Friday, March 13, 2009

Posting every 3 months

What more do you want? Sheesh, I'm a terrible blogger.

Work schedule changes and a bum shoulder have had me slogging through workouts. But I finally seem to have things on schedule now. I've accepted the fact that I do not want to give up 3x a week squatting and that I simply do not enjoy running around the gym over multiple stations to accomplish certain Crossfit workouts. So I'm still working on my modified routine. I might pick up some weights just so I can make 135 pound, 115 pound, 95 pound, and 45 pound barbells. That way I could workout in the backyard and not need bumpers (I'll just drop them in the grass).

I've also inadvertantly gone back to intermittent fasting (not really Warrior Diet). I no longer workout in the morning and never really ate breakfast anyway. I also never liked eating less than several hours before a workout. So, now that I workout at lunch, I'm not eating until later in the afternoon. Then I have a big dinner when I get home. I'm probably eating in a 5 hour window and fasting for the rest. It works for me. Got a squat PR and deadlift PR is right at all time high.

As far as the shoulder goes, I brokedown and went for diagnosis and therapy. I was worried I had torn something or had a separation since it's been hurting for several months. The doctor looked at it and manipulated it while stretching and pushing and asking me to move in certain direction. On one combination, something slid and shifted presumably back to the place it was supposed to be. It was pretty weird but the pain was considerably reduced. I was also glad to hear that the doctor didn't believe it was anything serious.

Finally, I saw Katie put up 135 pounds in the overhead squat. Seriously, someone from the Government needs to regulate that girl. My shoulder just siezed up again watching that.

Friday, December 12, 2008

Crossfit: Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score: 275, not bad for getting back into the swing of things.

I then did some bench press 2x12x115, 2x8x135, and 5x5 squat clean and jerks with 115 pounds.

Thursday, December 11, 2008

Crossfit: Deadlift

Deadlift 3-3-3-3-3 reps

I did 135x8, 225x1, 275x4. Again, taking these slow and concentrating on good form.

Wednesday, December 10, 2008

Crossfit: Nate


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

I did a modified Nate today, still not quite ready to ramp up the intensity yet. Probably two weeks of modified work before I start hitting all gears.

I did 11 rounds in 20 minutes of:

3 - dips / 3 - pull-ups
4 - 95-pound shoulder press
8 - 50-pound dumbell swings

Tuesday, December 9, 2008

Crossfit: Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I didn't do a thing while on vacation last week, which was probably a net positive. I was feeling banged up, fingers, shoulders, elbows. They all deserved a week of rest. I did get to the gym yesterday but it was way too crowded for any type of Crossfit exercise so I just took it easy with some light freeweight work. But today I decided to do whatever Crossfit exercise was at the bottom of the front page at But I decided to lighten it up a bit and I only used 135 pounds for the deadlifts and I just did regular incline sit-ups instead of glute-ham situps. The running was done on a treadmill.

Lap 1: 4:16.75
Lap 2: 5:03.44
Lap 3: 5:09.59
Lap 4: 5:06.23
Lap 5: 5:18.74

Total Time: 24:54.75

Certainly this was not a 100% all out effort but it was a good workout to start getting back into the fold. I also did 5 sets of 5 reps of squats with 135 pounds simply because I felt like doing it. Sometimes my lower back gets sore and doing squats cures it right up.

Tuesday, November 25, 2008

Remodeling...and Crossfit II - Electric Boogaloo

For the past two months, the gym I use has been remodeling, adding a room and installing new floors. The result being a very cramped and ever-changing workout area. Poorly designed for the Crossfit-type workouts. And horror of horrors the power rack has been decommissioned the entire time as it is too much of a pain to dis- and re- assemble. What foul demon would approve of such a decision?

Anyway, the re-organization of the gym (and PS3 Grand Theft Auto) has fed into my slight but definite slacking off of my fitness regiment, I'm ashamed to say. Luckily this time I do not need to search for the antidote for my workout doldrums and despite my ranting about the set-ups involved in with the Crossfit workouts, I think I'm going to jump back in following the WODs once again on a 3-1 schedule as that seemed to work best for me. I'll just adjust the set-ups and such to suit my needs and resources. I often think about just buying all the equipment to have it at home to setup however I please but my gym is 100% free and I'm a simple living kind of guy so buying equipment when 95% of it is already available at the free gym is something up with which I just cannot put. But if I win the lottery, another story.

But first vacation! Today's my last day of work and I won't be returning until December 8th. I know, how cruel to update this blog and then leave for vacation. But I wanted to make sure I get back on track after vacation so I'm keeping myself accountable here.

Wednesday, September 3, 2008

Still Here

Still here. Still working out. I must admit I get a little pissed off at some of the Crossfit workouts so I've gone away from them for a while. I hate thw WODs that are a pain to set-up and running between the squat rack and the treadmill and a place to do handstand push-ups. Truthfully, if I were waiting for the squat rack, I'd be pissed at me so I hate setting those types of workouts up. I'm sure it could be solved by joining a Crossfit gym or getting my own equipment but neither of those options are going to happen so I just say F-it and do my own workout.

Interestingly, I went back to doing the Simplefit workout and found that I was seriously gassed trying to do Level 5-6. I guess I lost some, well, something from not doing those workouts every week. And honestly, I liked the way I felt doing the Simplefit workouts more. I can't really put my finger on it though. I definitely liked the addition of the full squat cleans and thrusters from Crossfit.

I still Helen and other WODs that don't require a lot of dancing between stations, just work effort.

Monday, August 11, 2008

Crossfit: Helen and Griff

I did both Helen and Griff yesterday. I knew whichever I chose to do first would greatly affect my time on the second. I did Helen first and finished in 13:26 (a new PR by 21 seconds) and then I did Griff, which took me about 3 minutes longer than the first time I did it.

I also tore another callouse. I think it was because I used parallel bars for the pull-ups on Helen which have a different effect on the hands when doing kipping pull-ups.

Thursday, August 7, 2008

Crossfit: Squat 5x5

Back Squat 5-5-5-5-5 reps

I figured I'd skip over Griff and do the 5-5-5-5-5 back squat today. Since Griff doesn't require a gym, I can do that over the weekend. I'm planning Griff, Helen, and/or the dumbbell snatch WOD for the weekend because none of them require me to go to the gym.

Back Squat:

5 x 135
5 x 155
5 x 185
5 x 200
5 x 200

I've done 5 x 205 before when doing a Stonglifts 5x5 routine but my form on the 5 x 200 today was much better (at least the first one was). Very little forward movement until the last couple reps of the second set of 200.

Oh, I also warmed up with 3 rounds of 5-10-10 of pull-ups, push-ups and squats. After the squats I did some ab work and 3x10 dips with a 12 pound dumbbell.

Tuesday, August 5, 2008

Crossfit: 080802

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

This Crossfit-brand WOD looked pretty interesting and as usual, tougher to actually do than you'd think. I think I figured this out with after about the first 800 meters rowing at around a 1:52 per 500m pace. Why do I always look at a workout round by its individual exercises? It's like you see rowing and say, "that's not too bad", 85 pound thrusters are "10 pounds less than the 95 pounds I normally use" and "only 15 pull-ups?". But then you go and do them in a round as fast as you can and you suck wind.

Anyway here are my rounds:

Round 1: 7:31
Round 2: 6:40
Round 3: 5:03