Day 3 and 4 of four days in a row!
Yesterday I did the CrossFit Total. It is a great test of overall strength. You perform a max weight backsquat, then a max weight overhead press, then a max weight deadlift. You add up all of your max weight and get a total score. There are standards of ranking based on your body weight.
I lifted:
Backsquat: 225
Press: 110
Deadlift: 285
Total: 620
This puts me in between novice and intermediate based on my weight. I think that is right. I've never been strong being that I haven't really trained strength except for the past 2 years or so. It was 10 pounds more than what I did last time in November of last year.
I cashed out with a bench press to fatigue pyramid:
75 lbs x 21
95lbs x 10
115lbs x 4
95 lbs x 10
75 lbs x 10
Today I did "Angie" which is:
100 pullups
100 pushups
100 situps
100 squats
Time: 23:51
I am going to start to do as many WOD's as prescribed as long as I can do the weight. The only thing I will scale is the weight, the reps and distance will stay the same.
Sunday, July 25, 2010
Friday, July 23, 2010
I just nailed Fran and some Nasty Girls
This week my energy was hit or miss after my second week of running my butt off at work. Monday another coworker was gone, so I covered for her and Wednesday and Thursday another coworker was sick so I had to cover for him. All this after last week covering for my boss and seeing 81 patients.
Anyways, I went to the gym on wednesday will all intentions of doing Fran but I got there and every piece of equipment I wanted to use was being taken. I did some warm up stuff and got out of there. I did try to do some strict handstand pushups for the first time, but I couldn't get up. My upper body is very weak compared to my lower body. I wish I would have been more athletic as a kid and actually exercised or strength trained, that would have given me a base to work up from.
Yesterday, Kelsa and I did go do Fran. It looked like this:
21-15-9
65 lb thrusters
pullups
Time: 5:45
Previously I did that workout in 6:04 on 11/27/09 and 6:24 on 10/19/09.
Going into the workout I thought my previous time was 5:05 or something like that. When I got home and checked my time, I was pretty pumped! In comparison, some of the best CrossFitters can do Fran wih 95 lb thrusters in just over 2 minutes!
Today, the Prescribed WOD was the final events in the Crossfit games, which included things like wall climbs and burpees over walls, which we don't have. So I decided to do "Nasty Girls".
It looked like this:
3 rounds for time:
50 squats
10 jumping muscleups
10 x 95lb hang power cleans
Time: 9:56
Last time I did this workout on 6/14/09 I did it in 12:29!! What??!! I just beat my old time from a year ago by 2 1/2 minutes! That's crazy. Maybe I have been doing something right the past month? I have started to notice changes in the muscularity of my upperbody and a slimmer waist!
I'm super pumped for our CrossFit level 1 Trainer Certification in late August! I would love to do some crossfit training on the weekends at one of the local CF gyms. Hopefully someone is looking to add some sessions on the weekend.
Anyways, I went to the gym on wednesday will all intentions of doing Fran but I got there and every piece of equipment I wanted to use was being taken. I did some warm up stuff and got out of there. I did try to do some strict handstand pushups for the first time, but I couldn't get up. My upper body is very weak compared to my lower body. I wish I would have been more athletic as a kid and actually exercised or strength trained, that would have given me a base to work up from.
Yesterday, Kelsa and I did go do Fran. It looked like this:
21-15-9
65 lb thrusters
pullups
Time: 5:45
Previously I did that workout in 6:04 on 11/27/09 and 6:24 on 10/19/09.
Going into the workout I thought my previous time was 5:05 or something like that. When I got home and checked my time, I was pretty pumped! In comparison, some of the best CrossFitters can do Fran wih 95 lb thrusters in just over 2 minutes!
Today, the Prescribed WOD was the final events in the Crossfit games, which included things like wall climbs and burpees over walls, which we don't have. So I decided to do "Nasty Girls".
It looked like this:
3 rounds for time:
50 squats
10 jumping muscleups
10 x 95lb hang power cleans
Time: 9:56
Last time I did this workout on 6/14/09 I did it in 12:29!! What??!! I just beat my old time from a year ago by 2 1/2 minutes! That's crazy. Maybe I have been doing something right the past month? I have started to notice changes in the muscularity of my upperbody and a slimmer waist!
I'm super pumped for our CrossFit level 1 Trainer Certification in late August! I would love to do some crossfit training on the weekends at one of the local CF gyms. Hopefully someone is looking to add some sessions on the weekend.
Tuesday, July 20, 2010
With a vengence
I took the last two days off. Sunday was a planned rest day and yesterday was just a crappy day at work and I was beat. We have been very short staffed all summer and after last weeks record number of patients for me, I wanted to veg...
I actually did yesterdays workout today because today called for mulitiple exercises in a circuit that would not work at our gym. They have been posting workouts from the CrossFit games this weekend and they are killer!
Helen is a normal CF workout that looks like this:
3 rounds for time:
400 meter run
21 kettlebell swings
12 pullups
For the CrossFit games they upped the ante and made in "Helen in steroids", or "Hell-In":
1200 meter run
63 kettlebell swings (Rx'd = 55#, I did 35# dumbbell)
42 pullups
800 meter run
42 swings
36 pullups
400 meter run
21 swings
12 pullups
Time: 24:59
The male winner of that contest did it in 16:59!!
It was a great workout and it felt awesome! Totally kicked my buttocks.
I actually did yesterdays workout today because today called for mulitiple exercises in a circuit that would not work at our gym. They have been posting workouts from the CrossFit games this weekend and they are killer!
Helen is a normal CF workout that looks like this:
3 rounds for time:
400 meter run
21 kettlebell swings
12 pullups
For the CrossFit games they upped the ante and made in "Helen in steroids", or "Hell-In":
1200 meter run
63 kettlebell swings (Rx'd = 55#, I did 35# dumbbell)
42 pullups
800 meter run
42 swings
36 pullups
400 meter run
21 swings
12 pullups
Time: 24:59
The male winner of that contest did it in 16:59!!
It was a great workout and it felt awesome! Totally kicked my buttocks.
Saturday, July 17, 2010
Amanda
We've been watching the CrossFit Games all day on the live feed. It's amazing! If you enjoy watching the olympics or sporting events you will love it. It will either make you want to start CrossFitting tonight or never want to go near it. I hope that it makes you want to at least look into it, because the results these athletes get physically and physiologically can't be denied!
I would really like to volunteer at the games next year. Either as an ATC or a rep counter or even at the t-shirt stand. It would be awesome!
------------------------------
Today's workout was the first competition for the CrossFit games last night. It is named after Amanda Miller who is a CrossFitter that died of cancer recently.
I performed the following:
18 jumping muscle ups
9 x 95 lb snatch
14 jumping muscle ups
7 x 95 lb snatch
10 x jumping muscle ups
5 x 95 lb snatch
Time: 12:35
The 95 lb snatches were harder than I thought they would be. I even had to bail on one that I lost over the back of my head. It would be nice to have some bumper plates at the gym. Bumper plates are all the same height as a standard 45 lb plate but are rubber coated and have a bunch of different weights. It makes it easier and safer to drop a weight and easier to start with good form from the ground.
I would really like to volunteer at the games next year. Either as an ATC or a rep counter or even at the t-shirt stand. It would be awesome!
------------------------------
Today's workout was the first competition for the CrossFit games last night. It is named after Amanda Miller who is a CrossFitter that died of cancer recently.
I performed the following:
18 jumping muscle ups
9 x 95 lb snatch
14 jumping muscle ups
7 x 95 lb snatch
10 x jumping muscle ups
5 x 95 lb snatch
Time: 12:35
The 95 lb snatches were harder than I thought they would be. I even had to bail on one that I lost over the back of my head. It would be nice to have some bumper plates at the gym. Bumper plates are all the same height as a standard 45 lb plate but are rubber coated and have a bunch of different weights. It makes it easier and safer to drop a weight and easier to start with good form from the ground.
Friday, July 16, 2010
Death by Deadlifts
It's finally the end of the week! Having a half day on Fridays makes it all that much better. This week my boss was on vacation and I took over for his patients. Normally he would have gotten another physical therapist to cover some patients and allow us to have more PT techs for some extra help, but for some reason they didn't. Michael to the rescue! I saw 81 patients this week, which is almost twice as many as I see on average. The physical therapists get a productivity bonus when they see more that 79 patients, but my job is hourly and I get overtime instead of bonuses. I hoping for, but not expecting, a little bonus for working my gluteus maximus off and saving the clinic a bunch of money!
NEWS ALERT: How I met your mother is going into syndication this fall!!!
Back to your regularly scheduled Fitquest...
Todays workout was deadlifts of every color:
1 reps @ 275 lbs
10 reps @ 225 lbs
1 rep @ 275 lbs
20 reps @ 160 lbs
1 rep @ 275 lbs
30 reps @ 135
It really surprised me how different my muscles felt after each different set.
NEWS ALERT: How I met your mother is going into syndication this fall!!!
Back to your regularly scheduled Fitquest...
Todays workout was deadlifts of every color:
1 reps @ 275 lbs
10 reps @ 225 lbs
1 rep @ 275 lbs
20 reps @ 160 lbs
1 rep @ 275 lbs
30 reps @ 135
It really surprised me how different my muscles felt after each different set.
Thursday, July 15, 2010
I was running...
Yesterday was a rest day, so I was ready to get back at it today. It has been a long week at work and I was dreading working out and excited about it at the same time. It always makes me feel better, but I hate struggling through a workout when I'm exhausted. My boss is out of town, so I am seeing a majority of his patients and all of mine as well. I will see about 90 patients this week, which doubles my average and is almost 50% more than my record for a week.
Today's workout was running 400 meter intervals at a 1:1 ratio for 20 minutes. This means I run 400 meters (1/4 mile) as fast as I can and rest for exactly that amount of time. I repeat this for 20 minutes. I was able to complete 1.75 miles.
I cashed out with a bench press drop set as follows:
125 x 4
105 x 9
85 x 12
65 x 12
Tomorrow is deadlifts. Plus we are going to a party. Saturday is a possible river tubing adventure with some of kelsa's coworkers, then the roller derby! We have 3 other couples going and we are going to get together before we leave to have a couple of drinks and play some rock band. It should be an awesome weekend!
Today's workout was running 400 meter intervals at a 1:1 ratio for 20 minutes. This means I run 400 meters (1/4 mile) as fast as I can and rest for exactly that amount of time. I repeat this for 20 minutes. I was able to complete 1.75 miles.
I cashed out with a bench press drop set as follows:
125 x 4
105 x 9
85 x 12
65 x 12
Tomorrow is deadlifts. Plus we are going to a party. Saturday is a possible river tubing adventure with some of kelsa's coworkers, then the roller derby! We have 3 other couples going and we are going to get together before we leave to have a couple of drinks and play some rock band. It should be an awesome weekend!
Wednesday, July 14, 2010
Creatine Crazy
I have never been big into supplements. I'll take a multi-vitamin every once and a while, some vitamin D for immunity, and have taken flax seed oil in the past. But I have never taken any sports nutrition supplements. I decided that I want to take my performance to the next level and take creatine. I have been keeping up to date with the research of Creatine since college and all the research seems to point to the fact that it does help increase strength and power as well as size and definition. The long term effects are still unknown.
I went to GNC and got some Pro Performance Amplified Creatine 189. Which is a little different than the traditional creatine monohydrate. You only have to take two pills once a day and do not have to take a large dose the first week as compared to the classic Creatine monohydrate. We'll see what the results are in a month.
Since Friday was pretty busy, we didn't work out at all, so we went 4 days in a row to make up for it.
On Monday I did "Joshie", a hero workout that consisted of (scaled):
3 rounds for time:
Right arm 30# dumbbell snatch
21 tuck pullups
Left arm 30# dumbbell snatch
21 tuck pullups
Time: 27:50
I tried to do as much of my pullups as tuck pullups (hips flexed to 90 degrees). The last set of the second round and first set of the third round were kipping, the rest were tuck or strict pullups.
I cashed in with: Bergener warmup, barbbell complex warmup, dynamic stretching and quad spinal rotations.
I cashed out with a dropset of bent over dumbbell rows:
1. 45# x 3
2. 40# x 7
3. 35# x 9
4. 30# x 10
5. 25# x 10
-------------------------------------
On Tuesday, "fight gone bad", which I love, was prescribed workout. You need a rowing machine to perform it, which my gym doesn't have. Here is a description:
Instead, I looked back at some archives of workouts and decided to do "Jackie".
Jackie also requires a rowing machine, but you can substitute sumo deadlift high pulls (SDHP) for them in a 10:1 ratio. For example, row 1000 meters equals 100 SDHP.
I actually did this one as prescribed and felt very good about it.
For time:
100 SDHP 45# bar
50 45# thrusters
30 pullups
Time: 10:43
Cash out:
10 x tabata on bike
Max reps dips/ pullups
1. 8:3
2. 6:4
3. 6:4
I'm not sure if it is a placebo effect or if the creatine is actually helping increase my energy, but I felt really good after the workout. I felt like I could do more. That evening I was also a little restless. Not sure if it's the creatine or what, but I changed my dose to the morning rather than afternoon or evening, just to see what happens.
I went to GNC and got some Pro Performance Amplified Creatine 189. Which is a little different than the traditional creatine monohydrate. You only have to take two pills once a day and do not have to take a large dose the first week as compared to the classic Creatine monohydrate. We'll see what the results are in a month.
Since Friday was pretty busy, we didn't work out at all, so we went 4 days in a row to make up for it.
On Monday I did "Joshie", a hero workout that consisted of (scaled):
3 rounds for time:
Right arm 30# dumbbell snatch
21 tuck pullups
Left arm 30# dumbbell snatch
21 tuck pullups
Time: 27:50
I tried to do as much of my pullups as tuck pullups (hips flexed to 90 degrees). The last set of the second round and first set of the third round were kipping, the rest were tuck or strict pullups.
I cashed in with: Bergener warmup, barbbell complex warmup, dynamic stretching and quad spinal rotations.
I cashed out with a dropset of bent over dumbbell rows:
1. 45# x 3
2. 40# x 7
3. 35# x 9
4. 30# x 10
5. 25# x 10
-------------------------------------
On Tuesday, "fight gone bad", which I love, was prescribed workout. You need a rowing machine to perform it, which my gym doesn't have. Here is a description:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Instead, I looked back at some archives of workouts and decided to do "Jackie".
Jackie also requires a rowing machine, but you can substitute sumo deadlift high pulls (SDHP) for them in a 10:1 ratio. For example, row 1000 meters equals 100 SDHP.
I actually did this one as prescribed and felt very good about it.
For time:
100 SDHP 45# bar
50 45# thrusters
30 pullups
Time: 10:43
Cash out:
10 x tabata on bike
Max reps dips/ pullups
1. 8:3
2. 6:4
3. 6:4
I'm not sure if it is a placebo effect or if the creatine is actually helping increase my energy, but I felt really good after the workout. I felt like I could do more. That evening I was also a little restless. Not sure if it's the creatine or what, but I changed my dose to the morning rather than afternoon or evening, just to see what happens.
Sunday, July 11, 2010
Day late
Yesterday went by pretty fast somehow. I had a personal training client come to our place to workout, in trade for some piano lessons for Kelsa, so I worked her out for an hour. She mainly likes to work on "core" stuff but also complained of back pain and illness the last week. I decided to tone down her workout to some corrective exercises to help regain some movement and stability in her spine.
I took a nice long nap and then headed for the gym before we went out for a friend's 30th birthday.
We did a 15 kilometer bike race. Inside, of course. I did it in 27:54.
I didn't eat very well at the birthday party, but not as bad as someother people.
In other news, we are getting more and more motivated to start planning for my own CrossFit gym/ rehab facility. Nothing major, but talking and planning more.
More to come in the next few months and years.
I took a nice long nap and then headed for the gym before we went out for a friend's 30th birthday.
We did a 15 kilometer bike race. Inside, of course. I did it in 27:54.
I didn't eat very well at the birthday party, but not as bad as someother people.
In other news, we are getting more and more motivated to start planning for my own CrossFit gym/ rehab facility. Nothing major, but talking and planning more.
More to come in the next few months and years.
Thursday, July 8, 2010
Lunges, pullups and situps, oh my
Today's Wod was as follows:
100 feet of lunges
21 pullups
21 situps
100 feet of lunges
18 pullups
18 situps
100 feet of lunges
15pullups
15 situps
100 feet of lunges
12 pullups
12 situps
100 feet of lunges
9 pullups
9 situps
100 feet of lunges
6 pullups
6 situps
Time: 12:22
I did this one as prescribed. One of the best Crossfitters (Chris Spealler) did it in 6:42. That guy is an animal.
Cash in:
Bergener warmup
Barbbell complex warmup
Dynamic stretches
Quad spinal rotation
No cash out today, but I did stretch my hamstrings for like a minute
100 feet of lunges
21 pullups
21 situps
100 feet of lunges
18 pullups
18 situps
100 feet of lunges
15pullups
15 situps
100 feet of lunges
12 pullups
12 situps
100 feet of lunges
9 pullups
9 situps
100 feet of lunges
6 pullups
6 situps
Time: 12:22
I did this one as prescribed. One of the best Crossfitters (Chris Spealler) did it in 6:42. That guy is an animal.
Cash in:
Bergener warmup
Barbbell complex warmup
Dynamic stretches
Quad spinal rotation
No cash out today, but I did stretch my hamstrings for like a minute
Wednesday, July 7, 2010
Rest cycle/ back at it
Over the fourth of July weekend we went to Irvine to visit my sister Jill. We didn't workout at all. We were hoping to stop by a Crossfit gym and drop in for a workout, but it didn't happen. Some don't allow drop ins. Plus we were busy with going to the beach, whale watching minus the whales and relaxing.
The weather was great; low 70's and sunny skies in the afternoon. We both got a little sunburnt.
Crossfit workout of the days (WODs) are prescribed in cycles of 3 days on/ 1 day off for rest. What I plan to do is do 3 cycles then rest a cycle. It worked out perfectly over the holiday weekend. I will try to do more and more cycles on, moving from 3:1, then 4:1 as I get more fit. Now I think the rest cycle will keep me fresh.
Here was my workout today:
Cash In:
Bergener warmup
Barbbell Complex warmup
Dynamic warmup
Quad spine rotations
Workout:
Backsquat @ 155# x 20
Knees to elbows x 40
55# (1.5 pood) dumbbell swings x 60
Time: 10:07
Cash out:
Dumbbell Bench press dropset
Weight Reps
45 11
40 10
35 9
30 9
25 9
The weather was great; low 70's and sunny skies in the afternoon. We both got a little sunburnt.
Crossfit workout of the days (WODs) are prescribed in cycles of 3 days on/ 1 day off for rest. What I plan to do is do 3 cycles then rest a cycle. It worked out perfectly over the holiday weekend. I will try to do more and more cycles on, moving from 3:1, then 4:1 as I get more fit. Now I think the rest cycle will keep me fresh.
Here was my workout today:
Cash In:
Bergener warmup
Barbbell Complex warmup
Dynamic warmup
Quad spine rotations
Workout:
Backsquat @ 155# x 20
Knees to elbows x 40
55# (1.5 pood) dumbbell swings x 60
Time: 10:07
Cash out:
Dumbbell Bench press dropset
Weight Reps
45 11
40 10
35 9
30 9
25 9
Thursday, July 1, 2010
Days 11 and 12
Day 11
Cash In:
Burgener warmup
Barbbell complex warmup
Dynamic stretching
Workout:
7 sets of 3 Cleans (max weight)
1. 85
2. 95
3. 105
4. 115
5. 125
6. 130
7. 135
After blowing up my hands a couple of days ago, my blisters were surprisingly healed. My grandma gave me some silver sulfadiazine she got for some burns she got from a heating pad over the winter in Michigan. It apparently works, because my blisters were healed in 2 days. By the 6th and 7th sets, my right hand was pretty sore and I had to drop down the barbbel onto my thigh. I have a HUGE bruise on my thigh. I was really proud of myself with the weight, it was a PR for me. My 1 rep max for a clean is 145.
Day 12
Cash in:
Barbbell complex warmup
dynamic stretching
Workout:
6 reps for time of:
10 pullups
10 dips (had to use a bench)
10 situps
10 squats
Time: 7:31
Cash out:
Drop set dumbbell shoulder press
Weight Reps
35 4
30 5
25 6
20 8
15 14
I was very unmotivated today, being my second 12 hour day in a row. After my warm up I was feeling much better and did much better on the workout than I thought I would considering my mental state at the beginning of the workout. I was also pretty happy with my shoulder press drop set. There has been this pair of dudes that I only see doing curls at the gym. Every kind of curl you can think of they do. Sometimes I wish they would ask to try my workout and then I kick their ass.
Cash In:
Burgener warmup
Barbbell complex warmup
Dynamic stretching
Workout:
7 sets of 3 Cleans (max weight)
1. 85
2. 95
3. 105
4. 115
5. 125
6. 130
7. 135
After blowing up my hands a couple of days ago, my blisters were surprisingly healed. My grandma gave me some silver sulfadiazine she got for some burns she got from a heating pad over the winter in Michigan. It apparently works, because my blisters were healed in 2 days. By the 6th and 7th sets, my right hand was pretty sore and I had to drop down the barbbel onto my thigh. I have a HUGE bruise on my thigh. I was really proud of myself with the weight, it was a PR for me. My 1 rep max for a clean is 145.
Day 12
Cash in:
Barbbell complex warmup
dynamic stretching
Workout:
6 reps for time of:
10 pullups
10 dips (had to use a bench)
10 situps
10 squats
Time: 7:31
Cash out:
Drop set dumbbell shoulder press
Weight Reps
35 4
30 5
25 6
20 8
15 14
I was very unmotivated today, being my second 12 hour day in a row. After my warm up I was feeling much better and did much better on the workout than I thought I would considering my mental state at the beginning of the workout. I was also pretty happy with my shoulder press drop set. There has been this pair of dudes that I only see doing curls at the gym. Every kind of curl you can think of they do. Sometimes I wish they would ask to try my workout and then I kick their ass.
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