Boooo Me

Well I’m a slug.  I took leave back to back for a total of 4 weeks and PTed nill.  I ran this morning and it was not good.  CrossFit tonight.  I need to pound some water. 

I hate it when I do that I really don’t have an excuse I could of done something.  I had the TRX straps.  No excuses just lasyness.

Workout:

• Type: Run
• Date: 08/23/2010
• Time: 07:30:00
• Total Time: 00:18:03.00
• Calories: 235
• Distance: 2 miles
• Average Pace: 9:01.35/mile

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Slummin

I mentioned last week how I tweaked my knee a little bit.  It was giving me some problems.  I ended up having to go to New York for some personal business and I didn’t PT at all during that weekend.  Tuesday I did a pretty good WOD mod, with my buddy, we broke out the TRX straps and did the Strength work out 2, then we did a WOD modified to the equipment we had which was kettlebells and a jersey barrier, wed did 6 rounds of

Kettlebell snatchs, 6 per arm
10x Elevated Push-Ups
10 KB swings

We did it for time in the middle of the day and it sucked it was hot and it was a beast. 

The next day I went to the Gym and just did a bunch of weighted pull-ups and dips I didn’t really count I pretty much went to muscle failure.

On Saturday we worked out at my buddy brads and he has a pretty decent home made gym.  We did a WOD I think he found on Northwest Crossfit

Workout:

• Type: Strength Training
• Date: 07/04/2010
• Time: 12:00:00
• Total Time: 00:15:26.00
• Calories: 113

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Partner Time!

Thursday I took off my right knee is bothering me so I didn’t get to do the distance run I had planned on Friday morning.  I took a look at the WOD for CCF and it was Friday WOD Partner Effort (one at a time) 5 Rounds Row 50-40-30-20-10 Calories.

Which meant one partner did the 50-30-10 and the other did the 40-20 and in the 2nd  portion you switched, you alternate after every calorie goal.  I figured rowing was non impact so it would be perfect for my knee.

I got partnered up with Paul the owner and this guy is a beast every time he pulled back on the row he registered a calorie or 2 for me I was getting so tired it was like every 3 pulls for 1 calorie.  But our time looked like this 8:11/7:41. 

I went into the gym with a lot of stress on my mind I had a real bad day, and a lot of shit to do but once we got into it, it all went away I was rowing as hard as I could and in between just trying to catch my breath and focusing on the work out.  I love it.

Today is a hero WOD but with my knee acting up I’ll have to pass unfortunately but it looks awesome I will post it in case you would like to try it and at least just see how CrossFit does honor those who serve.

Workout:

• Type: Strength Training
• Date: 06/25/2010
• Time: 18:30:00
• Total Time: 00:15:42.00
• Calories: 115

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Strength Training - 0.3 hours - 06/23/2010

Workout:

• Type: Strength Training
• Date: 06/23/2010
• Time: 18:30:00
• Total Time: 00:20:00.00
• Calories: 147

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Sprint and Press & Row

I didn’t post yesterday because I was pretty beat down tired, that and I had dinner with friends.  But the sprint workout went like this- 1 slow mile, 1 fast mile and 4×400m sprints.  Well I got one sprint done before I was interrupted by work.  Thats the downside of having the track across the street from work.

Slow Mile time- 9:34

Fast Mile Time- 6:41
1st Lap- 1:28
2nd Lap- 1:40
3rd Lap- 1:48
4th Lap- 1:41

1×400m Sprint- 1:21

At Carolina CrossFit it was

Shoulder Press

5-5-3-3-3-1

AND

Row

8 x 250 m

rest 45 seconds between intervals

I was thinking that it wasn’t going to be so bad, until I walked in and saw some of the CrossFit animals laying on the floor in pain.  I ended up doing 3 sets of 5 with 65lbs.  Then adding wait for the reps of 3, my final was 145lbs.  I probably could’ve done more I think.  145# was pretty right on. 

Then came the rowing 8 sets of 250m with 45 second rest for time.  I looked up at the dry erase board with the previous classes times.  I knew I wanted to come in under 13 minutes, and I definitely wanted to be able to beat a couple of the other guys on the rowers with me.  After the 4th set my shoulders were wiped, my legs were tight from the last few days of squats we’ve done.  I belted it out in 12:42.  I definitely came in under 13 but I was still a little disappointed with my time.  Overall freakin awesome work out.

I woke up this morning planning on riding 10mi, at CrossFit they tell us to listen to our bodies.  My body was yelling at me.  My legs were screaming and my damn shoulders were definitely feeling it.  Today is a rest day and thats exactly what I’m doin friend.  I put some Icy Hot on the old muscles and I’m in chill mode.  Getting up and sitting down has been a pain…Literally.

Workout:

• Type: Run
• Date: 06/23/2010
• Time: 08:30:00
• Total Time: 00:17:00.00
• Calories: 278
• Distance: 2.25 miles
• Average Pace: 7:33.4/mile

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Strength Training - 0.5 hours - 06/22/2010

Workout:

• Type: Strength Training
• Date: 06/22/2010
• Time: 18:30:00
• Total Time: 00:27:04.00
• Calories: 200

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Bike and GET SOME

I woke up this morning at 4am fully intent on getting my ass up and to the damn place I work roll my bike out and ride.  SNOOZE!  Ya, tired, didn’t happen.  I did talk a guy I work with into a ride though and we rode 8mi not as fast I would have wanted but I really enjoyed the company.  I really need to get my gears worked on though.  Right now with all this court crap happening my lawyer is sucking up the majority of my money.  Good ride anyway, tomorrow going to try and get up early and do my big sprint work out.

Later today at Carolina Crossfit I went in for this beast

4 rounds

30 front squats (75/55)

30 sumo deadlift high pulls (75/55)

30 jump rope singles

I was a little confused as why we did singles but relieved none the less.  The 1730 class got started a little late so the coach made us run 800m to stay warm.  I did this in my VFF’s my muscles along the front of my shin were talking to me a bit but not to bad.  I made an effort to run on the balls of my feet. 

I finished the work out in 27:04 and I also Rx’ed this one and my time wasn’t to bad.  Though after every workout I feel I could’ve went faster though during it I’m like holy shit man this sucks.  I love CrossFit and I love the people there.  They are supportive, and cheer you on and motivate you to keep going.  The coach’s come by and make sure your performing the movements right.  I think I said it before.  My squats suck I’m not limber and I will cheat.  They busted me though and made me squat to a medicine ball, but the medicine ball gave me the confidence to get low and blast back up.  I’ve never really done Sumo deadlift highpull.   I know my form was trash but the coach’s kept coming by and letting me know I was jacked up until I was doing it right.  I love it, I love the mentality, I love the challenge.  The atmosphere is the best in there. 

I just found out today that I’m going to Sapper school.  Which is a pretty physically demanding school so that gave me some good moto today to power through my work out.  After reading a couple of the other blogs today motivated me to get online and find some races and some triathalons in the area and I’m gonna do a Sprint next month, I just have to start swimming again, my biking buddy today used to be a swimmer so he said he would help me out so I’m pretty excited for that.  All around good day.  Good luck to everyone and keep going after your goals!

Workout:

• Type: Cycle
• Date: 06/22/2010
• Time: 08:30:00
• Total Time: 00:46:02.00
• Calories: 368
• Distance: 8 miles
• Average Speed: 10.43 mph

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Strength Training - 0.3 hours - 06/21/2010

Workout:

• Type: Strength Training
• Date: 06/21/2010
• Time: 18:30:00
• Total Time: 00:15:00.00
• Calories: 110

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Sprints and Snatch

This morning I missed my window for a nice cool run and the sprint workout that I wanted to do.  I ended up running at 1130 and it was already 89 degrees out.  I changed my workout to 10x 100m sprints.  I think it took me about 15min to complete.  My rest time consisted of walking back to my original start point.  Rest time was probably about a minute to a minute and a half.  It was hot out and sucked ass.

Later on today I hit up the Carolina Crossfit house of pain for a Snatch work out which consisted of  Max rounds in 15 minutes 5x Snatch grip deadlift (1/2 bw) 5x Hang power snatch 5x Overhead squats 5x Behind neck push jerk, snatch grip.

I haven’t really done any Power Snatching before well once during an on ramp class.  I sat back and went during the 2nd heat.  We were supposed to go half our body wait which would’ve put me at 95lbs but I did 3 of the dead lifts and I executed the snatch pretty well but I figured after 15min I would not be able to pull it over my head so I scaled to 75#’s.  I completed 6 rounds and my last round my snatch form was really nasty.  The overhead squats were rough and honestly I’m really not that flexible so I know my form was terrible and had they wanted probably wouldn’t have counted a one.  One of the guys that is one of the Crossfit freaks (I say that in a very respectable way) showed me a technique to be able to squat with proper form so I will be throwing them into my warm ups.

So in 15 min I got 6 rounds, it was a beast and my shoulders are fired up!

The calories for my Sprints I know is higher I don’t know how to measure it though and probably for most of the CrossFit work outs.

Workout:

• Type: Run
• Date: 06/21/2010
• Time: 11:30:00
• Total Time: 00:15:00.00
• Calories: 59
• Distance: 0.62 miles
• Average Pace: 24:05.78/mile

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Run - 0.3 hours - 06/19/2010

Workout:

• Type: Run
• Date: 06/19/2010
• Time: 06:09:00
• Total Time: 00:18:09.00
• Calories: 284
• Distance: 1.8 miles
• Average Pace: 10:05.04/mile

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