JT

With continuing pain in y foot, I decided to take on an upper body WOD on Friday. The Workout:

JT
21, 15, 9

Hand Stand Push ups (I did a barrier progression)
Dips (RX'ed number of paralletes)
Push-ups

time: 5:55

I really need to add HSPU's into my warmups so I can move beyond the progression.

Single Back Squat

I did a WOD from Crossfit Connections on Wednesday night. That turned out to be a mistake as I bruised the pads of my left foot while running and performing other explosive lifts in my Vibrams. Damn.

On Thursday, I did the posted wod for squats. While I was over protective of my foot, the solid pressure did not hurt as bad as walking. The WOD:

Back Squat
1, 1, 1, 1, 1, 1, 1

weight: 280, 280, 285 (pr), 280, 275, 275, 265

I noticed that my knees would move inward slightly as I began to stand out of the squat. I would instantly pause and push my knees back out before completing the squat. I am assuming this was because of my exhausted, sore hamstrings.

Crossfit Total 2

I thought this one was pretty good. I usually do not do the regular Crossfit total, but I thought I would give this one a shot. The Workout:

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

Weights: 210, 255 (Pr), 185 (Pr)

I will take two PR's.

Deadlifts and Pull ups

I am late once again. Monday's wod was a tough one. I thought I would rock out the pullups, but they proved to kill me. The Workout:

For time:
225 pound Deadlift, 15 reps (I did 185 lbs)
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time: 12:56

This was about a minute longer than I wanted. My unrealistic goal was 10 min. My realistic goal was 12 min. My forearms were the main problem. My legs were pretty strong, but I had trouble holding on to the bar after so many reps. Something else to work on.

Double Unders and Back Extensions

I headed to the gym this morning before going to work for a few hours. I was happy to see there was no real lifting involved. Not that it made it any easier. The Workout:

Three rounds for time of:
50 Double-unders
50 Back extensions (Sub'ed Good Mornings)

Time: 11:52 (I think)

The Brandx forum was down this morning, so I could not see the scaling. I did this one as Rx'ed. The DU's were not a problem, but my BE's took me forever. My hamstrings were engaged most of the time and feeling pretty sore.

Clean and Jerk and GHDs

With not-so-sore hands, but really sore arms and legs, I threw myself to the wolves last night. The Workout:

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps (I subbed 30 sit-ups)

Time: 9:02

I was strong through the first round of clean and jerks, but then my shoulders really started to give out. Adding to it the fatigued legs, and I was taking quite a few rests. I got through my sit-ups without more than a breath rest.

5x3 dead lift

Ok, I know, it has been a long time since I posted an update on my wods. I will explain in subsequent posts. After being wrecked from the squats, pull-ups, and push-ups, I was happy to do some deadlifts. The Workout:

Deadlift
3, 3, 3, 3, 3

weight: 275, 285, 295, 305 (PR), 305(not so good)

My form broke on the second attempt at 305. I should have dropped the weight and finished strong.

Squats, Pull-ups, Squats, Push-ups . . . Repeat

I have been waiting for a time to do this WOD. It looked tough as hell . . . and it was. The Workout:

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Time: 17 min. and 15/35 pull-ups.

I was really happy to get past 12 minutes and my goal was 20 min, so I think I fared pretty well.

Forced Rest Day (Hate it)

After a really nice, relaxing weekend, I got all excited to go to the globo tonight and rock out some deadlifts in my vibrams. However, after emailing a trainer-friend, I learned that the gym closed at 2 today. What the f??? Sure, it is a holiday, but there are plenty of holidays that the Globo couldn't are less about. Why MLK Day? Why is today more important than say George Washington's Birthday? I know I can just workout at home, but it is the principle. I can't do deadlifts at home because I don't have the weights. Hence why I go to a gym and pay $50 a month to use shitty old equiptment in a room taken up by machines.

Oh, and I had a bad day a work and I don't think I have enough boose to get drunk seeing as how I rarely drink anymore. At least Star Wars is on Spike all night.

Later!!!

Lynne

With sore legs, ass, and abs (not sure how the abs are so sore) from the broad jumps the other day, I was looking for to this last night. I had a trainer at the globo spot me (he is the only one who knows about crossfit), and I pushed through the bench presses. The Workout:

"Lynne"

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

Reps: 12/23, 10/20, 8/18, 8/18, 7/18 @ 175 lbs.

Pretty happy with this one. My bench has always been characteristically weak. However, I recently discovered that my one rep max went well above 200 lbs, and I was pleased to get over 10 reps on my first round.

Lunges, Broad Jump, Run

This workout looked pretty awful, and it was. But, I strapped on the vibrams, held my head high (metaphorically) in front of all of the machine users around the tack at my Globo, and pushed through. The Workout:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Time: 18:34 (Rx'ed)

I am pretty happy with this time, though it involved a lot of resting. The broad jumps were by far the worst part.

Single Push Jerks

This was a good WOD to start the Week. The Workout:

Single Push Jerks
1, 1, 1, 1, 1, 1, 1

Weight: 195, 195, 200, 205, 210 (pr), 185, 135

My form deteriorated on 210. My weight shifted forward, them I over compensated backward, then stuck the weight. After that, I was dead and struggled at 185. I finished at 135 to end with good form.

Food as a Drug

While I was preparing to binge on Indian Food last night (Holy shit I love Indian food), I was reading through the menu. The menu was set up like a book with a ton of options and little blurbs about India and its food. One blurb was about how the Indian culture looks at food as not only as necessary to sustain life, but as a drug or medicine. It talked about how the Indian culture uses different spices for medicinal purposes. I could not help but think about how Dr. Spears promotes this in the Zone, how much of a foreign idea it is to so many people, yet how the idea and practice has been around forever.

I, unfortunately, think I have taken this too far as I now think that I can cure anything with food. We will see how my theory holds up in the upcoming year.

Single Power Cleans

Sorry again for the late post. This was Friday's WOD. I remember sitting in school thinking, "I don't see how life can ever get in the way of me doing all these fun hobbies." Now I feel like everyone else who comes to this epiphany the hard way. Anyway, The Workout:

Power Cleans:

1, 1, 1, 1, 1, 1, 1

PR: 210 lbs.

I have had a pretty bad weekend of nasty eating. Indian for dinner last night: Total pig fest.

Wall-Balls and Pull-ups

After a day or two of my hands hurting pretty badly, and two blisters, I was questioning this WOD. But, once it came time to work, my hands were fine, and a little tape protected those tender spots. The Workout:

Five rounds for time of: (Pack Scaling)
50 Wall-ball shots with 20-pound ball to ten-foot target (35 Thrusters with 45 lb bar)
25 Pull-ups (15 pullups)

Time: 16:30 something

Once again, I find myself posting a day late, at my desk, during my lunch break. I don't have my log book in front of me. I did almost all pullups as butterflies and loved it.

More Family Court Fun

I represented my first Stripped yesterday. A true milestone for any rising defense attorney. However, it was not in criminal court. My client was arrested for failing to appear at a child support hearing. Well, I marched down to family court, met the client (actually a pretty cute girl), and after turning her in to the authorities, headed down to the holding cells to make sure she was ok and talk with her more about the case. While there, the officers served lunch. Ouch, that sucks. Chalk that up as another reason to avoid crime. Two pieces of white bread, slice of american cheese, slice of bologna (or something that looked like it), a pint of orange juice, and two oreos. Not exactly Zone approved. I understand that the county cannot afford to feed the masses in prison, but come one, what about a little baggie of carrots, small bottle of water?

Needless to say, I felt a little guilty when I headed back up to the nice cafeteria to eat my pear, five blocks of cold cuts on whole wheat, and pumpkin seeds. Then I got the case dismissed. GO ME!!!!

Muscle UPs and Squats

I was excited for this WOD. Ever since I learned that I am able to do MU's on a bar, I look forward to MU WOD's. The Workout:

Three rounds for time of: Porch Scaling
12 Muscle-ups (did as many MU as I could, then finished up to 15 reps with Pull-ups and Dips)
75 Squats

Time: 13:01

After receiving a small blister from Barbara on my left ring finger, I taped it for protection. I protected it, but developed a nice big blister on my right palm. Damn. Two days on, and it is already time to give the old hands a break.

Barbara

The first day back after a short vacation. It was tough. I felt a little more gassed than usual, and I found my motivation struggled. The Workout:

Barbara: RX'ed

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Times: 3:09 (PR), 3:26, 3:54, 3:54, 3:47

Not sure what happened on rounds three and four. I was able to perform unbroken pull-ups, but my push-ups, sit-ups, and squats were broken on every round after the first. I think my sit-ups are getting better.

Back from Vacation

Well, the family returned from Jacksonville, FL yesterday. My overall impression? I don't like Florida. It is too flat, too busy, and somehow we managed to pick all of the restaurants with all of the sucky wait staff. Or, maybe, people in Florida just suck at waiting tables. We did have one dinner full of great service, and I loved it. Being stereotypical, I think it is the laid back attitude of the south that just bothers me. I don't understand how they get shit done. Adding to it, WVU lost and I had to listen to Florida State's stupid cheers and a bunch of fans talk about how WV is full of a bunch of impreds, and I would have rather stayed home and made money all last week. Oh well, it was a nice New Year vacation spent with my GF and family.

I did manage to keep up my WOD's while on vacation. I had to improvise a little, but I worked hard to keep up a good pace. My diet was so-so. This was the first vacation I took since becoming strict on my Zone diet, and I realized it is really hard to stay in the Zone while eating out for every meal. Yuck, my body feels out of balance, and it felt great to cook my own breakfast.

Back to the Globo today. I am going to start with Barbara to get my mind and body back on track. Can't wait.