Saturday 12/5

Lumberjack 20!

20 Dead Lifts - 225#
20 KB Swings - 2 Pood
20 OH Squats - 90#
20 Burpees
20 Pull Ups
20 Box Jumps - 25”
20 DB Squat Cleans - 40#

400m run after each

34:06

Brutal!  Thoughts:
- Prob could have gone Rx on OH Squats (115) and DB Squat Cleans (45) but scaled DLs were more than heavy enough.  Gotta continue working on form on DLs
- First time swinging the big boy!  Was able to knock those out surprisingly easily (well compared to all the other movements)
-  Run after the burpees was the worst one!
-  Ending with the squat cleans was like a cruel joke.  They probably took me the most time. 

Friday 12/4

1000m Row
21-15-9
GHD Sit Ups
GHD Back Ext.

8:38

One of those quick but hard ones.  The worst part was trying to get your quads going on the GHD Sit Ups after just rowing 1000m

Tuesday 12/1

Handstand, ring and paralette practice. 

Wednesday 12/2

15-12-9

60# One-arm Thruster - Right
60# One-arm Thruster - Left
15# One-arm Weighted Ring Row - Right
15# One-arm Weighted Ring Row - Left

17:5something (I know it was just under 18:00)

This was my first time trying ring rows.  They are much more challenging than I thought they would be.  The Rx on this one was 60# One-arm weighted pull ups.

Saturday 11/28

“Linda”

10-9-8-7-6-5-4-3-2-1

215# Dead Lift (Did 245# through the first 4 rounds but back was rounding too much so tried dropping the weight a bit)
175# Bench Press
135# Clean

40:05

This was much tougher than I thought it would be.  Thoughts after the WOD were that I could have gone a little heavier on the BP (did all rounds unbroken), should have gone a little lighter on the DL to start with and the Clean weight was just about right.

Rx for this WOD is:

DL - 1.5x Body weight
BP - Body weight
C - .75x Body weight

Ok, once again gonna try and get back in to the WOD posting. 

Friday 11/20

185# Max Reps Bench Press - 11, 10

1000m Row - 3:10:2

That’s good for first place on the board!  Got Jonesy by 2.7 seconds.

Saturday 11/21

“The Bear” (great name)

5 rounds -

7x through the list each round:
Power Clean
Front Squat
Push Press (from chest)
Back Squat
Push Press (from shoulders)

(no putting the bar down in the middle of a round or a penalty of 5 burpees)

Rd 1 - 65#
Rd 2 - 75#
Rd 3 - 95#
Rd 4 - 105#
Rd 5 - 115#

No miss!

Monday - 1/5

It was the reunion class at PF.  Mike H. back from injury, Ben back from DC and Sherwin back from Boston.

Brutal workout!  It was supposed to be 50-40-30-20-10 DUs and Burpees.  Here is what I actually did -

50-40-30 - 30:34

What a night to have my DUs break down on me.  I have these major break-throughs with my DUs and then will have a night that I miss just doing 1 at a time.  They are a bitch.

Tuesday - 1/6

89 Burpees

In the immortal words of the great poet Eminem - Guess who’s back?  Smidty’s back.

I decided to try and start posting my workouts again. 

Over the break I pretty much just did the day’s burpees each day.  Sometimes I added in some running and/or sit ups but in general the burpees kinda prevented me from wanting to do any other movements in my workouts.  BUT on the bright side I kept up with the 100 Days Of Burpees challenge and am looking forward to it being over!

Friday - Jan 2 - 5:30 w/ Jonsey 

Fight Gone Bad! - A nice, “welcome back.”

Set a PR of 255.  Previous best was set at the FGB event and was 249.  So I was pretty happy with that.

Saturday - Running and 86 Burpees
Sunday - 30 Burpees - 30 Sit Ups - 30 Burpees - 30 Sit Ups - 27 Burpees - 30 Sit Ups

Wow.  Have not posted since 4/7.  That tells you what kind of a month April has been at work. 

No idea what i did between then and now.  Bunch of PF classes, few CrossFit Middle School and a few Globo Gym workouts.

So starting from yesterday:

Monday (4/28) - CrossFit Middle School

Run ~ 1 mile to get there

3x
5 Pull-ups
10 Double Unders
15 Wall Squats

2x
10 Burpees
20 Push-Ups
30 Sit-Ups
400M Run

I originally had intended on doing 5 rounds but was exhausted from going to Vegas this past weekend and just was not feeling it.  I went home to watch the Lakers sweep Denver.

Sunday (4/6) - Globo Gym

4x

.25 mile run
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Around 35 mins.

Monday (4/7) - Andy’s Class

200m walking lunge
30 pull-ups
200m walking lunge
30 push-ups
100m walking lunge
30 abmat sit-ups

Thursday (4/3) - Globo Gym

1.5 Mile Run
I then kinda messed around with the Gravitron machine but I didnt really have a plan so I didn’t know what to set the assistance at.  I started off with more than I needed and did like 30 pull-ups but then thought that maybe using more assistance than I use at PF was not a good idea so I lowered the weight and did like 10 more pull-ups and then got knda frustrated so I got off the machine.

Then I did this little work out:

4x
25 Push-Ups
25 Sit-Ups

That last section was a pretty good work out actually.  No idea on time.

Friday (4/4) - Andy’s Class

I took the day off work so I had the opportunity to go to an afternoon class.  Ah, the afternoon class!  There was 2 of us.  Me and CP.

1200M Warm Up

For the warm up the first part was 30” Handstand hold.  I have never in my life done a hand stand.  So I just attempted like 5-6 times to get it the first 2 rounds and then on the 3rd round Andy kinda helped me to get ballanced against the board and I held it for something like 15”.  So now I have a new thing to work on.
also
20 GHD Back Ext.
20 Hollow Rocks

For the work out we did the Chelsea.  Fucking bitch.  That is a fucked up work out.

5 Pull-Ups
10 Push-Ups
15 Squats

every min on the min for 30 mins.  I stupidly thought that since it was only 5 pull-ups that it was a great opportunity to go down in bands.  I went from Green and sometimes black or mini to Purple.  Well I got through 1 round of finishing before the min was up.  So from that point on it turns in to an AMRAP :28.

I finished with:

1 Round + 10 more

I am sure that will improve quite a bit in every way and I will laugh at that score not long from now.

By the way, just as an aside - I still to this day have no idea how to spell “Wednesday”.  I get it wrong every single time I write or type it without fail.  I use spell check to catch it. 

You may ask me, “Smidty, why don’t you just learn how to spell it already?” 

Well I will tell you.  I have a theory about this. 

I am a pretty bad speller to begin with but I still manage to have my moments of competency (such as just spelling “competency” correctly).  With just about every word I have spelled it correctly at some point, I think.  But not “Wednesday”.  “Wednesday” is different.  I think that am missing the essential synapse necessary specifically to spell the word “Wednesday” correctly.

Having written all of this, I have now typed the word “Wednesday” at total of 5 times in the past two minutes and probably will now remember it making this post completely moot.  That is, unless someone wants to go back and check my comma usage - another area of writing in which I am notoriously lacking any semblance of proficiency.

Wednesday (4/2) - CrossFit Middle School

1 mile warm-up run

A work out that I came up with on the 1 mile run to the middle school.  I have not yet named it but it goes like this:

10 Burpees
100 Yard Sprint
10 Burpees
100 Yard Sprint
20 Push-Ups
100 Yard Sprint
20 Push-Ups
100 Yard Sprint
30 Sit-Ups
100 Yard Sprint
30 Sit-Ups
100 Yard Sprint
30 Sit-Ups
100 Yard Sprint
30 Sit-Ups
100 Yard Sprint
20 Push-Ups
100 Yard Sprint
20 Push-Ups
100 Yard Sprint
10 Burpees
100 Yard Sprint
10 Burpees
100 Yard Sprint

That was a kinda cool work-out.  You end up with a total of:

40 Burpees
80 Push-Ups
120 Sit-Ups
12 100 Yard Sprints

I am not sure how long it took me.  I need to get a stopwatch.

Peace out homies.

Monday (3/31) - Andy’s Class

1200M Warm up

Then we did max weight deadhang pull-ups.  If you did not already have a deadhang pull-up (like me) you were going for the least amount of assistance. 

5-3-2-1-1-1-1

5 - Green Band
3 - Purple Band
2 - Black Band
1 - Black Band
1 - Black Band
1 - Mini Band
1 - Body Weight!

Yipee!  My first body weight deadhang pull-up is many many years!  I have been able to do 1 kipping pull up for a while now bt not a deadhang.  That was cool.  Now on to eventually using no bands in a workout.

Then we did 600M sprints:

Sprint 1 - 2:43
Sprint 2 - 2:50
Sprint 3 - 2:56

600M is a really long sprint!

Sunday (3/30) - SMC Grandstand

I went to the SMC track with the intention of juts making up a workout as I went along. 

Warm Up
50 Double Unders + A bunch of just random jump rope stuff

Next I decided to start with running up the steps in the grandstand.  My thought was that I would try and do 100 times.  I got to 5 or 6 and quickly realized that 100 was gonna be rough.  I decided to just do as many as i could and eventually, maybe work my way up to 100.

Grandstand Run Ups - ~27

I lost count around 20.

When I got down to the bottom after my last one I stopped to catch my breath and realized that my legs were shaking.  I decided that was probably a sign that I was done with that exercise for the day.  It took me longer than I had expected so I just rode home after that (legs still shaking on the ride home).

Thursday (3/27) - Becca’s Class

1200m Run

Warm Up (3X):
20 Arch Rocks
10 Sit Ups
15 Squats

Workout:
12 Windmills, 35#
24 Kettlebell Cleans, 20kg k.b.
48 Sit Ups
96 Squats
600 m Run
96 Squats
48 Sit Ups
24 Kettlebell Cleans
12 Windmills

My time was 24:something

Well thankfully I did not feel as unmotivated and inept as I did on Tuesday.  I still finished last but whatever.  Starting out on the 600M run after the 96 squats was an interesting experience for the first few steps.  I felt like I was in one of those nature films where they show a baby deer walking for the very first time.

So we did 192 squats in the work out
Another 45 in the warm up
And last night we did 180 during The Colleen

So in the past 2 days - 417 squats!

Wednesday (3/26) - SMC Track Night

We did the Colleen (Modified):

1 mile warm-up
1 mile tempo

6x
400M Run
30 Squats
20 Push-ups (all from toes)
10 Burpees (all from toes)

Not sure how long it took me but I know that it was longer than Monica and Colleen.