Crossfit: Week 11, Day 4-5

Thursday I took off again, didn't make the 5pm class and wasn't feeling barbell club although it would have been beneficial.

Friday:  

RX #3!!!

I may not track these as much anymore but getting 3 was a big goal for me.  Last week I did 3 workouts and 2/3 were RX! I doubt that'll happen again for a long time, but I was excited.

Workout:

Squat 4x8 (135#)

This was heavy especially the last set.  I think this week is 5x8, not sure how that's going to go.

WOD

8 Rounds

150m Run

10 situps

5 Wall Ball (20#)

My Time 17:55 (Just a little over 2:00 a round, I'll take it)

Crossfit: Week 11 Day 2-3

Day 2: Rested/Missed.  Work happened and I couldn't make it to the gym in time so.....

Day 3: 2nd RX!!!!!
Wow, this one was hard and was an exercise in "Don't give up".

WOD
30x Burpee Box Overs (24")
30x Front Squats (80#)
30x Burpee Box Overs (24")

I hadn't ever jumped up to a 24" box I don't think, and if I had I'd never done it during a WOD but today was the day.  Wow oh wow that was hard.  The 2nd 30 was just a "Do one more" over and over and was brutal.  I was easily 10 minutes slower than the 'pack' which I have some reservations about and might talk to my coach, but an Rx is an Rx so I'll take it.

Crossfit: Week 11, Day 1

Weight: 240.5 (-1)

Can't believe I'll have been doing this for 3 months before I know it.  It's not getting easier in too many regards but I'm not giving up.

Yesterday's workout

3x3 Overhead press (got up to 95#)

WOD
8 Sets
4 Snatch (65# was a good weight for me on this.  Was able to keep my form really dialed in)
25 Double Unders.  (I did 6 rounds of 20 double unders which I hadn't done before.  Took a long time, but for the effort I put in to get it done I was happy.  Was drowning in sweat at the end.)

Weight today was significantly down from yesterday.  Be interesting to see if I can keep that through next Monday.

Week 10 Catchup

Quick catchup.

Life got in the way and I missed Wednesday's workout.

On Thursday I missed the 5pm WOD and went to the 6:15 class but it wasn't the WOD it was 'barbell club' and we worked on the snatch.  So while it wasn't what I wanted to do it was beneficial I believe.  Got some good pointers.

Friday I had the worst workout to date.  Couldn't do anything without getting light headed.  I firmly believe it's because I'm cutting back the calories a lot and just didn't have the energy.

I went back to the gym Saturday and re-did the Friday workout.  I wasn't what I wanted but I got a better workout in so I'm taking it.

Crossfit: Week 10, day 2. MY FIRST RX!!

BOOOM!!!

Wow, I'm actually pretty stoaked to get my first Rx workout in even if it was an 'easy' workout with none of the things I can't do (T2B, Pullups, box jumps, heavy KB swings, double unders, etc...)

Workout:

Strength
5x2 3 position Snatch getting heavier (got up to 95# which is a total weight PR for me for snatch)

WOD
Every 45s for 6 minutes-(8 reps)
1 Snatch @ appx 75% 1RMRun 300m (mailbox & back)

at 10min mark:Every min for 5 min1 Snatch @ appx 80% 1RM
Run 300m


At 17 min mark:Every 90s for 6 min (4 reps)1 Snatch @ appx 85% of 1RM
Run 300m




So as you can see it was really a 'whatever your % is workout' which worked for me because I can do that.  When the WOD is Rx=135 and you can't do 135 is sorta sucks, but whatever.  Nailed it!

I need to work on the first movement of the snatch.  I can get the bar up but I don't have the explosive pull from knees to hips that I need and that's really keeping me from expanding.  I tried to work on it, but I think I need to come in some class and really just focus on that.

I'm completely exhausted today.  I mean absolutely zero energy.  Tonight's workout is questionable, I might just go home and fall asleep super early.  Weight was down today a pretty decent jump.  Hopefully I can ride this wave and have a big drop come next Monday.

Started to feel like I can really see a difference in my appearance this week.  I should have taken before pictures but I didn't so whatever.

FIRST Rx!!!!!!!!!!  Woo-hoooo

Crossfit: Week 10, Day 1 + Recap

So I haven't given up, but I have been on vacation (planned before Crossfit began so it wasn't a 'I'm tired of the gym' vacation).

I got 2 workouts in during week 8 before missing the 3rd day's class start and then being out the rest of that week and the entire next week.  Didn't do much of anything athletically but rested and recovered and feeling pretty good with the decision.

WEEK 10!  Month 3!  Shake off the Vacation (ugh....)

WEIGHT: 241.5 (-3.5)
(Note: I really didn't expect to lose weight over my vacation.  Eating was random and not all healthy and water drinking was low and alcohol was consumed.  But regardless I came back down weight, so maybe my body just needed a break to catch up to all the training.)

Week 10 Day 1 Workout
Strength
3x8 @ 75# Strict Overhead Press
(This was tough, I'm not sure if it was the week off or the fact that my shoulders are not that strong but this was a tough start.  It's somewhere near 65% of my 1RM, but I think that 1RM day was only the 2nd or 3rd time I've done OHP so it's still a weak area for me.)

METCON
6000# Shoulder to Overhead, whatever weight/rep scheme you want to apply
Every time the bar touches the ground you owe 10 T2B.

So I went with 75# * 80 reps.  75# was the weight I did on the previous (tough) strength part and while it was going to be hard I really couldn't see myself going down to say 50# and doing 120 reps.

THIS WAS VERY VERY HARD!!

I started off with a set of 15 and the reps went down from there.  I got 3 rounds of T2B in before I was just beat and focused on getting the lifts in.  I got all 80 reps done with about :10 to spare on my 20:00 time cap and I was really happy with that.  I owed the bank about 50 T2B, but I got the 'meat' of the workout done so I'm happy with that.

Woke up this morning pretty sore and exhausted, but hoping I can drink enough water today to rebound, probably get to bed early and see if that helps.  Tonight's workout is Snatch, and then more snatch.  Going to be a rough one.

Crossfit: Week 8!, day 1

Weight: 245 (+2!) This was mostly travel eating and salt, lost 3 of it this morning already.

Workout
4 rounds
400m run
24" box Jumps (I did step up)
3 Snatches from ground (90#, 85% of 1RM)

Had a terrific workout yesterday and I hope it's the start of a new trend for this week.  Zero injury and great effort on my part I felt.  I was still towards the back of the back finishing but I felt like I gave it a great effort.  Increased my step ups from 20" to 24" and I could tell the difference.  I hope to be at 20" box jumps with no stepping by the end of August at the latest, but we'll see.

I'm very sore today.  Quads, calves, shoulders are all on fire.  I guess that's proof that I really left it out there.  I'll take it.

Today looks like another workout that I should be able to do all the things maybe without much scale (I still can't do DU or pullups so those workouts are instant scale).  I'm going to try and get 5 rounds finished in the 12 min AMRAP.  If I can do that I'll be pretty happy.

Crossfit: Week 7, Day 4-5

I forgot to post this on Friday, so it's catch-up post.

Thursday was very busy at work and my wife wasn't 100% so I didn't make it to the gym.  Friday was a real bruiser of a workout and I didn't finish and left with a tweaked ankle.  Very disappointed and annoyed.  Not the way I wanted to end the week.

Crossfit: Week 7 day 3

Finally a day where my back wasn't slowing me down and I felt like I gave it 100%.

Strength workout was a bear.
Back Squats: 3x8 @ 65%

8 is a high rep count compared to what we've been doing, it doesn't seen like much at 3-4 more than usual but it was.  Nailed it though, good form, got low enough, all around solid effort.  Next 2 weeks we go up 4x8 and 5x8 I think.  That'll be rough.

WOD
AMRAMP 12 minutes
200m Run
10 KB Swings (26# and had phenominal form, back felt much better than usual doing these)
10 Box Jumps (had to step up, but did 1 leg step ups)

Got 5 rounds in and just over 1/2 of the 200m run.  I'll take that.

Can't believe it's already almost been 7 full weeks.  Wow.

Crossfit: Week 7: Day 1-2

Started the week at 243 (-1.5)
It's a jump back up from the 239 I saw on Friday before, but it's trending downwards so I'm not worried.

Monday's workout was a bear, and I mildly tweaked my back during it and modified but Ice/meds and it was better today.

Today's workout was brutal.
5 Rounds
7 overhead squats (65#)
14 Pull-ups (jumping)
84 single jumps

I finished in 20:11.  The elite finished in 5:09.  That's a big jump.  But I finished.  Dripping, panting, and dying but I finished.

Crossfit: Week 6, Day 5

The Crossfit Total!
(Back Squat, Overhead Press, Deadlift)

BS: 210#
OP: 115#
DL: 250#
Total: 575#

I was honestly really thrilled with the squat and the deadlift on this.  I wasn't sure what I'd be able to do and while I'd set a 'wouldn't it be nice' Squat goal of 225 (I'll get there) it just wasn't in the tank.  Overhead press was fully maxed out.  I tried 120 a few times but it wasn't there.  I might could have gone up a hair on the Deadlift, but considering how much I struggle with the form on lowering the bar and that I'd hit the 250 milestone I called it a day.

Overall, AMAZING.  I'm starting to see the light at the end of the tunnel in regards to diet/fitness.  I can do this.

Crossfit: Week 6, Day 4

Workout was pretty good.  We're 1 Rep Maxing on Squat, Overhead Press, and Deadlifts today (Friday) so yesterday's workout wasn't heavy on a strength component.

18 EMOTM
5 Floor Press (Bench Press lying on the floor, I did 95#)
30-40 DU (No singles so practice them if you can't do them)


I was actually able to get some DUs done (first for me) and it was awesome.  Finished the night off with a Orange Juice smoothie and a very small dinner and was rewarded today with a great scale #.  Not posting it as my Friday # is always considerably lower than my Monday # but I'm going to try hard to tow the line this weekend and have Monday come in where I want.  Either way it's trending in the right direction.  I wish when I'd lost weight back in April that I'd stayed on course but it didn't happen.

Goal 1 for lifts today.  Don't hurt myself.
Goal 2.  Push myself enough to have a 1RM that I'm proud of.

Deadlifts will be the real challenge.  I don't seem to do them right and they hurt my back sometimes.  I might not get what I want out of them, but we'll see.

Crossfit: Week 6, Day 2-3

One rep maxes on Monday beat up by back more than I would have liked so I took Tuesday off.  It helped some but I got up this morning to give it a go with 'Helen'.

It was less than ideal.

400m Run
21 KB Swings (35#, 26#, 0#)
12 Pullups (Jumping)
Time 14:11 (Should have had sub 12 if back held up easily)

I went too heavy with the KB swings to start (I should have known better) but even given that it really worked my back more than usual.

I went down weight after the first set, and that didn't help enough so the last set was just KB swings with no KB.  Less than ideal but I finished.

I've tried AM workouts this week.  I just don't know if my body has enough time to 'loosen up' before them.  Because I feel like I'm more sore than recent weeks.

I'll play tomorrow by ear, I want to be 100% for the remainder of 1RM on Friday.

Crossfit: Week 6, Day 1

Week 6!
Weight 244.5 (-1)

It's almost officially a 'routine' now, hard to think about how far I've come even in 6 weeks and where I'll be in 46 more at the 1 year mark.

This week our gym's focus is on 'max reps'.  Apparently 12 weeks ago they started a strength focused segment and are finishing that up so they are re-base-lining everyone on their core lifts.

This actually is an awesome thing for me because up until today (and later this week) I've just been making up workouts.  When they say 'do 60%' of something I have no idea what my 100% is so I just do something that I think is doable.  I actually think this may make my workouts harder as I have concrete #s but we'll see.

Today's Max Lifts
Snatch: 105#
Clean and Jerk: 135#  Tried 145 and could have pressed it I think but couldn't get it 'cleaned'.  Need to work on this.
Overhead Squat: 110#.  Tried heavier but couldn't keep my elbows locked on the assent.

Overall I was really thrilled.  I was able to 'out do' some of the people in the gym which was a huge win for me because I've been working on the premise that I'm the slowest and weakest person in there and that might not be the case.  I was pretty happy with today.

Not sure what

Crossfit: Week 5 Day 2-5

What a week!
I haven't forgotten about the blog or fallen off the workout wagon, just been busy.

Day 2:
6 rounds
6 hang snatch 115/7512 box jumps 24/2018 hand release push ups
40 DU
10 thrusters 95/65 (135/95)
200m run
30 double unders
8 thrusters 95/65 (135/95)
200m run
20 double unders
6 thrusters 95/65 (135/95)
200m run
15 double unders
4 thrusters 95/65 (135/95)
400m run
238m Farmer’s Carry 53/35 KB in each hand (this is the 238th anniversary of the signing of the Declaration of Independence and to commemorate all the movements that the infantry had to do to maneuver into defensive and offensive positions)
7 Wall ball 25/20 (To remember the artillery that helped to win the war)
4 Deadlift 275/185 (To remember all the trench digging to position the artillery)
1776m Row (To remember the crossing of the Delaware River that lead to the siege of British General Cornwallis and his subsequent surrender.)


This was a hard workout but I got it done.  Hanging snatch was lighter (75# and was probably a hair heavier than necessary.  Step ups instead of jumps after round 1 (just beat) and pushups were on my knees and took everything i had.

Day 3:  Rested.  Shoulder was sore and I peeked at the website to see it was heavy deadlifts and I avoided it because my back is still less than 100%

Day 4:  
400m run

This was another killer workout.  I got a great workout on the 'strength' portion before this (front squats) and this was really leg focused.  Thrusters were too much for for my shoulder so after first first 4 of the set of 8 I switched to front squats.

Day 5:  (happy 4th of July)
HERO WOD

7 rounds for time (July of course)

Then

WOOOOO.  What a workout and what a week.  4/5 and a holiday workout.  Been seeing results on the scale I'm hoping that it's still there come Monday.

Crossfit: Week 5, Day 1

So last Friday ended up being a no workout day.  My wife was been very supportive of my new workouts and we were having friends over that night for dinner so I chose to stick around and help with that rather than go to the workout and get home at/after the start of the party.  No regrets there.

Saturday my 'box' (still feels weird/culty saying that) moved to their new home about a mile away from their old building.  Everyone showed up to pitch in a move and it was a long morning but the new place is pretty cool.


WEEK 5!
Yesterday was the last day of June and today officially starts my second month!  I wasn't entirely sure I'd be able to keep it going for a whole month, but here I am and so far so good.

The strength workout for yesterday was simulated 1RM for back squats.  I had only done back squats 'alone' once last month but did them several times in a metcon.  So I really wasn't sure what '103%' was for me.  I honestly would have been happy with 150# given how jacked my back can be sometimes, but I got 190#!!  I was honestly really thrilled with this.  I'm not sure what my 1RM max for next week will be.  They are 're-baselining' most of our main lifts next week so it'll be interesting to see where I end up.  A lot of these workouts where they say 'do x%' I just have to wing because I have no baseline to judge that against.

The workout was outside (this is a new ability with our box's location and adds a huge element to the workout).

7 min AMRAP
10 KB swing (did 35#)
200m run

I got 4 rounds done and 1 rep before time ran out.  Actually felt pretty good doing it.  Wasn't 'sprinting' but was pushing myself a bit more.  Still have a LONG LONG way to do with cardio and endurance, but I'm starting to see progress.

MONTH 2!!!!!

Crossfit: Week 4, Day 4

WOOOOOOOOOOO!

Yesterday was rough.  It was my first 'team' WOD and I spent a lot of the day with some anxiety about 'letting my partner down' but in the end I didn't do that.

We had an odd number of people in the late class so the owner/head instructor said he'd work out with me.  Talk about pressure.

WOD
100/80/60/40/20
Kettleball Swings (35#)
Russian Twist (14# Ball)
200m Hill run

Finished: 26:50

So as a 'team' you're on the hook each round of that for rounds reps.  First was 100 of each.  The coach was much better than this I was.  So I would say instead of a true 50/50 split it was more of a 60/40 but I gave it 100% for sure.  I started with 35# KB swings and thought I might have to go down a few pounds but I gutted it out.  Part of it was not wanting to look bad for the coach and some was 60/40 guilt but whatever it was I used that weight for the whole exercise.  I still need to work on my running/sprinting if I want to improve my time.  I guess my cardio is improving but it's a slow process.

Anyways, ended up with a great workout and probably pushed myself harder than I have usually.  Win/Win.

Crossfit: Week 4 Day 3

Yesterday in a nutshell.

Yesterday was "bear complex".  

(1 set every 90 seconds for 18 minutes)

2x per set

Clean

Front Squat

Push Press

Back Squat

Push Press

Holy crap that was brutal.  The first two sets wasn't too bad.  I did 75# for the first two sets.  3 minutes down, not so bad.  Only 10 more sets to go.  Averaging about 30 seconds a set with a minute to rest.

Increase weight 10#

Set 3-5,

Going up in weight was a mistake.  This shit is heavy and I'm already exhausted.  Average time probably 45 seconds.

Lower weight back down 10#

Set 6:

Can't breathe.  Need break.

Set 7-12

WHY IS THIS SO HARD!! Oh thank god I got my 2 sets done.  WHAT DO YOU MEAN I ONLY HAVE 20 SECONDS TILL I START AGAIN.

Set 12+1 

I owe the bank 1 set.  Dammed if I'm going to put in all this work and go home feeling crappy about the set I missed.  Knock one out and head to the house.

BRUTAL!  But honestly it was sorta fun.  It was a heavy complex routine that I hadn't done before and even though it gave me a beating I feel better today having done it.

Back is sore but holding up.  Weight will holding at a loss for the week.  We'll see how tonight goes.  It's a "team" workout so I'm going to feel crappy if I fail my team.  Hopefully when I leave work my back will still feel up to the challenge.

Crossfit: Week 4 Day 1&2

I skipped out on Monday's WOD because my back was still sore, mowing the grass and just weekend in general didn't give it the recovery I'd hoped for and a WOD with mostly cleans and front squats seemed like rolling the dice.

Yesterday (Tuesday) my back was still pretty sore but I went in a bit early and tried to stretch it out.  I modified when I needed too and really didn't sell out for situps like I should/could have but made it out of the workout feeling at least as good as I did going in so I'll take it.

Tuesday Strength:
4x5 Front Squats.  Got up to 95# before it just felt heavier on my back than I would have wanted.  Still feel like I got a good strength session

Tuesday WOD:
5 Sets for time
5 Hanging Snatch (75#)
10 Toes-to-bar (I modifed to knee raises as TTB is beyond my ability atm)
15 Box Jumps (20", Modified to lower impact step ups but was still tough)

Finished 12:39

This felt like the best I've done in a WOD.  Granted I had to scale it significantly but I was able to do it fairly fast and was in the 'middle of the pack' in terms of finishing.  Still have a long way to go to Rx these, but felt like a step in the right direction.


Today's workout will be tough.  Involves some deadlifts which I'm not terrified of but we'll find a way to work through it.  Scale this morning showed some progress.  If it stays that way or improves next official weigh-in day I'll have made some significant progress for Month #1.  Monday I'll do a 1 month recap.

Crossfit: Week 3, Day 3-5

Wednesday was a rest day.

Thursday was the first day I had to 'quit' a workout.  It really bothered me when it happened but it was the right call.  Deadlifts and cleans and burpees were just too much for my 'work in progress' back muscles to handle.  I could feel it getting beaten up and just called it a day.  It was crazy sore but some Ibproforen and ice/rest/elevation last night and it feel better today.

I hate the idea of taking today off given how far I feel like I still have to go but my back isn't 100%.  We'll say maybe 85%.  I may go and do rows.

This wasn't a 'crossfit' injury by any means.  My coaches were really stressing form and deadlifts are just a lot of stress on your back.  I'd slept wrong the night before and was having some back issues before I even walked into the gym.  I'm feeling better than I have in a few weeks with my back/core and I think if I can keep it up it won't be too much longer before I'm able to do these things.  Unfortunately for me Crossfit is lifting weight and that's the one thing my back doesn't want me doing.  Baby steps.

Crossfit: Week 3 Day 2

Crossfit: Week 3 Day 2

This was an "easy" workout?  I had not done hanging cleans or front squats but by the end of the workout I could cross those off my list.

Front Squats I was able to do 95# for 5 reps which while not alot was probably > 80% of my 'max' without really pushing towards over-extending myself.

The workout:
12-9-6-3
Hanging Cleans (75#)
KB Swings (35#)
200m run

It was brutal hot outside so this workout was rough for the running.
Rx was 65% of your max (don't have one) and 75# for the KB swings.  I tried the 55(?)# KB and couldn't have gotten a set of 12 with them, so 75# is a distant goal.

Didn't quit and didn't come in last, (although it was close).

Not sure how to 'speed up' the workouts.  Even KB swings I'm not sure how to 'go faster'.  Something I need to work on.

Crossfit: Week 3! Day 1

Weight: 250.5

Third week!

I'm glad I'm sticking with this so far.  Back up and on my 'normal' (still not used to it) early AM schedule so we'll hopefully keep that going.

Didn't get the rest and recovery that I had fully hoped for this weekend, but it was fun and the work in the yard needed to be done.

Shoulder a little sore, back feeling much better.  Overall still feeling great after 2 weeks.

Weight went up this morning.  Could be muscle, could be some weekend eating.  Not sure.  I'm definitely not 'skimping' the workouts and leave everyone feeling like I went swimming I'm so soaked so I'm not too worried about it.  My eating has been much better these last two weeks than the weeks before that so I have to believe this will turn around.  I read somewhere before I started crossfit that the scale might jump up for a few weeks so I'm just assuming my body is adjusting and I'm building muscle and that it'll sort itself out.

Today's workout was good.  I tried early on to sneak in my first Rx but just couldn't get the form and ranged I needed in the wall-ball and needed a bit of 'cheat' on some of the sit-ups.  I think in a few months a workout like this will be prime Rx material.

Pre-workout Strength Training:
Worked up to 105 x 5 on Push Press (shoulder press)

Workout:
20-16-12-8-4 (declining reps for 5 sets)
200m run (1 time per set)
Situps
Wall-Ball

Finished in 17:35.

Was starving when I got home and am still running 'hot' it feels like.  Might need to kick in a cup of coffee to offset this early morning fog.

Crossfit: Week 2, Day 5-6

Friday was "Nancy".

It was my first 'named' workout and it was pretty intense.

5 round for time:
400m run
95# Overhead Squat, 15 reps.  (I scaled to just the bar at 45#)

This was really tough.  The alternating squats and running was blowing up my legs for sure.  I hadn't ever done overhead squats and scaled to just the bar.  It was tough but I got all 15 reps for each set and next time I think I will go heavier.

Finished 24:30.

Saturday was the 'fundamentals' class.  I learned some stuff and worked on my deadlift form again.  I really was hoping it wouldn't be a workout but it was, don't have much left in the tank this week.  Oh well.

Crossfit, Week 2 Day 4 (recap)

Yesterday was brutal.

50 double unders
40 weighted lunges 45/25 (20 each leg)30 HR push ups 20 KB snatch (10 each arm) 53/35 10 Deadlifts 225/155



So here is what I did
Round 1
150 Single Jump Ropes
40 Weighted Lunges 25#
30 HR Push-ups (on knees past no. 5)
20 KB Snatch (26#)
10 Deadlifts 135

So Round 1.  Jump rope took a while but nothing agonizing, but the weighted lunges were brutal.  My arms and shoulders where the worst trying to hold the 25# plate above my head, but even just regular lunges would have been hard I bet.  30 HR Pushups I could only get 5 regular in before I couldn't get off the ground, so the rest were on my knees.  KB Snatch was actually uneventful, but I went too heavy on the Deadlifts and I was having issues with my form so I kept trying to fix it with the coach and do the exercise with was hard.

Round 2.
As I'm starting my jump Rope for round 2, about 20-30 jumps in the two people in my group (it was the late class so just the 3 of us) finished at about 18 minutes.  That meant this whole 2nd round was just me against the world (not that I was keeping up against them anyways).
Coach had me do non-weighted lunges and those were tough but not all 40, Then he had me switch to just regular knee push-ups which I had to break into sets of 3-5 but got those.  Instead of KB Snatches I went to KB hip swings, and the Deadlift was lowered 40# between sets and I still struggled with my form while lowering the bar.  My form going up is perfect, but lowering it I want to bend my back to soon.  I think it stems from being told never to lean over without bending your knees.  It will take some work.

Today's workout is 'Nancy' for time.  I am so sore, but I feel like I need to go.  I feel like listening to the voice inside is just being soft.  But dear god everything hurts.

Only one way to go from here.  

Crossfit: Week 2 Day(s) 2-4

Catch-up!

Tuesday was a tough workout.
4 round of the following
25 situps
15 box jumps
400m run

This was the first workout I've 'finished'.  I had to scale the exercises but not the reps or rounds.  It was brutal.

Wednesday and Today I didn't wake up for my workouts.  Yesterday I couldn't play catch-up because we had a concert at night but I am planning on going tonight.  I really don't think I could have done much yesterday anyways.  I'm extremely sore muscle wise in my arms still from Monday's shoulder press and burpees.  Like last week with legs I absolutely destroyed my arms and it's taking several days to be functional again.

Tonight's workout is another brutal one.
2 Rounds for time

50 double unders
40 weighted lunges 45/25 (20 each leg)
30 HR push ups
20 KB snatch (10 each arm) 53/35
10 Deadlifts 225/155


I'm not sure what HR push-ups are but I can't do double unders yet but I'm sure it'll scale to 75 singles or 100 singles or something.  Weighted Lunges and KettleBall I may be able to do or scale weight, and I'll probably have to scale back the Deadlifts as well weight wise, but I'll try to finish it strong.  Either way that's a lot of moving.

And I thought I was sore today.......

Crossfit Week 2, Day 1

Week 2, Day 1
Weight: (forgot will do tomorrow)

Mentally exhausted from being out of town all weekend and dealing with funeral stuff and 10+ hour driving but this morning I got up and got going when the alarm went off.

Today's workout:
A bit of stretching and a 400m run to warm up and then it was 5 rounds of pull-ups.  I'm not sure in my entire life I've ever been able to do a 'real' pull-up but I got the strongest band they had for help and got 1.5 for 5 rounds.  It's frustrating to see the people around me doing so much more/better but I'll be there some day I'm sure.  Lose some weight, build some muscle and I'll be where I want before I know it.

This workout was hard to figure out what I needed to do (math + mornings = fail) and was even harder once I got into it.  I learned a new term today.  EMOTM (every minute on the minute)

EMOTM 12
1st minute: Max effort Shoulder to Overhead
2nd minute: 5 burpees
Total Target Weight Scaled: 4500

So essentially you had to do shoulder presses for a total of 4500lbs over 6 sets.  Break that up into whatever you want.  If you were doing 100 pounds then you had 45 reps to do over 6 round.  I was just doing the bar so I had to do 100 reps (bar is 45lbs) or roughly 17 reps per round.  I think this is eventually what got me.  Not that it would have been easier to do a heavier weight, but the sheer number or reps was a killer.

Round 1 was the only round I got my 17 reps and 5 burpees perfectly.  After the 3rd round the coach had me do modified burpees so I could catch my breath between rounds better.  The 3rd or 4th round (can't remember) I only got 2-3 reps total for the presses, but the following rounds I managed to get at least 10.  At the end of it all I was 35 reps short of my target 100.  So I had to do 5 'penalty' pull-ups.  My arms were shot but between the band and a little help from a leg on the box I got 5 'good' ones in.

My arms are spent but my shoulder isn't in any more pain than usual.  I'll call it a win for today, or at least progress.

Crossfit: Week 1, Day 4

Never heard the alarm this morning.  I mean I must have because I woke up with my phone in my hand but I have to memory of it going off.

Diet was still good.  Saw some movement on the scale.

Will be out of town this weekend.  We'll start fresh on Monday.

Crossfit: Week 1, Day 3

Crossfit Day 3
I fully expected to be wrecked today given how sore my muscles (especially my quads) where last night but this morning was actually better than last night it seems.

Today's workout (Scaled)
4 Round
12 Burpees (scaled to kickbacks and not full)
9 front squats (scaled to kettle ball front squats)
6 ring dips (scaled to box dips)


This was a tough workout but I got it done.  My conditioning is still so far behind.  I struggle with the weight but it's the sheer out of breath and exhaustion after each exercise that's holding me back the most.

Lots to do today but looking forward to tomorrow.  Will be away from home Friday-Sunday so going to have to miss those, but still going to get 4 days in this week and plan on going back Monday.

Crossfit: Week 1, Day 2

Day 2
I went to bed feeling great and woke up with full muscle soreness and wondering if somebody secretly sneaked in a beat me while I was sleeping.

But I trudged on.

Diet was good and I avoided soda for 1 day.  We'll see if I can keep that up.

Today was deadlifts, jumping rope, and 'wall ball'.
I've deadlifted before but it has been a while.  I haven't jumped rope since Jr. High. And Wall Balls were a complete mystery.

My conditioning is awful.  After just about any exercise I'm sucking with and trying not to black out.  But I trudge on.

Workout (3 sets of this)
75 Single Jump Ropes (couldn't do 'double unders')
5 Deadlifts
75 SJR
15 Wall Ball

Took me about 28 minutes.  I only did 3 sets while everyone did 5.  Most people beat me.

It's humbling but I'll be there tomorrow as well.

Crossfit: Day 1

Crossfit Day 1
Weight 247

I'm going attempt to keep this going for a bit.  They won't be long but maybe it'll keep me accountable.

I've decided to give crossfit a chance.  I've been wanting to try it for a while and the price tag has driven me away.  It's still more than I want to come out of pocket, but I'll make changes somewhere else to offset, I can't continue to do nothing.  My biggest concerns are my left shoulder and my lower back which are recurring points of injury for me.  They did a lot of focus on form and a solid warmup today, so maybe I can strengthen these areas instead of damaging them further.

Today was cleans and presses and 'hand stand' push ups.  For me it was just overhead press with the bar and pushups.

Workout (scaled down)
12/9/6/3
Overhead Press (bar only)
Pushups


I started out like a hurricane thinking this would be easy to do but I found out that I'm weaker than even I anticipated.  Even a set of 12 pushups had me struggling to maintain good form.  Yikes.

Finished it.  Wobbly legs and exhausted arms, but I finished it.
Energy is a little low today.  Probably need to add some coffee tomorrow.
Everyone has to start somewhere.