Shocked!!

Today was Tabata Something Else, I am still working slowly with my back. I know I need to get back to cleaning and snatching as well as deadlifting and front squating, jsut want to make sure my back is ready. Here is how it panned out

Pullups-12,12,12,12,12,12,12,12--goal was 12
Pushups-10,10,10,10,10,10,10,7--goal was 10
Situps-14,14,14,14,14,14,14,14--goal was 14
Squats-18,18,18,18,18,16,16,16--goal was 16
423 Total

Last time around it was 371, a 52 point PR is awesome. I really wanted 10 on that last round of pushups and I was fighting for it, it was not happening. High rep pushups have always been a weakness of mine, however, I am glad that I stuck with 10 for 7rounds. I made all my goals except for pushs. I am a little peeved that i was only 6 off of Josh's 429. I was fighting to keep the 18's going for squats just could not do it.

I am SORE!

10/20/2009 Tuesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

16:16

Cleaning my BW gets me after awhile, just need to work on as little as rest as possible. In order to get better just gotta attack it.

10/21/2009 Wednesday

"Tabata Something Else"
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.

Pulls-12,12,12,12,12,9,8,9=86--goal was 12

Pushs-12,12,12,8,7,6,5,5=67--goal was 12

Sits-14,13,12,12,12,11,11,11=96--goal was 14

squats-15,15,16,16,15,15,15,15=122--goal was 15

371

I did not make the pullups only because I lost my rythmn of the butterfly mid cylce on the last three, other than that I would have made all 12. The pushes are always hard for me and I should have gamed it better, not reaching for such a lofty goal, should have done 10s. I thought for sure sits would be 14, do not know what happened. Squats I could have done 16s.

Then

later in the day I did the following:

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11:29

I wanted to see what it would be like to do 2 WODs in a day. That day, not bad. The next 4, I was sore. My glutes from the top of my butt to the bottom was SORE also my abs were on FIRE, SORE to cough, laugh, sit up, etc.

Melissa did TSE as well and here are her numbers.

Pulls-11,8,8,8,8,8,7,7=65

Puhses-12,12,10,7,8,7,7,6=69

Sits-8,8,7,7,7,7,7,7=58

Squat-12,12,12,12,12,12,11,13=96

288

10/23/2009 Friday

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

15:57

I was pleasantly surprised at how well I did with the thrusters. The rope climbs were tripled as I have a short rope and to make up the slack that is what it has to be. I also do not have alot of room so they are perfomred from the supine position keeping the planck position throughout the entire motion, tough but not the same.

10/24/2009 Saturday

Deadlift 5x5--185, 205, 215, 225

then

"Flight Simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders--4 misses made it on the 5th attempt
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders-- 1 miss mad it on the 2nd attempt
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders--1 miss mad it on the 2nd attempt
35 unbroken double unders--1 miss mad it on the 2nd attempt
30 unbroken double unders
25 unbroken double unders--1 miss mad it on the 2nd attempt
20 unbroken double unders
15 unbroken double unders--1 miss mad it on the 2nd attempt
10 unbroken double unders
5 unbroken double unders

21:48

This took me WAY longer than I thought and I can not believe I missed 4x on the first 25. My calves and forearms are now SORE!

I have forgotten to blog that I have ran 2 5Ks that I forgot to mention one at 23:12 which is my PR and the other at 24:13, I was dealing with my sinuses on the latter and feel I could have met if not obtained a new PR if I was fresh.

Sippin the Kool-Aid

So, My wife, Melissa, has decided she would like to sip the Kool-Aid and see what this CrossFit thing is all about.

Yesterday she did half of "Tabata Something Else"

Pull--10, 6, 8, 7=31

Push--12, 9, 8, 6=35

Sit--4, 5, 5, 5=19

Squat--12, 11, 10, 12=45

Total=150

Pulls were kip/jump pulls, pushes were on her knees, sits were unsupported with abmat and squats were parrallel depth.

Today was a scaled version of "Helen"

200M run

10 KBS with 1pood

6 kip/jump pullups

Total 9:27

She rocked the KB swings!! I was a little concerned at first but when she started swinging her form was good and she was able to keep the KB above her eyes on all her reps, I only had to take away 2.

She is very sore and tired which is to be expected especially with a newborn and very little sleep. She is all for bumpers, just need to save up a little more money. I am looking foreward to seeing her progress and increase her fitness level. Great Job Babe!!

Hobble Hobble

This is how I got around for about 2min after yesterday's WOD

"Tabata Something Else"
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.

Total was 385

I am kind of frustrated with myself not because of my score but because I forgot to log my numbers in each round before I erased it off of my whiteboard, oh well. My goals were 12s for pulls, 10s for pushes, 15 for sits and squats. The only one I made was the squats. I had an easier time pacing myself through the WOD this time rather than going for the gold in the beginning.

I am not doing "Linda" until Saturday as it will be difficult for me to monopolize 3bars at once in the afternoon as my schedule will not let me go in the morning. Last time was 33min and something.

"Layne"

No, not a new WOD. Layne Jacob is the name of my son. He was born 07-08-09 at 3:58pm. He weighed 7lbs. 8oz. and was 19.5" long.
Thank you to everyone who showed their love and support by visiting us at the hospital. We love you all.

On Tuesday before he was born Tommy and I did "Tabata Something Else" this is how it turned out.

Pullups--15, 13, 11, 8, 8, 9, 8, 8=80

Pushups--12, 12, 10, 8, 8, 6, 6, 6,=68

Situps--15, 14, 13, 12, 12, 12, 12, 12=107

Squats--19, 15, 15, 15, 15, 15, 15, 17=126

Total=376

Tougher than I thought, my pulls and pushes need to be alot more consistent, next time goal is greater than 400

Today was a scaled version of "Nate" only because I do not have a 2pood KB, so I had to use 1.5pood. I did increase the reps from 8 to 12 in attempt to equal out the workload.

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I did 12rounds with 2MU and 2HSPU.

Here is Tommy and his scaling