Who needs to breathe

Front Squat 5x3
135-155-165-175-185

I will definitely take that number as my max Clean is 185, well I can front squat that x3 now so my Clean should also improve

3rounds
20 1.5pood KBS
20 Burpees
550

Literally, who needs to breathe, I felt as if my respirations were gonna cause me to pass out. I was huffin and puffin through this one and I am excited about my time!!

Paleo Diet??

Thursday 01/07/2009
3rounds
400M run
25 GHD situps
25 Back Extensions
12:17

Friday 01/08/2009
Front Squat 5/5/5
135-155-160

Back Squat 1x15-20
135x20

Death by 135# Power Clean
9rounds +7

Saturday 01/09/2009
Press 5/5/5
95-105-115

10-7-4 protocal at 95#

"FRAN"
5:40

Fran was done on a Fast and during my second week on the Paleo diet. I am not sure if it was the fast or the diet, however, my Fran time has greatly improved. My last Fran was not Rx as I was using my 30# bar so it was an 80# Fran not a 95#. Also my time with the lighter bar was greater than my Fran time on Saturday, after front squats the day before and press the day of. Whatever the case I am sticking to the Paleo diet and will be researching more on Intermittent Fasting for increased performance.

Should Have Listened...

...to my body!! I am meeting with Josh this Friday (if everything turns out right with schedules) to get some video and some still shots of deadlifts and anything else we see fit. Needless to say I switched up my CFSB rotation and did front squats today. What I did not listen to was the lower half of my body saying it still needed another day break from "Linda" on Saturday. It was a poor turn out.

Front Squat--3x5 155, 165, 175x2

Back Squat--1x10 @ 155#

I was very frustrated with this but feel better now knowing I should have rested another day.

I came home and did the PULL WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion

Time was 23:00 and I did it in 30 sets. I dropped off of the bar after each set. I had to after the weighted because I had to take off my 20# vest, oh yea! I did not do this as Rxd. It was a good WOD and last time I did it I was only able to make it through 5rounds. Now I need to some how grow my lats to super human size and conquer the 45# weighted pulls!!!

I will do shoulder CFSB tomorrow and "Griff". Josh comment me your "Griff" time

"Barbara" with some Muscle

Thursday 05/28/2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My goal was sub 20min!!! Here are the results 3:01, 3:39, 4:21, 4:31, 4:22 Total=19:54

I am not sure if I am trying to hard in the first couple of rounds or not. This is the one WOD that gets me seeing Pukie by the end. All in all goal was met!!!

Today
30 Muscle-ups for time

Previous goal was 8something. My goal for today sub 5min, attainable but difficult. I ended up with 5:31. I had 2 misses out of the 30. I have been trying to get the video on the blog but it is taking a long time to upload. I will let it run overnight and see where it is in the morning.

By the way, front squats 3x3 170, 180. I did not get 185x3, however, I was able to manage 185x3 on single sets. Not sure if my legs were still feeling Barbara or if the weight is getting heavy enough to start seeing smaller increments in increasing weight. Back squat the same. 155x17 my goal was 20 and how I felt last Thursday I felt I could of completed it but no go.

So I figured out why the video will not post, size is to big. I will have to figure out how to upload to youtube and then post on the blog. I will keep you informed!!

Mentality

Friday 05/22/2009
I agree 100% with Josh it is much better with a friend and that is why CrossFit boxes are wonderful places. I push myself harder when I am with someone that I know is stronger than myself, nature of the beast.

3rounds
3-Hang Power Snatch 95#(I am not as strong as Josh)
30-Double Unders
6-Box Jumps 46.25"
6:10

I enjoyed this as I really need to practice my snatch. I should really drop down in weight and hammer down the technique. I did make up this WOD and I enjoy challenging myself with my own programming. I did it as Josh wanted to either work on snatches or OHS. The concept, a heavy power movement that is a weakness, a skill that involves some cardiopulmonary stress and a movement that I would consider a strength. I would love to re-visit this one again. I need to give Josh a one up on this one for the 115# snatch and 18 box jumps at his 1RM.

Another WOD that I thought would be fun is the following:
3rounds
10-HSPU
20-Wall Ball
10-OHS
Josh let me know how it goes!!!

Before the WOD Front Squats 3x3--160#, 170#, 180# I am getting to the point with front squats where my weight is going to start going up in smaller numbers 180# was a bear and I do not want to compromise form just to get the weight up.
Back Squats--155# for 15reps, next time definitely 20reps

Saturday 05/23/2009
I felt good going into this WOD.
Press--3x5--105#, 115#, 120# again i think my weight is going to go up much slower with this lift. I did not do the protocol today as the WOD had a lot of shoulders in it.

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

The first couplet was great 5:16 for the first round and 6:50 for the second for a total of 12:07. The second couplet is what got me.

Here is where my mind started playing with me. It was telling me that I had just finished a 5rep max at 120, had just complete 40 HSPU and how in the hell was I supposed to do 40 thrusters at 115# as well as L-pullups (some of my weaknesses) I ended up doing the second couplet but only did 10reps of each exercises each round. First round 2:55 second round 3:08 for a total of 6:04. I do not know why I did not do 20reps my mind told me NO and for some reason I listened. I was really frustrated on the way home from the gym and still as I type this blog. I so could of done all 20reps each round and I needed to for my personal growth in both of those lifts. Next time just tune out my mind and over-ride any and all doubts.

I like what I see

Friday 05/15/2009
Front Squat 3x5--150#, 160#, 170#
Back Squat 12-15reps 155# at 12reps

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
13:51

I have done this one faster but then realized that previously I had been helping with my arms. This time I made it through 3rounds without help from my arms (I am now unable to walk upright, or cough, or sneeze, or laugh) It is also more cumbersome doing GHD situps over a bench. I wish I had my own. Maybe some day I will come into $600 that my wife will let me spend.

Saturday 05/16/2009
Shoulder Press 3x5--95#, 105#, 115#
15-12-9 with 85# which looked more like 15-[8,4]-[6,3] I was really hoping to get through this one, it is that minute break and no more that gets to you, you have just enough time to shake out your shoulders and you are back at it. Oh Well next week.

5rounds for time:
5-One arm DB snatch 40#
10-Ring Pushups
5-DB Thrusters 40#
10:58
The Thrusters were fun, very dynamic with the DB, I do need to work on my form with the snatch but very productive I thought.

I am very happy with the progress I have been making. What was my 3rep max is now my 5rep max and I feel I can push and pull heavier weight during some of the WODs. Next Thursday is "Diane" as Rx'd

Leaps and Bounds

Yesterday was Front Squats and then a WOD at home
Front Squat
3x5--145, 155, 160

Back Squat
1x15-20--140(BW)x20
This was harder than it looks on paper, a straight set of 15-20 without racking the bar. I probably should have stopped at 15 as after that my form was a little sloppy.

The WOD at home was as follows:
5rounds
10-44" Box Jumps
10-Knees to Elbows
Time 13:53
I then ran a 400M with a time of 1:30

Here are two videos of a plain 44" box jump and then the burpee box jumps at same height.

44" Box Jump


44" Burpee Box Jump

MIND the small stuff

With the CFSB program I find my self minding the small stuff more. (i.e. active shoulder with presses and HSPU, midline stabilization with squats etc.) Here has been the last couple of days.

Friday March 1, 2009
Front Squat:3x3--145, 155, 170--I was well pleased that I made that weight, just keep those elbows up.
Rest: then
15-12-9
BW Power Cleans
Burpees
15:14 My form starts to go with the power cleans toward the end, but it was a good workout

Saturday March 2, 2009
Shoulder Press:5x3--95, 105, 115--Need to work more on my right active shoulder
Rest: then
10-7-4 85# shoulder press. The goal is to do all 10 rest a minute all 7 rest a minute all 4 which I did. I contemplated 95# and glad I did not. My shoulders are still sore
The MetCon when I got home was as follows:

Suicide Run with KB or DB -

Best to use marked football field. Start at goal line. You will move the kettlebell up the field 10 yards at a time returning to goal line to do your pushups. Sprint back up the field to the KB and move it forward 10 yards. Time stops after your last round of pushups. Use 1 53lb KB. Make sure to alternate carrying arms.

1 round for time:
Take KB to 10 yard line. Sprint back to goal line. Do 3 pushups
Take KB to 20 yard line. Sprint back to goal line. Do 6 pushups
Take KB to 30 yard line. Sprint back to goal line. Do 9 pushups
Take KB to 40 yard line. Sprint back to goal line. Do 12 pushups
Take KB to 50 yard line. Sprint back to goal line. Do 15 pushups
Take KB to 60 yard line. Sprint back to goal line. Do 18 pushups
Take KB to 70 yard line. Sprint back to goal line. Do 21 pushups
Take KB to 80 yard line. Sprint back to goal line. Do 24 pushups
Take KB to 90 yard line. Sprint back to goal line. Do 27 pushups
Take KB to 100 yard line. Sprint back to goal line. Do 30 pushups

Time was 15:58 again the pushups are what got me. I also did not have a 53# KB so I used Josh's suggestion and carried the 35# KB in one hand and the 20# med ball in the other and switched arms each 10yards (thanks Josh)(that was sarcasm) Immediately after I ran a 400 with the time of 1:40 not bad

Today
Back Squat:3x5--175, 185, 195--A PR from last Back Squat which is what the CFSB program wants a PR each time
Rest: then
4rounds of the following:
7 of each
HSPU
30" box jump
Pullup
The box jumps and pullups were with a 20# vest.
Time 7:43 again a 400M run after 1:27
The Box Jumps should have been higher

Need To Keep Up

I have been very bad at blogging lately, do not know why just have been

Wednesday 03/25
Front squat 3-3-3-3-3 reps
I used 145 for all 5 sets, last time I worked up to a 3rep max this time I wanted to use working sets to see the difference. I like the working sets as I feel I get a beter workout as I can concentrate on good form and intensity at the same time as I know I can get through all 5sets.

Friday 03/27
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
I really needed this one. The last couple of times the runs have come up I have been busy with life and was unable to run them. Today, I ran them and I can tell I need to do more of them. 2:58, 3:13, 3:30, 3:35 were my times. I rested about 4-5min between each run. I tried to work on POSE running but without any coaching it is hard to tell if I am doing it correctly. I do not think I am especially when I get tired.

DL possibility

I went to the surgeon who did my shoulder surgery to have him look at my right knee. He states I have some roughness under the kneecap, which they could polish down. He also mentioned that I have a small meniscal tear on the left back of my right knee. He says it does not need to be fixed right away, however, he said I should do it sonner than later. So, I am in the process of figuring how much it will cost me out-of-pocket to have the surgery. 20min procedure, 1month full recovery with back to heavy weights, sometime in the next few months.

Anyway, Yesterday 02/23/09
Front squat 3-3-3-3-3 reps
3rep max for front squats ended up to be 160. I had never done this exercise for max reps so I was well pleased with the weight. I picked it well because the last rep of the last set I almost got stuck in the middle on the way up, took about a good 3 secs to get from the middle position to the finish position.

Today 02/24/09
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

27:50 I hate thinking that a WOD is going to go by fast and then it takes forever. The rowing is getting better I think I have good form and it feels good. The Push-Press is what got me. I did not scale as I need the heavy weight to get stronger, it is my right shoulder. Towards the last two Push-Press rounds I could feel my right upper trap not contracting as well as my left and I had to consciously think about using my upper trapezius to support the weight overhead. I tried not to think much about it as I know that is a weakness but it always gets to me. Tomorrow will be interesting with the Push-Jerk. Come on right upper trapezius.

Side note I currently weigh 144, I have gained 5 pounds since starting CrossFit

Mentally Frustrated

So here it is last Friday and I am ready to hit the gym when my wife calls and tells me that I need to come home as she is taking me out of town for my b-day which was Friday the 9th. I was excited to try the weighted pullups and was in a great state of mind as I had been psyching myself up all day. Well we went to Vegas and had a great time, stayed up to late and ate some food that I probably should not have, oh well, it was a great 30th b-day.

I did front squats yesterday with the following weight 95-115-135-145 and I did not do the last set of 5 as my back was sore from stabiliization. I felt good and was concentrating on my form but I guess not being used to squats, especially front squats, I was using too much of my back. My back is sore not if I wroked it out but as if I strained something.

Today I get in my truck and drive about a mile, headed for the gym, when I get a flat tire. That ruined my day. I know I should not let it but it did. I did not get to the gym as I had only enough time to change the flat and get back home to change to arrive at my pt's house on time. I also did not have time to go after work as I had to get my tires replaced. So being tired and stressed about life takes it out of me. Hopefully nothing unexpected will come up tomorrow, we will see. I am also not sure which WOD I will do the shoveling or the power cleans