Thursday, July 31, 2008

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.

Wednesday, July 30, 2008

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.

Tuesday, July 29, 2008

Jiu Jitsu

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

Friday, July 25, 2008

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.

Thursday, July 24, 2008

Wednesday, July 23, 2008

Tuesday, July 22, 2008

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.

Monday, July 21, 2008

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.

Sunday, July 20, 2008

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.

Saturday, July 19, 2008

Friday, July 18, 2008

Thursday, July 17, 2008

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.

Wednesday, July 16, 2008

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.

Tuesday, July 15, 2008

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.

Monday, July 14, 2008

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.

Sunday, July 13, 2008

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.

Saturday, July 12, 2008

Friday, July 11, 2008

Thursday, July 10, 2008

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.

Wednesday, July 9, 2008

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.

Tuesday, July 8, 2008

Monday, July 7, 2008

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.

Sunday, July 6, 2008

Saturday, July 5, 2008

Friday, July 4, 2008

Thursday, July 3, 2008

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.