WOD: For time, 21, 15, and 9 reps of: Clean @ 135# and Ring dips
Today's time: 9:58 (PR)
Last time: 12:32 (4 Aug 08)
Afterward, I swam 40 lengths = 1000yards. I felt real good. I stopped less and only a few seconds after a length or lap. All freestyle. I could have done 50 lengths but I was starting to have cramps in my toes and calves.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Thrusters
WOD: Thrusters 1-1-1-1-1-1-1
135, 145, 155, 165, 175, 185(PR), 195(f)
Afterward, I ran on the treadmill 5K, which took me 32:10 @ a 10:31min/mile, cross country setting. I really didn't feel good running today. I was going to stop at 2.5 miles, but I kept going. Boy, I need to work on my running ability. Thank goodness I've got seven months or so to train.
135, 145, 155, 165, 175, 185(PR), 195(f)
Afterward, I ran on the treadmill 5K, which took me 32:10 @ a 10:31min/mile, cross country setting. I really didn't feel good running today. I was going to stop at 2.5 miles, but I kept going. Boy, I need to work on my running ability. Thank goodness I've got seven months or so to train.
Tuesday, January 27, 2009
Two Day Break
I know... Slacker! However, I've been in a little pain since that 445# dead lift mishap and then Barbara the next day. I just didn't have the mojo to do yesterday's WOD (5 x 30 GHD Sit ups and 25 Back Extensions) with the pain I'm feeling right now. I'll be back tomorrow, so stop sweating me. LOL
Rick and Dymphna - Thanks for your support!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Rick and Dymphna - Thanks for your support!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday, January 25, 2009
Barbara
The WOD - Five rounds, each for time of: 20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats. Rest precisely three minutes between each round.
1-5:50
2-8:29
3-9:11
4-9:38
5-9:29
Between the mishap with the dead lifts yesterday and today's WOD, my back is smoked. Time for some Motrin.
1-5:50
2-8:29
3-9:11
4-9:38
5-9:29
Between the mishap with the dead lifts yesterday and today's WOD, my back is smoked. Time for some Motrin.
Saturday, January 24, 2009
CFT
CFT: BS x 1, SP x 1, DL x 1
Last CFT: 260/175/425 = 860 (13 Aug 08)
This CFT: 290/175/445 = 910
BS: 255, 270(PR), 290(PR)
SP: 185(f), 175, 180(f)
DL: 445(PR), 475(f), 465(f)
Ok. I told this story on http://www.crossfitclarksville.com/ and I'm telling it here, so everyone can have a good laugh at old John's expense. So, I grab the 45# barbell and slap on four (4) steel 100# weights. Not thinking, I thought I was going to hit 400#, 25# less than my last max. I hit it, my head about explodes, but I nail it and drop it. I think to myself: "Wow, that was freak'n heavy. I guess the squats wore me out or all the extra endurance stuff has weakened my DLs." So, I slap on two 10# and two 5# weights to go for 430#, but in reality it's 475#. I try to hit it but the barbell isn't budging and my head almost explodes. I think: "Damn, that kind of hurt." So, I drop the two 5# weights to go for 420#, but in reality its 465#. I try to hit it, but nothing. I'm waisted and my pride is crushed a little. So, I put the weights away, collect my stuff, and off to the pool I go disappointed in myself. I swim 30 lengths (750 yards), shower, and then begin my drive home. While doing so, I think back to my DLs and how disappointed I was. All of a sudden, it hits me like a bolt of lightning. I realize I actually hit 445# on my first attempt, not 400#. Yahoo! Pride restored, except for my failure to get a PR on my SPs. Hopefully, the swimming and other work will fix that. Funny, huh? :-)
Last CFT: 260/175/425 = 860 (13 Aug 08)
This CFT: 290/175/445 = 910
BS: 255, 270(PR), 290(PR)
SP: 185(f), 175, 180(f)
DL: 445(PR), 475(f), 465(f)
Ok. I told this story on http://www.crossfitclarksville.com/ and I'm telling it here, so everyone can have a good laugh at old John's expense. So, I grab the 45# barbell and slap on four (4) steel 100# weights. Not thinking, I thought I was going to hit 400#, 25# less than my last max. I hit it, my head about explodes, but I nail it and drop it. I think to myself: "Wow, that was freak'n heavy. I guess the squats wore me out or all the extra endurance stuff has weakened my DLs." So, I slap on two 10# and two 5# weights to go for 430#, but in reality it's 475#. I try to hit it but the barbell isn't budging and my head almost explodes. I think: "Damn, that kind of hurt." So, I drop the two 5# weights to go for 420#, but in reality its 465#. I try to hit it, but nothing. I'm waisted and my pride is crushed a little. So, I put the weights away, collect my stuff, and off to the pool I go disappointed in myself. I swim 30 lengths (750 yards), shower, and then begin my drive home. While doing so, I think back to my DLs and how disappointed I was. All of a sudden, it hits me like a bolt of lightning. I realize I actually hit 445# on my first attempt, not 400#. Yahoo! Pride restored, except for my failure to get a PR on my SPs. Hopefully, the swimming and other work will fix that. Funny, huh? :-)
Wednesday, January 21, 2009
Handstand Push-ups & L Pull-ups
The WOD - for time:
15 HPUs, 1 LPUs
13 HPUs, 3 LPUs
11 HPUs, 5 LPUs
9 HPUs, 7 LPUs
7 HPUs, 9 LPUs
5 HPUs, 11 LPUs
3 HPUs, 13 LPUs
1 HPUs, 15 LPUs
I completed the WOD in 21:52. I had to resort to doing negatives on the L Pull-ups when I hit the 11 rep count. I didn't go all the way up and down every time, but close. Obviously, I need some work in this area.
Afterward, I biked 5 miles @ 21:21 using the cross country mode.
15 HPUs, 1 LPUs
13 HPUs, 3 LPUs
11 HPUs, 5 LPUs
9 HPUs, 7 LPUs
7 HPUs, 9 LPUs
5 HPUs, 11 LPUs
3 HPUs, 13 LPUs
1 HPUs, 15 LPUs
I completed the WOD in 21:52. I had to resort to doing negatives on the L Pull-ups when I hit the 11 rep count. I didn't go all the way up and down every time, but close. Obviously, I need some work in this area.
Afterward, I biked 5 miles @ 21:21 using the cross country mode.
Tuesday, January 20, 2009
Mr. Joshua
The WOD: Mr. Joshua
For time, five (5) rounds of:
400 meter run
30 GHD sit ups
250# Deadlifts, 15 reps
I completed the WOD in 34:43. My last time was 33:26, recorded on 10.10.08. I felt good and strong doing everything; I guess my "umf" is still broke or something. LOL
For time, five (5) rounds of:
400 meter run
30 GHD sit ups
250# Deadlifts, 15 reps
I completed the WOD in 34:43. My last time was 33:26, recorded on 10.10.08. I felt good and strong doing everything; I guess my "umf" is still broke or something. LOL
Joanna M. Nicolay Melanoma Foundation Fundraiser
Ok... It's official! I have not only registered for my first triathlon but I have volunteered to raise money for a great cause as well. Here's the site: http://www.active.com/donate/SavageMan2009/ECG So, please have a look and donate, if you can. Thanks!
Monday, January 19, 2009
MLK Day / Hang Power Cleans
The WOD: HPC 1-1-1-1-1-1-1
135, 145, 155, 165, 175, 185(f), 180(f)
Afterward, I swam 30 lengths or 750 yards. I did all freestyle, Mike! You're right, as usual. I stopped for a breather every two lengths and concentrated on my stroke. In the beginning, I did some one arm lengths and closed-hand/fist strokes. I've been reading a little on the way to train for the swim portion. I need to continue to work on my stroke and take less and less breathers as time goes on. I felt a little weak today doing HPC's. My umf wasn't working to good.
135, 145, 155, 165, 175, 185(f), 180(f)
Afterward, I swam 30 lengths or 750 yards. I did all freestyle, Mike! You're right, as usual. I stopped for a breather every two lengths and concentrated on my stroke. In the beginning, I did some one arm lengths and closed-hand/fist strokes. I've been reading a little on the way to train for the swim portion. I need to continue to work on my stroke and take less and less breathers as time goes on. I felt a little weak today doing HPC's. My umf wasn't working to good.
Saturday, January 17, 2009
10K Run
The WOD: 10K (6.4 miles) = 1:08:57 (24 degrees)
I actually ran a course I selected beforehand. It encompassed a very steep hill at the 2 mile and 4 mile mark. I started at the CID Command parking lot, ran down Gunston Road to 16th Street, and turned right. I ran down 16th Street, then turned left on Theote Road. I ran to Warren Road, turned right, and then ran down Warren Road into the Basin. I ran to the archery range, around the outer perimeter of the Basin, and then out of the Basin on Johnston and Morrow Roads. When I got to Warren Road at the top of the damn hill, I turned left and ran back down into the basin. I ran the same route to the archery range, and then out of the basin again. The second time up that hill about made me puke. At Warren Road, I turned right this time and ran back to Theote Road. I turned left onto Theote Road and ran down to the Pohick Road, where I stopped and walked back to the CID Command parking lot. I don't mind running in the cold. I kind of like it. I know - weird. But I was suck'n wind today because that's the first time I've run that far in a long time. I'm already getting sore. I hope tomorrow's WOD is upper body. I don't know if I will be able to walk. LOL
I actually ran a course I selected beforehand. It encompassed a very steep hill at the 2 mile and 4 mile mark. I started at the CID Command parking lot, ran down Gunston Road to 16th Street, and turned right. I ran down 16th Street, then turned left on Theote Road. I ran to Warren Road, turned right, and then ran down Warren Road into the Basin. I ran to the archery range, around the outer perimeter of the Basin, and then out of the Basin on Johnston and Morrow Roads. When I got to Warren Road at the top of the damn hill, I turned left and ran back down into the basin. I ran the same route to the archery range, and then out of the basin again. The second time up that hill about made me puke. At Warren Road, I turned right this time and ran back to Theote Road. I turned left onto Theote Road and ran down to the Pohick Road, where I stopped and walked back to the CID Command parking lot. I don't mind running in the cold. I kind of like it. I know - weird. But I was suck'n wind today because that's the first time I've run that far in a long time. I'm already getting sore. I hope tomorrow's WOD is upper body. I don't know if I will be able to walk. LOL
Friday, January 16, 2009
GHD Sit Ups, Hip & Back Extensions, Thrusters, and Pull Ups
Today's WOD:
10 GHD Sit ups
10 Hip & Back Extensions
95# Thrusters, 30 reps
50 Pull ups
30 GHD Sit ups
30 Hip & Back Extensions
95# Thrusters, 20 reps
35 Pull ups
50 GHD Sit ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull ups
I completed the WOD in 51:44. The GHD machine I used was angled, not straight. I hate angled GHD machines. I felt strong doing everything except pull ups. My arms are still sore/tired from the last three WODs. Plus, I still weight over 200#. Hopefully, the extra training will slim me down. I'd like to be 185 or 190 for the triathlon. I didn't do an extra event today. I was a little tired and this WOD wore me out.
10 GHD Sit ups
10 Hip & Back Extensions
95# Thrusters, 30 reps
50 Pull ups
30 GHD Sit ups
30 Hip & Back Extensions
95# Thrusters, 20 reps
35 Pull ups
50 GHD Sit ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull ups
I completed the WOD in 51:44. The GHD machine I used was angled, not straight. I hate angled GHD machines. I felt strong doing everything except pull ups. My arms are still sore/tired from the last three WODs. Plus, I still weight over 200#. Hopefully, the extra training will slim me down. I'd like to be 185 or 190 for the triathlon. I didn't do an extra event today. I was a little tired and this WOD wore me out.
Wednesday, January 14, 2009
Overhead Squats (OHS)
Today's WOD: OHS 3-3-3-3-3
This was my first time actually doing OHS, believe it or not. Therefore, I took it slow and easy. I started too heavy.
95, 100(f), 75, 80, 85, 90, 95(f)
The weight was really nothing. It was my balance and mindset I have to train. I think I'm going to work on OHS's more now that I've actually done them. Weird, but I kind of like them.
Afterward, I biked 10 miles. It took me 41:36. I maintained a 10 to 14 resistance in Cross Country mode. I was going to run a 5k afterward, but no treadmills were open and I didn't feel like dealing with the cold. I know... what a #$%)(!. Oh, well... :-)
This was my first time actually doing OHS, believe it or not. Therefore, I took it slow and easy. I started too heavy.
95, 100(f), 75, 80, 85, 90, 95(f)
The weight was really nothing. It was my balance and mindset I have to train. I think I'm going to work on OHS's more now that I've actually done them. Weird, but I kind of like them.
Afterward, I biked 10 miles. It took me 41:36. I maintained a 10 to 14 resistance in Cross Country mode. I was going to run a 5k afterward, but no treadmills were open and I didn't feel like dealing with the cold. I know... what a #$%)(!. Oh, well... :-)
Tuesday, January 13, 2009
Power Cleans & Ring Dips
WOD: 19:20 as RX'd.
For time:
155# Power Clean (PC), 15 reps
30 ring dips
155# PC, 12 reps
24 ring dips
155# PC, 9 reps
18 ring dips
155# PC, 6 reps
12 ring dips
155# PC, 3 reps
6 ring dips
Afterward, I swam 20 lengths (25 yard lengths = 500 yards) in the indoor pool. It wasn't too bad, and it actually helped me stretch out some after the WOD. So, if 1 mile = 1,760 yards and I've got to swim 1.2 miles in the triathlon, I guess I'm kind of close to one-third of the way to my goal. I noticed as I swam, I began to relax and the laps began to go a little easier. I definitely could have done more today, but I've got until September. So, why rush?!?! Oh... I alternated between one lap of freestyle and one lap of breast stroke. I think I'm going to be doing more breast strok'n during the triathlon. I don't go as fast, but I like it better than other strokes. The butterfly is definitely a no-go. LOL
For time:
155# Power Clean (PC), 15 reps
30 ring dips
155# PC, 12 reps
24 ring dips
155# PC, 9 reps
18 ring dips
155# PC, 6 reps
12 ring dips
155# PC, 3 reps
6 ring dips
Afterward, I swam 20 lengths (25 yard lengths = 500 yards) in the indoor pool. It wasn't too bad, and it actually helped me stretch out some after the WOD. So, if 1 mile = 1,760 yards and I've got to swim 1.2 miles in the triathlon, I guess I'm kind of close to one-third of the way to my goal. I noticed as I swam, I began to relax and the laps began to go a little easier. I definitely could have done more today, but I've got until September. So, why rush?!?! Oh... I alternated between one lap of freestyle and one lap of breast stroke. I think I'm going to be doing more breast strok'n during the triathlon. I don't go as fast, but I like it better than other strokes. The butterfly is definitely a no-go. LOL
Monday, January 12, 2009
Shovel & Pull-ups
Today's WOD: For time, 30, 25, 20, 15, 10 and 5 rep rounds of: virtual shovels (24", both sides) and pull-ups. At first, my forearms began to burn; however, my grip failed before my biceps did. Therefore, I finished the 1o and 5 rep round by doing jumping pull-ups instead of kipping pull-ups. All-in-all, a good WOD. I'd like to do it again after some more workouts. I was going to swim today, but I was called away for dinner with my triathlon buddies. I'll try to make up my slacking tomorrow. According to my rough calculations, I've got to do 50 laps in a 25 meter pool to be around 1.2 miles. I've got a long way to go.
Saturday, January 10, 2009
5K Day
Today, WOD: 5K run
I completed 5K on the treadmill @ 30:17 using a random setting (hills & plateaus). I set the machine at Level 3 and kept a 10.0/KMH speed. The machine said I climbed a total of 180 feet, averaged 6:05/KMH, and burnt 576 calories. Afterward, I completed 5M on the stationary bike @ 21:50 using a cross country setting. I averaged between 11 and 15.7 MPH.
I completed 5K on the treadmill @ 30:17 using a random setting (hills & plateaus). I set the machine at Level 3 and kept a 10.0/KMH speed. The machine said I climbed a total of 180 feet, averaged 6:05/KMH, and burnt 576 calories. Afterward, I completed 5M on the stationary bike @ 21:50 using a cross country setting. I averaged between 11 and 15.7 MPH.
Friday, January 9, 2009
Front Squat Day & Day 1 Triathlon Training (TT)
Today's WOD: Front Squats 5x5x5x5x5
FS x 5's: 135, 145, 155, 165(PR), 175(PR)
Afterward, I continued to see how much more weight I could do. I completed one (1) rep each of: 185(PR), 195(PR), 205(PR), and 215(PR). I felt real good after my long break and just getting over my illness. I probably could do more, but I figured I'd waste the rest of my energy on the bike.
Stationary bike: 10 miles cross country. I averaged between 10 to 15.5 mile per hour across hills and plateaus. I have no idea if that's good or not. I just need to be able to complete 60 miles before September. My knees and butt hurt a little, but it wasn't too bad. I'm sure I'll get more used to bike riding as training progresses.
FS x 5's: 135, 145, 155, 165(PR), 175(PR)
Afterward, I continued to see how much more weight I could do. I completed one (1) rep each of: 185(PR), 195(PR), 205(PR), and 215(PR). I felt real good after my long break and just getting over my illness. I probably could do more, but I figured I'd waste the rest of my energy on the bike.
Stationary bike: 10 miles cross country. I averaged between 10 to 15.5 mile per hour across hills and plateaus. I have no idea if that's good or not. I just need to be able to complete 60 miles before September. My knees and butt hurt a little, but it wasn't too bad. I'm sure I'll get more used to bike riding as training progresses.
Wednesday, January 7, 2009
Sick/Rest Day
Ok. This is ridiculous. I never get sick. Boy, I'm going to kick my son's butt when I see him again. LOL
I did it! Last night, I got up about midnight and registered for the 2009 SavageMan Triathlon. I must be insane or running a fever. Oh, well... I figure, if I don't do it now, I'll never do it. I start training tomorrow.
I'll keep everyone posted on how to donate to the cause. I do need a good mountain bike - Ha! Ha! But seriously, they expect me to collect donations for helping the fight against melanoma. I will create a webpage and post later.
I don't know if I will finish or not, but I'm going to do my best you can rest assured. I think Joe needs to register. I'm sure he'd finish hours before me, but that'd be ok.
TTYL
I did it! Last night, I got up about midnight and registered for the 2009 SavageMan Triathlon. I must be insane or running a fever. Oh, well... I figure, if I don't do it now, I'll never do it. I start training tomorrow.
I'll keep everyone posted on how to donate to the cause. I do need a good mountain bike - Ha! Ha! But seriously, they expect me to collect donations for helping the fight against melanoma. I will create a webpage and post later.
I don't know if I will finish or not, but I'm going to do my best you can rest assured. I think Joe needs to register. I'm sure he'd finish hours before me, but that'd be ok.
TTYL
Tuesday, January 6, 2009
Sick Day Duce
I was really going to try today's WOD, but I figured one more day of rest wouldn't hurt. I feeling a little better tonight. I think another dose of NyQuil should do the trick. Plus, my CrossFit partner gets a break from responsibilities, giving him more free time. We should be free to workout each day for the next thirty days.
My other friend pulled my punk card yesterday. He registered for the 2009 SavageMan Half-Triathlon and he expects me to register. I guess I'm going to do it. Holy molly, I'm going to need to strap down and start training. Oh, I need to buy a good mountain bike too. I think I need to find a sponsor. Ha!
Monday, January 5, 2009
Sick Day
I was going to start back yesterday but I got home too late. Today, I came down with a head cold, so I decided to rest and get over it. My son caught this bug a couple days ago. He spent the last two days of our vacation trying to get me sick. He succeeded. I'd kick his butt but he's returned to Clarksville already. I owe him one! :-)
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