So it turns out that I have been the worst at loggin my workouts for the past about 3 weeks.  I have no excuse for myself. I actually have been workin out about every day, except for the bad 5 days of solid drinkin (only for survival of course).

2/28/11

For time:
50 Kettlebell Cleans (24/16)
800m Run
50 Kettlebell Snatches
800m Run
50 Kettlebell Swings

13:24

This workout went great.  I pretty much did all the KB work unbroken, except for switchin hands.  The swings were 30 and 20.  I should have went to 28kg or 2 pood.  If I do it again.  I def need to go up.

also did some power clean work after class, I got a dirty 225# clean.  mostly 155, and 185.  mostly working for the hook grip, felt pretty good.

Sunday 2/6/2011

Beach Workout!!

2 Rds

50 Jumps from sand to wall
Scramble 50M in the Sand
Run 100M in the sand
Burpee Frog Jump 100M in the Sand
Run 100M in the sand
Scramble 50M in the sand

16:18

This was pretty tiring.  I was a bit hungover from the Bowling Night!!

Saturday 2/5/2011

ITP Workout

Devlins Goats

AMRAP 20 (95lbs)

5 Shoulder Press
5 Front Squats
5 Thrusters
5 Squat Snatch
400M run

4 4/5 rds

I totally beefed 2 of the Squat Snatches, and landed on my ass in the first round, otherwise I would have completed the last round.  Otherwise the workout felt pretty good.  To breaks after the front squats each time.  For the most part did the Snatches touch and go.  Felt a bit soft in the bottom of a few.  Just need to work on these bad boys. 

Friday 2/4/2011

Deadlift 1-1-1-1-1
———————-
Strict Press 1-1-1-1-1

Today was a great day.  2 PRs

Deadlift 456 PR by 36 lbs(which gets me on the board, HELLYEAH!!)
Press 175 PR by 10lbs

Thursday 2/3/2011

For time:
1 mile run
80 squats
800m run
60 sit ups
400m run
40 push ups
200m run
20 burpees

19:49

I did this one by myself, because I wasnt able to make class.  Steve was in the early class and got 18:58, I just couldn’t get there on this fine day.  Felt ok on the workout, besides having to use my inhaler after the 800. 

Wednesday 2/2/2011

3-2-2-1-1-1-1 Jerk

95-135-185-205-205-225-225

All went ok. I am not super efficient with my jerks. I need to work on the lunge, and dropping underneath the bar.  The 225s were not the best form I ended up pressing them both out.  For another day.

Tuesday 2/1/2011

5 rounds, for time:
500m row
21 pull ups

17:47

This workout felt pretty good, the rows felt good paced about 1:48 or so, got down in the 1:30s on the last.  Pullups I was being careful about tearing, just did 5’s without much rest. 

Monday 1/31/2011

3 rounds for time of:
50 Double Unders
24 Floor Wipers
50 Double Unders
12 Ab Rollouts (5 sec hold)

23:43

The Floor Wipers were terrible, Becca kept yellin at me to slow down, Thanks Becca Perciate the help. 

Sunday 1/30/2011

Beach Workout!!

Saturday 1/29/2011

1st ITP workout

100 OH Squats

10:13

I felt pretty good on this.  It was my first day with my liftin shoes, and they rock. 

Friday 1/28/2011

2 rounds for time of:
400m run
20 front squats (135/95)
400m run
25 hang power cleans
400m run
10 squat cleans

22:18 with 115

This felt pretty good.  I think that I could have used 135, but am glad I did 115 for the practice.  Front Squats as usual sucked, but are gettin better, Hang Power cleans are easy and fast, Squat Cleans could be bettter, need to stay more solid in the bottom.

Thursday 1/27/11

Rest Day For the Sick Guy.  I think tommorow I should be better!!  I got my new lifting shoes today and they are Awesome.

Wednesday 1/26/11

“Eva”

5 rounds for time of:
800m run
30 Kettle Bell Swings (32kg/20kg)
30 Pull-ups

41:29

Today was the Second day that I was sick, I was a bit better than yesterday, but still feelin under the weather.  I wasn’t gonna miss Eva just cause I was sick.  Last time I did this it took me 1hr 4min, and I tore my rotator cuff.  So I had to beat her this time.  Thanks to chasing Kenny and Andy, I was able to beat my time.  It felt pretty good.  Side ache by round 2 which didn’t feel so great.  Broke up all the sets of kb and pullups. Maybe a little less rest on some of the pullups, and my time could have gone down.  Overall felt pretty good.

Tuesday 1/25/11

As many rounds as possible, in 20 min:
Increase by 1 each round
Box Jump (20”)
Burpee
Sit Up (anchored, weighted, 30/20)

12 2/3 rds + 4 Situps

This felt pretty good, i don’t think I ever strung together more than 2 situps.  They were def the limiting factor.  I was next to Kelsey, and she kept me pushin, we were about a rep or two apart the whole time.  Thanks girl.  Overall I was happy, this was my first RX+ workout, I used a 24” box.  Thanks Michael for guiltin me into that one. 

Monday 1/24/11

“Diane”

For Time:
21-15-9
Deadlifts (225#/155#)
Handstand Push Ups

7:44 with the plates under my feet

Deadlifts were all done unbroken.  The handstand pushups I used the stack of plates and put my feet on them.  Still need work on handstand pushups.

Sunday 1/23/11

Partner AMRAP 20

Partner A does Max Bar Hang.  Whilst Partner A is Hanging Partner B does As many jerks as possible.  When Partner A drops they switch. Score is Jerks.

200 @ 135 (RX)

Steve and I did this workout together, and it was absolutely Wretched.  The Jerks were not too bad, but the Hang OHMYGAWD the Hang.  It slowly destroyed me.  Although in the grand scheme I would say helped my grippage fo sho. 

Beach Workout with Sam

Started out with a warmup run around the lifeguard tower, 50M suicide, bear crawl, crab walk, scramble, spiderman in the sand. 

Workout was partner, while one partner ran down and back, other started with squats, switched until 200 squats were done, then the resting partner began to do situps until 150, and then burpees till 100, all while the other partner was running,  or in active rest haha.  It was a good workout, for the second of the day.  Prob took 15-20 min or so,  RanDizzle was my partner and a Glorious one at that. 
—————————————————————————————————-
Saturday 1/22/11

Oh Glorious Rest Day
—————————————————————————————————-
Friday 1/21/11

With a partner…
Complete as many rounds as possible in 30 minutes of:
200m Buddy Carry
20 Leg throw downs
20 Pull-ups
20 Pistols

5 3/4 rds

Josh was my partner here, great choice because his strengths were my weaknesses and vice versa.  I did the buddy carries, we alternated on the let throws, Pullups were mostly me, and Josh did all the Pistols.  It was a fun workout, and pretty hard at that. 
————————————————————————————————————
Thursday 1/20/11

With a partner, accumulate as many points as possible in 20 minutes.
Squats - 1 point
Push Ups - 2 points
Burpees - 3 points
You may only alternate with your partner at each 2 minute point.

1038 was Steve and I’s score

This was sucky, because it very soon became clear that the fastest and most efficient was to get points was by doing burpees.  The 2 min could not take long enough when I was counting.  I felt that my form on my burpees is getting much better and my pace is getting a tad faster.  The key was just to keep going, it helped that Zach and Amy were right in front of us making a mockery of Steve and I. Thanks guys!! Nice work.
———————————————————————————————————
Wednesday 1/19/11

Franklin Hill Sprints
Sprint to the 3rd street lamp x 3 (on the 4 min)
Sprint to the 2nd street lamp x 3 (on the 4 min)
Sprint to the 1st street lamp x 3 (on the 2 min)

The Introduction to the Hill.  She’s a ruff one.

1 26
2 26
3 26

1 18
2 19
3 18

1 10
2 10
3 9

I was pretty happy with this.  It was only Alex, Andy, and I.  They were good to push my pace.  I am glad I went to this class, Thanks fellas. 
————————————————————————————————
Tuesday 1/18/11

For Time:
30 Overhead Squat (95/65)
400m Run
20 Heaving Snatch Balance
400m Run
10 Squat Snatch

11:53

This workout went really well.  I was in Steve’s class, and I am sure that he even could have beaten Ditka on this day.  HOLY SHIT STEVE!!  i am impressed.  My OH’s went well, I am feeling much better in this position.  Need to keep workin though.  Started with 20 OH squats and was happy with that.  Broke up the balances and the Squat Snatches as well.  It felt pretty good overall.

“Nutts”

For Time:
10 Handstand Push Ups
15 Deadlifts (250/160)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Ball (20/14)
200 Double Unders
400m run (w/ 45#/25# plate)

26:58

I did more or less as Rxd, the only thing i scaled was the Handstand pushups, I got 8 using the floor, 7 and 8 were iffy haha.  the last two i did with the abmat.  These took me forever.  Otherwise the deadlifts broke 10 then 5.  the box jumps were just 25 in a row, step down stylee.  Pullups were 10, then 5’s to 50.  Wallballs were 10’s, every rd I felt like 11 would make me puke.  Double Unders were more or less 20s.  I didnt stop running on the 400, it was Effin terrible, I couldn’t find a good place to put that weight.  This workout was wretched, I got light headed after.  My nutrition needs to get upped in the morning.  Overall I was pleased with this workout, AP steamrolled us all with some 22min act of God workout.  Nice work brotha!!!

This is sad, I didn’t log any workouts this whole week.  Mission use your computer this week!!

Today 1/16/11

Today was Sam’s Beach Extravaganza!

It was a series of Bearcrawls, Lunges, BurpeeFrog Jumps, and Firemans carry, with a run around the Lifeguard tower to finish off.  More of a recess type workout, but it was the perfect Sunday Funday!  with a bit of breakfast after.  Nice work Sam!!

Saturday 1/15/11

CFLA 330 Challenge

Run 300M
Ground to Shoulder 30 reps 155
Run 300M
Shoulder to OH 30 reps 155
Run 300 M

10:30

I felt pretty good, could have went a bit faster on the ground to shoulder, runs felt fine, should have done 3 sets of 10 on the shoulder to OH, there will be a next time.  Trailing ofcourse Steve, and Jeff L.  Nice work fellas, maybe one day I can be as strong as you.

Friday 1/14/11

“Endure This!”

2k Row for time 7:44.3
rest 4 min
1 mile Run for time 6:45
rest 4 min
1k Row for time 3:51.3
rest 2 min
800m Run for time 3:11
rest 2min
500m Row for time 1:41.8
rest 1 min
400m Run for time 1:19

I started out at a slower pace than i should have.  I just was not sure how i would respond to the distance.  I feel that I could have taken times down a bit more if I was more familiar with the pacing. I just wasnt tired when we were done.  My recovery has gotten a lot better. I need to establish my benchmarks, just to get more familiar with where I am at.  Being unfamiliar clearly affected my performance.  Lesson learned.

Thursday 1/13/11

Today the Workout was Wendler DL and Pullups.  Due to my torn hand I decided to do Back Squats.

95x10
135x10
185x10
225x8
225x10
135x10

My depth was not there (thanks Armen), so i figured i would take the weight down and practice getting depth.  by the last set I was cashed.  I need to keep working on this.  clearly a flexibility issue, then a strength issue. 

Wednesday 1/12/11

“Christina”

Complete as many rounds as possible in 20 minutes of:
9 pull ups
9 squat cleans @ 135/95
9 KB Swings, (32/24)
9 toes-to-bar
9 push press @ 135/95
9 burpees

This was actually pretty bad.  Got a pretty gnarly tear on my righty on the toe to bars, which surprisingly were fairly easy, big issue in this workout was the Squat Cleans, everything else was very manageable.  Oh yeah and I scaled to 115 to work on form, and it still gave me trouble. I finished 3 1/6 rds.  and was toasted.

Tuesday 1/11/11

As many rounds as possible, in 20 minutes:
10’ Handstand Walk
5 Burpees w/ hollow jump
10 GHD Back Ext
15 Crab-Spider-Crab

6 1/4

This was not my kind of workout, Actually it was prob one of the best that I could do, Inverted/Burpees/and Shoulder Mobility, all things that I need a lot of work on.  Thankyou for the Variance of Crossfit.  I really feel alot better about my handstands against the wall and being on one hand without falling on my grill.  Back Extensions were easy, spider to crab were easy, burpees were in the last 3 workouts (still hate em).

Monday 1/10/11

“Helton”
3 rounds for time of:
800m Run
30 DB Squat Cleans (2x50/2x30)
30 Burpees

37:53

This workout was Wretched!! I pretty much Hated the Squat cleans, and still have bruises on my shoulders, although with Jonesy’s (thanx Jonesy) help feel that I actually had correct form on a few, maybe 2.  The Burpees were pretty bad, but much easier to pace than the squat cleans.  WOD 1, Danny 0.  Live to fight another day.

Allright here is my catch up for the last 3 days.

Today was Partner Helen:

6 rds (1 rd completed when both partners make it though once)

200m Run
12 KB 24kkg
6 Pullups

16:45 ish

Steve was my partner here, we shoulda done Fat Helen and used a 2 Pood KB.  I felt that the workout was not long enough, so it shoulda been heavier.  Overall it was good.

I did some Snatch work after

Snatch Balance
65X5
85X5
105X5
125X5

Squat Snatch
65X5
85X5
105X3 + 5 OHS
125X3 + 5 OHS

I felt like my pull to the bottom was much improved.  I need to work on not rounding my back at the bottom.  The weights were fairly light so I was able to get away with this.  I also felt way more comfortable OH.  Sam told me to really concentrate on pushing out and up on the bar, and have active shoulders and this helped a ton.

1/8/11

Today was a rest day, I did participate in something I would like to deem as the Meat Murph, 6 dudes, 19 glorious plates of meat, 1 sitting.  This was clearly not an athletic endeavor though. 

1/7/11

3 rounds for time of:
800m Run
80 Squats

17.08

This was a pretty good workout, I did fairly well on the runs, my pace is definitely getting better, the squats were ok, my stance is a bit wide Michael said, I think that my lower back and glutes are tight so it pulls my stance out, this is something to work on for sure.  I just wanted to beat Steve, and I did by like 13 secs.

I seem to have a problem with posting every day, need to work on this.

3 rounds for time:
80 Double Unders
8 Thrusters (135/95)
24 Push Ups (games standard)

12:53 (Chasin SamIAm the whole time, he is a fast SOB) 

I knew the Thrusters were gonna be a problem, I did them in sets of 4’s, I need to work on coming out of the bottom faster straight through to the top.  The double unders were ok, I struggled a bit, def need to work on these daily. Pushups as always were broken, need to start puttin more pushups in my weeks.

1/5/11

20-to-2 by 2’s (20-18-16…) for time of:
Hollow Rocks
Handstand Hold
Leg Circles
Arch Ups

17:30

This surprisingly hard, I actually had a few seconds that I was in a free handstand.  The leg circles were terrible, obviously my first time haha. I need to put in some more handstand work, being hollow upside down is def different, but getting more comfortable.

Today was a Glorious Rest Day, I barely even stretched, back at it tommorow.

“Jack”

As many rounds as possible in 20 minutes of:
10 Push Press (115/75)
10 KB Swings (24/16)
10 Box Jumps

10 1/3 rds

This was a pretty good workout.  I thought that I would be able to get a few more rds than I did, the box jumps have been surprisingly hard lately.  My legs were a bit fatigued from the Back Squats i did yesterday.  Overall pretty good workout, Jonesy helped me with my push press, got it a bit confused with jerks in the madness.  Another thing to work on, the list is long. 

1/2/11

Sunday

Today I just did some back squat work sets, I am going to do Wendler with Back Squat, and needed a ruff estimation of my 1RM.

135X10
185X8
185X8
185X8
225X6
225X7

This felt pretty good, so 1RM = 270 for now

First Day of 2011.

We decided to meet at SM Beach for a New Years Day Murph!

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

43:08

I broke the sets up into 10 5-10-25 and 10 5-10-5.  I am pretty sure that I did an extra set in the first ten, but I didn’t want to short it so I took the lower of the two sets that I was confused with.  Overall I felt pretty good.  Pullups were easy and unbroken, pushups broke the last 5 sets, and squats were pretty methodical, not so fast, more on the slow side.  Overall a good start to the year.

12/31/2010

800m Run
30 KB Swings (24 kg, 16 kg)
30 Jumping Slam Ball
400m Run
15 KB Swings
15 Jumping Slam Ball
800m Run
30 KB Swings
30 Jumping Slam Ball

16:03

This workout was a good one, the runs were ok, i tried to push my pace on them.  I broke the 1st set of Slamballs, but that was it, I did all the other sets unbroken.  It felt pretty good, I felt I could have taken maybe 30-45 sec off my time with no breaks.  I would give this an 8 out of 10. not to shabby for the last wrkout of 2010.

3 rounds for time of:
5 Dead Hang Pull-Ups
10 Burpees
15 Single Arm DB Thrusters (45/30#)
20 Sit Ups
50 Double Unders (or 200 single unders)

9:47 ish

I was so pumped to get back to CFLA today, man I missed this place.  Its amazing what a change of pace going back to a normal gym was, absolutely zero motivation, BLUUUUAH.

The workout I was pretty happy with sub 10min.  I came in late and looked at Zach’s 8:04 or whatever ridiculous time he had(nice work brotha)
and figgered that it would take me a bit longer.  I just got my new RX Jumprope today and it rocks def makes Double unders a lot easier.  I just need to get in some practice with it, my jump needs to decrease and rotation speed needs to go up.  Situps Pullups were fine.  Thrusters always need more work. 

I am way behind on the upside down challenge, I will try to catch all the way up tommorow.

There is Bad News here I am 1350 Seconds Behind, OOOOOOPS

Yep thats 22.5 minutes in the Upside down Position. Tall order for the Last day of the year.

Time t catch up after Vacay.  I needed a bit of time off, and a reminder of why to eat well instead of whatever happened when I was in KC.

As far as I can Remember, I did about 3 workouts when I was home.

1st

10 Thrusters 95
15 Dead Hang Pullups
20 Pushups
30 Situps

Somewhere in the 17-18 Minute Range

weak performance, this was coming off a hangover, late in the day, not my ideal workout conditions

2nd

1000 Double Unders

about 35 min

this was late in the evening and I felt like hell the whole time.  really just boring cardio workout, from about 800 on I really couldnt do more that about 20 at a time

3rd

This day I did one off CFLA site

For time:
21-18-15-12-9-6-3
V-ups
Arch Rocks
Knees to Elbows
Good Mornings (75/55)

22.16

This was pretty solid, I was impressed with the difficulty of the Good Mornings, and the soreness lasted till today, and I know I did that workout atleast six days ago or so, either way it was good. I was paying attention to each rep moreso than I have before, I think that this is important in all the workouts, and will employ this moving forward.

15-12-9
Muscle Ups
Burpees

-rest-

“Karen”
150 wall ball for time (20/12)

I scaled the muscle ups to pull through with feet on ground and jump to lock out.  this was 2/1 and proved to be terrible but atleast I got good rep work on driving my head and shoulders through since this is the hardest part of the muscle up for me.  The burpees were slow, i def felt yesterday’s workout in my shoulders during this. 

Time was like 8:07 or something, will check the whiteboard when it comes out.

Karen was a bit brutal with the previous workout as well. only got a minute inversion, I have a minute to make up tommorow.  Dammit forgot.

7:18

I broke up into sets of 10.  I started with 45 and felt pretty good.  Want to try to be able to do a 75-50-25.  This is something to aspire to.  Steve whipped my ass, and came in just behind Omid, nice work fellas.