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.
Tuesday, July 22, 2014
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.
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.
Thursday, July 17, 2014
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.
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.
Tuesday, July 15, 2014
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.
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.
Monday, July 14, 2014
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.
(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.
Friday, July 11, 2014
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.
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.
Wednesday, July 9, 2014
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.
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.
Monday, July 7, 2014
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
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
Friday, July 4, 2014
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
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.
Tuesday, July 1, 2014
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!!!!!
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!!!!!
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