WOD 2-27-09

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.

I subbed Good Mornings for HBEs and my time was: 20:55:62. I did a ten minute warm up on the bike. It was a hot and humid morning and I was drenched by the time this workout was over. It was a great workout and I was really spent. I'm not a huge fan of back extensions/good mornings, but the running was really good. I was feeling good afterwards so I did the 1-1-1-1-1-1-1 push-jerk workout from Wednesday to catch up. I did 60 lbs. for each. I could have probably done 75 lbs. with a spot, but I had no rack so I was brining the bar up from the ground before each set. All in all a great workout. Tomorrow will be a CF rest day, so I am going to get in a good bike ride. I know a good route that I used to ride on my road bike, so I will give that a whirl tomorrow morning. Finally got around to installing computer as well, so that will be good. Will do a warm up spin around the golf course to get the mileage if I am up early enough..I like riding the golf course during the week because there aren't too many walkers/dogs. So we shall see. I'll get it Sunday if not tomorrow. Also glutes were super sore from yesterday's WOD, as well as my head which I slammed into some lattice on the porch while training Michelle last night.

WOD 2-26-09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.


Wow. This one was a good one. My time was 14:03:20, with assissted pull-ups. But I am now doing kipping assissted pull-ups, and using just the tip of my foot on the chair, so I am definitely getting stronger. I did a 30 minute warm up ride on my bike, and will install the computer today so in the future I can see mileage. It will also be good to get mileage for running routes, as I can't really drive my truck onto the golf course. Yesterday's workout was heavy push-jerks, and I really like those so I think I will do them this afternoon to be caught up. It's a nice hot day outside, almost 80 degrees! So hopefully I can get a little sun too.

WOD 2-24-09

Well, officially it was a Crossfit rest day, but I am going to take tomorrow off instead. I have to go out to the airport all day for work, so will have no time to get in a workout. I wasn't able to buy a bike until this afternoon. I bought a Schwinn hybird bike..not quite a full fledged mountain bike, not quite a road bike..which is pretty much exactly what I needed. All it needs are some cages for the pedals and I should be good to go. I figure if I stick to cages I can pare down my transition time for duathlons - I am hoping to sign up for the 3- race Webster duathlon series.

Anyways, so here is what I did today (if I can remember, it is a lot easier just copying and pasting from the Crossfit website!):

• Ran 1.5 mile loop in 14:00 (taking it easy as legs were killing from yesterday)
• 25 - 8 lb. med ball swings (my interpretation of kettlebell swings)
• 25 - 25 lb. bench presses (very, very light, I know)
• 25 - 8 lb. med ball swings
• 25 - 25 lb. barbell bicep curls
• 25 - 8 lb. med ball swings
• 25 - ~30 lb. rope pulldowns (using a resistance band attached to a high hook)

I did this circuit twice and subsituted the rope pulldowns for close-grip bench presses the second go-round.

I am training my older sister and she has her second workout tonight. Her first workout was Sunday and she did really well, although she told me yesterday she felt like she had been hit by a truck. I've got a good one planned for tonight, so it should be fun.

So rest day tomorrow, and back at it on Thursday.

WOD 2-22-09 and 2-23-09

WOD 2-22

Front squat 3-3-3-3-3 reps
Post loads to comments.

I did 75 lbs. for all 5 sets. Pretty light, I know, but I went butt-to back-of-calves so I was definitely feeling them.


WOD 2-23

As Rx'd -
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.

I subbed 30 lb. Sumo-Deadlift High Pulls (basically a wide-stance deadlift into an upright row) for the rows as I don't have a Concept II rower...although I would love one. 10 SDHP = 100 meters.

What I did:
For time:
50 SDHPs
50 pound Push press, 21 reps
50 SDHPs
50 pound Push press, 18 reps
50 SDHPs
50 pound Push press, 15 reps
50 SDHPs
50 pound Push press, 12 reps

Post time to comments.

My time for this was 17:13:16...and it was tough. My shoulders are (and will be) killing me. I did a warm-up run through an old golf course and wasn't exactly sure about mileage but it took me about 15:00 so I am guessing it was about a mile and a half. I was going pretty slow, because I knew I had a killer coming up with all of the SDHPs. Rest day tomorrow, but I am going to get a bike today (just a mid-range mountain bike) and will shoot for an 8-10 mile ride tomorrow morning.

WOD 2-21-09

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.
These are squat not power snatches.

It was a beautiful day outside yesterday, so it was a nice to get outside and get in a full workout. I did a 20 minute warm up run through the neighborhood, then got back to the house and began the workout.

There were some slight modifications:
3 rounds of:
20 lb. db snatch 21 rep right arm
21 assisted L pull-ups (right leg out, left on chair)
20 lb. db snatch 21 rep right arm
21 assisted L pull-ups (left leg out, right on chair)

Time: 18:26:24

I am telling you what, that 2o lbs. was very heavy after about 5 reps on the first set. So today my legs, shoulders and traps are killing, as well as my abs and lats from the pull-ups. Today's workout is squats, so I will post that later.

WOD 2-19-09 and 2-20-09

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

I was feeling about 75%, so I did the workout with some modifications, moreso than usual. Here is what I did:

50 Bench Dips
50 Squats
50 Push-ups (on knees)
50 Squats
50 40 lb. Shoulder Press
50 Squats

Time: 12:30

I subbed the squats for the run because I did a warm-up walk that was suprisingly tough so I figured 400 meter sprints wasn't the best idea. I was pretty spent afterwards, so it was good, but a slap in the face showing me how weak I am! I should be back full-force soon though. My chest is really sore today, so thats good. Today was a rest day but I went for a 30 minute bike ride just to keep the blood flowing. Will see what tomorrow brings!

WOD 2-18-09

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

I was able to do 15 minutes, which equates to a total of 120 pull-ups. Yes, they were assisted, but I am definitely feeling them already. This was really a good workout to get me back into the groove of things, and it was nice because I was able to do them inside as it was raining this morning. I hope to start back running tomorrow. Feeling much better, but I think I have NyQuil to thank for that! (and my mom's recommendation to keep taking them)

WOD 2-17-09

As rx'd:

Squat clean 1-1-1-1-1-1-1 reps


I wasn't feeling 100% this morning so I definitely figured I couldn't handle a heavy squat day. So, I just did a circuit workout of light weight/high reps - 25 lbs. and 25 reps for each movement, 3 circuits through:

• bench press
• bicep curl
• squat
• shoulder press
• upright row
• calf raises

This definitely was not a taxing workout, I just figured I needed to do something to get blood flowing to my muscles again. I think as I get my appetite back I will feel stronger also, every day gets a little better! I really miss running though, so I am looking forward to a good run one day this week. I only had a cold/sinus thing, but it really knocked me out for about a week. My throat was super sore, I was constantly coughing (still pretty bad through the night) and was just moving at half-speed. It was the first time I've been sick in about a year, so I guess that is pretty good. The good news is, I have lost about 5 lbs. and I am now pro-level on Wii golf!

Will attempt tomorrow's WOD, most likely with severe modifications.

Quick Update

I haven't worked out since Sunday due to a trip to Dallas Mon-Tues and then coming down with some type of illness that has reduced me to a coughing/choking/gagging/shivering/sniffling/hacking/near comatose mess.

Will post when well enough to work out!

Missing my love only adds to the list of ailments!

WOD 2-6-09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.

Okay, so I will start off with a brief description of each lift (at least what I understand them to be):

• Shoulder press: hold bar at shoulder height, press bar above head (travels in front of the face) using only shoulders
• Push press: same movement for bar as shoulder press, but you "dip the hips" and press the bar up as you are driving your body up with the legs (push with the legs, press with the shoulders)
• Push jerk: still same movement for bar as shoulder press, but you dip a little lower and drive through the legs and jump as you press the weight above the head

I used 50 lbs. for all the above lifts - a 10 lb. barbell with 4 10 lb. plates. I wish I would have gone for 60 lbs, I think I would have been able to do that even though it would have been tough. My shoulders were definitely burning with the 50 lbs. though. I started off with a 1 mile warm-up run, didn't want to do the whole two miles as I wanted to give my legs/hamstrings a little bit of a break, but I ended up doing another half mile after the workout, so I guess I should have gone ahead and done the two miles to start. Looking forward to another good one tomorrow as it has been warming up, probably in the high 60s to 70s in the mornings.

WOD 2-5-09

Wow, it has been forever since I have posted. Fortunately, it has not been forever since I've worked out. I have been having really good workouts all week, testing out the stuff in the back yard and incorporating more running. I have not adhered to any CrossFit workouts, but I will start soon.

If you leave my parent's street and go out onto the main street - Space Center Blvd - it is one mile down to the next major intersection - Clear Lake City Blvd. So, down and back is 2 miles. Now I know 2 miles sounds like nothing to those training for marathons, and even for me, when 8 to 10 miles used to seem like nothing. But for now, I am content with the daily 2 miler.

I have started each workout this week with a two mile run, and my times are consistently improving.

• Tues: 16:30
• Wed: 16:15
• Thurs: 15:42

My goal is 2 miles in 15:00, and I hope to reach that by the end of next week. (Also I think within a couple of weeks I will either start running a longer route or just doing an additional two miles after the lifting portion of the workout, depending on whether or not the WOD is cardio-intensive or not.) After each run I have been doing high-rep/light-weight exercises. Some examples:

• 50 reps of 25 lb. bench press
• 50 reps of 25 lb. bicep curl
• 50 reps of 25 lb. back squat
• 50 reps of 8 lb. medicine ball swing
• 50 reps of 25 lb. shoulder press
• 50 crunches
• 50 push-ups
• 50 pull ups (5 x 10)

So as you can see I am keeping the volume very high and the weight very light. But, I am excited to get back to CrossFit WODs, and I will post more regularly. Just so I can have a record, and in case anyone is curious, I am going to post my 1 rep max loads for the basic lifts:

• Shoulder press: 65 lbs. with barbell, 70 lbs. with two 35 lb. dumbbells
• Bench press: 95 lbs. but I am sure with a spot I could get up 115 lbs. at least once
• Back squat: 135 lbs., once again, with a spotter I could probably get 155 lbs. - by far my weakest area!!
• Bicep curl: 60 lbs.

Hopefully these numbers will go up as I do more strength-building Olympic lifts through CrossFit. A