CrossFit - 31Oct (pm)

Happy Halloween!!!

Today's WOD:

Front Squat 5-5-5-5-5

135, 155, 165, 185, 195 (PR!)

Pelvis/Hips feeling better, not 100%, but I'm almost there.

CrossFit - 30Oct (pm)

Today was supposed to be a CrossFit rest day, but I did the WOD from the 28th that I skipped:
- Run 400m
- 50 Ring Dips
- Run 400m
- 50 Pushups
- Run 400m
- 50 Handstand Pushups

Because my hip is still bothering me, I subbed 1:25 on the the stationary bike (Level 18, 90+ RPM) instead of the running.

I also subbed Ring Pushups for the regular pushups (as if this workout isn't hard enough...haha).

The Handstand Pushups were only half-depth today, not by choice, but simply muscular failure; I was just devistated from yesterday's pullup workout.

Overall, it was a good strength workout that leaves ALOT to be desired in improvements.

Total Time: 33:33

CrossFit - 29Oct (pm)

Pelvis/Hips still tender, but feels a little better this morning. Was supposed to be my MEBB Deadlift day, but after 1 set of 5x315-lbs, I just wasn't feeling very strong, so I just did the CrossFit main page WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Ken and I ended up doing one complete series on the bar then after a 15 minute rest, did a complete series on the rings.

Totals:
Bar: 14 Rounds + 13 reps = 118 pullups
Rings: 11 Rounds + 10 reps = 76 pullups
Grand Total = 194 pullups

Rest Day - 28Oct

Supposed to do my PRT tomorrow morning, so I put off today's workout. I just went to the gym to motivate and assist. After we were finished, Nate somehow managed to convince me to try to do a handstand pushup on the rings. During which I managed to fall - literally - on my ass. Luckily, the rings were only about 3" off the ground, but I guess I hit the ground fairly hard. Now, I've got some stabbing/shooting pains that run through both sides of my hips when I walk. If I take smaller steps the pain isn't really noticeable. I guess it's time to let it rest and see if I actually injured myself.

CrossFit - 27Oct (pm)

Cleans 1-1-1-1-1-1-1-1-1-1

115, 135, 155, 165, 185, 195 (10-lbs PR!!!)

I only wanted to do 5 or 6 rounds of this since I've got my Physical Readiness Test on Monday. Felt really good, was mentally able to be fully aggressive and get all the way under the weight, actually catching in a near full-squat (and lowering down the last 2-3" while receiving the weight).

Running - 27Oct (am)

Did 6 x 200m with a 1-mile warm up and cool-down.

45 sec, 46, 44, 42, 41, 35.

Total Time: 23:30 (3-miles)

Rest Day - 26Oct

Considering it's been 12 days since my last rest day, I felt this was appropriate.

CrossFit - 25Oct (pm)

"Tabata Something Else"

32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.

Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125

As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.

Running - 25Oct (am)

Did 6.2 miles (10K) at a moderate pace today. Felt pretty good even though this was only my second day working night shift - body still needs to adjust to the new hours.

Total Time: 51:34

CrossFit - 24Oct (pm)

Today was Day 1 of my trial Maximum Effort Black Box cycle.

Back Squat 5-5-5-3-3-3

205, 215, 225
245 (F on #3), 235, 235
255 x 1

I also threw in 3 x 315 half squats at the end just to attempt to remind my body what that kind of weight feels like.

CrossFit - 23Oct (pm)

"Lynne"

5 rounds
- Max Bodyweight Bench Press
- Max Pullups

I weighed in at 182, so I threw 185-lbs on the bar.

Totals:
BP - 6, 5, 5, 5, 5 = 26
Pullups - 25, 20, 20, 20, 18 = 103

I'm really happy about this workout. Last time, I weighed in at 175-lbs and did less reps. Not to mention my pullups were much better this time.

Swimming - 22Oct (pm)

Did more kick work today. I can definately feel my hip flexors getting stronger and ankles becoming more flexible. So far, this seems to be translating to faster swimming, but I won't know for sure until I do a time trial or two.

Total Time: 30:00

Running - 22Oct (am)

Did 1-mile warm up then 4 x 400m repeats at 800m race pace (~1:15) with a 1/4 mile jog recovery. Followed up with a 1-mile cooldown.

I forgot my watch today (how I did that, I have no idea), so everything was approximate, but the intensity and speed were definately there.

Total Time: ~30:00 minutes

ME Black Box

I'm nearing my 6-month point of doing CrossFit in a few days (even though there was a 3-week stretch midway that I deviated due to a very time/energy consuming Special Response Team school). And despite all the amazing results I've gained, I feel like I'm at the point now where I my physical strength (or lack there of) is really holding me back. To me, it seems like it is disproportionately low compared to other aspects of my fitness. That being said...

I've decided to take a slight spin with my CrossFitting and begin a 24-day cycle of Max Effort (ME) Black Box. The term Black Box in this sense is essentially used to describe a fitness program that creates results that cannot be readily explained or justified using the traditional laboratory-based fitness tests (i.e.: VO2 max). Whether the results come from a stronger mind, core, or other unknown factor is irrelevant. All the truly matters is the end result, in my case, greater strength. Although, in this instance it's quite clear as to why I should (and most likely will) make marked gains in my selected areas of attention.

The pilot 24-day cycle for my MEBB program will focus on lower body strength, namely Back Squat (BS), Overhead Squat (OS), and Deadlift (DL). My program will go like this:

- The 2nd day of each CrossFit 3/1 cycle will be my MEBB day (i.e.: WOD, MEBB, WOD, Rest, Repeat).
- The MEBB days will rotate like this
1) BS: 5-5-5-3-3-3
2) OS: 5-5-5-3-3-3
3) DL: 5-5-5-3-3-3
4) BS: 3-3-3-1-1-1
5) OS: 3-3-3-1-1-1
6) DL: 3-3-3-1-1-1

About this time (Nov 16), there is a Powerlifting competition on base that I'll be partipating in. This will give me an opportunity to see how much of an improvement I've made on my 1RM for full-range Back Squat and Deadlift.

Will I see a significant difference? I have no idea, but thus far, nothing CrossFit has led me astray. Only time will tell...

And I finally gave in and bought a pair of weightlifting shoes. How much will they help? I don't have an answer for that yet, although almost every serious CrossFitter swears by them. Once again, only time will tell...

CrossFit - 21Oct (pm)

WOD

21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups

Total Time: 26:24

Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.

Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.

Swimming - 21Oct (am)

Swam 30-min. Worked on my kicking some more with the damn kickboard. Alternated freestyle, kickboard, and breast stroke.

My last freestyle 100 was in 1:45...that's pretty fast for me. I guess the kickboard is working a bit.

Total Time: 29:45

CrossFit - 20Oct (pm)

CrossFit Total

1 Rep Max of
- Back Squat
- Shoulder Press
- Deadlift

Well, what can I say. This was probably one of the worst workouts I've had in a while. I was pumped to do this all day; as soon as I got into the gym and got under the weight, everything went to shit. We decided that we were going to go ALL the way down on our squats - something we haven't been emphasizing enough. It just started badly there and just kept sliding downhill. On the Press, 135-lbs felt easy, then I failed on 145...not like I couldn't just lock out, I couldn't even get the bar off my chest. I managed to get it on a second try but BARELY. Then the BEST part of the night: Deadlift. Yeah, I struggled with 315 and had to take 2 tries at 375-lbs...I got the second one, but it was ugly and I'm surprised I didn't hurt myself. So pretty much, I lifted less today on each lift and felt worse doing it.

I just don't know what was up. I could blame it on fatigue or mood or whatever, but that doesn't change the fact that it was just terrible. I REALLY need to start focusing on strength after the PRT next week.

Totals:
Back Squat: 275
Shoulder Press: 145
Deadlift: 375
795

Running - 19Oct (pm)

CrossFit WOD was 10K, but since I've got the PRT coming up in 10 days or so, I decided to work on my speed. Did 1 mile warm up on the track (8:48), then 2 miles of run the straights and float the bends (13:50), then 1-mile cool down (7:42). Actually felt really good once I got started, especially the cool down lap, I could tell it was fast, but I felt pretty smooth. I guess the 1/2 mary and 10-miler helped out quite a bit.

Total Time: 30:20

Swimming - 18Oct (pm)

Swam for 30 minutes. Focused on my kick using the kickboard. Feeling a little bit better, but this is going to take some time.

CrossFit - 17Oct (pm)

"Fran"

21-15-9

- 95-lbs Thrusters
- Pullups

My previous record was 4:21...

Total Time: 3:57 ANOTHER PR!