5k ROW 21:56

Tough go but feels good a couple hours later. Avg split time was 2:11.6/500m. I noticed a lot of whining in the crossfit comments section, pathetic. I am not a superstar or going to compete at the games ever but I don't piss and moan about the work that has to be done either.

KETTLEBELL TRIO

7-5-3 swings cleans and snatches. AMRAP 20 23rnds.

Obviously due to the cleans and snatches these were all one armed. Felt good. I am trying to do more kettlebell work as a method of rehabing all my right side injuries. I will still crossfit just with an emphasis on Kettlebells. I will also try to do 5-10 minutes of kettlebell work on its own daily. My workouts have been less aporadic then my posting but still not great. Lets see whats happens.

There will be Kettlebells at work now as well making it easier.

Helen 11:48

Something I did not mention last time was that the ball ripped a piece of skin off my right thumb. I did not realize how often you put pressure there, just glad it wasn't on my palm from pull ups.

Spoke with a co-worker about CF yesterday, sounded like many of his exercises were similar and if he had put a stop watch to it, it would be close to CF. He did compare it to P90X, (groan). He was interested in the rings. I brought them in tonight and we goofed around on them for a bit. He got a muscle up in about 5 minutes. Damn, I got close, but it is not a hand grenade so it doesn't count.

As an intro to CF we did Helen. The only problem I had not solved was that there was only one pull up bar causing some delay. He did really well, way better then I did the first time I did Helen. Afterward he was exhausted and said he had not been that beat since he had been in a good wrestling match. Good show on his part too considering he had run 5K earlier in the day and walked at work for about 10K.

My ankle still hurt while running, but once I stopped it was almost all gone. I wonder what would happen if I only trained my left side and let all the injuries on my right side rest.

felt good, I think I get my Helen to 10:00 before the year is out.

KAREN

17min pretty much right on. I knew this is the wod I should b e doing when I realized that I didn't want to do it. I've changed my warm up around to be mainly working on weak points like thrusters, handstands, and overhead squats. Talked to a guy at work about CF he wants to be a bodybuilder so I showed him Josh Bunch.

My injured ankle has been nagging me lately so I had cut back on workouts. I felt terrible, soft slow, guilty. I was told recently by a Dr. that I should be resting the ankle as much as possible and not straining it. I think thats why I decided to Karen, give it a shot see how my ankle feels after that. I also feel a fight gone bad in my future, the box jumps would be a good test.

21 Thrusters and 21 double unders x 5

OUCH!. My legs are killing me. I knew I would not be doing this one as Rx'd. I did 45lb thrusters to keep the intensity higher and tried to do 21 double unders. for some reson I would often hit the back of my head with the rope. Anyway I reduced it to 50 reps of skipping after I realized I would be all day trying to get 105 Du's. 16mins in total. which was okay. I think I will need to work on DU's in my warmup and I will add 10lbs next time.

Lynne

5 minutes, plus minus.  5rnds of max reps BP and PU.  It was a terrible workout.  I felt like I was ready to go but when I started it was as if I had not warmed up at all.  the breakdown went like this 2/16, 1/13, 1/8, 1/6, 1/5.  Absolutely terrible.  I guess thats why we keep track, I don't want to perform this poorly again.  Diet today was not great either.  

Deadlifts 1 RM x7

No PR today but about 2x body weight anyway. 315, 335, 335, 345, 345, 365FAIL, 335, 315. It seems deadlifts come up when I get bad news. I like them to help get rid of frustrations. Its also kind of funny to see people look at a skinny guy lifting that kind of weight and say don't yourself. Whatever go back to your preacher curls/TV routine.

In January I started the Starting strength routine. I found that I was getting pretty good gains in most things. After about a month I did Helen to see how I felt. 17 minutes later I thought I would be calling 911. my best time 11 some minutes. clearly stopping the met con all together takes its toll. That being said I am leaning towards the strength biased style of crossfit.

Rest Day

Today was a rest day thank goodness. Had no time had to deal with a vehicle rollover where a 17yr old tried to answer cell and lost control. He is on life support. Don't think I will be using my phone on the road anytime soon.

"ERIN"

Tougher then it looks 24:54 first to rnds were as Rx'd. In order to keep some intensity to it I dropped to 30lb for rnds 3-5. It feels good to get back to doing CF regularly even though my ankle is not completely healed.

First Post in ages. Did the Ironman and loved it 7:39 I think. Also new Deadlift PR of 360#s. improved my garage Gym and added a daughter and enrolled the other into gymnastics. Plan on attending a level 1 cert in August.

37-39 and another PR

I did Kelly in about 30minutes. I forgot to check the the time at the start of round one, plus the box wasn't high enough neither were the wall balls. Taking those things into account I added a bit of time to what I think I had. So at least I have an idea where I should be. Got an interesting response from another co-worker stating it looked exhausting. I could hardly breathe when I responded, without stopping, that that was the idea.

I did Deadlifts the next day. Wanted to hit 300 but no. I hit 285#lbs though so that's a new PR. I failed it once and I did not look pretty when I got it. with veins popping red face and the like. So many people were more concerned that I may hurt myself with my workout as opposed to paying attention to their own 5 minute break between sets. I never felt an ounce of pain from doing the workout.

I did Helen at the gym with Coach D. It was open gym day and I looked at what others had done. Some of them were a little daunting especially as I was dehydrated from being out and about all day. Anyway did Helen in 13 minutes even. The last run was killer and oddly it was the first two sets of KB swings that were the hardest.

I have been asked to do the Petawawa iron man at the end of the summer. Don't know if I want to or not. I currently don't feel at all ready for it. time break out the ruck I guess.

36

Did the 1x 5 shoulder press 3x5 push press and 5x5 push jerk. I used 95 lbs for the first exercises complete and and for the first 2 sets of the push jerk. The last 3 sets were at 85lbs. I was happy, but not satisfied, given my shoulders are notoriously weak. Unfortunately there was a week in which I really did not get a good work out of any sort. I would do sets of push ups etc here and there but nothing that could be considered a work out. I need a couple more hours in the day.

I had a bit of extra time after the workout to work on some things so did a few weighted pull ups and dips. I also held myself off the ground on parallelettes four or five times for ten to fifteen seconds. Slowly building to that 10 second L sit. Then I did a 135lb Power clean. Good for level II.

33,34,pr's,35

So its been a few days.

#33 was four times 800M with as much rest as necessary in between. I never let myself get 4 minutes of rest it always around three. It was also on a treadmill so I could measure the distance accurately, just over o.5 miles. times were 8:15, 8:15, 8:10, and 8:08. I can go faster next time. I think the treadmill makes it easier to get good times too.

#34 3 rounds of 30 GHSU's and 25 back extensions. I couldn't do 5 rnds due to time again never thought this exercise would be so difficult. Plus I had to use a big ass rubber ball and a smith machine and bench to try and make a GHD. At any rate my abs and back felt exhausted for a couple days.

PR's. Sunday was rest day so I just played around a bit. I did a Turkish Get Up on each side with a 50lb Db. They weren't the prettiest thanks to my core being destroyed from the day before. I also did one on the right side with the 45lb Oly bar. Thought that was kinda cool because it is so awkward. Tried it with the lefts side and on I lost it on the way day bring my leg back around to the front. Oh well. Then I tried Deadlifts. I warmed up a bit and tried 260lbs for the lvl II 1.5 times BW DL. after i got that twice I thought maybe I counted wrong and had some confirm it. Then I did two more at 275lbs. Not earth shattering but way better then the last time I did DL's. Technique and confidence were here.

#35: KB Trifecta brought a co-worker in to the CFL so they could see what it was like. bastard beat me in the WOD. 10 KB swings 5 Kb cleans, and 3 KB snatches at 1pd as many rounds in 20 min. I got 19 rnds and 10 swings. co-worker got 23 rnds I think....jackass.

32 Fran

Fran 12:30 with 75lb Thrusters. Its a PR but the time I was looking for. I think I am likely not efficient enough on the Thrusters. Add that to the list of things I need to work on. Failed to mention handstand play the other day. I have no confidence that my shoulders will hold me so I almost put my head through the wall. Apparently I looked pretty funny. I am going to have to alter my goal to maybe one Handstand pushup seeing as right now I don't even have a handstand.

31 5 rnds 1 min each with 1 min rest 25# DB lunges, abmat situps, tuck jumps.

I did the WOD with two other people. Got my ass kicked. I did tuck jumps, they did heavy rope skipping. I can't skip to save my life. If I could I'm certain my score would have been a far sight better then 367 reps. While I was getting 20-30 reps on the tuck jump others were 40-60 reps on the skipping. The linges and situps were all fairly close. I think if I learn to skip better, I can easily hit 400.

Tried handstands, sort of had one for about 5 seconds, needed help to get into position though.

29 75 Pull ups/dips 30 Baby Barbara

Both of these workouts were scaled for a time crunch. The pull ups and dips were instead of muscle ups The goal was 120 to simulate 30 MU's. Not enough time though so 75 is all she wrote. I started doing Barbara and realized I wouldn't finish it in time for work so I halved everything. It took 19 minutes and I found perhaps halving it was too much of a reduction. I'll have to figure out something else or get my sorry ass to the gym twenty minutes sooner next time. Both workouts felt great and again generated conversation among other coworkers in the gym. I have posted the skill levels in the gym hoping to get people to try something new.

I now have a cold and am quite congested. I fought it off for about three or four weeks.

28 CFWUx1 BWUx1 1111111CJ.

Personal best on the C&J 105# not that its a great number but its still better then it was. Myself and a couple of co workers were discussing staring a fitness competition at work. A way to generate friendly competition and maybe get people off the couch a couple more times a month. Maybe stop them from eating McD's and Wendy's. A few people are into unfortunately other people think it sounds like work. Too bad. but its not done yet.

26 and 27 FGB and 5x400M run

Did Fight gone bad, however I did not have access to a rowing machine so a substituted 4lb SDHP's which sort of sucks because your already doing them earlier in each round. Didn't keep score, but it would not have been very good anyway. I lacked the ability to work for the full minute in second and third rounds.

The WOD is 4x400m but I couldn't remember that so I ran a fifth. Used a treadmill so the results are a bit hard calculate. The treadmill is definitely not ideal for this. It takes so long to get up to speed that you waste precious time just building to the sprint. That being said my fastest time was right around 1:18. Can't tell for sure thought till I get to track and run it there for a PR.

Brought out the rings. A co-worker who has been doing some crossfit on their own was working out where I set them up. He was familiar with the muscle up but had been able to do one in the past. I tried a couple without success and then he tried. I simply showed him the false grip and before you know it he did one. First try. Motivated by his success I tried again, no luck. He mentioned that it did not look like there was enough intensity at the top of the pull up on my last try. So I went hard the next time round. Not sure how I did it but I launched through the rings and had to let go because I was basically flying forward. So still a failure. No MU for me today but the other fella got three so good for him. I will do my WOD quickly and then head down and try again tomorrow.

25 Run 5K

5K in 21:57 on a treadmill. 23 seconds faster then exactly one month ago without doing any running in between. Interesting. Tried some of the tests from the 4 levels of fitness. I did three level 2 skills. I did 30 PU and 1x BW BP, 15 Hanging knees to elbows, and 20 dips and 1 1/3 BW Dip. I felt great.

Spoke with an Olympic lifter at work showed them my legs when I explained the last WOD. She was impressed that I had done them right. Today in the gym a guy doing 'deadlifts' with about 70lbs suggested I might have been doing them incorrectly. I corrected him.

Good day.

24 CFWU x1 4rds x20each 24"box jump, 20lb med ball clean, 2060%BW deadlifts

WOW. Day with coach Dave. Worked on Deadlifts, SDHP's, Med ball cleans and Box jumps. I was better at these skills then the others in that I required less corrections. That was a confidence boost until the WOD. This WOD really demonstrated my lack muscular endurance. Never being gassed on the last two rds, I was gassed before I did my first deadlift. Scored a time of 29:54. I was in a lot of pain, none of it bad, but pain none the less. Somehow I ended up with rug burn on my forearms, nothing serious almost gone and its only 28hrs since. My legs show how close I addressed the bar on the DL's.

All in all lots of fun.