Friday, March 28, 2014

CrossFit - WOD 19

My box has been doing the open workouts on Fridays (the day after the annoucements) For those of you not keeping up with the open workouts for the CrossFit games, here was today's workout.

21 Thrusters
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

You have to jump over the bar, off 2 feet.

Totals up to 168 reps. 84 Thrusters & 84 Burpees

That was one tough cookie. I knew it was going to be tough from when I first saw it.
Rx weight is 95# thursters but that's still heavy for me so I did it at 65#

I knew not to go out to hard and fast because it was going to be a long workout. I started pretty steady and eventually went to sets of 3 to make it through. It felt good to get to the round of 6 and the coach for the class Joe was over there pushing me go get it done.

Time was 24:11. I'm glad I went in and got it done.
I know that I will revisit this workout in the future.

Wednesday, March 26, 2014

CrossFit - WOD 18


Man on Fire (Time)
6 Power Snatches (135, 95)
12 Box Jump Overs (24, 20)

Rx plus - as written
Rx - 115/75


Today's workout was a sprint. 
I did the Power Snatch at 75lb and did box jump / step overs at 20". 

Time was 5:49. 

My form on the power snatch left something to be desired. I think this is a move that I'll need to work on some before / after other WOD's until I get more used to doing it fluidly. I started with box jumps but as a big fella the jumping quickly turned into stepping. 

I was pleased with my performance today. I will be going up weight on the power snatch next time if I have the move down better. 

Tuesday, March 25, 2014

CrossFit - WOD 17

Today's workout consisted of the following:

Jerks (Unbroken reps at 65%)
Jerks 4x6 unbroken reps at 65%


EMOMx14 (AMRAP - Reps)
Odd: AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even: Rest

I did the Jerks at 95lb.Probably more than my 65% right now as they felt pretty heavy, but I did them and had good form. 

The WOD didn't look too bad. 7 minutes of work, how bad could it be, right?

Every time I think that I end up lying on the floor in a pool of sweat at the end. Damn. 
I did a 75lb thurster and got 87 reps. In my mind I wanted to get at least 80. 

I did 17-13-12-11-10-12-12

I did the math and it was 50 burpees and 37 thursters.
I'm pleased with that for today. 

This workout was programmed because the coaches think there will be something similar for 14.5, the last workout of this years Open. 

It's probably crazy to say, but I'm already looking forward to next year's Open. I think I'll have a lot of the moves down enough I can at least do the perscribed weight and have some fun with it. I know I won't sniff the top of a leader board, but pushing yourself is what it's all about. 

Also, worth noting, I am getting better with the rower (if only slightly). I did well with the 500m row to warm up.

Monday, March 24, 2014

CrossFit - 1 Month Review

It's been a little over a month now and things are going really well with my CrossFit adventure.

You could take my word for it or ask my wife, but when I find something I enjoy I tend to go off the deep end with it. Obsess. I love learning about it, reading about it, talking about it.

In the past "it" has been gym time, cycling, triatalon (didn't last so long, I really don't like swimming), photography (fun hobby but the business part sucked the life out of me), golf (expensive and not as healthy), and now CrossFit.

Cycling is still a passion of mine and now that we are getting into spring I'll be doing that a few times a week but I really do love the CrossFit workouts.

You have to enjoy working out, and working out hard to like it. The workouts totally kick my ass most days, but at the end when people say "that sucked", you can translate it into, "that was hard as hell but I'm glad I was here and I pushed through it".

And sometimes is means both. The first workout I did after the fundamentals class was the hardest one I've done, and it will probably stay that way. Have 50 burpees in a workout, just starting out was a total shock to the system.

It's been a month now and I'm feeling stronger.
I look forward to 8pm each day when I can see what the next days workout will hold.
And I look forward to the day when I have the endurance to do more. Each day is a step in the right direction. Rome wasn't built in a day and the body and lifestyle I want can't be either.

With the varied nature of the workouts, different movements each day and ways to challenge myself against both myself and others at the box, I don't think this will be a fleeting passion. I really don't think this will be another "it", something I do for a bit and move on. One thing about my last "it", golf, was that I spent A LOT of time taking lessons, practicing and playing. And I got better. Some better. But it was a struggle, and it was mind boggling compared to other things I'd done. The more I'd cycled in the past, the better I got. Proficient, stronger, etc. The same with swimming, or running. And I get that improvement factor with CrossFit. The more times I lift the barbell the better I get. (and my coaches are there every day to check on form and make sure we understand how the movements are supposed to go). So with the variation and improvement I believe that I'll be a CrossFitter for a long time.

CrossFit's motto is "Forging Elite Fitness". I don't know how elite I'll ever get but I know that I can get a lot more fit. It's hard as hell, but it's equally as fun.

I'm looking forward to what the second month will bring. If you have any questions, leave them in the comments. I'll try to answer them, or point you in the right direction.

Sunday, March 23, 2014

CrossFit - WOD 16


22 min AMRAP (AMRAP - Reps)
2 pull-ups
2 push-ups
2 air squats
200 m run
4 pull-ups
4 push-ups
4 air squats
200 m run

Keep going until time runs out....


Went to the 10am class because 9 just seemed too early to push hard today. 
As usual we had a good solid warm up, which I'm growing to appreciate more by the day.

I did jumping pull ups, as I'm trying to work my way to full pull ups. I completed the round of 14 of each movement and made it 11 reps into the pull ups on the round of 16 for a total of 186 reps (run counted as 1 rep)

They knicknamed this Murph Jr, as it resembles Murph but its broken up. 

I felt a lot better heading into today's workout than yesterdays. I mostly took yesterday off other than working out and it was a nice break. The weekends get hectic starting next week through 5/3. 

CrossFit - WOD 15


Sir Squat A lot (AMRAP - Reps)
4 min AMRAP
400m Run
Max Front Squats (45/35)
2 min rest
4 min AMRAP
400m Run
Max OHS (45/35)
2 min rest
4 min AMRAP
400m Run
Max Back Squat (45/35)

~total number of reps for max effort

I was pretty tired to start this workout. Friday's are my longest workday with the MS Society during the day and I usually work the closing shit at Outback, so I don't leave there until after midnight. 

Even though it was an 11am workout I was dragging and my performance during the workout reflected that. 
The runs sucked and my reps on the squats were non impressive. I was glad I went and I gave a lot of effort, I just know on other days that effort would have produced more results. 

Thursday, March 20, 2014

CrossFit - WOD 14

I ran before the WOD today. Couple of reasons behind that decision. Or maybe just one good one. A couple of friends want me to run a trail race with them in just over a month. It's 3.5 miles and I know I'm going to be the slowest, but I still want to make it through without dying. I didn't have my watch but based on the clock running for the other classes workout I did the mile somewhere in the 9:30-10 minute mart. 

The other reason I wanted to get out and run is because after all the crappy weather we've got a really nice spring day today and I wanted to enjoy it. 

Today's workout was an endurance workout, as we'll be attempting 14.4 tomorrow, whatever that might hold. 


Endurance (Time)
Run: 200m
Rest 2:00 min
Row: 250m
Rest 2:00 min

~total time includes rest time

Your time included the rest time, but you stopped it after your 4th row. When I think of endurance I think of slower and longer, but this was essentially 8 all out sprints. Each sprint was under a minute. The first and second run were my best and the second and third rows were my best in there. 

Total time was 21:15.

Including the mile beforehand, the 600m run in the warmup and the 800m during the workout I got in about 1.9 miles today. 

Here is a group picture of our St. Patty's Day WOD

CrossFit - WOD 13

Workout was on - Tuesday March 18th


EMOMx8: (No Measure)
Odd: 3 Muscle ups/CTB/Pullups
Even: 3 High Hang Squat Cleans, 135/95

Partner WOD (Time)
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

*Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.


This was the toughest workout I've done since the second one. 
The skills portion wasn't bad as I only used 75lb to work on the technique. 

The Partner WOD didn't seem to bad until you were actually doing it. Starting on the rower was okay, that first set of burpees is where the pain kicked in. And getting back on the rower, trying to figure out where to freaking breathe. On the way in, the way back, neither? It was tough. You did 3 rouds of rowing / burpeeing and then you rested while your partner did it.

My partner, Stephen and I did it in just under 30 minutes. 

Monday, March 17, 2014

CrossFit - WOD - 12

I missed a post about the St. Patty's Day WOD. It was on Saturday and was fun and tough.
I suck at going backwards sometimes and if I don't move forward it might never happen.

Today's workout.


Clean EMOMx10 (Clean)
Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 80%
Min 2: 85%
Min 3: 80%
Min 4: 85%
Min 5: 90%
Min 6: 85%
Min 7: 90%
Min 8-10: 85%


Happy Birthday WOD to John Hewitt! (Time)
Cash in: 17 TTB
100-100-100-65 Double Unders
44-44-44-44 Air squats

Focused on form for the entire strength portion. Did did 75 - 85 - 95 lb on that part.

I did toes to rings instead of toes to rig for the first time. Did pretty well with those.

Man doing singles(2 singles if you can't do the double) sucks ass, I've got to get a double under going soon. Time was 17:56

Legs were on fire at the end.

Friday, March 14, 2014

CrossFit Day 10

College Hill CrossFit did the Open 14.3 Workout today.

WORKOUT 14.3 (AMRAP - Reps)
Complete as many reps as possible in 8 minutes of:
135/95. deadlifts, 10 reps
15 box jumps, 24/20
185/135. deadlifts, 15 reps
15 box jumps, 24/20
225/155. deadlifts, 20 reps
15 box jumps, 24/20
275/185. deadlifts, 25 reps
15 box jumps, 24/20
315/205. deadlifts, 30 reps
15 box jumps, 24/20
365/225. deadlifts, 35 reps
15 box jumps, 24/20

I got 104 reps but KEPT the weight of the deadlifts at 135. It was my first time deadlifting.
Total of 59 deadlifts and 45 box jumps. I did box steps as well. Most people in the class did.

Sometimes its fun to think about the number of reps x amt of weight to see how much weight you moved. Close to 8000 pounds lifted today.

We did do a super intense warmup today but there was a lot of stretching to get our backs ready for the deads.

Thursday, March 13, 2014

Trying to Eat Cleaner

Ice been trying to eat cleaner for about a week now and its going pretty well. I haven't seen a ton of weight loss or anything but I expect that to start happening soon.

I am looking at a modified Paelo program. Cutting out a lot of starches, grains, and sugars.
I made my own salad dressing and it's awesome. Its a honey mustard vinaigrette.

Snacking on fruits and veggies. I bought some great blueberries and blackberries Tuesday.
Tonight I made spaghetti squash for the first time. It's actually very delicious. I told Tara that if it sucked we'd just be eating soup but both of us ate it and didn't have to make those "eww healthy food faces" to get it down.

There was an ice cream party at work today and I avoided the temptation to eat there because of this eating healthy and also, my lactose intolerance has gotten much worse the past few times I ate ice cream, had milk etc. I didn't need to be running to the bathroom during the wod.

This week has honestly been easier to cook and do things because I am on spring break from grad school and I took off from outback for a meeting and then the acc tournament. I'll be having a cheat night tomorrow night playing poker with the fellas, but will get back on it on Saturday.

Sometimes the first week is the hardest but by replacing foods with food and not just fake crap like atkins bars it hasn't been bad. I enjoy salads and making them with more fresh ingredients has been and hopefully will continue to be helpful.

CrossFit Day 9

Today didn't look to scary when the workout was posted last night.
2000m row / 1 mile run

I hadn't used a rower before and I've certainly run a mile.
Doesn't make it easy. I can attest to that.

Another thing I can attest to is that the warm ups are serious. You don't end a warm up without breaking a sweat. I guess we did about a 20 minute warm up today with burpees, wall balls, stretching, sit ups, a little rowing and more.

I can say with 100% certainty that there are days we warm up harder than entire "workouts" I did in the past. Don't get me wrong, you can gain muscle by doing curls and bench pressing, etc, but I never sweated during that the way I do during a CF warmup.

My time for todays workout is no where near impressive, but I'm proud nonetheless. I'm proud everytime I push myself to keep going and finish. I did it in 20:58. Split pretty evenly between the rowing and the running. Its the first time in 6 months to a year that I've run a mile w/o walking, so there's that.

Until next time, work hard.

Tuesday, March 11, 2014

Crossfit - Day 8

Today's WOD

"Deck of Cards"
Flip over playing cards 1 at a time. Each suit represents a movement. 

Hearts = burpees
Diamonds = sit ups
Spades = kettle bell swings
Clubs = air squats

The number on the card represents the number of reps. 
All face cards are 10 reps. 
Aces are 20 reps. 

Each class performed this as a team. You moved to the next cars when the entire class was done with the move. 

My class did it in 25:57. 

It kicked my ass. 104 of each movement. 416 total reps today. 

Certainly something different but that's one if the things I like about the CF workouts. Varied and different. 

Thursday, March 6, 2014

CrossFit - Day 7


EMOMx10 (Weight)
1 Back Squat, across.


"Burner" (Time)
4 RFT:
7 Burpees
7 Box Jumps Overs, 24/20"
7 KBS, 24/16kg

I was excited to see what I could do with this one. I'm actually looking forward to when we start doing movements that I won't be saying "first time I've done that in the box".
Anyway, I started at 135, and ended up at 175 for all 10 EMOM. I could have went heavier but wasn't sure what it would be like through the 10.

I was a little apprehensive about the box jumps so I did the 20" and 16kg on the KBS, and did Toes to Pole.

But the good news is that I felt stronger during the workout. It was a burner but I made it through it.

Took me 7:47.

Wonder what the next one holds in store

Tuesday, March 4, 2014

CrossFit - Day 6

After going 6 days without any type of workout I got back in the box this afternoon.
I spent the weekend at the MS Challenge walk working and supporting the walkers who walked 50 miles over 3 days and raised a minimum of $1500. They are an inspiring group of walkers.

After some winter weather last night work was cancelled as were the morning CF classes.

I went to the 3:30 class to have some time to relax before my 6:30-9:20 financial valuation class tonight.


Overhead Squat 5x5 


AMRAP 10 (AMRAP - Reps)
5 Strict Pull ups
10 Burpees
15 Air Squats

Rx Plus - as written
Rx - Strict Ring Rows

First workout I've done the Rx version of. I need to do burpees everyday, even if I'm not working out. Those kick my ass. I made it 4 rounds and 5 reps. 

My back is so tight the overhead squats were a real bitch. I ended up doing 4 sets with the PVC pipe working on form. I did the fifth set with just the 45# bar. Keeping that bar overhead and squatting was tough. I prefer front and back squats but one of the coaches is going to work with me on getting better (aka more flexible) with them.