WODS

The last two days were great...yesterday

Tabata V-ups

My score
10

Next-

20 min AMRAP
9 toes 2 bar
12 hand release push ups
15 air Squats on a med ball

My score
9 Rds + 8 air squats

Then-

Front squat 3 rep max
295 x 3

Squat clean 1 rep max
275 x 1

Then-

500 M row
44 double unders

My time
2:10

Then in the morning today I did 3 WODS:

4 Rds
3 times through is 1 rd and then a minute rest between Rds

2 front squat 225#
10 ball slams 20#
5 strict pull ups

My time
15:55 (including rest time)

Next-

2 k row

My time
7:20.8

Then-

21-15-9
Overhead squat 95#
burpees

My time
3:46

Later on in the night I did 50 unbroken 1.5 Pood KBS....then:

50 deadlifts 155#

My time
1:09

NU

Hang Power Cleans.....My New Best Friend

Since I have been able to pull a barbell I have been deadlifting and hang cleaning ever since. So....a new one....that actually started to get the collar bone to feel weak so I changed it up mid WOD:

EMOTM 11 Min: Hang Power Clean 115#
10-11-12-13-14-15-14-13-12-11-10

Perform rep scheme every minute on the minute for 11 minutes. I planned to go up to 20 but when I got to 15 the collar bone started locking up so I worked my way back down. My grip started to go to the point that I had to break up the sets starting at minute 8. I would do 8, drop it and then finish.

Overall this was nice and I increased the weight from yesterday. I am hoping to amp up my grip and keep my upper back and shoulders strong so I can hit all the games WODs before week 7 ends and have my scores submitted to the site. I just realized I may not be able to qualify for the games but I can still see where I stand if I can get my scores in before the final week ends. Should be an exciting ride. And GO CROSSFIT SOUTH BEND! You can make it to Regionals!!!!!!

NU

3 Days in a row....almost completely off...not fun!

We...sometimes you do not always get to do what you want. Case in point today. I had planned to have a good training weekend, which has turned into a binge eating bagel day. I am working today for 15 hours so it has turned into an off day. Yesterday I did get some work in:

5 Rds

185# Front Squat (pull weight from the floor
10 HSPU

My Time:
4:16

Then Power Clean
8 x 2

185# x 2
205# x 2
215# x 2
225# x 2
235# x 2
245# x 2
255# x 2
275# x (FAILED1st Rep)

Did not feel very productive but it was something. I am planning to do the competition workouts from the Midwest Hopper going on today. Other then that I did burpees in the back office last night. I plan on doing that again today. I will be off at 9:30PM tonight and I got in at 7:40AM. The next two days will be good training days!

NU

Bench Press?

I have benched press one time in the last year or possibly longer. The one time I did it was in a WOD that had heavy bench presses. Also, it is not a functional lift and really is not a movement that assists your daily life or will aid in a random situation in life. Therefore benching 225# for Max reps is not usual for me to do anymore.

The workout we did today started with 10 x 2 of back squat with 65% of your Max. My max is around 405# so I used 265# with 45 sec rest between sets.

The WOD after that was:

4 Rounds

225# Max rep Bench Press
Max Pullups
15 sit throws with 20# Med ball

We did this for time but it was not done very fast. Took me 11:40 and my rep were:

Rd 1 9 Bench / 15 Pull ups
Rd 2 4 Bench / 8 Pullups
Rd 3 4 Bench / 8 Pullups
Rd 4 2 Bench / 7 Pullups

Totalling 19 Presses with 225# and 38 Pullups

I liked this workout for today because I felt my body needed a rest day (I should say my lungs needed a resst day) and this helped make it feel like a active rest day. I am getting very excited for the September 11th competition in Crown Point for the Fittest Person in the "Region" competition. I am hoping and expect to do weel, but then everyone in it should feel that way.

NU

Crossfit Football

Today in the Box we did a crossfit football workout:

21-15-9 (the rep scheme for each movement)

Push Press 135#
Ring Dips
Burpees
Calorie Row (you row until you burn the number of calories needed)

Finished in 9:40

The workout was a good one and my shoulders were fried already and that just toasted them more! I believe we are going to be doing more of the Crossfit football wod's for a few months. I am interested in trying it.

I have also decided to do extra DL on Wed and Sat in order to increase my strength in the life. Also, I will be doing 5-5-5-5-5 for power cleans like I did the other day on Fridays.

____________

Last night I did some DL's:

225 x 7
245 x 6
255 x 5
275 x 4
295 x 4
305 x 3
325 x 2
345 x 2
365 x 1 (Failed)
345 x 1
345 x 1

"Nancy"

I got home last night after talking to one of my friends through text and heard their box was doing a 5-5-5-5-5 of Power clean touch and go. You had to clean it bring it down touch the ground and clean again for 5 reps. You could not stop or let go of the bar.

I wanted to try this one to see where I would be, I was hoping to get to 235# for 5 but after starting things changed:

185# x 5
205# x 5
225# x 4 (could not touch and go on the last one and failed on the lift)
215# x 5
215# x 5 (this one was hard and I had to really gut through it)

I made sure that my rest periods were less then 3 minutes per set, my grip really starting going on the 225# power cleans.

_____

Today I woke up and decided "Nancy was a good WOD.

5 rds

400M Run
15 OHS 95#

I had done this a month and a half ago after I saw it in the Crossfit games senior division. i completed it in 12:23

Today, I beat my time by 11 seconds getting 12:12. It is hard to judge if it is a true 400M because I walked out the distance to a of 200M for my turnaround. Did run a few yards father then I did last time I did the workout las time.

My goal is to get this under 12.

NU

"Mary"

Thw WOD today was "Mary" one that I had not yet done. It consists of:
5 HSPU (Hand Stand Push Ups)
10 Pistols (1 leged squat alternating)
15 Pull-ups

The workout is an AMRAP for 20 Minutes(As Many Rounds/Reps AS Possible in that time)

I finished with 12 Rds + 3 pullups.

I felt good doing it but that i went slow. Next time I try this I will really push myself more.

Before the workout started I did some snatch work and snatch balances. Ending at 175lbs.

NU

Day Off

Taking my first day off in awhile and am very ansy to do something!

I am doing active rest running or biking and today ran for 33:03 in our neighborhood. This was my first run since I have been training hard in preparation for the 2011 Crossfit Games.

I am also preparing for a competition being held in Crown Point, IN on the 11th and another on the 25th of September in Elkhart, IN. I am going to continue to try to track my progress in my on my blog.

I also want to make a shout out to my 7 1/2 old daughter who is moving around so fast and getting so big. i love you Jada! And my beautiful wife who makes my life awesome!!

Hoping to get a good workout in tomorrow!

NU

Frustrated

We just bought a house and all of my equipment is at my wifes grandparents. I have been pulling my hair out in anticipation to throw some weight over my head. I feel like crap not being able to do any metcons. I am going to do the Seven workout next week once I get some weight.

Looks tough and I am excited to try it.

Aftermath

So, after hanging my head for awhile about not making the Crossfit Regionals I have upped my training in preparation for next year. The Crossfit Regionals for the East Central just ended this weekend and 3 athletes moved on. Hopefully next year I will be one of those. I know I have a lot of work to to do and plenty of time to do it until then.

I needed to place 20th or better to move on to Regionals out of 180 athletes and I ended up getting 26th overall. I was in the top 20 until the last workout which showed a weakness of mine, chest to bar pullups. I had to do sets of 15, 12, and 9 and I struggled.

The Final WOD was :

15-12-9

155lb Clean & Jerk - Chest to Bar Pull ups - 24' Box Jumps
Then pull a 120lb sled by a rope from a seated position 40 yards.

Complete the workout as fast as possible doing 15 reps for each exercise in order and then starting over at 12 and then again for 9 reps and then pulling a 120lb sled from a seated position 40 yards. It was brutal, 11:54 was my time.

I went very fast through everything else but when I got to the pullups I was unable to string them together like most of the other athletes. Therefore, I have dedicated myself to do them every day. I am starting at 20 a day and every day adding 1 pullup until I reach 50 and then I will start over until I can do 50 straight. In order to be elite I have to become efficient at doing these. It is a staple of crossfit and one I never worked on until now.

I will put in the work!
I will be prepared for next year!

WEEKEND FUN!

Weekends are normaly busy for me which is why I did not post my works, so i will do it on Monday.

Saturday:

Worked out with Doug (Pull Day)

Superset:
Pull Ups 5 sets 6
Hang Clean 5 Sets 135 x 6

Superset:
Bent BB Row 4 Sets 135lbs x 10
DB Rotator Cuff 4 Sets 15lb DBs
Straight Bar Curl 4 Sets 75lbs

Superset:
Dead Lift 4 Sets 135lbs x 8
DB Snatch 4 Sets 25lbs x 6 each arm
Burpies 4 Sets 10x

Superseet:
BB Split jerk 3 Sets 135lbs x 6
DB Swings 3 Sets 50lbs x 10

Superset:
Farmers Walk 3 Sets 80lbs
Rope Curls 50lbs x 20

Superset:
Side to Side Woodchop 3 Angles 2 Sets 40lbs x 10 each
Standing Reverse Pulls 3 Sets 40 lbs


Burpies
40 in 1:28

Then came home and ran 46;16 with Sparty on a beautiful day. The run felt awesome. Stopped to say hi at Chels work.


Sunday:

Superset:
Back Squat 5 Sets
135lbs x 20
135lbs x 15
185lbs x 12
225lbs x 8
225lb x 6
Box Jumps 5 Sets 40+ inch box(i just know it is higher then 40 inches

Superset:
6 Way Lunges 3 Sets 115lbs x 5x through
Step Ups 3 Sets 115lbs x 6 each leg (12 inch box
Leg Press 3 Sets
2 plates each side 20x
3 plates each side 15x
4plates each side 15 x

Superset:
Cable High Knee 3 Sets 60lbs x 10 each leg
Cable Kick Back 3 Sets 60lbs x 10 each leg
Smith Calf Raises 3 Sets 135lbs x 30

Challenge:
The challenge was to do 20 burpies for time and then to jump straight into 1:00 of wall climbers without stopping.

I did 2 Sets of this. Finishing at 20 burpies in :34 seconds each time and completeing the consistant 1:00 without stopping. My resting was the time when Doug went.
Leg days are the hardest for me though because I hurt my lower back about 2 months ago and it is onlt about 50% on leg days. It does not effect me on most every other day. Each week it gets significantly better though.
Mini is in 2 Weeks.
At 7:00 I went and played 2.5 hours of basketball with a friend (Nate). Lots of fun but my lege were a little shaky after awhile.
As for today, I took the day off, I am trying to save myself for a long run this week.

41:13?

How much can happen in 41:13? Apparently a lot! I had the worst run of my life today and it broke me in 41:13. I should have listened to myself when I was going to take the day off from running. But, no! I decided to go.
I left with Sparty and went for a run. The first 15 minutes were not bad except for the pain in my knees, I was thinking it was from running to much because last week I had 3 runs of about 10 miles. I kept going and the knees did not get any better. As I rounded the halfway point everything went down hill. Turns out I had been running with the wind and as soon as I hit my halfway mark and turned around the wind shot at my face like a million icy pellits.
It was 47 out but the wind chill had to have been -37. It was horrible, I wanted a beanie so bad! I had ran in bad wind before so I tried to ignore it. But the pain was making me angry. I had my I-Pod in (which I never run with) and realized why I never run with it. I wanted to chuck it accross the field next to me. The noise was getting to me, along with the pain in my knees and the annoying wind. I ripped out the earplugs and through them down the neck of my shirt. Then I started thinking about how I wanted to live in a warmer climate. IT IS THE MIDDLE OF APRIL, COME ON! Can't a guy get a temperature that is decent. This -37 degree weather was making me mad.
The last 5 minutes were excruciating, I mentally broke down. I wanted to punch something, stop, blow back at the wind, fall down, yell, stop Sparty from swaying side to side, shut off the i I-Pod (which I could still faintly hear in my shirt, and get my head to stop repeating everything I was thinking.
When I finished I realized a lot can happen to a person in 41:13, lets just say I am going to take the day off from running tomorrow.

Rain Runs

Woke up to another rainy day, but that did not stop my wife and I, we stretched then ran 31:14 today on a nice run on the Monon Trail. She really pushed herself at the end and surprised me. Haven't seen her push like that in awhile. Everytime I thought she would throw in the towel she just kept on keepin on. Very proud of her.