Basic 3

Basic 3, easy enough. It's the running that is holding me back at this point. I'll have to mix it up to fix that.

Then Deadlifts, should have been 5x5 incremental...don't know what you'd actually call that, but I started at 90, then did 100 110 and 120. Stopped at 4 sets.

Then Calf Presses, 5x5 incremental. Started at 45, finished at 105.
Then Bench, 5x5 at 100
Then Leg Presses, 3x12 at 90, and that last set was a doozy. My heart was racing like crazy afterwards.

Good workout though. I head back tomorrow. Least...that's the plan.
Oh, and I've added fiber pills to my diet. I'm averaging something like 20% of my daily intake without them.

181

Basic 3

Running/biking/pullups/dips/situps(3ways)/squats

Biking was at level 8 today, resting level 3.
Also, situps were one set of 10, and then a set of 5.

Aaand today I did:
.3mile run/.75 biking/3 pullups/3 dips/3 sets of situps/3 squats
Incline Bench 5x5 at 90#
Iso lateral high row 5x5 at 90# *failed on last set, only did 3

184

Basic 2

So the basic plan is that I do better than the time before...or at least as well as the time before, never worse.
Running/biking/pullups/dips/situps(3ways)/squats

Biking was at level 8 today.

Aaand today I did:
.2mile run/.50 biking/2 pullups/2 dips/2 sets of situps/2 squats

Also regular bench. 5x5 at 90#

183.5

back to it

Let's see, for some reason I stopped posting in January. I kept working out until April though...so I don't know what's up with that. In April I fractured my tibia at a Jiu Jitsu tournament and was out of commission for 12 weeks.
But I'm back now. Finally. I started back about a month ago actually, but that was just the once a week jiu jitsu class so nothing major.

Alright, so now officially getting back to it and tracking my progress again.

In that vain...

Today I walked/ran 2.29 miles in 45minutes. Poor poor pace I know, but it's a start getting back into it after the knee injury.
Then I did 10min on the stairmaster. Not my favorite but it's good for the knee.
Finished with upper body, 5x5 at 95lb for all 3 of the benches, reg incline recline.

And I'm out. Be back soon.

Upper body

First the run:
1.84 in 21:48. I know...a weird time...but my workout partner showed up and I was ready to stop. So, average time was 11min 50sec. (pr)
I wasn't expecting the pr time on that. Damn.
First mile was done in under 11:40, so that was a pr...I was a little upset that I missed the exact time, but I'd say somewhere between 11:30 and 11:40.

Then L and I did upper body, focusing on biceps.
I swear it'll be difficult to pick up a pencil by the end of the day. He slays me. It's a good workout though.

On the bench I did 135, we tried 155, but it was too much.
On decline bench though...I managed body weight. 165. Woot!
Only one rep on my own, but still...I did it!

Push Jerk

First actual workout of the new year! Yay!
Crazy how many people were in the gym. I guess with all of the resolutions and suchlike.
Anyway, just an observation.

First the run:
1 mile in 13:07. Time is still improving.

CFWU, then the WOD.
Should have been the Clean and Jerk...but I didn't realize and did the Push jerk instead. Still a good workout.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

I did 75# and still only managed 7 before failure.
So altogether that's 28reps total. Not too bad I guess.

Then incline bench 5x5 with 95-115-125-125-125

The biggest part today was the warmup. I did 2 sets each, so it took longer to get through.

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

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.

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.

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.

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

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.

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.

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!

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.

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.