Some of my Recent Workouts...

Busy Busy... here are some of the latest workout:

Front Squats - 3Rep Max

I got to a new PR with 195#

on 6/22/09 I completed:

3 Rounds for time

21 55lb KB swings

12 Hand Stand Push Ups

Time: 8:15 (PR)

on 6/25/09 I completed:

As many rounds as possible of

5 Thrusters with 95#

7 Power Hang Cleans with 95#

10 Sumo Deadlift High Pulls with 95#

7 Rounds completed (PR... last time I had to scale this to 85#)

Today was 'Nicole'

As many rounds as possible of:

400M Run

Max Rep Pull Ups

your total Pull Ups is your final score

I completed 7 rounds for a total of 137 pull ups (PR - by 15 pull ups and 1 round)

That was a tough one. I wasted a ton of time because I was exhausted and thought about calling it quits about 3 different times... once at 10 minutes, once at 15 and again at 3 minutes. I kept talking myself into just getting through the next one. When the 6 minute mark came around, I completed the round and told myself "If the clock is under 3 minutes, I am done"... sure enough, the clock was at 3:12 - I HAD to work in one more round. 

When I completed the last set and the timer went off, I was positive that this was the worst performance ever... when I went back to look at my training log I was SHOCKED to find out that this was in fact MY BEST PERFORMANCE EVER! Here is how the workout broke out:

Rnd 1 - 33 pull ups (PR!!!)

Rnd 2 - 22 pull ups

Rnd 3 - 15 pull ups

Rnd 4 - 13 pull ups

Rnd 5 - 25 pull ups

Rnd 6 - 15 pull ups

Rnd 7 - 14 pull ups

Total 137

I beat my last attempt by 15 pull ups and 1 full round!

Boy am I tired.

Press...

From the Main Site...

As Many Rounds As Possible in 20 min...

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Run - Run - Run...

These last few days have been busy! Wow.

With teaching classes, lot's of stuff at work, and training - who would have thought I would have time to run a Half Marathon. Well - I did it!

On Saturday I completed the Helvetia Half Marathon. It was a beautiful run.

Leading up to that day, I had not done much 'Run' specific training. I completed about 18 miles worth of straight running over the last 8 weeks. The rest of my training was CrossFit, which often incorporates running, but usually no more than 1-2 miles per workout. Go ahead and look through my last Blog entries, you will see - not much running.

With that being said, I am proud to share my achievement - I completed the Half Marathon in 1:45:20... that is about an 8 minute average per mile for 13.1 miles straight!

I placed within the top 23% of my age group and top 10% overall.

I can guarantee that I did not put in as many miles as most of the participants out there. CrossFit is such an 'Overall' conditioning program, you don't need to train for any one specific sport (unless you want to specialize ONLY in that one sport).

With my diet (Vegetarian Zone - 21 Blocks) and proper rest, my recovery was pretty quick. After a nice little nap on Saturday (Race Day), I was back to working out by Sunday!

I LOVE CROSSFIT!!!

RUN

5 Mile Run - 

37:46

Not to shabby... and it included some great hills.

Maybe my goal of the 1/2 marathon in 1:45 could be pretty realistic... We'll see!

Friday and Saturday...

For the next 10 days (now less)... I am modifying the WOD's from the CrossFit Main site and incorporating some more running. I have a half marathon coming up this Saturday, June 13th.

Friday was supposed to be 1 Rep Max Deadlifts - I did a series of 3-4 rounds of 10-5 sets. Nothing horribly heavy - focused on form and technique. I built the weight up to 285lb which felt really good. That is well over 1.5 times body weight.

Saturday was tough - Lynne was the workout -

5 Rounds

Max Reps

Body Weight Bench Press

Pull Ups

Last time I did this was in November - I weighed 155lbs and got a TOTAL rep count of 171

This time, I am up to 160lbs and my rep count dropped to 137. Not bad. It is hard to do Max Bench Press without a spotter. I am sure I could have squeaked out a couple of more if I had someone to help with the failed rep. The pull ups were still strong, but dropped from averaging 25 per round down to 20 per round. I have not done as many pull ups as I use to... I can see that in the reps.

When I finished, I went out for a mile run to cool down.

Today I will work in a 3-5 miler to keep the legs movin'...

Why does Fran hate me?

Fran sucks.

Anyone who knows her understands.

21-15-9

95# Thrusters

Pull Ups

I almost quit after the first round. I was thinking 'today is not my day'.

I pulled it together and squeaked out 5 of the 15 Thrusters... then grabbed another 6... then convinced myself to do 4 more.

The pull ups are easy for me - so I got through that with minimal down time.

At that point, I could not just stop - I completed the final 9 of each and hit the timer.

6:19 - a personal record!!!

I spent the next 10 minutes just sweating and breathing - passed out on the floor.

As much as I dislike Fran - she makes you stronger.

thank you, Fran.

Monday and Tuesday

Memorial Day Monday was a BUSY day.

After teaching class at 5:30am, I came home and was on a 4.5 mile walk with my wife and the dog by 10am. By 12 non I was deep into Power Washing the deck - that took FOREVER. We made it to a 4:20 showing of Terminator and by 6:30 I was out for a 3 mile RUN!!! The run felt AWESOME. I should have timed it, but I thought I was taking it easy. I ended up sprinting up hills I usually take in low gear. I finished the 'workout' with a set of 15, 10, 5 Push Presses using 95# and some Jump Rope work.

Tuesday - today, so far - I did the workout from the CrossFit Santa Cruz site.

21 Deadlifts (165#)

21 Shoulder Press (75#)

Push Up Complex - 2 Push Ups on the minute for max number of rounds. First minute, 2 PU. Second minute, 4 PU. Third minute, 6 PU. etc...

I was able to get through 8 full rounds and failed on number 10 in the 9th round. That was a total of 82 Push Ups.

My arms are still a little shaky.