12072012

So knowing I was not going to make it to the box last nite, I decided to hit the WOD for lunch.  I was also able to get Colleen to stay after she coached so she could WOD with me!  I really wanted to do this WOD (who am I kidding I want to do them all) because this was going to be my first one with my new rope.  Now don't get me wrong, I love my RX jump Rope however, the Rogue SR-1S short handle rope just has a way about it.  It has a very nice spin with the ball bearing they use that what feels to me more fluid. 

3 RFT

50 Double Unders
10 KTE
12 Burpees
Time 5:30

The first round went how I expected to go minus the one miss on the rope.  What I didn't think about was the transition from the burpees to rope, how fast my heart was going to be pumping.  I was not controlling my breathing as well as I should have been and because of that it was messing with my doubles for the second and third round.  I may try this one again as I think I could get this one at 5:15.  Overall it was a great WOD to get done for lunch!

Today and yesterday

So Thursday was a forced rest day.  Even though I really did want to workout, I knew because I did a workout on Wednesday, I would have to rest for Thursday.  Instead I just some stretching which still counts as an active rest day!  I had debated on rollerblading but that will be for next week.

Friday 06072012

15 minutes to establish a 1RM Front Squat and Push Jerk.

Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.

1RM: 210#

This was the most that I have push jerked ever.  Very happy about that.  210# over my head how crazy is that.  I know it isn't the largest number but it is a PR for me and as such I shall celebrate accordingly.  I felt like I could have done an extra 10# but I know that when it comes to increasing the weight, it is not about adding 10,20, 30#.  It is a gradual process that takes time.  Even a 1# gain is a great thing.  You have asked your body to perform something that it has not done and that should be celebrated.

Then


3 rounds for time of:

25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time 10:31


When I first started this workout I thought man this 45# is not really a lot.....how my mind changed after the first set.  Jumping squats with a weight will definitely task your legs especially when you have to run.  A nice little bit of humble pie never hurts anyone.

Saturday 06072012



50 Kettlebell Swings 53 lbs
25 Burpees
15 Toes-to-Bars
5 Snatches 135 lbs
15 Toes-to-Bars
25 Burpees
50 Wall Balls 20 lbs
Time: 14:31


My goal going into this workout was to hit 15 minutes and I'm happy to say I was successful.  I knew going into this it was really going to put my lower half to work and that I was doing to just have to endure it.  By the time I started the wall balls, my legs were not that thrilled with me.  I was not able to do them unborken but the breaks were short....say like 3 breaths.  A good way to end the WOD week.

Training

As some of you know, I have been assisting the coaches as a trainer for the past several months.  This is to gain experience and knowledge in being able to become a coach in the future.  CFI put together an Instructor Development course.  This course was designed on how to become an effective teacher.  Creating lesson plans, how to deliver the plan through the different methods of learning, time management, things of that nature.  It was a very good class with valuable information that will help me to become a better coach and will also be used in the very near future when I ship out.  I was able to lead my first class (still a trainer not a coach yet) on Monday with Jerry.  The first class I was admittedly a bit nervous and was a little monotone.  The second class went better.  I had fun and can't wait to do it more.

230112

So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible.  I decided to give some OHS a go.

OHS 5 x 5

115# for all

I still didn't want to push with the weight so I just kept it at 115#.  I could feel a little twinge near my thumb but I didn't think too much about it.  I wanted to do the metcon.

Jeremy

21-15-9
OHS 95#
Burpees
Time: 6:59

This is where things went downhill.  After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it.  Probably shouldn't have done that.  I then went down for my first burpee and as soon as my weight was on my palm it just started screaming.  I probably should have stopped but I didn't.  After I was done, I iced it down.  Probably set myself back now because of this.  So I decided that no more messing around I need this thing to heal and soon.  I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.

240112

Well what do you know my first day to modify!  Now the pain is when I put pressure on my palm near my thumb, extending it out.  Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.

12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean

I have to say the urge to curl a dumbbell is very strong when doing a clean.  I really had to focus on form with that.  Thrusters were not a problem.  So shame on me for not listening to my body.  It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury.  Listen to your body!

24 November 2011

Originally we were going to do CFT but coach decided to change it up in the AM.  Always be prepared for the unknown and the unknowable!  A nice way to start Turkey day.

For time:
Run 400m then

5 rounds
5 Deadlift 275#
10 bar facing burpee

then run 400m
Time: 10:00

Recap: Fri, Sat, Tue

So this weekend I went up to MEPS and needless to say my mind was elsewhere.  That doesn't mean I didn't workout!  That just means I didn't write about it.

Friday 18 November

Shoulder Press 5-5-5-5-5
100, 115, 120, 125, 130 (3)
I feel that my shoulders are slowly but steadily getting stronger which is great.

then

AMRAP Burpees in 2 minutes
Total: 51

Saturday 19 November

5k run (Freeze your Gizzard)

then

CrossFit Baseball 15 minutes

Station were 1 forward roll, run to the box jump (10), lunge to the bay door, 10 KTE, high knees to burpees (10), backwards run back to forward roll.

Tuesday 22 November

Double Under Helen
3 rounds for time of

50 Double Unders
21 KB swing (1.5 pood)
12 pull-ups
Time: 7:58  (32 seconds faster from the last time in September!)

14 November 2011: CrossFit Rubicon

You know all Monday's should be visit a new box day.  Then I would actually like Monday's!  So I hit up CrossFit Rubicon in Vienna for the 0600 class with David 'Chef' Wallach as the coach for the class with my friend Michael assisting.  Now I know a lot of people probably think that 0600 is way too early to work out but if you are not used to it, I would suggest throwing it in every now and again.  Always good to give your body a shock and I most certainly gave mine one!  We started out with a warm up then moved on to some strength skills with the deadlift.  I need to remember to keep my shoulders back and active!

15-12-9 reps of: 

Hang Power Cleans 135 lbs 

Wall Balls 20 lbs 

Pull-ups 

Lateral Burpee (Over Barbell)

Time: 12:58

Thank you for having me at your box!

12 October 2011

Just because the CFSB program is done, it doesn't mean I no longer do strength days.  In fact I still plan on having 2 a week.  1 at the bare minimum.  I decided to go back to my favorite, the front squat.  Instead of the 5 x 3 sets I was doing, I went to the 3 x 5 this time for a change.

Front Squat 3 x 5

215, 225, 235

I was pushing to get the 235# and I really was concentrating on pushing my knees out not letting them bow in which I would say is my biggest fault when it comes to this lift.  I kept it in check.

Jeremy
21-15-9 rep rounds

OverHead Squat 95#
Burpees
Time: 6:50

Now I knew going into this WOD it wasn't going to be easy.  First off OHS is a very weak lift for me.  Don't worry you will see more of them from me for that very reason.  Second, burpees.  I was shooting for a low 6 but as you can see, I did not accomplish that.  Next time....

05 October 2011

Don't worry I have not forgotten about CFT!  I'm shooting to get it done this weekend.  I need to get it done so I can put the before and after together.  Today I decided to do clean and jerk as a strength.  Plus I really just wanted to lift some heavy things.  The last time I did this my max was 175# so my goal was at least 180#.  Very happy to say I got it!

Clean and Jerk 1-1-1-1-1-1-1
115, 135, 145, 155, 165, 175, 180

Woo hoo!

For the workout I had some more burpee action.

3 rnds for time:

15 Sumo Deadlift High Pull 95#
15 Burpee pull-ups
Time: 7:07

I know I can go faster than that!

30 August 2011

I have determined that the strength day that kills me the most is deadlift day.  Now don't get me wrong, when I am done with all of these days, I know I worked myself to the point where there is nothing left.  It just seems to hit a bit harder with deadlifts.  It really isn't that surprising though considering you are working your entire body.  I wish globo would allow me to record myself.  I want to see my form.  Yes I am working on "feeling" my form but it helps to be able to see it as well.

Deadlift 3 x 3
295, 315, 330

Yeah that was heavy.

Deadlift 15-12-9
185#

Before I lifted I was debating on putting on another 10# but I'm really glad I didn't.  This was the correct weight for me for this set as I did find it challenging but I was still able to complete it.  Of course after I was done I was like whoa.  That sure made me work.  I still wasn't done though.  Still had my WOD to knock out.  Today I just stayed at globo for the WOD.

For time (max 10 min.):
Ground to overhead 115# 15 reps
Burpees 15 reps
Ground to overhead 115# 15 reps
Time: 7:10

This is one of those WODs that at first glance I thought I could knock this out with relative ease.  I actually was going to put on 135#.  I mean after all this is the CFSB.  How else am I suppose to get stronger if I don't push.  At the same time, you have to know where you currently are.  Just because I know I can do 135# I have to take in consideration what I just finished prior to it.  If it was just a straight WOD then yes definitely 135#.  Good thing I stuck with 115# because after I hit that last rep I got lightheaded and kind of was "not there" is the best term I can come up with for a bit.  To me that's not a bad thing.  Finally I worked on back squats with a pvc on a box and pistols on a box.  Gotta work those hamstrings!

29 August 2011 CFSB Week 3 Day 1

Almost at the halfway mark with the CFSB program.  So far I am pleased with the progress.  It has been gradual but steady.  I think I am going to pick up from fractional plates though.  While there is nothing wrong with adding 5# each time to each lift, I feel at some point that is going to be too much and as a result I will fail the lift.  Not that I have an issue with failing a lift, but I want to do my best to have continued progress each week even if it is only by 1kg I will take it.  I ordered some weightlifting shoes.  They should be here on Thursday.  Just in time for Friday which is Front Squats!  It makes since that the first lift I will use them with is also my favorite lift.  I can't wait.  I'm really looking forward to seeing how they help me with a solid foundation.  Anyways, on to the workout and WOD.

Back Squat 3 x 3
255, 270, 280

Notice that my last lift is 280# just like last week.  I was really debating on this one.  On one hand I wanted to bump it up to 285# for the reason I said above, continued progress.  However, I did not do the lift correctly last week.  I only did 1 rep not the 5 I was supposed to do.  Even though I honestly thought I was doing it correctly, I still failed.  After thinking it over I felt it was best to hit the 280# again and this time get Rx.  While I did get it done, wow.  Not going to lie, that was a bit heavy with 3 reps.  I can see for next week I'm REALLY going to have to focus if I want that 285#.  Perhaps I will have new plates by then and it will only be an extra 2.2 pounds (1kg).  We shall see.

Continued with some skill work with headstands and handstands.  My headstand has greatly improved since the beginning of this program.  I figured why not try some handstands.  I did my best to not hit the wall with my feet but it is still a work in progress.

When I saw the WOD for today I already knew it was going to be a tough one.  My cap was 15 minutes and my goal was 3 rounds.  Anything after that was gravy.

5 rounds for time of:

12 Front Squats 135#
12 Pull-ups
12 Burpees
400m run
Total: 3 rnds + 7 FS

I was happy with the results.  Once I'm done with the CFSB I want to do this WOD again.  I felt it had a really good mix and really made you work to get each round done.

14 August 2011

Yesterday at the box we got to play with some tires!  Actually we were just flipping them around as part of the warm up.  I do enjoy a good tire flip.  Of course it had rained as well but that just makes it more fun.  Luckily it did stop raining long enough for us to do the entire WOD outside.  Nothing like breathing (or gasping) for some fresh air while putting some weight down.


For Time TEAM WOD
5 Thrusters 95 lbs for EACH MINUTE
150 Burpees TOTAL BETWEEN BOTH TEAM MEMBERS
On the minute, perform 5 Thrusters, followed by burpees for the rest of the minute. One person works out at a time

Total: 10:34

Got a little wet through on this one seeing as you do kind of hit the ground with the burpees.  I really enjoyed this wod.  After we were done a few of us hung out and climbed some rope, muscle ups, double unders, and a poor attempt at double dutch.  At least we tried!  We will redeem ourselves.

07 July 2011

06 July 2011


30-25-20-15-10-5 rep rounds of:
Kettlebell Swings 53 lbs
Sit-ups (abmat)
Time: 7:52


I am happy to say I was able to do this WOD as Rx'd.  Going into it initially I thought to myself there is no way I am going be be able to do 105 KBS with 53 lbs.!  I was having doubts but then I thought why can't you?  I'm certainly capable of doing a KBS with 53 lbs. so why not?  Sure enough I did.


07 July 2011

This WOD did not appear that it was going to be overly difficult but as I have said in the past, it is those WODs that you need to look out for.  They are the ones that are going to make you work.  No two ways about it, this WOD sucked.

21-15-9 rep rounds of

Turkish Get ups
Burpees
Time: 14:36

Rx weight was 53 lbs. but I did 40 lbs.  Good thing to because even with that by the end I was struggling!  9 never looked so good.  Well unless you are talking about Fran.  Near the end my form did slip on the TGU and I was more aware of it and was correcting it.  With the burpees I made sure to keep my core tight and to not just plop on the ground.  My core needs work and it won't get work if I am not actively using it now will it.

Some running

Let me start with on Wednesday, I took the entire day off.  My body was so exhausted from the past several weeks of working out plus the lack of sleep.  Tuesday really took it out of me.  Literally as soon as I got home from work, I walked Stevie then I laid down and didn't get up until the next morning.  After some much needed rest, I was ready to go for Thursday's WOD.

Thursday



4 Rounds for time of:

15 SDHP 95#
10 Box Jumps 24 in.
Run 400m
Time: 14:28

This is one of those workouts where at first glance it did not appear that it was going to be that bad.  You should have asked me how I felt by round 3.  Well I would have not said much since I was busy breathing.  I was a little upset at myself that the last run took 2:30.  It should have be no more than 2:00.

Saturday


Still working on getting more people to come in for a free WOD.  How could you say no to free?!  There are at least 3 people that have said they are going to come and I will continue to give them gentle reminders.


5m AMRAP
50m run/7 push ups
50m run/7 lunges
–1m rest–
5m AMRAP
50m run/7 air squats
50m run/7 pull ups
–1m rest–
5m AMRAP
50m run/7 burpees
50m run/7 Knees to elbow

Rnd 1 - 5
Rnd 2 - 4 + 2nd 50m run
Rnd 3 - 3 + 3 burpees

This WOD was put together by Coach Lori and she did a great job.  After the WOD Coach Lori and a few others did a push-up challenge that she was telling me about earlier in the week.  We are going to do this at least once a month possibly every other week.  Here is how it works.  You put a weight on your back and do as many push-ups as you are able.  Once you can't, the weight is removed and you continue to do regular push-ups.  Once you fail you get on your knees and do some more until failure.  You are supposed to do this 3 round each!  Yeah we did one.



15# plate on back - 21
Push ups (no plate) - 1
Push ups on knees - 13

Looking forward to the next time we do this as the number WILL improve.

Deadlifts and burpees

Today's WOD was about speed but you also wanted to make sure you were not flying through it.  The deadlift is one of my favorite lifts (next to front squats) and just like with all lifts you need to make sure that you have good form.  Near the end of the WOD, I did not have my chest up.  I was hunched over.  Just because you are tired, that does not mean your form should slip.  If anything, you need to be more aware to make sure you have good form.  Bad form leads to bad habits and can also lead to you hurting yourself.  Now we wouldn't want that!

5 rounds for time
5 deadlifts 275 lbs.
10 burpees

Time: 4:34

Chest up!  Use those hamstrings!