Friday, September 28, 2007

CrossFit - 28Sept (pm)


5 Rounds for time
- 95-lbs Shoulder Press x 5
- 95-lbs Push Press x 10
- 95-lbs Push Jerk x 15

Total Time: 18:52

Biking - 28Sept (am)

Did 18.27 miles at a pretty steady pace. Felt the best I've felt on the bike in awhile. I guess my body is finally starting to adapt to the workload.

Total Time: 1:04:38

Thursday, September 27, 2007

CrossFit - 27Sept (pm)


As many rounds possible in 20 minutes:
- Run 400m
- Pullups (Maximum reps without letting go of the bar)

Results: 7 x 400m + 200m; Pullups: 21/17/13/11/10/10/10 = 92

Swimming - 27Sept (am)

Did 1600m switching between freestyle/Combat Swimmer Stroke (CSS)/Breast Stroke every 100m. I would say that my freestyle is coming along slowly (very slowly) but I still need ALOT of work with all the strokes. That's OK, I've got nothing but time.

Total Time: 42:30

Crossfit - 26Sept (pm)

Since today's WOD was a 5k and I ran this morning, I made up my own workout.

3 rounds
- 25 Double Unders
- 15 Ring Dips

I chose these exercises because they are areas where I feel I need some improvement (ESPECIALLY the Double Unders). I actually was pretty good, as I got into the workout and started getting a decent rhythm with the jump rope (I actually got 5 consecutive!) I started to feel that all-to-familiar full body O2 debt. Good times!

Total Time: 12:47

Wednesday, September 26, 2007

Fartlek - 26Sept (am)

5.5 miles doing an ascending Fartlek (30sec, 60sec, 90 sec, 3 min, 3 min, 90 sec, 60 sec, 30 sec) with equal time for rest. Felt really good this morning.

Total Time: 44:34

Tuesday, September 25, 2007

Crossfit - 25Sept (pm)

Today's WOD

-15 x 95-lbs
Sumo Deadlift High Pulls
-15 x 95-lbs

WOW, what a workout. I'm pretty happy with myself after this one. Ken and I were rep for rep until the last set, made for a great race and really helped to push it. Pullups tomorrow???

Total Time: 15:46

Biking - 25Sept (am)

15.82 miles. Today felt kinda rough getting up and out the door, but once I got started, it seemed a bit easier than usual to maintain a solid pace. Good solid distance workout.

Total Time: 57:39

Monday, September 24, 2007

Swimming - 24Sept (pm)

1000-meters. Another crappy swim. I'm really starting to dislike the damn pool. It's just so counterintuitive to me. Everything else I've ever done, the more you do it, the better you get. Not with me and swimming. I really need to find a coach to TEACH me how to swim. Until then, it's still a good workout since it's like pulling a brick through mud.

Total Time: 28:50

Running - 24Sept (am)

Long run - 8-miles:

2-miles warm-up/steady pace, 2 miles at about 10-mile race pace, 1-mile recovery, 2-miles at 10-mile pace, 1 mile cool down.

Total time: 1:08:29

Sunday, September 23, 2007

Muscle-ups - 23Sept (pm)

Today's WOD:

- 30 Muscle-ups for time.

Today was a great day for all of us. Nate and Ken both got their first Ring Muscle-ups. Nate's face was PRICELESS! I really wish we'd had a camera for that one. It'll be alright, we'll get some videos of them soon enough!

I did today's workout on a "V-bar" (the bar on the crossover machine that, surprise surprise, looks like a "V"). Started off doing 2 sets of 5 consecutive then broke it down into sets of 3, 2, or 1. I was almost under 9 minutes, but just ran out of juice and failed twice before taking a few second rest before hitting the final one.

Total Time: 9:26 (previous best was 16:00)

Saturday, September 22, 2007

"Isabel" - Sept22 (pm)

30 Reps
- 135-lbs Snatch (Subbed 95-lbs)

I decided to "only" do 95-lbs for this workout today because, quite frankly, my technique with this exercise is garbage. In my opinion, since this is such a technical skill to master, a lighter weight made more sense. I would hate to just "muscle it up" on all these workouts and then one day get to the point where I could no longer do that, then I'd be forced to go way down in weight and re-learn the correct technique.

That's not to say that this wasn't tough, especially after yesterday, but it definately wasn't the hardest CrossFit workout ever, not even by a long shot. But I'm OK with that...Skill development is an important aspect of CrossFit, and is one that I'm dedicated to improving on.

Total Time: 7:39

Bike - 22Sept (am)

Did a long-ish bike ride this morning, 17.01 miles.

Total Time: 1:02:40

Friday, September 21, 2007

"Grace" - 21Sept (pm)

30 reps
- 135-lbs
Clean and Jerk

I made sure to go all the way down (ass to ground, as they say) on the Cleans. The Jerks got ugly towards the end, but I got'er done.

I was happy with my time until I looked at the CrossFit comments page for today. It seems like EVERYONE beat me today. Usually I'm securely in the upper-middle pack, but today I feel like a damn rookie looking at the other times. I realize that it doesn't matter what some anonymous person on the internet "did," but it just irks me a little bit. Oh well, I definately put out today; hell, I even failed on 2 of the reps during the workout (no, I didn't count those in the 30).

Total Time: 11:13

Running - 21Sept (am)

Was pressed for time this morning because I had to be at work extra early. Ended up doing a 4 mile Fartlek run. Fartlek is Swedish and literally means "speed play." Basically, I did random distance intervals at a faster pace (from 1-mile pace, up to about 10-mile pace) followed by approximately equal rest.

Total Time: 32:18

Rest Day - 20Sept

Nothing, nada, zip, zilch! Full rest day today.

Wednesday, September 19, 2007

"Michael" - 19Sept (pm)

3 rounds:

- Run 800m
- 50
Back Extensions
- 50 Situps

First 800 was in 2:48, 2nd was in 3:00, 3rd was 3:05. Not too bad. Broke the Back Ext. up into 30/25 for all 3 sets; the situps were done straight through.

Total Time: 21:06

Swimming - 19Sept (am)

Swim 1500m, freestyle only. Focused on keeping a constant kick rhythm. Shaved about 3 minutes off my best time.

Total Time: 39:56

Tuesday, September 18, 2007

18Sept (pm)

Today's WOD was supposed to be

- Row 2km
- 50
Wall Ball Shots, 20-lbs
- Row 1km
- 35 Wall Ball Shots, 20-lbs
- Row 500m
- 25 Wall Ball Shots, 20-lbs

However, since we don't have rowers here, nor do we have 20-lbs medicine balls, we ended up subbing 400m of running for every 500m of rowing (about equivalent times), and we used a 25-lbs medicine ball (ouch!).

My 1st mile was 6:05, my 800m run was 3-flat, and the last 1/4 mile was 1:31. 6 min/mile pace the whole way, exactly my goal.

Total Time: 20:06

"Diane" - 17Sept (pm)

21-15-9 of:
- 225-lbs Deadlifts
- Handstand pushups (wall supported)

Ken and I shared a bar, so we were breaking up the sets to work in with each other (11/10 reps, 8/7, 9 straight); cost me about a minute, minute and a half tops. The deadlifts were pretty tough, but I felt alot better about my HSPU than in the past. I was going pretty deep (not quite touching the nose to the deck, but trying my ass of to get down that far). The first 6 or so were legs off the wall for the pushup, touch again to regain balance, and then go back to unsupported. Big difference (obviously) but I'm trying to slowly work my way up to full sets completely unsupported.

Do the math real quick: the total weight moved with the Deadlifts alone was 10,125-lbs (!!!!) in just over 12 minutes. Not to mention the 45 HSPU at bodyweight. I moved nearly 20,000-lbs in this workout. Now THAT is power output! Gotta love CrossFit!

Total Time: 12:43

Sunday, September 16, 2007

Swimming - 16Sept (pm)

Did 1600 meters freestyle. The plan was to go 2,400 meters, but I got kicked out of the pool due to a thunderstorm looming in the distance. Oh well, I'm still just a brick with arms and legs.

Total Time: 44:32

Saturday, September 15, 2007


I finally did it! I was out back playing on the rings and got my first full RING MUSCLE UP!!!! Check out the video!!!!

I'm not really sure I believe it yet...I knew I was close but to actually do it, DAMN! What a great way to end the week!

Cleans - 15Sept (pm)

3-3-3-3-3 Cleans

185 (PR)

Pretty good day, legs really started to loose it towards the end...but still got a PR. And on the last rep, I added a Jerk, so I can officially say I did a 185-lbs C&J(also a PR...WOOT!)

Swimming - 15Sept (am)

Right after the 10-miler I went over to the pool where they were having a 500-yard race. It turned out to be more of a Fun Swim...kinda like a 1-mile fun run. The race was 100yds freestyle, 100yds breast stroke, 100yds backstroke, 100yds elementary backstroke, and 100yds butterfly. Talk about ugly...I love the water, but just don't have any technical skills. I guess it's a good thing though, because that just means I'll get faster. Even though I was dead last, it was still fun, which I guess really is the point.

Total Time: 14:42

Distance Run - 15Sept (am)

Supposed to be an easy 10 miles, turns out my legs were pretty shot after last night's jump rope fest. Felt pretty crappy after 2 miles, and it only got worse. Hung in there to finish though, good mental workout too.

Total Time: 1:32:08 (9:12 min/mile pace)

Friday, September 14, 2007

Rhythm...I have none - 14Sept (pm)

Today's WOD:

3 sets:
- 50 Jump Rope
Double Unders
- 75
Air Squats

I learned today that I REALLY can't jump rope. I can do single unders fairly well, but double unders....Fuggetaboutit! I could get like 1 every 4 jumps. Then I'd smack my shins (leaving a nice welt) and have to start over. I wanted to just do like 4x single unders midway through...but I "persevered" and finished in the slowest time in history.

Total Time: 29:00

Biking - 14Sept (am)

Easy aerobic ride this morning. 13.63 miles.

Total Time: 54:35

Thursday, September 13, 2007

Swimming - 13Sept (pm)

After Crossfit, swam 1k - all freestyle. Worked on increaing my strokes per breath from 3 strokes to 5 strokes. Made for some tough work...I'll become a fish yet!

Total Time 24:36

I also weighed myself tonight. A respectable 184-lbs...down from 192-lbs. Right on pace, 2-lbs per week with a strict 2200 calorie diet. My Fat-Carb-Protein ratio hovers around 25-50-25. Only 4-lbs to go in 2 weeks. Then I've got 1 week to stabilize back at 3000 calories before the Army 10-miler.

Fat Fran - 13Sept (pm)

No workout this morning, decided my body needed an extra 12 hours of rest after the pounding last week.

Welp, I'm proud to say that I called it - today's Crossfit WOD was "Fat" Fran:

Sets of 15-12-9 for time
- 135-lbs Thrusters
- 45-lbs weighted Pullups

What a classic Crossfit workout! So horrible yet it manifests great physiologic adaptations. Heavy-ass weights and fairly high reps. UGH! My goal was to beat 8:30 - for no real reason, just what I thought I should be able to do it in based on my 4:20 Fran...I was wrong...

Total Time: 10:28

Wednesday, September 12, 2007

Rest Day - 12Sept

As per my 7-1 schedule, today was a total day of rest. Work was hell, so no mental rest, and I'm sure I covered a solid 8 miles on foot throughout the day, but at least I didn't work out.

Here's a little light reading about Crossfit's designer Girls: Angie, Barbara, Chelsea, Diane, Elizabeth, and last but DEFINATELY not least - Fran.

I felt it was appropriate considering every muscle in my back is on fire and I have a feeling I'll be lucky enough to spend some quality time with one of these beautiful yet brutal ladies sometime this week.

Tuesday, September 11, 2007

Never Forget!

On the 6th anniversary of the worst attack on American soil since Pearl Harbor, I feel the need to post a rant. Every day, the American public bashes Bush, bashes the Republicans, bashes the government for the war in Iraq. For Soldiers, Marines, Sailors, and Airmen dying. Claiming it's about money or oil or power or whatever BULLSHIT reason the media chooses to feed to its Lemmings. Let's not forget the heinous and senseless MURDER of 3,000+ innocents. For what?! Because they were "infidels"? Because the predominant religion in America is Christianity? What about the Muslims that were in the Towers when they went down? Were they infidels too? Or were they "martyrs"? No! Everyone that lost their life in those buildings were Americans! THAT is why this Global War on Terrorism started. Because of the senseless brutality 19 men rained down on the streets of New York, in Washington D.C., and in Pennsylvania.

Today, September 11, 2007, EVERYONE will remember that tragic morning. They will remember where they were, what they were doing, what song was on the radio. But then tomorrow will come, and the American public will forget until next year. It's a sad but true fact of life...people are selfish and what didn't directly affect them doesn't REALLY matter.

God Bless the families that lost loved ones, those that are still grieving, those that are still searching for answers. God Bless the NYPD, FDNY, military, and civilians who were there and those that still serve today. When you see a pubic servant, ANYTIME of the year, just stop and thank them.

Know that there are still people out there who remember EVERY DAY and continue to do their small part to see that nothing like this ever happens again.

I know there are tons of videos out there, but I just thought I'd share This One.


God Bless

Crossfit - 11Sept (pm)

3 sets for time:
- 50 pullups
- 21 Deadlifts, 185-lbs

Time: 23:50

Felt pretty sluggish today, amazing change from yesterday...Oh well

Nate rocked it today, made me feel like a biotch!

Tempo Run - 11Sept (am)

Tough run this morning. Woke up at 3am before work, did a mile warmup then 3 miles at tempo pace (7:15 pace), then 1 mile cool down. Man I hate getting up early, UGH!

Total Time: 40:48

Monday, September 10, 2007

Shoulder Day - 10Sept (pm)

Check out THIS VIDEO to see the WOD.

Shoulder Press 1-1-1-1-1
160 (Fail)

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

GREAT DAY TODAY! I still really hate strict shoulder press, but I'm definately getting stronger on the "explosive" lifts. I obviously should've started higher, but I ended up right around my 3- and 5-Rep maxes for Push Press and Push Jerk.

Today was a tribute to my friend Matt, "You wanna put on 2 10's?"..."Nah, that's ugly, let's just throw on the 25's!"

Endurance Ride - 10Sept (am)

This morning, I rode my Quintana Roo Kilo. Covered 20 miles in 1:18, a 15.5mph pace. Looking at those numbers, it seems so slow, but it was windy as hell and the hills here suck. And I'm still tired from the 1/2...oh well, keep riding.

Total: 1:18 (20 miles)

Sunday, September 9, 2007

Front Squats - 9Sept (pm)


Build up to max 1-rep weight.
225 (Fail)
235 (Personal Record)
240 (Fail)

Swimming - 9Sept (am)

Swam 2k in the pool - all freestyle. I really think I'm one of the world's worst swimmers. I'm working on it...but it certainly takes some patience.

Total Time: 55 min

Filthy Fifty - 8Sept (pm)

For time:
- 50 Box Jumps, 24" box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs (subbed 45-lbs KB since I only had a 30 and 45)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45-lbs
- 50 Back Extensions
- 50 Wall Ball shots, 20-lbs ball (subbed 15-lbs ball-didn't have 20-lbs ball)
- 50 Burpees
- 50 Double Unders (Subbed 100 Single Unders instead)

Total Time: 31:11

1/2 Mary - 8Sept (am)

Yesterday was a small half marathon (13.1 miles) on base which I was using as a training run for the upcoming Army 10-Miler in Washington D.C. on October 7.

I'll admit it, I've been pretty slack in my distance training: only running 8 miles a couple times in the last 2 months mixed with the occasional 45 minute bike ride and 30 minute swims. But I have been following the Crossfit WODs religiously. So the point of this run was to help build some strength and give me an accurate gauge of my fitness.

The plan was to run around 8:30-9:00 minutes per mile (my approximate full-marathon pace) for the duration of the run, and see where that put me. I ended up finishing 7th overall in 1:50, an average pace of 8:24 mpm. While I'm not in the same distance running shape as I was 3 months ago, I'm carrying an extra 15 lbs of muscle (yes, it's really muscle) and overall this felt fairly smooth and easy until after the 10th mile. I've got the confidence I needed going into next month's race.