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

Working it out

Feels really good to be sore doesn't it? NO!  It does, however, feel good to get in a workout and work some of it out. Seems like every time we do Cindy, I'm sore for a few days. Also, you can count on a brutal WOD after that one!

Crossfit Central WOD 2011 Mar 31

Back Squat
3-3-3-3-3
135, 135, 225, 225, 245  (worked on solid form and depth today)

AMRAP 12 min
3 Handstand Pushups
6 Power Clean, 155#
9 Box jumps, 24"
5 rounds + 3hspu 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

Good days and great days only.

Having good days and great days, and that is, is a goal of mine. It's a quote I stole from the wall in 24hr fitness, but it makes sense, right? Why allow yourself bad days? Do what you need to do to change the source of the bad.

Workout 2011 Mar 3

5k Run

33:10 - ended up running past the 5k mark by 3/10 miles, was listening to music and didn't notice. I should be so luky to run further than planned anyway.

Welcome back?

Being sick is the worst shit ever. Until today, I hadn't worked out since Friday the 18th...ugh. The warmup today was pretty rough, for sure. Then the WOD started bad, but got better once I found my rhythm.

Crossfit Central WOD

Sumo Deadlift
2-2-2-2-2
135, 225, 315, 315, 315

3 Rounds
25 box jump
20 thruster, 75lb
15 burpee
11:11 RX

My 11:11 wish was for more gas in my tank today heh

Massage time?

For a few days, my mid-back has been super tight and kinda sore. It's made it hard to fall asleep, harder to stay asleep, etc. The squats in the warmup = hurt, the run 400 in warmup was painful too. However, the SDHP were fine, broad jumps in warmup fine, power snatches no issues...wtf.... I have foam rolled and such a LOT this week and no dice. Massage time maybe?

Crossfit Central WOD 2011-Mar-17

Power Snatch
2-2-2-2-2
95, 95, 115, 115, 135

WOD
21-15-9
SDHP, 95lb
OHS, 95lb
6:36 - NOT RX. Did 45lb bar for OHS.