Dead lifts and burpies

Pack scaled WoD:

Five rounds for time of:
135 pound Deadlift, 5 reps
10 Burpees

9:26

Box jumps, deadlifts and pull ups

Scaled puppy WoD.

Puppies:Three rounds for time of:
15” Box jump, 25 reps
130 pound Deadlift, 15 reps
15 Pull-ups (Beginner)

11:35

Nasty Girls

12/11 Rest day. Wanted to do some Krav/Bas Rutten but I woke up with a migrane yesterday and the day sucked.

Today; Nasty Girls

Modified cross between Puppy and Pack workout.

3 rounds for time of:

35 Squats
20 Pull ups (beginner)
20 Dips (bench)
95 lb Hang power clean 10 reps.

16:10

I started this out as a pack workout but after the 50 squats and 30 beginner pull ups quickly realized I was way over my head and scaled it down to the above levels. More manageable and within my abilities.

Annie

Was in a hurry so quick workout today.

Annie (Puppy scaling)
Puppies:
25-20-15 and 10 rep rounds of:
Double unders (Tuck jumps)
Sit-ups

6:34

Need to start practicing the double unders as they aren't going away any time soon. Good warm up practice along with push ups, pull ups, squats, dips, sit ups and stretching.

Clean and jerks

Not feeling well so I missed a few workouts.

Today clean and jerks: #105-#115-#125-#135-#140(PR)-#135(F)-#135

140lbs is a personal record. The 135lbs right after was a no go but was able to throw it up in the next rep.

Need to get serious again. The holiday season has been hard on me and I have indulged way to often in bad foods. Need to check the carbs and sugars and get real.

Walking lunges, Dumbbell swings

Scaled pack WoD.

5 rounds for time of:

35lb DB walking lunges, 10 alternating steps
35lb DB swings, 15 reps

7:23

Don't have very many dumbbells but I was able to use my barbell plates which have hand holes in them. Carried a 25lb plate with a 10lb plate stacked on top flat for the lunges and was able to line up the hand holes and put my hands through them and swing them edgewise.

The swings were definitely a workout and could really feel it in the core.

Fran

21-15-9 Thrusters-pull ups

Used a scaled weight of 55lbs and jumping pull ups. Time 6:16.

I've been slacking off too much because this really sucked. Also my wind pipe was really sore afterwards maybe from all the really cold air in the garage. It's about 25 degrees outside which puts the garage about 10 degrees higher.

Thanks God that workout was less than 10 minutes long!

Shoulder press

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

105lb-110lb-110lb-115lb(fail)-110lb-110lb-110lb

Turkey and Tabata

The good news: I worked out on Thanksgiving day.

The bad news: I took the next three days off.

The good news: I worked out today.

The bad news: I nearly puked.

I knew the holiday would be a rough time in terms of working out and eating. Just too much going on this weekend and dinners out and entertaining the family. Three days off isn't good but I/m back at it today.

Tabata something else: 32 intervals of 8 rnds pull ups, 8 rnds push ups, 8 rnds sit ups, 8 rnds squats, with 20 seconds of exercise and 10 seconds of rest.

Radiosound over at BrandX had a nice Rocky tabata MP3 which you can listen to and helps with the timing.

Glad I did it but glad it's over.

Mr. Joshua

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


Scaled WoD.

4 rounds for time of:

Run 400m
Glute ham sit ups (Swiss ball) 15 reps
185lb Dead lifts 15 reps

32:08

Brand X packscale was for 5 rounds. Due to time constraints with Thanksgiving I only did 4 rounds and it was probably about all I could do. This WoD kicked my butt as evident from my time.

It felt good to do a workout before the feast. I used to always see people running, walking or riding before thanksgiving and I always thought it was a good idea. Getting this out of the way before I eat waaaay to much food will at least alleviate some of my guilt.

Time to be thankful for our health, families and even the very ability to be fortunate enough to exercise. And as evidenced by the name sake of this WoD, those that sacrifices all for others. Regardless of your political stance or leanings the thought of laying downs one life for the sake of others is noble.

God Bless and be thankfull.

Clean and Jerks / Lynn

Missed a post on Sunday: Clean and Jerk- 95-115-125-130-135(PR)-140(FailX2)

Felt pretty good. I'm almost there at 140, just a little bit more and I'll have it over my head. The wife kicked butt and threw up 85 and almost made 90. She paid the price with two days of bad soreness.

Missed Mondays WoD and yesterday was a rest day, so I need to make sure that I'm hitting it hard from now on. Thanksgiving tomorrow and I'm just going to eat and enjoy it. Diet will get back on track Friday.

Today, Lynn: 5rounds of max BW bench press and pull ups. Scaled this down to something I could actually manage with lighter bench and beginner pull ups.

135/10,17 - 145/9,17 - 150/5,15 - 150/5,13 - 150/5,4 - 13

Run 5K

Well this is the first time I have knowingly run 5K (3.1 miles) (Treadmill) There may have been a couple of times in the Army and maybe some time in my younger years where I wasn't paying attention to distance, but this was a goal that has been tried a few times over the last several months and not completed without walking a portion.

The time was slow but overall I'm pleased and am happy that my lung capacity is improving. My legs are toast and I feel spent but hopefully things can only get better.

31:05

Friday 11/21 - Rest day

5 rounds of: Run 400m, 12 jumping pull ups

BrandX scaled WoD actually called for beginner or assisted pull ups but with the kids with me, the treadmill in the basement and the bench/bar where I do the beginner pull ups in the garage I decided to just do jumping pull ups in the basement where there is another pull up bar.

The 400m laps were done at a speed of 7.0 with the 5th lap at 7.5, Both these excersices are something that I struggle with so the more the merrier.

Time: 19:45

Push Jerk

Push jerks 1-1-1-1-1-1-1

95-95-105-115-120-125-135

Really need to get a squat stand going, it would make things so much easier. Todays WoD was ok but I feel that I could probably go just a bit heavier.

Yesterday 11/18: Missed work out. Just had zero motivation. Monday I was forced to switch shifts for a day due to inventory counts and it kind of threw me for a loop. I seriously didn't want to do anything yesterday, and pretty much had to kick my self in the butt this morning to get going. Diet sucked for the last four days but I'm going to get back on track.

Hang power snatch and run

Scaled puppy WoD

For time:
Run 400m
Hand power snatch 15 reps

15'35"

First two rounds for the snatch were at 45lb and the last was at 65 lb. I think it's time to try and increase my scaling to Pack as laid out by BrandX.

Tread mill started at 6.0 - 6.5 and 7.0. From now on all 400m runs need to be done at 7.0.

Looking to go to home depot today and get some PVC, sand and a tire plug kit so I can finally make some rings and a medicine ball. I attempted to make some dip bars but they weren't sturdy enough and I need to start the ring progression anyway.

Jason

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

11/13 - Rest Day


11/14

Puppies: ***
50 Squats
3 Muscle-ups 3(3 beginner p/u & 3 bench dips)
25 Squats
6 Muscle-ups 6(3 beginner p/u & 3 bench dips)
15 Squats
9 Muscle-ups 9(3 beginner p/u & 3 bench dips)
10 Squats
12 Muscle-ups 12(3 beginner p/u & 3 bench dips)

19:48

*** If you do not have rings use a 3/1 pull ups and dips/muscle up substitution

Fight gone bad

3 rounds of:

45lb Thrusters (sub for wall ball)
45lb SDHP
13" Box jump (That's just the size of my box)
45lb Push press
Jump rope (Sub for rowing)

I counted each rep and came up with a total of 397. In reality the jump rope should have been douple unders, which I can't do, so two reps of jump rope should have been counted as 1. I'll say a total of 320 for recording purposes.

Tommorrow is a Crossfit rest day, think I'll do a little bag work and some self defense practice, Krav Maga.

Inverted burpies, Pull ups, burpies

BrandX scaled WoD

3 rounds for time of:

15 Inverted burpies
15 pull ps (beginner)
15 burpies

Time was 24:22 and it really kicked my butt. Took me a round to get the inverted burpie down and be able to hold it against the door. As I was in the handstand position I looked at my left arm and wondered why it looked so much different than my right. Remebered that about 8 years ago I broke my right elbow in a Mt. Biking accident and I have been unable to fully extend it ever since although it's not really noticeable.... unless I'm doing handstands!

This little flaw made my right wrist protest in pain but I think overall this is good for my right arm even if it is 8 years too late. The rest of the WoD was the usuall burpies (suck) and beginner pull ups.

I think this WoD is a good example of why Crossfit is so popular and why I like it more than any other workout program I've ever done; It's not only challenging but fun. The excercises are so varied and include movements (like inverted burpies) that most of us just wouldn't think of incorporating into a workout.

3-2-1 GO!

Saturday took the day off, lots of things going on around the house.

Sunday 11/9/08

Puppies
3 rounds
Run 400 M
20 Squats

Should have recorded the time for this WoD but my wife and I did it together and were sharing the treadmill and had the kids with us. In all the activity I totally forgot about timing it. It was nice though to have my wife there doing it with me. She did a great job.

Monday 11/10/08

Power cleans 1-1-1-1-1-1-1

95-115-115-115-125(fail)115-115

115 is the heaviest I can go and still keep form. I may even want to back away from that an make sure the form does not suffer.

Another weekend of eating with the family. I'll have to really watch it this week.

Lynn (scaled max push-ups pul-ups)

Brand X scaled Lynn: Max push ups/ pull ups

30/22
23/17
19/20
18/15
14/13

Didn't eat this morning. The wife let me sleep in. Amazing what 8 hours can do for you! Had to stop after the first round and throw down a cracker and a shot of coffee.

The muscles in the center of my back are sore....feels good. Legs are sore from thrusters.

11/5 Rest day

Today: As many rounds as you can of 10 45lb thrusters and 10 pull ups.

Completed 7 rounds.

Good work out today, got me winded and sweaty. My foot was hurting the ;ast couple days from running the 600m on the treadmill BAREFOOT! Ya bad idea, not sure what I was thinking.

Diet needs more attention. Doing fairly well during the day but I'm having trouble at night when I get home. Need to come up with a good snack before bed or after I get off work (better)

Monday: 11/04/08

Scaled puppy WOD

Three rounds for time of: Run 600 meters, 15 back extensions, 25 sit ups.

18:05

Could not handle the pressure this weekend. Had plenty of Halloween candy as well as a big azz bacon cheese burger from Wil Jenny's complete with fries and misc other garbage that probably sent my diet back a week.

I'll be good till Thanks giving.... I promise.

Sunday: 11/02/08
Thrusters: 1,1,1,1,1,1,1

65-75-85-95-105-105-105

Got the Wife to do her first Crossfit workout yesterday and she seemed to like it. She’ll probably do it two or three times a week and gives us a chance to do something fun together.

Saturday: 11/01/08 Death by pull ups

12 rounds of beginner pull ups.

Cheater

Scaled workout:
30 Beginner pull ups
30 Pushups
30 Sit ups
30 Squats

8'23"

Huge cheat night last night on the diet. Sleeve of saltines, 4 pieces of Halloween candy, a cheese sandwich on wheat and a glass of 7up. Guess I was hungry huh?

Thing is I felt like crap this morning and had less energy for the WOD even though I've gotten better sleep in the past couple of nights.

Halloween party tonight at work. More garbage to tempt me with. We'll see how it goes. I newed alternatives, t bring with me.

Presses

Shoulder press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Well this WOD was pretty easy..... because I totally did it wrong! I only did sets of 1 for the Push press and push Jerk. What a complete bozo. Well maybe I can make them up tomorrow.

Repeat after me. Know what exercises your doing and double check the WOD! Well I guess a half workout is better than none.

Squat Cleans 1-1-1-1-1-1-1

Fun WOD and challenging as well. Really nee d to watch the form on this one. I need to research this but I think I'm actually going too low and had 2 failures at 115lbs.

My progression looked like this: 65-85-95-105-115(fail)-115-115-115(fail)-115

I actually did more reps than were RX'd but I wanted to get in 7 completed reps. Diet continues to go fairly well, though I still am not weighing out food, I'm just going by what my body tells me and not eating when I'm not hungry and limiting all grains, pasta etc. The occasional wheat tortilla wrap here and there is about the extent of the grains.

Dropped about 5lbs so far.

Cleans and dips

3 rounds for time of 21-15-9 Cleans and ring dips.

Ring dips didn't happen since I don't have rings and even if I did I couldn't do them any way. Subbed 1.5 X bench dis for the ring dips. Clean were 85#. Still going fairly light to get the movements down and avoid injury but the wod's are kicking my but prettty good.

Diet this weekend was pretty good until last night when I had a small binge of PB&J, nuti grain bar and a class of soda! (GASP!) I'm better now and I'm sure the week with go well.

Rest day tomorrow but will do a little something.

3 X 400m

Scaled worked out. 3 rounds of: Run 400m rest 3 minutes.

I have no lungs! Since I had the little one with me and I didn't want to run on the tread mill since the weather was so nice, I used this handy little pedometer through Google maps to measure the 400m course for todays WOD. http://www.gmap-pedometer.com/

The course was basicly from my house to the end of the cul de sac back and then half of that again. Kind of wierd but it fits the distance. I quickly realized that there is a gentle slope so that on the return leg I can feel the fight against gravity, but like I said, I have nooooo lungs.

Didn't bring enough food to work with me last night so by the time I got home I was freaking starving and that's dangerous. I had a tturkey sandwhich, a fruit bar and some mixed nuts. Could have been worse I guess but I really need to manage the food where that doesn't happen. Looks like I'll be checking out the Zone diet more thoutoughly and see if I can't get a plan together. Ideally making meals for the week during the weekend.

Found a good Zone resource here. http://www.the-zone-diet-recipes.com/ and here http://www.zonediet.com/

Miss and make up

Missed yesterdays WOD which was a 5K run (ya right!) and would have been scaled to 1 to 2 miles.
Today was a rest day but wanted to get something in, especially after missing yesterday so I hit the heavy bag listening to Bas Rutten's boxing CD on the Ipod. Did 10 sit ups in between rounds.

Hitting the bag felt good but I tore up my left index finger at the middle knuckle pretty good. I was using some gel filled gloves but will be going back to just wrapping my hands from now on.

Diet is mostly good, no serious cheats. They had sub sandwiches, chips/soda and cookies at work last night for us and I passed on everything. I'm avoiding the grains pretty well with the occasional snack every once in a while like a graham cracker last night.

The Pain!

Man are my legs sore. Thighs, glutes, you name it it's sore. But you know the saying... no pain... blah blah blah.

Had a fitfull night of sleep. I kept dreaming about WOD's (workout of the day) I don't remember the specifics but I was in pain last night when I got to bed and it actually felt like I was sick. I woke up several times and remeber thinking WOD...WOD...WOD. Scary!

Diet yesterday was ok considering. Checken breast, salad, celery w/ peanut butter, grapes, apple, sunflour seeds, Zone bar and my moment of weakness....PB&J ... at night no less. Oops!

Todays workout:
10 Rounds of
5 Burpies
5 Pullups

Had to sub beginner pullups for regular. THis really kicked my butt. When I woke up the first thing I thought was "There's no way I can work out today." Glad I ogt it done.

3-2-1 rest!

Thrusters,Hang power clean and SDLHP

First workout this morning: 5 Thrusters, 7 Hang power clean, 10 Sumo dead lift high pull. Rx'd was 95 lbs, as many rounds in 20 minutes you can do. I scaled this back to 45lbs (bar only) following the "puppy" work out on http://www.crossfitbrandx.com and managed 7 rounds (6.5 actually, I went over time a little bit.)

I went most of the day yesterday without eating and having only water and some coffee. I did however have a protein bar and a small yogurt after work. This mornings breakfast was oatmeal before the workout and I'm going to have some eggs after. I'll have chicken, salad and nuts along with some fruit and broccoli today. Not really weighing my food yet but seeing what will keep me not hungry and trying to avoid breads at all costs.

My legs are rubbery and my lungs were at capacity during the workout. I'll be going light all this week to make sure I don't pull any thing and try to focus on form. One thing I found helpful was downloading the exercises off the http://crossfit.com/
and loading them on to my Ipod so I can check out proper form as I workout. I had to do this with the Hang power clean this morning.

Felt good to get the first one out of the way and get back on track. 3-2-1 GO!

Day 1 fasting, freaking and forgetting

Today is day one of my Crossfit journal and while it will not contain Crossfit information exclusively, it will be the main journal topic. This will be my second go around at Crossfit. My first was at the begining of the summer 2008 and exposed me to the concepts of the workouts including the movements and where I stand in terms of skill level and endurance.

Unfortumately my workouts were cut short due to scheduling. My baby boy had just started skippin his morning nap which made it impossible for me to work out. With him a bit older I hope to incorporate Crossfitting into the morning routine.

In my down time away from excercise, I reverted back to some very bad habits, especially poor diet and eating habits. Today has become a fast day, taking in only water in hopes of clearing out the system a bit as well as reducing the size of my stomache after a sinfully bingeful weekend. The early part of the morning I was kind of freaking out, wanting to eat everything in sight but that has quieted and the water seems to be helping with keeping my stomache quite.

My goals are to reduce the amount of body fat and hopefully replace it with muscle, achive an overall high standard of fitness and a specific personal goal of performing the elusive pullup, which I have never been able to do. Sounds pathetic I know but it's just something I've never been good at. Being a tall guy at about 6'3" tall, my upper body strength has always been somewhat lacking.

Time to forget about all the old habits and failures and start a new path. Tomorrows workout is a doosie so I'm expecting a certain amount of pain and sweat.

The two main sources for training related information are http://crossfit.com/ and http://www.crossfitbrandx.com the latter has good information and plans for "scaling" your Crossfit workout to your ability level.