crossfit training log

I am leaving tomorrow for what looks like a rainy 5 days in the Cohutta wilderness in Georgia. I am taking my Outdoor Pursuits class, so hopefully the rain will provide them with a new sense of fortitude and perseverance! I'm not working out today, and well, my low back is SORE from yesterday. It's a good sore, not an injury, but vitamin I has been my friend.

These kinds of paradoxical workouts are great. And this one actually gets to two of my "strengths." Running is really no problem for me, that's all I did for many years. While my deadlift isn't spectacular, according to some charts I have an intermediate DL max (325) and beginner press and squat numbers. On top of that, I like deadlifting a lot. So this WOD was one from the mainsite a few days ago. Evan had front squats 5x5 for everyone else, and since I did front squats on thursday I opted for this WOD:

21 Deadlifts - 225#
800m run
15 deadlifts - 225#
800m run
9 deadlifts - 225#
800m run

Time: 15:51

I dared Chris into doing this with me and he got after it with a time of low 16's.

On another note, after a hint from Danny, we had breakfast porkchops today. I browned them in canola oil and put about 1 tsp of Adobo seasoning on them. Delicioso! Meat, it's what's from breakfast.

After today's WOD:
I could not close my hands. I had to recover for about 30 minutes before I felt safe about grasping the steering wheel on the way home. Whew!
Time: 10:43. I would have definately sucked worse without the intense encouragement of Hughey and Mike. thanks y'all.

When Danny first told me he and Jordan would wake up and do bottom to bottom tabata squats I thought he meant the would get back to back (bottom to bottom) and do tabata (20 seconds work/10 seconds rest x8) squats. What he really meant is that instead of resting, you stay in "the hole" at the bottom of the squat for the 10 second rest. We did these this morning before he left. My minimum round was 10 reps.

Did some overhead squats today with D-mo. 5 sets of 3 reps. It's good to do these, they really tax everything you got. You really have to keep your shoulders actively engaged and tight. I did 135# which is a new PR.

Danny had the brilliant idea to do 100 burpees and drink a pint of Guiness for time on St. Patrick's day. We did it, and it was great. We got some video that Chris put up:

We did this:
10 rounds for time

40 yard dash, (shuttle run, 20 yard, quick touchturn 20 yard return)

5 box jumps (used the big, hip high box)

5 burpees

rest 30 seconds between each round-

after the 5 burpees you will remain laying on the turf face down for the 30 sec rest,
to begin the sprint you will quick start from the lying position

Took 11:20

Comrade Morchat and his bride Jordan came into town last night to visit with us. Today we built an Olympic weightlifting platform. It is beautiful. There were 4 boxes of hardwood flooring in the attic when we moved into our new house, so we built the platform using some of it. Here is a picture of how the gym looks now, and a video of me doing some cleans.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps,
30 Pull-ups,
Run 800 meters.

42.48

After looking at the crossfit main site today I guess Sam was inspired:

In WOD news, Tuesdays workout was a clean, jerk, and throw as many laps as possible in 10 minutes. I got 5 laps with 95 lbs. on the bar. Each lap was 25 yards. You basically squat clean the weight then push it overhead and throw it as high as you can. It will roll a bit and then you pick it up and repeat down the field.

Wednesday's WOD was:
press 3-3-3
push press 3-3-3
push jerk 3-3-3
poundage was as follows:
85-95-105
115-125-140
145-155 (only got 1 rep)-145

It feels good to be back doing metcon. Can't wait til Danny and Jordan get here this weekend.

I got back into it today. Last week was an off week, I was feeling like an old man, sore everywhere, etc. This week is spring break, so I think I can hit it pretty hard. Today I did "Jackie."