Day 81 : Injured Wrist

Well today was actually going to be fun ... was going to do a 5K row but because my wrist was killing me I wasn't able to do anything they had prescribed that day. So Jordan did a workout for me ...

AMRAP in 20mins:

- 5 Step Ups
- 10 Lunges
- 15 Supermans
- 20 Abmat Situps

I did 8 total rounds ... I could have done better but I concentrated on doing full range of motion situps as much as I could. I can only do 10 in succession so I finished up the situps with crunches.

My abs are sore today ... which I like. I haven't done a good ab workout in a long time. I'm hoping to do the RX workout tonight, but I may have to rest the wrist one more day. We'll see.

Day 80 : Max Clean, Shoulder Press and Back on The Zone Bus

Well today was another somewhat encouraging day for me. First off, here was the workout.

Buy in: 1 attempt @ Max Pushups

WOD: 20mins to do your max clean.

Buy out: 1 attempt at fastest 400m Row

So I was able to do 22 knee pushups in a row for the "Buy in". I wasn't very happy with this ... I need to work on the flexibility of my feet so I can start to do proper pushups.

For the WOD I PR'd by 30# today ... my previous max clean was 135# today I was able to do 165# which is still terrible! People that have been doing this for a quarter of the time of me and are 100# lighter are throwing up more weight. My form is SOOO bad on this movement but I did improve a bit today.

In the "Buy out" I PR'd by nearly 14 seconds ... I was able to get a 1:16, but I think I could have gone sub 1:10 but my form was REALLY off the first 250m.

In the Oly Class we worked on Shoulder press and I'm still stuck at the 135# mark. I can't get past it! Ugh! After we did max shoulder press we did 10 rounds of 3 reps at about 80% max. It was TOUGH! My shoulders aren't nearly as sore as I thought they'd be. But I did hurt my wrist ... hopefully it's just strained and nothing more. A few days will tell.

As far as my diet is concerned ... I did very well today and stuck with Zone favorable food all day.

Day 79 : Diane (Again!)

I had to get in and out of the box because we were having people over that night and Marcy wanted to kill me for going already.

Anyway, I did Diane, again. I know I'm not supposed to but I know it's a quick workout and I LOVE deadlifts.

21 - 15 - 9
- 225# Deadlift
- Handstand Pushups - 24" Box

Also, I shaved off nearly 53 seconds! I was very, very happy! This week is going to be a tough week ...

I'm going to be pushing myself very hard in terms of diet and gym. Hopefully I don't get too grumpy.

Day 78 : Front Squat

Today was another good day ... we started out with a warmup:

2 Rounds of:
10x Pushups
10x Situps
10x Dips
10x Squats
10x Hip Extensions / Supermans

Then 30 shoulder passthrus.

I was REALLY stoked because I was able to actually do 10 unanchored situps in a ROW! I have basically been doing crunches all this time ... I was able to do 3 about a week ago and then 10 today! What, what!

The buy in was ... 800m Run Sprint as fast as you can ... I did rowing instead because of the bad feet. My previous PR was 2:52 ... today I did it in 2:47! That's a 5 second PR! What, what! :-)

Then the WOD was max front squat in 20 mins. My previous best was 150# x 3 ... I felt I could do better but my flexibility was horrible and I was killing my hands/fingers. This time I was able to put up 215# and I could have done more but I felt a bit of a pull in the left groin. Not worth hurting myself especially because I already did a 65# PR!

Can you give me a "What, what!". :-)

The buy out was muscle ups which I didn't even attempt ... still WAY too fat. But I'll get there!

Day 77 : Snatch

Today was a fun WOD ... and exposed my weaknesses in my snatch. I maxed out @ 125# ... my previous best was 4x85# ... which then I attempted a 105# and failed miserably.

We also had a buy in (warmup) ... It was supposed to be 3 tries at Double Unders (jump rope under your feet 2 times before you land). I can't do any long term jumping because of my feet so I did max calories in a 1min row. My previous best was 11 calories in 1min. Today I hit 23 calories in 1min. I'm stoked with that. That means I'm putting out more then 100% more power in 1min then I previously could back on January 15th. That's REALLY going to help my "Fight Gone Bad" score.

Today, we had a buy out (cool down) too. 1 attempt at doing as many pull-ups as you can. I've been avoiding doing any pull-ups basically because I didn't want to look like an idiot. About a month ago, when no one was looking, I did 1 pull-up using the black band and I was happy with that. Today I was able to do 3 using the black band. Adam made me add another band (green band) which then "felt" too easy. Jordan said if it was too easy then keep going. I was able to get 19 more, so 22 total. I thought my arms would be wrecked today but they aren't too bad.

Yesterday was very encouraging for me. Can't wait to get back into the gym tonight.

Day 75 & 76 : Diane & Operation Huey Down

Day 75 : Diane

Friday is "Benchmark Friday" ... we get to pick one of the "girls" or heros workouts and see how we do. This week I chose "Diane" ...

This was the workout:

21 - 15 - 9
- 225# Deadlift
- Handstand Pushups - 24" Box

I completed it in 7:05. Was pretty happy with this ... it was hard one.

Day 76 : Operation Huey Down

Full Mission Profile.

Situation: One UH-1Y Huey Gunship has been downed by small arms fire Northeast of Kabul. There were 4 souls on board. Last transmission reported that all 4 were alive, coherent, wounded and trapped but once freed, could probably walk.

Objective: Execute rescue mission by foot from nearest LZ, LZ O.C., 1 mile south of crash site. Rescue all 4 crewman and salvage all crypto gear and weapons and egress back to LZ. Time is of the essence as enemy is reported in the area.

Phase I - Rush to Crash Site
4 x 400m / 20 Mountain Climbers

Phase II - Crewman rescue
4 Rounds
20 DL @ 135
20 KBS @ 55 (Mod'd 35#)
20 Cleans @ 135 (Mod'd 95#)

Phase III - LZ Egress
4 x 400m / 20 Walking Lunges

Note - Phase III will be done holding DBs or KBs of various weights to simulate carrying the crewman's equipment and the gear salvaged from crash site.

I did this one in approximately 52 mins. This was EXTREMELY difficult ... did most of it with a 10# flak jacket. This was also Casey's (OC) last training WOD for about 2 years. He's getting deployed but coming back after 2 years. You are really going to be missed!

Day 74 : CFT (CrossFit Total)

I am ecstatic! I nailed my CFT ... got a 770 like I wanted and did exactly what I predicted:

Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#

Here's some shots of my 355# deadlift.  (I gotta work on my farmers tan ... :-)

My first CrossFit Total! w00t!

Tonight I am doing my first CFT (CrossFit Total) and I am stoked. A CFT is a total of your 1 rep max for; Back Squat, Shoulder Press and Deadlift. I'm predicting a 770 which would be broken down like this:

Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#

But ... if I really push myself tonight ... if I'm feeling in the Zone. This is what I'd like to do:

Back Squat: 285#
Shoulder Press: 135#
Deadlift: 365#

which would give me a 785 ... I'll update tomorrow.

Day 73 : Feather Fran

This was a fun workout ... it's the lighter version of Fran on the thrusters.

This is what we did ...

3 Rounds ...

21 - 15 - 9 reps of

- Thrusters (65#)
- Ring Rows

I did it in 6:57 which was pretty good I think. The last time I did something similar I did it in 3:26 but only did 12-9-6 and with only a 35# bar.

Day 72 : Recover

This was a good one ... it didn't obliterate my body like the last 2 WODs. I feel really good today actually. No real soreness anywhere.

This was the workout:

- 500m Row
- 75 Step Ups (18")
- 30 Burpees

Did it in 12:29.

One Rep Max Prediction

I found a cool site that can help you predict your one rep max based on your performance on multiple rep workouts.

Here's the link: One Rep Max Calculator.

My previous best in deadlift was 4x305 which was a predicted 333 one rep max. On Friday, after a considerable amount of time off, I did 10x275 ... which would equate to a 367 one rep max. I am very happy with progression ... that's approximately a 10% increase in strength in a little less then 6 weeks. The thing is I haven't done any real deadlift work since then other then working on a snatch gripped deadlift for a bit.

Day 71 : Rowing Kelly

I didn't think I was going to make it to class after yesterdays WOD. I went to bed SOOO sore ... but after a shower this morning I felt a bit better. I thought the WOD today would make it feel better ... but it didn't. LOL. That's what happens when you take so much time off.

We did a Rowing Kelly today :

5 Rounds For Time:
- 400m Row
- 30x Step Ups (18")
- 30x Wall Balls (20lbs)

I did it in 30:14.

This was another ouch ... I'm glad tomorrow is a rest day.

Day 69 & 70 : Ups & Linda

Day 69 : Ups

3 Rounds For Time:
- 30 Abmat Situps
- 5 Muscle Up Progressions
-- 3 Dips
-- 3 Ring Rows

Did it in 6:27 which I was very happy with.

Day 70 : Linda

This was a TOUGH one.

This was 10-9-8-7-6-5-4-3-2-1 reps of the following:
- 225lb Deadlift (275lb for the first round of 10)
- 135lb Bench Press
- 115lb Cleans

I finished this one in 29:06. I wanted to do it sub 30 so I was happy. I am extremely sore! OUCH!

Day 68 : "Men Vs. Women" @ Albany CrossFit

What ever team finishes first wins ... don't remember who won though! LOL.

We visited Albany CrossFit and they were awesome hosts. They made us feel right at home. My father-in-law George came out to join the fun. He got an authentic CrossFit experience. He did 3 rounds and was toast but he did awesome. The one thing you learn over time is to pace yourself. Even though a good time is the goal you will get better intensity if you pace yourself and may even get a better time.

Here was the workout:

5 Rounds For Time :
- 400m Row
- 30 Air Squats
- 20 Kettlebell Swings (1.5 Pood)
- 10 Burpees

Completed it in 20:40'ish.

It was an awesome workout and still 2+ days later my quads are still obliterated!

Thanks again to Albany CrossFit ... you guys are awesome! I can't wait to get back to my CrossFit By Overload homies. I think I represented you well.