Thursday, May 26, 2011

What a day

What a day! It's only! It feels great to be done with all my "critical" stuff before lunch! Planned yesterday, execute today. It works!

This morning I got up early and walked with the old dog for about 45min, did some core work, and rolled out. Nothing special, but a good way to start the day in any case.  Then the pain's wod at central was a SOB!

2011-May-26 Crossfit Central WOD
225, 225, 275, 315, 335, 365

AMRAP 12 min
6 SDHP 95#
9 Games-Style Pushups
12 Box Jump
9 rounds RX

Crossfit Endurance WOD
Bike 35min time trial... ended up just doing 3 laps at the Veloway with a friend.
37:20 -- 9.3 miles

Wednesday, May 25, 2011

New benchmarks and a new job!

Seems like we have a lot of new benchmarks, which will help us track whats going on. Lots going on, not much time to post blogs...

I start a new job on June 6! :))

2011-May-24 - Crossfit Central WOD
“Nicole” – AMRAP in 20 minutes
Run 400m
Max Pullups
5 rounds & 52 pullups RX - one pullup more than last time

Rest/Sick day - was not feeling well at all.

Went diving all day with tons of friends...good fun

Did some old-school "bodybuilding" lifting
5x5 lat pulldown (250lbs)
5x5 Incline bench press (185lbs - no spotter, so not too heavy)
50 dips
5x5 Shoulder Press 135, 135, 155, 155, 175(fail)
Run 800

Zumba - yeah, for real! haha fun
Yoga for athletes

Thursday, May 19, 2011

Back online...

I guess blogger is back up. I haven't really looked in a while. I'm very much over the services I use being down...this, PSN, etc...what's next? heh

Crossfit Central WOD 2011-May-19
7x1 weighted pullups
0, 10, 10, 15, 15, 20, 25(miss)

5 rounds (15min cutoff)
12 bumper plate burpee, 45lb
200m bumper plate run, 45lb
finished 4 Rx

Crossfit Central WOD 2011-May-17
1/1, 2/2, 3/3....10/10
Front squat, 135lb
Ring dips
10:07 Rx

Workout 2011-May-16
Run 5k
core work 
Workout 2011-May-15
Hike, 2.5hrs

Thursday, May 12, 2011

Horray for some rain!

I'm not too worried about rain when it's time to go to the gym. Who cares if you get wet? It definitely changes the drive to and from though...geez. We definitely need the rain - too bad it didn't rain all day.

CC WOD 2011-May-12
Power clean 5x5
135, 135, 155, 175, 195

db power snatch L - 50lb
db power snatch R - 50lb
14:56 Rx

Tuesday, May 10, 2011

Working it out, part 2.

My back is feeling better, though not great. I am glad I did some OHS today and will hit that foam roller & do some trigger point later this afternoon.

My job offer is still in the wind, seems like. We'll see how good of a negotiator I am...I want more $ than they are offering. I will probably have better luck finding the winning lotto ticket for the next powerball.

Crossfit Central WOD 2011-May-10
5 rounds
400m run
15 OHS, 95lb
3 rounds @ 75lb completed - 20min cutoff
still sore back, kinda slowed my roll some but better than not doing it, right?

Went hiking with the dogs after dealing with both our vehicles being broken down / needing repair. At least hers is in warranty!

2011-May-7 & 8
Went diving :)  Great weekend!

Crossfit Central WOD 2011-May-6
5x3 backsquat
back very tight, stayed light w/good form & depth

5 rounds for time, 15min cutoff
15 pullups
30 abmat situps
4 rounds & 6 situps RX

Thursday, May 5, 2011


Tuesday my back did something weird doing the CC Flyers WOD - it hit fast, like a bad cramp almost. It's still a bit sore, but getting somewhat better every day. I decided to not go to CC today, and to keep hitting the triggerpoint and foam roller. I'm gonna go for a few mile run after and see how it feels. It's hell getting old, eh? heh

Active recovery - triggerpoint, foam roll, stretching, to loosen up my back some more.
2 mile run
50 situps
4 mile bike ride
50 situps

Active recovery - triggerpoint, foam roll, stretching, light Yoga for an hour.

CC flyers
DNF - back hurting pretty bad, so just ran & did box jumps which were not terribly comfortable either.

Monday, May 2, 2011


I have been offered a new job, which is a promotion. I am not sure how that will affect my usual noon-time class, but it's all good - it'll be worth it either way.

Finishing up a nice "recovery week" was good, and the seminars I attended at Crossfit Central were both great - thanks to the coaches that took time to pass on the info - Megan & Crystal were both great. A lot of my mobility defects can easily be reduced with some time and effort. I'm gonna do a mobility WOD every day. It wont take much investment besides time, and will prove to be hugely beneficial. Check out the Mobility WOD site!

2011 May 2 - Mon
31min stair climber - aka devil & death machine!
Climbed 104 flights of stairs, which was showing 2.14 miles & 657cal burned
Did alternating skip a step for 20, 20 sidestep right, 20 sidestep left, 20 regular etc etc...holy shit. The dang thing looked like I was raining sweat...not fun to cleanup!

2012 May 1 - Sun
Went diving @ Lake Travis. Did two technical training dives, including one w/mandatory decompression stop - no workout for min 6hrs if decompression required, but after that I was wiped out! Tried to do a 3rd dive, but was getting hamstring cramps and thumbed it.

2011 Apr 30 - Sat
Run 5k - 29:10
HIIT Bike intervals, 30min

2011 Apr 29 - Fri
Row 10k
44:59 - ughhhh...not fun. at all.

2011 Apr 28 - Thu
CC Mobility class (6am -eek!)
HIIT bike ride

2011 Apr 27 - Wed

4 mile bike
four rounds:
25 lunges
20 pushups
15 box jump, 20"
10 squat jumps
5 burpee
4 mile bike