Time not a factor, progress is!!

TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Time: 32:44

Before today, I have only been able to perform two muscle-ups.  I knew today's WOD was challenging and typically I would modify the muscle-ups with 3 pull-ups and 3 dips.  I was curious to see were I stood regarding my performance of the move.  After a couple of trials something clicked.  I managed to go from only 2 MU performed in my entire life to completing all 35 for the WOD!  I concentrated on form and completing every last rep rather than racing for a better time.  I had many failures during the last three rounds but I managed to rest enough between reps to get them all.  This has been a great week.  First I learned how to kip with my K2E and now I can do MU.  It's all in the the kip!

Saturday, Sunday, Monday

Saturday
Rest Day

Sunday


"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Finally learned how to do kipping knees to elbows.  So much easier and faster.  I was still feeling the rock climbing that we did on Friday.  My forearms were waisted.  Still can't do heavy lifting yet but my range of motion is getting better.  I will try to add some heavier lifts in the next 2 or 3 weeks.

135lb Deadlift

95lb Clean and Jerk

Time: 34:16

Monday

20 minutes bike

20 minutes elliptical

Rx'd!!

FRIDAY 120127

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Time: 16:24

Any time I Rx a workout is a good day.  I always feel guilty modifying my workouts but I know it is necessary sometimes.  I compared my time to the website and it looks like this is a respectable time for someone my age.  I did all of the Back Squats unbroken.  I need to work on my Rope Climb technique.  I am using my upper body to much and I know that there are better techniques that will put more weight on my legs.   i plan on taking a rest day tomorrow due to an all day wrestling tournament I have to coach.

Running? What? OH YES I DID!

THURSDAY 120126

8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.

Time: 26:59

Decided to try today's WOD which included 400 meter runs.  This was the first time running since my hip operation and I felt pretty good.  First couple of 400m I was a little tentative and didn't really get a good stride going until the 3rd round.  Managed to do a 2 minute pace for 7 out of the 8 rounds.  Doesn't sound that impressive but considering I would have been hurting badly pre-operation if I did this workout, I feel very fortunate to do that pace.  Warmed up with my usual routine for 15 minutes and after the workout I broke out the lacrosse stick and played wall ball for 25 minutes.  I NEEDED THAT!  Lacrosse is my therapy and helps relieve stress. I hope I wake up tomorrow with little or no pain from the run.  Also, my back is still aching but it isn't keeping me from doing things.  Sitting down for extended periods of time hurts it the most.  Speaking of that, time to get up!

Rest Day

Teach six classes on Wednesdays for the second semester.  Won't have much time to workout on these days so I will have to be creative in my scheduling for the spring.  Today happens to be a rest day on the CF website though.  Introduced CF to my personal fitness class yesterday.  They were surprised by the information I was giving them and I think I can influence most of them to continue doing CF after the semester is over.

TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Still not confident with pushing the Rx'd on lift days.  I settled for 135 pound Front Squat.  Both my back and hip felt pretty good.  One step closer to getting back to the original me.

Also banged out 20 minutes on the Concept 2 rower.  Rowed 4800 meters.

Warm-up 15 minutes
walking lunges, overhead squats, push-ups, pull-ups, dips, back extensions, sit-ups

20 minutes cardio, elliptical

Was a little worried about today's WOD.  10 x 2 shoulder press would probably set me back a few days regarding my back.  It is steadily improving and hopefully will be completely healed by the end of the week.

SUNDAY 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Time: 12:30
135 lb Deadlift

Rest Day

Spent the day outdoors.  Ice Fishing with my younger son and shoveling two driveways.  Feeling rested and will make sure I get good sleep tonight so I can be ready for an intense CrossFit session tomorrow.

Jackie

FRIDAY 120120

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

29:33 Rx'd

The 50 Thrusters are very deceiving in this workout.  Broke them up in increments that allowed me to not burn out.  Split the pull-ups into two sets each time.  Rowing was done at a pace of 2:05 per 500 meters.

I am going to post some Personal Records and Goals for 2012 next week.

Weight: 168.5 after the workout, 171.5 this morning after breakfast.

Might have the  NS training calculate my percent body fat.  Curious to see the results.  My body fat was at 11% when I was training for the Boston Marathons in 2003 and 2004.

Thursday, January 19th

Cardio

20 minutes on bike (hill 3)
20 minutes on elliptical (hill 3)
Maintained HR of 138-145

Still nursing my back.  Decided to stick to cardio to give it a rest for one more day.

Randy

Warm-up
4x
20 walking lunges
15 overhead squats
15 push-ups
15 pull-ups
15 dips
15 back extensions
15 sit-ups

Randy

75 pound power snatch, 75 reps for time

Time: 11:17 Rx'd

PR: 5:16 65lb

The WOD from today's CF.com is 7x max lift of split snatch.  I was worried my back would not be able to handle a max lift of this type so I decided to change it to the WOD Randy.  My back is still a little soar but I managed to get through it.  Time was terrible but I was concentrating on form more than how quickly I could get through.

Added a 30 minute cardio session later in the day.  Trying to cut the extra pounds I put on during the holidays.  Burnt 500 calories on the elliptical in this session.

MONDAY 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Had to modify this workout today because I was at the Cape Cod YMCA.  They only had 10lb med ball and Toes-to-bar was done on the squat rack.  I then did 125 Double Unders.  Workout included 10 minutes on the stepper and 10 minutes on the concept 2 rower.

"Tabata This!"

SATURDAY 120114

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Total Row 815 meters
Total of everything else 521

Minimums
calories 6
squats 20
pull-ups 10
push-ups 15
sit-ups 10
total 61

Wrestling tournament ended early so I was able to go back to school and workout.  My back finally is feeling good and overall I felt great doing this workout.

Rest Day

Today is a rest day although I will put in 2 miles walking on the track.  My PT appointment went well this morning.  I described the pain in my lower back and he was optimistic that it was not anything serious.  Matter of fact, he gave me stretches to do that immediately made my back feel better.  He seems to think that my back pain is connected to my hip immobility and that improving this will decrease the chances of a chronic issue.  Psyched!  I reviewed my workouts with him and he was surprised by my progress.  He thinks that I should be running by 5 months from my surgery date (October 27th).  Looks like I might be on pace to get back to some real lacrosse this summer, can't wait.  Tomorrow I plan on doing the WOD off the main website but I will see if I have time.  I am bringing my wrestling team to the Brookline Tournament and might not be home until late.

Active Rest Day

30 minutes on elliptical
2160 total steps
412 calories

Today I took an active rest day because my lower back is hurting.  I have a slightly herniated disc and whenever I do an overhead lift with to much weight (70lb KB swings the other day) I aggravate it.  I managed to get through the Filthy Fifty yesterday but I woke up really sore and today's workout is back squats, not recommended.  Tomorrow I have my PT appointment in the morning and will have to see how my back handles it.  Good news is that my hip is holding up fine.

Filthy Fifty - 11 weeks out of hip surgey

WEDNESDAY 120111

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I really wanted to test myself since I have not been able to do a lot due to my hip surgery.  Everything was done as Rx'd.  I flew through the first four exercises and was feeling great until I did the knees to elbows.  This is definitely a weak spot for me and had to stop numerous times.  I picked it up the rest of the way and finished with a PR time of 25:40.  Pretty happy with this time and my hip felt good through the whole workout.  My plan is to continue following the CF website and make sure I take the appropriate rest time.  I have a tendency to overtrain and one of my goals for 2012 is to improve in this area.