Main page today: "Helen"
3 rounds for time:
400m run
21 kettle bell swings, 1.5 pood
12 pull ups
To be completely technical, 1.5 pood is approx 53lbs, but I only have a 50lbs kettle bell. So not exactly as Rx'd, but pretty damn close.
New PR = 8:34
The only thing I did different this time was push through the pain and not give in. All sets unbroken. I am feeling pretty good about myself right now. It is nice to have a good day every now and again.
Wednesday, September 30, 2009
September 30 -Bens WOD
Last day of rest before getting back into it...albeit on one foot.
My experience of late have driven a couple of thoughts that I will try to put to paper over the next few days.
You will not reach your potential alone. Now for most this means going to a box, which is a great thing if it works in your life, but there are other ways to do it. This blog and my friendship and competition with Shane are another. Jon mentioned that he is much like us, training in isolation, but in reality this blog and so many others like it allow us to strive to get better within a community no matter how small. I am rambling here but my point is, thank you Shane and all the others who have contributed to my fitness by driving my performance and basically by "giving a shit." None of this would matter much without the friendships and discussions.
Back on the horse tomorrow...
My experience of late have driven a couple of thoughts that I will try to put to paper over the next few days.
You will not reach your potential alone. Now for most this means going to a box, which is a great thing if it works in your life, but there are other ways to do it. This blog and my friendship and competition with Shane are another. Jon mentioned that he is much like us, training in isolation, but in reality this blog and so many others like it allow us to strive to get better within a community no matter how small. I am rambling here but my point is, thank you Shane and all the others who have contributed to my fitness by driving my performance and basically by "giving a shit." None of this would matter much without the friendships and discussions.
Back on the horse tomorrow...
Sept 29 - Shane's WOD
Snatch 1-1-1-1-1-1-1
Again, not a good day, not a bad day. My previous PR is 185 but I could only get 180 this time. I was having a hard time committing to the lifts for some reason. I had multiple failures at 185 and at 190 that were very very close. Next time around I intend to do more light weight skill work warm up before getting into the higher weights. Toward the end of this session my technique kind of "clicked" but by then I was too tired to go back up in weight.
165-175-180-165-170-170-170
Finished out by running 4 approx 200m sprints on a 1:15 interval.
Really looking forward to "Helen" today. Hopefully I can get things back on track.
Again, not a good day, not a bad day. My previous PR is 185 but I could only get 180 this time. I was having a hard time committing to the lifts for some reason. I had multiple failures at 185 and at 190 that were very very close. Next time around I intend to do more light weight skill work warm up before getting into the higher weights. Toward the end of this session my technique kind of "clicked" but by then I was too tired to go back up in weight.
165-175-180-165-170-170-170
Finished out by running 4 approx 200m sprints on a 1:15 interval.
Really looking forward to "Helen" today. Hopefully I can get things back on track.
Monday, September 28, 2009
Howdy Jon!
I wanted to take a minute to make a shout out to Jon who I met briefly at Fight Gone Bad at Bayou City this past Saturday. Much to my amazement Jon approached me and mentioned this blog and that he recognized me and had been following the blog. That was a pretty awesome feeling. So, thanks Jon, nice to meet you. Take a minute and make a post on here!
Also, on a side note, I have started an additional blog called:
Gibson Garage Gym
This blog covers less of the day to day WOD type stuff (We do that here) and more about diet, general thoughts and news about what's up and coming for the Gibsons.
Also, on a side note, I have started an additional blog called:
Gibson Garage Gym
This blog covers less of the day to day WOD type stuff (We do that here) and more about diet, general thoughts and news about what's up and coming for the Gibsons.
Sept 26 through 28 - Shane
Sept 26 - So, Fight Gone Bad IV at Bayou City CrossFit was awesome. I didn't do as well as I hoped to, but I had a great time. Huge thanks to Vic at BCCF and the whole crew there and everyone that donated their time and effort. I ended up having to start on the rower which was not ideal, especially considering that wall ball is one of my weaknesses, it would have been nice to do it as rx'd and start at wall ball. Anyway, I came up with 277 reps, so not a good day, not a bad day, but a great workout and a great time. Ended the day by heading to College Station and eating and drinking things I shouldn't have. But hey, I feel like I earned it, I had been a good boy for over a month.
Sept 27 - Still in recovery from the College Station trip. Suffered my way through "Angie":
100 Pull-Ups
100 Push-Ups (Chest to floor)
100 Sit-Ups (Abmat)
100 Squats (Dynamax butt check ball)
18:02...how embarassing. The fun in College Station took a major toll on me here. I will still cling to saying it was worth it but damn, that was an eye opening ass whoopin. On a positive note, I did the 100 pull-up portion in 3:56 which was actually a PR for me on 100 Pull-Ups for time. But I fell completely apart after this. Nutrition and taking care of your body and what goes into it has an amazing and immediate impact.
Sept 28 - Rest day...gonna do the lawn.
Sept 27 - Still in recovery from the College Station trip. Suffered my way through "Angie":
100 Pull-Ups
100 Push-Ups (Chest to floor)
100 Sit-Ups (Abmat)
100 Squats (Dynamax butt check ball)
18:02...how embarassing. The fun in College Station took a major toll on me here. I will still cling to saying it was worth it but damn, that was an eye opening ass whoopin. On a positive note, I did the 100 pull-up portion in 3:56 which was actually a PR for me on 100 Pull-Ups for time. But I fell completely apart after this. Nutrition and taking care of your body and what goes into it has an amazing and immediate impact.
Sept 28 - Rest day...gonna do the lawn.
Week of 20 Sep to 28 Sep- Bens Post
So Im back and things didnt go as planned. As many of you know I stepped on a rock running through a lake and jacked up my ankle. Oh well...time to move on, set a new goal and get bigger, stronger, faster. Thanks to everyone who supported me. Im taking a few days to heal up right now and then Ill be back on the horse. In the mean time I leave you with some good words that I found at "The Shop" CrossFit box.
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive. Sometimes, lying on the floor is its own reward.
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive. Sometimes, lying on the floor is its own reward.
Thursday, September 24, 2009
Sept 24 - Shane's WOD
Today was just some active rest getting ready for FGB4 on Saturday.
Ran 1 mile HARD and FAST. No clock, although I wish I had timed it, I think it may have been my fastest mile ever.
Rested a few minutes then
50 burpees for time - 3:45
Tomorrow the 25th will be rest and stretching.
Ran 1 mile HARD and FAST. No clock, although I wish I had timed it, I think it may have been my fastest mile ever.
Rested a few minutes then
50 burpees for time - 3:45
Tomorrow the 25th will be rest and stretching.
Wednesday, September 23, 2009
Sept 21 through 23 - Shane's WODs
Sept 21:
1-1-1-1-1 Standing Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk
I wrote my loads down in my journal, I will have to add those later.
Sept 22:
1-1-1-1-1-1-1 Deadlift
345 straight through, took a different approach this time versus trying for a new PR, felt good. Plus I had the rest of my WOD to consider:
Fight Gone Bad practice run through. I didn't keep a rep count, just went hard at about 90% to get ready for the real deal this weekend.
Sept 23: a much needed rest day.
1-1-1-1-1 Standing Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk
I wrote my loads down in my journal, I will have to add those later.
Sept 22:
1-1-1-1-1-1-1 Deadlift
345 straight through, took a different approach this time versus trying for a new PR, felt good. Plus I had the rest of my WOD to consider:
Fight Gone Bad practice run through. I didn't keep a rep count, just went hard at about 90% to get ready for the real deal this weekend.
Sept 23: a much needed rest day.
Monday, September 21, 2009
Sept 18 - 20 - Shane's WODs
So, I am going to post this quickly to get caught back up. The stitches I got in my back put me on the shelf until the morning of the 19th...
Sept 18 - Rest
Sept 19 -
AM - LuLuLemon WOD:
Half Tabata (4 rnds 20 sec on 10 sec off) continuosly of each of the following for total reps:
Lunges (2 count)
Squats
Swimmers
Mountain Climbers (2 count)
20m Shuttle Run
Sit-Ups (abmat)
Push-Ups
53# kb sdhp
Flutter Kicks (2 count)
Total Reps = 502
The LuLu thing was great! Huge congrats to Webster and Lindsey on become LuLu Ambassadors!
PM - "Daniel" see Sept 17 post for description.
Webster, Lindsey and Alexis Smith came over for this WOD and for dinner. Had a great time hanging out with them.
Lindsey - 16:12 (65# thrusters)
Web - 17:39 (although I see he re-did this WOD today the 21st and got 14:33, WOW)
Shane - 17:45
Sept 20 - Trying to get caught up on main page, so I skipped this rest day...
5 rnds for time: 30 ghd sit-ups, 25 back extensions.
This is a brutal WOD no matter how you dice it. 13:04 for me. Ouch, pretty sore now.
I plan to WOD through Wednesday this week, maybe doing a practic FGB run through on Tuesday. Plan to rest Thursday and Friday before FGB4 at Bayou City CrossFit this Saturday the 26th!
Sept 18 - Rest
Sept 19 -
AM - LuLuLemon WOD:
Half Tabata (4 rnds 20 sec on 10 sec off) continuosly of each of the following for total reps:
Lunges (2 count)
Squats
Swimmers
Mountain Climbers (2 count)
20m Shuttle Run
Sit-Ups (abmat)
Push-Ups
53# kb sdhp
Flutter Kicks (2 count)
Total Reps = 502
The LuLu thing was great! Huge congrats to Webster and Lindsey on become LuLu Ambassadors!
PM - "Daniel" see Sept 17 post for description.
Webster, Lindsey and Alexis Smith came over for this WOD and for dinner. Had a great time hanging out with them.
Lindsey - 16:12 (65# thrusters)
Web - 17:39 (although I see he re-did this WOD today the 21st and got 14:33, WOW)
Shane - 17:45
Sept 20 - Trying to get caught up on main page, so I skipped this rest day...
5 rnds for time: 30 ghd sit-ups, 25 back extensions.
This is a brutal WOD no matter how you dice it. 13:04 for me. Ouch, pretty sore now.
I plan to WOD through Wednesday this week, maybe doing a practic FGB run through on Tuesday. Plan to rest Thursday and Friday before FGB4 at Bayou City CrossFit this Saturday the 26th!
Friday, September 18, 2009
Sept 17 - Shane's WOD
Main page:
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
I had a dermatologist appointment this afternoon and ended up having to get a big weird looking mole removed from my mid-upper back that required stitches. Doc said no heavy lifting or exercise for a few days cause I could bust a stitch, literally.
So, I did the smart thing and skipped for today. I am going to try to do it tomorrow afternoon and then double up on Saturday. Stand by.
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
I had a dermatologist appointment this afternoon and ended up having to get a big weird looking mole removed from my mid-upper back that required stitches. Doc said no heavy lifting or exercise for a few days cause I could bust a stitch, literally.
So, I did the smart thing and skipped for today. I am going to try to do it tomorrow afternoon and then double up on Saturday. Stand by.
Sept 15 - Shane's WOD
Main page: Front Squats 3-3-3-3-3
Except, I am a dumbass and remembered the WOD incorrectly and I did 5-5-5-5-5
225-205-205-205-205
My lower back was the limiting factor in these lifts, I was still pretty sore from "Diane" and "Annie" yesterday.
Finished up with:
15-12-9
80# sandbang floor to shoulder with full squat*
Chest to bar pull-ups
*with 2 reps left of the 12 round on the sandbags, one of my sand packets busted and sand started coming out into the garage. So I tossed it to the side and use my 50# kettlebell and replaced them with one arm (alternating) floor to shoulder full squat cleans.
No clock on this, just went hard. Feelin' good baby!
Except, I am a dumbass and remembered the WOD incorrectly and I did 5-5-5-5-5
225-205-205-205-205
My lower back was the limiting factor in these lifts, I was still pretty sore from "Diane" and "Annie" yesterday.
Finished up with:
15-12-9
80# sandbang floor to shoulder with full squat*
Chest to bar pull-ups
*with 2 reps left of the 12 round on the sandbags, one of my sand packets busted and sand started coming out into the garage. So I tossed it to the side and use my 50# kettlebell and replaced them with one arm (alternating) floor to shoulder full squat cleans.
No clock on this, just went hard. Feelin' good baby!
Tuesday, September 15, 2009
September 15-October 3
Time to head out. I spent the last few days doing short 5 to 10min WODS, resting, eating, and shooting alot. Im all packed up and I am feeling strong in mind, body and spirit. Thought I would head out with a couple of quotes/ thoughts on mind set.
Out of every 100 men, ten shouldn’t even be there,
Eighty are just targets,
Nine are the real fighters, and we are lucky to have them, for they make the battle.
Ah, but the one,
One is a warrior,
And he will bring the others back.
— Heraclitus 500 BC
1. Embrace the suck.
2. Comparitive misery- someone else is sucking more than you, so smile.
3.We do not rise to the level of our expectations. We fall to the level of our training"
4. Victory is reserved for those who are willing to pay it's price." - Sun Tzu
5.On Being A Warrior
Out of every 100 men, ten shouldn’t even be there,
Eighty are just targets,
Nine are the real fighters, and we are lucky to have them, for they make the battle.
Ah, but the one,
One is a warrior,
And he will bring the others back.
— Heraclitus 500 BC
So thats it. Im out of here. Thanks for the support.
Sept 14 - Shane's WOD
I decided to double up today since I essentially missed yesterday's WOD. I did the 13th and 14th mainpage WODs in the evening:
"Diane"
21-15-9
225# deadlifts
Handstand push ups (up against wall, used skinny end of abmat as head check)
3:38PR! I am pumped!
Rested about 15 minutes...stayed loose, stretching, etc...
"Annie"
50-40-30-20-10
Double unders
Sit ups (no abmat)
9:28. Muscle fatigue in my core really hindered my sit ups.
Had a good day. The Paleo Diet is really starting to pay off. I feel great.
"Diane"
21-15-9
225# deadlifts
Handstand push ups (up against wall, used skinny end of abmat as head check)
3:38PR! I am pumped!
Rested about 15 minutes...stayed loose, stretching, etc...
"Annie"
50-40-30-20-10
Double unders
Sit ups (no abmat)
9:28. Muscle fatigue in my core really hindered my sit ups.
Had a good day. The Paleo Diet is really starting to pay off. I feel great.
Sept 13 - Shane's WOD
Wasn't feeling too good from a not so smart Saturday night. So I just rowed for 15 minutes ~3700m. Live to fight another day.
Saturday, September 12, 2009
Sept 11 - Shane's WOD
Main page: "Barbara"
5 rounds each for time:
20 pull ups
30 push ups
40 sit ups
50 squats
"Barbara" is one mean WOD. I am embarassed to say I just wasn't feeling it today and although my nutrition and rest this week had been great, my mind just wasn't in the game. It was over for me before I started.
2:33
3:08
3:37 (had a stop watch accident and got less than 3 minutes rest before this round)
3:32
3:58
Oh well, was just glad to get it done so I can enjoy my weekend. Rest day tomorrow. Sunday, I am planning to double up and get back at it.
5 rounds each for time:
20 pull ups
30 push ups
40 sit ups
50 squats
"Barbara" is one mean WOD. I am embarassed to say I just wasn't feeling it today and although my nutrition and rest this week had been great, my mind just wasn't in the game. It was over for me before I started.
2:33
3:08
3:37 (had a stop watch accident and got less than 3 minutes rest before this round)
3:32
3:58
Oh well, was just glad to get it done so I can enjoy my weekend. Rest day tomorrow. Sunday, I am planning to double up and get back at it.
Friday, September 11, 2009
Sept 10 - Shane's WOD
Main page: 3-3-3-3-3 Push Jerks
The limiting factor here was definitely the lowering the bar from overhead back to shoulder level between reps to make it a continuous set of 3 without dropping or setting the bar down.
185-205-205-205-215
Rest, then:
21-15-9
24" box jumps
Strict Pull-Ups
No clock, took me about 3 minutes I think.
The limiting factor here was definitely the lowering the bar from overhead back to shoulder level between reps to make it a continuous set of 3 without dropping or setting the bar down.
185-205-205-205-215
Rest, then:
21-15-9
24" box jumps
Strict Pull-Ups
No clock, took me about 3 minutes I think.
Thursday, September 10, 2009
September 9-Bens WOD
Warmup
800m Run
DOT Drillx2
WOD
4 Rounds
100ft Uneven Walking Lunge 25/35lbs
30 Box Jumps @24in
20 Strict Pullups
then
3 Miles
Sept 9 - Shane's WOD
At Bayou City CrossFit:"Battle Buddies WOD"
With a partner, only one can work at a time, 3 rounds:
2min AMRAP Squat Clean w/Dynamax 20# Ball
2min AMRAP Push Press 95#
2min AMRAP KB Swings 53#
2min AMRAP Double Unders
1min Rest
Mark Cournoyer was my partner for this WOD, we got a total of 534 reps. This was a pretty tough WOD, but a lot of fun.
Also, stuck around for a nutritional seminar taught by Vic Zachary, Jeremy & Zach Thiel and Lindsey & Webster Smith. Lots of great information shared from some great CrossFitters. Very cool deal, really glad I was able to attend.
Wednesday, September 9, 2009
September 3-8 Bens WODS
Gearing up to go right now and consequently I am all over the place with pt and rest.
Over the last few days I did the following:
5 Rounds
Run 800m
50 Pushups
75 Situps
25 Box Jumps
Run 6 Miles
and
Yesterday I did
Max Pushups
10 Rounds
5 Ring Dips
8 GHD Situps
15 Pushups
Its almost go time. I am feeling pretty good. Just trying to listen to my body and rest when needed but staying loose and relaxed.
Monday, September 7, 2009
September 7 - Shane's WOD
AM - Main page from yesterday:
6 rounds for time:
400m run
25 burpees (had to hit a target at the top of each jump that was set at 1ft above my reach)
Didn't set a clock, but went hard. Didn't end up being quite as bad as I thought, but I definitely am not looking forward to ever doing it again.
PM - Main page from today:
"CrossFit Total" = 870
1RM back squat = 295-315-325PR
1PM shoulder press = 155-165x-160
1RM dead lift = 345-385PR-375
I followed exact protocol on this WOD. Only 3 attempts per lift, etc...followed CrossFit journal rules, wanted to keep it as accurate as possible.
A few notes: I have much left in my back squat, I am just afraid to push it too hard without a cage or any kind of spotters. I also now have much left in my dead lift, but 385 is all I could get on the bar with my bumpers, I had a tape a 5lbs plate onto the ends. I am not sure what is wrong with my shoulder press. I have done more than this in the past, it just isn't there anymore. My left shoulder started hurting after the first lift, 165 was just not going to happen. I plan to focus on this lift in the future. All in all, I am happy, especially considering 2PRs on the same day.
6 rounds for time:
400m run
25 burpees (had to hit a target at the top of each jump that was set at 1ft above my reach)
Didn't set a clock, but went hard. Didn't end up being quite as bad as I thought, but I definitely am not looking forward to ever doing it again.
PM - Main page from today:
"CrossFit Total" = 870
1RM back squat = 295-315-325PR
1PM shoulder press = 155-165x-160
1RM dead lift = 345-385PR-375
I followed exact protocol on this WOD. Only 3 attempts per lift, etc...followed CrossFit journal rules, wanted to keep it as accurate as possible.
A few notes: I have much left in my back squat, I am just afraid to push it too hard without a cage or any kind of spotters. I also now have much left in my dead lift, but 385 is all I could get on the bar with my bumpers, I had a tape a 5lbs plate onto the ends. I am not sure what is wrong with my shoulder press. I have done more than this in the past, it just isn't there anymore. My left shoulder started hurting after the first lift, 165 was just not going to happen. I plan to focus on this lift in the future. All in all, I am happy, especially considering 2PRs on the same day.
September 6 - Shane's Hungover
Yesterday was Karen's 30th birthday. 'Nuff said. I will double up tomorrow.
September 5 - Shane's WOD (Karen's Birthday!)
Main page: 1-1-1-1-1-1-1 Clean & Jerk
185-205-225-240PR-225-225-225
Wanted to do a little more since we knew we had some poor nutrition coming in the form of Karen's 30th birthday celebration so...
21-15-9
Double unders
12# ball slams
=2:31
500m row = 1:39 (damper at 9)
185-205-225-240PR-225-225-225
Wanted to do a little more since we knew we had some poor nutrition coming in the form of Karen's 30th birthday celebration so...
21-15-9
Double unders
12# ball slams
=2:31
500m row = 1:39 (damper at 9)
September 3 - Shane's WOD
Main page from August 29th, I ran a 5k on that day, see blog post from that date.
5 rounds for time:
94# power snatch, 15 reps
Run 400m
This was a bi-atch. = 19:55
5 rounds for time:
94# power snatch, 15 reps
Run 400m
This was a bi-atch. = 19:55
Wednesday, September 2, 2009
September 2- Ben's WOD
Warmup
5x Squat Clean and Press 65lbs
15 GHD Situps
10 Russian Twists 25lbs
WOD (All while wearing 20lb Vest)
5 Rounds
3x Sandbag Get up each shoulder with 80lb SB
10 Ring Pushups
6 Rounds
8x Jingle Jangle
5x Ring Dips
The warmup went well and then I basically cratered. I have taken a day off since I dont know when and I felt it today. Every thing was sore and I tweaked my quad a little bit. Time for some rest and come back strong. I ll be gone for the next 5 days so no posts till next week. Oh, wearing the vest is great training for me, expect to see more of it.
Sept 1 - Shane's WOD
Well, I was supposed to do the main page WOD:
Row 1000m
21 reps 95# thrusters
21 reps pull ups
Row 750m
15 reps 95# thrusters
15 reps pull ups
Row 500m
9 reps 95# thrusters
9 reps pull ups
Being the genius I am, I remembered the WOD incorrectly as I was doing it and I accidentally did a 500m row where I should have done the 750m and a 250m row where I should have done the 500m. Other than that, as rx'd = 15:45. I'm a dumbass. Once I figured out what I had done it really bummed me out. I finished by punishing myself with another 1000m row for time which came in at about 3:45.
Karen did it as rx'd except with 65# thrusters. I don't remember her time but it was around 25 minutes. Hell of a job for her to even get through that WOD. She is kicking ass lately.
Row 1000m
21 reps 95# thrusters
21 reps pull ups
Row 750m
15 reps 95# thrusters
15 reps pull ups
Row 500m
9 reps 95# thrusters
9 reps pull ups
Being the genius I am, I remembered the WOD incorrectly as I was doing it and I accidentally did a 500m row where I should have done the 750m and a 250m row where I should have done the 500m. Other than that, as rx'd = 15:45. I'm a dumbass. Once I figured out what I had done it really bummed me out. I finished by punishing myself with another 1000m row for time which came in at about 3:45.
Karen did it as rx'd except with 65# thrusters. I don't remember her time but it was around 25 minutes. Hell of a job for her to even get through that WOD. She is kicking ass lately.
Tuesday, September 1, 2009
August 31 and September 1 Bens WOD
August 31
8 Rounds of
3x Bench Press (Did 165x4 and 175x4)
25 four count flutter kicks
8 Rounds of
3x Weighted Pullups (40 lbs)
10 Weighted Situps
8 Rounds of
3x Squat Cleans (did an easy 135lbs to stretch the legs from the day before)
8 Rounds of
3x Weighted Dips (40lbs)
September 1
10 Minutes of Sandbag Getups @80lbs
then
40 Rob Shauls with 75lbs (1 RS = 4 lunges then 4 pushpress)
then
Run 7 Min
Rest 4 MIn
Run 6 Min
Rest 3 Min
Run 5 Min
That was a very long WOD. The Rob Shauls were a beast and my legs felt like fire when I was running. Another day tomorrow then a rest day. The first in about a week!
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