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.

23 Lynne CFWU x1 ( 7strict PU's)

Knowing I was going to do Lynne yesterday I weighed myself upin waking up, 170lbs. Wow, okay I had hoped I would have gained some weight but I beleive I have become leaner because as strong as I have ever been so its good news.

I tried one rep of 170lb BP and found it difficult enough to the point that I would be getting one rep, maybe, by the end of the workout. So instead I did 135lbs or about 75% BW. Pullups I intended to keep strict but found myself kipping. By the end though I could only do one so to increase intensity I added 15 jumping pull ups.
So here's the breakdown:
1) BP 8 PU 18 kipping
2) BP 6 PU 8 kipping
3) BP 5 PU 3 strict
4) BP 4 PU 1 strict 15 jumping
5) BP 7 PU 1 strict 15 jumping

I wasn't sand bagging. The reason for the increased BP on the fifth round was thast I had to wait about a minute to get back on the BP as it was being used.

Cool thing happened though. Afterward I still had time before work so I did some squat therapy. tried some pistols-yeah right. then some Turkish getups with an 8kg med ball. One of my co-workers was watching and tried the pistols, he did a lot better then me. Then he tried the Turkish get up and didn't do too bad. He would probably do well at Crossfit if he would give it a shot. Another co-worker and friend of Steve's was in the gym and asked about the TGU as well. I explained to him a bit about a crossfit and that Steve is right into it. So he tried Lynne. Afterward he said he had enjoyed it and really felt the impact of the straight work no rest style of exercise.

21 Diane, 22 7x3reps Hang squats

I like the idea of counting workouts, it helps keep you honest. I looked back at my schedule and figured that I had completed about 20 workouts since the new year.

Diane: 12min. I knew going in I couldn't do it with 225# deadlifts. I started with 135's and was surprised that I couldn't do 21 straight reps. I switched to 115# for the 15 and 9 reps. This was quite manageable and I was able to crank them off with great intensity. I had to use a bar on a smith machine to support my feet the handstand pushups. Workout felt great.

3-3-3-3-3-3-3 hang squat cleans: 75#. I started at 45# and paid attention to my form as best I could. The last 4 sets were all at 75# I think I could do more but I would not be able to concentrate on my form as much. It felt great today. Bit of a surprise following the workout I had to help some gear from one to the other. The gear was mainly in big bulking bags and weighed about 40#'s each. We moved them about 70 steps. Another good workout! We worked steady for the better part of an hour.

A quick word about diet. I have been following a zone like diet for sometime. My wife has pneumonia , my daughter was ill several co-workers and 'clients ' as well. All I got was sore throat for two days and a minor cough. I have no hard and fast proof but I have to think a healthy diet and therefore healthy immune system has something to do with it.

Finally there is a semblance of normalcy in my sched.