Squat Clean

Todays Main Site was from the 2008 Crossfit Games. It was the final WOD to decide the winner. I have never done this workout for a reason.....it looks crazy hard. The workout is:

155# Squat Clean 30x

3:16

I was happy with my time. The problem we had was after about 15 reps the clip for the oly bar popped off and it started to come apart. So they had to quickly put a bar together for me to switch to. When I finally switched they had put 165# on the bar. I did about 4 reps with that until I saw that the weight was wrong.....and felt it. I immediately jumped back to the other broken bar to finish off. So.....with all that being said I am happy with the final results.

Later on I rowed a nice 1000M in 3:57 (nice and easy)

Then I Deadlifted for 1 rep Max. I have not done this for a long time and the last time it was 405#.....not where I want to be. I got 435# so I was excited about that.

Then Max Pull ups for reps

30

37

31

That night I did burpees for time. I wanted to beat my last time of 1:46.....I ended up getting it in 1:38. After this I did went down and did Max Deadlifts with 255#:

17

Overall I felt good and ate a lot of candy for Halloween.

NU

Waiting......and more Waiting....

I was waiting after my workout yesterday (which was harder to do then it looked on paper) to write my post on what I did yesterday. Which happened to be:

15-10-5 rep scheme

Hang Snatch 135#
Box Jumps 24"
Pull ups

I finished this in 6:36, rough!

I was holding off on this because I was sent an email about my competition in Crown Point that I would be receiving another email with the WOD's we would be performing on the 1st. So I sat waiting....and waiting....all day and never received the email. So now here I am, the 2nd, no email and figured I could show my frustration. I was hoping to start planning how I would feel (which right now my body is fried) about the workouts and how I would attack them. Not happening.

Well, I decided to then take the day off today and hope I get that email. I did wake up this morning and go for a run at 6:30 am in the rain (ran 17:38), which felt like a warm shower I was running in. I tried talking Chelssie into running in the rain after she woke up but she was not into that since it was coming down more then a sprinkle.

Anyway, hope to see that email!

NU

LOOOOONG DAY!!!

Went in to the Box thinking something simple, instead......something simply long!

We started off with a warm up of 1 mile run but after every 400 M we would do some movements (DL, Burpies, Planks, anything to make you tired) then we ran back in and found our 5 Rep Deadlift Max:

345# x 5

Then we went right back outside and ran 8 x 40 M sprints, jogged back inside and did the WOD:

AMRAP for 8 Minutes:

5 Clean and Jerk 155lbs
5 Ring dips

7 Rd + 1 Dip

I was happy with my results.

Tomorrow is a big day coming up, the first two workouts for the competition are being announced, not sure what time but am looking forward to knowing what lies ahead on the 11th.

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

"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

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!

1100+4+1

1100 Reps
4 minutes of planks
1 minute inverted plank

The workout I did tonight I do for time, I completed it in 31:47

The workout is:

100 Body Squats
100 Leg raises per leg
200 Push Ups
200 Superman Raises
100 Calf Raises
100 Split Squats per Leg
100 Dips
100 Curls (15lb DB's)
100 Standing DB Press (15lb DB's)
4:00 Minutes of Planks
1:00 Inverted Plank on Wall

FUN!!!! I do a workout like this at least twice a week. You can do the workout in any order, and however you want to as long as you do all the reps and holds. Have fun!

First Day

My wife has been blogging for a while now so I decided to jump on the bandwagon. I love to track my workouts and runs, but paper is just not cutting it anymore. I tried to sign onto a 'logging workouts' site but it just sent me to a blog. I then talked to my wife and she sent me straight to google to open a blog. And now here I am, always saying I would never do it but here I am, writing blog!.

Quick bit about myself, I am 25, recently married with 1 kid. A three and a half year old boxer named Sparticus (Sparty) for short. He accompanies me on short runs. I am 5'10 and 180lbs, fluctuating from 172 to 185 depending on my training. I love power lifting but also high rep workout. Did a 100 rep workout where all of my exercises consisted of 100 reps each.

Today I went on a three and 1/2 mile run which took 23:46 seconds. My wife made me where her heart monitor and I averaged 168, never used a heart monitor so it was new to me. Through me off my rythem. I need to get my own heart monitor to keep track and understand my body more. I am old school and love doing things that do not require technology or expensive equipment. I took the day off from working out because my body is completely sore from this past Friday and Saturday.

I will be posting my wokrouts from the day and my runs. I am going to be running the Indianapolis 500 mini marathon. My goal is under 1:38:00, we will see in a month.