Catch Up

I do not know how I missed posting this but I did.
Friday 11-20-2009
Deadlift 1-1-1-1-1-1-1 reps
185-205-215-235-245-255-260

This was exciting for me as this was my PR when I was doing the CFSB program about 6months ago. I have been waiting patiently to improve on this. I do not know if it was the form (techniques I learned from the cert) or if I was really fresh. I would like to think it was the technique as I have been fresh before and did not pull that weight. Either way my new PR is now 260. 20 more pounds for 2x BW deads

Tuesday 11-24-2009
Shoulder press 1-1-1-1-1 reps 125-130-135-140-145
Push press 3-3-3-3-3 reps 135-145-155-165-175x2
Push Jerk 5-5-5-5-5 reps 140-150-160-170-180x3

These are all new PRs for me. I know I did not get the last set of the 3PP or the 5PJ, however, I was able to get it up. I am loving the overhead stuff and my form was MUCH better for the PJ this time around (definetly techniques from the cert). Also all of these lifts were pulled from the floor, I have not made the racks yet. I am impressed with myself.

Wednesday 11-25-2009
400 meter Walking lunge
12:22 with 368 steps
Josh text me his time which did help to have a goal, however, looking through the comments section on the mainpage most people were in the 11-15range with the elite in the 8s. My glutes have not hurt that far up on my butt ever, it was almost like my lower back hurt that is how far up it was.

Saturday 11-28-2009
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-4-4-4-4=21 total rounds

This was harder than I thought it would be, but very fun. It is fun to go in short bursts as hard as you can with a quick break.

I just purchased a storage shed and have cleared out my garage. I am excited as it is completly bare except for some food storage and stuff we access alot.

Team WODs

Thursday 9-17-2009

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

6:14

My last time was 10:00. I was excited, even more so because I was still unsure of how my boil was goin to handle it. Cotton ball pad and some K-Tape priceless.

Friday 9-18-2009

The WOD for today was one of complexity if I were to do it at the gym. It was "Daniel" one I had never done before, however, the pullup bar, treadmill and weights are in different locations in the gym and therefore would not be worth the hassle. So, Tommy and I did a buddy WOD.

400M run

KBS

400M run

ring pushups

400M run

wall balls

400M run

HSPU

Tommy is rockin the HSPU, he does need to use a riser to limit his ROM, however, he is able to kick up against a wall and bust out 4-5 at a time. Great job.

Saturday 9-19-2009

CrossFit 101 I attended the class at CFF over the weekend. I must say to have the man there himself (Greg Glassman) was pretty cool!!! Alot of Q&A and good knowledge on how CrossFit is more than just physical fitness it is a way of life and how you can take the principals and mental toughness of CrossFit and apply it in your everyday life. The WOD was crazy!! Can you imagine 52 people doing a WOD at the same time!! Here is how it went. 13 teams of 4 with the goal for max reps of the following:

200M run

KBS

pushups

box jumps 24"

Each member rotated as the runner came back and this was max reps of the 3movements in 15 min. Awesome to have so many people doing the exact same thing going through the exact same pain. Priceless!!

Today 9-21-2009

Shoulder press 1-1-1-1-1 reps 125-130-135-140-145(f)
Push press 3-3-3-3-3 reps 135-145-155-165-170x2
Push Jerk 5-5-5-5-5 reps 140-150-155-160-165

A PR in all movements by 5lbs. I so wanted that third PP of 170 it just would not go any more.

I finally ordered my bumpers (260lbs worth), spring collars and a pair of metal 10s, 5s and 2.5s I am very excited, however, they will probably not arrive until around Halloween as they are on backorder. Next on my list squat stands!!!

PUSH!!

Shoulder press 1-1-1-1-1 reps---120, 125, 130, 135, 145(f), 135
Push press 3-3-3-3-3 reps------130, 140, 150, 160, 165x2
Push Jerk 5-5-5-5-5 reps--------135, 145, 150, 155, 160

If you were to compare the numbers from this date to the previous date you would see mot much increase in the weight. What you do notice is I chose the weight better and made it through all five sets instead of stopping short at 3. My press stayed at 135 and I feel I made an error in judgement by attempting 145, I should have just gone for 140, I feel I would have made it. Push Press went up by 10# and Push Jerk by 5#. As I mentioned I was able to move more weight this date by completing all five sets of each exercise. I am happy with this one. Next time there will have to be increases of weight by each exercise.

Also Back Squat 3x3-- 190, 200, 210. I am scaling back the weight a little and focusing on slow good form.

What an Experience

I was in Flagstaff this past weekend and into the beginning of the week and had an opportunity to visit CrossFit Flagstaff. I would like to give a BIG THANK YOU to Lisa Ray and the 9am crew for the hospitality they showed. Everyone is great and you can believe I will return every chance I visit Flag. The Great Basin Regional Qualifier for the 2009 Crossfit Games is at Crossfit Flagstaff which I will be going to as well as a Basic Barbell Certification class which I am trying to get Melissa to let me go to. If you are into Crossfit there is nothing in the world like an affiliate. Globo gyms are good if you do not have the financial resources, however, the sense of community you get in an affiliate is unbelievable, I felt like I was one of the gang.

Shoulder press 1-1-1-1-1 reps 115, 125, 135, 140(f)
Push press 3-3-3-3-3 reps 125, 135, 145, 155, 160(f)
Push Jerk 5-5-5-5-5 reps 135, 145, 155

I was pleasantly surprised at the increases in my numbers I did not expect to jump that much. It is amazing how things just all of a sudden click during an exercise. I had good intensity during this WOD and my Push Press and Jerk was better with form and overhead stability. Tomorrow 5K, I am wishing for a PR.

P.S. I think Bumper Plates are the best thing in the world!!!

Improvements

Friday
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I had done this WOD before and was excited to see how I have improved.
SP 100, 110, 120, 125, 125(f) improvement of 10#
PP 110, 120, 130, 135, 140(f) improvement of 10#
PJ 115, 125, 135, 140, 140(f) improvement of 10#

I was excited that I had improved in a strength area as this is what I need. 10# does not seem like alot, but I was pushing for dear life.

Good Times!!

I am off a little bit with my posts need to make it a habit now that the holidays are over.

Dec-30-2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
My splits for each round 6:13, 7:40, 8:11. Total 22:04. Time just flew by with this WOD, or so it felt.

Dec-31-2008
Shoulder press 1-1-1-1-1 reps 95-100-105-110-115
Push press 3-3-3-3-3 reps 105-110-115-120-125
Push Jerk 5-5-5-5-5 reps 95-115-125-130-did not attempt
My shoulder press felt great and is a personal record for me. The push press was also good and I felt good, however, i was leary about the push jerk. When I was working out with Josh that week and we were completing split jerks, my last attempt felt wierd in my left shoulder. I took it easy, I felt some soreness but am glad that I did not attempt the last rep. Next time.

Today
My first fight!!!
"Fight Gone Bad!"
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I was nervous never having done this WOD before and wondering how I was going to keep track of everything. Here is how it all went down.
Round 1 2 3
Wall Ball 25 20 20
SDLHP 20 17 15
Box Jump 20 20 20
Push Press 12 10 12
Row 7 9 7
Total 84 74 76=234
I downloaded an Mp3 clip that keeps track of the time for you with backround music which worked pretty well, the hard part was writing the numbers down and jumping into the next exercise. I do not have a medicine ball yet so I had to throw a 20# DB in the air and catch it which was not to bad. My crux was the Push Press, shoulders still weak (need to stop making excuses) and I was tired from the shoulder WOD the day before. Also very difficult and time consuming to turn on the rower each round to calculate calories. Good time, I guess for my first go around, next time will be different. Bring me "Murph" (hopefully in less than 45min)