Tuesday, February 25, 2014

CrossFit - Day 5

Todays workout:
10 minute Wave (AMRAP - Reps)
Minute 1: 1 muscle ups/ctb/pull up
Minute 2: 2 unbroken muscle ups/ctb/pull up
Minute 3: 3 unbroken muscle ups/ctb/pull up
-Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

I did ring rows. 1-2-3-4-1-2-3-4-1-4 - 24 total. Hopefully I'll be ready for some pullups before too long.

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters - I did these with 65# and it was tough
30 Double unders after every round of squats. ( I did 60 singles)

I did the Thursters at 65#. It was my first time every doing them.

My time was 16:45. I need my damn lungs to get their ass in gear. I felt pretty good about today's efforts. I am really enjoying the CF, well that is about an hour after the workout is over, I think man that was an ass kicking, I wonder what tomorrow holds.

Monday, February 24, 2014

CrossFit Day 4

I didn't make any workouts over the weekend, as it was just too busy. Group work on Saturday and Sunday, Outback Friday and Sunday nights.

But I was back in the box for today's WOD during lunch.

Front Squat 4x4 - 135lb


10 min
Power Snatch 115/80 ( I did 75, up from 65 last week)
Toes to Bar (toes to post)

-in remaining time, AMRAP of
Burpee box jumps, 24/20 - 

For the Front Squat I warmed up with one round 75. Added 2 more 15's and did another round. I thought that was getting pretty heavy and I was going to add 10's to either side but Pam gave me a push into the 15s. I'm glad she did. I completed the 4x4 with 135 and felt good about it. The coaches at CHC are very good and are quite helpful in determining where to start etc as I get used to new workouts and movements. 

I completed the 15-12-9 in 6:36 and then got 18 reps of burpee box steps. I didn't feel quite ready to try the 24 box jump. Next time I'm giving it a go. Reps will go down but I think I can do it. 

It was so nice we did our Front Squats in the sun today. Picture from CHC's facebook page.

Thursday, February 20, 2014

CrossFit - Day 3

I suppose at some point I will stop numbering these, but until then...

I took a peek at today's WOD last night. They become available to view after 8pm.

I thought to myself. "That doesn't look too bad".

At around 7:50 this morning I made an oxygen deprived note to myself, to never have that thought again.

Today's Workout:


"The Blitz" (Time)
20 Jumping Jacks
15 Slam Balls (30/20)
10 Burpees
2 RFT:
20 Squats
15 Sit ups
10 Shuttle Sprints
1 RFT:
20 Jumping lunges
15 Thrusters with slam ball
10 HR Pushups

I went to the 7:30 class today as I have a staff meeting at 1pm so I couldn't do the lunch workout and I have a committee meeting tonight and couldn't get to an afternoon workout. It was a little tough getting up at both jobs yesterday but I got up and got everything together. 

And let me tell you, it was a tough, ass kicking workout. So far I've had Pam and Whitney as coaches and they are both great. Today it was Whitney that was there kicking my ass for the workout. 

It takes some time to recover and the last rep, but just a little while after that I just smile because I'm well on my way to getting into a better shape than round.

Until Next Time...

Wednesday, February 19, 2014

CrossFit - Day 2

Today I signed up for the lunch class. It was my first full CrossFit workout.
I believe there were 5 of us in the class.

Started with a warm up of:
15 Jumping Jacks
10 Air Squats
5 Push-Ups

Then some stretching, moving up and down the box. I'm not even sure how to describe it yet, and I probably didn't do it all quite right but I tried.

That was a good warmup. Not easy by any means, lots of squat type movements, etc.

Onto the real deal.

Disclaimer here for the one and only time. At this point, I don't care about what weight I use. I might could do more but I have to learn the movements and good form before I worry about moving a certain amount of weight.

EMOM x 5 (Weight) 65#
5 TnG Snatches (touch and go for those wondering like I was)


AMRAP 12 (AMRAP - Rounds and Reps)  - Another new term for me. As Many Rounds as Possible
70 Double Unders -do a double under so I did 140 singles. Yeah, I'm a heavy guy, jumping is not my fortee.
50 Burpee over the Bar
30 Squat Clean Thrusters. 135/95
10 Muscle Ups

How did it go?
the EMOM x 5 wasn't too bad. 
The MetCon or WOD (Workout of the Day) was an ass kicking.
I can't do a double under so you can substitude singles. I'm a heavy guy, jumping is not my fortee. That took me longer than I'd liked.
Burpee's. Well, they suck. I think most people will agree with that. I've probably done 10 at a time before. This was 50 and we weren't supposed to rest, but I couldn't help it, I was sucking wind like crazy. 

I got the burpees done and did a few, yes, just a few, like 6 Squat Clean Thrusters (65#). I just couldn't recover from the burpees. I know that I'll get better at each movement but since things change daily that's part of the fun. If I see this workout again in the future, I hope its a few months down the road because I know I can get better. 

I have a feeling that this won't be the only time I say this....
That was the toughest workout I've ever done. 

And it was awesome. 

Monday, February 17, 2014

Crossfit - Day 1

Well, I did it. I took the leap. I'd signed up for the CrossFit fundamentals at College Hill CrossFit last week but we had a huge snowstorm so it was postponed until today. Myself and 13 others were at the class. Tracy, one of the co-owners, and Whitney, a coach were in charge of the class. We learned about what is CrossFit, where it came from and then moved into basic movements we would be doing a lot of if we joined. We used PVC pipe to be our barbell tonight so we could get started on form and understanding some of the moves. I thought they did a great job teaching us about many of the moves.

We finished the class with a workout.

4 Stations. 1 minute at each, then rotate. 2x

Wall Balls
Sit Ups
Kettle Bell Swings

So, um, that 8 minutes was an ass kicking workout. And I loved it. I'm ready to sign up and now that I've completed the fundamentals class I can.

I hope to get in a WOD (workout of the day) at CHC (College Hill CrossFit) at least 3 times a week.

For more on what CrossFit is read this entry from CHC's blog.

Lets see where this journey along with keeping trying to eat better and doing some cycling when it warms up / drys out, can take me.

College Hill CrossFit

Sunday, February 16, 2014

Crossfit - Intro

So I'm embarking on another new journey starting tomorrow. I will be attempting my first WOD at a Crossfit box.

No doubt you have heard both great and horrible things about CrossFit. I've done a lot of reading and self contemplation but I've decided to take the plunge. 

My 2 main goals for the year are getting fit and graduating withy Masters. 

Some other things will take a back seat, such as golf. I will still play and have fun but bit the amount I've done the past few years. 

Thanks to a my good friend  Lucas and the always resourceful Bob Harper I've decided to take the CrossFit plunge. 

I'm excited and nervous. Let's get this thing started. 

Workouts Week of 2/9/14

Tabata to Warm Up
DB Squat
DB Lunge
Ballet Squat
Dead lift
Calf raises - 2 leg
DB shoulder press
Calf raises - 1 leg
Bent over lateral raises
Lying leg raise


Didn't get home until 7:30 from a day of meetings in Charlotte. No Workout. 


Tabata Warm Up:

20 seconds all out, 10 seconds rest
Lunges 1&3
Squats 2&4
Wood chopper 5&7
Mtn climbers 6&8

Bench Press Burnout

12@115, 8@125, 5@135,  3@145, 4@155, 4@175, 12@115

The middle of that kicked my ass but I felt better at the end.

4 Supersets of 2x10
1. DB 1 arm row -40lb 
Pushups - 

2. 2 arm row  60lb
DB flys - 20lb 

3. DB curls -25 lb

bench DB extensions -30lb

4. Hammer Curls - 20lb
Skull Crushers - 60lb

I like this workout. It moves a decent amount of weight and I can get in a good amount of time. 


North Carolina's Snowmageddon started so I took the day off. 

Thursday 2/13

Trudged down to the apartment gym for a workout today.
42 minutes on the elliptical while watching an episode of Arrow (great show if you don't watch it)

Finished with a 3 Cycle Tabata for 12 minutes of high intensity 

Pushups 1&3
Squats 2 & 4
Jumping Jacks 5&7
Lunges 6&8

No workout on Friday. I knew it was going to be a very busy night at Outback thanks to the recent snow days and not to mention it was Valentines Day.

Had every intention of working out until a group project at school turned into a 5 hour stint. It really should have only been 3 hours. Oh well. 

Not the best week of consistency but I got 3 workouts in. I'm really starting to feel stronger and that's awesome. I haven't been this determined with diet and exercise in a long time. 

Thanks to pintrest for this weeks motivation

Saturday, February 8, 2014

Workouts Week of 2/3/14

I finally got back on my workout plan after a few weeks off the wagon so to speak. Fitness has been a passion of mine before and I feel like it's back. It can just be too easy to slip into old habits of over eating, eating the wrong things and not working out. But I feel better when I'm working out and watching what I eat with occasional food rewards. This week I worked out a lot and I would guess on a normal week I won't get such a great workout on Friday's as I normally work both jobs.

4 super sets then a tabata to finish. 
5 min tread climber warmup 
DB 1 arm row & Pushups
2 arm row & DB flys
DB curls & bench DB extensions
Hammer Curls & Skull Crushers

Push-ups 1&3
Squats 2&4
Wood chopper 5&7
Mtn climbers 6&8

It's amazing how much that HIIT can get your heart pumping. 

30 Minutes of Yoga

T25 Cardio Workout


 DB Squat
DB Lunge
Ballet Squat
Dead lift
Calf raises - 2 leg
DB shoulder press
Claf raises - 1 leg
Bent over lateral raises
Lying leg raise

And 1 - 4 minute tabata to finish. 

5 Minute Arc Trainer Warmup
Bench Press Burnout
12@105, 10@115, 8@125, 6@135, 4@145, 2@155, 12@105

4 Supersets:
DB 1 arm row & Pushups
2 arm row & DB flys
DB curls & bench DB extensions
Hammer Curls & Skull Crushers

Lunges 1&3
Squats 2&4
Wood chopper 5&7
Mtn climbers 6&8


1 hour on the Arc Trainer. Can't say that this was a lot of fun but I made it. I wish I'd been cycling but I thought it was going to rain. It hasn't so far, but at least I got the workout in.

I feel like this is a damn good week of working out and will be rewarding myself with a cheat meal tonight.
I haven't started seeing a lot of weight loss yet, but I think as I continue to workout and monitor what I eat I will. Especially when it warms up a bit and with longer days I can be on the bike more. I plan on taking some measurements tomorrow so I'll have metrics other than just weight to track.

2014 Goals Update:
I"m working on refining my goals for 2014, as I had a blog post typed but I wasn't really sure what I had in there was what I really wanted to achieve this year.

I'm working on the "why" for the "what" i'm listing for my goals.
What are your why's for your goals?