Friday, September 30, 2011

A week away!

The last seven days have been insane! Busy busy busy! I have been able to get a lot of great work done, finish up some projects for a couple clients, prepare my handover materials for my backup people, and attend more training. One week from today, I will be leaving on a jet plane for a much-needed vacation.

I am, however, mildly concerned. I have no idea what food options I'll have in Malaysia, more specifically a tiny island off the coast. There's no fitness facility. There's no laundry.  There is an ocean. A beach. 15 sticky-notes have different WODs on them, and I will just pull one from a hat (or bowl..whatever) and go for it. My "WOD Crew" has agreed that 0600 is the start time. If they show up, cool, if not then cool too. I'll go it alone.

Veloway ride, 3 laps

Crossfit Central WOD

5x3 OHS
95, 105, 115, 125, 125

3 Rounds
50 abmat situps
10 OHS 95lb
9:19 RX

Krav Maga 
Worked tons of kicks, headlock defense, 360 defenses

Crossfit Central 
Benchmark WOD - Cindy
15 rounds, through 9 sq of 16th RX

Krav Maga 
Straight punch party, we did them until people were falling out. Then did more.

Monday, September 26, 2011

Business Travel CAN be fun!

I had a week in Dallas/Plano last week, so rather than try to utilize the 10' x 15' exercise room aka closet at the hotel I was in, I found a CrossFit affiliate and dropped in every morning at 630am - Frisco Crossfit. I really had a good week of work there. The rest of each day was what I call "Death by PowerPoint!"

It's nice to be back home, though!

Frisco Crossfit WOD
A) Push Press
3 sets @ 60% to failure
Total reps: 45@145lb

B1) CHIN ups 2x 8-12
B2) Scare crows 2x 8-10
Rest 90 sec

CWOD: Row intervals: 7 x 250 Hard (all out) /250 Easy (25 S/M)

Frisco Crossfit WOD
A) Deadlift 1RM (5,5,3,3,1,1)
Go for new 1RM

B) Bulgarian Split w/DBs 2×10 (40lb dbs)

C) GH Raises 2×8

CWOD: AMRAP 10 min
5 Weighted sit ups
5/5 DB Slashers
15 Thruster (75/55)

Frisco Crossfit WOD
Mobility work, DROM work

8:07 RX

Frisco Crossfit WOD
PP 1Rep max: 245 (PR)

4 rounds 3min work, 1min rest 
8 games pushup
12 double understand
16 squats
12+pu RX

Frisco Crossfit WOD
Deadlift 225x2 on min for 12min
Wod all 24kg
4/4 kb swing r/l
6/6 kb cl & press r/l
8/8 kb squat front rack r/l
20:00 RX

Thursday, September 15, 2011

Double ugh-nders

One of my weakest things in Crossfit is f-king double unders! Today was a struggle, but something weird happened that caught me off guard. Going into round 3, I picked up a different rope and was able to do 8-9 in a row! Way faster, and a good bit easier. I need to get one of those ropes!!

Crossfit Central WOD
Front Squat 3x5
125, 155, 175 (fairly easy)

3 Rounds for time
50 double unders
10 DB muscle snatch right, 55lb
10 DB muscle snatch left, 55lb
DNF - 2 rounds + doubles RX

Wednesday, September 14, 2011

Keep moving

It's really not often that I get a podium finish at Crossfit Central, but doing so sure does make me feel pretty damn good! The workout yesterday had a pretty heavy kettlebell, which seems to have been a deal-breaker for a majority of the guys. No one in my class besides me went RX - note that a bunch of guys missed class, but you gotta play to win, right?  During the workout I just tried to keep moving, rest little -- not too fast and blow up, but not too slow either. 15:10 is over the time limit of 15:00, but they let me have it anyway.

I have noticed that a solid strategy definitely helps me, maybe mentally the most.

Krav Maga
Practice for L2 test which I will miss...

KO Bag Kickboxing
Weighted Wednesday!

Tuesday, September 13, 2011

Time is flying

Seems like this month is freakin' flying by! It's crazy!

Crossfit Central WOD
3 rounds for time:20 KB Explosive Lunges (in Goblet Position)
10 R-Arm KB Clean & Press
10 L-Arm KB Clean & Press
200m Run w/ KB any way

15:10 RX

Krav Maga
Worked on skills for upcoming level test, which I will be forced to miss.

KO Bag Kickboxing
Lots and lots of round kicks. Worked everything for power seemed like. Really tiring! Awesome stuff.

Went diving, then swam some, then took dogs for another good walk of 92min.

Active Rest - Walked dogs for just over an hour, did some yard work, etc.

KO Bag Kickboxing
A pretty rough class, tons of burpees and sprawls! It was a hell of a happy-hour.

Thursday, September 8, 2011

Aren't you fit enough?

A buddy of mine, who doesn't really work out too much, asked me "Why do you work out so much? Aren't you fit enough already?"  No. That is my answer.

It goes to show what some people consider fit enough. I try not to compare myself to other people, except when its GO time - I want to finish a WOD faster or lift more than everyone else in the class. Sometimes I pull it off, too. A couple of times I have had the top score for the day out of everyone - that is a great feeling!  That being said, I don't feel like I am anywhere near my full potential. I feel like I am starting to scratch through, though. It's taken a lot of focus on my part, and asking for help too. Luckily there are great people around with positive energy and even better advice. Thanks DK & ZT.

I am a bit worried about being on vacation for nearly three weeks. There is no fitness center and I have no idea what the food situation will be every day. I don't want to take steps backwards, but at the same time I want to actually enjoy my trip!

Crossfit Central WOD
Strength: 3x5 Push Press

SDHP, 135#
4:50 (box HSPU, RX SDHP) - box are too easy. will use bands from pullup bar next time.

Krav Maga
Tons of side hammer fist drills then multiple opponents at once, good stuff.

KO Bag Kickboxing
Weighted Wednesdays = pain train :) Tons of squats, sprawls, etc. Worked on some side kicks, heel kicks (aka heel bitch-slaps haha)

Crossfit Central WOD
"Nasty Girls"
Three Rounds:
50 Squat
7 MuscleUp
10 Hang Power Clean, 135
12:47 (Assisted MU)

2011-Sep-4 & 5
Rescue Diver Course
In the water 4.5hrs each day doing tons of scenarios as victim & demonstrating for the class. Was a good refresher for me too, even!

Dead Lift, 135#
Abmat Situp
Air Squat
Medball Slam
V-Up w/med ball
Single Unders x 10 (100, 90, 80....10)

Went diving after, so it was a long day!

Active rest day: took the dogs for a walk, yard work, garage clean, fun fun

Thursday, September 1, 2011

What is healthy?

At the Krav studio last night, I was listening to a guy talking to his friend about how he's eating a healthy diet, but not losing as much weight as he'd like. He said he ate an average sized bowl of Special K for breakfast, a Lean Cuisine microwave chicken pasta for lunch, snacked on a couple granola bars, and drank "only" three diet cokes (no idea if 12oz or 20oz here) during his work day rather than the usual regular cokes. I didn't catch the end of their conversation b/c some people I know walked over so I couldn't keep listening to them talk, but it made me think about what different people consider healthy eating!

I guess he could have had this for lunch: Mac'n Cheeseburger (Holy shit!)

Crossfit Central WOD
CFT - Day 2: DL 1-1-1

Yoga for Athletes
Zen week: Definitely need this today.

Krav Maga 
Nice and easy warmup, then 100 pushups, not so easy anymore huh? I knew something painful was coming :) We then worked straight punch, elbows, and front choke defense.

KO Bag - Kickboxing
Good class, using some weights in the warmup is always a fun change (by fun I mean painful).