Sunday, January 25, 2009
Five rounds, each for time of:
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
I was really excited about this one when I saw it last night. I like the high volume stuff because it is a great caardio workout as well. However, my legs will be feeling this for days to come, and my lats are hurting even as I'm typing this. I'm sure I'll feel it in the chest/shoulders tomorrow. My abs aren't feeling too bad, I think if I were to do more of a crunch than a sit-up, I would be more sore. Here are my times:
Round 1: 5:11
Round 2: 4:53
Round 3: 5:28
Round 4: 4:43
Round 5: 5:03
I think the times were pretty good, round 4 and 5 I realized I was nearly done so I stepped up the pace. Round 1 was the slowest as I realized after Round 1 that I was taking too long on each pull up and squat, too long of a pause at the top/bottom. Will have another workout tomorrow and then rest day on Tuesday, as for the rest of today - packing!
Saturday, January 24, 2009
Back squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Post total to comments.
This was a good one. Yes it looks like its a short workout, only 3 reps total, but I did warm up sets for each so it ended up being about a 30 minute workout and then I did 20 minutes on the treadmill. Here are the loads:
Back Squat: 115 lbs
Shoulder Press: 70 lbs
Deadlift: 125 lbs
Ready for tomorrow! And will do my best to post everyday.
45 pound barbell Overhead walking lunges, 50 feet
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
My glutes are still sore from this one. I scaled the weight down to 30 lbs. Time was 18:30. Legs could have handled 45 lbs. easily but my shoulders were sore.
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
This one was full of substitutions. I am still scared to death of handstand push-ups. And L pull-ups, mercy. An L pull up is what you would imagine it to be: overhand grip on bar, raise legs up so your body is in an L shape, then do a pull up. I opted for assisted pull ups on this one. I have a new set-up for assisted pull ups at the gym. I take the Smith bar and set the bar to the highest setting. Then I take a 50 lb. dumbbell and set it out in front of me and then put a foot on the dumbbell for assistance. I subbed in 45# shoulder presses for the handstand push-ups. I think my time was close to 13:00 on this.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Oh dear. This looked like a tough one at first glance. I went to the gym for this one. I ran .25 miles on treadmill at 7.5-8.0 speed for the 400m run. They do not have a Glute-Ham developer, so I did floor sit-ups instead. I also scaled down deadlift to 95#.
My time was around 19:00 minutes, I can't find the paper where I recorded all of my times. I am sure it would have been near 25:00 had I done the WO as rx'd.
Another heavy day. I'm beginning to like these. I especially like the hang power cleans, so far they are my favorite of the Olympic lifts. I did a few warm up sets with the 45 lb. bar and then started to add weight. I did (in pounds):
I am hoping I can get up to 95 lbs.
Pretty straight forward! This Saturday was much nicer weather, not nearly as windy. However my lower back was giving me some trouble so I only did a 5k and then hit the gym for some pull ups, push ups and sit ups. Time for 5k was 24:07, not too bad! About a minute quicker than last time.
Thursday, January 22, 2009
Friday, January 16, 2009
Overhead squat 3-3-3-3-3 reps
Post loads to comments.
Sadly I was only able to do 45# on these. My shoulder strength and balance just weren't there. I did some additional shoulder and tricep work after the OHS and also did 30 minutes on the treadmill at 4.0 speed and 15% incline and then some abs.
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
Post time to comments.
Eeeek! Haha this was a tough one. It was good though. "GHD" refers to the Glute Ham Developer. Thrusters are where you do a front squat and then a shoulder press from the standing position. Rx'd for 95 lbs. but I did 45 lbs. And I did assisted pull-ups, no surgical tubing yet but will probably buy that in Houston. Did some experimenting with using a resistance band and let's just say it wasn't a good idea. It was a really good workout, and I know my shoulders are going to be killing tomorrow.
Wednesday, January 14, 2009
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.
Wow. I looked at this on Monday night and nearly fainted. My back and biceps were probably the most sore they have ever been. Which is definitely good, but I cannot even imagine if I had not subbed the push ups for the pull ups. Anyways, I overslept a little bit on Tuesday morning, my lower back was so sore I could not even fathom standing up, so I pressed snooze every ten minutes for an hour. I think the max I have ever pressed snooze is twice, if that gives you any idea of what kind of pain I was in. But, it turned out to be a good thing because when I got to the gym around 7:30 it was practically empty. I don't have any access to gymnastics rings, so I subbed assisted dips in for the ring dips. I also scaled the weight back on the power cleans to 85#. Also as a side note I am thinking about buying some surgical tubing which I have heard is a good way to do assissted pullups or dips. The assisst with my foot has been working well, but I think I am ready to step up the degree of difficulty, with the end goal of one day being able to Kipping pullups, or even dead-hang pullups.
So, I did the power cleans and dips in 16:35. It was definitely a good workout and I felt that it loosened up my back a little bit, but really worked my forearms and traps. Afterwards I spent about 15 minutes stretching and foam-rolling my back, which felt really good.
This morningmy alarm went off at 5:30 and I just didn't really feel all that great, stuffy nose, I was really sweaty, and all of that good stuff, so I decided to just lay there for a bit. Well I fell back asleep and woke up at 7:45! There were some things I had to do for work and I had to take my truck to the Toyota dealership at 10 to check on some lights that have burned out. Tomorrow is a rest day, so I decided to swap today and tomorrow, and do the Overhead Squat workout tomorrow. I think it will be good because it will give my lower back an extra day to recover, and I just wouldn't have been able to do much this morning. So, I will post the loads for tomorrow's squat workout tomorrow!
Monday, January 12, 2009
Virtual Shoveling: with an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments.
Whooowee this was a KILLER!! And I severely modified it. Ah! I tried the first round with a 25# plate and did 5 reps and was done. I thought, no way can I get through this going this heavy. So, I put a 10# plate on and went to work. I also subbed push-ups (modified on lowest setting of Smith machine, harder than on the knees, but not quite as hard as regular) for pull-ups because logistically how I was set up in the gym, the transition from the virtual shoveling to pull-ups just wasn't feasible. So I went through the workout and switched sides halfway through each set (set 1: 30 = 15 right side, 15 left side, etc.). I was able to complete this in 21:08. Granted, my time would have been much longer had I done the prescribed workout. So after 21 minutes I was drenched with sweat and definitely breathing hard. I felt guilty about not doing any pull ups so I did two rounds of 25 sit-ups and 20 assissted pull-ups. After that I was completely wiped out, and I was only at the gym for about 35 minutes.
So I got home at about 7:00 am and struggled up the stairs as my lower back, obliques, intercoastals, and legs were extremely fatigued. Also my hands are a mess as pretty much all of these workouts involve an Olympic bar or pull-ups, so my callouses are pretty rough. But it was a great workout and I love being sore because I know I really pushed myself. Even though I know I could have pushed myself even harder and completed the Rx'd WOD, I am trying to be smart about things and not injure myself. So that was it for today, we shall see what tomorrow brings! Also, yesterday was in fact a rest day, but I worked 7:30 - 1 at the gym with clients every hour so I was moving all morning. It was really nice to relax yesterday afternoon though - it was an absolutely beautiful day, about 85 degrees and not a cloud in the sky. So I took Pod out several times to just sit outside in the back of my apartments where they have picnic areas, a basketball court, and the whole area is an "off-leash area" so there are usually several dogs running around playing. Pod got particularly sassy with a large dog that was just minding his own business, I'm thinking it was a Border Collie mix, so I had to wrangle him in and take him upstairs for a while so he didn't get himself into trouble. The other dog probably just thought there was a fly buzzing around! Haha Pod was doing his best to be menacing and the other dog didn't even blink an eye. Sweet dog, really. The Border Collie. Pod really is sweet though, I think he just feels he needs to prove that he's tough sometimes, whether it be to other dogs or bearded uncles.
Also as a side note I am quite excited about turning my Dad's back patio workout area (punching bag, weight bench, treadmill not too far away in the garage) into a great place for CrossFit workouts. I can easily go to the front and do any running, and there are great steps that will be good subs for box jumps, and I can put up my pull-up bar in the doorway leading from the back to the garage. And I might just see if I can buy a large rope and attach it to one of the trees....if it is sturdy enough...and if I can get up there to secure it.
Saturday, January 10, 2009
Post time to comments.
Pretty straightforward! Was looking forward to this because I wanted some good cardio. I was able to complete the 5k (3.2 miles) in 25:34:40. Pretty dismal time really, considering that I used to run 21 minute 5ks. But, it was super windy (and I mean WINDY!) and really hilly. The Santa Ana winds blew in Thursday night and they are out of control, 40 - 60 mph winds. My earbuds were actually blown out of my ears about 3 times. But it was a good run and I now have a starting point to improve upon.
It's been a super busy morning/day and I hope to keep the rest of the day just as busy getting ready for the move.
So far today I have:
- taken out all of the recyclabes
- got my oil changed
- donated two large bags of clothes to Goodwill (don't worry B, nothing of yours :) !!)
- scoured Calabasas for boxes, found a few
- currently on hold with AT&T to cancel service (28 minutes and counting...)
- call electric/gas company
- clean entire apartment so it makes final clean easier
- fold laundry
- grill chicken for dinner
- scoure craigslist for boxes
And I have pretty much the rest of the day to get this done, thank goodness. Rest day tomorrow, but I have to train at gym 7:30 - 1:00 with clients every hour.
Friday, January 9, 2009
Post loads to comments.
Oooh the squat. Legs were already aching from the 1oo I did yesterday. But, those were only bodyweight and today was weighted. The front squat differs from the back squat in that you rest the bar on your shoulders right under your chin, and you don't grip the bar, just hold it in place, with elbows pointing forward.
Now, this position is a little taxing on the wrists, or at least it was on mine. The wildest thing happened last night. I went to bed about 9:00 and planned on reading for a little while. I made it through a chapter or so, but then woke up at 12:40 am and my wrists were absolutely killing me. Somehow I had flipped over onto my stomach and my hands were underneath me, bent at the wrist. It literally felt like both wrists were broken. Lord knows how I ended up in the position (I'm thinking Pod flipped me) but it surely hurt. So they were perfectly fine this morning, just a little sore.
Here are the weights I did:
5 (65#) x 5 (85#) x 5 (75#) x 5 (75#) x 5 (75#)
I could have probably done the last 3 at 85#, but I wanted to make sure I went low enough (hips below patella) and had good form, so I went a little lighter.
Afterwards I did some detail work with the biceps, triceps and calves. Both were a little sore from the towel pullups and pushups, but I just went with light weights and high reps for shape rather than size.
It should work out well because I believe Sunday will be a rest day, and I have to work at the gym so that will be good.
Also these Santa Ana winds out here are no joke! 60-70 mph!
Thursday, January 8, 2009
I was able to complete this in 14:38 doing 5 rounds of 20 reps each.
This one was definitely tough and I was wiped out after. I did the pull-ups assissted and the push-ups on my knees, and in retrospect I wish I would have started out with regular push-ups and switched to knees when I couldn't do anymore regular. I'll do that next time there is a workout like this. And I just took Pod outside and going down those stairs, my legs felt like Jello. So it was a great workout and I am really enjoying CrossFit. My traps are still really sore and I've had a couple of cramps in them from the power cleans back on Monday, I think that's when I did them. So, now I'm starving and about to enjoy a breakfast of a chocolate whey protein shake and turkey sausage and egg white breakfast tacos. Delicious!
Wednesday, January 7, 2009
Complete four rounds for time:
- Run 400 meters
- 15 Handstand Push-ups
- 15 ft Rope Climb, 2 ascents
What I did:
Complete four rounds for time:
- Run 400 meters
- 15 Barbell Shoulder Presses (standing, 45#)
- 30 Assisted towel-pull ups
Whoo this one was a toughie! I ended up going to the gym rather than doing this at home because I knew it would be easier to do the 400 m run on a treadmill. Also I'm still a little gunshy with the handstand push-ups, so I took the easy way out with shoulder presses (although those were definitely tough as well). Luckily the gym was not crowded so I was able to go back and forth from the squat rack (where I did my shoulder presses and pull ups) to a treadmill. This was a great cardio workout and strength workout, and I know my back and forearms are going to kill tomorrow. After I finished the four rounds I just sat on a bench and recovered for about 3 minutes, and then did some sit-ups (2 x 25). I anchored my feet at the back of an incline bench (set at about 45 degrees) and started with my back on the floor, hands out and came up until my hands hit the top of the bench, then all the way down to the back touching the floor. These were pretty tough with the full ROM and I definitely think I'll be feeling those tomorrow as well.
I am hoping to find a CrossFit affiliate when I get back to Texas so that I will have access to more things (rope, Olympic weight sets, medicine balls, kettlebells, etc.) and also for the competition. Right now I can look on the comments section and compare my times or weights to other CrossFitters, but I think doing the WOD with other people will be really fun and make me push myself to the max. I don't think there are any in Clear Lake, so maybe I will continue to do my own workouts during the week and find a CrossFit affiliate for a Saturday workout. We shall see. Anyways, better get to work..and maybe experiment some with those handstand push-ups.
Monday, January 5, 2009
Well so another pure strength workout. I woke up about 1 am and I was really feeling the soreness in my lower back (probably a little TOO sore in the lower back, need to work on form more for deadlifts) and glutes. Also, I am probably just about the clumsiest person there is, and on my way back from the bathroom at 1 am I banged my knee into the foot of the bed so hard that I scared poor little Pod to death. He jumped straight up and didn't know if he was coming or going. That hurt pretty bad for a few minutes but I was able to fall back asleep almost immediately. It didn't hurt at all this morning, but there is a pretty big indention on my knee cap so that is kind of wild. So anyways I got up at about 5:30 and made it to the gym at 6:15.
I've never done hang power cleans, but I watched the video of how to do them on crossfit.com and I thought they wouldn't be too bad. I did a 5 minute warm up on the CrossTrainer and then went over and got my bar set up. I did a few warm ups just to practice the movement at 45# (just the bar). I then did 70 pounds for each set - 7 sets of 1 rep. I only rested about 15 seconds between sets. It was tougher than it looks, and my traps, shoulders and forearms will definitely feel it tomorrow. I probably could have gone a little heavier, but again, I am just getting used to these lifts and I would rather do them in control at a lighter weight while I build up my strength and form.
After the cleans I did 20 minutes on the stationary bike, going a little over 4 miles on a "hill" program. I think I burned around 200 calories but I forget. I then hit the mat for abs:
- 2x superset of 20 crunches and 20 oblique twists with 10 lb. med ball
- 2x superset of 20 crunches with legs up and 20 "heel-touches" for the obliques
Then I finished with some stretches for my legs (especially hamstrings) and headed home. Workout was about 45 minutes long. I didn't want to overdo it today, because you never know what tomorrow's WOD will bring. Wednesday is a rest day I believe, and I am definitely going to take it. So if tomorrow's WOD is not as aerobic as I am hoping, I will through in some of my own stuff because I know I will have Wednesday to recover.
Sunday, January 4, 2009
Deadlift 3-3-3-3-3 reps.
Seems reasonably simple, but this workout is about pure strength. Go as heavy as you can, take as long as you need. Now, this isn't really my favorite type of workout, but I was so sore from yesterday (glutes, shoulders, upper back) that I welcomed a short/low-intensity workout.
I've never really done deadlifts before, and if so, it was normally the stiff-legged "Romanian" variation that focuses on the hamstrings, with really light weights, maybe 45#. The full deadlift really strengthens the back, legs and grip, and you can go heavier on the weights because you are using more muscle groups.
And that was it for today's workout. Lord knows what tomorrow will bring! It will be an early morning tomorrow, getting to the gym at 6:00, but will be nice to get in a workout and be home in time for work and calls from the office (I work remotely for a company in Dallas, so with the time difference I have to be available pretty early). So anyways, tomorrow will bring another post!
Saturday, January 3, 2009
- push-up/crunch countdown starting at 15 (15 push-ups, 15 crunches, 14 push-ups, 14 crunches...and so on until you get down to 1). I do these on my knees and want to continue to do on my knees and work my way up to starting at 20, and once I can do that I will probably try regular push-ups starting at 10.
- 3 x 15 superset of close grip bicep barbell curl/close-grip bench press (30# bar)
- 50 reps on leg extension machine (10 each at 75#/60#/45#/30#/15#)
- 3 x 20 leg lifts/hips raises (abs) on bench (10 lifts/10 raises)
- 3 x 10 squat w/ front raise - 25# plate (wide stance squat touching plate to floor, then raising plate from between legs up and over head)
- 3 x failure "shoulder march" - 25# plate (start with arms extended overhead holding plate, bring plate down to right shoulder while bringing right knee up, back overhead, down to left shoulder while bringing left knee up - that's 1) was able to do 10 reps, 8 reps, 7 reps
- bent knee raise on "Roman Chair" 3 x failure - 35/30/35
- finished with 30 minutes on LifeFitness Cross Trainer (kind of a first generation elliptical) "Hill" program (burned 375 calories and went 3.25 miles)
I'm telling you what, this workout surely kicked my butt. See below:
Feel much better now though! Got a good stretch in and about to take a nice hot shower and should be good to go. I have to train at the gym tomorrow 7:30 - 1:00 but only have clients at 8 and 9, so will be able to get in tomorrow's CrossFit workout while getting paid!
Friday, January 2, 2009
"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able."
This was my first foray into Clean and Jerks so I was a little intimidated. However I welcomed the challenge and got to the gym at about 6:15 am. Luckily it was pretty empty so I had a good space in front of the mirror and clock (used my watch as well) to do this workout. I scaled the weight down to 65 pounds. I was able to go for 7 minutes and then do 5 reps into the 8th minute.
It was pretty tough and a full-body workout, but it was short so I did some additional detail work:
- triceps with superset of overhead cable extensions and cable press-downs (2 x 25)
- shoulders with supersets of front raises, lateral raises and overhead press (3 x 15)
- calves with standing calf raises (3 x 20)
- abs with oblique twists w/ 10 lb. weight (3 x 20) and hanging knee raises (3 x 15)
I wanted to do a little more cardio but a call from the office meant my workout was over and I had to head home to work. Tomorrow will be nice because I will have no time restraints. I have to work at the gym today 1 - 7:30 with a couple of open hours, so I am going to get in some cardio on the treadmill, hopefully about 45 minutes of walking at a 15 % incline.
I'm excited to see what tomorrow's workout will be, my back and chest are definitely feeling it from yesterday, but legs aren't too bad yet.
Thursday, January 1, 2009
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
I completed the workout in 42:17:46 with no weighted vest.
I broke the exercises down like so:
1 mile run (8:30)
100 pull-ups (4 sets of 25)
200 push-ups (4 sets of 25 and 2 sets of 50)
300 squats (3 sets of 50 and 2 sets of 75)
1 mile run (8:40)
I did a set of pull-ups, a set of push-ups, and set of squats and rotated through until I finished, no rest between sets.
I have an IronGym so I was able to do assissted pull-ups, then took the IronGym and used it for push-ups which I did on my knees.
This workout was a killer and my arms currently feel like jello (had a really good traditional back and bicep workout at gym yesterday) and I am sure my legs will feel it in the morning. Heart rate was up the whole time, and I really enjoyed it! Great start to a new year!
- 25 years old and currently living in Calabasas, CA (Texas-raised and soon moving back!)
- I have literally the most beautiful girlfriend in the world (inside and out)
- My family is amazing - a post about them to come later!
- We have a sweet little guy named Pod who is the coolest Chihuahua ever (post about him to probably come as well!)
- I am an accountant by day and personal trainer by night
And well that is me in a nutshell!
And here is a little bit about why I am intrigued by CrossFit. I have always been interested in physcial fitness. I love pushing myself and seeing my body change, and feeling tired, sore and spent after a workout is a feeling like none other. I love traditional gym workouts and lifting weights, and I love endurance sports as well. I have run one marathon (Dallas White Rock in 4:27), completed the 50 mile event of the Hotter N' Hell 100 (Wichita Falls ~ 2:00) and competed in several 5ks, 10ks, and sprint-distance duathlons. However doing all that got me burnt out on endurance events (mid-2006) and I focused on weight training.
The return to endurance proved to be disastrous in May 2008 at Cincinatti's Flying Pig marathon. My twin-sister Meredith was bitten by the endurance bug after seeing me run my first marathon (at least I think that's how it happened). Cincinatti would be her second marathon after a successful first. We both wanted to improve on our times and felt that we could definitely do that if we had each other to lean on (figuratively, and as it turned out, literally). We successully made it halfway, but 13 miles was just the beginning of my downward spiral. I knew Meredith had trained so hard for this and I told her to just go ahead and I would make it to the finish eventually!
There were several factors that led this marathon-meltdown. The marathon was on Sunday morning in Cincinatti, but we were flying into Lexington on Friday morning to spend the evening with my parents who came up for the event and Meredith and Chad at their house in Nicholasville, KY. We would then drive to Cincinatti on Saturday and check in, check out the expo, have a nice pasta dinner and then get up and run on Sunday morning. Well, a simple 3 hour trip to Lexington turned into a 24 hour debacle and threw pretty much all plans for a relaxing weekend out the window. We ended up making it into Lexington on Saturday afternoon, and from there drove straight to Cincinatti. Lack of sleep, nutrition, water and sanity did not equal a great pre-race disposition. But, those were all convenient excuses and the main reason for my demise was a lack of training and a gross over-estimation of my fitness level.
But to get back to the race, my sweet sister ran ahead but then couldn't stand the thought of me hobbling along, Lord knows how many miles behind her. So she turned around and ran back, like a glorious salmon swimming upstream, and found me on the verge of collapse. We found the nearest medical tent and from there it was a nightmare as well, but you can read more about that if you want to on www.23goingon60.blogspot.com, somewhere in the archive from May. Anyways, I will always feel bad about ruining Meredith's marathon, but it was a nice wake-up call for me. I don't see any more marathons in my near-future (and with the worry I put my girlfriend through that day in Cincinatti, I don't think I could ever put her through that again!) but I would like to get my endurance back. CrossFit is a functional workout, and works basically every major muscle group while keeping your heart rate continuously elevated. So I can still work on the size and shape of my muscles, while getting slim, trim and toned with great cardio. I am currently 5'8" and 145 lbs at about 18% bodyfat. I would like to lost maybe 5 lbs., but mainly just change the compostion of my body to more muscle mass and less body fat (goal 12%). So we shall see!
For the sake of organization I willl end this post now and post a new one chronicling today's WOD (Workout of Day).