I missed my post last night so I will do double duty this afternoon.
January 3
20 minute AMRAP
10 Burpees
20 Front Squats
30 Double Unders
January 4
Deadlift Ladders
1, 2, 3. . . . . 8, 9, 10, 9, 8. . . . 3, 2, 1
135# for men and 95# for women is he Rx, but do what you can.
After the humbling experience with DUs at the end of the WOD yesterday I opted to go with the Deadlift ladders for today. I don't think I had thought through this WOD fully. I didn't want to rip off 100 Deadlifts only. Especially since I didn't know how long to set down the bar for in between. I decided to add a Pushup ladder to accompany it and turn this into a couplet. 11:27 for the ladders which equalled 100 deadlifts and 100 pushups. I am pleased with that time. I do think I could shave a few seconds as I huffed and puffed over the bar before starting the DLs. I think I could have used some more hip mobility beforehand as I don't think I was in ideal pulling position for the DLs especially late.
ReplyDeleteWednesday, 4 Jan 12
ReplyDeleteI am so far behind on your programming and I'm no digging the way it's making me feel. Not your fault, just my conscience.
This morning, I was all revved to do the Renegade Man WOD from a few days ago and when I got to the gym, I realized that I was either going to have to use 5s or 20s--for anything in between I would have to use the adjustable and very round weights! The female whose room I just moved into left some great 12s but they were inaccessible this morning. So, I will do Renegade Man WOD tomorrow and then push on from there. I think you'll agree with me on this comment: I like when we are in synch! I am "out-of-synch" right now and I don't like it.
So, today, I punished myself on the elliptical:
30 mins, level 15, Around the World, ~3 miles, 300+ calories.
I was sweating like a pig like you were the other day.
Your post above confuses me to no end. I often wish you were here--wait, I was there--so you could help me make sense of it all!
for the AMRAP today I was able to complete 4 rounds plus 10 burpees and 10 front squats. I was struggling with the DUs today and had set the goal of making at least 4 rounds after round 1 and was able to do that and a little more.
ReplyDeleteI also programmed a WOD for Jonny and did that for my warmup as well.
3 RFT
5 Burpees
10 Pushups
15 Situps
2:54
Jonny reported in at 13:15 and motivated to improve
I will say the hardest part about starting a workout routine is working it into where something else used to be. Its a short workout so far, so its easy to slip it in wherever. Funniest comment so far was this afternoon I started doing box jumps on the stairs outside my house. My wife asks "what are you doing?" I reply "Box Jumps." She comments that "Box jumps don't scare me, but you doing box jumps scares me." I suppose I am a bull in a china shop from time to time.
ReplyDeleteGiven my tight schedule and my wifes scorn and concern about me jumping on stairs, I never got in the work out. However, I am going to do box jump, single unders, and shoulder presses first thing AM tommorow. Its like Siberia at my house. Cold, snow showers, etc. I am going to rock the Rocky IV theme, and do this with as minimal equipment as possible. Pulleys and a bag of rocks? Yeah.
I am attempting a penance day tommorow by doing one before bed (working nights) and before I leave. I will post my times tommorow.
Just wasn't prepared for my faimly to be home the whole day today.
Don't sweat it, but for future reference you can always substitute tuck jumps for box jumps. Maybe you can build a plyometric box for yourself. I need to build some, but have a perfectly sized wall right now.
ReplyDeleteDouble up is good, like we talked about however, try to have 3 hours in between for maximum neuroendocrine response.
Friday, 6 Jan 12
ReplyDeleteYAY, JONNY! I am so excited to see you on here and starting to come over to "the Dark Side."
Here's the deal: You can confirm with Gary that I REFUSED to even attempt CrossFit for over a year. It wasn't until we got to California and started working out in the privacy of our own garage that I decided to give it a try. (That and I wanted to strenghten my left knee without medical intervention.) Well, now I am rolling out of bed every day at 0515 because I KNOW I feel better after a workout than without a workout. No joke. Last night I was even showing my roommates how to do burpees and inverted burpees. Jes took a video--which I should really figure out how to post--and I actually was able to bend my elbows slightly while in a handstand!
If you are anything like me, you are probably thinking right now, "What the FUCK is she talking about and how can she possibly consider any of this exciting?" because that is what I thought about your brother when he would come home and rattle off some CrossFit mumbo-jumbo. AND NOW LOOK AT ME--motivated by the craziest of things. It can happen with work, persistence and support. You really need the support. I had it at home with Gary and I have it over here with Gary, too!
Stick with it, Jonny. You'll feel stupid--there are some things I just cannot bring myself to do in public (like front somersaults) but at some point the embarassment rolls away and turns into pride: "You might think I look stupid, but can you do this (double-unders, burpees, handstands, etc.)? Just give it a try--it is far harder than you think and you'll look just as silly!" I HAD to get over this hump. Keep going, Jonny!
Friday, 6 Jan 12
ReplyDeleteI was so excited I forgot to post my WOD!
(By the way, should I post with the day completed or the WOD completed? Let me know your thoughts. I think I prefer to post with the WOD so we can easily compare notes.)
AMRAP (20 mins)="This close" to 3 rounds
10 Burpees
20 Front squats: 45 lbs
30 DU: 1-90 singles; 2-30; 3-29
Look at that! I was so close to finishing three rounds and I just couldn't knock out that last DU within the 20 mins. (I finished it after, of course!) Good workout. And, Jonny, my second set of DUs really made me have to poop. I wrote that solely for your benefit!
Thanks Lisa,
ReplyDeleteI don't know if I can call this the darkside, or if its doing what we were genetically designed to do. I have some odd and lofty goals with what I am doing. I love life experiments, as they teach us about ourselves and generally give us a good direction in life, so here is my rising idea...
I am going to attempt to follow the paleo diet and crossfit together and get a conclusion out of it. I find that work and life has changed dramatically in our generations lifetime, entertainment, machine automation in the work place, etc, etc. I can reduce this thought to two examples:
1. My grandfather (Edwin) worked hard. Very demanding physical labor. His number one tool of his trade until he moved to holyoke was his body. You look at old pictures of him and he was a specimen. Granted he was still a specimen at the time of his passing, he had taken on a good sized spare tire in the years of automated machinery replacing his body doing the labor. I think we as a society need to find a way to reintroduce some physical aspect to make up for it.
2. Myself... I used to be in very good physical condition when I rafted by summer, and snowboarded by winter. I think a lot of it was that I was working my body in different ways season by season. I stopped the physical aspect of my labor, went to an automated industrial environment, and quickly became more well rounded than I would have liked.
Obviously I won't be doing those jobs for a living anymore, so I decided to open another chapter in my adventure filled life. I aim to try and be a little more stone aged in my life. I would like to try the following in the next year:
1. attain a high level of fitness with crossfit.
2. Greatly reduce my weight, I aim to lose about 20-25% of my current mass, targeting 215 pounds as my ideal weight.
3. Take crossfit on an adventure. Do the workouts by morning, sprint through the woods by afternoon. Chase my invisible meal, move like the native americans used to.
4. Alter the way I live in my house. I plan to buy as few vegatables and such as possible. Grow our own, can and root cellar some things. I am even going to start hunting my meals by the hunting schedule. Why not eat some rabbits and squirrels. Deer could become a staple, and its good lean meat. I will keep what I catch when I fish, as it will be my dinner that night.
I guess this all happend in one afternoon when I started a fire to keep my home warm. I processed the very act, and drew a great deal of joy out of the basic act of surviving. I will admit I am a big fan of being able to survive in all conditions, and have read much on the subject. I like starting fires with two sticks, I like catching what I will eat. I like feeling that I am part of my own existence. So I will take it to the extreme.
I promise to document it all as well.
Lisa, I will do the front rolls! If you do the squats!
ReplyDeleteJonny: You amaze me with your articulateness. Remind me WHY you flunked out of college with a 1.whatever GPA? I'm thinking academia is missing out without you amongst there ranks. Seriously.
ReplyDeleteJenn: Hi! Get out! How exciting to "see" you! I will take you up on that offer. Between the rocks and the dirt, Shindand is not very conducive to front rolls. Your Christmas card brought a gigantic smile to my face and warmth to my soul! Seriously.
I flunked out of college, mainly because it was the wrong time in my life to be in college. I could write 8 pages on how we don't help 16-18 year olds identify their strengths to develop into the proper trade or profession. I like a lot of things, and seeing as my employer will foot the bill, I am contemplating engineering. Its just that math crap that I need to learn and/or relearn. I plan on working on it, because my mind is more open to learning than at any point in my life, first and foremost though, I need to set the table and make sure I am next in line when my boss retires. Then I will chase academia, I would love it if I could somehow have a doctorate in engineering, mainly because it would be a big up yours to certain 'folks' who I happen to be 'related' to. I think they vote republican and assume I am some sort of highly functioning invalid. Secondly, I think it could be a crown jewel in my human experience. Truth be told, I like what I do now, granted its just coating paper, but its engaging, and I have a lot of flexibility in my work load. I smell it coming down the road, and I find my biggest weakness in life is my lack of mathmatical prowess. I suppose that would solve it. Its also functional math, and I do well when I can translate book to real world.
ReplyDeleteMy brother put it best Lisa, I only show those around me what I want them to see. I manage to keep a low profile by hiding behind my off center sense of humor. Few truly know me, I think your one of three who may.
Your compliment is well taken, and it feels good to have it coming from someone in my faimly, but kind of on the outside looking into that madness.
You are all so sweet it feels like I am eating candy. . . the penalty for that is burpees! Thanks a lot.
ReplyDelete