Wednesday, April 30, 2008

CrossFit - 30Apr (am)

Max Rounds in 20 minutes of:

- 10 Thrusters, 65-lbs
- 10 Pull-ups

This was an interesting combination. I completed every set of Thrusters and Pull-ups unbroken, so that was a big plus for me.

Total: 12 Rounds

CrossFit - 28Apr (pm)



Wow! This was a great day. Going into this workout, I expected to get up to 185 or maybe 195, but I ended up surprising myself. 205-lbs was definitely my max though: the last rep got stuck at about forehead height for 3 seconds or so before I was able to get it moving up to lockout. I'm really happy about it since I was doing this in really squishy Nikes and not my lifting shoes.

Sunday, April 20, 2008

Rest Day - 19Apr

Partying at the reception...tomorrow's going to be painful! :-)

CrossFit - 18Apr (pm)

Flew into San Diego today for Ken and Heather's wedding reception. I hadn't been off the plane for 20 minutes and Ken and I were already hitting the WOD.


- Run 400-meters
- 50 Back Extensions
- 50 Sit-ups

The run was a couple laps outside the MCRD gym in the parking lot, definitely not accurate, but good enough to kick our asses.

Time: 19:09

Thursday, April 17, 2008

CrossFit - 17Apr (am)


21 - 15 - 9
- Cleans, 135-lbs
- Ring Dips

Couldn't get my head into it today. The cleans crushed me even more than usual. The ring dips felt pretty good with a solid kip.

Time: 18:43

Wednesday, April 16, 2008

CrossFit - 16Apr (pm)


5 Rounds for time

- 400m run
- 15 Overhead Squats, 95-lbs

First time doing a WOD with a treadmill. It is very different: it takes a while it get up to speed and even on a 1.0 incline, it doesn't feel as hard. I'm confident I would've gone sub-16 if I didn't have to use the treadmill. Either way, it's still a PR.

Time: 16:18

Running - 16Apr (am)

Felt like going out and doing an easy 3-miler this morning.

Mile Splits:
7:47 (15:53)
7:51 (23:44)

Was about steady state / high-end aerobic pace. Felt good. Tried to focus on technique the whole time.

Rest Day - 15Apr

Nice relaxing day on the couch...haha.

Calves are pretty sore today after the 10K.

Monday, April 14, 2008

CrossFit - 14Apr (pm)

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

This actually wasn't as bad as I thought it would be. I'm confident that I could've consistently completed 7 reps on each round of pull-ups, but I was having a tough time keeping the dumbell between my feet. Next time I'll be sure to use a better technique.

Round 1) 6 - 7 - 5 = 18
Round 2) 6 - 6 - 6 = 18
Round 3) 6 - 7 - 6 = 19
Round 4) 6 - 6 - 5 = 17
Round 5) 6 - 6 - 5 = 17

Total Reps = 89

Running - 13Apr (pm)

Flew back today from D.C. Stomach feels terrible from all the alcohol and not-so-healthy food. Time to make up yesterday's WOD.

Run 10K

Other than feeling like I was going to throw up almost the whole way, I'm pretty happy with this run. There was a bit of a headwind on the way out, but the temperature was cool and it was a flat course - almost perfect conditions.

I ran a negative split, here are my mile times:

7:42 (15:32)
7:48 (23:16)
23:58 (5K) *
7:40 (30:56)
7:23 (38:19)
7:02 (45:21)
46:43 (10K) *

Rest Day - 12Apr

Ooops, missed today's workout. Started cooking and drinking early for Ken's reception...oh well.

Sunday, April 13, 2008

Rest Day - 11Apr

Traveling to D.C. for Ken's East Coast wedding reception...ah the joys of flying.

CrossFit -10Apr (pm)


1-1-1-1-1-1-1 reps

Wow, chalk up another one for my local Globo Gym. Their barbells here have such aggressive knurling that it is really tough to get a solid grip on the bar without chalk (a MAJOR no-no). I dropped my first lift with 315-lbs on the way back down. I could barely crack the first 2 attempts at 355-lbs off the floor. Again, when the weight started getting heavy, things just weren't clicking for me. So I went back down and came back up.

355 (F)
355 (F)

CrossFit - 9Apr (pm)


Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20-lbs ball

I had to make due with what I had available, so I created (Not So) Austere "Kelly." The box jumps were done in the grass up to a rock approximately 16" tall and the wall ball throws were done with a "slushball," a beachball half-full of water - weighing 18.5-lbs. The jumps were OK, but the slushball made things really tough. The plastic became REALLY slippery when it got covered in sweat. I'm sure I looked really tough throwing a beachball up into the air, too. Haha

Time: 25:45

Thursday, April 10, 2008

CrossFit - 8Apr (am)

Shoulder Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Wow, what a terrible workout. I STILL can't get 150-lbs on a strict press, and that just set the stage.


150 x3
160 x3
170 (F x2)

At this point things just weren't clicking so I pulled the plug.

Rest Day - 7Apr

Great rest day back in the good ol' U S of A!

Rest Day - 7Apr

Great rest day back in the good ol' U S of A!

Running - 6Apr (am)

In the morning before our flight home, ran 2-miles. It was supposed to be a 3-miler but I just felt terrible and could barely maintain a 7:00 mpm pace.

Time: 13:53

CrossFit - 5Apr (pm)

At the hotel, heading back to the States. We weren't able to do the assigned WOD, but the hotel's gym actually had a Concept II rower. Since we had to make up a WOD, it HAD to include rowing since Ken and I had never used a rower in a workout before.

Max Rounds in 20 minutes

- Row 500-meters
- 10 Push-press, 95-lbs
- 15 Air Squats

This was a doozy! I averaged around between 1:50 and 1:55 per 500-m on the rower (set to Level 5).

Completed 6 Rounds

Friday, April 4, 2008

CrossFit - 4Apr (am)


Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

We had no idea what kind of weight to use, so we put on 135-lbs just to see what would happen. Let's just say that this was one of the most frustrating WODs yet. Sweaty hands and failing grip make this very very painful.

I finished the 1st round of 15 without fouling. On the 2nd round, I made it through the 8th rep and on the 3rd round I made it to the 6th rep before my grip failed. When I put the bar down, I wiped off th sweat and got right back on the bar in less than 10 seconds.

Thursday, April 3, 2008

Rest Day - 3Apr

For those of you that don't follow the news, ATA filed for bankruptcy today...I really hope that it doesn't keep me from getting back to the States! UFF!

I'm definitely very sore today....abs (upper and lower), back, hip flexors, quads, name it. Whatever tomorrow brings is not going to be fun! :-D

Wednesday, April 2, 2008

CrossFit - 2Apr (pm)

Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions

Ouch, my hip flexors were crushed from soccer yesterday. I remember the last time we did this WOD; for 2 weeks my abs and ribs felt like I'd been in a fight. I'm already feeling the tightness and fatigue, but I'm hoping it isn't like last time. I guess I'll know in a few hours when I wake up.

Time: 12:53

Soccer - 1Apr (pm)

Played an hour of indoor soccer.

Tuesday, April 1, 2008

CrossFit - 1Apr (pm)

Here's the video from yesterday's "Fran"

Run 4 x 800-meters

Rest as much as need between runs.

I decided that I wanted to focus more on speed for this workout, so chose 5:00 of rest between runs. If I wanted the workout to be more endurance based, I would've done shorter rests and slower intervals - probably a 1:1 work-to-rest ratio.

1) 2:40 (ooops, I was shooting for 2:50)
2) 2:42
3) 2:49
4) 2:58 (OUCH!)