02/26 WOD

Four rounds for time:
400m run
50 squats

Okay was given the okay to start working out again - elliptical and bench press were okay. Nothing overhead. Nothing uber heavy. What is the point? :)

Anyhow, have lost tons of fitness, the adventure race in May is in jeopardy. Gotta get moving! Did an old WOD that I figured was safe. Plus I had a couple of times from previous workouts.

4/25/10 - 12:13
5/20/09 - 14:36

This time? Ouch. 16:35. Depressing. But gotta start somewhere I guess. Hope to start PT soon. Need to get rid of this problem so I can go all in again.

01/30 WOD

Run 5K

Trying to keep some measure of fitness, didn't feel like pushing myself into the discomfort zone since I'm already there with the shoulder. So ran a very comfortable pace.

27:05

Warmup: none
C/D: 0.25m walk

01/28 WOD

Ride stationary bike 30 minutes

Shoulder still sucks - I'm starting to get worried a bit. Nothing seems to be helping. Perhaps the other anti-inflammatory will work. Decided that I could do some core stuff too so did 3x20 GHD sit-ups and back extensions. Dang. Oh and sitting on the saddle on day 2 was interesting...

01/27 WOD

Ride stationary bike 30 minutes

Yawn fest but shoulder is still sucky. Actually felt good to spin - legs are not bike ready. This injury might be a blessing in disguise as I need to start training for some endurance.

01/24 WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Well, my shoulder is really effed up - waking me up at night, can't get comfortable, have pain through much of the day. This sucks. Two weeks of rest with big ol' anti-inflammatories is my penance. Doing all those WODs after tweaking my shoulder clearly wasn't the smartest thing to do. Will be setting up the stationary bike and hitting the treadmill for awhile... Oh and maybe some quality time on the GHD...

Figured I could do this one. Taking a week off certainly didn't help and my running is pretty weak right now. I'm okay with my times but need to get better.

3:07 - 3:29 - 3:56

Warmup: 500 jump rope, shoulder rehab stuff, CFWUx1 (mods - OHS@45#, pushups), run 0.5m
C/D: walked for a bit

01/16 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Nagging shoulder just about convinced me to skip this. Disappointed because I've been feeling pretty strong lately. Took a long time to warmup to make the shoulder feel tolerable. Decided I was going for it. Glad I did. Previous PR (3/4/10):

270# BS, 125# SP, 360# DL = 755# total

This time? Hell yeah!!!

300# BS, 135# SP, 385# DL = 820# total

BS - 275, 285, 300
SP - 115, 125, 135
DL - 345, 365, 385

Crushed my PR by 65 pounds! Woohoo!!! I did cheat a teeny bit on that deadlift number though - on my third attempt, I almost had it but couldn't get it. So I strapped on a belt and tried again (4th attempt). So close but no again. I was not to be denied - 5th attempt was good! So technically yes I didn't get 385# in the allotted reps but I don't care. Previous DL PR = 374#

Shoulder press was dicey - wonder what I could've done with a good left shoulder. But was happy I got a PR - previous was 133. Hey, 2 pounds I'll take it (especially considering the shoulder). Damn muscle-up WOD!

Back squat felt good, lost some form and kind of crunched down (lost the strong core). But was plenty deep in the hole so very excited by this. Previous PR was 270. Big improvement!

Warmup: 500 barefoot jump rope, shoulder mobility stuff, 1x10 shoulder press@45#, CFWUx1 (OHS@45#, ring dips)
Back squat: 5@45#, 95#, 135#, 3@185#, 3@225#, 1@265#
Shoulder press: 10@65#, 5@95, 3@105
Deadlift: 5@135#, 185#, 225#, 3@275#, 1@325#

01/15 WOD

"Elizabeth"

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

Crap, figures we'd do this after I tweak my shoulder from muscle-ups. Wasn't even sure if I could do it. Warmed up and felt okay - once things got heated up felt like I could manage it. Watched my form very closely on the ring dips. Previous PR 13:07 on 10/12/09. Set a new PR tonight at 11:47! Woohoo! Still slow but faster than I've done and I didn't feel completely torched after it (I was hurting but not fetal position for 30 minutes hurting). So I'm pleased with that. We'll see how the shoulder responds...

Warmup: 500 barefoot jump rope, lots of shoulder mobility stuff, 1x10 shoulder press @45#, CFWUx1 (mods 45# OHS, 5 pushups, 5 ring dips)
C/D: 1x10 shoulder press @45#

01/13 WOD

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Well my left shoulder is somewhat jacked up since the muscle-up WOD I did recently (not to mention all the other shoulder stuff in that wod too). After warming up, I almost decided to skip this as it was tough to even get up 95# on the push jerks. But I really wanted to do this and kept putting more weight on. Finally settled in at 135# and figured that was enough. The descent was what hurt the most - well, the blast of the chin with the barbell in round 3 didn't feel so good either. But I got through it. I'm certain I could've gone heavier had my shoulder not been bothering me. But it is what it is. Thankfully a rest day is here. Full GHD sit-ups.

11:49

Warmup: 500 jump rope, shoulder mobility stuff, 1x10 shoulder press@45#, CFWUx1 (mods - pushups and no OHS), PJ - 1x10@45#, 95#; 1x5@115#
C/D: 10 pullups, 10 OHS@45#

01/12 WOD

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Well the shoulder is feeling a bit balky after all that shoulder work yesterday. Made the pushups loads o' fun... :( Wasn't too excited about this but managed to push through it.

5 rounds + 250m row + 8 pushups

Again, nothing special, shoulders really love me right about now.

Warmup: 250m row, 10 pushups, shoulder mobility stuff, 10 pullups
C/D: 1x10 shoulder press@45#

01/11 WOD

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Let's see - I'm okay at muscle-ups (but haven't done them in awhile), I suck at wallballs, I suck at handstand pushups, and I'm okay at the power clean. This wasn't going to be good. So I decided to scale:

Three rounds for time of

3 Muscle-ups
20 Wallball shots, 20 pound ball
9 Handstand push-ups
135 pound Power clean, 12 reps

Okay so everything the same except less volume. Forgot how much muscle-ups torque on my shoulders - and then add wallballs and handstand pushups for good measure. Actually, the wallballs felt decent - I guess all my shoulder press work helped there some. The handstand pushups were suspect as I did them against my barbell on the squat rack in the highest position. Definitely some leg pull assistance. Did hang power cleans - kinda wish I had done standard power cleans - might have been easier actually.

16:29

So nothing special and I probably would've added at least 10 minutes to this time had I tried it rx'd.

Warmup: (in VFF's) 500 jump rope, shoulder mobility stuff, 1x10 shoulder press@45#, CFWUx1 (mods - OHS@45#, ring dips), 5 wallballs, 5 hang power cleans at 95#

01/09 WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Okay, cool, love the 1RM WODs (well except maybe for the deadlifts which I know are going to torch me big time). Have done this before with some decent numbers. My PR was 90# (92.5# chin-up style). Last time I did this however didn't hit 90#. Was hoping to hit that 100# mark this time. And I did just that - and even surpassed it!!!

71 - 81 - 86 - 93 - 98 - 103 - 107.5 (one hand grip reversed)

Was irritated that I switched my grip and decided that I needed to try it in pull-up position. Did it two more times as I wasn't sure if I got the chin over the bar. Video pretty much confirmed I did. So did two bonus rounds! Sweet! Also, for all but the last two rounds, did 1x10 shoulder press @45# (working on that overhead stuff - should start increasing the weight some). So very happy about this! Oh and bodyweight 167# dressed in workout clothes.

Warmup: (in VFF's) 500 jump rope, shoulder mobility stuff, shoulder press 1x10@45#, CFWUx1 (mods - OHS@45#, ring dips)

01/08 WOD

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Well, seeing Chris Spealler say, "this is going to get spicy quick" should've been the first warning. Seeing a Facebook CF friend's time was warning #2 (he's in much better shape than I). Third warning? Just about every CF workout will hurt. This was no exception. Yes, things got spicy very quickly. No way I was going to finish 5 rounds. As a matter of fact decided to faceplant at some point in round 3 and the flooring didn't taste good. I was not going to have any more of that. So I stopped after 3 rounds. Otherwise I might've been out there for an hour at the rate I was doing the wall climbs.

25:00

Warmup: 500 jump rope, shoulder mobility stuff, 1x10 shoulder press @45#, CFWUx1 (mods - OHS@45#, ring dips)

01/07 WOD

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

No better way to get the metcon fitness back than by doing metcons. Just love 20 minute amraps... Sure. Kept the expectations low for this one. Did it rx'd and felt pretty good. Low back was screaming at me afterwards. Running was slow. Everything unbroken until my last round where I had to do two sets for the deadlifts. 2 pood kettlebell swings suck!

5 rounds + 6 deadlifts + 7 burpee pullups

I was pleased with that... Should've pushed myself harder on the running.

Warmup: jump rope 500 singleunders, shoulder mobility stuff, shoulder press 1x10@45#, CFWUx1 (mods 45# OHS, ring dips), deadlifts 1x10 @135#, 185#, kbs 1x10@35#, 53#, run 200m
C/D: 200m walk

01/05 WOD

"Fran"

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

Oh dear Fran this early after suffering mightily just two days ago. Expectations were super low. My PR is 4:53 (4/8/10). However, last time I did it on 9/19/10 I came in at 6:11 (due to the lost summer of virtually no training). Had a pretty good warmup but still wasn't sure what to expect (other than pain). Hit it as hard as I could:

5:47

Yes! Back into the 5 minute range. Killed the round of 21 by finishing in 1:39 but then took over 4 minutes to do the last 24... :( Lots of broken reps. Arms were torched. And as usual this left me gasping for some major air. I passed out on the couch afterwards.

Goal - sub-4 minute in 2011.

Warmup: 500 jump rope, 1x10 shoulder press@45#, CFWUx1 (mods: OHS@45#, ring dips), 1x10 thrusters @45, 65#

01/04 WOD

Front squat 3-3-3-3-3 reps

Thank goodness - a non-metcon day. Legs and upper back were sore from yesterday's wod, but at least I wasn't going to feel like puking during this one. My one rep max front squat is 251. Pretty happy with what I did:

225 - 230 - 235 - 235 (re-racked each rep) - 225

That 4th round was so hard and my form was suffering big time. Kept the break as short as possible, maybe 15 seconds. And first front squatting in VFF's (everything in VFF's)...

Warmup: 500 jump rope, CFWUx1 (mods OHS@45#, ring dips), 2x10 shoulder press@45#, front squats - 5@45#, 95#, 135#, 3@185#

01/03 WOD

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Okay, forget this being so far behind. Fast forwarding and following the main page again. Too easy to take time off.

Didn't do much over the holidays, and really have been sporadic with the workouts in December. Ate all kinds of crap so energy level was way down. But now back to it. Nothing like some CrossFit to kick your butt back into reality.

This one looked okay on paper, but as usual, it wasn't. As a matter of fact it crushed me good and let me know 10 days off and bad eating isn't a good thing. I had to do some walking in the final 400m. Did everything in the VFF's.

25:45

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips, 5 pullups total), 2x10 shoulder press@45#, 400m run

12/24

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Another throw down challenge by my friend. She scaled so gave me the okay to scale too. I scalled to: 155 pound deadlifts, 105 pound hang power cleans, 105 pound push jerks. She set the time (her scaling I believe was 105 DL, 55 HPC, 55 PJ). I was confident I could beat that. And I crushed it coming in at 9:52. Beat her by over 5 minutes.

May have to try this one fully rx'd... :)

Warmup: lost notes so don't remember.

12/23 WOD

"Lynne"

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

I do this one with strict pullups. A bit disappointed that my numbers dropped... :(

Rd 1 - 12, 15
Rd 2 - 11, 12
Rd 3 - 7, 10
Rd 4 - 6, 9
Rd 5 - 6, 11

Totals - 42/57 = 99

Previous PR 43/61 = 104

Pullups were disappointing. Oh well. Maybe next time I try kipping pullups. My 10 year old daughter rocked this though:

111 bench press @ 15#, 33 pullups. Should've gone heavier for the bench press with her. She only weighs about 53#.

Warmup: 100 jumping jacks, 100 jump rope, shoulder mobility stuff, 10 pushups, 5 pullups, bench press 10@45, 95, 5@115

12/18 WOD

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Deceptive... Pullups don't seem to bad until you realize there are 90 total, and then you're gassed from sprinting the 400m and doing the air squats. Did this in my VFF's...

16:54

Warmup: 500 VFF jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 400m on treadmill

12/17 WOD

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

With my strength numbers currently up, I was hoping to do pretty well on this. Lot of volume of heavy azz deadlifts. Wasn't sure how heavy to go. Did 325# for rounds 1-9, and then 335# on round 10. Pretty heavy. Back was rounding near the end. Could I have gone heavier? Maybe. First time deadlifting in VFF's...

Warmup: Foley style - 10x1 deadlifts: 135-155-185-205-225-245-275-295-315-340

12/16 WOD

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Yay. Two of my least favorite exercises in one WOD. Oh boy. And power snatches aren't so great either. Scaled to pack version, which is 75 pound power snatches and 15 pound wall ball shots. Still sucked. Would've sucked royally at rx'd.

22:54

Warmup: 500 VFF jump ropes, shoulder mobility stuff, CFWUx1 (mod - OHS@45#), power snatches 5@65#, 5@75#, 5@95#, wall balls 5@15#, KTE's - 5

12/14 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Okay feeling pretty good after a little mini-break. Achilles feel good, body rested, and mind, well mind is always questionable... :)

I like coming back to heavy WODs after a break and this one was right on the schedule. Did okay first time I tried this back on 01/28/10 but was hoping to crush it this time. My strength numbers are up right now so was hoping for some big improvement.

Last time:

Clean - 191
Bench press - 222
Overhead squat - 154
TOTAL - 567

This time:

Clean - 211 (power clean - should've tried more weight in a squat clean)
Bench press - 231 (best ever - probably could've gone more too)
Overhead squat - 196 (PR by 20#!!! Captured on video - legit depth)
TOTAL - 638

71 more pounds! Woo-freakin'-hooooo!!! Man, great night in the gym tonight. Very happy!!!

Warmup: 500 jump rope in VFF's, shoulder mobility stuff, CFWUx1 (mods - 45# OHS, ring dips).
Cleans - 112x8, 156x2, 176x2
Bench - 112x8, 176x2, 196x2
OHS - 44x8, 112x4, 156x2

12/10 WOD

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Fok those thrusters are heavy for me. Could not do 7 in a row even once. Best was 4 and that was my last round oddly enough (guess I really wanted to get it over with).

23:06

4:11 - 4:46 - 5:07 - 4:55 - 4:07

Warmup: 500m row, 10 strict pullups, thrusters - 10@45#, 5@95#, 4@115#, 3@135#
Thrusters by round: 3,2,2 - 3,2,2 - 3,2,2 - 3,2,2 - 4,3

12/07 WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Challenged by my runner friend, I knew I would be in trouble on this one. Ran on the treadmill... and in my new VFF's. Might have been too much volume too soon, as my achilles were tender for several days afterwards. Decided to shut things down a bit as I don't need to blow out one of those. Went out moderately fast, faded in the middle, and then max'ed out the treadmill at 10mph at the end.

1 mile: 6:46
0.75 miles: 5:48
0.50 miles: 3:50
0.25 miles: 1:30

Beat her in round 1, tied round 4, but got crushed on rounds 2 and 3. Overall time was 80 seconds slower. But considering her running volume to mine, I'm pretty happy. I could've run that last 0.25 miles faster if my treadmill had allowed me to...

Warmup: 10 mins on the treadmill at varied speeds including sprints, covered 0.87 miles

12/6 WOD

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Sucked on this one don't have the capacity still to keep major efforts going and faded hard in the end. Did strict pullups as I used a dip belt type setup. Should've put on my weighted vest then I coulda kipped...

Tabata score: 15

Pullups: 6-5-3-2-2-2-1-1
Squats: 11-11-11-11-10-9-9-9
Ring dips: 3-3-3-3-2-2-2-2
Deadlifts: 6-6-6-6-6-6-5-3

Warmup: 500 jump rope in VFFs, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)

12/3 WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Wow saw an amazingly fast time for this on one of my FB friend's site. Two minute range. Crazy azz chit! I looked back at my last Diane and it was in the 13 minute range. Wasn't sure what to expect, but I figured keep the expectations low. Good thing as I came in at 11:22. Still a PR by a fair amount but I have a lot of improvement needed. 225# deadlifts aren't that heavy for me, but that volume I struggled with. And I still suck and HSPU's - lots of room for improvement there.

The Foley warmup:
Shoulder press 3x5 @45, @65, @85
Deadlifts 3x5 @135, @155, @185

12/2 WOD

"Helen"

3x
400m Run
21 Kettle Bell Swings 1.5pood/1 pood
12 Pull Ups

Okay, had low expectations going into this after my less than stellar results in the last two WODs I did. PR was 9:46 on 3/29/10. Figured no way I was touching that, as I was approaching some of my best fitness ever at that time. I thought in the 12 minute range would work for me. Ran on the treadmill again but this time in my new Vibram Five Fingers. Had a really solid warmup and to my surprise I set a new PR!!!

9:41

Hell yeah!!! Did it fully unbroken until the final round of pullups - 3 quick sets of 4. So excited!!! Really wasn't expecting that. Splits were approximately: 2:28, 2:40, 3:33. Forearms sufficiently fried. But happy... :)

Warmup: 1 mile treadmill, variable speeds including some sprinting, 21 KB swings @35#, 5@53#; shoulder mobility stuff; 10 shoulder presses @45#; 5 pullups
C/D: walked 0.25 miles

12/1 WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Okay, so my training schedule is all jacked up so why not continue with Jackie. Another challenge thrown down. Body was starting to feel the effects of the 300 workout but figured I wasn't completely wasted so onward we march. Goal was sub-10 minutes - figured 4 mins for the row, 4 mins for thrusters, and 2 mins for pullups. I was pretty close to my estimate:

4:06 row, 3:32 thrusters, 2:05 pullups = 9:43

So pretty happy with that. Body should start hating me soon...

Warmup: 500m row, 10 thrusters @45#, 5 strict pullups, 100 jumping jacks, 10 GHD situps/extensions, 10 shoulder press @45#

11/30 WOD

"300"

25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups

Ahh yes, the workout/movie that got me into CrossFit. A friend of mine had recently done this and challenged me to it. Figured what the heck, I'd give it a shot. Nice workout to come back to after limited training and crazy eating over the holiday. My all time best was sub-20 minutess - I knew I wasn't there. But was hoping to be within 5 minutes of that time. Things went well until the dang box jumps - they really took a lot out of me. Considered quitting I was feeling like crap. But I soldiered through and finished.

25:36

So not quite there but could've been worse... Oh and this was my first workout in my new VFF's!

Warmup: 250 jump rope, 100 jumping jacks, CFWUx1 (mods - pushups), deadlifts 5@135#, KB clean & jerks 6@35#

11/26 WOD

Ran 3.43 miles of the same singletrack trail I hiked yesterday. Brrr... 37 degrees at the start. Trail was in perfect condition, teeny bit of mud from the moisture but not bad at all. GPS said about 450' of climbing. Sure seemed like more. Could be the lump of Thanksgiving fud stuck in my gut... :)

30:09