Style matters

Style matters: 

- Push-ups from now on are hands-to-shoulders (elbows in) unless otherwise stated. 
- 2% incline always on a treadmill unless otherwise stated.
- 10 damper on rower unless otherwise stated. 


METCON [24:06]:

1M run, 2K row, 1M run

STRENGTH/GYMNASTICS:

4 sets close grip pull-ups; 4 sets dumb bell bent over rows. 


A champion is one who gets up when he can't. - Jack Dempsey

Fight for 300

The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.

METCON [21:22]: 
For time 3 rounds:
20 Wallball 20#
20 SDHP 70#
20 box jumps 20"
20 push press 70#
20 calories row

STRENGTH:
Back squats 5-5-5-5-5 135-185#

My new favorite metcon that I will have to do every two weeks. It's like Fight Gone Bad, but for time. Sore and weak after 1/2 marathon, but score is beatable and gives me a good goal to achieve.

Bench Work

Yesterday's WOD:  focused on heavy bench press and dips. Easily worked with 185.  If had a partner would have tested the shoulder with more.

Blue and Gray

13.1M in 1:54.  No bueno.  As I think I've got a muscle pull. 

Rest for time

Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.
- John Lubbock

10s

WARMUP: [8:00] 1-mile run @ 2% grade

WOD: [19:40] 10 rounds of:

10 x pushups
10 x situps
10 x pullups

STRENGTH [4:00]:
36 each arm - 50# single arm bent over rows

Today was painful.  You have no idea how much 500 flutter-kicks make your quads sore.  This WOD was designed to take the next day off. 



“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts

Sub 20

METCON: [19:48] 

3 rounds: Row 500m, 21 burpees, Run 400m.

To break 20:00 it takes quite a bit of speed in the burpees and transitions.  I never tightened my feet in the rower and I did burpees next to the rower.  For the burpees I did what you may already know.  Go at it fast and hard before your lungs realize what your legs are doing. 

POWER/GYMNASTICS: [~10:00]

500 two-count flutter kicks.  This was way harder than I thought it'd be.  100 per round. About one minute or less per 100.  By 250 it was becoming painful. 



You are the only person on earth who can use your ability.  - Zig Ziglar

Florence

Florence is Fran's hairy and overly muscular sister. 

METCON:  "Flo" - for time 21-15-9 thrusters 95# and bench press 135#

[14:30] every set was broken and difficult.  Not sure if it was two pushing movements invloving shoulders or dead legs. 

STRENGTH/GYMNASTICS: ~50 cable "dips" 160#  +  flies 140#  + overhead tricep extensions 50#



Adversity enhances this tale we call life.
- Ever Garrison

Michael

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

The back extensions were terrible.  Went into this with a fever and sore throat.  Took 28 minutes.  

Post workout was 100 side bends (50 each side) 50#. 

12 min metcon

Today's WOD: 12 rounds of 3 power cleans 135# and10 air squats on the minute.  Followed by 50 pullups, 50 rows 140#, curls, and shrugs. 

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:

Wall-ball  25 / 23/ 20

Sumo deadlift high-pull  20 /20 / 20

Box Jump, 20" box  22 /19 / 18

Push-press 20 / 16 / 14

Row (Calories)  12 /18 /18

Total 99 / 96 / 90 = 285

Post metcon:

50 135# bench press

50 dips

50 butterflies 35-45# dumb bells

50 incline crunches

50 each side of 50# side bends 

50 weighted crunches (machine)

Fight Gone Bad score of 300 is achievable.  I eased up on the SDHPs and fumbled on the row.  I underestimated the push-press.  The push-press felt good though and I will definitely work it in weeks I am not doing thrusters.  

Fight Gone Bad Demo: http://www.youtube.com/watch?v=iiO24RhqvNQ

Crossfit Push-Press: http://www.youtube.com/watch?v=h6oQLMcTGTo

Motivational song of the day: The Script - http://www.youtube.com/watch?v=dtgoDXEOxTM

Not 300, yet.

I took some time off writing, but it was while I got back into rhythm.  That doesn't mean I've taken many days off the gym though.  The go-to has been heavy weights and Olys with a solid metcon 4 days on, one day off.

Today I took the Army Physical Fitness Test.  Got a score of 298/300 which was a little disappointing missing maxing the run by 11 seconds.

73 push-ups, 76 sit-ups, and 13:47 2-mile.  Ht/Wt 75"/198#.

Tomorrow is an off day with Saturday doing "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Mondays

This seems to be my mainstay for Mondays:

21-15-9:  Thrusters 95# and Bench Press 135#.   I followed with dips.  I have not time to report, other than each round was broken except the 9 bench presses. 

If I felt less tired, being a Monday,  I would definitely start with a 1k row.  I am thinking of adding a 1k row in between each set 21, row, 15, row, 9, row.

Tonight will be hill repeats with a 30# vest. 

Something new

Today's WOD:  3 rounds - 500m row, 21 burpees, 400m run. 
After a long run yesterday and last night abusing my body watching the Duck game, I am okay with 23:10 finishing time.  I think 21:00 is achievable. 

Long run

Ran 8 miles at about 8 min pace.  Last mile at 7 min pace. Felt pretty good.  

Almost a week at sub 200#.

Go Ducks, Beat USC!

Chest Burner II

Second WOD of the Day:

12 Min AMRAP

7-Single Arm Full Snatch 35# (rotating each round)
7-Burpees
7-Push-ups

7.66 Rounds.  Having done a similar WOD this morning may have reduced rounds, but it was a great WOD.  As this mornings WOD, my body had no clue what hit it until about 3 minutes after completion. 

Chest Burner

Great WOD to start my day.

12 rounds of three power cleans (135#) and ten air squats.  Do them on the minute, for just under 12 minutes.

Outcome: 11:37.  Very happy with my form with the power cleans.  Since I did these in the mirror, it was a great help.  Though, the mirror was my downfall as it froced me to get lower in my squats. 

Choose your poison.  You take a long time to do your air squats, you get less rest for the power cleans.  I suggest go hard and fast through your air squats so you get a good 20 seconds rest. 

 Power Clean Video

Happy Halloween

Rest for time.

1-2-1

Today's WOD: 1mi run, 2k row, 1mi run.  7:14, 8:20, 7:24

"If your mind tells your body to stop, you will stop. Train your mind first and enslave your body to it."

198.8#

100 Burpee Sandy Challenge Outcome

9:37.  Basically did 10 on the minute, every minute.  After the last two days of thrusters, deadlifts, bench presses and hill repeats with a vest, I am smoked!

Can't wait to hear how ya'll did.

100 Burpee Challenge

Today's WOD: 1.6k Row warm-up (6:20), then four rounds of  Deadlifts (225#) and 5 rounds of Pullups (10 reps).  My goal was 5 rounds of both.  Hips felt wore out from yesterday.  Actually, felt like I was close to injuring my hips so I stopped.  I did get a fifth round of pullups, though..

After did three rounds of 20 reps of GD and Back Ext with 20#.  Also, three sets of 10-15 reps of 160# seated rows.

Today's challenge: After reading this, do 100 burpees within the next 24 hours and post your time below.  I will do mine before dinner tonight.

200.2#, .3# from sub 200.  195 is my goal, while gaining strength.

Pre-Sandy Hills

Had to get a second workout in today since I skated out the last two days,

Four hill repeats with 30# vest.  1:24-1:45 to top.

Push vs Pull WODs

A quick workout for the unmotivated.  Looking for a quick workout after two off days and I went with Thrusters and Bench Presses.

50 Thrusters 95#, then 50 Bench Press 135#.

I like this because, unlike Fran, it keeps the same pushing motion with your shoulders.  Thus, freeing up a day in the next two days to do pull-ups and back exercises, and deadlifts.

I believe a great combo in the future will be dead-lifts and pull-ups   Throwing in a 500m row or 400m runs and you got yourself a solid WOD.  

I may have had a few too many Friday night with some old friends and it is amazing how letting in so much toxins can effect you when you are getting healthy.  Quitting caffeine  alcohol  and tobacco has made me feel great, but WOW, when you introduce them back into yourself in binge fashion, it just makes it all feel so bad.

Back to work tomorrow and will be met by Sandy n the 95-S commute home.  Boo!

201.8#

Consciously separating

Rest for time

“Every person needs to take one day away. A day in which one consciously separates the past from the future. Jobs, family, employers, and friends can exist one day without any one of us, and if our egos permit us to confess, they could exist eternally in our absence. Each person deserves a day away in which no problems are confronted, no solutions searched for. Each of us needs to withdraw from the cares which will not withdraw from us.”

- Maya Angelou

Legs off

Thursday's WOD:  Giving legs a due break. Bench Press (45 reps) 135#, Incline bench (30 reps), Palms facing each other 12" apart pullups (30 reps) .

Stopped due to right shoulder fatigue and slight pain.

Strap it on

Today's WODs

First (0530): 4 hill ascends, 150 lunges, 30# vest.  Per ascend 1:43-2:10.  Total: 22:10.
 Book ended the lunge splits with hills.  After the first hill you forget the vest is on because you are only worried about getting oxygen in your body.  

Second: (0900): Row 1k (4:03), Dead lifts 225# 5-5-5-5-5, Row 1k (3:58)
One minute break between dead lift sets.

Meal of the day: 3 cups kale, 4 celery stalks, whole cucumber  green apple, banana, cup of almond milk and 18-oz water.

The 3Rs of my off days

Today's WOD: 1 mi Run, 1 mi Row, 1 mi Run.  7:38, 6:23, 8:20 total with transitions 25:18 with (bad) transitions.  GHD/Back Ext 15-15-15-15

So gassed! Great off day WOD.  Legs are beat up and not looking forward for the double WOD tomorrow.   Probably will be 3 rounds of hills/lunges with a vest and 3 rounds dead lifts, box jumps, and row.

Crossfit Equipment

Other than wanting a Concept 2 rower, I've been looking at about 225# bumper plates to throw around.  With that and a 24-36" box, I think I could save a lot of Gym time.  Plus, my gym doesn't have bumpers and everyone looks at me crazy for using a bar and running to another piece of equipment. 

Also, at lightest weight since college today.  #202.8

http://www.roguefitness.com/bravo-crossfit-package.php

Pain is temporary

Today's WOD:  Run 1 mile:, 100 push-ups, 75 pull-ups, 50 45# straight bar curls, Run 1 mile.

Results: Mile 1 = 8:54, Mile 2 = 8:23.  Miles were of course slow as working out the kinks from the ATM.  Push-ups and curls were fast, less than 3 mins each.  Pull-ups took 10 mins.  Total WOD about 30 minutes.  

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." - Lance Armstrong

ATM

Today: Army Ten Miler Ran time was 1:24.  I felt real good, until I met some of my old classmates and they ran 1:11 and :59.  Including, my buddy's wife whom ran a 1:22.  Anyway, it was great workout with about 2 miles of uphill spread through the last 3 miles.

Tomorrow: Rest for time -- 100 pushups, 75 pullups, and 50 45# bar curls. 

Tuesday: 1 mile run;  1.6k row; 1 mile run and GHD/Back Ext 15-15-15-15

Wednesday: Morning - 3 rounds of Hill with new MIR Vest (30#) with 50 lunges top of hill
                     Evening - Deadlifts 5-5-5-5-5

Thursday:3 rounds 15x Bench Press 135#  and row 500m

Friday: Rest for time -- 3 rounds, 20 each  GHD; Back Ext; Pull-ups; Burpees

Saturday: 8 mile run with hills

Sunday: 100 Pushups elevated 24", 100 situps

Crossfit Games 2012

It was great to see the Crossfit Games 2012 on ESPN last night.  Froning is a beast. Unbelievable to see Fran times sub three minutes. Truly inspirational as 15k were packed in the stands.

Today will be tough as I am unable to shake the flu I caught on my trip home.  The past few days were difficult just getting out of bed.  Today will be Fran followed by light deadlifts (12-10-8).  The last of the legs before the Army Ten Miler.

Go Ducks!

Hillbilly

Yesterday I had lunch with my kindergartner.  All went well until I met the teacher.  As I was looking down passing out high-fives to each kid, the teacher walks right into my view.  This places my eyes directly into her very large cleavage, my eyes go up faster than a Frenchman's hands on the battlefield and we have eye contact.  Unbelievable.  I am now awkward, creepy dad.  Totally not my fault! If she gave me time, I would have snuck a peak without her looking and no one would be left feeling awkward. 

This morning's WOD: Four rounds of hill runs, top of the hill 50 walking lunges.  Time to top of the hill 1:47-1:58.  Total time 24:00.  First round was 5:30. 

This hill and I are going to have a lot of rendezvous.  Cannot wait until my Mir Vest gets here. 

Will post this evening WOD later.  Probably will be four rounds of thrusters (15), pull-ups (15), rows (500m).

204.8# / 75"

Make the most of yourself

Allegedly Broken is a novice health and fitness blog, featuring a lot of dadisms, geekisms, and the trials and tribulations of being married with children. 

Today's first WOD: 10k run 54:50; bench press, flies, close-hand pushups, triceps extensions.  Attempted some overheads push presses, but felt real weak in my shoulder. 

The rest of this week is focused on the Army Ten Miler Sunday.  I have no expectation of the race, other than finishing.  Today's 10k was the farthest I ran in well over a year and had no pain or difficulties. 

Post workout shake: Protein supplement chocolate "True-Mass", banana, 5 strawberries, and a lot of kale (6+ stalks).  I have been attempting to find how much kale it takes to ruin the taste of my shakes, so far, over 6 stalks is G2G. 

208.2# / 75"

"Make the most of yourself, for that is all there is of you." - Ralph Waldo Emerson