HSPU!

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 :)

2012-Mar-28
Krav 1 and 2 classes, 60min each. Lots of ground fighting! Really fun. Really really tiring!

2012-Mar-27
Crossfit Central WOD
"Mary" - 20min AMRAP
5 HSPU
10 Pistols
15 Pullups
4 rounds + 2 pistols (had to use squat rack for balance on pistols, the rest RX)

Games 2012...It is time.

To be honest, I never thought I would sign up for the Crossfit Games. Mainly this is because I know there are some huge holes in my game which I know without a doubt will be exposed, probably in the first workout. I have never done a legit muscle up, for example. So why bother, you may ask, right? Part of the reason is that we will be doing the workouts at Crossfit Central anyway. The other  reason is simply to know where I stand at the end of the open. The workouts will be brutally hard and will expose every weakness we as competitors in the games have. Keeping it real, I don't expect that I will end up on TV this summer, but by the time I turn 45.... enough bullshit...here we go!

2012-Feb-23
Crossfit Central WOD
Games 12.1
7 Min AMRAP of Burpees
Score: 64

My strategy bit me a little. I was going too slow trying to keep a pace and ran out of time with gas in the tank. To be fair it wasn't a lot of gas, but I had a good 10-15 more in me. Sucks.


2012-Feb-22
Krav Level 1 & Level 2 classes


2012-Feb-21
Crossfit Central WOD, retest benchmark from 6 weeks ago

500m Row, 25 Ring Rows, 5 Deadlifts 315#

400m Row, 20 Ring Rows, 4 Deadlifts 315#

300m Row, 15 Ring Rows, 3 Deadlifts 315#

200m Row, 10 Ring Rows, 2 Deadlifts 315#

100m Row, 5 Ring Rows, 1 Deadlifts 315#

17:20RX - and CC Podium!!  Did not finish last time.



2012-Feb-20
Krav Level 1 & Level 2 classes


2012-Feb-19

Hike w/dogs for just over an hour, then fun yard work

2012-Feb-18

Brodie Park Crossfit Free Saturday WOD 

Teams of two:

100 pullups

100 jumping squats

100 pushups

100 ball slams

100 lunges

100 jumping jacks

100 kb swing (Russian 24kg)

100 situps

100 push press 45#

100 dead lift 45#

18:40 (me RX, partner jumping pullups & women's bar for DL & PP)

2012-Feb-17

Active rest day - Restorative Yoga & walked the dogs

2012-Feb-16
Crossfit Central WOD

3 rounds for time  - 55# DB
5 Pull Ups
5 DB TGU (L)
5 DB Power Snatch (R)
5 DB TGU (R)
5 DB Power Snatch (L)
2 rounds RX, DNF

2012-Feb-15
Krav Level 1 & Level 2 classes


2012-Feb-14

Crossfit Central WOD
3 rounds for time:
800m Run
15 Clean & Jerk
1 + 4 CJ Rx

2012-Feb-13
Krav Level 1 & Level 2 classes

Is it June yet?

I am so ready to go on vacation! I'm ready for sun, sand, scuba diving in clear and warm water, and no conference calls! While vacation is 4 months away, that time will probably go by pretty fast!

I sometimes get the feeling that I am running myself a bit ragged, which is why the time is going by so fast! This is a good thing, really, because I feel fortunate that I am able to go to Crossfit, Krav Maga, and all the other stuff I do every week! I last went to a globo gym a few months back and I felt really out of sorts. With its forest of machines and walls of mirrors mixed with people reading books and magazines while pedaling or walking on the treadmills, I just felt lost. What could I really do there? I don't do curls or leg extensions. This isn't meant to be judgmental against this gym or the people there, but sometimes when it's raining on a Saturday this is where I end up. Lost in a sea of machines. At least they have a couple Concept2 rowers that usually work.

Speaking of those check this link out: Fix your rowing

2012-Feb-12
Went hiking, worked in the yard some more..not a hard day, but it was pretty busy and kinda cold out.

2012-Feb-11
Went diving at Lake Travis for a few hours. It was freakin' cold in the morning!

2012-Feb-10
Active Rest Friday - some light yoga & walked with the dogs

2012-Feb-9
Crossfit Central WOD

A) 5x5 Floor Press
135/155/185/205/225

B) 3 rounds for time:
Ab Mat Sit Ups 50, 50, 50
Wall Walks 5, 4, 3
Double Unders 50, 50, 50
DNF, RX


2012-Feb-8
Krav Level 1 & Level 2 classes

2012-Feb-7
Crossfit Central WOD

New Benchmark – Retest in 6 weeks
3 rounds for time:
500m Row
12 Thrusters 135#
21 Pull Ups
DNF RX, 2+11 Thrusters in 20min cutoff


2012-Feb-6
Krav Level 1 & Level 2 classes

2012-Feb-5
Wasn't feeling well. Didn't do much besides lay up and sleep...not fun.

2012-Feb-4
Went hiking, worked in the yard...not a hard day, but it was pretty busy

2012-Feb-3
Active Rest Friday - some light yoga & walked with the dogs

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.

2011-Sep-30
Veloway ride, 3 laps


2011-Sep-29
Crossfit Central WOD

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

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

2011-Sep-28
Krav Maga 
Worked tons of kicks, headlock defense, 360 defenses

2011-Sep-27
Crossfit Central 
Benchmark WOD - Cindy
15 rounds, through 9 sq of 16th RX


2011-Sep-26
Krav Maga 
Straight punch party, we did them until people were falling out. Then did more.

Commitment

Thank you Holiday Inn Express, for the luggage cart!

What is commitment?  I found a definition that I really like, and it rings true for me.

Sticking with something long after the mood you said it in has left you.

2011-Aug-30

Crossfit Central WOD
Crossfit Total - Day 1
Backsquat 1-1-1
315, 365, 385

Shoulder Press 1-1-1
185, 205, 215X

Krav Maga
Worked hammer fists, groin kicks, combo drills of hammer - groin kick - hammer fist down, drill where someone holds you back while you pull to strike (awesome!), and bear hug defense (rear).

Yoga for Athletes
Zen week! Nice long stretchy poses..just what I needed!

2011-Aug-29

Krav Maga 
Worked straight punches, front kicks, knees, and fall breaks. Fun class!

KO Bag - Kickboxing
Good class, kept us moving and working hard the whole time. Getting stronger and better at this finally!

2011-Aug-28

Two deep technical dives in the Gulf of Mexico - what a fantastic day! The pic in this posting is the tanks we used for just three divers...that's a lot of gas!  It's pretty neat to be on the bottom of the gulf, picking through little shells and such. We did see (and kill) a Lionfish, which is sad b/c they are now all the way to the coast of Texas.

My weekly cheat meal: Two Whataburger Juniors with bacon and jalapeno and a large unsweet tea. It tasted good, but man...I paid the price for it. Didn't like the gut bomb at all.

2011-Aug-27

Took the dogs for a nice long walk, and spent the rest of the day getting ready for diving on the 28th. I guess it was pretty much a rest day, my first in 21 days, so I didn't feel too bad about it.

Bonk

Today was one of those days. I thought I felt pretty OK then slowly started feeling kinda blah...then I got to my class and just bonked. I had basically jack shit today. It sucked. I sucked. I fell off the box on box jumps twice. I'd never done that before, ever. I just feel sacked. I'm looking forward to yoga later, though. It'll help me get focused and centered again. No time to worry about a bad workout today, for tomorrow I will wake up and hit it.

2011-Jul-26

Crossfit Central Benchmark WOD
CC Flyers
3 rounds
400m run
21 box jump
12 OHS
DNF ... 1 round & 21 box jumps of round 2 done.

Yoga For Athletes
Flow, yo...  

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

2011-May-23

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

2011-May-22

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

2011-May-21

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

2011-May-20

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

New benchmark?

If I'm reading the web right, we will have a new benchmark WOD... so today that was the plan.

Nicole
AMRAP 20min
400m run
Max reps pullups

5 rounds, 51 pullups Rx

Apr 2011 Benchmark: Cindy

Man, it is a pisser to do less than the last time. Another opportunity to get better.

CC WOD 2011 Mar 29

Cindy
14 rounds Rx

The Bug

You know, sometimes the windshield... today I was the bug. I don't like off-days, but today was one. I can't let it get me down, but for sure I was PISSED!  My deadlift 1rm was bullshit today, and it's an opportunity ... get stronger!!

Crossfit Central WOD 2011-Mar-3

Deadlift 1-1-1 (finish CFT)
395-405x-405x

W T F

Previous DL PR ... 425.

Sq  395
Sp  215
Dl  395
CFT - 1005

Double PR...wow!

Feels great to hit a PR doesn't it? What if you hit two?  Man...it's an awesome feeling. Period, end of story :)

Crossfit Central WOD 2011-Mar-1

CFT (day 1)
Backsquat 1rep max:  365-395(pr)-405(miss)
Shoulder Press 1rep max: 185-205-215(pr)

Now...the deadlift on Thursday will be a challenge! Goal: 435!

10/26 - Smoke free six years today

Pretty neat eh? Six years ago I smoked my last cigarette.

Exposed. Today at Crossfit Central sucked, mainly because I suck at overhead squats. If you were to ask me if I practice them, I would have to tell you no. So why would I expect to get better at them? Grrrr

Crossfit Central WOD
CC Flyers - 3 rounds: 400m run, 21 box jump, 12 overhead squat 95lb
DNF: finished 2 rounds RX

9/28 - Cindy Benchmark WOD Day

2010 is flying by! Already time for October 2010 benchmark WODs.

So today's WOD started off really good, then I kinda bonked. I had 10 rounds at 10:40 then too nearly 10min to get in just over 5 more rounds. Ran out of gas!

Crossfit Central WOD
Cindy
(AMRAP 20min: 5pullps, 10 pushup, 15 squat)
15 + 3pullups, RX (PR)