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Upper Body

I can't tell you what all we did, because I don't know.
Shoulder presses, bent over rows...eh...other stuff.
It's been too long, I shoulda put it in here sooner.

2 hours though, it was a good workout.

I like having L and G as partners.

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Gym - Upper body

First the run:
I did 3:15 run then 1:45 walk, alternating until I had done a mile. Then I walked for a few minutes to cool down.
The mile took me 13:31.
That's only a minute off of my personal record. Nice. I'm getting back to where I want to be, and I felt comfortable running it.

Then the CFWU, and then a bunch of upper body.
I did my best to stick to sets of 10reps, 8reps, then 5reps.
Recline bench 95-105-115
Shoulder press with dumbbells 40-40-45
Bench 95-115-125
Curls (curvy bar) 45-45-45
Shoulder press (straight bar) 40-50-50

Off for 7 days

Taekwondo/Gym

Class was quiet, last one of the year. We really just ran over the combatives and then did workouts.

Gym was upper body with LC.
It's nice to have a workout partner. I can definitely push myself further knowing that he's there to help when I hit failure.

I did a 135# bench. That's a new PR.
Flippin sweet...only 33# from body weight.
I'm getting there.

Legs

I ran beforehand, 1 mile under 15min.

I met LC and DG at the gym tonight to workout with them.
We focused on legs.
Oh my god how it hurts...even now...as I write this...3 days later.

Squats, one legged squats, some weird leaning hamstring weight thing...which works, and then a ton of weighted lunges.

Bitches.

But my thighs are definitely improved.

Jiujitsu

Sweet class, we went over a bunch of new submissions. I can't wait to use one on someone.
Then I did Taekwondo after. Good classes both.

Taekwondo

New combatives.

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Kick-a-thon

The sis convinced me to take part in the kick-a-thon for the Taekwondo school
I did 1000 kicks.
Go me.

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Taekwondo

Testing. I got my purple belt. Now I'm considered a colored belt, and can do some of the more advanced training.
I'm a little over a third of the way to my black belt.
Nice.

Taekwondo

Jiujitsu

I did both tonight. Good classes. Kept it simple.

Taekwondo

Nothing special, testing was moved up by one week. Good thing I already know the form. I was lucky enough to get both of my last stripes in one night.
He's a nice guy, he didn't have to do that.

So I'll test this week and move to purple belt...erm...assuming that I pass the test.

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Lunges and swings

I decided against the run this time. I haven't looked up c25k again and I just wanted to do something different. So, I tried the eliptical.
It's a bitch.
I really didn't want to be bouncing up and down for forever...but the only way to avoid that was to semi crouch down, in which case neither leg ever gets a rest period, and then really...the easiest way to maintain the crouch was only if I was moving at a running pace.
So it was total hell. My hamstrings and glutes were screaming after only 5 minutes and I was sweating a storm.
So I got off and rode a bike for 20 minutes before deciding to try the rowing machine.
5 minutes later I am sore and tired.
I pull my feet out of the stirrups, look up, and realize I've been rowing at the highest resistance...10...good times.

I guess it was a good cardio workout. It felt like it was anyway. The bike was a cardio setting...and other than the fact that it kept asking for my heartrate...it made me work hard and was definitely a good workout. I'm happy about it.

Then the warmup.
Then the WOD:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

I did the lunge with 25# in each hand. I count that as 50 total. Don't know if that's right...but it's what I did.
Then I did the dumbbell swing, 50#, 10 reps.
Then I added 10 pullups on the assist machine with 100# assist.

Took me 27 minutes.

Then I did a 5x5 set of recline bench. 95-115-125-125-125
Then a round of back exercises...around 105 or 115 for each, but I'm not sure exactly.
My neck felt sore and pulled all night. It sucked. But I took an advil and everything was good the next day.

That's all really, other than I'm finally starting to feel like I look good. I'm getting confidence again. If I can just trim another 10# of fat off I'd have a damn good six pack.
It's all about focus.
I keep telling myself that.

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Shoulder Press

I ran myself out, which is sad. Rather than stick to any kind of pace, I just ran 5min straight as fast as I could. Normally I'd stick to 20min of running minimum, but today, after 12...I just had no gas left. I know it's because of that 5 at the start, but...eh.
I don't know. I feel good about doing the 5, but I'll go back to the c25k now. I need the structure I think to keep with it and not burn out too quickly.
I really want a runners body.

Erm...the hot ones. heh

Then the warm up...and then the WOD:
Shoulder Press 1-1-1-1-1-1-1 reps

I did them with dumbells instead of the bar. Weights posted are combined weight, not each dumbell separately.
70-75-75-70-70-70

I did quite a few other things as well...all focused on shoulders, but I can't remember and really...I was just trying to stay in the gym as long as possible and not kill myself.

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Walking

Again with the walking...I wouldn't even mention it, but Traineo says it's worth like 600 calories.

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Lynne

Running first, 2.5 run/1.5walk, for 20min.
I managed 1.47m in 20min.
That's 13min 36sec/mile, getting back to the 12min time that is my personal record, and also getting back to a point where I can run for a decent period in one stretch.

Then the warm up, squats were very comfortable last night. Easy to do my set of 10 and I felt good about my form.
No pullups as that was part of the workout.

WOD
'Lynne'

Five rounds for max reps of:
Body weight bench press
Pull-ups

I did the bench at 3/4 body weight, 125#. Pull ups on the assist machine with 100# assist.
Sets were as follows:
5/15
5/10
4/10
4/5
4/5

Not too shabby, and a definite improvement over last time. Though last time I didn't use the assist machine for the pullups, my bench was vastly improved.
Oh, and I'm only 42# short of bodyweight bench.
I think I'm actually getting close to being able to pull it off.

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Helen

First the warm up, and then no running as that was part of the workout.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

My time was 31min.
I managed to keep a 10min mile pace for all three runs. It was faster than I'm used to, but I just kept focused on the fact that I only had to do a quarter mile.
I tried swings...but I didn't look them up and so didn't do them properly. Still though, 25# dumbell in each hand, and swung up past shoulder level. Not too shabby.
The pull ups were done on the assist machine with 100# assist.

Not too shabby, and definitely a good workout.

After, I did incline bench, 3x5, 75-85-95-105-115
Then back squats, 5x5, 65-75-75-75-75

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Martial Arts

Jiu Jitsu followed by Taekwondo
We did standing guard passes in Jiu Jitsu, and worked hip flexors in Taekwondo, I can totally see how the hip flexor thing is such a powerful deal to work for kicking. It makes a drastic difference in how you kick.

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Walking

We spent the day at the Ren Fest...the sis assures me that 5 hours of walking qualifies as a workout. I'm not quite sure...but I'm putting it down anyway.
I guess if hiking a mountain for 2 hours qualifies, then maybe walking for 5 does too.
Eh, I'm posting it, so there. ;p

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Back in the Gym

My first day back in faaaaaaaar too long, so I took it easy.
First the run:
1.23m in 18min
That works out to 14min 38sec per mile.
Not a personal record by any means...but a good start back on the road.
I did a minute run, minute walk, then 1.5 run, 1.5 walk...finally 2min run, 2min walk.
The surprising thing for me is that even the 2min runs weren't all that difficult.

Then I did the normal warm up.
I can still do two deadhang pullups, so I only lost one.
Again, not a big number, but not too shabby given how long it's been since I was in the gym.

After the warm up I decided to take it semi easy and just benchmark the squat and the bench for myself.
I started with an empty bar for squats and did 5 reps each weight, adding 10# each time until failure.
So 45-55-65-75

Then the same for the bench.
45-55-65-75-85-95-105-115-125
*Going back to look, 125 is a new personal record, flippin sweet! I'm less than 40 pounds from body weight!

Not the biggest baddest workout, but again...I think it was a good place to get started again. I'll try and hit the gym again on Saturday morning and do a WOD.
We'll see.

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Hiking

Okay, so I was gone the whole weekend...which is why I didn't work out friday or saturday...but on Sunday morning we went hiking at the South Mountain State Park in Phoenix Arizona.
It was beautiful, and a pretty decent work out.
I could see going there a few times a month if I lived there.
I should find something similar near here...but the odds are slim.
Meh, maybe I should at least look around.

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Martial Arts

Jiu Jitsu was mostly a refresher. We had a ton of newbies in class so walked them through basic positions. It was a good class, hopefully some of them will come back.

Taekwondo was cool. The sis came to class which is always fun.
Plus, we did board breaks. I managed a Black Blue Black on my stepping side kick.
From what I'm told, that's equivalent to 5 inches of wood. So I could break an arm, definitely some ribs.
I do love breaking things.

Taekwondo

Kicking.
Lots and lots of kicking.
Oh, and sparring with Master Moreno.
yaaay...

My legs are killing me.

Off

Okay, seriously, I suck. 5 days off. That's unacceptable.
I totally didn't know how to spell unacceptable there for a minute, but I digress.
I have to go to class tonight. I am seriously slacking.

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Jiu Jitsu and Taekwondo

Crazy long night. I actually tried jumping side kicks.
I don't jump.
No really...this white man doesn't jump.

It was bad, but I'm learning a new skill. We'll see.

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Football

Again with the football. This time we ended up playing with a large group of guys who normally have a flag football league that they play in. Crazy stuff I tell ya. It was a lot of fun and, while my thighs were crazy sore when we started playing, it feels good to get out and move.
I can't believe I just said that.
heh

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Jiu Jitsu

Position rolling. The butcher didn't completely maul me tonight. I did a good job.

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Football

So I joined my new girl and her friends for an afternoon of football today.
Two hours of running around and yet I somehow managed to keep it up. I really don't know what happened. I totally expected to be completely whipped after about 45 minutes, but no...I was able to keep on going.
Don't get me wrong, I was tired as all hell...but yeah...I guess the running and the martial arts and the time spent in the gym...
Well, it's all having a positive effect.
So freakin great when you can see the results.

Go me.

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Taekwondo

I'm now a green belt! :) Woohoo!
Testing was today. 2 hours of jumping around, sparring and showing what I can do.

Oh...and note to self...when sparring with a tiny little 9 year old...
All of that gear, including the mouth guard, means that smiling probably makes you even more frightening instead of less.
I thought maybe it would put him at ease.
Instead it made the look of fear that was already on his face revert to something more akin to sheer terror.
Poor guy.

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Martial Arts

Jiu Jitsu and Taekwondo, a little amazed that I handled both classes so well. Jiu jitsu was review of a few moves I already know and Taekwondo was still prepping for testing.

Taekwondo

Just getting ready for testing on Thursday.

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Taekwondo

Nothing exciting to post.

Off Day

Off Day

Off Day

Suzan G Komen

Today I did this.
I'm tired, and a bit sore...but I feel really good about it.
My first big run.
Managed in 54minutes.
That means that for a total of 3.1 miles, I averaged 17min 25sec per mile.

Not too shabby I guess.

Off Day

Off Day

Taekwondo

Back in class, earned my first stripe on Camo Belt, and finally feel comfortable with roundkick and two different front kicks.
I mean...really comfortable, like they are starting be a natural movement for me.
This is a good thing.

6 Days Off

I did a ton of housework on Saturday, which Traineo assures me is a good workout...I also had a few other extracurricular activities...but nothing official.
So yeah, no workout for 6 days. I'm still a slacker.

Nicole

First the warm up, then no running as that was part of the WOD:
Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I managed 4 complete rounds...just missing a 5th. So my quarter mile time was just over 3 minutes and then I was adding 1 minute for the pullups. I had to walk all the way downstairs to do the pullups and then back up to run again. I got a few strange looks the 4th time I hopped on the treadmill.
So 4 rounds. Pullups were followed by an equal number of dips. 3-3-3-2.
Then I did two sets of back squats, and a full round on all 3 benches at 80#.
It was a good workout.
My back is still sore.

Off Day

Okay, still sore. Very very sore. Every step I take my back reminds me that it has more individual muscles than I ever had any business imagining sore.
Also, my chest and arms a bit. Good times though. Good times.

Linda

I started out running, which was much easier than expected. I didn't jump right back into the C25K given how long it's been since my last workout, choosing instead to just run 1 and rest for 2 alternating for 20min.
Like I said, much easier than expected and a good workout. I'll ramp back up to the C25K pretty quickly it seems.

After I did my warmup and then the WOD:
'Linda'

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

I knew I couldn't handle full weight so cut everything in half. I also didn't think I could handle the reps...so cut those to 10-8-6-4-2.
Weights were 160 (bw) for the Deadlift.
80 (1/2 bw) for the Bench
and 60 (3/8 bw) for the Clean.

My time was 18min.

It was a good workout...no failure but definitely pushing myself. My heart was pounding out of chest at points and today my back is sore. Not pulled muscle sore...but workout sore. It's a good thing I think...though I could be wrong. I'll be keeping an eye on it.

Oh...and I almost forgot...during my warmup I managed 3 deadhang pullups with no assist. That's flippin sweet!

Hurricane Ike aka: 11 days off

Just what it says. Massive overtime, as well as both the school and gym closing due to power issues.
(from Snoopy) No dogs allowed.
I don't know why that's funny...but it totally is.

So 11 days off. Hopefully Taekwondo will be back tonight...if not...I'll try and hit the gym.
We'll see.

Taekwondo

Light sparring techniques...aka...I can't spin for crap.

Jiu Jitsu

Reviewed chokes and went over back escapes.
Next week will be tournament style free rolling. I can't wait.

Off Day

I got 3 hours of sleep last night, so when I arrived home this afternoon, the couch made me pass out.
That's right.
I'm blaming it on the couch.
When my sister finally arrived home, at 1900, I was so groggy and out of it that eating a quick dinner she prepared was about all I could manage.
No class and no gym.
I'm a tired lazy bastard.

Back Squat

I ran intervals to start.
1 min on and 1 min off.
Actual running though, working myself up to 7mph at the end.

Then the warm up minus squats followed by the WOD:
Back Squat 3-3-3-3-3 reps

I managed 45-65-75-85-95
1095 total

Given that 95 was my previous single rep max, I'd say I'm in store for a new pr in the back squat. Go me.

Nothing else really. I felt good about the workout and met one of the regulars last night. Good times.

Off Day

Off Day

Taekwondo

Lots of stretching and working out...some light sparring at the end of class.

Push Jerk

Starting with the run:
Same as last time with C25K
12min 21sec/mile (pr)

Honestly...I got on the treadmill and couldn't figure out why I was doing this, or even how I would get through it. I really do hate running. My mental attitude was all wrong. I don't know. But I forced myself to do it and managed to set a personal record. So yeah. Not too shabby I guess.

CFWU
Then the WOD:
Push jerk 3-3-3-3-3 reps

I managed to do 65-65-75-75-75
Total 1065

Then I worked a few other machines working the back and I really wasn't feeling it. Nothing seemed to be worth my while and none of it was fun or enjoyable.
I'm glad I went to the gym, but it sucks that I didn't even have any fun.

Jiu Jitsu

We did total game last night, stand up to submissions.
I even managed to submit one of my opponents.
I really love jiu jitsu.
It's an insane workout and it's a ton of fun too.

Muscle ups

I can't do them. But first...the run.
Week 4 of C25K - Run 3min/walk 1.5min, 5/2.5, 3/1.5, then just run 5 to finish.
I didn't think I could do it.
Somehow I did.

So how was my time?
Damn good.
All that running drastically reduced my mile time.
12min 43sec/mile (pr)

CFWU
Then the WOD:
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I can't do a muscle up as mentioned above but I can't do more than one pullup unassisted either. So, on the assist machine, sets of 10.
20pullups/80#assist, 10/90, 10/100, 10/110, 10/120
After each round of 10 I'd do a set of dips at the same setting.
So 60 of each.
Not what I wanted, but not bad either.
I was interrupted halfway through. I left the machine to get water and someone took it over. My mistake for leaving the machine. Otherwise I had planned on doing the full 120.
Oh, and time...20min for all of that.
I know, I suck.
I am getting better though.

Off Day

3 days in a row...I seriously need to get back to it.

Off Day

Off Day

Taekwondo

Worked with the Bo Staff for the first time...lots of fun but my upper arms hurt from getting whacked repeatedly.

Crossfit Total

Started with the run:
5min warmup then 20min of intervals.
14min 10s/mile (pr)

Go me. I'm improving. Though...I'm also about to change the intervals so it'll probably take a dive again.

WOD
'CrossFit Total '
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I've done this before and scored horribly...so this time? I started a little below my pr for each of the exercised and built from there doing no more than 5 total reps.

BS/115 (pr)
SP/95 (pr)
DL/205 (pr)

Crossfit Total Score: 415 also a personal record. yay!
That's an increase of 85 points, and puts me on the low end of respectability.
And three new personal records in the process! I couldn't even believe I was putting that much weight on with the deadlift. I had to recount it 4 or 5 times before I accepted it.
Awesome.
An easy way to mark definite improvement and a change in fitness.
Go me.

Off Day

Off Day

Jeremy

First the run:
5min warmup then 20min of intervals.
14m 55s/mile close to a pr this time. I'm just 7 seconds short.

CFWU without the squats. I did one regular pull up and dip, and then one full set on the assist machine.

Then the WOD:
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

min of intervals. I subbed a 35# bar for the Overhead, and then did the burpees.
My time was 29:08
Again, horrible, but at least I completed the workout.

I'm finally at a point where I'm seeing a definite change in my body. Still no six pack, but a definite change in my thighs and waist area.
Crazy.

Fran

Run first:
6 minutes of warm up followed by 20 minutes of running intervals.
I'm at 15m 15s/mile.
Still not a pr, but better than my last run.
I'm working on keeping the speed up during the running portions while increasing the time spent running.

Regular CFWU with no pullups given the wod focus.

Then the WOD:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I subbed 60# for the thrusters and 70# assist for the pullups. My time was 22:08.
I sucked and I didn't even do the prescribed numbers.
So sad.

Oh and I'm sore as hell today. My back really was pushed. I'm starting to see a difference in how I look though. My forearms seem to have an extra vein each, and my right arm is starting to get that deal where the veins stick out all the time.
Plus, I'm ooooh so close to the day when I actually have a sixpack. My ultimate goal.
Go me.

Vacation

Gone to England, I'll be back soon.

Off Day

I should have gone to the gym, but I didn't get home from work till 1930 and by the time I'd had dinner just couldn't find the motivation to stay out that late.

Taekwondo/Jiu Jitsu

Managed to do both tonight. Jiu Jitsu was light. So was taekwondo really...just prepping for the test on thursday night.

edit: I forgot to mention that I put a hurtin' on the pointer finger on my right hand. We did board breaks and I did a straight punch. 1" is no problem...2" though...
Yeah.
Not so good.

I still like to break things though. It may not be very practical for self defense...but it's fun.

Off Day

WOD

Run first. My time was horrible. I started week three today so dropped down my running speed since it's the first time I was trying to run 3 minutes all at once.
Still sad.
I know.
But I'm working on it.
6 weeks left.
If I stick to it I'll be doing 3 miles no problem.

Anyway, so 1.29m/20min
That's 15m 30s/mile.
Not a personal record, but those had to stop sometime didn't they?

So, the CFWU. sit ups on the balance ball, and 50# assist for the pull ups and dips.

Then on to the WOD:
Push jerk 3-3-3-3-3 reps

First time I've done this, still not comfortable with the movement, but I moved up weight each time. 30-40-50-60-70
750 total

Then I felt like doing more so worked a 5x5 of lat pull downs. 50-70-90-110-110

Off Day

Off Day

Taekwondo

Got my third stripe. Ready for the test next week.

WOD

Run was 1.35miles.
That puts me at 14m 48s/mile (pr)

Then I did the WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps

Using the assist machine I had help of 50# 40# 30# and stayed at 30 for the rest of the workout.
So a total of 915.

I have to say that 30# is nothing on that machine. Even just the way it reacts, it's as if nothing is there at all. Good times. So theoretically I should be able to do a deadhang pull up with no problem.

Off Day

workout partner

I took my sister with me last night to the gym. Mostly it was a laid back workout, we just focused on doing a few things to get her going again.
Walked for a little over 20 minutes. Met a powerlifter named Cynthia. She was really nice too.
Then we went down and I showed her the CFWU.
She said I was sick for calling that a warm up.

Then we worked on our deadlift.
She managed 85#
I managed 175. That's a new personal record. Go me.

We finished up with squats. A 5x5. Really shouldn't have done it since I did yesterday. But I used lower weights really since we were on a machine and I did it for her.
She can squat like no one's business. I can't wait to see her do the freeweights.

That's it really. It was very cool to have a partner. Someone to talk to and do the exercises with. Hopefully she'll get a membership. We'll see.

WOD

Start with a run:
1.32m in 20minutes.
That's 15m 9s/mile (pr)

I think I'm going to start doing the 5 minute warmup walk seperate from the run. That should drastically up my time at first. We'll see.

Then the cfwu. 90 situps, 25 back extensions, 10 squats with just the bar, 6 pullups with 60#assist. No dips as they are included in the wod.

The WOD:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

I did 3 rounds.
Dips were done on the assist machine with 80# of help.
Push Press was only 50#

First round was good.
Second saw failure right at the beginning. Had to do pushups 5-5-5
The dips again failure 6-6
Push press I got through.
Second round same 5-5-5, 6-6, and the push press I did 6-3.

I think I worked out the numbers pretty well given that I hit failure quickly but not so brutally that I had to break them out into singles.
My goal is to keep it about like that with whatever workouts I do for rounds. The weights and assist I use should cause failure, but not so badly that I can't get through the workout.

After that, squats 5x5 65-85-65-65-65

Off Day

Off Day

Went to the Astros game with family. Good times.

Run

The plan was a run followed by a WOD.
Only my sis walked in the door just as I was leaving and wanted some conversation with a friendly adult. She needed to vent and such about the BAR exam and I really couldn't blame her.
But, because I stopped, I got to the gym 45 minutes later than originally planned. As a result, if I had stayed for the WOD it would have been almost 0100 before I made it home. It was just past midnight as it was.
At least I went though, and at least I got the run in.

Stats for the run.
1.30 miles in 20min, puts me at 15m 23s/mile (pr)

Oh, and week two of the c25k program is 5min walk, followed by alternating sets of 90sec jog followed by 2min walking until the 20 minutes is up.
I still don't enjoy running, but it feels like I'm accomplishing something with this whole thing. I'm kind of looking forward to the day I manage a full 5k.

Deadlift

Hookay.
Started with a run.
1.24m in 20minutes, so that comes to 16m 7sec per mile. (pr)

Then my warm up. 10 squats with just the bar. 60 sit ups. 20 back extensions. then 5 pull ups and 5 dips on the assist machine with 60#.
60# feels like nothing. I know it's something...but it feels like nothing.

Then the WOD:
Deadlift 5-5-5-5-5 reps

My loads were 95-105-105-105-115
So if I were to total it we'd have 525.

Kept the weights a little low only because I'm still learning the proper form.
I'm completely comfortable with the lifting portion of the movement. It's putting the weight back down that is bothering me. I'm doing 5 sets of 5 reps. I don't want to just drop the weight and have it clanging around every time.
On the other hand, I'm not sure how to go about putting it down safely.
I'll have to work on it.

After the WOD I went ahead and did a bench press 5x5.
10reps empty to get the feel of the movement.
Then loads were 65-85-95-105-105
So total was 455.

I'm about 60 pounds short of a body weight bench.
But I'm on my way.

Kettlebells what?

While I was in Jersey this weekend I met a woman who is doing crossfit. She was telling me to check out her guns, half proud and half joking, and I remarked that I didn't doubt her strength, I'd seen what she was packing earlier.
We laughed and she said "That's what happens when you hit the kettlebells"
To which I replied..."Kettlebells? Really?"

And we went on from there. You see, almost no one outside of hardcore weightlifters or Crossfit folks use kettlebells. They are too 'weird', I guess, for the mainstream. So then we started discussing how she got into it, how I got into it. How it's been going for me just these few weeks.
It was weird hearing someone else so excited about it.

I'm feeling good too. The week off was longer than I had planned, but last night at jiu jitsu I felt more comfortable than I have in a while, and I'm looking forward to my workout tonight.

I don't know...but I'm happy...and that's a good thing.

Jiu Jitsu

Good to be working out again. Worked position and getting out of half-guard.

Vacation Weekend

I'll be gone for a few days. Should have worked out last night and didn't. I'll be back in town Monday, going to a baseball game that night with sis. So...altogether...six days off. I'll start back up with Jiu Jitsu next Tuesday.

Off day

Off day

Jiu Jitsu

Nothing too fancy. Worked side control and the Kimura. Good class. I don't think I have as many bruises as normal this time.

Taekwondo

I managed to kick Bob in the head for the first time ever.
It was a roundhouse kick. I really am getting some flexibility back.

i can't do those yet

So the WOD was supposed to be handstand push-ups and L Pull-ups...only I can't do either so had to substitute. It was still a great workout.
Started with another run.
1.18 miles in 20 minutes.
That puts me at 16m 56s/mile, another personal record. Woohoo!

Though, to be honest, the personal records should probably be coming fast and strong for the first few months as I whip myself into some semblance of healthy shape.

I did the CFWU without the pull-ups and dips since the wod is pull-up centric.

Then the WOD:
For time:
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

I did regular pushups and assisted pullups, starting with 90# assist. On the very last set I went to 100# and then whenever I hit muscle failure I'd add 10# and rest for 20 seconds.
Managed to get through the first 3 sets okay. The fourth was where my arms started to fail and began taking 20 and 30 second rests.
Took me 19min to get through the whole workout.

After, I worked squats. First with free weights and then with the isolation machine. It was a good workout and I feel like I'm making progress.
Only time will tell.

Off Day

Off Day

Taekwondo

Again with the sticks. It was a good class. Apparently we'll be doing more weapons work during the summer months because the classes tend to be smaller and he can give us more of the one on one attention necessary.

WOD

Started out with another 20min run.
1.12 miles
That puts me at
17min 51s/m so that's a personal record. yay.

Then I did the CFWU
again no Samson Stretches...still need to get those sorted.
10 squats w/olympic bar
sit ups 2x45
back extensions 2x15
pullups 2x5 w/70# assist
dips 2x5 w/70# assist

Then the WOD:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I did inclined situps instead of the Glute-Ham, both because I'm unfamiliar with the exercise and because I couldn't seem to find the right equipment to try it on.
Instead of muscle ups I did pullups followed by dips, all on the assist machine with 70# of help.

5 rounds in 30min.
It kicked my ass.

Jiu Jitsu

Just a review of basic structure and a quick rolling drill.
Mount, mount reverse, side control, full mount.
Plus we had another newbie. He's a 4th degree black belt in Taekwondo and was looking for something new.

Taekwondo

Today we did stick fighting. Not a major workout really, but definitely fun to learn. I think I'm going to like weapons training more than I thought I would.

Run

Since I'm not working out every day, I'm saving the WOD's and trying to take them in order. Haven't figured out yet at what point I'll reset, just jump back to the current list...but I can sort that later.
For now, my next WOD should be the 10k, only there is no way I can do that yet. So I substituted a 20min walk/run.

I started with the Crossfit Warm Up, which is:
Samson Stretches (which I skipped until I can better figure out what they are)
Overhead Squat (done with an olympic bar)
Sit-up, 3x45
Back-extension, 3x15
Pull-up 3x5 with 70# assist
Dip 3x5 with 70# assist

Then onto the WOD:
I managed 1.05m in 20min.
I'm just happy to get a mile in under 20min.
For now, I'll track my average mile time. That should be a pretty decent indicator of my conditioning I guess.
So, my mile time is:
19m 3s

That's it really. A horrible time, but it's a place to start. And...the CFWU really worked all of my body. Crazy how that works but yeah.

Off Day

Off Day

Taekwondo

Class tonight consisted of working on my outer crescent kicks. Which meant a whole lot of my foot smacking BOB's face, getting stuck, and then me feeling horribly awkward as I try not to fall.
Still, it's the first time I've done it on a dummy, it'll take some getting used to.

My shoulders are sore from the workout on Wednesday night.

CrossFit Total

I started with abs, then a few pull ups on the assist machine to warm up, followed by the workout of the day.

WOD
'CrossFit Total '

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

All three of these are new to me, so I began with no weight and did 5 to 10 reps of each just to familiarize myself with the movement. I plan on doing very low weight, probably half or less of my max during workouts to make sure that I get the moves down technically correct.

So how did I do?

BS/95
SP/70
DL/165

So my CrossFit Total score is 330.
I guess that isn't bad for my first time, but I obviously need work.
Eh...I feel good just getting out and doing it.

Followed up with shoulders, arms, and then 20min high intensity on the bike. 2min low resistance and speed followed by 1min of high resistance and speed...alternating until the time was up.
My calves are killing me today.

Off Day

Lynne

Started with 30min on the bike. I've learned that different bikes are calibrated differently, so I'll be establishing 'my bike' and I'll only post distances if I use that same machine.

Today was supposed to be a rest day for crossfit, but I haven't worked out in 3 days, and I missed my Taekwondo class...so I hit back a few days and picked Lynne.

WOD
'Lynne'

Five rounds for max reps of:
Body weight bench press
Pull-ups

I'm not even close to a BW bench press, and I can barely do a pull up. But no better way to get started than to just get started.
I'm brilliant.
Or not.
Anyway, so I started at 90# on the bench and upped it each round if I managed to finish 5 the round before. Except for the 4th round for some reason...don't know why.
Nevermind...here are the numbers:

90#bench - 5reps/1 pull up
100#bench - 5/2
110#bench - 5/2
110#bench - 5/1
120#bench- 3/1

I weigh 166lbs, so I'm 46lbs short of managing to bench my body weight.
Eh.
It still felt good to do.

Off day

Off day

Off day

pull ups

Started off with a bike ride:
45min 16.2 miles

Then the wod:
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.

5 +5 w/80lb assist
Sad, I know...but it's a start.

Followed it with the exact same set up, but for dips. That wasn't the workout of the day, but I liked the idea.
8 +7 w/80lb assist

So I obviously need to get to a point where I can do them unassisted. Which makes me think I should just do a set next time I'm at the gym and find out how sad I really am. But at least then I'd know where I stand and could easily see the improvements.
Okay deal.

getting started

So I've been doing both Taekwondo and Jiu Jitsu for 5 months now, and I just joined the gym.
The gym.
You know...the one.
heh.

No but really, I joined the 24hour fitness just up the corner from me off of Lake Woodlands. It's a fantastic place and I feel comfortable there. I've already been a member for a little over a week, and I'm definitely taking advantage of it.

This will be the place where I post my workouts as well as any thoughts I have about my physical condition, workout in general, getting in shape...whatever.

Also, I'm trying out Crossfit (there's another link over on the right). It seems the folks over there are in shape something sick and pull off things that I currently only dream about. So I figure joining their cult can only result in positive change for me.
We'll see.
Maybe in a few months I'll be drinking kool-aid and sporting a toga.
Just someone stop me before I shave my head.
I think.
I might actually look good with that.
Nah.

I'm off topic, but I'm excited.
Let's do this.