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 ... :-)