Let the Games Begin...

Now this is what I'm talkin' 'bout - JDub and The Dark McKnight joined the fracas known as Fight Gone Bad. Awesome to see them working their bootays off. Here is the scaled version they did:

Wall Ball 10# - 8' target
SDHP - 18/26# kettlebell
Box Jump - 18"
Push Press 15/20# medicine ball
Row

JDub did her first CF workout on Sunday. This is The Dark McKnight's first CF workout. Nice way to break her in, huh? :) Yes, Evil is my middle name.

Total Scores:
JDub - 347
The Dark McKnight - 300

My favorite quote from JDub, "Is my math right that this will only take 18 minutes?" Only?!!! Oh silly little girl. Those words will go down in infamy...

Raw Data

JDub
Wall Ball - 23, 27, 26 (not full depth squats - legs still sore from Sunday)
SDHP - 17, 20, 20 (26# KB)
Box Jump - 20, 22, 24 (step ups)
Push Press - 33, 33, 35 (15# med ball)
Row - 12, 15, 20 (great effort on that last row!)

The Dark McKnight
Wall Ball - 21, 21, 25
SDHP - 18, 20, 25 (18# KB)
Box Jump - 21, 23, 24 (step ups)
Push Press - 22, 21, 25 (15# med ball)
Row - 9, 9, 16 (great effort on that last row!)

Excellent efforts!!! Something tells me some people are going to be a little bit sore... A good sore though. I think though they could push it a little harder with heavier weights. They weren't all sprawled out on the floor afterwards... That is such the Kodak moment too... :)

3/31/09 WOD

"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 did this before to get a baseline - I didn't do the wall balls correctly at the time (didn't know about the squatting part). But this time did everything correctly. Still have the funky rib strain going on, but I don't think it impacted this effort.

Wall Ball 28, 21, 18
SDHP 17, 13, 12
Box Jump 26, 19, 18
Push Press 14, 10, 12
Row 16, 16, 15

Total score 255. Previous score was 244. So decent improvement in less than a month. That one is still hard as hell. A score of 300+ is the target. Someday...

JDub is on the big board!

Okay, the gauntlet has been thrown down. JDub did her first CF workout and put in a great effort. And not under ideal conditions due to some stressful stuff going on and lack of sleep.

Her first test - Barbara "Lite" - 5 rounds of the below with 3 minute breaks in between each round:

10 pull-ups (black band, foot in band)
20 push-ups (knee style)
30 sit-ups (Abmat, feet secured)
40 squats

Pull-ups were probably a touch too easy, next time maybe just a knee in the band or perhaps two bands with just the knee. Push-ups were a bit shallow, will look for more depth next time (I'll cut you some slack since this was your first time). Sit-ups were strong. Lost a little form initially on the squats - toughest move for you. But overall an excellent start... her response to the workout? "I actually liked it."

Perhaps the world of CF will suck in another. Dark McKnight, the stone has been cast... :)

Round 1 - 3:46
Round 2 - 3:50
Round 3 - 3:56
Round 4 - 3:53
Round 5 - 3:54

Total work time - 19:19. Remarkable consistency. Did not reach the point of needing to stop for a break. Need to make it tougher next time... ;)

Click on the virtual white board to the right for results so far. Who is next? Looking for committed individuals who want to work their azz off.

I took the day off due to the big effort at the bike race yesterday and this strange rib cage strain... will look to get back on track tomorrow and be just a day behind the standard WOD schedule.

Interesting experiment...

So I raced my mountain bike yesterday - haven't ridden a bike in 5 months but have been doing the CF thing now for about two months. Three laps of about 10 miles each, about 3 hours of total work. I was curious to see how my body would respond to the lack of riding. What I learned:

1) No high gear - couldn't really hammer that hard but was able to maintain a pretty constant pace. Need more leg work!

2) Upper body/neck - no soreness whatsoever. Hands feel fine too. Usually if I take a lot of time off the bike and come back the body really feels it.

3) Level of suffering was no worse than the CF workouts, with periods of actual enjoyment to offset the pain.

So clearly if I want to be faster on a bike I need to ride my bike (I knew this). But I'm enjoying the CF stuff so much it will be tough... But I will try to mix in a couple of rides with the CF training.

3/27 WOD

10 Rounds of:

10 pull-ups
10 ring dips

For time...

Skipped Wed/Thu WODs since I was traveling and pretty much exhausted. Kept telling myself last night to get out in the garage but could barely keep my eyes open.

Mountain bike race on Saturday - will be interesting to see how this CF stuff prepared me for it - with virtually no time on the bike all year...

********* UPDATE *********

Felt some weird kinda strain below my right pec in the rib area... massaged it out mostly but I could feel it there the entire workout. Strange. Not sure if it hurt my time or not (certainly didn't help it as it was slow). I have to learn how to KIP!!! Fok! These strict pullups are killing my time (although I was doing single type kip pullups near the end - needed that additional momentum).

22:07

3/23 WOD

"Karen"

For time:
150 Wallball shots, 20 pound ball, 10' target

Seems innocent enough. Except that it is quite painful and my legs were on fire. Very dynamic, explosive move. Full body workout. At least no 20# medicine ball to the grill... :)

13:02... slow.

Yay, rest day tomorrow. Travel day for me so it works out perfectly.

I'm sorry but what is your excuse?

Check out this video. Should inspire you...

Wounded Warriors Video

Link is to the right under "Free Download"

3/22 WOD

Lynne:

Five rounds for max reps of:
Body weight bench press
Pull-ups

3-5 minute break between rounds.

Yummy.

********* UPDATE *********

Okay, I seriously need some sleep. Only got about 4.5 hours last night. Am exhausted. I'm sure it affected this WOD (at least that's what I'm telling myself). Was really starting to feel the after effects of yesterday's WOD too. I don't think I left anything on the table (and might have broken a table leg or two while I was at it).

Bench@160# - 12, 11, 9, 7, 6
Pull-ups - 17, 15, 12, 12, 12
Totals - 45 bench presses, 68 pullups, 113 total

I'm a little disappointed in my pullup numbers. Still have no clue how to kip despite watching several different tutorials many times. I'm sure that will help with the pullup numbers (as will some sleep, probably the only thing lacking in my training so far). I also probably gave up 2-4 extra reps in the bench. On set two I suffered the lack of spotter blues and couldn't rack the left side. Thankfully I had the collars on and laid down the left side and slid out from under it. So those last three sets were like, "okay, that's close enough I'll stop now." Silly.

Off to bed. Stressful week this week with travel and high level meetings. Will be taking a several day break from CF starting Tuesday.

Scaling of WODs

Okay, you're probably thinking that these workouts are for lunatics (yeah well you would be thinking correctly). But the great thing about CrossFit is that you have great resources that will help you with scaling the workouts. Check this out:

CrossFit BrandX Scaled Workouts

From the CF site:

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen."

So join in - the workouts are quite addictive and will improve your fitness level immensely. And they're never boring, that's for sure. And of course I'll post you on the Virtual White Board so you can brag to all your friends... Good stuff!

3/21 WOD

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Dang, my legs are still sore from the previous running/squat workout. Should make this one interesting. Gonna take multiple sets to get through each series of deadlifts I'm sure. That's a sizeable chunk o' weight for me (1 max rep around 300ish)...

********* UPDATE *********

Ouchy, that one was rough. I knew the 225# deadlifts were going to give me problems. First set of 21 was basically 3x7 (my best was 5 in a row but followed by a couple of 2's). Legs burned nicely on the 800's too. Nothing like a little slickness on the street from the rain to keep you on your toes when you're already not seeing too straight...

Time - 21:14

21 DL's - 4:35
800 - 3:36
15 DL's - 3:23
800 - 3:26
9 DL's - 2:34
800 - 3:38

I think my Murph time was worthy...

For more info on the Hero workouts, go here: Heroes

A little history on this workout, named after Lt. Michael Murphy.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank you to all who serve our country, and particularly to those who pay the ultimate price to protect our freedom.

The Murph:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

I am not a runner. Don't enjoy it really. But figured can suffer for a mile twice. I partitioned the 100-200-300 Cindy style, 5-10-15. I did 15 rounds of Cindy in 19:15, so figured this was going to take me a good 25+ minutes. To my surprise, I did the 20 rounds in 21:22. Sweet!

The runs - no, not those kinda runs. First run was respectable at 7:06. Probably could've cracked the 7 minute mark, but I needed something in the tank for the strength portion of the workout. Second mile the legs were like total Jello, holy sweet mother of pearl something about 300 squats that will make them feel kinda funny. So I did 8:59 for that mile. Really not bad for a non-runner.

Total time was 39:24.

7:06 1st mile
21:22 strength portion
8:58 2nd mile

Total work time was 37:26 - had about a minute transition/rest between each group. Oh yeah, no freakin' way I could do this the first time with the weighted vest. But I will at some point for sure.

I'm happy. Tired.

Bumpers and new bar ordered!!!

Sweet! Should have them late next week. Can't wait. Now I will definitely have everything I need to do Linda... and probably just about everything else too. I think that will complete the gym. :)

Now let's see if more friends get on board. Have included several on the Virtual White Board (link in right column) that are interested. We'll see...

With bench and pull-up assist bands...

Okay, now can do Linda (oh joy) and start getting strong again with the pushing moves. And no more excuses for those who can't do pullups - got the sweet Iron Woody bands. Strangely they smell like chocolate. And sticky too. Did the person who packed them just finish a chocolate snack? Strange.

Didn't do JT justice...

For more info on the Hero workouts, go here: Heroes

Man, my push related work pretty much sucks right now. Definitely an area for improvement. Tried JT tonight and crashed and burned.

JT:

21-15-9

Handstand Push-ups
Ring dips
Push ups


Had to scale the handstand pushups to pike pushups. I don't even think I did those very well to be honest. Did feel as though I was using the correct muscles although at times it felt like a pushup with my legs elevated vs. a handstand type pushup.

Total time - 14:45. Very weak. First WOD I had to scale though. Which makes that performance doubly painful. So excited that the bench is arriving today. I need to get stronger.

Fok, Angie tonight...

This description sums it up best (from a post on the CF forum):

Angie gets hard. Then harder. Then you get to do a new exercise and it's not too bad for a minute or two. Then it gets hard again. Then harder. Then you get to do a new exercise and it's not too bad for a minute or two. Then it gets hard again. Then harder. Then you get to do a new exercise and it's not too bad for a minute or two. Then it gets hard again. Then harder.

And then you are done.

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Must complete all 100 of each exercise before moving on. Timed of course.

Yay.

********* UPDATE *********

Okay, here are my splits (jeeze how do guys do it sub 20?):

Pull-ups: 11:57
Push-ups: 6:36
Sit-ups: 6:28
Squats: 2:47
Total: 27:48

Clearly need help in sit-ups. And push-ups. Pull-ups too. Hell I need help on all of them. Targets to shoot for: sub 10 mins pull-ups. 4 mins push-ups. 4 mins sit-ups. 2 mins squats. That would put me right at 20 mins. I'd take that. Long way to go. Have to keep telling myself that my CF career is in its infancy stages... at least that's my story and I'm sticking to it... :)

Spicoli starting the CF...

Here's my first sucker, err, I mean trainee, err I mean disciple... Whatever - he is the first one to take me up on the offer. He has committed to Tuesday and Thursdays. The expectation is that he works out on his own the other 2 days of his choosing.

A little history on Mr. Spicoli - limited to no activity for about three years. Broke ankle in snowboard accident and then broke leg in a motorcycle accident (hit by car). All this while obtaining MBA. Obviously little time for anything else - oh yeah, don't forget family time. Probably didn't do his PT as religiously as he should have. Ankle still has some restricted range.

So starting out light, easing him back into action.

First week:

5 mins. jump rope
15 negative pull-ups
15 KB swings 18#
15 push-ups
15 step ups 18" box (per leg)
15 Abmat situps
15 wall ball 10# - 10' target
15 negative pull-ups
Right around 10 mins.

2nd workout that first week was the same but swapped 5 mins. of jump rope with 5 mins. of rowing. Time was similar, just at about 10 mins.

Second week:

The Filthy 10 (scaled Filthy 50)

For time:
10 Box jump, 24 inch box
10 Jumping pull-ups
10 Kettlebell swings, 18#
Walking Lunge, 10 steps
10 Knees to elbows (on floor)
10 Push press, 45 pounds
10 Back extensions (on Abmat)
10 Wall ball shots, 10 pound ball
10 Burpees
10 Double unders

10:52. Good start. He definitely worked harder (although is still a slacker on the warm up on the rowing machine). Work schedule mucked up with the 2nd workout of the week. Will push him a bit harder week 3.

70# Weighted Pull-ups

The music is SO dramatic, eh? I promise I did not use anything under my feet at the start or jump. Ask my daughter, she will vouch for me. And yes, I did load the vest to full capacity and my daughter on the scale was 50# dead even.

Tour of the Gin Gym...

Gotta love it - three pull-up bars!!! 1" main bar, 3/4" bar with 1.5" PVC for grip work, and multi-position way in the background (the original pull-up bar). Oh and note the rings (black to the left). Just above the pull-up bar with the blue tape is a piece of wood - that is the bottom of my wall ball target - designed to help protect the lights for when off target when toast... The rope climb will actually go right near the rings too. About 11' vaulted ceiling there.

Rowing machine (yeah, yeah, not the "official" C2 I know), olympic weights (hopefully soon will include a nice set of bumpers), and of course, the Abmat. Heavy bag just in the picture and notice the sweet floor mats.

Plyo boxes, 18" and 24", and parallettes - someday I'll conquer those gymnastics moves...

Squat rack, ordering a bench here shortly

Medicine balls - don't let the ugly blue and orange one fool you - that bad boy is full of sand - 20lbs. worth.

Barbara you B_tch!!!

Ooh, Barbara is one mean mutha. I started off pretty good but then faded into Bolivia. Had to really push hard at the end to get that last time. Glad that one is over.

1 Round =
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, 3 minutes of rest between rounds.

I need to learn how to kip. The strict pull-ups are definitely hurting my times. Watch out for when I figure those out though.

Round 1 - 4:46
Round 2 - 4:54
Round 3 - 6:33
Round 4 - 7:57
Round 5 - 7:59

Total work time - 32:09 (doesn't include 3 minute breaks)

Well, at least I didn't toss the cookies...

Until next time Babs...

New to CrossFit... here are some WOD baseline times

So this whole CrossFit scene is somewhat new to me - I created some workouts on my own after being inspired by the 300 workout (which at one point I did sub-20 minutes - not bad for a mountain biker). But then I stumbled onto the CrossFit.com site and am now hooked. And am trying to get others on board (a slow process but I think it will happen). I'm spending March setting some baseline times for different WODs (Workout of the Day). In April I will follow the program as identified on the CF site. I'm finding out that I've definitely have some weak areas that used to be pretty good (shoulder press related is the worst now - not sure what happened as I used to be able to knock out 15 or so handstand pushups - can't seem to muster even one now).

My times:
300 - 3/2 - 24:19 (I know, not a true CrossFit workout and apparently somewhat controversial in the CF scene but it is a good measure for me since I know my better times - and had I not seen the movie I wouldn't have found CF so I'm cool with it. Not the greatest movie in the world but cool to see the shape the actors got in)
Fran - 3/5 - 9:29
Fight Gone Bad - 3/7 - 244
Filthy 50 - 3/9 - 33:13 (did the extensions wrong - on Abmat, did the knees to elbows wrong, on floor - time definitely would've been slower)
CrossFit Total - 3/11 - 110# push press, 255# back squat, 295# deadlift - 660# total
Cindy - 3/12 - 15 rounds (19:15)

Link to the WOD girl workouts

So not horrible but then again I have a long ways to go. I'm hoping to be very consistent with the program vs. go crazy and then flame out. We'll see if it can hold my attention for the long haul. So far it looks pretty good. The variation is fun and I've always enjoyed lifting weights.

Another blog?

Yeah well the remodeling projects are done, so I'm a little bored... yeah right. Always something new brewing here. Current obsession is with the Crossfit workouts. I love new challenges, and that way of life is definitely challenging. I'm looking forward to taking it to the next level...

Photos of the Gin Gym and workouts to follow. I'm even helping a friend train and get back in shape after 3 years of inactivity. Perhaps he'll let me post some results up here to motivate him... ;)