WEDNESDAY 081224
The Chief
Perform as many rounds as possible in 3 minutes of:
135-lb Power cleans, 3 reps
Push ups, 6 reps
Squats, 9 reps
Rest for one minute and repeat four more times.
4-3-3-3-4 plus some random reps at the end of most of the rounds...
What a suck fest... loved it...
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Another dozie from Andy and Chaaz at CrossFit Asylum.
3 rounds of:
135# back squats, 50 repetitions
Rest as required between each set. Try to get as many reps as
possible per set (up to 50) without racking the weight.
30-26-22
Damn, just when my legs and glutes were feeling better...
Also got 3 sets of kipping pull ups on their sweet 1-1/2 inch bar.
10-10-15(PR)
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MONDAY 081222
21-15-9 reps of:
Deadlift (185#)
Box jumps, 20-in
Push press (95#)
9:00
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Tried this one out at CrossFit Asylum in Boise. What a sweet box they have over there. 3000 sq ft of CrossFit-y goodness. I can't wait to have something very similar.
PAINSTORM XX???
3 rounds for time of:
10 Db ManMakers
20 Db Deadlifts
30 Db Snatches
40 Db Lunges
50 Db Swings
25# Dumbbells/16kg Kettlebell
36:36...Ouch! Now I know why I have stayed away from all things Painstorm...!!! This one is really supposed to be 7 rounds for time... WHAT!?!??!?!???
More learning and more punishment...
Deadlift
5RM - 245 (PR)
Power clean
3x3 - 135 (PR)
Smoked...!!!
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SATURDAY 081213
Another great certification with insights you can't get from a book or
some videos.
(Re)learned the squat, the press and the bench press.
SQUAT
5x5 (185) PR having never tried a 5RM
PRESS
115 - 5RM PR
135 - 1RM PR
BENCH PRESS
195 - 5RM PR
What a day! Now I can safely start lifting heavy!!!
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Nasty Girls
3 rounds for time of:
50 squats
7 muscle ups
10 135-pound Hang Power Cleans
24:25
7:00
8:45
8:40
Only got the first set of squats unbroken. Subbed 3 pull ups and 3
dips for each muscle up. First 21 pull ups and dips were broken into
3 sets of 7. Will talk about the belly of the beast next time...
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Holidays are here and we are stressing big time.
The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???
I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.
It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.
That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.
Therefore...
Pepsi is my kryptonite...
So...
Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.
Today:
44 ounces
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"Annie"
50-40-30-20-10 rep rounds of:
Double unders
Sit ups
15:42
This one was ugly. I have been avoiding DUs like the plague. I tried
some ugly doubles and uglier triples the first two rounds but I was
failing so often that it was losing it's metcon effect. Went with
straight jumping with a single double under mixed in to keep jumping.
This one will be an ass kicker when I try to string together the DUs
more and more. Did get one set of 4 in a row but that was it for my
Coordination, Accuracy, Balance and Agility...
Individual rounds looked like this:
4:40
4:29
3:13
2:13
1:04
Lots of room for improvement (as usual).
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Complete as many rounds as possible in 20 minutes of:
15 pull ups
15 ring push ups
15 back extensions
15 GHD sit ups
Got 7 rounds + 5 pull ups of 10 pull ups, 10 ring push ups, 10 lying
back hypers and 10 regular sit ups.
1st three rounds of 10 straight pull ups on real pull up bar was
sweet. Kipping pull ups will come with continued practice...
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Tried out the Dan John Rapid Ascent program on SGM Keener at Jimmy Brought bright and early this morning and I felt pretty good cuz we took it easy on the good SGM. He is in killer Army shape but has a long way to go with lifting the Iron and with his flexibility but it was still a good workout.
Power Cleans 8-6-4
85-95
Press 8-6-4
65-85
Front Squat 8-6-4
75-115
Half Cindy to keep SGM Keener happy
AMRAP in 10 minutes of:
5 pull ups
10 push ups
15 squats
8 rounds
I haven't done any kind of Cindy with real pull ups, just the IronWoody bands so I was interested in seeing how this would go. I got the first three rounds on the minute and then the wind started slipping. Got all 10 pushups for the first 6 rounds though. Squats were easy. Pull ups weren't too bad. Hopefully I can find some good pull up bars in Korea to keep trying on this one. Not sure I want any part of a full Cindy or even worse, some Chelsea...
5 rounds for time of:
Run 400 meters
15 Thrusters (95-lb)
19:54
Didn't really have any plans to go to CrossFit but after dropping CrazyWife off at her nursing boards testing, I was just 3 miles away so I drove right over. Made it just in time for their 8am class so I got to work. They have a pretty cool set up with a gym that looks like an old gas station with 4 or 5 garage doors with the pull up bars hanging outside. The rest is open space with rubber mats and a few rowers, barbells, boxes and med balls around the outside edges.
It is definitely better to workout in a group. This is what I have been missing in my CrossFitting this year. I am going to try my best to workout with my groups in Korea with minimal coaching. Maybe a quick foundations class before the workout starts for any newbs and then everyone hits it hard. Dunno, we'll see...
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"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
8:50
New PR by 1:32 I think. Full size pull up bar helped with the kipping pull ups big time but I was able to get the first set of 21 thrusters unbroken for the very first time... nice...
Tried this one out on some of the boys down at the Brigade Gym and it smoked them skinny PT runners big time, even unweighted... here comes CrossFit...!!!
TUESDAY 081202
Shoulder Press 1-1-1-1-1-1-1 reps
65x8
95
95
115
115
125
125
135 (fail)
Tabata Treadmill Sprints
12% incline
8:34 pace
8x20:10
Need to try 8:15 next time...
Pull ups - 4-5-4-4-4-4-3-4
Push ups - 10-10-10-7-7-7-7-7
Sit ups - 11-11-11-11-11-11-11-11
Squats - 12-13-14-13-14-14-14-14
32-65-88-108 (293)
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