4 or 5.

Sit ups stayed at 9. I think I got 10 one round and 8 one.

Squats were at 12. I got 13 on the last round.

I really didn't know what to expect with this round. Push ups were hard for me to try and time manage as I never really realized how quickly it actually takes to perform 1 push up. Even when I tried slowing it down, I just wasn't used to it and burnt out (Pull ups too...especially kipping). I really enjoyed this workout and look forward to trying it again.

Max Out

Squat- 275. Last attempt- 225

Shoulder Press-N/A. My shoulders are killing. Warming up I could feel something pintching together at full extension. Since I did Angie they have been feeling pretty odd. Nothing really painful, but just annoying and I know it would have gotten screwed up if I kept going. Last attempt- 135

Deadlift-275. I'm just glad to have a reference point. I know I've done more when I did the 10,9,8,7,6,5,4,3,2,1 workout with the deadlift being 1 1/2 x BW. But that wasn't today. And today I didn't get it. Oh well. It's fine for me to start with.
Last attempt- N/A

Elizabeth

Elizabeth
21-15-9
Cleans
Ring Dips

24:23

This workout is friggen brutal. Seriously. I don't even know how to begin to describe the brutality of it. In 24:23 seconds I burned 390 calories. Thats ridiculous. That's how insane this W.O.D is. Better than last time, which was 31:30. Last time I did stop to talk to one of the workers here, but even allowing myself 5 min for that (which it was definitely under) I still beat my record. Also, one of the other Assisstant FM's/Trainers did this workout with me. Very cool. This same guy (Jake) did Fight Gone Bad yesterday, which was his first introduction into Crossfit.

Fran!

21-15-9

95lb thrusters
pull ups

8:07.

last time:

12:05

I broke up the workout and paced myself a bit more than I normally do and I think that helped me reach that time. I would have liked to have gotten under 8, but to tell ya the truth, I'm very excited to have gotten 8:07. That's a massive PR for me.

Jackie

I realized I hadn't attempted Jackie for a while and it was the 4th crossfit workout I have done. So I decided I would like to shatter my time.

Jackie:

1000m row
45lb thrusters x50
30 pullups

The first time I did this work out (which was coincidently also on a rest day) it took me 15: 10. And I remember having to go to the Grav. Machine (or whatever it's called where it subtracts the weight from your body).

Now:

9: 47.

The 1000m row took me about 3:37-9 I believe. I did the thrusters in 10, 15, 15, 10 intervals and the pull ups in 10's (as I don't think I could have done anymore than 10). The row is the hardest part. The Thrusters get wearing but they really don't seem too bad. The pull ups I was beat for. I'm excited that my body is able to do them now though. Looking back and seeing that I was doing assissted pull ups and now I don't even need to touch that machine anymore except when I'm training clients, its an awesome feeling. I've never been able to do pull ups like this. Fantastic feeling.

Helen and the other one.

3 Rounds for time of:

400m run
1 1/2 pood kettlebell swing x21 (or 55 lb dumbell swing)
12 pull ups

12:43

Fun but hard. Nothing in this one stood out being incredibly difficult, they all complimented each other nicely on creating a solid long lasting overall difficult workout. By that I mean, sometimes I'll do a workout where I know the pull ups or push ups killed me, but everything else seemed fine. I enjoyed it and look forward to trying it again.

The other one

5 thrusters
7 hanging power cleans
10 sumo deadlift to high pull

As many rounds in 20 min.

6. I'm stuck at or around 6. My grip failed me like crazy during the hanging power cleans (though I at least did them right this time) This was one of my favorite ones to do, but its not starting to get irritating that I can't get past 6 rounds.

Angie

Complete each exercise before moving on and complete the entire circuit for time.

100 pull ups
100 push ups
100 sit ups
100 squats

30:09

damnation. I was really hoping to get this under 30. The pull ups killed me. They took around 13 min to complete. The push ups I don't think took quite as long, but probably close. Sit ups were alright, squats were easy. Squats took about 2 minutes to do. (yes below 90) I need to learn some way of pacing myself instead of just going crazy fast and burning out. Unfortunately I am trying to beat my PR with the pull ups (at 25) but I gotta do that on an off day, or not during the workout. Anyway, it was suggested by Jason that I try the tabata style which, (correct me if I'm wrong Jason), you had said, 20 seconds of work, 10 seconds of rest.

21-18-15-12-9-6-3
L-Pull ups
Handstand pushups

28:49

Made it through 2 rounds of L pull ups. Broken.
Got 6 handstand push ups then had to go assissted.

This one was brutal on my muscular endurance.

Today

Five rounds for time:

30 Glute/ham sit ups
25 back extensions

14:11

I don't remember what I did last time on this one, but I think it took me in the upper teens/lower 20's to complete. I had it written down, but that's long gone now. I will shoot for as close to 10 min as possible for next time.

Daniel

Daniel:

For time:
50 pull ups
400m run
95lb Thrusters- 21
800m run
95lb Thrusters- 21
400m run
50 pull ups

Total time: 27:36

What really killed me on this was a combination of the thrusters and the running...primarily the 800. The 800 and I have history together and lets just say it's not very pleasent at the reunions. I ended up having to stop halfway through (making it two more 400's). I was a little dissapointed that, but it's nothing that can't be worked on. In addition to that, I am running these in a basketball court, so it can be a bit stuffy. At least I don't have to rely on running on a treadmill...I'd go crazy. The thrusters aren't too bad. I have to break them down into groups of 7 especially since the running combo annihilates me for now. A little more positive...I have a new PR with kipping pull ups and can now get 25 in a row (my last was 19 when I did the 300 workout...speaking of which, it's getting close to the time I attempt it again). The last few times I've been doing them it just seems to click. I would like to try for 23-25 min next time. I really think if I keep up, 23 won't be a problem.

The Last Couple Workouts

Wow, these last two workouts really drained me. The first being Fran's ugly mutilated step sister:

1000m row
21 Thrusters 95lbs
21 pull ups

750m row
15 Thrusters 95lbs
15 pull ups

500m row
9 Thrusters 95lbs
9 pull ups

I came the closest I ever did to throwing up at this one. I contemplated not finishing it, but after giving myself some rest towards the end, I decided that I should finish it no matter how long it took (which was about 34 min and 42 seconds).

I was done by the time the pull ups were introduced. Rowing and Thrusters literally drained all my energy. I did eat before, but I think I should have waited (Chicken w/brown rice, vegetables-onions; green pepper; snap peas; carrots and broccoli, some sunflower seeds thrown in and water) a little bit longer than 20 min (that's the high end). All in all I was glad to have accomplished it, but would have liked to have had a bit more energy to complete it faster. I really think I need to work more on cardio endurance...which is strange, given the next topic which was yesterdays workout:

21-15-9
135 lb clean
Ring dips

We don't have ring dips at work and I don't own any personally; and I sure as hell am not doing 63-45-28 for dips again. F that crap. So I asked one of the Assistant fitness managers for help and he directed me towards the hanging leg raise pad deal things (I'm spacing out right now). Where you place your elbows in them and hold onto the bar above you. They are very unstable and provide for a great substitute if nothing else is available. This one took me just around 31.5 minutes to complete (I did stop and talk with the maintenance guy, but I think I would have taken breaks periodically throughout that would have equated to that time spent talking, which was probably about 2 min if that).

I like cleans. Cleans are fun and I had our Fitness Manager point out something improper I was doing and told me how to correct that, so I was trying to work on it the rest of the time (Hard for me to describe on here what it was). The dips were pretty challenging so I had to break them off into smaller groups, take a little break and keep going.

The strange thing about this workout in relation to my comment about improving cardio is that during this workout I felt my heart was fine; my heart endurance could keep up, but the muscular endurance just wasn't there at all. I have only had this happen a couple times before and it's very strange when it does happen, because after the workout I feel as though I could keep going; but I know that I just don't have the strength to do so.

Parkour

Today my friend Adam and I set up a course to run. Of the things included were kongs, wall runs, cat leaps, quadrapedal movements, tacs and speed vaults. We walked through it once and went over a few things (my kongs are getting much better and am getting closer to clearing a picnic table lengthwise, where as Adam can now do that).

The first "official" time we ran it, we didn't time, but the second time it took us 8 minutes and it was exhausting. I actually thought I would throw up (but didn't). I'm glad we have been able to find a place where we can not only practice individual movements but find a way to set up a course so we can incorporate some actually running into it, to help build our endurance.

Tomorrow we will be going somewhere else just to work on some fundamentals. I don't remember how I found out about Parkour, but I'm very glad I did. It's complete freedom for me.

Tuesday's workout

Yesterday's workout was:

95 lb thrusters 5x
95 lb hanging power clean 7x
95 lb sumo deadlift highpull 10x

I'm still a little confused with some of these power lifts and the difference between them, like apparently for this one, I did a hanging power clean and press. So what I'm wondering is what is the difference between a hanging clean and a hanging power clean? If I had just done a hanging power clean instead of adding the press I think I could have squeezed in a full 6th round and maybe into a 7th.

As it was, I made 5 full rounds and 1 extra round of thrusters. I found this workout to be very fun. Very challenging and very tiring. I am incredibly excited that I am able to actually complete the majority of these W.O.D's without regressing in weight or technique (ex: instead of handstand push ups, assisted handstand push ups or military press with feet extended out to stabalize myself).

My shoulder had also been tweaking out on me since I attempted a cat leap while working on a few different things for parkour. It was doing much better and still is, but I was skeptical of how it would feel during the thrusters and the hanging power cleans. It didn't hurt at all during them.

Anyway, I'm looking to try for 7 rounds next time I attempt this exercise.

Fran and nutrition

Yesterday was a rest day so Brian and I attempted Fran.

Fran:

21-15-9
Thrusters 95lbs
Pull ups

Fran is a lot tougher than she looks. I completed Fran in 12:05. My goal next time I attempt her is 10 min.

I was actually surprised a bit that I was able to do all the thrusters at 95lbs; which was incredible for me. The more I think about where I was at 4-5 months ago, there is no way I would have been able to do this. It's amazing to me the kind of strength and power that I have gotten from doing these workouts. Will I continue to do them for the rest of my life? Maybe, maybe not. I know crossfit is just but one drop in the exercise ocean, but it works and it works really well; especially for my style of working out.

Right now I'm also trying to focus on nutrition a bit more than I have, especially since I have to guide people with their eating habits, so it makes me a bit more focused on what I'm eating. I finally started reading a nutrition textbook that I borrowed from a friend, but that will take me a while to get through. For now, I'm trying to find different foods that I can eat as I know I'm not limited to just penut butter sandwiches and chicken for protein.

Fight Gone Bad

For the past few weeks I have been itching to attempt Fight Gone Bad, even to the point of setting up a few days with other trainers to attempt it, but each time it didn't work out, so each time I either did the crossfit or parkour WOD (or one from an earlier date). I really wanted to do Fight Gone Bad with at least one other person as it's a rough workout and the more the merrier (misery loves company, right?)

This called for:

Wall ball 20lb (once again, we only have 12lb ball)
Push Press 75 lb
Box Jump 20"
Sumo Deadlift to High Pull 75lb
Row 1 minute

Throughout this time you are supposed to count either reps or calories. For now I am content with finishing it and not having to take any extended breaks. Also, I have a hard time keeping track of reps and calories since I don't want to write them down immediately after, so I can get to the next station. But one of these days I'll become talented and be able to multi task.

Anyway, the other trainer was Brian (who did the 300 workout with me and is now Crossfit certified Level 1). So we did 3 rounds (I think its 3-5, but that day it called for 3). And thank the Lord it was only 3. Any more rounds of that and I don't think I would have been able to stand. The hardest part for me was the push press. It's heavier than I typically have gone and I also did a workout on monday, that I believe was Sunday's (J.T.) which shot my whole shoulder region, as I also did not have ring dips so the reqular dips became 63-45-28 and that annihilated me.

I have been very pleased though with my overall progress through crossfit; while I obviously can't do every workout as is written; I am getting much better at doing them with out regression; which is the primary goal; and the secondary goal is to keep developing more power and quickness for not only crossfit, but parkour as well. Crossfit has given me something that I never got with my other forms of working out and that is the ability to be an athlete. Even though I do not participate in any athletic event (though Parkour is close, its not recognized) I am in the condition or getting into the condition as to where I feel I could.

Parkour Workout

Today I did a parkour that I tried before:

10 rounds for time of

10 push ups
20 double unders
10 sit ups
20 lunge with twist (10 each leg)
10 back extensions

Last time I made it 6 rounds I believe. I don't remember and I don't feel like going back through my other posts right now. BUT this time I made 10 rounds in 39: 12 (burned 612 calories). Fun stuff. I wanted to pass out. Goal for next time: 30 min.

Cindy

This is the 3rd time Cindy and I have had a rendezvous...and each time has gotten better, even if only slightly. The workout here being:

As many rounds in 20 min:

5 pull ups
10 push ups
15 squats

Here's my situation: 20:09 = 11 rounds. Last time I did this 20:00= 10 rounds. I have mixed feelings about this. I definitely made 10 of the last 15 squats in under 20:00, but from there I don't know when I broke 20:00. So I still completed more than I did in 20 min last time, but didn't quite get 11 FULL rounds in 20. I also tried doing less kipping pull ups as my back/shoulder is getting much better (but not perfect), so I didn't wanted to go a bit slower and not completely throw something out. I was actually surprised by how well I was able to do strict pull ups.

I also finally set up my heart rate monitor so I could see how many calories I am burning during each work out, it gives me my max heart rate and average heart rate and if I'm moving towards my goals.

So for Cindy (+ 10 min cool down) I burned 442 cal. (the workout itself I believe was 341 cal) 13% Cal. Fat. (Which, I don't care about that since my goal isn't to loose fat weight.) Avg. HR 157 Max. HR 193. It also tells how long you were in each zone but since I know that with crossfit or parkour I will be training in zone 3 for most of the time I can't really follow that unless I stop, rest for a few minutes, keep going, stop, rest, stop, rest, etc...

My goal as far as HR is to take it (resting heart rate) as low as it can go without being dangerous. I remember checking it about a month and a half ago, before working on precision jumping and it was in about the mid 60's. I would like that again.

300

Friday afternoon rolls around and I haven't worked out yet. Crossfit rest day, so I was planning on going swimming. I text a friend and fellow trainer, Brian, asking if he wants to swim...says yes. A little while later I'm sitting in my car listening to the 300 soundtrack (after watching 300 the night before). So I'm jacked up on 300 at this point and text Brian saying "Lets do the 300 workout and then go battle some Persians." He sends one back saying, "Ok." So he comes in about an hour later and I'm like: Where's your swimming stuff." He says, "I thought we were doing the 300 workout." I say, "I was joking around." He says, "I thought the battle Persians part was the joke and we were actually doing it." I say, "Can we get it done in 45 min (as i had a client then)" and he says, "yes." So what went from being a relaxing workout swimming, turned into sheer ridiculousness. The 300 workout:

25 pullups
50 deadlifts at 135lbs
50 push ups
50 box jumps at 24"
50 wipers or whatever they're called (while holding 135lbs)
50 clean and press at 35lbs
25 pullups

Took me 31 minutes to complete.
A very interesting workout. It was not easy by any stretch of the imagination, though I think I had hyped it up in my head so much as being utterly ridiculous, that, even though I didn't get under 20 min, when I finished it, it seemed easier than I had originally anticipated. Though I think it was in part due to constantly moving from one exercise to the next or constantly moving during the exercises, that it almost took my mind off of how hard it was because there really wasn't time to think about it. That's also not to say I wasn't sore afterwards. From my mid forearm through my bicep killed. It felt like constant flexion while being stabbed with a knife. The rest of the night I was basically gone, absolutely drained.

Now it's two days later and guess what? My body fricken hurts. Saturday and even a bit today, it hurts to take a deep breath, like my ribs are bruised. My lower back is sore and my shoulders too. My hamstrings started acting up later in the day yesterday too. The main thing that sucks though...I can't run today. Sundays are the days I set aside to practice Parkour. I'm hoping that at least by monday I'll be able to workout.

My goal is in 2 months to get under 2o minutes in the 300 workout. I don't care if it's 19 minutes and 59 seconds (though I'd rather it be less than that), as long as its under 20, that will be fine with me.

I have already achieved another one of my goals too...the APK warm up is now a warm up for me, and not an actual workout!

Oh and as much as I really wanted to, I couldn't battle any Persians.

Crossfit Completion and Parkour

Friday I completed my first crossfit workout without ANY regressions!

I actually did thursdays WOD which was
Complete as many rounds in 20 minutes:

5 thrusters @ 95lbs
7 Hanging power cleans @ 95lbs
10 Sumo Deadlift-high pull @ 95lbs

5 full rounds
6 rounds of the thrusters and hanging power cleans
2 of 10 sumo deadlift-highpull on the 6th round.

All at 95 lbs. No substitutions. No decrease in weight. HELL YEAH! Don't care if 5 isn't a lot for rounds...I finally got one done and done the way it was posted.

Now onto Parkour:
Good News/Bad News

Good News: I can mantle and climb up a 10-12 foot brick wall.
Bad News: I jacked my knee up whist attempting a vault over a waist high brick wall. Didn't lift my left leg high enough and it smacked right into it whilst my momentum kept me moving forward. It hurts. Hopefully the swelling will decrease, as I really do not want to have to go see a doctor for this.

APK Workout again

Todays APK WOD is as follows:
APK Warmup

10 rounds for time de:

10 push ups
20 double unders
10 sit ups
20 lunge w/twist (10 on each side)
10 back extensions

this one absolutely crushed me. I figured I would be able to get through it...nope. Not even close. From start to finish the workout ravaged me over and over and over and over and over, etc...

I only made it 5 rounds and it took me about 23 min (I have the actually time written down, but it's not with me; when I get it I'll post it.) The only thing that gives me hope is that when I performed Cindy for the first time I only achieved 6 rounds and the second time I had 10. So I hope the next time I try this one I'll be able to complete it.

It basically dominated my legs. They are shot. Primarily my quads...I'd say my vastus medialus and lateralus. Speaking of which...damn good album Lateralus...listen to it if you haven't.

The End.

Made up workout

So I made up a work out and tried it on a client, then myself. Much of it was inspired through crossfit and american parkour, but I think it's a pretty fun/dece workout...could be a bit too much on the shoulders, but not sure...anyway...here it is:


Burpee Broadjump 50m
Lateral push ups 25 m
x2 sets
rest (I did 3 min tops, usually around 2:30 though)

Bicep curl to shoulder press x15 reps
Dips x15 reps
x2 sets

Dive Bomber Push ups x15
Sprint/Agility work carrying 20 lb weight (Starting on the side of the basket ball court facing long ways, run straight, about as far as the free throw line, then side shuffle to halfway, back pedal to the end, side shuffle to the other side, sprint as far as the free throw line, shuffle back to middle, back pedal, shuffle, done)
x2 sets

My shoulders hurt today. Lateral push ups are insane.

A couple updates.

Last week I participated in the Parkour workout, which is what crossfit is today...either Cindy or Mary. Last time I did Cindy by myself. This time my friend Brian and I tagged her. (no innhuendo implied at all). Rounds last time were 6.

Cindy (as many rounds in 20 minutes):

5 pullups
10 push ups
15 squats

Both Brian and I made it to 10 rounds. Needless to say I was relatively happy, though very burnt out towards the end.

Today I actually did the workout from a couple days ago (or attempted it):

5 rounds for time
75 lb thrusters x 21
double unders x21

I had to change from 75 to 65 and I still only made 4 rounds. Interestingly enough though I figured the thrusters would be the hard part while the double unders would be easier...I was way off. I don't really want to post my time either cause it sucks, but 23 minutes....F. Next time I'll get it.

I need to work on precision jumps and climb some F'ing walls.

Learning Parkour

I've been learning some basics and a touch more of some basics with parkour the past few days. I started feeling comfortable with my landings and rolls from short distances so I decided to attempt about a 10' land and roll. Went really well actually. Landed correctly and had a good roll; probably about the 3rd or 4th time doing that I had a strange roll, which I think I used my back a bit more than roll from my shoulder to the opposite corner of my lower back, so that felt kinda funky, but nothing that would seriously hurt it.

Today I worked on landings, rolls and precision jumps. The latter of those is a lot harder than looks, even on flat ground. Landing on the balls of your feet and keeping balance is pretty sick. I'll just have to keep up with the practicing though. It's been fun and I hope to continue it soon.

I'm looking to try a run and jump, but I don't want to try that off 10' yet. I'm hoping I can get something smaller to try that with first.

Fight Gone Ass Kicked

Alrighty....last time I attempted Fight Gone Bad I did it wrong/did the wrong exercises. Today I did the correct exercises (a minor change in that I used a 12 lb med. ball instead of a 20 lb wall ball as we do not have those and 12lb is the heaviest we have). So here it is:

1 minute at each station with 1 minute rest before starting the circuit over:

12lb med ball wall pass
sumo deadlifts high pull @ 75lbs
20" box jump
push press @ 75lbs
row

I did three rounds. My goal is to build up to 5. And these rounds kicked my ass all over the place. There were times I had to stop and rest for a bit or take 1:30 sec to 2 min rest. Everytime I do a workout and I think my endurance rocks, I come across something like Twins or Fight Gone Bad and it blows my mind clear out of my fricken head.

I hate doing this one by myself as I get too focused on time, so after I've done so many reps, I stop to look at my stopwatch. I would like do this one with at least one other person next time so they can time me first and I can time them second. (or vice versa, but you get the idea).

I would like to get some of the other trainers or workers here into crossfit, but sometimes it's like pulling teeth getting people out of their comfort zone of working out. Just try 1 workout is all. If you don't like it, no worries, but don't knock it till you've tried it. Oh well. That was a side rant.

I didn't even keep count of my reps or calories (on the row machine). I really just wanted to concentrate one finishing this one. So as long as Fight Gone Bad isn't the WOD tomorrow, I think I'll be alright.
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PS, my car is not a comfortable place to take a nap.

Parkour, Crossfit, Primal Fitness WODs

The last post, I wrote up the parkour workout for that day. In case you are too lazy to scroll up, it went a little something like this:

For time:

Lunge and twist, count total reps (50m)
Perform as many push ups as lunges
Burpee + Broad jump, count total reps (50m)
Perform as many pull ups as burpees
Spring 50m
25 burpees
sprint 50m
25 Dive bomber push ups

Total Time: 21: 39

Kind of a fun workout. I still don't have near the endurence I want, but I have noticed it is getting better. I also did 7 kipping pullups in a row with out having to reset. The dive bomber push ups killed me though. I spent between 7-10 min on just them. So if I can keep working on my cardio and muscular endurance I think it could be possible to cut the workout down significantly. (In half would be nice; not sure if that's very realistic though as I've not done too many parkour workouts before).

The following day I attempted crossfit's couple/twin workout:

2 sets for time:

750 m row
20 handstand push ups
-17:02


115lb thursters
L-Sits
-4: 40

This one was somewhat depressing...sort of. I didn't complete it as my time on the Thrusters and L-Sits indicates. I made it through one round of thrusteres (at 75lbs) and my body just quit. I couldn't pull myself up for one pull up. Not one. I was dead. My heart rate jacked up, so I called it quits. Obviously I would like to finish it at some point, and while I was dissapointed I didn't finish, I literally could not do it. Next time.

Now for today (5/22/09)

Today I was on a limited time and only did two rounds of the parkour warm up:
-15-25 squats; 10-15 pull ups; 10-15 push ups; 5 samson stretch on each side.

This was followed by the Primal-Fitness WOD:
-15 min complete as many rounds as possible.
-1 lap (we ran 2 laps around a basketball court (probably was a bit shorter than a lap)
-10 wall ball squats @ w/12lb ball
-5 pull ups

I had a partner in this one. I got one of the other trainers, by the name of Rivo, to join me. It was interesting to note that I owned him in endurance, though in strength with the pull ups (he did normal as he couldn't quite get the kipping down) he owned me. We both got 7 rounds each.

been a while

as the title says. my 4 30 am cancelled for the day and I don't have to be in till noon, so I can finally catch up on here. I have participated in a few crossfit workouts in the last 5 days and some parkour exercises.

Wednesday I performed Cindy.
5 pull ups
10 push ups
15 squats

Made it 6 rounds in 20 min with her. Very tiring. The best and worst part for me was my pull ups. I had to use the grav machine 1 time which sucked, but all my pullups on the regular bar were that of the kipping style (though not always pretty). They are coming along much much better, which is making me happy.

Thursday was:
5 rounds of glute/ham sit ups and back extensions. This is an interesting one as I think people really need to be away not to hyperextend their backs while doing it as, accidently doing it one or two times may not do anything, repeated hyperextention could cause lower back problems. Other than that, it took me 22:51 sec to complete it. My abs and lower back were done for about 3 days. My abs actually felt like they were bruised at 4 days out from that workout. Sick stuff.

Sunday a friend of mine came over and we worked on kipping pullups and did a little bit of parkour (learning some basic crawls, jumps, rolls and using our momentum up and over a couple obsticles. Nothing advanced, but then again, we were not advanced.

Monday. Ah C-Fit. Monday was awesome on 2 counts. The first being as I was sitting on the row machine to start my 500 m row, I notice a chap sitting on a row machine next to me and thought, I wonder if he is doing the same. As we are rowing and I finish, I get up and notice that he does too! I ask: "are you doing crossfit?" He says," I am. " AWESOME! So we finish the workout together and yak for a bit. I find out he works at a Jiu Jitsu place about half hour away...which is fantasitc as I am wanting to learn Jiu Jitsu! Anyway, back to the workout:

500 m row
body weight bench press x30
1000 m row
body weight bench press x20
2000 m row
body weight bench press x10

the rows weren't bad. tiring as crap, but not the worst part of the work out There's no way I could even come close to doing body weight bench press. I tried 185 first and got 2 and was done with that, dropped it to 135 pumped out 12 and was done, so then had to drop it to 105 and did that the rest of the way. I think that after doing those first few reps at a higher set 105 was fine, but on the 20 and 10, I would have liked a touch harder, especially for the 10. I think if I ever have to do high reps of body weight bench press again, 115 would probably be a dece one to start on for me.

As far a time is concerned....my stopwatch stopped, so either I accidently pressed a button while in transit from one station to the other (as I left it at the bench), some one else hit it, I hit the start/stop button wrong, or something else happened...so basically I have no idea what my time was except more than 5 minutes and less than 40 min. I want to say it was probably around 25, but that's just a guess based on the row machine saying 11: something on the timer (though I don't know if the timer stops when the person stops rowing)

Today, the 19th of May. Year 2009.

The rest day of c-fit and the first full Parkour workout that I will attempt and write about later with exception of what the actual work out is (which I will write now):

1 round for time:

Measure out 50 m.

-lunge and twist, count total reps
-perform as many push-ups as lunges
-burpee+broad jump 50m, count total reps
-Perform as many pull ups as burpees
-sprint 50m
-25 burpee
-sprint 50m
25 dive bomber push ups.

it's looking like a brutal one for me, but I think I can complete it at least. I'll let ya all know how it goes when I'm done.

Estoy cansado

I'm not really tired whilst writing this; however I was after my workout on Friday. I have decided to stray from crossfit for a bit and work on designing my own workouts, as that is what I will be doing for a living. I still like some of crossfits principles though, which I am doing my best to apply to my designs. I am looking to do, as an example, mon, wed and fri resistence circuit training, while tues and thurs I can do cardio either by sprints: 200's-800's, swimming, or elliptical (which I probably won't do much as its ridiculously boring), I can also include some Parkour warm ups that I was watching on the crossfit page actually, not the parkour.
So my workout friday, I completed two rounds of:
20 x and 15x:
Prisoner squats (body weight squats)
Pull ups
handstand push ups substitutions (sitting on the floor using the bar)
21's (which i just did 20)
Dips (couldn't complete second round)

The dips were rough. The whole workout was rough. I almost threw up again. I had to lay down on the bench in the changing rooms and when I got home, passed out on the couch. I'm not sure if I'm dehydrating myself or trying to put too much in there for me, so when I do this workout or another work out like it, I'm going to try and do 3 rounds of 15, 12, 10 or something like that. I can't just jump in with the higher reps as my body can't really handle it too well right now. Plus, I need to start seeing how these workouts I'm designing are going, so when a client asks me to come up with something for them, I'm not doing something that's way to ridiculous.

Anyway...positive news: Kipping pullups are getting much much better and that makes me very happy. I was able to get 7 of them in a row, and while not 100% perfect, the improvement is definitely there. The main reason I couldn't do anymore after that is my hands were slipping on the pull up bar.

Not related to the workout directly; handstands. I held a handstand without aid of the wall for 5 seconds. When attempting a handstand not anywhere near a wall I will now slowly fall all the way over instead of quickly; my stabalization is getting better! Push ups are still rough for me, but I haven't really been working on hand stand push ups as much as actually trying to do a handstand without using any support.

Finally

I was finally able to get in a work out yesterday and I decided to give monday's workout a go. I did not do it for time, but I still had to do it quickly as I really needed to be out of the gym to go in for an interview. So here's what the workout is:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

I think the first couple times I did more then 100ft...as I've never measure off 100 ft I guessed...then I asked a trainer and I found out I definitely did way more than 100 ft...oh well...worse things to do I suppose.
Good news and bad news with pull ups. Bad news first...I didn't do them all. Sorry. I couldn't physically do them unless I wanted to devote more than an hour in the gym, which I couldn't. Good news, my kippling pull ups are getting much better. I did 5 of them (doesn't sound like much, but believe me, for me, that is awesome) sort of in a row. I did 2 of the 5 back to back and then had to do the swinging movement once between the rest.

The sit ups on here are easy and my abs blow. Maybe they'll get harder once I'm able to do more with the other exercises...and maybe I'm a chinese fighter pilot. (If anyone gets that reference I'll gladly pay them....nothing).

Not really related to todays work out...my handstand is getting much better. I still use the wall but 2 times I was able to maintain a handstand for about 1.5-2 seconds without hitting the wall first. I've only tried doing push ups a few times and can get 1. But it's getting there.

Overall, not a dissapointing day besides not being able to do all the pull ups; though, like I said, since my kippling pull ups are doing better, that makes up for it to me.

Fight Gone Bad

Today I decided to do Fight Gone Bad (sorry I texted you the wrong one Jason...it wasn't Nicole that made me almost throw up). Interesting...especially since I forgot to look at their push press and did the wrong thing (not, I did the exercise wrong...I did the wrong exercise)...but you know what...who cares? I did 75 lb bench/dumbell press...which, when I think of pushing and pressing its usually that or military shoulder press. I also forgot to do the 20" jump.

So clearly I did not do the "Fight Gone Bad." It was more like, "Fight Gone." Either way I still worked out and it still kicked my ass.

So here's what I did:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (had to use a 9 lb ball...as there was no 20 lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Bench Press, 75 pounds (Reps)
Row (Calories)....oh...there was no row machine either and the substitue they showed on the website was the Sumo Lift...so I just did lat rows (not the row machine)
to be honest some of these may be one or two less or more than what I got...I was out of it by the end of this...my endurance sucks and I was trying my best to keep with the time and I could remember the reps I did for some of them at the end.


so round 1 of the modified:

25 wall-ball
18 sumo deadlift high pull
35 bench press 75lbs
35x 50lbs lat row


Round 2:
23
13
18 (55 lb in each hand)
33 x50 lbs

Round 3:
20
10
20x 35lb in each hand (i think the math was a touch better on this one than the last)
25x 50 lbs

So clearly this tells me that my endurance really does suck and I really do need to work on it...and my memory. It at least gives me a good average of where I'm at...it's not perfect but hopefully next time I attempt this workout I'll be able to do all of it, do it right and be able to keep up.

PS...Crossfit sucks by yourself. This would have been a great one with two people. One guy goes first and times it and then switch it up. Also, some lady snagged the bench I was using when I went to do something else. UGH. (And I was at the xsport express too! so not too many people there).

800's + 4 total = most fun ever.

800's make me want to rabbit punch a toddler. I don't think that makes me a bad person, it just goes to show the pure incredible evil power that the 800 embodies. Seriously though, its been about 6.5 years since I've ran an 800. There is a reason for that. Unfortunately (or fortunately) most of my goals happen to be achievable through crossfit. (the unfortunate part of that statement being that 800's are a part of crossfit). I'll have to get my exact times from Jason, but I believe they were this:

1. 2: 52
2. 3: 18ish
3. 3: 22
4. 3: 22

So it would seem my endurance could stand for a little boost. The best I have ever done was 2: 12 my sophomore year in high school (that was during a race, not a workout). I always wanted to make it under 2: 10 and who knows, maybe I could get one under 2 min. That's lookin' like it will be a bit from now, but even within the next year or by the end of the summer it could be possible.

Update

It's been a bit since I've written here...about a week and a half ago. I took some time off as I messed up my shoulder decently while attempting J.T. (It was somewhat sore before, but I didn't think it was as bad as it was) . Anyway...I checked out the American Parkour website and went to see what their warm up was:

3 Rounds:

15-25 Squats

10-15 Pull-Ups

10-15 pushups

5 Samson Stretch Each Side

I figured that was probably good enough for a workout for me so I decided to try it...with some alterations though as I did some pull ups and push ups the previous day, and was wanting to do some weighted forward lunges.

Pretty much it was a mess....I just got certified as a NASM personal trainer, so in order to keep some of that stuff fresh in my head while I look for a job, I've been trying to apply what I've learned with what I'm learning with crossfit and parkour (though parkour I've only attempted the modified warm up). It's a bit more difficult trying to mix the programs together, though I would rather try new things on myself first, instead of clients. I like crossfit, and while I was bored with my old routine, I still like doing certain exercises. I don't think doing those exercises are bad...its just a different system...so trying to figure out how to mesh the two styles, if possible is going to be a bit of a task.

GFD

Today I decide to go for J.T.

21-15-9

Handstand pushups (modified for me)
Ring Dips (no rings, so more regular dips)
push ups

I was pretty damn excited to get in and bust through this one. I just bought a new stopwatch so I was also anxious to use it (as lame as that may sound). I get to the gym...do my warm ups, blah blah blah...then start the exercise. I make 21 sitting overhead push press' then move on to dips and don't get 1 dip in before my shoulders decide to say "fuck you." They aren't just sore. They fucking hurt. I can't move them without feeling something. There's no way in hell I could finish the workout...if I kept going I would have done some really serious damage...as it is I have no clue when I'm gonna head back in. I'm not doing anything that involves movement of my shoulders for a while...its gonna have to be very light work IF I can consider doing it. Anyway...the hot tub was shut down too. So I left in a not so pleasant mood. I finally start enjoying going in to work out and this crap happens. I'll let you all guess what GFD means too...and its not Great Fantastic Day.

Teams

So I go into the gym and meet up with Jason, Jake and Mike (Two other guys who have started on crossfit and whom I have worked out with earlier this week too). Today was a bit different than the posted crossfit workout, which was, I believe 7 sets of 3 back squats. Instead we worked on snatches. Which was fine with me as my form on them isn't the greatest. So what started off as pretty much doing the same workout routine (7 sets of 3) evolved into a team relay. Each team had 2 "stations." One team member would start out with hanging snatches while the other would run a 400 (maybe more. I would say it was at least 400m but no more than a 536.791m). When the person A was finished running, person B would stop doing snatches (sorry, there's really no way to say that without making it an innuendo) and the two woudl switch. The goal for hanging snatches was 100 total. So while person A was running, person B would get 20 done, then person A's first would be 21 and go from there. Jason said this would be fun and I was seriously starting to doubt Jason's use of the word "fun." I think that hanging out with friends at the Claudaugh is fun. I think that if someone came up to me, put a gun to my head and said "You have two options to live, either go run 3- 400's and get a combined total of 100 hanging snatches or go drinking with friends at the Claudaugh otherwise I'll blow your brains out," I would probably go with going to the Claudaugh. Anyway...I don't remember what our time was and we didn't win...but I will say this...I was surprised with how fun it actually was. Just the elament of some form of compitition changed it. There was a bit more motivation and it did make it fun. (I'd still go to the Claudaugh though).

Day of Rest.......sort of

Today was the crossfit day off. Instead, I decided to try the Jackie routine with my friend Seth. What a wonderful day of rest it turned out to be....something tells me I'd have more fun stabbing my cornea out with a sars infected q-tip. Allow me to introduce you to Jackie:

1000m row
50 thrusters with 45lb bar
30 pull ups

Jackie times you too...and in this scenario the faster you get done the better. The row wasn't bad...i believe just under 4 minutes. The thrusters killed...its more or less a front squat then "thrusting" upwards into an overhead shoulder barbell press. I could only do 10 at a time...which is fine...but it eats up time. I think if i can get through the row and at the thursters quickly I can beat my time as the pull ups are what annihilate me. Now granted, today was supposed to be a resting day and I also had done pull ups the last 2/3 days; plus maxed out on barbell shoulder press; so I wasn't really expecting to do super on the pull ups. I couldn't do 1 without having to go to the machine that defies Newton's law of Gravity. That also killed me...trying to decide if I should keep attempting pull ups free....fortunately Seth did remind me about that gravitron thing...cause I was spaced out.

Total time: 15: 10

Timing Seth was a lot easier than actually doing the excercise.

Seth's time: 13: 31

My hearing starting going for a bit...felt like I was getting fluid build up....it's better now.


To be continued........

First 3 Days of Crossfit

I should start off by saying that prior to crossfit I have been doing more or less the same workout routine since high school. A few different exercises here and there but more or less its been the more traditional workout routines. Before this past November I probably didn't work out for about a year and a half (going in a few days here and there; and at one point I went in for about a month) but nothing ever consistant enough and even since late junior year in college, I would rise a little in strength, fall a little, rise a little, fall a little...but it was always on a downward slope as my interest in lifting seemed to fade. Anyway, as of this past November I finally got around to getting back into the gym as I was feeling like crap physically/mentally/gramatically. (yeah I stole that from Pirates of the Caribbean...so what?) Seriously though, I got in and it felt really good just to get back in there...I think enough time had passed that I could start to enjoy it again. Eventually though (probably about January) I would go in and only do half a workout or part of a workout, not because I didn't want to work out, but because I would get bored.

So I'm out with a friend of mine and we run into Jason Homesly...haven't seen this guy for a few years probably (which would have been in the gym). We start talking and he mentions zone dieting and crossfit. The next day I look in my notes (I'm studying to become NASM certified) and see that one of the guys I had been talking to mentioned looking up crossfit. So I e mail Jason and we meet up at el gym for the first day of crossfit...

Day 1: (3/9/09)
20 min
5 handstand pushups
10 L pull ups
15 walking lunges

Wow. What a workout to start the crossfit routine. I'm pretty sure I couldn't stand up for more than 15 seconds at a time. I wasn't really sure what to expect. It looks a lot easier than it really is, as you are constantly doing something. I do not remember the number of rounds I got...I want to say it was 3 or 4. I'll have to get those numbers from Jason and then post an update. I should also mention that I could not yet do the handstand push ups so Jason introduced me to a couple different exercises that I could subsitute until I could work up the ability to do those. He had me sit on the ground, legs extended and perform a shoulder barbell press (with a 45 lb. bar). I actually really liked doing that as I think it helped with my stabalization muscles in my core. I don't really work on those too much.

Day 2: (3/10/09)

Squat Max - 225
Shoulder Press Max - 135
Deadlift Max - N/A

I woke up sore. I've never worked out my core as much as I did on the 9th. Shoulders hurt too. Kinda a good feeling though...like I was working out something that I never worked out before. Anyway...So the Squat Max...interesting. The form is very different to what I've been accostomed too. About the only similar thing is keep back on the heels (dorsiflexion...meh!) From the position of where the bar is to the actual squatting...very different, so it took some getting used to. I believed I maxed out at 225. I tried 230 or 235- 2x but failed on those attempts. It was close, but just a bit too heavy for me. Shoulder press surprised me a bit. I really liked that it was standing. That helps with my balance/stabalization. I had actually started doing standing dumbell shoulder press in my previous workout for that very reason. While I achieved 135 I don't think attempting anymore weight would have been logical for me. My shoulders were already dead from the previous day...and as I'm writing this (the 4th day...my shoulders are spent). Deadlifts...wasn't able to get to that as I had to cut out early for a meeting at 7.



Day 3: (3/11/09)

30 min:
5 pull ups
5 push downs (rings)
15 sit ups


I suck at pull ups and push downs. Surprisingly to me I was doing fine with the sit ups. I was dead for this exercise. Didn't do it anywhere near what I was hoping. I feel for me I had to rest too much...or just rested more than I wanted to. I wasn't expecting to come out and get 15 or 20 rounds done...but some of the rounds were shady at best. I'm not even going to put the rounds up here...I'm too upset about it. It's another day though...yesterday is done with and over...time to move on.



*On a side note...how I would love to incorporate swimming into a crossfit routine. I love swimming. I think it would be fun/insane. Could be more dangerous though as the whole drowning thing is enhanced once you get into the water and you're fatigued...but I think something could be worked out.