Joshie

Um, Wow, that is about all I can say about this WOD. I wrote it down correctly, then got to my globo, and thought I must have been mistaken. I modified to WOD to what I thought, and I was wrong. The Workout:

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (I did 12 tuck)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (I did 12 tuck)

Time: 27:17

I know, this is an awful time. My pull-ups sucked, my squat form sucked. I even thought I would be ok because I was scaling to the Pack workout. Wow, was I wrong. I hope I never see this WOD again.

Linda

I was still riding the high of the WVU win over Pitt this morning when I headed to the Globo. Last time I did Linda, I attempted it RX'ed and really sucked. It took me over 30 min. to complete. This also happened to be the first time my gf approached me about my ego and how it was affecting smart workout decisions. Since then, I have become a huge advocate of scaling, and today showed its benefit. The Workout:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (Body weight)
Bench press: body weight (3/4 body weight)
Clean: 3/4 body weight (.5 + body weight)

Set up three bars and storm through for time.

Time: 12:44

I worked with 175 lbs, 135 lbs, and 95 lbs, respectively. It felt really good to work so hard and have a great time difference. I know that I was bound to get a lower time after lowering my weight so much, but now I have a baseline "good" time to set as a goal next time when I increase my weight a little.

Also, here is a great blog I follow with some really great videos recently posted. You should head over there and check them out.

Double Unders/GHD/Back Extensions

Drug my ass to the gym this morning with the most sore legs I have had in a long long time. Damn 400m walking lunges. The Workout:

As Many Rounds In 20 Minutes:
15 Double Unders
15 GHD (sit-up, Pack scaling)
15 back extensions

Rounds: 10 + DUs and sit-ups

My lower back was really hating me from about round 7 to the end. My legs feel no better.

Off to WVU for the Backyard Brawl against Pitt. Let's kick some Pitt ass.

400m Walking Lunges

My legs were pretty sore from squats on Monday. But, knowing I was taking tomorrow off for the holiday, I decided to suck it up and go for RX'ed. The Workout:

400 meter Walking lunge

Post time and number of steps to comments.

Time: 10:34

Steps: 385

I was really happy with these numbers. My legs are ready to fall off and I feel like I sat on horseback all day long, but, I pushed through and finished strong.

Have a good Turkey day tomorrow. For those who follow Paleo, go wild on the turkey.

Shoulder Progression

I was so happy to see this WOD yesterday after the burpees/squats. The Workout:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

PR's: Shoulder Press: 150, Push Press: 180, Push Jerk: 165 (I think)

I don't have my log book right in front of me, but I am pretty sure these are the numbers. I will double check later. My shoulders have always been particularly weak and I think these numbers should be higher. I plan to work on my shoulder strength during skills days in the near future.

Burpees/Squats

After a day off, my gf and I took on this WOD. She made indian for dinner and was not feeling up to Burpees (understandable), so she took on another WOD. However, even with the pending visit from Pukey, I took the challenge. The Workout:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Rounds: 4 rnds + 20 burpees

In hindsight, I should have scaled this to 15 minutes with 3/4 body weight squats. I did "well" on the burpees, but had to break up the squats into sets of 5 each round. I have a feeling I would have completed about the same number of rounds if I had scaled.

HSPU, Run, Pull-up

Now that my gf is in town for the holiday, we have scheduled our workouts for the next week to maximize work and rest with the busy week coming. We headed down to the globo this morning. The Workout:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Time: 12:13 Weight: 35lbs.

Considering I max around 90+ for single pull-ups, I thought 35 would be pretty easy. However, it was harder than I thought. I felt good on my runs. After the WOD, we worked on snatch and clean form. I noticed that I was pulling prematurely before reaching full extensions from my hip drive. I feel better about it now.

Angie

After continuing to ice my hands, I managed to get them feeling up to Angie last night. I hopped on the bar, did as many butterfly kips as I could, mixed with standard kips, pushing my way through everything else, and did well. The Workout:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

time: 16:57

This was 10 seconds faster than my old time. hell yeah!!!

Today is a rest day because my gf is coming up for thanksgiving and we are going to work on a 3x1 split over the next few days. Kind of.

Push Jerk/L sit Pull-ups

I was feeling pretty good today and iced the hands last night and this morning. The Workout:

Pack Scaling
3 rounds for time of:
95 pound Push-jerk, 15 reps
15 Tuck pull-ups

Time: 5:54

Comparing this time to others from the Brand X forum, thius was really fast. Like twice as fast as other "big dawgs." My only thought is that I was incorrect push-jerks. In hindsight, I was doing more of an extra explosive push press than a proper push-jerk. I assume this is what gave me extra speed and such a great time. I will have to keep this in mind next time I attempt this WOD.

Off to ice the hands again.

Eva

Last night, I was a little nervous about doing this WOD because I was concerned that I would overtrain again. After last week, I am watching it a little closely this week. Anyway, the Workout:

Eva (Porch)
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

Time: 33:31

I only did four rounds because I was burning out hard and the globo was really hot. During the fourth run, I started cramping a lot and was concerned that I would have a visit from either Pukey the Clown or Crappy the Clown (if you get my drift). I hope to work up to five rounds at this time next time it comes up.

Single Cleans and Jerk

First time back after a short break last night. Felt good. The Workout:

Clean and Jerk
1, 1, 1, 1, 1, 1, 1

weight: 185, 190, 195, 195, 200, 205, 185(f)

I matched my PR from last time, but I still count this as a PR because my form was a lot better. It took me back when I dropped the weight to 185 after PR'ing and failed. Actually, I failed twice. It was like my shoulder were so tired from 205 that I could not get myself under the bar during my front squat. I will have to keep an eye on that.

Time off

Took a few days off after what seemed to be severe over training last week. Looking back, my wods were nothing I hadn't done before or something similar, so I am not really sure why they hit me so hard. Three day break, and I am back at it tonight with single Clean and Jerks. Can't wait.

For now, I am sitting in Bankruptcy court waiting to question some sleezebag who owes me clients lots of money. I am bored with this.

Quick question, not to be rude, why don't you see adults with severe autism? Just wondering.

Running

I was still wrecked yesterday from Tuesday's double and the filthy 50 on Wednesday, so I decided to just run last night. I was up to the 5K on the mainsite, but did not feel like going to my globo. I ran around my neighborhood in what I call the intermediate/advanced course of the four I have. I was actually feeling pretty strong until I hit the hill that marks the halfway mark. Then, I think the cold, fatigue, and full stomach from dinner caught up to me. I pushed hard to get the rest of the run in. Ouch. No idea what my time was or how long I want. It was meant as a casual run.

I am off to court today. YAY!!! My boss has jury selection for a personal injury case, and I have to cover two minor hearings for him. Let's kick some ASS!!!!!!

Funny misspellings

I never intend to make this blog a political avenue, however, I can't pass up a chance to make fun of conservatives. When I was in law school, I had a good friend who was a stark conservative and always told me that uneducated people are liberals and once educated, they realize that conservatism is the right path. However, check out this link. I have not read all of the misspellings, but the ones I did see were all from conservative people. Ha, Dumbasses.

Filthy 50

After the grueling double WOD yesterday, I picked myself up this morning and attempted the Filthy 50. It sucked all the way around and I about died from exhaustion. If there was ever a time when I was going to get Rhabdo, this would have been it. I felt like my body was going to shut down during the burpees. Why the hell did the designer of this WOD put them at the end??? Anyway, the Workout:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 23:24 RX'ed

I looked at my last time doing this WOD back in July. I finished in like 25:30 RX'ed. Despite my exhaustion, I wanted to give it a shot and I PR'ed. My goal for this WOD is 20 min, we will see if I can progress enough before it comes up again.

Death By Pull-ups and AMRAP 20 min of Snatch and Pushups.

Let me start off by saying I did not workout yesterday because I received a migraine about 4:00 in the afternoon. So, I attempted 2 WOD's tonight, bad idea. The nice thing was that the globo worker I got to help me actually seemed to be intrigued with my kipping pullups. The Workouts:

"Death by Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 16. New PR, up from 14 in early August.

Complete as many rounds in 20 minutes as you can of: (Porch Scaling)
55 pound Power snatch, 12 reps
10 Push-ups

Rounds: 11

I have not idea if 11 rounds is good. But, after Death by Pull-ups and a tear forming about round 9, I will take it. Now I need to get to bed and let my body recover before the "Filthy Fifty" tomorrow.

Snatch, Overhead Squat, 400m Run

It is official, if I show up at the gym, I am going to give it my all regardless of how tired I am feeling. After last nights running, I was again feeling exhausted and thought I would just do today's WOD taking my time and concentrating on my form. I have been working on my snatch form during skills practices, and as I turned out, I was ready to go full force. The Workout: Porch Scaling

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Time: 15:03

Considering my constant feeling of exhaustion, I think that is a pretty good time. I felt like my snatch form and ohs form was solid, and I am happy with my results.

Funny Sh*t

If you missed "It's Always Sunny in Philadelphia" last night, check out this video. It is hilarious.

4 rounds of 800m Run

The WOD's this week have taken a toll of me for some reason, apart from the fact that I am fighting off the beginnings of a cold, so I made a conscious decision today that I would take it easy tonight and treat this WOD as an active rest day. I would run a fair pace with no worries about my times. I ran on a treadmill at my globo because the indoor track is too small to get in any rhythm, and I am best at keeping a constant pace on a treadmill where I can set it and just go. However, once I started my first round, this became anything but a rest day. The Workout:

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Times: around 3:13 for each round.

I put the treadmill on 10.0, then walk/ran as it sped up. 10.0 was the highest speed. I could have done faster on my first round, maybe my second. However, by the third and fourth, I was huffing it.

Let's hope this did not kill my chances of snatches, ohs, and running tomorrow morning. Night.

Squat, Push-up, Pull-up, Sit-up Progression

Because I have to be at work this afternoon, I got up early and hit the gym hoping my abs were not suffering too much from Annie last night. They were a little fatigued, but so is the rest of my body as it fights off the head cold my gf got over the weekend. I am determined not to get sick, but the runny nose and drainage are setting in.

Anyway, I did the progression WOD from 10/31. I scaled to the "Pack" from Brand X, one because I am feeling particularly fatigued this week, and two because I am making a conscious effort to scale WOD's for a while because I don't think I am a Big Dawg for some WOD's. The Workout:

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

Time: 14:42

I started off strong with the round of 15, but started to fatigue hardcore during the round of 35. I also attempted to throw in some butterfly kips (I have been working on them after WOD's for skills sets), but I just can't seem to get the rhythm down. Hmm.

Note: I had an apology session with the aerobics instructor this morning. I apologized for my "disruption," and she apologized for making me leave because she knows I "have strict workouts I do." I guess that is partially accurate. During the conversation I found out that she also does not like it when I am doing burpees during her classes and the running in and out of the gym to run on the track. At least she knows what a burpee is.

Annie

I took on Annie tonight after dinner. Working out right after a meal is never a really good idea. My abs cramped on me about halfway through, but I was more concerned with keeping the salmon in my stomach. The Workout:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time: 9:30 ish

That is a PR from last time I did this WOD. The last time, I clocked in at 10:06. I will take almost :36 seconds off. I say "-ish" because I started the WOD in the gymnasium where an aerobics/zumba shit was going on. I prefer the gym because I have room to swing the rope for DU's. However, half way through my second round, the instructor told me that she had I problem with my jumping rope because it threw off the rhythm of her music. WHAT THE F?????? So, I did the 40 sit-ups, grabbed my gear, and ran to the corner of the running track to finish. I am estimating that it took me about 5 seconds to do that.

I hate my Globo.

Truth about Ghosts update

Here we are at the beginning of November. I spent the entire month of October watching everything Ghost show on TV I could catch trying to figure out whether the paranormal is real or not. 31 days later, and I can say, I still have no idea. For the most part, everything had an alternative explanation, but there were a couple of things I just have to leave open as unknown.

1. A shadow caught on video that walked behind a refrigerator and across a storage room.
2. Various EVP's that were clear and obvious what was being said (most were unclear)
3. A cord wrapped around an alarm bell on a wall, raised off the bell with no one around.
4. A door closing slowly, opening slowly, and closing again. Then, when replaced by the hosts of the show and asked to do it again, the door shut once more.

As scared as I would be to come face-to-face with a real ghost, maybe that is what I need to finally convince me that the paranormal actually exists. If I do run into a ghost, I would prefer it come when the lights are on, and in the form of a shutting door. I don't want to wake up in the middle of the night and see a figure in my bedroom mirror, or hovering across the room. F'ing creeping.

Meeting the Parents

Well, during my two rest days, I traveled to Southern West Virginia to meet my girlfriend's parents. We have been dating about 6 months. She has lived with my family for a summer while I was studying for the bar, and she was working; however, this was the first time we headed south to visit her family. It was a good weekend overall. Her 2 year old (I think) niece is scared of me. I took the poor little girl all day to warm up to me, but I finally won her over by juggling and then giving her one of the balls. She knows my name, but something tells me that the next time I see her, she will be afraid of me once again.

We also headed to church yesterday with her family. I am not a church goer, and I have to say that "childrens chat" reminds me of Nazi Youth. Is that weird?

5x5 Back Squats

After two days off, I started the week with some heavy Back Squats. Unfortunately, I was unable to lift as much weight as I thought. The last time I did this WOD was last May and I PR'ed at like 245 lbs. Since then and now, I have spend a lot of time correctly my form, and that seemed to kill my ability to lift that much weight today. The workout:

Back Squat
5, 5, 5, 5, 5

Weight: 210, 210, 215, 215, 220

I lift with a high bar squat. I assume that proper form will lower my weight temporarily, but only time will tell.