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.