7/31 WOD

today was an xfit rest day. so i decided to get some cardio in at the pool. i did about half my laps and was practicing taking breaks in midwater. all of a sudden i got motion sick and felt really nausitious. so i had to end the workout there.


11am
endurance: 'swim'

6 x 25m drill sets
7 laps - moderate... (felt sick & stopped)


4pm
xfit: 'rocky'
6 rounds - 2 min on/ 1 min off
bodybag - 100/114
jump rope - 83/98
double end/ duck - 64/72

7/30 WOD

the wod that was posted was a 15k run. i am on a certain schedule for my 5k next month. so i decided to do interval training up hill instead. my times were better then two weeks ago. i got stronger at the end again.

xfit endurance: 'interval training (hill)'
3 rounds 80m/200m
1st - :35/1:30
2nd - :33/1:32
3rd - :30/:1:28


post workout weight = 275 (home scale)/ 279 (more accurate home scale)

7/29 WOD

today my back was still sore but alot better then yesterday. by the evening i felt ok to do 'helen'. after subbing 55lb db swings saturday the last thing i wanted to see was a workout with 63 reps of kb swings. but oh well...

i purchased a 1 1/2 pood kettlebell today. so i was excited to use it in the workout.

8:30pm
xfit: 'helen'
3 rounds for time
400m run (up & down hill)
21 (1 1/2) pood KB swings
12 jumping pull ups

my time = 14:24

7/28 rest day

today i had to take the day off because my back is sore.

the combination of 'micheal' saturday and the 8 hour drive yesterday made my back so stiff i can't bend over.

inspirational video of the day

i am so excited about my 5k run coming up that i started to lok into triathalons. there is one coming up in mission bay were the tri began. its like a .5 mile swim, 15k bike, and 5k run. the date is oct. 5 a few days before my 35th birthday. so as soon as i get back to sd i will sign up.

7/27 WOD

i am proud of myself for sticking with my workout routine even though i am on vacation. today i got my 2 mile road run it at 8am.

i have been practicing the pose running technique all week and i think it paid off. i had a relativily pain free run. only a little discomfort in the begining but after i got going i hit the cardio hard without the worry of pain.

8am
cardio: '2 mile run'

my time = 25:46

7/26 WOD

today i am in nocal and i went to the local 24 hour fitness this morning at 8am. i had to sub 55lb db swings for the 800m run since there was no way to pull that off there.

xfit: 'micheal'
3 rounds for time
50 55lb. db swings (sub for 800m run)
50 back extensions
50 sit ups

my time = 35:11

7/25 WOD

today is a travel day so i got the wod in early. burpees still kill me.

xfit: 'OHS/burpees'
21-15-9
95lb overhead squat
burpees

my time = 10:54

7/24 WOD

today 'fran' was the rx'd wod. i have done this wod on two previous occasions.

i now use jumping pullups instead of machine assisted pull ups. this was an advantage because its alot quicker to do jumping pull ups then it is to wait for the mechanics of the assisted pull up machine to swing up and down.

xfit: 'fran'
21-15-9
95lb thrusters
jumping pull ups

my time = 4:43 PR

7/23 cardio

today i did some interval training with 50m sprints. i did 10 x 50m with 5x as long rest as time it took to run. so each sprint was between 6 to 7 seconds with 30 to 35 sec. rests. except after #7 i had to take 1 minute breaks caused i was so gassed.

i also ran barefoot on grass because it is supposed to strengthen against shin splints. i had no discomfort today.

xfit endurance: 'sprints'
10 x 50 m with 5x the rest.


post workout weight = 275 (home scale) woohoo!!!!

7/22 injury rest day

this morning i was cracking my neck & pinched a nerve. so besides bodyboarding i didn't workout. i might run some hills tonight.

8am
bodyboard = 2 hours

7/21 WOD

i did this last week after a wod and got 8:39. today i just got gassed from the get go and could never keep pace. i am still contemplating if i should keep my feet in the straps or not.


xfit: '2k row'

my time = 8:42


post workout weight = 283 (gym scale)

inspirational video of the week

this week i put up a combination of two things that get me excited to workout: crossfit & spartan 300. So i put up some videos of the xfit 300 workout. maybe i'll sub out a wod for the 300 this week.

7/20 WOD

today i woke up at 6am to get my 1.5 mile run in. i am trying to get used to running at this time because the 5k run is at 5:45. my legs cramped up so bad on me today i could barely get any cardio because i was nursing my legs the whole way. it was my foot, my arch, my outside of my calves. but after ablout half way i was able to get in a rhythm. it took me 11 minutes to get half way and only 8 minutes+ back. i need to figure out a good way to get my legs warmed up this early in the morning.

6am
Run: 1.5 miles (road coarse)

my time = 19:44

noon
bodyboard: 2 hours

4pm
xfit: 'filthy fifty'
50 tire jumps (20 inches)
50 jumping pull ups
50 kb swings #15
50 walking lunges
50 knee raises
50 push presses #45
50 good mornings #45
50 wall balls #10
50 burpees
50 jump ropes


my time = 48:00


postworkout weight = 279 (home scale)

protein

i have been cutting back on my protein intake. a dietician told me that it should be around 70 grams for an average individual. so maybe i should be at 90-100? he said even if your working out.

either way i cut my protein supplements in half. i only drink a 30 gram drink after a workout. hopefully it won't turn to fat.

7/19 cardio day

swim: 20 laps (50m)

my time = 19:21

i knocked off like 3 minutes off my time.

7/18 WOD

xfit endurance: 'swimming'
15 laps freestyle = 16:22
5 laps breast stroke = 6:48

i still have to do weight assisted pullups. so all of my totals are my bw -#. i did really well today though and set a personal record. I did this at the globo in rb.

xfit: '1 rep max pull up'
7 sets (7x1)
1st - bw -#140
2nd - bw -#110
3rd - bw -#80
4th - bw -#60 (failure)
5th - bw -#80* (hanging with no momentum)
6th - bw -#70 (failure)
7th - bw -#70 (failure)(no momentum)

*personal record

abs:
machine crunchs
machine twists

xfit level 1 goal: '2000m row' (failure)
my time = 8:39

7/17 WOD

the workout got broken up about 6 minutes in when an old friend i hadn't seen in 8 years came over for a few minutes. oh well.

xfit: 'pushups/dips/pushpress'
as many rounds possible in 20:00
15 push ups
12 (jumping) dips
9 #115 push press

my total = 5 rounds in 17:57

xfit endurance: 'interval training (hill)'
200m steep hill/ rest on walk back down
1st - 1:41
2nd - 1:50
3rd - 1:42
4th - 1:35

I am really proud of my times. i thought i was going to lose time each round after I saw that I dropped 9 seconds on the second attampt. but i pushed really hard and almost beat my first time on my third attempt. and then on my last attempt i kicked ass and got it done 6 seconds faster then the first.

on the last attempt i was really leaning forward and basically was falling up hill. i would just get my legs under me in time before i fell. i think this made the difference in my time because it was more efficient and used less energy.

5k training

i just got alot of good advice from the xfit message board. i need to run atleast to 2.5 mile runs before the race. i will try to come up with a schedule to build up to that before the race using interval and distance training.

July:

17- 3 rnds 50m/100m/200m
20 - 1.5 miles
23 - 3 rnds 100m/200m/400m
27 - 2 miles
30 - 10 x 100m sprints

August :

3 - 2.5 mile run (6am)
6 - run 2 min/ rest 1 min
10 - 2.5 mile run (6am)
17 - race day

5k training

i signed up for a 5k race today. i need to put together a program to get ready. i don't want to run too much and get an overuse injury. so i will stick with xfit and add xfit endurance to the program. i will try to run only once or twice a week. i will use swimming more to increase my cardio.

7/16 WOD

today is a strength day. 5 x 5 on deadlifts. after the third set i was pretty wiped. i only got one up on my 4th set. then i dropped the weight and only did 3 reps of my last set. my form was falling apart so i decided to back off instead of hurting myself.

xfit: 'deadlift'
5 x 5 (275/325/335/345*/275^)

*1 rep
^3 reps

7/15 rest day

today i got out to the beach and bodyboarded for about an hour and a half.

inspirational video of the week

after performing crossfit for awhile i see where my weaknesses are. I am really strong but my cardio shape is far behind. the xfit routines have really helped.

this week i have really gotten into the running aspects of things. i even want to sign up for an august 17th 5k run here in san diego.

so for my inspirational video this week is of other 5k runs.

7/14 WOD

xfit: "400m/50 squats"
4 rounds for time

my time = 20:43

7/13 WOD

today was a short and intense workout. i had to sub out hand stand push ups for push ups on a ball and i had to sub out l pull ups with jumping pull ups.

xfit: "HSPU/L Pull Ups"
superset between reps of (15/1, 13/3, 11/5, 9/7, 7/9, 5/11, 3/13, 1/15)

on ball push ups (sub)
jumping pull ups (sub)

my time = 7:45

7/12 WOD

i was pretty happy with my performance. i felt like i was pushing hard and was able to maintain a good pace.

xfit:
12 walking lunges
15 straightleg situps
10 barbell goodmornings
3 jumping pullups
3 jumping dips

*performed in as many rounds possible in 30 minutes

30:00 = 10 rounds

7/11 WOD

today was a make up day for not running yesterday. instead of a 10k run i ran 400m and then a 1600m mile. i started the day at the beach bodyboarding for about an hour.

xfit level 1 goal:
400m run = 1:59

xfit: 1 mile run
1600m = 11:57

7/9 WOD

today i did the crossfit total which involves front press, back squat, and deadlift. i really struggled with the dealifts today because i didn't use the lifting straps that i am used too. so i think i was about 100 to 150 pounds lighter then ussually on the dealifts.

warmup:
3 min bike
2 min rower

xfit: "cft"
press - (155/185*/175/185*) = 175
squat - (135/225/315/405/500/550*) = 500
deadlift - (135/225/315/475*/455*/405) = 405

*failure

cft total = 1080

swimming: 1 hour in the ocean

7/8 WOD

today the routine was called 'angie' and it kicked my ass.

xfit: "angie"
100 jumping pull ups (5:45) = 5:45
100 push ups (14:10) = 8:25 [aprox.]
100 sit ups (24:39) = 10:29 [aprox.]
100 squats (29:06) = 4:27 [aprox.]

total time = 29:06

7/7 WOD

today i wanted to take it easy on the body again. so i only did 10 laps in the pool for time. i am not sure if i counted all the laps right. so it is either 9 or 10 laps.

Swim: 10 laps = 8:22

level 1 fitness goals

so here is my current level 1 accomplishments:

level 1
Push ups - 10
situps - 30
kb swings - 25
deadlift - 3/4 bodyweight
military press - 1/4 body weight
knees to chest - 10
wall ball - 25
500m row - 1:49
mb cleans - 10


* i accomplished level 1 'christine' but i didn't use bw dealifts so it didn't count.

i am confident i can obtain the 10 inch jump, 400m run, and high pulls. i might be able to do the dips, 9 minute mile, and squat.

inspirational video of the week

last weekend was the crossfit games. i got a little taste of it with saturdays wod. i hope that by next year i could be in that kind of shape to compete.

weekly goals

last week i did pretty good at staying out of the gym. my body needs another week of rest from high volume lifting. my elbows and rotator cuffs are still sore.

this week i plan on tailoring my xfit programs in order to take it easy on my elbows and shoulders.

7/5 WOD

i guess because the xfit games are today that the coach on crossfit.com decided to go agro for the wod. 3 workouts, 4 hours apart, fran/deadlift burpees/ 1.5k run.

9am
warmup:
3 min bike
2 min
rower

xfit: 'fran'
3 rounds for time (21/15/9)
thrusters (#90)
pull ups (weight assisted #170)

my time = 6:31

5pm
xfit: "#275 DL/ Burpees"
5 rounds for time
5 #275 deadlifts
10 burpess

my time = 13:26

9pm
xfit: 1.5k run (up & down hill)
*distance was probably short
my time = 9:13

today's total time = 29:10

7/4 WOD

today i did my xfit routine in the back yard. i keep expanding my 'rocky' routine.


xfit: 'rocky'
3 rounds for time
100 heavy bag punches
20 kb swings #15
20 wall balls #10
20 jump ropes

my time = 9:33

7/3 WOD

i stayed away from the gym to let my body heal. i did swim tonight though.

swim: 20 laps (22:27)

preworkout weight = 284 (home scale)

7/2 WOD

i have forgone the traditional lifting routine for the next few weeks. this will give my body time to recover from the intense workouts. but i am not giving up on working hard it is just in different ways. i have committed to xfit and cardio training. today i did a scale back version of the wod post on crossfit.com. i rested between sets with the clock off. i wanted to know my round times and i sacrificed the typical workout.

xfit: "deadlift/hang clean/front squat/press"
3 rounds
deadlifts - 15
hang cleans - 12
front squat - 9
press - 6

round 1 = (#115) 3:43
round 2 = (#95) 3:23
round 3 = (#95) 1:40

7/1 WOD

i am sticking with my goals and i didn't go to the gym. my upperbody has been pretty sore especially my elbows. so i went down to the beach and rode my bike for 3 hours. i rode from pb to mission beach twice.

later i went to the pool and played tag for about an hour

bike: 3 hours

swim: 1 hour