Golf on Day 6 which was sweet. Day 7 was a little ride on the Harley plus yardwork and home WOD.
Day 8
WOD
10,9,8,7,6,5,4,3,2,1
C2B Pullups
Box Jumps 32"
KB Swings (1.5 pd)
This was a killer WOD. Used green and blue bands for C2B and was pulling like mad on those. Realy happy with the results. Box jumps were solid but getting down was not fun. KB swings were good.
Overall time was 23:24. I was pleased. Diet is still going well.
Tuesday, April 24, 2012
Saturday, April 21, 2012
Day 4 Filthy 50 / Day 5 Rest & Golf
Day 4 of our RMB Challenge had Filthy 50 as our WOD. I have never done this one before and immediately knew from the description that it would be long and taxing. Jared asked me if I had done it before and when I said no he asked if I was feeling spry. I nodded my head and he had me tackle it instead of scaling like the rest of the class except 2 others. The confidence in me was a good boost.
Filthy 50
For time perform 50 reps of the following:
Box Jumps 24"
Jumping pullups
KB Swings 1 pd
50 steps, walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall balls, 20#
50 burpees
50 double unders
My goal on this was to of course make it as far as I could given there was a 35 min time limit. I had a rep scheme in my head and just kept at it. Box jumps were good. I for the most part went all the way through them with a few step backs here or there to stretch out. Sets of 10 on the jumping pullups. Sets of 10 on the KB swings. Walked through the lunges unbroken. Knees to elbows in sets of 2 (I did a few sets of 3 by accident). I was really happy with Knees to Elbows doing them all Rx. Big improvement for me. Push press in sets of 10. Back extensions are never fun so I did superman instead. Started wall balls and was going in sets of 3 by this time (completely gassed).
Ended up with 21 wall balls. Overall, quite pleased.
Day 5 was a rest day. I did get a round of golf in with my friend Kevin Hall. My daughter Jacqueline came along as well with her clubs so we hit the driving range before and after. She putted on the greens during the round. Told me all day long how awesome of a time she was having.
Day 6 starting now and have another round of golf shortly. Diet is going strong and I feel better.
Filthy 50
For time perform 50 reps of the following:
Box Jumps 24"
Jumping pullups
KB Swings 1 pd
50 steps, walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall balls, 20#
50 burpees
50 double unders
My goal on this was to of course make it as far as I could given there was a 35 min time limit. I had a rep scheme in my head and just kept at it. Box jumps were good. I for the most part went all the way through them with a few step backs here or there to stretch out. Sets of 10 on the jumping pullups. Sets of 10 on the KB swings. Walked through the lunges unbroken. Knees to elbows in sets of 2 (I did a few sets of 3 by accident). I was really happy with Knees to Elbows doing them all Rx. Big improvement for me. Push press in sets of 10. Back extensions are never fun so I did superman instead. Started wall balls and was going in sets of 3 by this time (completely gassed).
Ended up with 21 wall balls. Overall, quite pleased.
Day 5 was a rest day. I did get a round of golf in with my friend Kevin Hall. My daughter Jacqueline came along as well with her clubs so we hit the driving range before and after. She putted on the greens during the round. Told me all day long how awesome of a time she was having.
Day 6 starting now and have another round of golf shortly. Diet is going strong and I feel better.
Wednesday, April 18, 2012
Day 2&3 / 40
Made it through day 3 of the 40 day challenge and all things still green.
Tuesday WOD
Clean&Jerk 7x1
It was good to get back to an olympic lift and one that I enjoy. I am fine on the clean part but the jerk is another matter. I have issues committing to the entire lift and that is never good. Started out at 135 for a warmup then went up to 225 on my 4th set. Put it up no problem. Went to 245 and failed the next 3 singles. I could have dropped the weight and put something else up but each time I tried to split jerk 245 I was an inch from getting it. I need to drop under the bar more. Cleaning it is no issue.
Wednesday WOD
25 air squats
400m run
50 air squats
800m run
50 air squats
800m run
25 air squats
400m run
Finished up in 29:23 which was just under the 30 minute time cap. My legs are complete jello though. While running my lower back was twinging. Spent an extra 20 minutes after WOD stretching it out.
Diet is good. Energy level is up.
Tuesday WOD
Clean&Jerk 7x1
It was good to get back to an olympic lift and one that I enjoy. I am fine on the clean part but the jerk is another matter. I have issues committing to the entire lift and that is never good. Started out at 135 for a warmup then went up to 225 on my 4th set. Put it up no problem. Went to 245 and failed the next 3 singles. I could have dropped the weight and put something else up but each time I tried to split jerk 245 I was an inch from getting it. I need to drop under the bar more. Cleaning it is no issue.
Wednesday WOD
25 air squats
400m run
50 air squats
800m run
50 air squats
800m run
25 air squats
400m run
Finished up in 29:23 which was just under the 30 minute time cap. My legs are complete jello though. While running my lower back was twinging. Spent an extra 20 minutes after WOD stretching it out.
Diet is good. Energy level is up.
Monday, April 16, 2012
Day 1 / 40
Ate well today. Kyla and Ryan had me drop to 19 blocks which is fine. Bit of an issue counting the blocks for my post WOD drink (it had 4 carbs and 4 proteins in it) because my dinner consisted of a glass of milk and my fish oil. Plan in place for tomorrow.
WOD
Jackie
1000m row
50 thrusters @ 45#
30 pullups
Total time was 13:53 which is an ~1:05 PR from last time. Used the green and red band and was able to knock out sets of 10 then all 5s. Good start and an area I am going to work on given I have a rower and pullup bar. Rogue bar should be here in a few more days.
WOD
Jackie
1000m row
50 thrusters @ 45#
30 pullups
Total time was 13:53 which is an ~1:05 PR from last time. Used the green and red band and was able to knock out sets of 10 then all 5s. Good start and an area I am going to work on given I have a rower and pullup bar. Rogue bar should be here in a few more days.
Sunday, April 15, 2012
Rock My Body Challenge Starts Monday
i went in on Thursday but have no idea what I did. Shows that I need to do a better job logging. It is on the site where I log every workout.
The Rock My Body Challenge starts on Monday. We did the lecture and weigh in and measurements on saturday. I am happy to report that I am 6%+ down on my body fat in the past year when we did this challenge last. That is great considering my diet has not been what it should have been over the past several months. Quite jazzed about that.
Starting of with 20 blocks this time instead of 21 like last time. I need to drop some inches. I amm also going to pick a movement each week and make sure I knock out several sets of high reps when I can. Thinking aout push ups this week then situps followed by pull ups, air squats, etc.
The Rock My Body Challenge starts on Monday. We did the lecture and weigh in and measurements on saturday. I am happy to report that I am 6%+ down on my body fat in the past year when we did this challenge last. That is great considering my diet has not been what it should have been over the past several months. Quite jazzed about that.
Starting of with 20 blocks this time instead of 21 like last time. I need to drop some inches. I amm also going to pick a movement each week and make sure I knock out several sets of high reps when I can. Thinking aout push ups this week then situps followed by pull ups, air squats, etc.
Thursday, April 5, 2012
Out of Gas
Went in Wednesday night for the WOD. I really try to hit all WODs where we do any lifting and after CFT on Monday I needed to work out some soreness.
WOD1
High Bar Back Squats (This is the only way I know how to do it)
10 reps 50% 1 RM
10 reps 60% 1RM
8 reps 65% 1 RM
8 reps 70% 1 RM
Warmed up with 10 reps of 135 lbs then jumped into it. 185 / 205/ 225 / 255. When I got to 255 I had no gas and did 1 rep. Disappointing but if I kept going I would have had to dump it.
WOD2
4 rounds for time
5 Front Squats
8 Strict Pullups
40 Double Unders
I put 135 lbs on the front squat. This is a challenging lift for me. The lack of flexibility hurts me here. Pullups I used black band for round 1 and black and red for rounds 2 - 4. Double Unders were good for round 1 but when I got to next round they just fell apart. I switched to singles. Double Unders is an item I am good at so disappointing to say the least and one thing I need to work on.
Plan to take a rest day on Thursday from the box and will row in the basement.
WOD1
High Bar Back Squats (This is the only way I know how to do it)
10 reps 50% 1 RM
10 reps 60% 1RM
8 reps 65% 1 RM
8 reps 70% 1 RM
Warmed up with 10 reps of 135 lbs then jumped into it. 185 / 205/ 225 / 255. When I got to 255 I had no gas and did 1 rep. Disappointing but if I kept going I would have had to dump it.
WOD2
4 rounds for time
5 Front Squats
8 Strict Pullups
40 Double Unders
I put 135 lbs on the front squat. This is a challenging lift for me. The lack of flexibility hurts me here. Pullups I used black band for round 1 and black and red for rounds 2 - 4. Double Unders were good for round 1 but when I got to next round they just fell apart. I switched to singles. Double Unders is an item I am good at so disappointing to say the least and one thing I need to work on.
Plan to take a rest day on Thursday from the box and will row in the basement.
Monday, April 2, 2012
Sweet Sweet Crossfit Total
I think the rest did me a lot of a good. Crossfit total at the box tonight. As usual I had a rack and bar setup all to myself.
WOD - Crossfit Total
1 RM Back Squat
1 RM Press
1 RM Deadlift
I have been putting a lot of time in on my squats so I was pleased with the 365 I put up tonight. I had to lift it 3 times before Ryan was satisfied with the depth. I have zero issue with that. I need that extra discipline there and it will only make me stronger. I believe with more reps over the next few months I will hit 400+ easy. Press was a bit of a disappointment but I did rush through them. I was pressed for time and went 195 then 205. Failed at 205 which was my PR last round. Should have bypassed 195 entirely. Deadlift was rocking solid. Ended up at 515. I think I could have gone another 10 lbs on this lift. We had zero room on the bar so we had to improvise by putting a pull up band on each end. Ryan made a note to buy more iron.
Ready to really get after it this week.
The really sweet thing is that I have the top 3 scores on the board for CFT at the box.
WOD - Crossfit Total
1 RM Back Squat
1 RM Press
1 RM Deadlift
I have been putting a lot of time in on my squats so I was pleased with the 365 I put up tonight. I had to lift it 3 times before Ryan was satisfied with the depth. I have zero issue with that. I need that extra discipline there and it will only make me stronger. I believe with more reps over the next few months I will hit 400+ easy. Press was a bit of a disappointment but I did rush through them. I was pressed for time and went 195 then 205. Failed at 205 which was my PR last round. Should have bypassed 195 entirely. Deadlift was rocking solid. Ended up at 515. I think I could have gone another 10 lbs on this lift. We had zero room on the bar so we had to improvise by putting a pull up band on each end. Ryan made a note to buy more iron.
Ready to really get after it this week.
The really sweet thing is that I have the top 3 scores on the board for CFT at the box.
Rest is Always Good
Took a few days off partially due to travel but also due to the fact that I feel a little burned out. Diet has been all over the place so I really need to get that back on track. I am happy to say that I got my 2 small bands I ordered from rogue fitness so kipping pullups in the garage will be better. Back in the box tonight at 6 pm for CFT. I'm still working hard on squats so will continue to work on form and then blow out the press and deadlift. I'm shooting for 210 - 215 on press and at least 500 again on the deadlift. I'll most likely stop at 315 on the squats like last time.
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