Basic 3

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

Running and biking just over level 3, but not level 4
Situps, two sets of 10, so that's level 4
So:
.3/.75/3/3/4/3

Decline Bench 5x5 at 90#
Then I guess an overload hang press? I started at 40# and did 5 reps each of 40/35/30/35/20
The 20 was actually difficult to lift. Craziness.

182.5

Off Day

Off - Michigan Weekend

3 days in Michigan...I did do a ton of walking though.

Off Day

Off Day

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

Off - Vancouver Weekend

4 days off spent in the lovely city of Vancouver. Good times.

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

Off Day

Holy Crap!

I am an out of shape lardass.
No...no...it needs caps...LARDASS.
Possibly bold too...LARDASS!
There, with an exclamation mark even...that's what it needed.

This is a cut and paste from May 4th.
That's 4 months ago and I've only gained weight because I haven't been doing jack shit.
So sad, so sad. *shakes head at himself*

So tonight I get started again. I'll be posting my weight here as well, though I do currently plan on trying to track that at traineo. Also, I should do total calories burned I think. We'll see.
I really have to do something though. My self perception is bad right now. I have little to no confidence in my appearance, and while that isn't by any means all of my self worth...it's still kind of a big deal.

Anyway...so on to the cut and paste.
Well mostly, I'll be adding a few things over the next few workouts. There just wasn't enough in this one. I want something akin to the 300 workout eventually. We'll see what I can do.

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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

Running will be in tenth of a mile increments.
Biking, quarter mile. (I did resistance 5 tonight but will definitely up it as that wasn't very difficult)
Pullups, Dips, and squats, one rep increments.
Squats for now will be done with an empty bar. When I get to 10 I'll split out to empty squats no bar, and then weighted sets of 10, posting the weight.
Situps will be done in 5 rep increments until I finally hit a wall, then I'll back down to one each I guess...maybe two, we'll see.
Oh, and situps are done one set of the full reps regularly, then one set for the left side, and one set the right side. So when it says 1 set , I've actually done 15 total situps, 1 set of 5 for each position.

Aaand today I did:
.1mile run/.25 biking/1 pullup/1 dip/1 set of situps/1 squat

Weight will be posted in the far right corner...like so...

183

Sick Day

Rest Day at Crossfit, Sick day for me.

WOD

The basic:
.2/.75/3/3/20/4

Seven rounds for time of:
5 push-ups
10lb dumbbells Squat clean, 10 reps
2 pull-ups

My time was 22:45

Again, this was subbed. Original was:
10 handstand push-ups
45lb squat cleans
10 L-pull-ups

And my time, again, was attrocious...but it was a good workout, a very good workout, and I'm proud of myself for getting through it. I'm completely out of shape.
But yeah...a journey of a thousand steps...
I think that's my new mantra by the way.

Taking tomorrow off. I feel like crap, we'll call it a sick day/rest day.
It's rest for crossfit, and I feel like hell.

Jerry

So the first two get big fat X's because the WOD involved running.
But the basic:
x/x/2/2/15/3

and then the WOD:

"Jerry"

For time:
Run .25mile
Row 500m
Run .25mile

My time was 11:40

Given that my distances were all 1/4 the Rx'd value, that'd put my projected actual Jerry time at 46:20.
Despicable really. Truly despicable.

But, I made it through the first run and the row with no issues. Didn't hit the wall until the second run.

Let's do this one more time

Aaaand go.
It's been over 6 months since I've posted in here.
In that time I've stopped jiu jitsu and gained another 5 pounds. Oh, and no more trips to the gym either...I wouldn't want to get healthy now would I?
Eh...

Anyway, I've started again. I'm trying to make this a regular thing.
I'll be doing a 'better than last time' system.
The idea being, I start very small and increase distance, rep, weight incrementally over time. Always doing the same amount as the last workout, or one better. Never less.

Also, I'm going to be working crossfit again. I'll be doing the workouts at 1/4 the value for now. Either 1/4 weight, reps, time...whatever. When they get easy, I'll move to 1/3...and so on, until I'm doing them as posted.

First things first. I'll go back a few days and post my last two workouts. That will mark my official journey back to being fit again.

Wish me luck and such.

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Basic

Continuing with the basic workout

Aaand today I did:
.2 mile running
.50 mile biking
2 pullups
2 dips
10 situps
2 squats

Basic

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

Running will be in tenth of a mile increments.
Biking, quarter mile.
Pullups, Dips, and squats, one rep increments.
Situps will be done in 5 rep increments until I finally hit a wall, then I'll back down to one each I guess...maybe two, we'll see.
Oh, and situps are done one set of the full reps regularly, then one set for the left side, and one set the right side.
So when it says 5 reps, I've actually done 15, 5 for each position.

Aaand today I did:
.1 mile running
.25 miles biking
1 pullup
1 dip
5 situps
1 squat

Komen Race 2009

A few weeks ago I did the Komen 5k again. It's the first real run I've done since my injury.
I totally sucked.
though...I think I still did better than last year? So yay?
Eh.
I signed up for the competitive race. Not because I thought I'd be competing, but because that way I'd have an exact time for the race.
I'm smart.

So here we go:
45m 16s
number 200 out of 211 in the mens 30 to 34 age group (okay this figure is super sad...but at least I wasn't actually the last one)
That time puts me at a 14m 31s mile.
Again...eh...but now I know what I need to do to improve for the next one. I'm gonna sign up for one of the thanksgiving 5k's. We'll see.
Anyway, I'm out.

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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.

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WOD

Gym partner wasn't there yet, so I started the WOD.



Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.



Of course I scaled it. 20# lunge and 10 Burpees.

I finished 3 sets before the partner showed. Time was 8min.



For the record...burpees suck.



We ended up doing a hodgepodge of stuff. Some step workouts, pushups, weighted pushups, and bench.

I managed 135 on the bench.

Gym

Met the workout partner and worked legs.
I managed 95# squat with full range of motion, 3 sets of 6 reps.

Taekwondo/Jiu Jitsu

Jiu Jitsu was killer. I spent the night rolling with Mr. B. He's just entirely out of my weight class.
Still, as beat up and sore as I am now...it was a good night and a good class.

Taekwondo was good as well, made the basic stuff more solid and am ready to be striped.

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EP5K

I ran the ElPaso Energy 5k today.
Good times.
Couldn't sleep at all the night before, partly because I went to Jay and Heather's to sing like a rockstar and partly because of nerves.

So, on about 4 hours of sleep, I ran my 5k.
Unofficial results are in, and this is the lowdow:

Time: 36min 26sec (pr)
Pace: 11min 44sec per mile
Rank:
Overall: 1101/2065
Male: 728/1056
M30-34: 112/145

Not too shabby really.
Altogether, I busted my last 5k time easily, accomplished my goal of coming in under 40 minutes, and even managed to finish in a decent position overall given that it was only my second 5k.
New goals will be set for the next one. :)

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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!

Taekwondo and Jiu Jitsu

Good class. Working the Rubber Guard.
I got a busted lip with Mr. Butcher. Nothing intentional though, and nothing all that bad.
He wore me out though. It's crazy hard trying to roll with him.
Gotta learn some tricks to use against him.

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Deadlift

Running first, the 5k is only a week away.
Did 1.59m in 20min. So 12min 34sec average.
First mile finished in 11:54 (pr)
The old record was 12:21, so I kinda blew it out of the water.
I'll hit it hard again on wednesday and do 2 miles overall.

Then the WOD:
Front Squat 5-5-5-5-5 reps

I did 65-75-75-75-65
Then I did calves and the isolated squat machine.

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Gym

Running was just over 12min.
Then L and I worked triceps.

Taekwondo and Jiu Jitsu

Taekwondo

I don't spin.
There are skills you had as a child that you no longer have...which you no longer really have any use for. Which, more importantly, you had no idea you had lost.
Spinning is one of them.

I'm working on it though.

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.

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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.

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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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