CFE - Short Intervals + Pullups, Power Cleans, Burpees (Tuesday, 02 AUG 11)

STR:
Chin Up x 5/5/5/5/5

WOD:
8 Rounds AMRAP (90secs on, 90sec off)
Jumpings Pullups (first three rounds, I did air squats because my hands were still hurting from chinups)
#135 Power Clean
Burpee x 5

Endurance:
Swim 50m x 10
Rest 1 min in between

CFE - Short Intervals + Chest to Bar (C2B), Thrusters, Double Unders (Saturday 30 JUL 11)

STR:
None

WOD:
12 AMRAP
C2B x 5
#135 Thruster x 3
50 Jump-rope singles (working on double unders still...plus, my jump rope's handles fell off)

Endurance:
Run 200m x 10
1min rest in between

CFE - Long Intervals (Friday, 29 JUL 11)

STR:
None

WOD:
None

Endurance:
Run 800m x 4
3 min rest in between

CFE - Short Intervals (Thursday, 28 JUL 11)

STR:
None

WOD:
None

Endurance:
Run 200m x 10
2 min rest in between

CFE (Crossfit Endurance) - Good Mornings; Hang Power Clean, Box-Jumps, KB Swings (Wednesday, 27 JUL 11)

I will be working on Crossfit Endurance's website for the next few months to see how well it does in increasing my endurance and strengthening my lungs (to prevent asthmatic reactions); which I've been lacking. It's broken down into three separate workouts: Strength (STR), WODs, and aerobic workouts (Short Interval (SI), Long Interval (LI), and Time Trials (TT) - all of which I will be running for the most part, but might throw in other aerobics like swimming or rowing to change things up).

STR:

Five roungs of -

Good Mornings (ME - Max Effort)

#135 x 6

WOD:

Five rounds of -

Hang Power Cleans #135 x 9

High-Jumps (no box) x 12

KB Swings #55 x 15

No aerobics today

I'M BACK!

I'm finally done sulking and being a wimp! Time to grab life by the horns...long-horns for Micah and Dustin ^^

WOD - Fran (Friday, 17 JUN 11)

21-15-9 for time:

Thrusters

Pullups

Mine (9:21):

As RX'ed

WOD - Overhead Squat and Burpees (Wednesday, 15 JUN 11)

For time, 21-15-9:

#95 Overhead Squat

Burpees

Mine (8:35):

As RX'ed

Body Fat (Tuesday, 14 JUN 11)

As you'll notice, my weight's gone slightly up (I ate right before this, too), and my waist is still the same measurement...I really think that I'm gaining a significant amount of muscle in my legs from this CFE because they have been in so much pain the past week and a half =''(

Weight: 211

Height: 70"

Waist: 38"

Wrist: 7"

Body Fat %:	21
Body Fat Weight (lbs):	44
Lean Body Mass (lbs):	166
Daily Protein Requirement (g):	133
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

WOD - 3 Presses + Tabata workout (Tuesday, 14 JUN 11)

AMRAP -

Press

Rest 2 mins

Push Press

Rest 2 mins

Jerk Press

Mine:

23

17

20

Tabata -

#135 Bench press on ground x 8 rounds

Squats x 8 rounds

Mine:

Bench - 9, 7, 6, 4, used this round to switch to #95, 12 (#95), 7 (#95), 5 (#95)

Squat - 14, 12, 11, 14, 15, 13, 11, 13

CFE - Short Interval Sprints (Monday, 13 JUN 11)

So, I kinda did this for PT, but it wasn't exactly like the website. However, I'm just starting CrossFit Endurance, so I figured it could count for now; especially due to the fact that this and CrossFit is tearing me up.

Mine (couldn't time sprints):

100m sprints x 15 w/ approximately 60-90sec rest

CFE - Short Interval Sprints (Saturday, 12 JUN 11)

10 – 12 x 200m w/ 2 min rest

Mine (I forgot to time my sprints):

200m sprints x 10

CFE - Time Trial (TT) Run (Friday, 11 JUN 11)

Run 2 miles @ 100% tempo

Mine - 16:12 <------- WEAK!

Body Fat (Tuesday, 07 JUN 11)

Yes, yes, so I've missed it doing this for the past two weeks. Boohoo. Guess what, though? I lost an inch and 8 pounds. W00t.

Weight: 208

Height: 70"

Waist: 38"

Wrist: 7"

Body Fat %:	21
Body Fat Weight (lbs):	44
Lean Body Mass (lbs):	166
Daily Protein Requirement (g):	133
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

WOD - 2011 CrossFit Games Regional Workout 6 (Tuesday, 07 JUN 11)

Row 20 calories
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint

Mine (16:41):

Same as above, except I only did 15 toes-to-bar and did the rest as GHD situps (hands were killing me from yesterday)

WOD - 2011 CrossFit Games Regional Workout 4 (Monday, 06 JUN 11)

Pack:
For time:
75 Pull-ups
50 Kettlebell swings, 24kg
75 Double-unders
95 pound Overhead squat, 50 reps

Mine (15:18):

Pull-ups x 30; Jumping Pull-ups x 45 (hands)

1.5 pood KB Swing x 50

Jump Rope Singles x 150

Overhead squat (just the bar) x 20 <----- at this point, I was feeling really light-headed, so I stopped

WOD - 2011 CrossFit Games Regional Workout 3 (Wednesday, 01 JUN 11)

15-12-9 reps for time of:
185-225 pound Deadlift
24” Box jump

Mine (6:27):

15-12-9 reps for time -

#225 Deadlift

24" Box jump

Not quite a "box jump" per se, but I thought it was ridiculous enough to warrant a posting:

WOD - Muscle-ups and Squat Snatch (Tuesday, 31 MAY 11)

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Mine (9:54):

Three rounds -

Muscle-up progressions x 18, 12, 5 (I tried to double the reps since I'm doing progressions, but it didn't work out...find out why by reading on)

Squat clean (I read it wrong; my bad) x 9, 7, 5

Ya, so I get through the first two rounds, and I'm smoked. My muscles aren't really hurting that bad, nor am I gassed really bad, either. Rather, I'm just completely out of breath. I'm racking my brain as to why, since I can normally get through an exercise much more cardio-intensive than this one without being this wasted; and then I realize it: I forgot to take my dang asthma medication.

DANGIT!!!

WOD - Jump Rope Singles, Situps, 1min Sprint (Monday, 30 MAY 11)

Five rounds for time:

Jump rope singles x 50

Situps x 25

1min Sprint

Mine (13:18 - 5min of sprints = 8:18):

As prescribed

My jump rope broke *tear*

WOD - Swimming, Pushups (Saturday, 28 MAY 11)

Five rounds for time of:
Swim 50 meters
25 Push-ups

Mine (13:58):

1 round of -

Swim 50m

Pushups x 25

4 rounds of -

Swim 25m

Pushups x 25

First off, I suck at swimming laps; my form's horrible, my shoulder's suck, and my asthma's a butt. However, I attempted to persevere; and realized that when I could barely finish that first 50m, I was doomed from the start. Therefore, I dropped it down to 25m, which I could barely complete on the last round. On top of all that, it was a family pool, where every parent and kid was staring at me; and every lifeguard was trying to determine whether they needed to run for the AED, as I lay on the matted surface next to the pool hoping for intervention. Good times. I'll have to integrate swimming in more often.

WOD - Double Unders, Snatch (Friday, 27 MAY 11)

Seven rounds of:
35 Double-unders
1 Snatch

Mine (15:38):

Seven rounds of -

Jump rope singles x 100*

#75 snatch x 1

*Last round I did 46 singles and 54 tuck jumps (couldn't finish with jump rope because my shoulders were shot)

So, I suck at jump roping, hence the awkward picture; therefore, I decided to work on that by doing singles, while also getting a good workout by upping the amount.

WOD - Weighted Pull ups (Monday, 23 MAY 11)

Weighted pull-ups 2-2-2-2-2-2-2 reps

Mine (@ 215 body weight):

5 - 7.5 - 10 - 12.5 - 15 - 17.5 - 20

Feel like a weakling that wets himself...what could I use to fix that?

WOD - Deadlifts, Push Press (Saturday, 21 MAY 11)

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Mine (4rds + 2 Deadlifts):

#225 Deadlift x 3

#95 Push Press x 7 (shoulders were tired from two days of shoulder-intensive workouts)

Also, I've started including beginner muscle-up exercises into my warm-up routine; hopefully within the next couple weeks, I'll get the movement down and be able to start knocking them out.

Photo Comment: Dude's trying to deadlift the 80's back in to style.

WOD - Thrusters (Friday, 20 MAY 11)

Thruster 2-2-2-2-2-2-2

Mine:

95-95-95-115-135-115(Form)-125-155

Body Fat (Thursday, 19 MAY 11)

Yes, yes, I missed doing this on Tuesday...big whoop. Keep in mind that I did this right after finishing two mini pizzas...today's my cheat meal day =)

Weight: 216

Height: 70"

Waist: 39"

Wrist: 7"

Body Fat %:	22
Body Fat Weight (lbs):	47
Lean Body Mass (lbs):	168
Daily Protein Requirement (g):	134
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

WOD - Front Squats, Handstand Walk, GHD Situps (Thursday, 19 MAY 11)

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Mine (16:48):

3 rounds -

#95 Front Squat x 15

Wall walk x 5 (where you walk with your feet up the wall into a handstand pushup)

V-up x 30

Wall walk x 5 (my last round consisted of two sets of wall handstands for 40 seconds)

Man, I was seriously gassed by the middle of the first round. The rest was ebbed out through sheer willpower. Not sure what was so bad about today; maybe due to the high pollen, muggy weather, and asthma? *shrug*

WOD - Overhead Squats, Toes to Bar, Double Unders, Run (Monday, 16 MAY 11)

So, yesterday was supposed to be my day off, and I was supposed to workout on Tuesday, as well...that didn't happen with all the stuff that's been going on. Oh well. Guess I'll just start up again today:

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Mine (20:00):

Five Rounds -

#65 Overhead Squat x 10

Situps on Abmat x 20

Regular jump-rope x 30

Sprint on elliptical x 1min

Lawnboy (Sunday, 15 MAY 11)

As many rounds as possible in 1 hour:

#35 mowing drills across grass x 75

#28 edging sprints x 10

Mine (54:18):

Cut the dang grass

ROCKBARROW! (Friday, 13 MAY 11)

So, today at work, we decided to cart in 10 pallets of sandstone blocks and big bags of rock...sweet.

WOD - Pullups, Wall-ball, Kettlebell Swing (Thursday, 12 MAY 11)

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Mine (9 rounds + 10 assisted pullups, 10 wallball, 10 kb swing):

Pullups (Chest to bar) x 5

#16 Wallball x 10

1 pood Kettlebell Swing x 15

WOD - Thrusters, Bar Burpees (Thursday, 11 MAY 11)

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Mine (23:51):

#75 Thruster x 15

Bar-facing Burpees x 15

Oh My Gosh!!!! I was so freakin gassed through this workout. I think I got through two rounds and then had to sit down for a sec because I thought I might puke. Crazy.

Bodyfat (Tuesday, 10 MAY 11)

Weight: 215

Height: 70"

Waist: 39"

Wrist: 7"

Body Fat %:	22
Body Fat Weight (lbs):	47
Lean Body Mass (lbs):	168
Daily Protein Requirement (g):	134
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

Hmmmm...about the same as last week. The Zone calculator doesn't compute quarter inches, so it calculated it the same as last week. However, I DID lose another quarter inch, so that's cool.

WOD - Box Jump, Power Snatch, Pull-up

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Mine (13:17):

20" Box Jump

#65 Power Snatch

Pull-ups = 21 & 15 sets were jumping pullups (I forgot to shave off callouses, so hands hurt pretty bad); 9 regular pullups

WOD - Ring Row, Bench, Squat (Friday, 06 MAY 11)

Brought to you by MOBILE BENCH!

Five rounds for time of:

15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Okay, so I didn't have access to the Brandx website, which I normally use to find out the scaled versions of workouts; so I had to scale this one on my own. I ended up with this:

Five Rounds -

10 Ring Rows

#135 Bench Press x 15 reps

#135 Squat x 15 reps (I couldn't do much more since I did my 5 rep PR on back squats yesterday)

Mine (14:52...actually 15:52, but I adjusted 1 minute for two separate weight changes)

10 Ring Rows

Bench #135, #135, #135, #135, #135(8reps),#105(7reps)

Back Squat #135, #135, #135, #135(10reps), #105(5reps), #105

Bodyfat (Wednesday, 04 MAY 11)

Weight: 216

Height: 70"

Waist: 39.25"

Wrist: 7"

Body Fat %:	22
Body Fat Weight (lbs):	47
Lean Body Mass (lbs):	168
Daily Protein Requirement (g):	134
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

Bodyfat (Sunday, 24 APR 11)

So, my dad and I are going to start a fitness and nutrition regiment personalized for each of our individual needs. We will be taping ourselves, uploading it to Zonediet.com's bodyfat calculator, and checking in with each other for support every week. In addition to my WODs, I'm going to start keeping track of my measurements, bodyfat percentage, and zone block adjustments.

Weight: 219

Height: 70"

Waist: 39.5"

Wrist: 7"

Body Fat %:	23
Body Fat Weight (lbs):	51
Lean Body Mass (lbs):	169
Daily Protein Requirement (g):	135
or # of Blocks of Protein:	19
# of Blocks of Carbohydrate:	19
# of Blocks of Fat:	19

WOD - Front Squat

Front Squat 5-5-5-5-5 reps

Mine:

(Did 2 sets of #135 to warm up; also, didn't have the workout with me, so I didn't realize it was front squats, and ended up doing back squats)

#205 - #255 - #255 - #265(dropped this one on the 4th rep) - #225

*baaaaaaaaanKAI!!!!"

WOD - Jeremy

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Mine (5:49):

Three rounds, 21 -15 -9, for time

#65 Overhead Squats

Burpees

Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy's honor the following kid's workout will be
known from here on as "Jeremy."

Lack of WODs

So, I know I've had a lack of WOD's for the past 3-4 days, but my hands are still really tender after I cut off my callouses. I'll start again Wednesday.

Pizza Day

Oh, and today's pizza day...the best day of the week:

WOD - Deadlifts (Thursday, 28 APR 11)

Deadlift

1 - 1 - 1 - 1 - 1 - 1 - 1

Mine:

135 - 185 - 225 - 245 - 255 - 275 - 295

And...the allusive 315??

EPIC FAIL!!!!!!!

W00T!

Finally got a callous scrapper for my hands. Hopefully this will significantly enhance the healing process from now on. Go team!?

WOD - Chipper (Wednesday, 27 APR 11)

For time:
25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Mine (17:35):

For time:
25 Walking lunge steps
10 Pull-ups (hands are still killing me)
50 Box jumps, 20 inch box
No Double-unders (I'm still trying to learn how jump-rope properly...it would have slowed down my intensity significantly, so I took it out)
25 Ring dips
10 Knees to elbows (hands again)
30 Kettlebell swings, 2 pood
30 Sit-ups
10 Hang squat cleans, 35 pound dumbbells (at this point my legs were giving out, and I became very sloppy; so I stopped part way)
25 Back extensions
30 Wall ball shots, 20 pound ball

9 Beginner rope climbs (where you pull yourself from a lying position to a standing position just with the rope; I don't have a good enough handle on this yet, and my muscles were too burnt out to try)

WOD - Shave the Grass (Monday, 25 APR 11)

I cut the grass with my reel mower...fun, fun work; great endurance workout after pushing that heavy thing up and down the hill in my back yard for an hour and a half.

WOD - Tabata Something Else (Tuesday, 26 APR 11)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Mine:

As prescribed

10 pullups; 55 jumping pullups (hands still hurting)

45 pushups; 40 kneeling pushups

108 V-Ups (don't own Abmat, or have a way to properly secure feet)

76 squats

*Not exactly sure what the ninja pic is supposed to represent, but when I searched "tabata," this image came up; I figured that you can never go wrong with ninjas.

WOD - Walking Lunge (Saturday, 23 APR 11)

So, I decided to change it up a bit today. I didn't have enough equipment to do any of the more recent workouts, so I took one from a few weeks ago and altered it a little. The original workout had me going 400m with walking lunges. Since I don't have a measured area marked off, I decided to do this:

3 rounds of:

100 walking lunges

Rest 120 seconds

Mine (4:10+3:55+4:02 = 12:07)

*Weird lunges in the mountains, anyone?

WOD - Hammer (Friday, 22 APR 11)

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Mine (1:40+1:40+2:20+2:10+3:08 = 10:58):

#95 Power Clean x 5

#95 Front Squat x 10

#95 Jerk x 5

20 Pushups (recovering from hand-tears and pullup rack at home is infested with spiders...O.O)

WOD - Snatch (Thursday, 21 APR 1)

Snatch

1-1-1-1-1-1-1

Mine:

(I pre-snatched #65 about 10 times) #65-#85-#105-#105-#105-#85-#85

I haven't done snatches in a good while, so I decided to go lighter and work on form. Plus, since injuring my shoulder in high school, I have a hard time with presses when my shoulder isn't strengthened on a regular basis.

Blood...sport?

Gave blood today, so feeling a little out of it. Don't think I'll be working out.

WOD - Run, Pushups, Situps, Squats, Back Extensions (Tuesday, 19 APR 11)

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Mine (31:02):

==2 Rounds of the following==

Run 200m (I miscalculated the distance)

35 Pushups

Run 200m

35 Situps

Run 200m

35 Squats

Run 200m

35 Back Extensions

==Then, last round==

I ended up doing the last round the same, but ran 100m for each running period; I finally realized my mistake, and corrected it =)

WOD - Press (Thursday, 14 APR 11)

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Mine:

Press #135, #155, #165, #175, #185, #185 (couldn't continue because right wrist has been acting up)

WOD - Fight Gone Bad (Tuesday, 12APR11)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Add each rep/calories together from all rounds to attain score.

Mine (233):

As prescribed

Car Pushes (Monday, 11APR11)

Since I didn't have any of the equipment to perform the most recent WODs, I decided to do a Strongman-style workout:

I put my wife in the vehicle, had her put it in neutral, and allow it to roll back until the back tires were at the base of the driveway. I then proceeded to push the car up the driveway until the nose of the vehicle touched an object I placed at the top of driveway. We would then allow it to roll back down and start over. I timed each push and added them together to get the overall time.

Time: 3:27 for 5 rounds

WOD - CrossFit Games Open 11.3 (Sunday, 10APR11)

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Mine (16rds):

As prescribed

I also ran 1.5 miles afterwards for some good cardio. It was a beautiful day.