Day 26: Rest day. My legs are a hurtin'
Day 27: Day 24 in reverse, but just as much fun. 70 Burpees, 60 Sit-ups, 50 Kettlebell swings (1.5 pood), 40 Pull ups (They sucked) and 30 Handstand push ups (assisted band setup).
Time: 23:29. A full ten minutes faster than the same workout in the other direction, and all that with a small swarm of kids, one of whom stepped on me during my burpees, all around us. That is babysitting at D-town, I suppose.
Friday, April 30, 2010
Thursday, April 29, 2010
Day 26: Riding a chicken has its disadvantages
Although delightful in appearance, often causing major distraction in the opposite sex and alternative same sex alike, my legs are not the strongest or most muscular part of my anatomy. If you saw the rest of me, you would understand the gravity of this last statement.
The workout: 5 sets of 3 front squats. 115 (why did I start so low), 135 (will I ever find a weight I can't do), 155 (Fail, first attempt. Scratch that thought at 135), back to 145 (barely made it, terrible form on the last one), 135 (great form again).
Petra got to 110 and Scott got up to 195, and it looked like he could have kept going up quite a bit more. You go, buddy.
Let's talk about me a little more, since it is my blog, and I am a megalomaniac (low grade). When I started crossfit back at the end of December (dabbling) or really January (post knee injury, but consistently about 3 times per week), I weighed about 163-165 pounds, depending on the day. I went in for a physical a couple of days ago, and came in at 172 pounds. That is 7-9 pounds difference, and although I am not the before and after picture on the blog kind of guy, I can see that I am carrying way less body fat. So I will conservatively say that I picked up 6 or 7 pounds of either lean muscle mass, or I have a very dense tumor (it's not a tumah!) somewhere. This works. I have been eating a paleo-like diet, mainly meats and veggies, but I am by no means strict about it. My clean has so far gone from 115 pounds to 145 pounds, my front squat yesterday was 3 for 145 pounds, while it was 4 for 105 back in, I think, January. I have not used a band for pull ups in quite a while, and I can do high-rep ring dips with one band now, having to use two to do a single one a couple of months ago. I still can't really do a solid ring dip, but if I cheat just a little on the depth......
As for my wife, she is turning into an animal. I have never seen her so strong, nor have I seen that much fire (in public ;) ) in her eyes. This is a good thing.
Scotty is another story. He has improved so drastically in a couple of months, it is scary. I am seeing the best of the old Scotty coming back, and the worst of the new melting away. Get some brother.
This is where I should thank Matt. He bugged me until I came to his gym. He is teaching me much, and I would like to return the favor. Here it goes:
Run, Matt, run. I am coming to fucking get you. I hope you can stay ahead, but I am not going to make it easy. R
The workout: 5 sets of 3 front squats. 115 (why did I start so low), 135 (will I ever find a weight I can't do), 155 (Fail, first attempt. Scratch that thought at 135), back to 145 (barely made it, terrible form on the last one), 135 (great form again).
Petra got to 110 and Scott got up to 195, and it looked like he could have kept going up quite a bit more. You go, buddy.
Let's talk about me a little more, since it is my blog, and I am a megalomaniac (low grade). When I started crossfit back at the end of December (dabbling) or really January (post knee injury, but consistently about 3 times per week), I weighed about 163-165 pounds, depending on the day. I went in for a physical a couple of days ago, and came in at 172 pounds. That is 7-9 pounds difference, and although I am not the before and after picture on the blog kind of guy, I can see that I am carrying way less body fat. So I will conservatively say that I picked up 6 or 7 pounds of either lean muscle mass, or I have a very dense tumor (it's not a tumah!) somewhere. This works. I have been eating a paleo-like diet, mainly meats and veggies, but I am by no means strict about it. My clean has so far gone from 115 pounds to 145 pounds, my front squat yesterday was 3 for 145 pounds, while it was 4 for 105 back in, I think, January. I have not used a band for pull ups in quite a while, and I can do high-rep ring dips with one band now, having to use two to do a single one a couple of months ago. I still can't really do a solid ring dip, but if I cheat just a little on the depth......
As for my wife, she is turning into an animal. I have never seen her so strong, nor have I seen that much fire (in public ;) ) in her eyes. This is a good thing.
Scotty is another story. He has improved so drastically in a couple of months, it is scary. I am seeing the best of the old Scotty coming back, and the worst of the new melting away. Get some brother.
This is where I should thank Matt. He bugged me until I came to his gym. He is teaching me much, and I would like to return the favor. Here it goes:
Run, Matt, run. I am coming to fucking get you. I hope you can stay ahead, but I am not going to make it easy. R
Tuesday, April 27, 2010
Days 24 and 25: Sadistic bastards
Day 24: Petra, Scott and I were there with one newbie. 50 wall balls, 10 muscle ups (sub 3 jumping pull ups and 3 ring dips per muscle up, one band)40 wall ball, 8 muscle ups, 30 wall balls, 6 muscle ups, 20 wall balls, 4 muscle ups, 10 wall balls, 2 muscle ups. 32:15
We only have 25# and 14# balls, so we went with 25# for the boys (Dawson and Petra went 14#). My friend from school, Dawson, came and worked out with us. He appeared to have fun, almost too much fun, as he pulled ahead of the crowd drastically by the end of the first round. Rob's internal monologue: "Shit. Well, he is 20, and he only has a 14# ball." Dawson continues to pull away for one more round, and my internal monologue becomes more frantic. "I hate him! I... hate....him....soooooooo much. Ich hasse ihn!" I begin to focus on my wall balls instead of Dawson, and Start thinking that Scotty might be a better target (god knows I am not going to beat Petra). I channel my inner Matt, yank my shirt off -don't faint, girls- and begin grunting. Dawson suddenly forgets that he is younger, stronger and better looking (his hair is a mess at this point, while it is usually a remarkable engineering feat), and falls behind. My ego, large and in charge as ever, kicks in and I start pulling, pushing squatting and rubbing sand out of my eyes (we need some fancier wall balls one of these days) with reckless abandon. I finish a little ahead of Scott, further ahead of Dawson, and woefully behind my wife. I lie on the ground and think about how much Mikko Salo can say what he wants about post-workout behavior, and hope that he is freezing his ass off in Finland. I then go outside and spit up as a large group of boxers walks by, staring at me half amused, half horrified. These are the people who beat each other to soup up in the ring, and stare down at us on the crossfit side of the gym, clearly thinking we're nuts. We pay them the same compliment in return.
Day 25: The folks who program for the crossfit main site -remember, the challenge was to do the main site until our departure in June- are sick, twisted bastards. So today was what is known as a chipper. The basic concept is to do one workout after another, fatiguing yourself at each before moving on.
The workout: 30 Handstand push ups, 40 Pull ups, 50 kettlebell swings, 1.5 pood (hehe, he pood), 60 sit ups, and 70 burpees. 1.5 pood is about 53 pounds, or much like 7 gallons of water at the end of a small handle. 32:36
Scotty and Petra somehow convinced me to come in at 6:00AM after an evening workout last night. What is wrong with them? After a good deal of dawdling, I finally agreed to start working out. I tried a very cool band-assisted handstand push up rig, and it made 30 hspus possible for me. Scott and played leap frog for most of the game, but on the burpees we did our impression of a zombie movie. Scott played the scared teenager, and I played the undead. Scotty jumped into the ring and tore off ten lightning fast burpees, while I settled into a slow, steady pace, not stopping for more than a couple of seconds until burpee number 60. I made sure to clap loudly every time. Scott would sprint off, look as if he would die for about half a minute, and then sprint off again. We followed the George Romero zombie chase scene script to the letter, but in the end, the zombie failed to catch his quarry. I did, however, graze his hair as he slammed the door on me. He got me by two burpees. Watch it, Scotty. Zombies always come back until you cut their head off with an axe; I'll see you tomorrow, and the next day, and the next day, and the next....
We only have 25# and 14# balls, so we went with 25# for the boys (Dawson and Petra went 14#). My friend from school, Dawson, came and worked out with us. He appeared to have fun, almost too much fun, as he pulled ahead of the crowd drastically by the end of the first round. Rob's internal monologue: "Shit. Well, he is 20, and he only has a 14# ball." Dawson continues to pull away for one more round, and my internal monologue becomes more frantic. "I hate him! I... hate....him....soooooooo much. Ich hasse ihn!" I begin to focus on my wall balls instead of Dawson, and Start thinking that Scotty might be a better target (god knows I am not going to beat Petra). I channel my inner Matt, yank my shirt off -don't faint, girls- and begin grunting. Dawson suddenly forgets that he is younger, stronger and better looking (his hair is a mess at this point, while it is usually a remarkable engineering feat), and falls behind. My ego, large and in charge as ever, kicks in and I start pulling, pushing squatting and rubbing sand out of my eyes (we need some fancier wall balls one of these days) with reckless abandon. I finish a little ahead of Scott, further ahead of Dawson, and woefully behind my wife. I lie on the ground and think about how much Mikko Salo can say what he wants about post-workout behavior, and hope that he is freezing his ass off in Finland. I then go outside and spit up as a large group of boxers walks by, staring at me half amused, half horrified. These are the people who beat each other to soup up in the ring, and stare down at us on the crossfit side of the gym, clearly thinking we're nuts. We pay them the same compliment in return.
Day 25: The folks who program for the crossfit main site -remember, the challenge was to do the main site until our departure in June- are sick, twisted bastards. So today was what is known as a chipper. The basic concept is to do one workout after another, fatiguing yourself at each before moving on.
The workout: 30 Handstand push ups, 40 Pull ups, 50 kettlebell swings, 1.5 pood (hehe, he pood), 60 sit ups, and 70 burpees. 1.5 pood is about 53 pounds, or much like 7 gallons of water at the end of a small handle. 32:36
Scotty and Petra somehow convinced me to come in at 6:00AM after an evening workout last night. What is wrong with them? After a good deal of dawdling, I finally agreed to start working out. I tried a very cool band-assisted handstand push up rig, and it made 30 hspus possible for me. Scott and played leap frog for most of the game, but on the burpees we did our impression of a zombie movie. Scott played the scared teenager, and I played the undead. Scotty jumped into the ring and tore off ten lightning fast burpees, while I settled into a slow, steady pace, not stopping for more than a couple of seconds until burpee number 60. I made sure to clap loudly every time. Scott would sprint off, look as if he would die for about half a minute, and then sprint off again. We followed the George Romero zombie chase scene script to the letter, but in the end, the zombie failed to catch his quarry. I did, however, graze his hair as he slammed the door on me. He got me by two burpees. Watch it, Scotty. Zombies always come back until you cut their head off with an axe; I'll see you tomorrow, and the next day, and the next day, and the next....
Saturday, April 24, 2010
Days 22 and 23: Dog days
Day 22: 3 rounds, 15 cleans (95#) and 15 burpees. 8:36.
Day 23: 5 rounds, 20 yards walk with 115#, 35 knees to elbows, and 50 double unders (still working on these, so I did the jumping sideways over an obstacle thing instead).
Aside from that, I am watching Denver's famous blog dog himself, Tour (Go to www.mydogindenverdaily.com). He poops, and I pick it up with an inverted bag. It's warm and yucky, but that is not his fault. One day in, I still love the dog, but I don't think I'll want a dog of my own any time soon.
Day 23: 5 rounds, 20 yards walk with 115#, 35 knees to elbows, and 50 double unders (still working on these, so I did the jumping sideways over an obstacle thing instead).
Aside from that, I am watching Denver's famous blog dog himself, Tour (Go to www.mydogindenverdaily.com). He poops, and I pick it up with an inverted bag. It's warm and yucky, but that is not his fault. One day in, I still love the dog, but I don't think I'll want a dog of my own any time soon.
Friday, April 23, 2010
19, 20 and 21: Turdness
Day 19: Supposed to be a very cool workout, but it did not go.
Every minute on the minute cleans, as heavy as possible. Score = lowest plus highest. Matt and Scott tore this one up and tied. Matt's superior (just ask him) technique kept pace with Scott's brute force. Some day, though, Scott will get his form down, perhaps he'll show me what to do when he does, and then it will get ugly in D-Town.
I did my first warm up and felt my back muscles reach down and punch me in the asshole, and I mean hard. I replaced this workout with 5 x 5 shoulder press.
Day 20: A welcome rest.
Day 21: 3 rounds for time of 5 squats and 20 ring dips. I did front squats @ 95# (I think I am ready for more, but was favoring the back for what was, hopefully, the last time. I did the dips with one band. 100 ring dips will get your attention, let me tell ya'.
Every minute on the minute cleans, as heavy as possible. Score = lowest plus highest. Matt and Scott tore this one up and tied. Matt's superior (just ask him) technique kept pace with Scott's brute force. Some day, though, Scott will get his form down, perhaps he'll show me what to do when he does, and then it will get ugly in D-Town.
I did my first warm up and felt my back muscles reach down and punch me in the asshole, and I mean hard. I replaced this workout with 5 x 5 shoulder press.
Day 20: A welcome rest.
Day 21: 3 rounds for time of 5 squats and 20 ring dips. I did front squats @ 95# (I think I am ready for more, but was favoring the back for what was, hopefully, the last time. I did the dips with one band. 100 ring dips will get your attention, let me tell ya'.
Tuesday, April 20, 2010
Day 18: Just the facts, Ma'am
Three rounds for time:
100' walking lunge
50 Squats
25 Back extensions
The only problem is that I did not notice until the end of round 2 -and only did so when prompted by Matt- that I was supposed to do 25, not 50 back extensions. To cool to read the board, I guess.
12:22
100' walking lunge
50 Squats
25 Back extensions
The only problem is that I did not notice until the end of round 2 -and only did so when prompted by Matt- that I was supposed to do 25, not 50 back extensions. To cool to read the board, I guess.
12:22
Monday, April 19, 2010
Days 16 and 17: Keeping it neutral
16: Rest
17: AMRAP in 12 minutes
3 Pull ups (5# hanging)
50 M Sprint
3 Handstand push up negatives
7 rounds
That is all.
17: AMRAP in 12 minutes
3 Pull ups (5# hanging)
50 M Sprint
3 Handstand push up negatives
7 rounds
That is all.
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