Dumb Bell Thrusters (25#)
Pull ups, chest to bar (mini-band)
Deadlift practice - 10 reps at 135#
5 deadlift (185#)
10 clapping burpees
Time: 14:10 (Take that, Jonesy! )
Heaviest deadlifts I’ve done. Last time I did 55 reps of 165 and that was super hard. This weight felt good. And my form felt good.
Burpees felt better than they ever have, but are still too slow. I could only get out 5 in a row maximum before having to stop and catch my breath. The new clapping burpees are hard, but I kind of like the clap at the top…it puts a nice punctuation mark at the end of the movement.
I also liked the chest to the bar pull-ups. Though I’m not sure I could do these without assistance at this point. I’m still just getting the chin over the bar pull-ups down.
Then, ate like a pig at a friend’s BBQ. Way too much guacamole…and way too many chocolate chip cookies. Not at the same time of course.
Thursday July 3, 2008
Late Afternoon Beach Volleyball - about an hour and a half
Fun weekend. I thought it was going to be all rest, but it turned out to be quite active.
I haven’t played tennis since PE class in High School. But Emily got some rackets for her birthday, and I decided it was time to take up the “learn new sports” aspect of CrossFit. Tennis is fun. I think my endurance and strength gains over the last 6 months helped me get back into tennis in a very positive way. I was actually playing pretty decently and I never got exhausted. Watch out, Federer! (I mean, Nadal…) I will definitely need some lessons though, as t I’ve forgotten a lot about the proper stances and swings, etc.
Great workout. I flew through the Push Presses. I could probably go up on weight on those. The knees to elbow’s killed my hands and forearms. My arms are still aching a bit from the grueling grip workout that K2E’s are.
For some reason the warm-up killed me. In general, I find the warm-ups the most unpleasant part of class. Maybe it’s the overcoming the inertia of sitting on my ass all day. Not sure. Today, I think it was the double-unders, which I find very taxing. But I was able to get out about 5 in a row at one point, so that made me feel good.
I was happy with my pull-ups, but they were a bit slow. I went to the mini-band after the first 15 in order to keep moving because I was only getting one out at a time and would have to stop for a few seconds.
Looking forward to a few days off! I hope everyone has a great 4THOFJULY!!
AMRAP in 20 minutes
4x - 3 pullups/3 dips - no assistance!!
8 Handstand push-ups (did these with feet on bench, as close to vertical as possible)
12 Pistols to 20” box
Score: 2.5 rounds
Good workout that exposed a huge weakness: Pistols! These killed me. They really hurt on my left-leg injury. And my balance was just ridiculous on my right leg. I went very slowly through each of these.
My kipping pullups felt great. So did the dips and push-ups. While my pushups weren’t true handstand pushups, there was still a great rush of blood to the head that was very intense and felt great. I’m very happy with the progress in my upper body strength…now to get these long silly legs to pull their weight.
I was grunting a lot (maybe too much) during the workout. But the grunting felt good. I felt like a Man! Cave Man. Me grunt!
10 Thrusters 85#
50 Double unders (after first 10, I switched to 2X single skips)
80 single skips
60 single skips
40 single skips
20 single skips (plus 1 double under for a dramatic finish!)
Must. Improve. Double-Unders. They were taking me so long. I think the area I still need the most improvement is my speed and endurance. Even my single skips took me a while. Towards the end I got to a good rhythm, but my jump rope skills need some work.
The thrusters were challenging, but I may be able to go up another 10 pounds for these shorter thruster workouts. I was able to bang out 4-5 at a time, so the last rounds were fairly fast. It’s just those darn skips!
I’m super stoked that I did all of my pull-ups today with no assistance! I banged out 15 of those mother f—-er’s!! (5 at a time, of course)...using a kip most of the time and a band none of the time. Hell, ya!!
pushups: 25-11-7-5-4-4-4-4 all toes, baby!
Thought I’d revisit the Tabatas. The hardest part was hearing my watch beeping for the intervals. My squat numbers were screwy because I went too long on round two. Also, I started the squats cold, which didn’t feel good to my lingering injury, which is feeling better but not totally gone yet.
Happiest that I did all the pushups from my toes, though I felt last night’s bench presses big time toward the end. Situps were fast in the beginning and I think better form overall.
I need to do these a bit more often as they keep me sharp and strong.
Wednesday June 25, 2008
Beginner Weightlifting with Becca
10 Pull-ups (mini band)
3 - 2 - 2 - 1 - 1 - 1 (+1 to try to pass 215#)
135 - 155 - 175 - 195 - 215 - 235m - 225m - 220m
Love the weightlifting. And I’m pretty happy with these results. I bet I could have made 220 had I not immediately jumped up to 235 and tired myself out. But now I know about where my max is and I can strategize how to get there next time.
I had a kind of strange/scary experience on the 225 rep. I got very light-headed and disoriented at the bottom of the lift. I had weird thoughts of “where am I?” “why are my arms shaking?” “Who am I?” It wasn’t a bad feeling, just very strange. Kind of like being on laughing gas. It scared me a bit afterward when I considered that I had 225 pounds of steel hovering above my chest, but Becca assured me that this type of disorientation happens pretty often in Power Lifting and sometimes lifters pass out in heavy lifts. Can’t wait till that happens to me!
Saturday June 21, 2008 Massacre in the Park! - 9:30am
Warm Up Who needed a warm-up? It was freakin’ hot!
Run plus squats, pushups, situps, and jumping jacks at ramdom intervals.
Race back to the balloons.
Partner with Francesco
Pull up ladder 1 - 2 -3 - 2 -1
Wheel Barrows in between pullups
AMRAP in 20 minutes
20 Plank Ups
Run Sideways weanving around cones
20 Mountain Climbers
Run Sideways through Ladder thing-a-ma-jig
20 Flutter Kicks
20 Squat jumps
Score: 2 1/2 rounds.
Wow, what a fun and kick ass morning. I brought Emily and she had a blast (though I think at one point she was cursing my name for urging her go her through this hot ordeal ...)
The heat was the real challenge of this workout, making the running portions, which were in direct sunlight, excruciating.
First time doing plank-ups. Those got tiring real fast. I nearly met Mr. Pukie on my second round of those. But I have to say of all the excercises we did this mornig the sideways and backwards runs were the hardest part. Well the Wheelbarrows were tough too!
Great big group of people. Great coaches at every station. I definitely want to do more park workouts. And I bet it’s a lot less taxing first thing in the morning when it’s still cool out.
It appeared that I was the only one whose knees and elbows got covered in dirt and I’m totally perplexed as to why that is. Didn’t other people have to stop at least once during the mountain climbers, which we were doing in the loose dirt? I really feel like I bonded with the park in a very intimate way by getting down into that dirt. I’m sad to see more people didn’t get that earthy experience
And thanks Becaa and Andy for the Ice Water ! We’d have been toast without it. I’m not kidding.
50 Situps (anchored, hands on head)
35 Thrusters 55#
20 Pullups (mini band - round 1; black band - round 2)
In every journey, one hits a bump in the road. Today’s bump was the Thrusters portion of this workout. These Thrusters bumped me into a ditch then beat me senseless with a stupid stick. When I finished the workout I turned to Becca with the following insight: “Hey, Thrusters are like Burpees. Only different.” She said, “Yeah, Matt” with a concerned look on her face. I’m still not exactly sure what I meant.
I can’t believe it took me almost 27 minutes to get through 2 rounds. I’m frustrated, but realize that this journey is long and I just have to think one step - or one thruster - at a time.
At least the pull-ups and sit-ups felt pretty good. But I really have a long way to go on these Thrusters. I nearly got ill a few times. Had to go to my knees a few times.
All of these workouts are hard, but this was one of the harder ones, for sure. Was Becca’s recent blog post, which was very inspiring, a secret warning that we were in for this hell? I’ll try to read the signs better next time.
Monday June 16, 2008
Workout at Lincoln Middle School Didn’t go to class today so I can attend the big CrossFit in the Park extravaganza on Saturday!
Last time I did this workout at the end of February my time was 15:38 and most of the burpees were from my knees (today was all toes). So, good progress, but I know my burpees and met-con can get a lot better.
5 Dead Hang Pulls
100 single skip skip ropes
Also worked on double-unders
Ran into Spencer who was doing today’s CrossFit WOD (50 Sit-ups, 50 Double-unders, 50 Sit-ups
Walking Lunge, 50 steps, 50 Sit-ups, 50 Burpees, 50 Sit-ups) with some friends. Looked like a fun one.
Wednesday June 11, 2008
7:30pm Beginning Weightlifting with Becca
PVC Deadlift and Front Squat skill warm up
10 - 9 - 8 - 7 - 6 - 5 - 4 -3 - 2 -1
Deadlift - 165#
Front Squat 65#
Killer workout. On the 6 rep round I was pretty certain I wouldn’t finish. I haven’t done deadlifts in a while. My form was breaking down toward the end, especially on the way down: I didn’t get my weight back far enough and my knees would get in the way. When Becca pointed that out I’d compensate by straightening my legs rather than putting my weight back in my heels. And then I’d just collapse and let my back round. Ug. So much think about when I’m trying to breathe!
Pushups felt good, and like Stanwyck said, they were the rest period of this workout.
I had to go somewhat light on the squats since my freaking injury flared up on heavier weights. Still challenging though. It’s quite hard to breathe during the front squats with that heavy bar squeezing my esophagus closed.
Glad I finished, cause I really thought about quitting at one point. Thanks Ben, John, Stanwyck, and Becca for all the yelling. It got me through.
Now to bed and my sweet soft pillows…wait…those aren’t pillows!
Monday June 9, 2008
7:30pm Beginner Class with Jonesy
Warm Up (AKA Jonesy loves Abba)
A 400m Run
B 400m Backward Run
B 400m Backward Run
A 400m Run
20 Walking lunges
10 Arch Rocks
Cool walking stretches that made me feel like I was failing a sobriety test on the side of the road…I was wobbling all over the place.
AMRAP in 20 Minutes
5 Dead Hang Pull Ups (black band)
15 Box jumps
Score: 5 rounds plus 2 pullups.
Great class. Very challenging. Running backwards hurt like hell and was a lot of fun. Got all sorts of fun looks from passing motorists. Going back to forward running felt really weird on the last 400m. I was starting to get used to the backward form…I think you automatically run more in Pose going backward…I definitely landed on my toes the whole time.
Burpees and Box Jumps still kill me. I nearly ate it a few times on the box jumps…and my left leg got a bit bothered by all the jumping.
My pullups are getting better, but were slow going. Got super sweaty and took my shirt off for the first time in class. What a milestone. It’s too bad more of the womens weren’t around to see it
Was very nervous about this workout. It was my first time doing the Fran, and my left quad injury was active again, making squatting motions stiff and a bit painful. I’m glad I spent some time warming up with a 600m run, 20 pushups, 20 squats, and some overall stretching. Once the workout started I didn’t feel the pain, but I did when the workout was done.
Happy with my time. I do think I can beat it next time, since I took a few rests during the second and third rounds of thrusters. Also I bet I can increase my pace on the thrusters. I hope that my injury will be a distant memory by then, though I don’t think it held me back that much today.
It’s amazing how much damage 4 little minutes can inflict. It took me another 20 minutes to fully recover. I see now why the Fran is such a popular workout. Fun morning.
Great workout. Shrugs and squats get me so winded. The double-unders were OK. I could get about 3 at a time, but usually I got 1 and had to stop. I get too excited when I get more than 1 at a time and I start to freak out a little bit and my form goes to hell. My pushups were great and the fastest part of the workout.
My pull-ups continue to improve. Glad I moved down to the mini-band.
I love this workout and its devilish simplicity; unlike the “Murph,” which makes me tired just reading it, “Cindy” looks easy on paper. Then she slams you hard.
“Cindy” worked me toward the end. But I never went to my knees for pushups. And my pull-ups were actually my “rest” period in this workout: they felt freaking awesome. I think I’ve got a kip going. Finally. Looking forward to getting off of the assistance bands. The squats were the slowest, but thankfully no pain in my left quad tonight. I’m knocking wood (and other things) in the hopes that my injury is nearly healed.
This will be a great workout to test again in a few months. I’d really like to get close to a score of 20 someday. A boy can dream…
My abs are still feeling the Ab-Do from Saturday. Tonight’s Ab-Mat situps were slow going.