Monday, May 14, 2012

Catching up part 2: May 2012

I almost gave up keeping this blog updated. It's not really a blog anyway. I just use it as a place to log my workouts. I decided to keep it b/c the other site I log my food on has no search for past activities.

2012-May-14: KO kickboxing class

2012-May-13: 4.1 mile dog jog at town lake  data
     Saw friends a few times, was nice to see & talk to them, stopped a couple times to let dog drink
     overall pretty easy run. Felt good after.

2012-May-12: Garage WOD
     For time: 3 rounds 30 box jumps, 40 abmat situps, 50 squats

2012-May-11: Veloway laps w/Neil - data

2012-May-10: Xrays negative, still taking it easy, did easy yoga and walked dogs

2012-May-9: Shoulder rehab/rest - just walked the dog

2012-May-8: CC WOD
     3 rounds for time: 3 DL 315, 10Burpee, 20DU - DNF (shoulder issue) - just did DU work after 2rnds

2012-May-7: BJJ class

2012-May-6: Went diving, worked in the yard. 

2012-May-5 MTB ride at SCT - data

2012-May-4: Active recovery day. 90min yoga..yikes.

2012-May-3: CC WOD: 5x3 box squat; WOD was no go b/c we ran over so i missed most of it

2012-May-2: 5k dog jog at town lake (data) & BJJ class after work

2012-May-1:  CC WOD: CC Flyers: 14:54 (75lb ohs)
     Krav 2/3 and Yoga classes after work

Catching up part 1: April 2012

Bloody hell...

2012-April-30: Veloway bike ride - ride data & BJJ after work

2012-April-29: MTB ride at Walnut Creek - ride data

2012-April-28: Went diving and walked dogs

2012-April-27: Active rest day: yoga & dog walk

2012-April-26: Trail run, 5.23 miles at SCT - run data

2012-April-25; BJJ class

2012-April-24: TP class at CC; Krav L2/3 & Yoga after work

2012-April-23: Mobility class at CC; BJJ after work

2012-April-22: Nice dog walk, worked in the yard a lot (not fun)

2012-April-21:MTB ride at SCT (ride data) & dog walk

2012-April-20: Active rest day - nice walk with dogs

2012-April-19: CC WOD,
     Deadlift 5x2 & For time: 30 OH lunge 45#, 30 g to oh plate 45#
     Krav L2/3 & Yoga classes after work 

2012-April-18: Lunchtime run & BJJ class after work

2012-April-17: CC WOD,
     For time: 50kb clean, 25 c2b pullup, 50 kb snatch, 25 burpee 

2012-April-16: Lunchtime run & BJJ class after work

2012-April-15: Scuba diving & walked dog

2012-April-14: Yoga class & greenbelt hike 355min

2012-April-13:  Active rest day - yoga & quick dog walk

2012-April-12: CC WOD,
     3 rounds for time: 50 squats, 10 dual kb clean 24kg, 7hspu

2012-April-11: lunchtime run, BJJ class after work

2012-April-10: CC WOD,
     5 rounds for time: 15 Box Jumps | 12 Pullups | 9 KB Swings (1.5pood/ 1pood)

2012-April-9: 2.4mile jog & BJJ class

2012-April-8: Greenbelt hike; 305min

2012-April-7: MTB Ride - ride data

2012-April-6: Active rest day - yoga & quick WOD of situps & dbl unders

Friday, April 6, 2012

Double Unders

AARRGGGGHHHHHHHHHHHHH! I hate hate hate double unders. I hate them because I suck at them. They whip my legs, back, and sometimes my face with no mercy. They are a constant, often quite literal, pain in my ass. This is why in April 2012, along with a buddy at Central, I have started a serious effort to overcome this demon that haunts me when I see it on the whiteboard at Crossfit Central.

Crossfit Central WOD
3 rounds: 2-3-4 press, pp, pj   @ 95, 105, 115

15-10-5 - Front Squat 155#
5-10-15 - HSPU
9:36 Rx - although a few of the HSPU were iffy to be "no reps" :))

Later: 50 double unders & dog walk

Krav L2 class
50 dbl unders & walked dogs after

Crossfit Central WOD

Benchmark (retest in 6 weeks)
3 rounds:
10 Deadlifts (315/225)
50 Double Unders
Finished 2 rounds RX

Krav L2 class, walked dogs after

Mountain bike ride at Pace Bend. It was a crusher!

Friday, March 30, 2012

April 24-day Challenge

A buddy of mine and I are doing a 24 day challenge starting April 1st. We will eat clean, work out at least 30min a day, and log it all. What can we do in 24 days? We'll see...what can you do?

5k jog with dogs...not so fun to run two big dogs. One at a time from now on.

Crossfit Central WOD
5x3 Front squat
135, 155, 185, 225 (out of time)

For time:
21 burpee to DB snatch 45lb right
21 ring dips
21 burpee to DB snatch 45lb left
21 ring dips
8:53 RX

Wednesday, March 28, 2012


Handstand pushups have been one of those movements that I really struggle with. Yesterday I was able to knock out 5 unbroken, twice, and I think I have the whole upside-down thing 1-2% better... so anyway, 5 is a PR and a pretty f-king awesome feeling. Anyway, on with the WOD Log...gotta get to a meeting :)

Krav 1 and 2 classes, 60min each. Lots of ground fighting! Really fun. Really really tiring!

Crossfit Central WOD
"Mary" - 20min AMRAP
10 Pistols
15 Pullups
4 rounds + 2 pistols (had to use squat rack for balance on pistols, the rest RX)

Monday, March 26, 2012

My games are done.

The 2012 Crossfit Games Open is in the books. I had no idea where I would place, or even if I could finish all the workouts as RX when we got started. I am happy that I was able to get points in each workout, but have a long list of improvements to work on before 2013. I went into this as a participant, not a competitor and I am OK with that. I am a realist and know where my current limitations are. I will work on them for the next year and see how much better I can do. I didn't come close to making it to the regional competition, I probably wont make it next year either. I will be closer than this year, though...that is the goal.

Krav 1 and 2 classes, 60min each.

MTB ride at Walnut Creek. My seat broke, so I got a whopping 2 miles in. Epic. Spent rest of the day working in the yard. Good times.

Ran 5k at hike & bike trail. Forgot my Garmin, no data... was about 30min or so.

Crazy sore again! Did yoga, walked dogs, called it a day!

Crossfit Central WOD
2012 Crossfit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters, 3 Chest to bar Pull-ups
6 Barbell Thrusters, 6 Chest to bar Pull-ups
9 Barbell Thrusters, 9 Chest to bar Pull-ups
12/12...15/15...etc until you run out of time
Score 54 reps RX

Veloway Ride
4 laps.  Ride data

2.5 mile run
Run Data

Crossfit Central WOD
3 rounds
500m row
21 sq cl to thruster 45lb lb DBs
19:40 Rx

Still recovering from crazy 12.4 leg sore..walked dogs for about an hour, TP, stretching, etc.

Active rest day, yoga & dog walk

Friday, March 16, 2012

Wow...Games WOD 12.4

Well, the 2012 CrossFit Games 12.4 WOD, for me anyway, is in the books. It was a miserable 12 minutes, to be honest. The last time I did "Karen" I finished in around 8min, so I was thinking that I should be able to finish about that same time or so then try to get through as many of the double unders as I could. What happened was the wall ball took longer than I had planned and the double unders after them where ridiculous. I strung two together one time, the rest were either singles or misses. Totally wiped out, and a bit dejected, was how I felt when time was called. I thought I could get 200+ reps and ended up well short of that.

Crossfit Central WOD - 2012 Crossfit Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Score: 159 Rx

Wednesday, March 14, 2012


I really don't get all the whining and complaining about DST. I love DST! I wish we had it all year, too!  I love getting done with work and having a few hours of light left to do stuff outside. It'll be great to be able to get in a couple rides a week on my mountain bike. Fortunately there are a couple nice trails within 20min drive from my house.

I can't wait to see what the 2012 CrossFit Games 12.4 WOD is! Thusfar the experience has been really fun! The workouts have not been anything I really excel at, which is pretty much what I expected. Maybe I'll get lucky one of the last two weeks, but probably not.

Krav Maga L1 and L2 classes, 60min each.

Crossfit Central WOD
8min AMRAP
10 L & 10 R - DB strict press, 35#
25 squat jumps, 20 situps
3 rounds - was a warmup wod, coach said dont go all out!

15min AMRAP
3 DL 275#
6 pullups
9 pushups
8rounds RX

Krav Maga L1 and L2 classes, 60min each.

Veloway, 3 laps. Passed 15 roadies, not passed by anyone! Love it.
Ride data

Pouring rain! Did skill work in garage:
double unders
over head squat
nothing timed, worked for about an hour

15 min AMRAP
10 pushups, 10 double under, 10 situps, 10 kb swing 44lb
walked the dogs