Tabata Something Else

First WOD after a long break. Pretty weak performance. I used the gym at my apartment complex today. The pull up bars were awkward and weren't conducive to kipping pull ups. They rocked too much. I did find a rowing machine though. The row computer wasn't working, so I must get management on the ball. Between my apartment gym, the post gym and whatever equipment I acquire, I might just be able to complete every kind of WOD. I still need to figure out how to hang my dip rings at the post gym. We'll see...

Pull ups: 05, 06, 06, 06, 05, 05, 05, 04
Push ups: 19, 16, 10, 10, 07, 07, 08, 06
Sit ups: 12, 13, 12, 11, 11, 11, 11, 11
Squats: 12, 12, 12, 11, 11, 11, 10, 11

Total: 307

I used a twenty second timer, so I got an extra 10 second rest between sets.

Authorized Leave of Absence

For the last week or so, I was on temporary duty in various locations in Iowa, and then at mom's for Thanksgiving. I was quite busy in Iowa, so I didn't get a chance to workout. At mom's, well, I was just lazy and ate and ate and ate. Now, I'm worried about tomorrow's WOD (Tabata Something Else) because I've gained probably 20 pounds and I doubt I'll be able to do a single pull-up. Ha! Ha!

Special thanks to the Chief and officers of the Iowa City Police for some great hospitality and professional courtesy. Be safe out there!

Don't Know What You Call It, But It Hurt

WOD: For time: Three rounds of:

21 knees to elbows
21 1 1/2 pood Kettlebell swings (I substituted 55lbs dumbbell swings)
21 push-ups
21 3 rope climbs (I substituted 21 100lbs close hand pull-downs)
21 20" box jumps
21 back extensions
150 feet of walking lunges (I substituted 50 walking lunges each time for 150 feet)

I finished the WOD @ 42:33.

Clean & Jerk, plus "Cindy"

Today, I completed two WODs. I stretched and warmed up with 95lb clean and jerks. I also decided to really work on my form instead of weight. This was the first time I actually went in to a full squat to catch the weight as RX'd. I've always cheated and not dropped, as I should. After warming up, it actually felt pretty good. The weight isn't the problem I think. It's all mental. My core is strong enough to do more weight, I think. :-) It's getting my form and mind right to perform the lift correctly.

Clean & Jerk: 1-1-1-1-1-1-1
135x2, 145, 155, 165, 175(f), 165, 170 (PR)
Cindy: 20 minutes of 5 pull-ups, 10 push-ups, and 15 squats
I completed 10 rounds.

Savage Man

My good friend, Mike (picture - left side), asked me to team up with him and compete in the 2009 SavageMan, http://www.savagemantri.org/SavageMan_Half.html . What do you think? Is he craz y? Am I crazy enough to begin to train and compete with him? I'm getting a little interested. I've tentatively agreed; however, things can always change with old people. When we begin to train, I'll get excited and start talking more shit. Matt, Jason - you game? If I must stop drinking beer, that could be a problem. :-) We'll see.....

Oh! Matt, a potential competitor, is on my right (above). His partner would be Jason (not pictured). We'll see how it all works out.

Nicole

<--- Bella. Isn't she cute?!?!

WOD: As many rounds as possible in 20 minutes - 400m run and max pull ups.


I completed five rounds. I used a treadmill @ 7:03 min. miles. I did 15 pull ups - rounds 1 through 4. I did 10 pull ups on round 5. Afterward, I did three sets of 10 burpees and 10 push ups. I tore open my right palm again. What a Panzie!

Push Jerks

WOD: Push Jerks 1-1-1-1-1-1-1

135, 155, 175, 195, 205, 215(f), and 210 (PR)

I had some extra energy, so I completed three rounds of 35 sit ups, 25 squats, 15 push ups, and 10 pull ups as fast I could.

"Helen"

WOD: 3 X 400m run, 55lbs dumbbell swings, 21 reps, and 12 pull-ups.

I'm quite pleased with myself today. On 22 Aug 08, I completed the WOD in 18:02. Today, I completed the WOD in 13:05!!!!!!!!! I think CrossFit works, huh!?! :-)

I had to use a treadmill instead of the track. I set the speed at 8.5 (7:03 min mile) each time.

New Kind of Pain

<--- I believe this picture was taken when I was home on mid-tour leave, 2004. I miss my kids. :-(

WOD: BS x 5 x 5

My old PR on 9/30/2008 was 205, 225, 240, 245, and 250.

Today, I did 225, 235, 245, and 255 twice then failed. I began experiencing a sharp pain in my left lower abdomen region, right in front of my hip. I don't know if it was a pinched nerve or something worse. I began to feel the pain when I began doing the 245 sets. On the fifth set, I was a little concerned. I pushed on the area, but didn't feel any pain in response. I did a couple of sit ups, but didn't feel any pain. So, I attempted 255. I felt a sharper pain the first rep; and on the second rep, I thought I might tear something so I stopped.

I don't know what's wrong? Too much weight? Wrong form? A freak pain, which I won't experience again? Hmmm.... I guess I need to do some research and try to figure it out? Anyone have an idea?

TGIF

WOD: 5 x 95lbs Hang Power Snatch, 15 reps, and 400 meter run.

I completed the WOD in 24:35. I used the treadmill so it probably slowed my time some. I used the 8 speed (7:30 min mile) for the first four rounds. I used the 9.3 speed (6:31 min mile) for the last round. HPS weren't too bad. Overall, I liked the WOD because of the good cardio burn. I needed that to get back in business...

GO REDSKINS - BEAT COWGIRLS!!!!

LONDON FLETCHER #59 NEEDS TO CREATE HAVOC THIS SUNDAY.

Back on Track

<---- Amber - a future movie star! She finally got to dye her hair black, which took several months of negotiations with her mother. I'm so proud of her.

I returned Tuesday from a week's leave. I got to visit with my kids and really enjoyed the short time we had together. I cooked them breakfast several mornings and dinner a couple nights. It is something I enjoy. The rest of the time we ate out, shopped, watched movies (home and theater), and just hung out.

Something really cool happened while I was there... I watched my daughter become a licensed driver. Ok. She actually got her learner's permit, the pride I felt once she passed the test was overwhelming. As we exited the DMV, I handed her the keys and she began the journey. To say the least, I was terrified but calm at the same time. I had mixed feelings about the event. I was extremely happy for my daughter, while saddened to know she's almost gone. In six short months when she obtains her actual license, she will be able to go places where I'm not. I feel I cannot protect her as well as before. I know it's life but something hard to swallow.

I actually got my butt back in the gym today - thank goodness! I thought for a moment I might let another week slip by, but I got myself motivated and focused. It's been about two weeks since I last completed a WOD. I think I've gained 10 pounds - crap! With some effort, I completed a modified version of the WOD today in 48:45.

Actual WOD: For time - 100 squats, 5 muscle-ups; 75 squats, 10 muscle-ups; 50 squats, 15 muscle-ups; 25 squats, 20 muscle-ups.

Modified WOD: 100 squats, 5 pull-ups, 7 dips; 75 squats, 5 x 5 pull-ups and 7 dips; 50 squats, 7 x 5 pull-ups and 7 dips; and 25 squats, 5 x 5 pull-ups, 7 dips.

I know I should have done more pull-ups and dips to equal the required amount of muscle-ups, but I just wasn't feeling it today. Next time!