CrossFit - 2Feb (pm)

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The plan was to go 9's for the pull-ups (I don't know what happened on the 1st set...too excited I guess), 15's on the push-ups, 13's and 17's on the sit-ups and squats. Next time, I'll stick with the 9's on the pull-ups and I'll try dropping down to 14's on the push-ups and see where that gets me. The sit-ups were pretty much time-limited since I was doing hands behind the head and all the way up to the knees. I'd love to get to 20's across the board for the squats, but that's gonna take some work!

Pull-ups: 10, 9 , 9, 9, 9, 8, 6, 6 = 66
Push-ups: 15, 15, 15, 15, 9, 8, 6, 5 = 88
Sit-ups: 13, 13, 13, 13, 14, 14, 14, 14 = 108
Squats: 17, 17, 17, 17, 17, 20, 18, 17 = 140
Total: 402

MEBB - 1Feb (pm)

Starting Strength "A" workout

Back Squat: 275 x 3 x 5 (Bar speed OK)
Bench Press: 205 x 3 x 5 (Bar speed good)
Deadlift: 315 x 1 x 5 (Slow but Lumbar curve solid)

I felt much better today than on my last Black Box day. It's nice to go into the gym knowing you're going to hit all your reps. Today was a major milestone because 275 was my 1RM for squats 7 weeks ago...and now I'm hitting it 3 sets of 5 solid.

My hamstrings are pretty sore from yesterday's suckfest but once I got going I felt fine.

Running - 1Feb (am)

Run 4 x 1K w/ 2:00 rest

- 3:59
- 4:11
- 4:08
- 4:01

It was windy today, but I felt pretty smooth overall. Now I just need to decide if it's better to drop the recovery time or make the reps faster.

CrossFit - 31Jan (pm)

200th post, a bit of a milestone. I think that's one of CrossFit's significant advantages over other programs/routines: the constant variety allows for alot of intensity 5 or 6 days per week without leading to any overuse injuries. When I was a "runner," I don't think I ever made it more than 6 months without some kind of injury - whether it was ITBS, sore hip/back/ whatever. I'm nearing my one year mark, and I haven't had any training-related injuries that have force me to curtail my training. Chalk up one more for CrossFit and Coach Glassman.

Pre:

Overhead Squats
150 x 15

Shaky as hell, but a little grunting goes a long way!

Today's WOD:
- 15 Deadlifts, 225-lbs
- 15 Handstand Push-ups
- 15 Pull-ups
- 15 Thrusters, 95-lbs

Talk about a kick in the nuts. I was reduced to 3s, 2s, and 1s on the HSPUs after the 1st round. Nose-to-deck on every rep, but man, was it rough. Pull-ups were the only thing that felt really good. The DLs weren't too bad, but I used a standard overhand grip so grip-strength started to become an issue on the last set.

Time: 25:xx (will update tomorrow when I can find my watch)

Rest Day- 30Jan

Ah, the coveted rest day. I'm making a resolution to get as much sleep as my body needs on these two days off. I've gotta try to at least get 3 nights of 8+ hours of sleep per week.

And back to my rest day ritual of inspirational quotes, from Robb Wolf's site, "What if you are drunk and you just took a whopping dose of Ecstasy…and 10 of the hottest members of whatever sex you are into walk into the room with you and insist on having their way with you. Refined carbs are analogous to an alcohol soaked Ecstasy binge at the PlayBoy Mansion."

How's that for the truth! Damnit, I so want some damn Oreos, but NO! No Oreos, no ecstasy, no alcohol, and definately no PlayBoy mansion.

CrossFit - 29Jan (pm)

Pre:

Overhead Squats
145 x 15

This was terrible today. Really struggled starting at rep 8. Hopefully, it's just general fatigue and I'll bounce back once my body stabilizes.

"Grace"

30 reps, Clean and Jerk 135-lbs (anyhow workout)

This time I did power cleans instead of squat cleans. Broke it up into sets of 5.

Really rough day at work today - busted my ass for 12 hours straight in the sun. I just feel really tired and cranky now. I think it's a combination of the lack of sleep, different work schedule, and sugar withdrawals. Hopefully, I'll be able to rest up and come back recharged after my 2 days off.

Time: 6:50

MEBB - 28Jan (pm)

Starting Strength "B" workout.

Again, I was just really tired going into the gym. Felt OK until the cleans. I think it's time to go back down to power cleans instead of full cleans.

Back Squat: 265 x 3 x 5 (VERY slow, but got all reps)
Shoulder Press: 110 x 3 x 5 (OK speed, bar got away out front a few times which made it tougher)
Cleans: I did the warm-up and then only did 1 x 195 and just didn't have the explosiveness in me.

I just really need to try to get more sleep, hopefully my body will adjust to being back on day shift soon.

CrossFit - 27Jan (pm)

Pre:

Overhead Squats
140 x 15

Forgot my lifting shoes today and had to wear my Nike Frees, definitely NOT a good shoe for OHS. Regardless, today felt easier than 135-lbs, so that's encouraging!

WOD
"Helen"
- Run 400-meters
- 21 KB Swings, 55-lbs
- 12 Pull-ups

I didn't push the runs as hard as I should've, but I was pretty tired today after my first day on day shift in the sun. Oh well, it's still a PR by 2 seconds...Haha!

Time: 9:32

Pushups - 27Jan (am)

During work, did a set of Tabata Push-ups with my ~7-lbs vest on.

15 Reps x 8 sets

Rest Day - 26Jan

Shoulders are totally sore from the muscle-ups yesterday. Good ol' rest days.

CrossFit - 25Jan (pm)

Pre: Overhead Squats

15 x 135-lbs

This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!

"Nasty Girls"

3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs

Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.

Time: 12:33

Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.

1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)

This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!

Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!

MEBB - 24Jan (am)

Back Squat 255 x 3 x 5 (Bar Speed Slow)
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)

Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.

CrossFit - 23Jan (am)

Overhead Squats
15 x 125-lbs

Very tough, shoulders still sore from last week. The lifting shoes REALLY helped though. 60-lbs away from the birthday goal...

WOD
Run 4 x 400m w/ 2:00 rest between intervals.

1:09
1:10
1:13
1:18 (OUCH!)

That last interval was U-G-L-Y! I was flailing all over the place. I hate this workout...just enough rest to allow me push myself into the ground harder than any other (except Fran...).

Total Time: 10:52

Rest Day - 22Jan

Shoulders are a bit sore today. The last week was pretty shoulder intensive, even without the OHS. My abs are pretty wrecked from the L-Pull-ups as well. Good times...!

CrossFit - 21Jan (pm)

In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.

Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges

Total Rounds: 9

Running - 21Jan (am)

8 x 200 @ 800m pace w/ 200m jog recovery (1:20) 1:2 work/rest ratio

:38
:40
:41
:41
:41
:40
:39
:38

Wasn't blazing fast, but felt smooth. With WU and CD, total distance was 3.5 miles.

MEBB - 20Jan (pm)

Starting Strength "B" workout

Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)

Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.

CrossFit - 19Jan (pm)

Only got about 4 hours of sleep before I had to get up. Will try to take a nap later...

"Nancy"
5 Rounds for time
- 400m run
- 15 Overhead Squats, 95-lbs

Decided to play it smart and limit my runs to 1:45 each. It definately paid off, all sets of OHS were unbroken and each run was between 1:43-1:45 and this didn't feel nearly as bad as last time. My previous PR was 21:25...a 4+ minute improvement in 2 months. Not too bad.

Total Time: 17:07

Afterwards, I did an additional set of 15 OHS with 105-lbs. At the end of every 1 and 3 day I plan on adding 10-lbs to the OHS and shooting for 15 reps. Eventually, I'll be up to 15 reps of bodyweight OHS.

Running - 19Jan (am)

Did a 3.23 mile run this morning with 8 sets of Tabata intervals (20 seconds sprinting/10 seconds light jogging). It felt pretty good, the last 3 intervals always hurt, but I felt like I was able to keep a quick cadence until the end.

Total Time: 26:19 (Avg pace - 8:08 mpm)

Rest Day - 18Jan

Good ol' rest day.