Peter 225-255-260-260-260 Dan 185-205-210-205-185 These felt real weak, legs still not 100% back from the half IronMan Joseph 185-185-185-185-185
Followed this up with three games of one on one hoops. It’s been a couple of months since I’ve played. Way too long. Game felt good but nonexplosive from the squats.
Morning pancake recipe: 1 cup organic oats 1/4 cup organic wheat flour 4 egg whites 2 whole eggs 1/2 cup yogurt 1/2 cup chopped walnuts 1/2 cup blueberries 1 banana 1 healthy dollop honey
Mix all ingredients, cook 1/4 cup scoops in a stick proof skillet. Serve with pure maple syrup sparingly.
-Dan
THURSDAY 100 squats 5 muscle ups 75 squats 10 muscle ups 50 squats 15 muscle ups 25 squats 20 muscle ups Peter 55:20 as Rx’d Dan 1:02:40 Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.
FRIDAY Hang power snatch EURO STYLE
95 lb Hang Power Snatch x15 400 meter run
Five Rounds for time.
Dan Rx-15:05 Pete Rx-21:10 Joe 75lb-16:37 Randy 45 lb-16:11
Fight Gone Bad with standing squat band row in place of C2 erg rower. 35 db dumbbells subbed for 75 lb barbell on push press. 12 pound rubber med ball subbed for 20 lb. dyna ball. Score is rep total of all exercises.
Sunday Swim 1.2 miles Bike 56 miles Run 13.1 miles Time-5:59:16
So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.
My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.
We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa. Dan Bench-6, 5, 4, 3, 3 Pullup-20, 21, 21, 20, 17 Total:120 Peter Bench-14, 13, 10, 8, 7 Pullup-10, 14, 17, 15, 11 Total:119 Joseph Bench-1, 1, 2, 2, 4 Pullup-15, 15, 13, 8, 10 Total:71
Dan… Three hours later in the pool. CFE WOD 3 rounds 20 second on 20 seconds off 30 seconds on 30 seconds off 45 seconds on 45 seconds off 60 seconds on 60 seconds off At the end of 60 off, return to 20 on until you have completed all three rounds Total time: 15:30
Pete coaching Dan through ‘Seagrams’. 7 20# med ball cleans, 7 push ups. 10 Minutes, AMRAP
Pete learning from Chuck, a great instructor.
Dan looking at the pull up bar mid Fran, praying for a finish.
Dan in a DEEP thruster, “Fran”.
We’re in the middle. Dan’s looking like he’s about to fall over. Probably about round 13 of ‘Seagram’s’.
The parking lot of BGI Fit where we spent our weekend learning.
Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I’m pretty sure that’s a chain reaction that either happens or doesn’t. Gladly, it didn’t in ours. No video or pictures, we decided to just experience and learn instead of document. I had my worst/best ever “Fran”. Worst for time, best for execution of movement. Pete hit a great Fran and slaughtered me by more than a minute. I got four muscle ups for the first time, that felt great. Pete and I hung with the bigger dogs on the WOD Sunday… 7 20 lb med ball cleans, 7 push ups, 10 minutes, As many rounds as possible. Pete hit 14 plus three cleans, I hit 15 plus 5 cleans. Endurance is good, strength needs work. I learned a great deal about form, function and their application for fitness. Overall, just a great weekend that I’m still digesting.
Today: “Michael” Run 800 meters 50 back extensions 50 sit ups 3 rounds 27:17 The back extensions, done correctly, are a new excruciating experience that severely weakens the run.
Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively. Saturday Squat 135 x5 205 x3 225 x1 235 x1 Overhead Press 45 x5 95 x5 115 x3 125 x3 135 x1 140 fail Deadlift 185 x4 205 x3 245 x2 275 fail 275 x1 285 fail
SUNDAYREST
Monday was Squat cleans at 95lb with ring dips for sets 0f 21-15-9. Crossfit’s “Elizabeth”. 8:29 Workout is prescribed at 135, but after my last bout with that weight I decided to go lighter and work on form and feel. Still very draining. MetCon drainage. Got some downloads in (just picked up a ton of 80 & 90’s hip hop albums…taking me back. Good stuff like Jungle Bros., De La, Ice-T, Schooly D, Tribe, BDP, Organized Confusion and on and on..) …..and then some bath and beauty bar junk. a.Overhead press 95×6, 95×8, 105×8, 115×6 b.Reverse Fly, Barbell row, db bicep curl 40lb, 115lb, 30 lb x8 each x2 rounds c.db shrug, lat and front raise, short lat raises, side bicep curl 80lb, 20lb, 15lb, 35lb x8/10/20/8 two rounds Tuesday Squat cleans 1-1-1-1-1-1-1 135, 135, 155, 155 (fail), 135, 135, 135 A little later, did the CFE wod. 4 x 300 meter sprint, 5 minute rests 38, 39, 39, 39
Wednesday Over head press 1-1-1-1-1-1-1 115, 135, 135, 135, 135, 135 (fail), 115 Push press 3-3-3-3-3-3-3 115, 125, 135, 145, 155, 155, 155 (assisted) Push jerk 5-5-5-5-5-5-5 95, 115, 125, 125, 125, 125, 125 Went light on the jerks as it was my first real trial with them. Today I went and voted for ‘that one’. If you want a really good perspective on where the ‘other half’ is on this election, turn on FOX radio and enjoy for the next week. Amazing. This weekend is our Crossfit certification. We will be shooting video during, so stay posted.
Last Thursday Doormouse Cardio Circuit 20 rounds 60 seconds work 30 seconds rest 30 minutes total Each fifth round burpees (18, 17, 15) Round 20 is 25 Burpees In between rounds are open source, meaning get creative.
Friday, Saturday, Sunday REST
Monday Filthy Fifty For time: 50 Box jump, 22 inch box 50 Jumping pull-ups 50 Kettlebell swings, 30 lb Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 12 pound ball 50 Burpees 100 Single unders jump rope 24:43
Later Monday… Handstand holds on the wall 5 x 40 seconds L sit holds 5 x 10-15 seconds
Even later… Reverse Tabata Swim 10 sec work/20 sec. rest 16 rounds, maximum output
Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters. Fell over.
Wednesday 12 Burpees 12 Pull ups 10 rounds for time. Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow. 21:28, 5 rounds each ring and bar.
Thursday 5k for time I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.
Friday 4×400, 2 minutes rest between 0:59 0:59 1:01 1:01 Legs were very heavy from the four days previous. Carried through but had no pop.. Would like to hit these all sub 0:57
