Workout at Northshore CrossFit

Today I went over to Northshore CrossFit in Beverly MA for a workout. It was great! The workout was 3 rounds of 10 medball passes & 10 clap pushups with a partner (5 each) followed by getting 10000 pounds total overhead, with your partner. My partner and I used 75 lbs and I did 65 reps he did 70 reps. Then we did 3 more rounds of 10 medball passes & 10 clap pushups. We finished in 11:20. I was fortunate/unfortunate enough to have Brian the guy running the as my partner. Fortunate because he's in incredible shape and pushed me to keep going when I would have rested or given up. Unfortunate for the same reason, because I haven't come that close to throwing up in a workout in long time. Northshore CrossFit is a great place to train, I'm thankful that when I'm down at my in-laws in Salem I can head over for a workout!

Workout 11/17

Today I did the WKC fitness protocol level eight! 12rpm on snatches and one ARM jerks. 10 rpm on long cycle. One and a half minutes per hand. Rest 30 seconds between exercises. That was pretty dang hard! Bring on level 9! sad I say cowering behind the nearest object that will hide me

workout 10/30/09

Today I did a fun workout, it was a triplet with a rep set of 10 down to 1 it was somewhat light but it still beat me up. I did double KB dead lifts with 24's, double KB floor presses with 20's, and double KB clean+front squats with 20's. My hammies are tightening up and it's still the same day! Tomorrow might suck for walking...

Workout 10/12/09

Today was 8 minutes of snatches with the 16k bell, 4 right/4 left at 12 reps per minute, then tabatas swings with a 24k bell. Good stuff!

only 6 min

today i've got to be quick, I did 6 min one arm long cycle clean and jerks with the 20k bell at 10 reps per minute. That whooped me!

Thursday/Friday Workouts

On Thursday I did a light version of KB Grace which is 30 clean and jerks for time. I use 2-20k kettlebells and went to town, it was harder than I thought it would be but it didn't totally smoke me, I did the first 15 reps without stopping then went 8, then 7. I did it in 3:30.

On Friday I did a modified version of the Seacoast Kettlebell workout. I did as many rounds as possible in 4 min of 2 cleans r/l, 4 tactical lunges r/l, 6 snatches r/l, 8 front squats r/l. Then repeat. In the first 4 minutes I used a 24k kettlebell and made 2 rounds, actually I didn't quite finish the 2 rounds in the alloted time but I finished the 2nd round a couple of seconds after the buzzer went off, and holy crap that was hard! In the 2nd round I used a 16k kettlebell and after the beating I took in the 1st 4 minutes I still only managed 2 rounds but I did finish in the allotted time! I'm going to hurt alot this weekend!

AWESOME STUFF, Thanks CrossFit and Seacoast KettleBells

Burpees/Pull-Ups

Today I had the kids do a couplet of burpees/pull ups with a 21-15-9 rep scheme. Even in this heat one of them did the workout in 3:59!!! That kid totally smoked me I did it in 5:43 which (regardless of having my butt kicked by a 10 year old) is an improvement of 42 seconds, the last time I did this workout I did it in 6:25. Ergo I'm getting more fit!!

Fun workout today!

So today I did a pretty fun KB workout. I did 5 rounds for time of 10 KB snatches right/left and 7 pull ups. It took me 6:37. The KB snatches felt pretty good but I haven't done too many pull ups lately so the 4th and 5th set of pull ups were broken up. All in all it was a great workout!

Killer bodyweight WOD

Today was:

3 rounds for time of,
10 Pull ups
15 Push ups
20 Air Squats
25 Box jumps (20")

It took me 6:03 to get this WOD done and it was awesome. I was thinking about what to do for my workout and I had programmed this for my gymnasts and decided I'd give it a go as well. I remember a CrossFit radio segment once where the owner of Wasatch Crossfit said at least once a week he laid it out on the floor with some sort of "cardio". I decided today that I'd push when I'd normally stop and I gotta say it sucked but it was worth it.

swing burp swing burp...

Today I did 4 rounds of a couplet of 15 american swings with a 24kg KB and 10 burpees. Wow did that ever suck! It took me 5:22. It was funny because at the end of the 1st round beginning of the 2nd round I was contemplating maybe 5 rounds...HAHAHA it's been about 15 min since I did the workout and I'm still dripping sweat across my computer keyboard! I hope something doesn't short out.

Heavy Thrusters!!

I did the CF Mainsite WOD yesterday. 6 singles of thrusters. I got up to 90.5 kilos which is approx 199 lbs. I still have to work on my shoulder flexibility to be able to hold the bar in the rack position because it kills my wrists.

When I got to the gym there was an Olympic lifting coach helping out a guy. It was fun to talk to a couple of guys at the gym that were past the bodybuilding cookie cutter workouts.

Pull ups galore

Todays workout was 5 dead hang pull ups and 5 kipping pull ups I took about 1.5 min rest between each set, I stopped the workout at 15 min. I got 76 pull ups done total. Good fun!

workout 7-3-09 OUTSIDE WOOHOO

Today I did a modified version of the CrossFit Mainsite WOD "Randy"

75 Power snatches for time with 75#

I didn't have a barbell to do this with so I did 76 KB snatches with a 53#KB. The awesome thing was I got to go outside on the deck to do it!! The workout took me 3 min 17 sec

Last 2 Workouts

The last two workouts I did were from North Shore CrossFit, they were very cool WOD's. The 1st one:

5 rounds of

10 overhead squats

10 burpees

run 200 meters

I had to modify this one because I didn't know how far 200 meters was and so I planned to use a C2 rower but when I started, someone came in and started using the rower. It was also a pretty hard workout so it took me a while to get through 4 rounds so I stopped at 4 rounds (10m 30s)because I had to get to work.

The 2nd workout was a lot faster but it was challenging in its own right. The WOD was called "Man in the Mirror"

5 handstand push ups

10 dumbell cleans left

15 burpees

20 dumbell overhead lunges

15 burpees

10 dumbell cleans right

5 handstand push ups

This one took me 5:58

Good Stuff!

Pressing, pressing, pressing...

Today I did a modified version of the CrossFit Mainsite WOD. I got the workout from CrossFit New Hampshire and I did it for only 10 minutes, and believe me when I say 10 minutes was plenty!!

AMRAP in 10 minutes of
5 x HSPU's
10 x Push-ups
15 x Ring Dips

3 rounds

I was pretty pleased with myself because I did full handstand push ups! I haven't done handstand push ups in over a decade due to shoulder issues. So I was a bit nervous to try them, but down and up I went and no pain! I've been improving on my dips (having avoided them for more than a decade as well due to shoulder problems) and so I tried a full ring dip a couple of days ago and didn't have any pain so I was pretty excited, but tonight I didn't think pushing it would be a good idea. I did the workout and made three rounds and have some shoulder pain but I can tell the irritation I'm feeling isn't going to sideline me like it would have a few months ago. A little ice and rest then I'll be ready to go.

Partial CF Mainsite WOD

So today I did 2/3 of todays CrossFit WOD. I ran out of time and had to get to work. Dang jobs!!

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups

With a 20# Med Ball

Anyway, I don't have a med ball or a place to do wall ball shots. So I used a 30# KB and did thrusters in place of them. The first set of thrusters was broken up 25/25, the second set was 15, 20. The pull ups were horrendous for me, on the 1st set I did 15, then failed at about 5 pull ups all the way up to 50, the second set I just failed at 5 and it was seven sets of 5 pull ups.

14:15

Next time - with a med ball and full workout.

Snatches...

Today I did the CrossFit mainsite WOD it was 1o singles of hang power snatches. I forgot to keep a log of each rep (oops). I feel like I struggled a bit on my techinque, I've got to get someone to have a look at my technique. I got up to 153# for my last couple of sets, the gym I went to had bumpers in kilos only. All in all it was a good workout and a good reminder I need to get some help with my snatches.

Workout for 6-16-09

Today I did 10 sets of 7 KB snatches r/l with a 53# KB on the minute, 140 snatches total. This was a lot harder than last week when I did 10x6! It's only one rep per set addition but it's 20 reps overall, a 16% increase is somewhat substantial. I even got a little itty bitty rip. Good stuff!!

Today's workout

Today I did the CrossFit main site WOD and can I just say, I totally have no endurance for pull ups!!! In a cruel way that's one of the beautiful things about CrossFit because it takes your weaknesses exposes them and makes you work on them.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

16:27

workout 6-12-09

AMRAP in 15 min of:
10 double KB cleans
12 push ups
14 situps

I made 7 rounds + 10 KB cleans

This was a pretty tough workout. I wasn't sure what to expect from this one. I should have used heavier KB's, I used 30 pounders because I don't have 2 heavier ones. I should have definitely used 53# KB's. So the KB part was fairly easy for me. The push ups on the other hand freakin smoked me. The situps weren't as bad as I figured they would be either. For some reason the pushups were killing my breathing as well as my shoulders. I would have definitely ratcheted up the power output if I had used heavier KB's but this workout still beat me up.

Every minute on the minute

Today I did 6 KB snatches R/L every minute for 10 min, then pull ups every minute for 10 min(1 first min, 2 second min up to 10)

pretty fun workout!

This was a great note by Mike Mahler, it's on Facebook so if you don't have a facebook acct. get one!! This note spoke to me personally, if I want to be successful I need to simply do what I already know how to do. If I spend hours watching TV or surfing the web, of course I won't have time to get done what I need to get done. If I focus on getting my responsibilities taken care of, not only will they get done but I'll probably have some time left over to watch a little TV or surf a little.

http://www.facebook.com/home.php?ref=logo#/note.php?note_id=88595062601&comments

2 Wods...

Today I did 2 workouts. I went to planet fitness and did the CrossFit Mainsite WOD which was 7 singles in the dead lift. I did 225, 245, 275, 315, 335, 365, 400. I was planning on stopping at 365 or 385, but after I pulled 365 without much trouble I could just imagine the ribbing my buddy Vince would give me if I finished under 400 and I would have felt like I could have done a bunch more if I'd have done 385. 400 went up pretty smoothly. I was happy with the lift especially since I hadn't done any heavy DL's in a few months.

When I got to work I gave my gymnasts 1/2 of a Crossfit Workout "Cindy", as many rounds as possible in 10 minutes(full workout is 20 minutes) of 5 pull ups, 10 push ups, 15 airsquats. I decided to do the workout with the kids and got 10 rounds in. Fun workout day!

a couple of the last workouts

I've done a few workouts lately that I haven't posted. So here's my last 2 workout results

Friday the 29th,
21-15-9
Burpees/Pull ups
6:36
I competed against my gymnasts with this one and it was pretty fun. My little gymnasts kicked my behind!!

Today I did 4 rounds of 10 double KB cleans with 30# KB's and 15 pull ups 10:13 pull ups take me a long time!!!

I have one of those door frame pull ups, kind of like one of those "Iron Gym" ones. It makes kipping pretty much impossible.

grip crusher

5 rounds of 10 KB swings (1.5 pood) and 10 pull ups for time - 5:38

What I thought would be a short, moderately intense workout turned into a total grip destroying workout!  I'm barely able to type this 10 minutes after being done!  It taxed my lungs pretty hard as well since I've been training maybe twice a week since the beginning of March, but it wasn't too bad.  

2 workouts...

Ok so I haven't been doing the WOD's like I have in the past, but I intend to be doing better. Yesterday I did an incredibly scaled Elizabeth (95# and bands with ring dips) in 5:47. Today I did Tabata something else with my awesome wife Kate! She did a great job.

Dirty Thirty instead of Filthy Fifty

Today's CrossFit WOD was the Filthy Fifty - 50 reps of each:

24" Box Jumps - I used a dining room chair
Jumping pull ups
KB swing - 1 pood
Walking lunge
Knees to elbows
Push press w/45#
Arch body rocks
Wall Ball shots - 20LB ball
Burpees
Double unders

Well last time I tried this workout was in December, I tried the workout as prescribed but was so totally wasted by the time I got to burpees I did maybe 5 burpees and called it quits. Today I decided I wanted to get every exercise in so I scaled the numbers back to 30 instead of 50 (hence the name "Dirty Thirty"). This workout is a royal pain! Even at only 60% of the reps, it took me 24:10 to get it done. The hardest part of this workout was the burpees, so far I hate burpees more than I hate any other exercise I've done, well maybe except for running, they're close. I'm happy I did all the exercises, next time even if it takes me 2 hours I'm going to do all 50 reps of each exercise.

4-14 WOD-seriously scaled

Todays CF WOD was

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did a scaled version (I used 95 pounds instead of 155). I'm going to whine about why, I'm feeling sick and haven't been doing the WOD's consistently over the last couple of weeks and I'm feeling like a big wuss. However, since I scaled it I was able to perform all the rounds without breaking any of them. I am currently barely able to type because my fingers don't really want to work, and it still kicked my butt (again, sick and haven't been training consistently). This is a really deviously hard workout but for some reason I'm looking forward to doing it as prescribed.

10 rounds with Cindy

Just got done with 10 rounds of Cindy, 5 pull ups, 10 push ups, 15 airsquats. When you push and decrease the time between rounds Cindy can be seriously mean. I did the 1st 6 rounds on the minute. After 6 my lungs were seriously aching, so I rested a bit more for the last 4 and got done in around 11:30.

I haven't been able to workout in a couple of weeks so I figured 10 Rounds of Cindy would be a good kick off to my return to CrossFit training. Hurt so good!

Front Squats

Todays CF Mainsite WOD

3,3,3,3,3
Front Squats

I've done a lot of front squats in the past but I've always crossed my arms in front to balance the bar on my shoulders. Today I used the proper "rack" position for the first time. I don't think my fingers have ever gotten that much of a flexibility workout! I also had my elbows up in the front much higher than I thought I could get them.

I didn't try to push too hard on these today.
135
155
185
205
225

I also watched a Planet Fitness trainer teaching the proper alignment for the shoulder angle while using a pec-dec to an older woman. That kind of made me sad. It's hard knowing the tremendous benefits of squatting, deadlifting, pressing and pulling and seeing people stuck doing partial curls on a machine.

Every time I attend planet fitness from now on I intend on wearing a CrossFit shirt, just to see if I can get some folks to take a better look at their fitness.

SGA Viking Press

My good friend Vince just made a Viking Press, a strongman implement that looks like a big log with handles for pressing at one end and a hinge attached to something large on the other. I figured hmmm, I have something like that already made at Spectrum. A Balance Beam. Here's a video of the Spectrum Gymnastics Academy Viking press in action!

Pull up-fest 3-20-09

This was crazy.

Ten rounds for time of:
3 Weighted Pull-ups, 30 pound KB
5 Strict Pull-ups
7 Kipping Pull-up

I made the 1st two rounds with out a problem, then it went down hill from their, the third round I only made 6 total pull ups then I made 8 and 10 for the rest of the sets. I stopped using the KB at the fifth set because I wasn't even able to bend my arms by then with the KB on my feet. All in all I did 101 pull ups in 21:45.

And I got a rip dang it!

Split Jerks Wed 3-18

The WOD was 7 singles of a split jerk. I've never really done too many split jerks and never really for much weight. I did the Burgener warm up and some wind mills with a 35# dumbell. I did 135, 135, 145, 155, 165, 175, 185. 185 is more than I've ever put over head and it went up really easily. I've got to do more next time. The CrossFit thought about putting weight over head is that you can push press approximately 30% more than you can press and you can jerk 30% more than you can push press. My overhead press max is 175# so I should be able to jerk around 280#. Not sure that I could really get that much up but I'm happy to start progressing towards it.

On another note I was at Planet Fitness doing this workout and it was definitely amusing to catch some of the looks I was getting while doing the exercises I was doing. I had to wait a bit for the the squat racks because a couple of guys were dead lifting in them, unfortunately they were somewhat trainwreck, injury waiting to happen DL's but at least they weren't doing curls! I really need to take these opportunities to coach!

Inflatables

I've given myself a new challenge for every monday. At my job at Spectrum Gymnastics Academy, I have to put away 3 large inflatables that we use for birthday parties. I've decided to start timing myself each Monday. I've done it twice now and the first time was over 8 minutes and today I did it in 5:57! The thing about today was that I set up the straps that bind the inflatables in easily accessible places.

Crossfit Total

Ok so today was the CrossFit Total, 1 max rep for Back Squat, Overhead Press, Deadlift, add those numbers together for the total. The last time I did this WOD I hit a personal best in the deadlift (435#). Since then I've hit 435# a couple of times again but I'm kind of stuck there. A few weeks ago I tried 455# and that didn't get off the floor, so today I tried 445# and almost had it but almost doesn't count. I've got to count the 405# as my last hit lift. On the bright side I tied my PR in the Overhead Press 175# and I'm on my way to, albeit slowly, a 400# squat, today I did 335# my PR in the squat is 365#. So my total was 915#.

CF Providince and 3-3-09 Mainsite WOD

On Saturday I went to Crossfit Providence in RI and had a great time working out with their Sat crew. We did a workout that smoked me! We started with the CF warm up then practiced some snatch technique for a bit before the WOD. For the WOD we did 3 rounds for time of 20 pull ups, 30 KB swings (american) with a 53# KB, 40 box jumps to a 24" box and 50 wall ball shots 20# ball.

35 minutes - that was rough!

Barbara -

On Tuesday I did Barbara

20 pullups
30 push ups
40 situps
50 squats

well 2/3 of Barbara only 3 of 5 rounds. I did the first round in 5:00, the 2nd round in 5:47, and the 3rd round was in 5:21. Next time I do "Barbara" my plan is get all 5 rounds done.

2-26-09 Workout

I finally made myself workout today, been a bit since I got any real training in so I did the CrossFit main site WOD, and can I just say that it sucked! I did the pull-ups on a set of rings and that was a bit harder for me because I couldn't kip, so it was a little slower going in that regard. I broke the pull ups into so many different sets I don't even remember what they were.

19:06

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

FRAN!!!!

So today I did Fran and I did it as Rx'd for the first time! WAHOO! I did it in 6:54. Better than both times I did it scaled!! I'm pretty psyched! I had a strategy going into this workout, I got it from watching the CF Journal Video with Speal coaching a guy getting ready to do Elizabeth. The biggest thing I gleaned from it was not to go to failure. So the plan of attack was Round 1 11 then 10 rest about 10-15s between efforts on both thrusters and pull ups, 2nd round I did 8 then 7 thrusters then pull ups and then do the last round of 9 without stopping. I succeeded in all of them except for the last round of pull ups which went 4-2-3. All-in-all, I'm pretty happy with this workout.

Workout 2-12-09

Ok, I really debated as to train or not to train today. I'm pretty sore still from Cindy and my back is very sore from DL's yesterday. So I gave it a go today with the CrossFit Mainsite WOD and I'm pretty wasted. I'm glad tomorrow is a rest day!

Here's the workout:
WU: Modified Burgeners warm up - I used a small beam at my gym because I was going to be using a large beam to do the warm up, then I did some Joint Mobility from the CF KB cert.

45 Double Unders
45 Squat cleans with the end of a 6"x6"x18' training balance beam (no barbell) broken into 4x10 and 1x5
45 Bar dips with band assistance broken into 3x15
45 Double Unders

9:30

Good Stuff

Dead lifts

The CrossFit mainsite WOD was 1x1x1x1x1x1x1 Dead Lifts.  I've been having a pretty good run with the DL's until tonight.  A few weeks ago I PR'd my DL doing the CF Total.  I was psyched, I got 435#!!  Tonight I was hoping to get #455, my lifts went like this:

225

275

315

365

405

435

455-missed badly, didn't even get it off the floor.

I did a set of 5 at 315 after.

Cindy...

Just tried to get 15 rounds of Cindy by doing 1 round every 1.5 minutes, but my math is apparently a little off because it only comes out to 14, so I did 14 rounds and that absolutely smoked me, I feel like I've got a bit more strength to use but I was sucking wind wicked bad!  Next time Cindy, I'll get 15.

Improved work capacity

So this isn't a huge PR or anything like that, I just have to express that doing CrossFit now for a few months has helped in lots of areas, one that just jumped out at me was a simple thing, but noticable none the less.  On Monday's I have to roll up and put away 3 big inflatables (like the kind you rent for parties and see at county fairs), the amount of time it takes me has diminished and the amount of energy I have after has increased.  My shoulders used to get smoked by untangling and re-rolling a heavy guage fifty foot long extension cord, when I did it today my shoulders didn't get smoked even though the cord was tangled more than normal today and it took longer to get done!  I'm definitely happy about improvements!!

Thanks Sean at Pioneer Valley Crossfit

I finally got to go to a box and get a some coaching from a CF instructor.  Sean "Dammit" Manseau, owner of Pioneer Valley Crossfit in Easthampton MA. took me through an Olympic lift warm up and helped me correct a couple of errors in my O-lifts.  

Since I'd never been to a CF box specifically for a workout or coaching, just certifications, I was really excited to go to one and have some instruction.  I initally signed up for the beginner course and when I arrived I was the only one that showed up so we didn't totally go through what Sean brings his potential clients through, which is kind of why I signed up for that in the first place.  So Sean described what he does with new folks, about explaing CF its purposes, risks, movements and what he does to evaluate them.  I've read a bunch on the CF message boards and in the CF Journal about folks new to CF (first timers) but had never experienced how an instructor would start them. Needless to say I was quite happy with Sean explaining all of that to me.  

As far as my personal lifting went I came away with a couple of corrections that will help me, first is that on cleans and snatches I have to make the bar touch my thighs before I start the 2nd pull and on my set up, how I start with my feet under the bar, not putting the bar over mid foot but between the end of my foot and mid foot, that little change helped me clear my knees a bit more easily before I started the 2nd pull.

Thanks Sean.

Thursday's workout

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows


hahahahahahahaha not a chance I was up for all of that!!! I forgot to bring my 1.5 pood KB with me to the gym so I skipped swings and knees to elbows. I rigged a set of parallel bars with a big spotting block to be my GHD. I did 3 rounds of 25 GHD situps and back extensions and by the end of that my hamstrings were pretty well wasted!!! I only went full range on a few of the sit ups because the mat felt like it was slipping and there wasn't really anything I could do to make it more stable. Anyway, my hammies are smoked and I definitely won't have any DOMS because I skipped the delayed and went straight to onset soreness!!!

Rough one

Tuesday was back squats 5,5,5,5,5

When I did this workout I warmed up with part of the CF warm up and did a couple of lighter sets of 5 then jumped into the workout. I did 225, 245, 265, 285x2, 225. I've never failed at squats before this workout when I hit 285 I failed on my 3rd rep, didn't quite make it out of the hole. Maybe I'm being a little sissy but I hurt my back about a year and a half ago squatting 385 (was a bad technique issue), so when I think of going heavy on squats I get a bit gun shy. Since getting my level 1 cert. I've tried to be a form nazi on myself and make sure I do everything as properly as I possibly can, so I think I've been a huge squat cheater for the amount of time I've been squatting, mainly because I haven't really been getting down low enough, now I've got to really work at getting consistent with my depth and back position and get my numbers up.

Monday WOD

Today was supposed to be 30 Muscle ups for time. Since I don't have my muscle up yet I did 30 jumping muscle ups with the rings hanging just above my head, 30 pull ups, which I made the 1st 21 without stopping and 30 dips with 8 of the bungees instead of 10. I think I'm going to keep the 8 on for the next couple of dip workouts just to make sure my shoulders get back to full dip ability without re-injuring them.

2 huge weakness

"Nicole"
20 minutes of:
400 meter run
max rep pullups

So I'm not a runner, never have been a runner and truly despise running. So I need to run a bunch more to beat that weakness out of me. On the days when we do low rep high weight type workout e.g. CFT, I absolutely love CrossFit however these high rep jobbies, not so much!! Now I do enjoy a few pull ups here and there but several sets of max reps, is well, another weakness. I felt pretty good on my 1st round, however after my 1st round of pull ups, running felt really awkward due to I'm definitely not used to having to concentrate on making sure my arms stayed in rhythm with my legs, I seemed to have almost no strength left to hold them in a decent running position. So I'm superficially glad for this workout because it's helping me eliminate weakness. I still despise running!

Pull ups
1. 12
2. 10
3. 4
4. 5
5. 8
6. 6
7. 2

Elizabeth

So today was a great workout, lots of serious heavy breathing and a quality sweat angel on the mats. "Elizabeth" definitely whooped me.

I modified the workout because I didn't have a 135# barbell. So I used a heavy wooden floor beam. Video of 1st set of cleans is below.

I also didn't do ring dips, I did bar dips with a bunch of bungees. I've decided that I'm going to get bar dips back!! I've had serious problems with bar dips since I tore up my shoulder in high school (20 years ago), lots of pain every time I've tried them. So today, I decided to get them back. I used 10 heavy bungees to help me. I plan to take 2 off every time I can make 20 without pain.

"Elizabeth" 7:46
21-15-9
135# cleans
ring dips

Crossfit Total

So today I did the CrossFit Total! One of my favorite benchmarks. I went to a little gym in Cranston RI called "the Gym". It seems like a globo wanna be, it had lots and lots of machines, more than the Planet Fitness in Manchester, however "the Gym" doesn't really keep up their equipment, it looked kind of beat up. There were a couple of benches, and one squat rack which luckily for me was free for me to do my workout.

Anyway here's what I did
Squat: 135x5, 225x5, 265x3, 315x1
Overhead Press: 95x5, 115x5, 135x1, 155x1 which felt heavy, and 165x1 only 10lbs less than my PR before I tore my supraspinatus.
Dead Lift: 135x5, 225x5, 315x3, 365x1, 405x1 (former PR), 435x1 NEW PR!!!

This was fun today!

Finally worked out again

Ok today I finally got back in the saddle. I scaled the Wed WOD and did regular push ups, regular pushups and I started with pullups instead of pushups. 12:55

15 pullups
1 pushup
13 pullups
3 pushups
11 pullups
5 pushups
9 pullups
7 pushups
7 pullups
9 pushups
5 pullups
11 pushups
3 pullups
13 pushups
1 pullup
15 pushups (I don't ever remember feeling 15 pushups be that hard!!)

1-17-09 workout

I did a severly watered down version of the main site wod and it still kicked my butt!! I've gotta get better at pull ups!

Tonight I did
10 situps
10 arch body rocks
20 thrusters w/1-53# KB
20 pull ups 2x10

15 situps
15 arch body rocks
15 thrusters w/1-53# kb
15 pull ups 1x5,1x10

20 situps
20 arch body rocks
10 thrusters w/1-53# kb
10 pull ups 1x10
12:48

Workout 1-14-09

For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips.

This WOD was tough!! Because I worked out at Planet Fungus (Fitness) I didn't have access to rings and I still can't do dips anyway due to bad shoulders I subbed pushups for ring dips. I can't imagine how sore my hands/forearms are going to be tomorrow. I was never a fan of the hook grip but today made me one.

I started with some joint mobility and a few pushups for warm up then jumped into the workout.

I broke up the 1st set of cleans 10 then 5 and the pushups 15 and 15, the 2nd set of cleans I did 9 then 6 (this is where I started to be happy for the hook grip)and proke up the push ups 15 then 9, the 3rd set I did 5 cleans the 4 and the pushups I did 12 then 6, the last set was 6 cleans and 12 pushups without breaking them up. I finished it in 15:31

It was an awesome butt kicking!

Workout for 1-13-09

Virtual Shoveling? This was a crazy exercise, but true to crossfit form it's a movement that will definitely help increase work capacity. I did the first 3 sets of the workout before I knew my grip wasn't going to hold up. I'll definitely finish this one the next time it pops up!

Tuesday WOD

This one was a cool workout, it was pretty hard but I felt like I was better able to push harder and stay working with a little less rest.

Run 400 m
15 Handstand Pushups (modified-pike pushup feet on 24" mat)
2 ascents up 15 foot rope
16:52

Sunday WOD

Sunday Wod...

Dead Lifts
5x3

185
225
275
315
365 - 3 rep PR!!!

I love deadlifting! Next time this one pops up I'm going after 405!!