I ran a PFT at Northlake College today. The results?
500m swim: 9:34
Push-ups: 60
Sit-ups: 88
Pull-ups: 11
1.5 mile run: 10:46
Horrible.
The good news is I finally got to meet K. Graves in person.... Totally rad.
Monday, March 30, 2009
Thursday, March 26, 2009
Back In the Saddle...
Wahoo! Made it back from Colorado with little more than some bumps and bruises... time to get back to business. Unfortunately, that also means getting back to the j-o-b where I am scheduled to work 72 hours this week. The vacation is over. It's been a struggle to get to the CFDC but I've made it to 2 wod's thus far...
Tuesday (03/24/09) brought 1 rep max deadlift... normally I'd be pumped, but I showed up for this after tired and dehydrated after a 16+ hour shift in a ridiculously busy emergency room. The results were not remarkable, though I did pull a new pr... 310# on my second attempt. That's 15# over my last attempt on 12/22/08. I hope I can nab 2 x bodyweight by summer.
Wednesday was "Tabata Fight Gone Bad." I DID NOT WANT TO WORK OUT TODAY. I literally could have fallen asleep during the warm-up, but I sucked it up and pushed though.
We completed 8 Tabata intervals (20:10) for each of the following:
Wall-Ball, 20 pound ball
Sumo-Deadlift-High-Pull, 75 pounds
Box Jump, 20 inch box
Push-Press, 75 pounds
Row (calories)
My total count was 341... an average result. My last true FGB tally was 275 on 01/16/09.
My weight on 03/23/09 after vacation was 170.2.. dunno what the f*ck to think about that
Tuesday (03/24/09) brought 1 rep max deadlift... normally I'd be pumped, but I showed up for this after tired and dehydrated after a 16+ hour shift in a ridiculously busy emergency room. The results were not remarkable, though I did pull a new pr... 310# on my second attempt. That's 15# over my last attempt on 12/22/08. I hope I can nab 2 x bodyweight by summer.
Wednesday was "Tabata Fight Gone Bad." I DID NOT WANT TO WORK OUT TODAY. I literally could have fallen asleep during the warm-up, but I sucked it up and pushed though.
We completed 8 Tabata intervals (20:10) for each of the following:
Wall-Ball, 20 pound ball
Sumo-Deadlift-High-Pull, 75 pounds
Box Jump, 20 inch box
Push-Press, 75 pounds
Row (calories)
My total count was 341... an average result. My last true FGB tally was 275 on 01/16/09.
My weight on 03/23/09 after vacation was 170.2.. dunno what the f*ck to think about that
Friday, March 13, 2009
Begining of the End of the Begining...
1 Rep Max:
Weighted Pull-Ups
1-1-1-1-1-1-1
Then Annie:
50-40-30-20-10 Reps for Time:
Double-Unders
Abmat Sit-Ups
60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.
9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.
This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.
Weighted Pull-Ups
1-1-1-1-1-1-1
Then Annie:
50-40-30-20-10 Reps for Time:
Double-Unders
Abmat Sit-Ups
60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.
9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.
This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.
Thursday, March 12, 2009
JT
21-15-9 Reps for Time:
Handstand Push-Ups
Ring Dips
Push-Ups
13:41...
-mostly 2 x jumping dips, started with a few b.w.
-did 21 HSPU with 2 mats, got wrecked, then finished the 2nd and 3rd rounds with
the infamous prison showers
-reg push-ups were a breeze... riiiiight
This was the first time I've done jumping ring-dips... usually I would use a red band. I thought that the jumps would help me keep a more natural body position and provide for a greater ROM, but my legs did much more of the work than I would have liked and in the future I'll use the band to keep the emphasis on my weak lil deltoids.
This was the best I've done on the hspu thus far... still plenty to work on though
Handstand Push-Ups
Ring Dips
Push-Ups
13:41...
-mostly 2 x jumping dips, started with a few b.w.
-did 21 HSPU with 2 mats, got wrecked, then finished the 2nd and 3rd rounds with
the infamous prison showers
-reg push-ups were a breeze... riiiiight
This was the first time I've done jumping ring-dips... usually I would use a red band. I thought that the jumps would help me keep a more natural body position and provide for a greater ROM, but my legs did much more of the work than I would have liked and in the future I'll use the band to keep the emphasis on my weak lil deltoids.
This was the best I've done on the hspu thus far... still plenty to work on though
Wednesday, March 11, 2009
Japanese Son-of-a-Beotch
Gwen:
15-12-9 reps of Clean and Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul.
I pulled 95/105/115 with no fouls, although I did have to rest with the bar in a back squat position. This WOD was more a test of grip strength and cardio-respiratory endurance than anything... good stuff though.
I also did tabata treadmill for the first time. This drill is intended to improve P.O.S.E. running techinique, but I think a sadist with a sense of humor designed it. We put the treadmill at a 12% incline and a speed of 8.0 then used a 20:10 ratio. These might have been the longest 20 sec of my life, but I pushed through and actually finished fairly strong. I will definitely increase the speed in future rounds.
15-12-9 reps of Clean and Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul.
I pulled 95/105/115 with no fouls, although I did have to rest with the bar in a back squat position. This WOD was more a test of grip strength and cardio-respiratory endurance than anything... good stuff though.
I also did tabata treadmill for the first time. This drill is intended to improve P.O.S.E. running techinique, but I think a sadist with a sense of humor designed it. We put the treadmill at a 12% incline and a speed of 8.0 then used a 20:10 ratio. These might have been the longest 20 sec of my life, but I pushed through and actually finished fairly strong. I will definitely increase the speed in future rounds.
Tuesday, March 10, 2009
Meltdown
There's just nothing worse in life than disappointment, ESPECIALLY when you have let yourself down. During today's WOD I did just that. Behold:
"The Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push-Press, 45#
50 Back Extensions
50 Wall-Ball, 20# Ball
50 Burpees
50 Double Unders
My time was a shameful 29:50 and I have been absolutely disgusted with myself all day. My major time challenges were 1.) knees-to-elbows where I kept losing my grip 2.) wall-balls where I plain gassed out/lost mechanics and 3.) burpees where I started feeling sorry for myself. All this was exacerbated by the fact that it was 80 degrees and 80% humidity. I actually lost 2lbs of water weight during this WOD. That's nearly 1L in less than 30min.
I'm not sure why I feel so frustrated about my performace today, normally I'd just chalk it up to being a new CrossFitter and the fact that it was my first time to do the Filthy Fifty. I suppose I feel that I was well rested, well fed, and ready for the challenge but didn't get near the result I feel I should have. I could blame it on the weather or on the first attempt... but I to blame myself and carry it until the next time the Fifty and I meet.
Weight:172.0... 174.0 after rehydrating
"The Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push-Press, 45#
50 Back Extensions
50 Wall-Ball, 20# Ball
50 Burpees
50 Double Unders
My time was a shameful 29:50 and I have been absolutely disgusted with myself all day. My major time challenges were 1.) knees-to-elbows where I kept losing my grip 2.) wall-balls where I plain gassed out/lost mechanics and 3.) burpees where I started feeling sorry for myself. All this was exacerbated by the fact that it was 80 degrees and 80% humidity. I actually lost 2lbs of water weight during this WOD. That's nearly 1L in less than 30min.
I'm not sure why I feel so frustrated about my performace today, normally I'd just chalk it up to being a new CrossFitter and the fact that it was my first time to do the Filthy Fifty. I suppose I feel that I was well rested, well fed, and ready for the challenge but didn't get near the result I feel I should have. I could blame it on the weather or on the first attempt... but I to blame myself and carry it until the next time the Fifty and I meet.
Weight:172.0... 174.0 after rehydrating
Friends Like These...
Alrighty, so I missed a post last friday. Here it is.
10 rounds of:
20m walking lunge
10 knees-to-elbows
This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.
That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.
Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:
800m run, 2 trips per partner
400m run, 4 trips per partner
200m run, 6 trips per partner
Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.
Today's weight: 174.0
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