Day 30.

REST.

fever relapsed, feel worse today than the first day. blah.

Day 29.

Weighted pull ups

5-5-5-5-5.

notes:

me - 20-25-30-35-40.
bowles (3's vice 5's) - 45-70-97.5-70-55.

also ran about 4.5 miles, and had fencing class tonight. all in all, a good tiring day.

Day 27 and 28.

REST.

hooray for viral infections! my throat feels like a cinnamon candy! tomorrow was a rest day anyway, and dust storms would have kept me from doing the scheduled "rooster" today anyway.

let's get this virus under grips immune system, i'm really starting to enjoy working out again.

Day 26.

50 push-rows for time.

pushups done with free weights as a base,

1 rep = pushup, row right arm, pushup, row left arm.

notes:

the plank portion became pretty taxing toward the end. just holding the solid pushup position properly, and my form suffered in the last ten.

10:55 w/ 20lbs dumbells.

Day 25.

5 rounds for time of:

10 pullups
10 diamond pushups
10 free squats
10 situps.

notes:

bowles did this last week with a time of 5:38,

7:44.

Day 24.

REST.

bowles did the full murph today, came in at about 1:09:00. makes me look like i wasn't even trying.

this weeks lessons:

the pullup bar is perfectly capable of ripping your hand clean open, just like the hesco barrier.

doing massive repetitions of squats make it hard to sit, stand, walk, climb steps, move quickly, and even lay down...but it feels good knowing you got worked.

fencing is fun and a good workout.

Day 23.

CrossFit WOD "Murph" (modified)

as Rx'd:

run 1 mile
100 pull ups
200 push ups
300 free squats
run 1 mile.

as modified:

run 1.4 miles
50 pull ups
100 push ups
150 free squats
run 1.4 miles.

notes:

sweet lord my buns hurt. stupid squats.

49:14 for me. bowles is going later today.

Day 22.

21-15-9 reps for time of:

pullups
135lbs deadlift.

notes:

bowles - 5:32
me - 6:48.

my grip actually gave out completely on the last three deadlifts, my hands just opened up involuntarily. then i had trouble holding the pen to write my time down. kick ass.

Day 21.

run 5k.

notes:

bowles and i ended up running about 7k because i got lost...hah.

Day 20.

REST.

lessons this set:

"Fran" is a bitch.
adding knees to elbows to workouts makes me want to puke.

i stole this from the CrossFit Buffalo (http://www.crossfitbuffalo.typepad.com ) site:


It's more than a workout...it's a way of life. So how do you know if you've drank a little too much of the Kool-Aid?

1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym's "no oly lifts" policy
5. "So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD that you made up in a drunken stupor ("10,000 kettlebell swings....underwater!")
7. You've power-cleaned your Significant Other
8. People give you a lot of room at your gym
9. You understand the meaning of "stomp for power"
10. If you didn't puke, you didn't go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase "Oh yeah???" is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You have a lucky t-shirt (or headband if you're April) that you wear on big days out
17. You've banged your head on a ceiling doing pullups
18. You can use the words "snatch" and "jerk" in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything "for time"
21. Except sex, for which you go for max rounds in 20 minutes (I made myself laugh with this one)
22. In the same day, you've broken personal records in deadlifts and sprints
23. You psych yourself up by telling yourself you don't need to breathe for the next few minutes
24. People accuse you of lying when they ask you how you got in such great shape and you respond that it only takes a 1/2 hour a day.

Day 19.

CrossFit WOD : "Fran".

21-15-9 reps of:

95lbs thruster
pull ups


notes:

this is deceptive. it's actually much more taxing than you might think.

14:10.

bowles came in at 9:43.

Day 18.

3 rounds for time of:

bike 5 miles

20x ring dips

20x knees to elbows

notes:

1h 00m 10s.

did assisted dips for the last 20.

used a box to stall at the bottom of the k2e's to avoid kipping.

nearly met pukie this time.

Dat 17.

shoulder press

3-3-3-3-3 reps

notes:

80/90/100/100/100

my shoulders are so weak.

Day 16.

REST.

good week with a new PR on "ROOSTER". Started Fencing classes as well, involves a lot of lunges and squat movements, combined with a lot of fast twitch type reaction movements. Should be a nice sport-supplement to the CrossFit template.

Day 15.

"ROOSTER"

max rounds in 20 mins of:

tire flip (2x round #)
hesco climb
run 400m
hesco climb

notes:

previous score : 7 rounds plus 14 flips.

new personal record: 9 rounds even. that's 90 flips.

Day 14.

5 rounds for time:

10X weighted pullups
bike 3 miles

notes:

i went with a 20lbs weight
took 53:30

covered in sweat.

Day 13.

for time:

50X decline ring pushups
50X air squats

notes:

easy day really. 6:30 to complete. though, in reality, thats a just plain sad illustration of how weak my shoulders have become.

Day 10, 11, and 12.

INJURY TIMEOUT.

tweaked my back pretty bad last set with the dumbell swings. going to dope myself up for the next three days, stretch out and try and relax the muscles.

Day 9.

Run 5K.


nice and easy, nice and slow.

Day 8.

REST.

lessons learned this set:

if my old ass swings a dumbell in a lazy non-correct manner, i will hurt my back.
i can definetly squat a good amount more than the 135lbs i did for helot.
overall, already time to ramp the intesity up a notch.

Day 7.

"HELOT"

21-15-9 reps of:

135lbs back squat
ring pushups


12:45.

Day 6.

5 rounds for time:

30 box jumps
bike 1 mile


this was an ass-kicker on the legs.

22:57.

Day 5.

3 rounds of:

tabata 40lbs dumbell swing.

managed through round one with the 40 pounder, switched to the 30lbs for 2 and 3.

form is critical to avoid injuring your back.

Day 4.

REST

lessons learned this set:

my right shoulder has something terribly, terribly wrong with it.
hanging on a bar to do knees to elbows will strengthen your grip.
the tractor tire is only heavy after 15 minutes.
95lbs deadlifts are too light.
anything on the rings is harder, but more productive.
wear gloves, or rip flesh.
hydration is even more important than i was brainwashed to believe.

---

read an memorize this, think of it when you are thinking about giving up without finishing.

" You will be killed just as you kill, and will be bombed just as you bomb.

And expect more that will further distress you. The Islamic nation, thanks to God, has started to attack you at the hands of its beloved sons, who pledged to God to continue jihad, as long as they are alive, through words and weapons to establish right and expose falsehood.

In conclusion, I ask God to help us champion His religion and continue jihad for His sake until we meet Him while He is satisfied with us. And He can do so. Praise be to Almighty God. "


- from Osama bin Laden's message to America.

Day 3.

"ROOSTER"






max rounds in 20 mins of:



tractor tire flip (2x round number)
hesco climb
run 400m
hesco climb



notes:

completed 7 rounds, plus 14 flips into round 8.

the tire is not as daunting as you'd think.
the hesco barrier WILL tear your hand clean open.
sprints take the most out of you.

Day 2.

3 rounds for time of:

21-15-9 repetitions

95lbs deadlift
knees to elbows.

37:00 even, and i failed completely on the k2e during the third round, only managed about 5.

finished the deadlifts though.

Day 1.

We'll call these the BEFORE shots.

Today is the first day of my renewed commitment to my own physical fitness. My desire is to increase intensity and workload gradually until I am taxing my body to it's very limits, physically and mentally. Early on, these workouts will seem meek, but i think after a month or two they will start becoming more and more ferocious. the template for training i am attempting to follow i owe almost entirely to CrossFit. (as a disclaimer, i am in NO WAY affiliated with CrossFit.) Their site is a treasure trove of free information and helpful, happy, and healthy athletes. I recommend spending the hours and hours it takes to pour over all of the information on that site, from nutrition info to technique and coaching advice. the site, and the people behind it are true innovators.

All that being said, I'm just going to be posting my daily workouts on here, very much in the same fashion as the CrossFit site, however, I lack much of the equipment they use, so I am creating my own Workouts of the Day (WODs) for the time being.

01APR2008

------------

50X ring pushups.

50X ring rows.

Tabata interval jumping Muscle-Up transitions.

3X hold ring support position with knees up until failure.

run 5k.

- the "mature" support position, with the rings away from the body slightly and turned outward, is damned hard.

- the more perpendicular to the floor, the easier the ring pushups become.

- tabata'ing ANYTHING makes it hard.