Rest Day

Took it easy today, pretty sore from yesterday so it'll be okay.
Looking forward to Tabata Something Else tomorrow.

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Double Duty

I'm not sure why I thought the CF Running and Endurance cert wouldn't
include a workout but it did so my plan to hit an early workout
backfired...not that there's anything wrong with going to bed at 6:30,
right?

15-14-13-12...4-3-2-1 reps of the following:
Dips
Sit ups
Squats

19:38

Helen with a little throw up in her mouth
3 rounds for time of:
Run 400 meters
21 53-pound Kettlebell (20kg)
12 burpees

11:20

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Nate - 9*

Perform as many rounds as possible in 20 minutes of:

2 muscle ups
4 handstand push ups
8 2-pood Kettlebell swings

*subbed 2 strict pull ups and 2 ring dips for the 2 muscle ups; large
and medium Woody bands for HSPUs; 1.5 pood Kb for 2 pood Kb (24kg/36kg)

This one was another smoker. Couldn't hardly breath when I was upside
down. Coulda done a few more pull ups. Ring dips were just right.
36-kg Kb would have been interesting. HSPUs kicked my ass. I'll add
them to my warm up I guess...

I am diggin the main page WODs for sure. Definitely going to hit the
weaknesses hard, cherry-picking workouts is not useful...

Looking forward to tomorrow's rest day and to the Running and
Endurance Cert this weekend.

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Mr Joshua (19:50*)

5 rounds for time of:
Run 400 meters
30 GHD sit ups
15 250-lb deadlifts

19:50*

*subbed regular sit ups
*scaled DLs to 135-lbs

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Lynne (185-67)

"Lynne"

5 rounds for max reps of:
Bodyweight bench press
Pull ups

185-67
5-8-7-7-7
8-7-6-6-6

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Main Page WOD

I have finally decompressed from the end of my final Captains Career
Course as an instructor. I'm ready to get back after some CrossFit
for real. No more smelly Army PT if I can help it. Today is a rest
day so I'm knocking out my annual physical and tomorrow I start
tackling the WODs from the main page as is (fingers crossed). Focus
will be on weaknesses like pull ups, handstand push ups, double
unders, etc...

Wish me luck and stay tuned...

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15-minutes the hard way

Run for 5 minutes. Rest for 5 minutes. Run for 4 minutes. Rest for
4. Run for 3 minutes. Rest for 3. Run for 2. Rest for 2. Run for
1 minute.

Total distance: 1,800 meters

Maintained 6:40 mile pace for the first two runs for sure. Got tired
quickly after that and had a hard time counting up all my laps let
alone figuring my pace on the last three runs. Actually only slipped
that pace on the 3 minute run. That one and the last two were
brutal. It was to get out in the Vibram Five Fingers though.

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Strength Work

Power Clean 5x5
Shoulder press 5x5
Front squat 5x5

PC: 95-115-135-135-155
SP: 75-95-95-115-115
FS: 115-135-135-155-175

1-min rest after 1st set. 2-min after 2nd set. 3-min rest after the
rest.

1st time 5RM PRs on all 3. Good starting point for some SS-esque
programming.

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1946 APFT

1946 APFT

Pull ups - 10 (7 last time)
Squat thrusts - 50 (45?)
Push ups - 40 (35)
Sit ups - 50 (40)
300yd shuttle run - 1:01 (1:04?)

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Push up progression

Push up progression

3 sets of regular push ups
1 set close hand push ups
1 set wide arm push ups
1-min rest between each set
**Chest to deck

25-25-25-13-12

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Run Squat Run

FRIDAY 081107

Run Squat Run

Four rounds for time

Run 400 meters
50 squats

13:03

Dan John Rapid Ascent

Power clean
95-115
Press
75-95
Front squat
115-135

Felt a little better today. Only did two rounds per exercise and
rested about 60 seconds between each set instead of only 30.

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Dan John Rapid Ascent

Worked on this with CrossFit Keith. Worked well as I was able to get
more weight than I usually get by myself.

Perform alternating sets with a partner of 8-6-4 reps then increase
weight and repeat until get to a max weight.

Power clean 95-95-115-125
Press 75-85-95
Front squat 95-115-135

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FRIDAY 081031

FRIDAY 081031

Maybe two or three of the worst days of my life between these two posts (TUE - FRI). Got some stomach virus bug (I think from the little boy who had projectile vomit and poo last weekend now that I think about it) and it had me upside-down. Chocolate Yoohoo coming out of my bum for 16 hours, some Maalox and a disturbing 1-lb Lord's Kitchen burger to jam me up with some killer heartburn that woke me up in the middle of the night making me think I was going to die, or at least poo and throw up all at the same time. Crazy week.

Luckily, Friday's workout was kettlebells so I got to take it kinda easy (low-impact anyway). Did a big warm up with my kids with every Kb exercise I could remember (just threw away my 3x5s when I cleaned out the car last month). Then we went through a new workout I found somewhere... Breathing Ladders.

Kb Swing Breathing Ladder (1-20)

1 Kb swing
rest 1 breath
2 Kb swings
rest 2 breaths...up to
19 Kb swings
rest 19 breaths
20 Kb swings

took about 10:34 so we stopped there, going back down from 20 to 1 in under 20 minutes would be interesting. Using an actually heavy Kb would be good too (used 12kg -- thank goodness).

Update: going with the junk food all morning, chips to "coat the stomach" only gave me more heartburn but the sprites caused "good" bubbles making me belch and fart all morning which was at least fun if not "helpful". How's that for a prescription, burp and fart til you feel better... LOL. Started to feel like total ass by the time lunch came around so I wasn't going to eat but I couldn't pass up the Toll House Pie and ice cream from Josephines... mmmmm... That made me feel like a million bucks til we went out for Halloween and my one jumbo Crown & Coke kicked in the heartburn (again). Not to worry, the chips and hummus and bacon wrapped shrimp and jalapeno slices must have done the trick because I feel back to "normal" this morning and think I'll take the fam out for some pancake breakfast before our workouts just to make sure I'm all better... hee-hee.

Glad to be back (I hope). Looking forward to getting after the training next week and recommitting to the diet, the steak and broccoli was getting a little tiresome so I just picked up the recipe book from Performance Menu. Should be good. Wanna keep momma and me headed in the right direction on the scale (wink).

Read a great article in the November Performance Menu from Josh Everett about training and recovery for old farts (he's about 35) which is cool because he is the only one to place in the top three in the last two CF Games. He's obviously in killer shape but he doesn't follow the CF WODS and focuses on sprinting and Oly lifts with two rest days per week for three weeks then he takes a week off (easier?) every month. I have definitely been overtraining... hope getting smarter and training less actually helps my performance. Still want to focus on all of my weakness everyday as skill work to see if that helps too (think double unders, pull ups, push ups, handstand push ups, POSE techniques, etc...)

All-in-all, looking forward to think "hard reset" that has been the last few weeks as I struggled to figure out what my body was telling me...