04/21 WOD

Okay, so legs were really starting to feel sore from yesterday's WOD. Got my new shoes for the adventure race so figured I would slog out some time on the treadmill. Just did a mile at a moderate pace. Shoes feel good, don't really need much break in. Hung from the pullup bar but that was about all I could do. Tweaked them a little bit changing weights on the bar. Getting closer...

Dr. Reid and CBK were in and we were doing a heavy night tonight. CrossFit Total. Dr. Reid had done this before (3/11) so it was going to be good to see her improvement. First one for CBK so we set a good baseline for her too.

Dr. Reid's 3/11 effort:
BS - 55, 65, 85(F)
SP - 55-60(F)-60
DL - 113-135-145
CFT = 270

This time:
BS - 65-80(PR)-90(F)
SP - 55-65-67.5(PR)
DL - 147(PR)-157(PR)-162(PR)
CFT = 309.5

Awesome improvement of nearly 40 lbs and a BW deadlift!!! Great work!

CBK's:

BS - 65-80-90
SP - 40-45-52.5(F)
DL - 110-120-132
CFT = 267

First time at it and did a BW deadlift! Nice!

A good night for these two. Looked strong!

04/20 WOD

Still nursing the arm injuries - but getting better. Can't hang from a pullup bar but ROM is much better.

I did feel up to doing a WOD (with no arm use). Did:

100' walking lunges
50 squats
25 back extensions

Didn't really warm up and just went for it. Didn't kill it, but got through it. 10:10

T-Way and Unelastigirl were at it tonight and did their longest WOD to date:

10!
Walking lunges
Pushups
Situps

This was a tough effort and they worked hard. That is pretty good volume for their level so nice work!

T-Way 16:13
Unelastigirl 13:03

04/19 WOD

Fell asleep in the massage chair, arms almost back to normal. Should have full range in the next couple of days. Was going to run but was exhausted. I'm really bummed that this "injury" has set me back (or who knows, maybe rest was necessary).

Dr. Reid and CBK's schedule got a little whacked out, so they were in tonight. Definitely still feeling the after-effects of yesterday. They did:

3 Rounds for time
Walking lunge 50'
20 squats
10 back extensions

Dr. Reid used the GHD for the extensions. 6:35
CBK used the swiss ball while I held her ankles. 6:31

Great effort tonight.

T-Way did the deadlift x 5, pushups x 10, and box jumps x 9. Her scaling - 45# DL's, knee pushups, 12" step up. She was tired but pushed through it with four rounds in 9:45. Good job!

04/18 WOD

Well, my arms are still jacked up so no lifting for me - have taken a few days off hoping they would get better. Still need more time. The marathon bathroom remodel days probably didn't qualify as rest. Oh well. Rode my bike to my DVD again, this time at the 9.5/10 rated workout. Had to scale it down a gear or two from what they recommended, but intensity still high - have some room to go still.

Dr. Reid and CBK were back in - HEG suffered an injury so is out for awhile. Get well soon! Good WOD tonight:

12 minutes AMRAP
5 deadlifts
10 pushups
9 box jumps

Dr. Reid used 75# for the deads, knee pushups, and 12" jumps. Eight rounds + DL's + 2 pushups.
CBK used 60# for the deads, knee pushups, and 16" step ups. Eight rounds + DL's

Close battle, with Dr. Reid edging out CBK by 2 extra pushups (of course her scaling was a bit tougher, but she has been doing this longer too). Next stop for Dr. Reid - 16" box jumps! Woohoo! Another strong effort by both, well done!

T-Way continued with the program, but a weekend of some indulgence may have caught up with her. Had her pull a 1,250m row. She was not happy so after the CFWU she hopped on the rower and her time was 7:54. It appeared to be full effort, so that is all I ask. Good job!

My daughter did the same WOD as Dr. Reid and CBK. Her scaling was 35# deadlifts, knee pushups (first 2 rounds full pushups), and 12" jumps. She did 5 rounds in 6 minutes. Not bad for 9 years old and just over 50# bw... :)

04/15 WOD

Taking a rest day for me, the arms are still screaming at me from Erin. Dayamn, straightening them out requires some effort. I think my hang power cleans must have been more like jumping bicep curls or something. Wow.

CBK and HEG were in tonight and I gave them the option of two workouts. The choices:

#1 - 10 mins AMRAP, 15 burpees, 10 squats
#2 - 3 rounds, 10 deadlifts (weight TBD) and 25 tuck jumps

They thought #1 was going to be easier so they chose that (well, CBK did - HEG wanted to modify and sorta combine the two somehow. Uh, sorry, no.)

Burpees suck. And they got a chance to find that out. They did burpees to knee pushups. HEG had some counting issues and then mixed up the different numbers. So not sure her count, so we'll give a guesstimate. I'm going to call it 4 full rounds + 12 burpees. CBK was pushing uber-hard and was sweating like a dawg. Almost did the faceplant pushup (those who know, know). 5 full rounds + 12 burpees.

Another excellent job!

T-Way and Unelastigirl were in as well and after whining about not being able to figure out the clean move, were given Fight Gone Bad. Just two rounds however as they did a fair amount of pre-work.

Wall ball with a basketball to 9' (will be getting a 6# ball), SDHP w/18# KB, box jump @ 12" step ups, push press 20#.

T-Way - 70+120m row, 75+100m row
Unelastigirl - 86+150m row, 87+185m row

They worked hard and did a great job! Excellent effort.

04/14 WOD

Hit up the same technique Spinerval bike workout. Felt better than the first time. Looking forward to some bigger gains on the bike.

04/13 WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Was in Denver on bidness, but managed to get this WOD in. I tell you, it was really weird though - I got a free pass to go into a globo gym and I was a bit lost. My warmup took me all over the gym, with the strangest looks coming from doing overhead squats with the 45# bar for warmups. I haven't been in a gym to workout in long, long time.

At first I was going to scale at 30#, but it felt pretty easy. So instead did full RX'd. I have to say that my split cleans were really more like hang power cleans. I didn't realize it until afterwards that it called for split cleans. Might have been better actually to get under these things instead of muscling them up. The pullups were rough due to a super skinny pullup bar. Killed my hands - a little blood and definitely some blister action. Oh and this little thing called altitude. Holy smokes, working out at 5,280' is a little different that the 600' or whatever my garage is. Got through it but grip and arms were torched. 19:33.

Had the three amigos do their own different workouts, body weight stuff - scaled version of Angie.

T-Way and Unelastigirl did 3 rounds of 180m run, 15 pushups, and 15 squats.

More good stuff!

04/11 WOD

Decided I needed to get on the bike - did my Spinerval DVD workout, the one rated at 7.5/10 on the effort scale. A lot of technique and high cadence work. Soon I'll be on the ones rated 9.5 and 9.9. Gotta ramp things up!

Okay, so the three amigos (Dr. Reid, CBK, and HEG) were in and we did a lovely WOD:

12 mins, AMRAP
10 back extensions/supermans
10 knee raises
10 OHS

Dr. Reid was on the GHD and did hanging knee raises. 15# OHS. 7 full rounds + 10 back extensions + 6 OHS
CBK did supermans and knee raises while sitting on a box. 7.5# OHS. 8 full rounds + 10 supermans + 10 knee raises.
HEG (High Energy Girl) did supermans and hanging knee raises. 7.5# OHS. 8 full rounds + 10 supermans + 10 OHS

Excellent work!

T-Way and my daughter were in the house too. Their WOD:

3 rounds
300m row
5 knee to elbows
10 push press

T-Way did knee raises while laying on the floor and did 7.5# PVC push press. 10:40
My daughter did 2 rounds, 200m row (she is not even 4' tall, so rowing is tough), hanging KTE's, and PP 15#. 6:32

Awesome job!!!

04/10 WOD

Skill day, learned how to kayak! Was out with a friend who I last recall from elementary school - over 30 years ago! She is a stud on a kayak (and a stud athlete overall) and showed me the ropes.

Big core workout and my hip flexors were screaming at me. Turns out I wasn't really positioned properly in the kayak. I figured I was just not in kayak shape and that was how it was going to be until I spent more time in the boat. But once I got situated I was much better. Not fast by any means, but more comfortable.

I think we ended up doing 5 miles - I felt like I was going to fall in a few times, but saved it each time. Wore a small patch of skin off my thumb (just like a CF WOD!)

Had tons o' fun and was great catching up with an old friend. Thanks JZ!!

04/08 WOD

Another busy day in the gym. Great to see the enthusiasm!

"Fran"

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Well, decided I wanted a sub-5 minute Fran. Last time I did it was in November 2009 and that was 5:43 (a huge improvement over my 8:08 in July and 9:29 in March - that was my first ever Fran). So it has been just over a year and I made sub-5. 4:53 to be exact! Totally psyched (but still hacking from the effort). So in just over a year a 4:36 improvement. Not too shabby. Dayamn that hurt. Did the 21 round all the way through but then slowed and couldn't get the 15 and 9 round without quick breaks. Still, totally happy with that time. Can't believe the beasts who do it sub-2 minutes. Insane.

Dr. Reid and CBK were in again. Admittedly, had CBK do too much her first workout. But she has a strong cardio base from being a runner. This time I scaled it back for her:

20% Angie
20 beginner pullups
20 pushups (knee)
20 situps (anchored)
20 squats

She did great and slammed it out in 3:43. After that we did some skills stuff - cleans, deadlifts, and thrusters. Nice work!

I'm starting to ramp up Dr. Reid's volume. Her WOD:

5 rounds for time
200m row
10 thrusters @ 30#

This was definitely a higher volume workout for her and pushed her to the "I tasted a little bile" point. Thrusters looked strong with the squat portion looking good. Making some solid progress. 11:52

The old newbs were back too. Pseudo-Paleo is going pretty good - they should see some pretty serious results in 30 days. We caught Unelastigirl up a bit since she missed yesterday and had her pull 600m and do 30 thrusters w/7.5# PVC. Then they both did the main WOD:

3 rounds for time:
Run 200m
Lunge 30' (need to work on ROM)
10 beginner pullups

Unelastigirl - 7:10
T-Way - 8:18

Solid efforts. They couldn't believe how sweaty they were after such a short workout. Good stuff!

04/07 WOD

For time:
Row 500 meters
150 Double-unders
50 Burpees

This WOD looked more appealing than my other alternative. My week is all jacked up so I'll get back on the CFE probably next week (although I will be traveling some). Arms felt heavy after 50 double unders and had to break it up into much smaller increments than I had planned. Burpees were better actually.

12:58

T-Way continued with day #3 of the on-ramp. Substituted squats for thrusters, as she has some knee issues and needs the assistance of the squat rack to help relieve some of the stress on her knees. We'll get it better soon.

3 Rounds
200m row
10 thrusters

I goofed and had her do 12 squats. But that's okay, it's good for her... :)

7:33

And my daughter decided she wanted to do a workout. So I had her do a scaled version of Fran:

15-12-9
Pull-ups
Thrusters (7.5# PVC)

She did great, did all the pullups without any assistance. I think she could've gone heavier on the thrusters (like my 15# bar), but didn't want to push her too hard. Great time of 6:25. She's almost 10 years old and weighs a little over 50 lbs. Awesome to see her athleticism.

04/06 WOD

Crazy azz day in the gym today.

Back Squat: 7, 5, 5 Rest 180sec between sets
Power Clean: 5, 5, 3, 3, Rest 180sec between sets
Press: 3, 3, 1, 1, 1, Rest 180sec between sets
Rest 5-10 min.
4 x 20:10 Row for Calories

So I rowed 500m and did CFWUx2 and some shoulder mobility stuff. Had to guesstimate on the weights for this, although I know my shoulder press (and it is weak).

BS: 185-205-210 (probably could've gone a little more weight on the 5 reps - excellent depth, definitely ATG)
PC: 115-120-143-158 (did squat cleans first two sets before I realized I was supposed to do power cleans. Should've gone heavier. Probably could've hit 165 maybe for the last round)
Press: 105-110-125(f)-120(f)-120! (left shoulder still isn't 100% I may have to go get it looked at)

I skipped the rowing since I hit it hard with the 500m to warm up and it was super late. Legs are sore. Good effort tonight.

*************************

Had another recruit in, CBK joined the fray and plans on joining the T-Th-Su rotation with Dr. Reid (after seeing Dr. Reid's guns). She brought along another friend who was in town and made her do the workout too (after not working in out for over a year - nice friend, huh?). Anyhow, I was caught off guard a bit so did the old standby of Fight Gone Bad. Used a 10# ball @ 8' for the wall balls, a 12" box for the jumps (16" for stepping up), 26# KB for the SDHP's, and a 35# push press. Dr. Reid did it as I scaled here. CBK and her friend scaled to 7.5# PVC for the PP and 16" step up. Great effort. CBK's friend stopped after 1 round, but that is totally okay given her hiatus from working out. Something tells me in no time she could get in great shape - great squats and incredible shoulder mobility.

Scores:

Dr. Reid: 91-67-66 = 224
CBK: 83-85-82 = 250

So great effort by everyone! Dr. Reid last did this on 3/7/10:

12# wall ball, 8' target
20# SDHP
12" Box jump
20# push press

213 score. So nice improvement!

*************************

The old newbs were in as well. Day #2 of the on-ramp program.

10! Deadlifts and standing push press. Unelastigirl did 35# deadlifts from the ground while T-Way did 30# deads with bar resting on buckets. Both did 7.5# PVC push presses.

Unelastigirl - 8:13
T-way - 9:40

Good job! Best quote of the night - "Don't ever let yourself get out of shape!"

04/05 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.

Okay, so a friend of mine did this and got pretty darn close to my PR (he did 344). So after he soundly thrashed me at the bike race on Saturday, I had to redeem myself. I did some calculations and devised a way to reach 400, which would be a PR for me by 48. Big jump. Here was the plan:

64 pullups, 100 pushups, 100 situps, 136 squats

Well, hadn't planned on not making the pushups and situps. The pullups were too easy - I should've built in more padding there just in case. I did 8 pullups per round with 10 on the last. Probably should've done 10 per round. Would've brought my score up 14 pullups! Dayamn.

Anyhow, didn't reach the goal, but hit a new PR at 375 (+23).

04/05/10
66 pull-ups (+10)
87 push-ups (+4)
86 sit-ups (+2)
136 squats (+7)
375 total

10/20/09
56 pull-ups
83 push-ups
84 sit-ups
129 squats
352 total

The old newbs are back in the gym too after a LONG hiatus. Basically starting off from scratch if not farther. Doing the CF on-ramp program.

200m run
15-12-9
Squat-pushup-body row
200m run

Have learned a lot since they were first in so was able to get them to do much better squats with the assistance of the squat rack and holding the uprights. Will be doing it this way for a bit to get that form down. Good start though! Pushups were mixed knees on the ground and knees to a bench. Limited ROM. Body rows were on the squat rack and really were more beginner pull-ups. The run is actually right at about 180m. Glad to see them back and they seemed motivated. Pushing hard for them to go Paleo too. I think they'll see big results fast if they do... :)

Unelastigirl - 7:55
T-Way - 10:46

04/01 WOD

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Well, big bike race coming up on Saturday, so didn't go crazy in anticipation of that race. It is an 8 hour race and I'll be racing 1/2 of it - more than I've ridden in a couple of years. So this will be a good test of CFE.

Warmup - 500 SU's barefoot and some shoulder mobility stuff. Unless otherwise noted, all 3x15. Swung a very easy 36# KB (after Helen that was cake), did shoulder press instead of bench press since I am totally weak at that (44-64-64), 3x10 pullups, and pushups.

Dr. Reid was in and a recruit was here to watch the action. Hopefully she'll be joining in on the fun soon! Today I introduced her to the Tabata protocol. 1/2 the main page WOD of pullups, pushups, situps, squats.

She did beginner pullups, pushups to a bench (no knees!) but everything else was standard. Best squats I've seen out of her to date!

Pullups - 41
Pushups - 26
Situps - 35
Squats - 40

Next steps more ROM on pullups and pushups. But making great progress!