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.