May 27 - Dumbells and strife!

Whew what a WOD they put together for us today at Crossfit Central!  My shoulders are sore already...and my legs..and my ...  you get where I'm coming from, right?  What a brutal week!

Crossfit Central WOD
Thruster 5x3
95, 115, 135, 155, 185(pr)

Cool a PR for thruster 3 reps... I think I have 205 in me, we'll see next time.

7 rounds, 50lb dumbells (yes two of them)
7 dead lift
7 hang squat clean
7 push press 
14:11 Rx

New challenge - June 2010

Double Unders...for the month, 3PRs a week minimum.

Hope everyone has a great holiday weekend :) 

May 26 - Row!

Went to 24hr fitness today to use their C2 rowers, rather than a rest day since I was feeling like doing some work!

1) Row 500
1:39

Not too happy with that time, it's not a PR. Need to get back on the rower more!


2) Row 2500
9:44

The 500 smoked me a bit, so the 2500 seemed like it would never end :)

May 25 - New Challenges!

Check out Kenny, my new foster! He's such a great looking dog!  I am not 100% sure I can give him up...he may be my first "foster failure."  Challenge 1 - don't allow him to eat the cat. Challenge 2 - actually find him a home :))

The other day the 100 days of 100 squats came to an end, and to be honest I hated it for the last few weeks. I let it become un-fun...and I had stopped doing them all in one session, instead doing just 5-10 here or there through the day.

I need to come up with a new, fun, challenge. Something that isn't so monotonous? I'm thinking about doing 20 Double Under PRs -- my current PR is 7, so the challenge would be set 20 PRs... like 8, then 9, then 11 or whatever!  Something different, and fun!  Thoughts?

Crossfit Central WOD

12 min AMRAP
3 HSPU
6 American Swing, 32kg
12 Clapping pushup
6 + HSPU using a band for HSPU.

Later today:
Swimming some laps at the pool in my hood or maybe a SPIN CLASS (eek!) and 24hr fitness...hmm

May 20 - Back at it

Crossfit Central WOD

5x3 shoulder press
135, 155, 175 (last set split up)

15,3,9,6,12 reps of
Pullups
Box Jump
calories (rower)
8:20 Rx

Day 98...100 squats.

I hate you.

Food
730 am - eggs, turkey sausage, tomato, coffee, water
1030am - whey shake, water
140pm - whey shake, apple, water (pwo)
300pm - Chicken and a little rice and pistachio sauce (Indian food), tea (unsweetened)
600pm - Pot roast & steamed veggies, water


I still feel a bit dizzy here and there, especially doing box jumps or squats. My ear ache doesn't really bother me much at all, just feels very dull and weird feeling that I can't explain too well. I can certainly see how people get addicted to Vicodin. I've got a handful left from my 'script that I will save for a rainy (read: painful) day.

May 14- 19 ...dizzy days.

Quick recap of the last few days..

May 14, swimming and bike riding...endurance stuff, kinda fun, kinda boring too. Not a fan of it too much, but needed.... Did day 97 of squats!

May 15 - Went scuba diving, in three locations, so all day from 6am-8pm! Man was I tired and slept great! Forgot / blew off squats..sue me.

Sunday May 16 - Went scuba diving again, and it didn't go well. Got a reverse block in my ear, pressure wouldn't equalize and caused a lot of pain and equilibrium to be a bit off. Went to ER, got Vicodin. Luckily, ear drum is not ruptured.

Monday - Wednesday - Kinda took it easy. Skipped CrossFit WOD on Tuesday... dizzy plus Vicodin = not good for working out. Oh well.

May 13 - Death by double unders?

I suck at double-unders, so of course we do them often - this is a good thing.  I have a new PR of 7 in a row - at least it's better than 3 :)

Crossfit Central WOD
5x3 back squat
ended w/315

50 double unders
10 muscleups
50 pushups
10 muscleups
50 double unders
11:50  - jumping MU, rings hanging about 6" above my head.

Day 96 - 100 squats
(I am so over this, it's not even close to fun anymore)

I'm getting really close to that damn muscleup!  If I could just get the f-ing transition, i'd have it.

I will do this in 2010.

May 11 - Quick and the (almost) dead

CrossFit Central WOD

Turkish get-up practice, 13lb KB

For Time
Row 1000m
50 American swings, 24kg
30 thrusters, 95lb
11:31 Rx'd

Day 94 - 100 squats

That WOD was quick, but I thought I was gonna die :))  The rower sacked me pretty bad, and it just got worse from there ... loving the new programming model at CC!!

Food
-Eggs, turkey bacon, banana, coffee, water
-Whey shake, water
-Whey shake, banana, water (PWO)
-Salmon, tomato, almonds, water
-Turkey patty, tomatoes, almonds, water

May 6 - Brutality

I do expect that Crossfit Central WODs will be rough, but today may have been one of the hardest this year!

Crossfit Central WOD

Deadlift 5x5

245, 275, 295, 315, 335

10, 9, 8....1
Push jerk, 95lb
Front Squat, 95lb
Start with 10 pushups, and as you work through the WOD, do 10 pushups on the minute, every minute, then continue with the countdown from where you were.

8:52 Rx

Day 89, 100 squats - damn right I counted the above!


Food
750am - eggs, turkey sausage, tomato, water, coffee w/coconut milk
1115 - turkey breast, almonds, water
145pm - turkey breast, banana, water (pwo)

May 4 - Fight gone really bad.

I'm very happy that the week "off" from Crossfit Central is done. It's amazing how much difference just two days a week affects my overall attitude. See, I had a bit of a blah attitude going in today, sucked in the WOD, but now I feel much better. I think I'm gonna go run the dogs then swim some laps after work...I love having the pool so close.

CC WOD: Fight Gone Bad
2 rounds, RXd - 177 ( I think. I also think that fuggin sucks)


Day 87 - 100 squats.
I hate you, squat.

Food
730am - Eggs, turkey bacon, water, coffee
1030am - Whey shake, water
140pm - Whey shake, banana, water (pwo)
450pm - sausage, tomato, almonds, water

May 1 - Warrior Dash and the First Aid station.

Warrior Dash - what a great concept. It was really a lot of fun. We met a lot of cool people from all over, tons of CrossFit shirts from affiliates I haven't even heard of, crazy costumes, serious competitors, and everyone in between. Check out the Macho Man...Ohhhhh YEAH!!! 

We were in the very first heat, so we got underway while it was still cool out and the ground was still soggy (and slick as shit) from the previous night's rain. The obstacles, to be honest, were not near as "extreme" as I had expected, but probably appropriate to a wide range of people.

Coming to the last obstacle, I was all good...not really even tired, heart-rate about 90 (if that), and feeling no pain at all. I see the huge mud-pit and dive head first under the barbed wire. I think I smacked my hand to my eye, or something, because even though I closed my eyes I got an eye full of mud and sand. Not good. I finished the race, and headed to the First Aid station for some help. 

 

 Mud Crawl

I promised my girlfriend that if she did it, I would stay with her. That made it easier since she hates running even more than I do, yet harder because I wanted to go faster.  Check out our post-race nutrition...turkey legs and beer!  My first beers since New Years!

Following day, I had a loose flap of skin from my eye lid that would cover my eye every time I blinked...very weird and not very cool!  Eye doc said it's nothing serious, just uncomfortable...just keep it clean, use drops, and shouldn't have any lasting issues at all.


So time to confess..  I haven't done my squats since last Friday. I didn't plan to take days off, but it is what it is. Back on the wagon tomorrow.

Apr 27 - Crossfit Swimming!! FUN

Warmup
8 laps at easy pace, different stroke each lap


Swimming WOD!
AMRAP, 30 min
50m freestyle
4 side of pool muscle-ups
50m breast stroke
4 side of pool muscle-ups
50m backstroke
4 side of pool muscle-ups
7 rounds, plus 50m free

Eeek...my swimming technique has gone to shit! Very inefficient in the water. I will definitely do a lot more swimming WODs.  My heart-rate averaged 151. Water is still pretty chilly, but you get used to it pretty fast. Once the WOD ends, though, not really too fun to just hang out in the water..got cold fast.  It's nice to have whole pool to myself, though. 

Day 83 - 100 squats

Food

• 730 - eggs, turkey bacon, banana, almonds, water, coffee
• 1030 - whey shake, water
• 130 - sausage, tomato, almonds, water
• 400 - whey shake, water
• 730 - Turkey breast, banana, water (pwo)
• 900 - Turkey breast, tomato, almonds, water

Apr 22 - More Deadlift :)

Take that you stupid legs!  I was pretty sore from the deadlifts two days ago, so I wasn't sure how this morning would go. Legs actually feel better than when I showed up, which is a nice surprise.

I suck at the ring dip.

Crossfit Central WOD

Deadlift
5x2
275-295-305-315-335

AMRAP 15min
10 abmat situps
10 ring dips
10 burpees
10 SDHP, 32kg
7 + situps

Day 78 - 100 squats.

Food

• 730 - Eggs, turkey bacon, dried apple slices, water, coffee (pwo)
• 1015 - smoked turkey, mixed nuts, coconut water, water
• 1230 - Pulled pork, tomato, almonds, water
• 
  

Apr 20 - Wow.

Crossfit Central WOD
Max reps, 5 rounds
Deadlift 275lb, handstand pushups
66/77 Rx DL, HSPU feet on tall squat rack.

That is the number I came up with, but seems like I messed up count somewhere. Not sure, but anyway...still a killer WOD. It's amazing how taxing max rep heavy DL is!

I LOVE the new programming we're doing at Crossfit Central

Day 76 - 100 squats.
I'm starting to hate this! :))

After work, I took the dogs for a 4 mile walk/jog to loosen up my legs, so nice out...too bad the heat is coming soon.

Food

• 730am - Eggs, turkey bacon, tomato, water, coffee
• 1030am - Whey shake, water
• 140pm - Why shake, apple, water (pwo)
• 345pm - sausage, tomato, nuts, water
• 540pm - sausage, orange, nuts, water
• 815pm - pot roast, steamed veggies, water

Apr 17 - Busy bees!

14 April 
Rest day, took dogs for a 2.5mi jog
100 squats - day 70

15 April
Crossfit Central WOD
Backsquat
1-1-1-1-1
305, 315, 335, 350, 365

3 rounds
7 Overhead squat, 75lb
21 pullups
8:27

100 squats - day 71

16 April
5k run with the dogs, right under 35min
100 squats, day 72

17 April
Man, i've been on my feet all day. I'm sacked and my feet are very tired! We did a meet and greet at Petco with the Austin German Shepherd Rescue - our foster Mia made a LOT of new friends.  Then we had to go shopping, clean house etc. I should have worked out early, but didn't. Now I have company coming...oh well, I can double down tomorrow!

100 squats, day 73!
This was way more fun in day 20...lol

Apr 12 & 13 - Double Down!

Ok my legs = smoked like a pack of Kools from the last two days!

12 April
"DT"
5 rounds for time, 155lbs
12 dead lift
9 hang clean
6 push jerk
18:58 Rx

Holy freakin crap... that was a struggle.  Could have done faster at CC with the class and higher energy, but man that is no joke. 

Day 68 - 100 squats - not fun



13 April 

"The Bear" complex:
5 rounds of 7 reps of the following sequence:
Squat Clean to Thruster (or Push Press) to Back Squat to Thruster (or Push Press) = 1 rep.
Bar can NOT rest on ground at all
135, 145, 155, 165(miss), 165(miss)


Day 69 - 100 squats - less fun than yesterday heh

Legs feeling like I did a double down on them from yesterday and today. Gonna be a little sore tomorrow.

Apr 7-12 - It lives!

The thing with using old computers that used to be for work rather than buying a new one is that they often suck! Anyway, I have the machine back up and running. Blogging from my phone is a pain, so forget that!  I'll just post the pertintet things over the last few days...

April 7 
2.5hr hike, 27.3lb pack

100 Days of 100 Squats Challenge
Day 63...100 Squats

April 8

CrossFit Central WOD

Deadlift
3-3-3
315,365,365(miss)

3 rounds for time:
12 Renegade Rows
50 Double Unders
M:45 F:25


100 Days of 100 Squats Challenge
Day 64...100 Squats
Food on point


April 9
30 Reps, deadlift 300
Rough...untimed.

30 ring dips
Easier than above, untimed

 100 Days of 100 Squats Challenge
Day 65...100 Squats

Food on point, except some cheese and crackers which I ate because something was upsetting my stomach and I needed a "clogger."  Enough said.

April 10

6 hours of yard work...thats enough "WOD" for this honky today.

100 Days of 100 Squats Challenge
Day 66...100 Squats

Food on point

April 11
Went scuba diving in the AM, two tank charter on Lake Travis. Good fun, and the water is still freakin COLD!

2.25 mile run with the dogs

10 rounds
10 abmat situps
10 squats

100 Days of 100 Squats Challenge
Day 67...100 Squats (see above!)

Food on point, except I did eat a few (3 exactly) jelly beans and some red wine.

Apr 6 - Exposed weakness

Exposing a weakness in your fitness game is something that CrossFit WODs sure are happy to do for you. I would imagine everyone has one. Some of us more than one (a lot more). One of things I dread seeing on the white-board is overhead squats (OHS).  I know any time I see them that it's going to be a long day. I don't dread them like burpees or rounds of running, but because I have such a hard time with it due to my lack of flexibility, which is frustrating to say the least.  I just have to work on it more....can't ignore things and hope they improve, right?

Crossfit Central WOD
Row 1000m
50 Overhead squats, 75lb
30 Burpees
13:00

100 Days of 100 Squats Challenge
Day 62...100 Squats

Food

• 745am - eggs, turkey bacon, bell pepper, water, coffee
• 1040am - whey shake, water
• 135pm - whey shake, apple (pwo)
• 330pm - brisket, nuts, carrots, water
• 515pm - can of tuna, lara bar, water

Apr 2-4 - A crazy busy weekend. How will this week go?

This is how you have to "dress" to comfortably dive in water that is just barely in the 50s. It sure is a lot of extra gear, work, and so on, but diving cold isn't any fun at all.  I'm definitely looking forward to summer's higher water temps. That said, the "good" viz is when the water is colder... what would you prefer: cold and better viz or warm and less viz?

Friday
5k run

100 squats

Saturday
3 rounds
10 clean/jerk 135
10 box jump
10 kb swing, russian, 1 arm, 20kg
7:01

100 squats

Went to DM for a class - 3 dives.

Sunday
Divemaster for charter on Lake Travis, two tank trip.  Water is still cold - only 51 degrees at 113'

Went for an hour walk with the dog & 100 squats

I ate a small chocolate bunny and 8 jelly beans. Tasted so good, but what a horrid headache. Ugh. Not worth it.

4/1 - April already!

Crossfit Central WOD
1) Front Squat 3-3-3
225, 275(fail), 275(fail)

2) 3 rounds
10 HSPU
25 Pullups
50 Double unders
DNF - finished 2 rounds + HSPU and Pullups

100 Days of 100 Squats Challenge
Day 57...100 Squats

 Yoga, stretching, TP therapy, foam rolling!

Food

• 750am - Eggs, turkey bacon, nuts, coffee, water
• 1045am - Whey shake, water
• 145pm - Whey shake, apple, water
• 330pm - sausage, apple, lara bar, water
• 615pm - sausage, mixed nuts/seeds, water
• 940pm - turkey, couple crackers w/cheese, water 

Mar 30 - Reboot and plug back in

I took a few days away from blogging, logging, and the normal routine. I was feeling rather over it all of a sudden. I had a great last few days...I was on the go the whole time! I hiked, I ran a lot, I went scuba diving, I went bike riding, and the dogs walked and jogged more than usual.  So, no I didn't do any real "WOD" per-say, but I had a great mental break while still earning plenty of showers. I liked this little reboot period, and I feel like I still was on track for my overall goals without the mental drag I was feeling :)  I did knock out my squats every day... they're getting easier. I am gonna do pushups next...that'll be harder for sure.

WOD

Modified Angie
100 double unders
100 pushups
100 situps
100 squats
14:01

100 Days of 100 Squats Challenge
Day 55...100 Squats - duh, see above :D


Man the double unders in my WOD took SO long, and my legs appear to be whipped! My jump-rope sucks, and I need to get my pullup bar up.

I'm super pissed that I had to miss my class yesterday, but sometimes work things happen unexpectedly. Had I known, I would have gone at 615am.  Oh well, enough about that :))