Good luck Elwood, keep doing your own thing - glad to see you bring us up-to-date.
Thanks Coke. I love these workouts. I've found my" fitness calling". LOL
On to the workout..
Short Cindy + Short Annie, back to back
These are two regular Crossfit "benchmark WODs. Cindy is normally 20 minutes of 5 pull ups, 10 pushups, 15 squats, for as many rounds as possible (AMRAP). Annie is 50,40,30,20,10 of Double Unders and sit-ups.
So the short versions are..
8min AMRAP of 3 pull ups, 6 pushups, 9 squats
Got 11 rounds on the dot
We moved immediately to
25,20,15,10,5. Double unders and sit-ups
So..overall, a very brutal 13 minute workout.
Wrapped it up with some light dead lifting
Way to innovate and abbreviate the two crossfit versions.
Thanks coke. Sometimes they switch it up on us like that. I like it though. That's what Crossfit is all about.
No workout today. Fiancée is pretty sick so I'm just hangin at the house today.
Yesterday was BRUTAL.
We did a "Hero" WOD. Hero WODs are named after those who have fallen in the line of duty, whether police, fire, or military. Hero WODs are typically more difficult than others for obvious reasons.
"Hotinspiller", named for a U.S. Marshall in WV who was killed in a raid a few weeks ago. He was 24 years old.
1 mile run
Followed by 3 rounds of..
16 barbell squat clean thrusters
16 box jumps
16 pull ups
16 kettle bell swings
Another 1 mile run
This was top 5 of worst workouts in almost a year of Crossfit. Took 54min, 21 seconds.
Yea man, nice job! What was the weight for the thrusters on the hero WOD? I may have to do that one here shortly.
The worst WOD I've done to date was another Hero WOD "Whitten." Absolutely brutal.
Fuck, fight, or hold the light.
Thanks coke. I try to do all the hero WODs but they can be intimidating.
Chub..it was rx'd at 115 but I used 95. I'm not the strongest guy with overhead stuff and 115x48 would have taken far too long. 95 was plenty tough though..lol. What's Whitten? I couldn't find it listed.
No workout today. One of the kids has strep, fiancée has strep, and I have a sore throat. I don't think I'm sick (because it always happens when we start getting spring weather) but I didn't want to infect my CF peeps. I'm still going to work though..lol there (usually) isnt any heavy breathing or shared equipment there..lol
Last edited by Patz; 03-18-2011 at 12:37 PM.
What about the box height and the kettlebell swings?
Five rounds for time of:
22 Kettlebell swings, 2 pood (32kg)
22 Box jump, 24 inch box
Run 400 meters
22 Wall ball shots, 20 pound ball 10' target
That workout was absolutely terrible. The turnaround between the Wall Balls and the KB Swings is enough by itself to induce pukie.
Fuck, fight, or hold the light.
I don't think I've done Whitten but I do recognize that scheme. We've had it there before. It probably scared me from showing up that day..lol. So far, for me, the only ones as bad or worse than Wednesday's are Fight Gone Bad and Filthy Fifty.
Rx KB was 2 pood. I've never swung that one, but I think I'll be ready soon. I wasnt ready Wednesday though..lol. I used the 1.5.
Box hops (literally hopped over and back, as opposed to the regular jump on and off) in my gym are pretty much always 24in. I maxed at 38 one day (6 45lb plates on top) for a regular box jump. I really surprised myself because I have zero hops. Had a bit more in me but psyched myeslf out. I think everyone does that when faced with the potential of failure and bloody shins.
Did one short and sweet today at home. Just wanted to feel less like a slug since I laid around watching Lost and Basketball all day. I think I dodged the strep throat bullet, but my sore throat persists. I suppose that's what I get for sleeping with the window open.
15 rounds of..
Wasn't as difficult as I expected. I tend to over-do it with at-home WODs. It's because I think I won't get a good workout with no equipment unless I try to make myself puke. So, I toned it down a bit on this one. 2 rounds per minute isn't bad, but I should be able to get 3 I think. Pushups are my weak point though. I burn out so damned fast.
Diet was good today. Eggs, bacon and sausage w/ tomato and cheese, then dinner was 10oz ribeye, green beans, and a salad w/ranch. Completely passed on the rolls w/cinnamon butter. I've been on a low carb/semi-paleo thing for a couple months but my little cheats are getting more frequent. Performance at crossfit has been better than ever but my weight has stalled. I promised myself no cheats for 2 weeks as of yesterday. I'll probably throw a fast or two in there once I've got a few days of steady insulin levels. That'll keep the hunger at bay.
My fiancée has been eating this way with me and is down 17lbs in 10 weeks....with almost no exercise..lol. Lucky!
Geez..I wrote a big ole post and apparently forgot to hit send.
I'll make this one much more brief. Did a short workout yesterday at home so I'd feel less lazy.
3 Rounds of
20 squats, 20 burpees, 20 pushups
13:10 Much worse than it looks, trust me. Going full-tilt at ANYTHING is exhausting. I also bookended the workout with 50 situps AFAP each end, not included in my time.
Diet was scrambled eggs, bacon, sausage, with cheese and tomatoes, lots of coffee frm my amazing K Cup brewer. Dinner was pork steaks grilled, mixed vegetables, and a salad with ranch. Only ate about 4oz of meat. Trying to cut my portions down a bit. Played soccer with the kids for an hour and played about an hour of drums. Had a 15 carb fudgecicle also.
20 Ring Dips
20 Med Ball Power Clean
30 Sit Ups
30 Pull Ups
30 Air Squats
16:55. Not bad at all. I didn't use any assistance bands and did it in a respectable time. My pullups are improving by leaps and bounds these days. Got 10 straight right off the bat. 10 months ago that workout would have taken me 25 minute or more WITH assistance bands on dips and pullups. Go me.
diet today was a muscle-milk shake with 2% milk and blended strawberries, then 3 small pieces grilled chicken, a salad with ranch, and 3 more small pieces of grilled chicken. this has been one of those " I want to eat everything" kida days, but I've kept it clean. No cheats until at least April 8th. I want some legit progress between now and then.
MuscleMilk has some great flavors, good deal on the fudgesicle too, lol...doing very well dude.
Last edited by Coke; 03-23-2011 at 01:20 PM.
Thanks for the support, Coke.
I took yesterday off. I waspretty beat up from the weekend workouts and then that brutal one Monday. Diet yesterday was pretty good. Piece of sausage and some eggs from Mcd's, then a hamburger patty, a couple hotdog weiners(not a staple of my diet normally), and some meat hotdog chili with it. also bartered a can of soda for half of a japanese chicken breast..SUPER tasty. Dinner was a giant chicken burrito without the tortilla.
Today's workout was kind-of a development/practice/active recovery day.
Warmed up with some air squats, double unders, and flexibility work for the shoulders involving a piece of pvc pipe, then some high knees and butt kicks, and a couple "inch worms" (not fun) for hamstring warmup.
did some overhead squatting. For work on form, nothing special
105 x 3
75 x 5
75 x 3
Deadlifts (trying to strengthen the low back. i keep straining it)
75 x 5
105 x 5
165 x 3
215 x 3
265 x 3
Not too hard but I'm not pushing it.
I was going for a max rep, but stumbled at rep 51 and got frustrated. I was hoping to get at least 90. Ah well..
PR'd with 12 straight. I've got the kip pretty well ironed out now. The rest is just my endurance.
Did another set of 5
Situps (working on situps endurance for a WOD called Annie, which involves 50,40,30,20,10 of double unders and situps)
Did Annie without the double unders. Rested about 30 seconds between the situp sets to account for my double under times. Went ok, but I still have terrible endurance and it's killing my WOD times.
Diet so far today has been a protein shake and a banana. Later will probably be a salad with meat, and dinner will most likely be a large greek salad with 10-12 ounces of grouper. It's one of my favorites.
What kind of kip do you use; a frog or traditional kip?
Fuck, fight, or hold the light.
Nice job, like that session - working back to major movements with weights.
Just a traditional kip. Worked on it some more today. Did 10 or so. I think in a couple weeks I'll try Fran again. Gonna work on some higher rep squatting with around 135 first, and maybe a couple days of thrusters during NTF work. My last time was an abysmal 15:50 because I was doing pullups 1-2 at a time after the first half set. I'm hoping to get it in 10 this time though.
Thanks Coke..We've got 2 coaches a week now, and one of them is mostly powerlifting-oriented while the other mixes it up a good bit.
And, not coincidentally, today we back squatted.
Back Squat - 1x1x1x1x1x1x1
Worked up to it with some short sets of bar, 95, 135, 185, 215, and 235
Then 255 x 2 x 1 x 1. I did my last attempt and dropped it, but the gym got really busy all of a sudden and it wasn't real easy to focus. No big deal. That's a PR over the last few years. 275 was my best ever, several years ago. 255 x 2 plus a few isn't too bad considering I havent back squatted in around 6 months, and a 195 front squat is really the most have I've had on the bar in that time. It's not spectacular but I'm happy with 255, for sure.
After that, I was short on time so I did some jump rope. Backwards, crossovers, and got a string of 78 double unders. I also smacked my face with the rope pretty good while doing backwards doubles. They took a pic, and I'll probably end up on the website tonight..LOL
If you'd like to see the welp on my forehead, go to crossfitthunder.com tomorrow.
Diet yesterday after what I posted was some baked steak minus most of the gravy, and 2 sides of sauteed veggies. Dinner was a greek salad with grouper, and ate 2 leftover mozzarella cheese sticks leftover from my girl's dinner.
So far today, sausage and eggs, and a small serving of chocolate milk for PWO.
Thanks. It's definitely tough. Some days I get nervous about the workout..LOL. It fits me great, though. A few years ago I got really disinterested in gaining a lot of muscle. I think that's why my workouts lapsed for such long periods. I know I probably won't be doing crossfit into my twilight years or anything, but I can't see me doing anything else for a while, whether it be at their gyms or something I do on my own. I'd really love to just be in good shape and strong at the same time. Plus, I'm dying to finally get lean. It's always been goal #1 but until xfit I couldn't seem to enjoy working toward that goal. I'm lucky to have dropped around 40lbs since 2004 (when I joined here) and actually kept it off despite my inconsistency.
In all honesty, this journal probably belongs on crossfit.com, but I've got 9,000 posts here and thought I might offer up some diversity in journal land.
Last edited by Patz; 03-24-2011 at 10:28 AM.
Here's a few action shots just for fun. No one needs to see my pasty ass shirtless so we'll leave those elsewhere..lol
Most people find the last one hilarious. That was rep 15 of 255 and it about killed me..lol
Stick around...Chris Mason really likes working with Crossfit guys/gals and wants to attract more of you here eventually. You guys might even get your own forum if it takes off.
I will. My last journal attempts eventually petered out because I wasnt working out, but I've been going to crossfit 3-4 times a week for 10 months, so I think this one will last a while..lol
For the Crossfit Games 2011, they're allowing any competitor to enter online. They're posting a WOD each week for 6 weeks, and the entrant has to complete it by the next week with someone to verify the reps or time. I have no dreams of even making it to sectionals..lol. but, I decided today to go ahead and get in on the fun since a lot of people like me are doing it as well. It's only $10 to enter, so I figured..why not? I get to see how I stack up against the rest of the world..lol
The first competition WOD is..
10 minutes of 30 double unders (jump rope, 2 revolutions per jump) and 15 power snatch (floor to overhead) @ 75lbs. The goal is to get as many rounds/reps as possible. The best in my gym so far for the guys is 6 rounds and maybe a few more reps. One of the girls got a full 7, which is phenomenal in my opinion. The best in the world are getting 9-10 rounds at this point. Hard to imagine.
I got 4 full rounds. Struggled with the doubler unders for some reason. I'm usually very solid on those. I got them under control but they probably didn't have a real big effect on my time anyway. It wasn't the worst in my gym. It wa about what I expected. I'm happy with it. We'll see what next week's workout is on Tuesday.
Diet ended last night with a large steak caesar salad from O'Charley's. It's my favorite meal. I skipped the rolls. Weight is at 210 flat, so I expect to be at my lowest so far in the next couple days. Joy.
So far today, a banana and protein shake. Who knows about lunch, but dinner will be on the grill I'm sure.
Here's the pic of me after the backwards jump rope incident. It made it to the website..lol For the record, it was a backwards double under so it's much cooler than a regular incident...I hope.
Last edited by Patz; 03-25-2011 at 08:51 AM.
You may have skipped out in here for a bit with the posting, but you obviously kept with it and are in great shape judging by those shots, even better than before if I am not mistaken.