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