The light

 I think I can see it now! The light at the end of the tunnel I call my old job. Today I started my transition to a new job with the same company. It will take a long time, I am afraid, to get people that I work with to go to the new guy -- if they ever find someone! I wish I could say "not my problem," but that's not currently the case.

I can tell you that I am 100% de-stressed right now.  Krav Maga has that effect! What a blast!!

2011-June-6 - Krav Maga Level 1/2 combined class

I was a little nervous about going to a level 1&2 combined class, as I am just starting this stuff and still feel like I'm out in the weeds a bit. It turned out to be a really fun class and a pretty damn good workout all wrapped up in one nice little hour. We did a bunch of drills today, many involving standing with eyes closed waiting to be "attacked" then fighting the attack off - pretty fun stuff.

Be Aggressive...B E Aggressive :)

Man, it feels so good to take aggression out. I guess I have a lot of built-up stress in my life, and now I feel like I have a bunch of outlets which I can utilize to both reduce stress and improve my fitness. A win-win, right?

Being aggressive definitely pays off in these classes, and I'm learning that I can hit the bags, held by a buddy, full on without worry of injuring him.

2011-June-4 - Krav Maga Class

This was my 2nd KM class, and it was both fun and a fantastic workout at the same time. We did a bunch of different strikes, kicks, knees, choke defense, and finished off by everyone running around the room trying to choke everyone and anyone while trying not to get choked! I hate when people have their hands on my neck, and even in class I got a shiver down my spine the first few times! I feel very confident that I can break a choke hold and do some damage retaliating. Let's hope the only place it ever happens is in another class, though.  So far so good, I love it. Between this and my CrossFit Classes, it's gonna be a great summer.

2011-June-3 - KO Bag class

This was the first time I had taken a bag class, and I had no idea what to expect. The instructor is one of those no freakin' BS, get it done NOW, but in a cool way kind of guys. I can identify with this and it works for me. We started off with single jabs, working into combinations, then adding kicks, and elbows! Loved it!

CFT finished up (May 2011)

I'm not totally pumped on my CFT this time, as it's a bit down. I was, to be honest, a bit scared to really go for it on the back squat due to the tight back I've been working around. I'm a bit under 1000, but I'm confident I'll get back and my goal is 1100.

2011-May-2 Crossfit Central WOD
Day 2 CFT
BS - 365 (Done 5/31)
SP - 210 (Done 5/31)
DL - 405
Total: 985

Later tonight: Krav Maga
Edit: Ended up doing a Yoga for Athletes class. Which involved heavy shoulder mobility. How cool. Then went and did handstands and L - wow, much more difficult than I expected. Awesome stuff.

Aggression + Technique = BOOM!

So I've been wanting to try out a Krav Maga class for a long time, but various things were allowed to get in the way. Yesterday, it was time to go get some!  I showed up not really knowing what to expect or how it would be. I had heard from someone (not a person that does CrossFit) that just the warmup was ridiculous, but I was not worried about that! We started off with a pre-class meeting with the instructor to go over the basics. It was actually really basic and intuitive. A couple stances and techniques and we were cleared for class.

We started by jogging around the studio room, then high knees, butt-kick run, etc then some stretching. The warmup was far from ridiculous, so my confidence that I could handle it was growing. We started with some hammer fists as the pace of class quickly increased. My partner was also a first-timer so we were in the weeds a little bit, but kept each other pushing and hitting. Once we did tons of variations of hammer fists standing, on knees and on our backs - fighting someone off - we moved to kicks. This was where principles of aggression and technique really come together when you do it right, and really shows when you don't! We were doing kicks and I was not doing it right. The instructor taught me how to rotate my hips to get more power...resulting in my next kick landing a lot better. I was pumped, until I heard "Now do it with some fucking aggression, like you fucking mean it!" BOOM! My training partner last night was far from a small man, but my kick send him stumbling back against the wall. Holy shit! It was a fantastic feeling! Then we got to do it about 100 more times. Each time I found myself losing a little power, I am sad to admit! Next thing I know we are in groups of three, with two people coming at me and me kicking and punching them away at random times and directions. This seemed to go on forever, but it was fantastic to let out all that stress.

Hooked.

I signed up for unlimited ass kicking! My classes at Crossfit Central plus these classes a few days a week will result in great nights sleep, tons of laundry, and a whole new mental outlook. The physical benefits will be great too!

CFT time again

Still having some sore/tight back issues, so - honestly - I was a bit scared to really go for it on back squat. Shitty feeling, to say the least.

2011-May-31 CC WOD 

CFT Day 1
BS  365
SP  215

What a day

What a day! It's only 2:15pm...wow! 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 train....today's wod at central was a SOB!

2011-May-26 Crossfit Central WOD

Deadlift
6x2

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

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

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

28:58

core work 

 

Workout 2011-May-15

Hike, 2.5hrs

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

21-18-15-12-9-6
db power snatch L - 50lb
db power snatch R - 50lb
pullups
14:56 Rx

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

Nancy

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?

2011-May-9

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

135-155-175-185-185

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

Grrrr

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

2011-May-5
Active recovery - triggerpoint, foam roll, stretching, to loosen up my back some more.
2 mile run
50 situps
4 mile bike ride
50 situps

2011-May-4
Active recovery - triggerpoint, foam roll, stretching, light Yoga for an hour.

2011-May-3
CC flyers
DNF - back hurting pretty bad, so just ran & did box jumps which were not terribly comfortable either.

Changes

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
Smoked!

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
30:30

Recovery week

Recovery week is always good, but I can't really take a whole week off of working out...at least not yet.

2011-Apr-26 Tuesday

Triggerpoint Class @ Crossfit Central

Box squats after work 5 reps of each:
no weight, 45#, 65, 75, 95, 115, 135, 155, 165, 175, 185
-No squat rack, so had to clean & press over head each set.

PNY stretching after & a little more TP.  Good day!

2011-Apr-25 Monday

Went for a nice brisk walk around my 'hood with the dog for about 90min & some core work

Crossroad

Man, I feel like I am at a crossroad in life. Time to make a decision. Time to go out of my comfort zone. I am nervous, yet excited. Can I live the life of a road warrior? Do I want to?


Ugh.



CC WOD 2011-April-21
Snatch-grip deadlift
2-2-2-2-2
135-185-225-275-315

For time:
Run 400
30 kb clean, 2pd (72lb)
120 situps
30kb clean, 2pd
Run 400
11:26 Rx

Fran is mean(er) (again)

On Mach 8 we did Fran. We did it again on April 19.  My time was slower this time. 

Crossfit Central WOD 2011-Apr-19
Warmup included 400m run backwards...wow...and we did 40 burpees haha...that's why it was slower time :))

Fran
7:43 Rx

Busy?

Man, things are crazy... lots going on, and some new opportunities keep coming up. I am working hard to make some changes, and maybe they are paying off!

2011-Apr-18

Run 5k
33:50... had to stop to pee...twice! haha

2011-Apr-17

Shoulder Press 1-1-1-1-1
185, 185, 185, 205, 185
Did some weighted lat-pulldown & some other heavy lifting (chest etc)
Run 1 mile
9:10

2011-Apr-16

Went diving

2011-Apr-15

Active rest...was sore and wiped out. Went for a walk, did some triggerpoint etc.

Challenge

What do you do when you are challenged? Do you give it your all? Do you try for a little while, then back off? Do you say "bring it, bitch!" and go for it?

Today the WOD was pretty interesting looking. Bear complexes and box jumps. Whew. I thought for sure it'd be 135lb as RX weight, and thought that would be tough. Wrong. Coach Zach told me to do 185! Now that changes things a good bit! After the 2nd round, Coach Ben asked if I wanted to go down to 155lbs. "No, there is no backing it down now," I replied. I am glad that I kept going with 185lbs...it was a huge challenge, very heavy, and though I didn't finish the workout in the cut-off time, I did not get cheated today!

"Age wrinkles the body. Quitting wrinkles the soul." 
-GEN. Douglas MacArthur

Crossfit Central WOD 2011-Apr-14

3x3 Squat Clean
135/185/205

For Time:
I Bear Complex (BC)
25 Box Jumps (BJ)
2 BC/25 BJ 
3BC/25 BJ
4BC/25 BJ
5BC/ 25 BJ
4 rounds + 1 bear complex, all 185lb, 20min cutoff

Smacked down

Man... today's WOD looked hard on the board. Then I saw that no one finished the WOD as RXd for the first 6-7 classes! To be honest, it was one of the hardest workouts of the year...a different warmup which was not fun and only made it suck more. Good times!

Crossfit Central WOD 2011-Apr-12

Warmup:
800m run
40 burpees

!!!

5 rounds for time, 25min cutoff
500m row
12 power clean, 155lb
7 handstand pushups

4 rounds + 4hspu... started on cleans... RX, but still DNF

holyfreakinshit!

Couple days behind (again)

2011-Apr-11
Run 5k
29:10

Some core work w/med ball after

2011-Apr-9 & 10

9th - Drysuit Demo dives @ the lake... carrying 100lb tanks up and down stairs all day heh
10th - yard work

2011-Apr-8

Veloway, 3 laps
34:47 - wind was brutal

Crossfit Central WOD 2011-Apr-7

5x2 push press
135, 185, 205, 225, 245(miss)

3 rounds
50 lunges
50 situps
9:04

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