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.