Tyler Durden

Speed Dating

2011-05-03T19:29:00.000-07:00

Oh, ok! I'll go first! *fake sheepish grin*

Let's see...a few things about me...

1. I don't like to be uncomfortable.

2. Any liquid, solid, or gelatinous substance in between that can be lost from the body is detestable unto me.

3. I'm a Leo. But when we had that big Astrological changeover, I think I became a Cancer. But I was always on the cusp of that anyway (just depended on which calendar you were looking at.) So I might be a Cancer or a Leo.

But I digress.

4. If forced to be a missionary on an island I would choose Bermuda....or New Zealand because I really like Hobbits.

5. If I had to be a cartoon character, it would definitely be Smurfette. Two reasons:
A. I wouldn't have to listen to any more bitching, griping, or complaining by women.
B. Do the math.

Listen...I know I'm a catch, but don't be intimidated. I mean even I have been rather intimidated by all I have to offer. But I'm sure you will come to see that I will make up for all of your inadequacies so you have nothing to fear.

The Royal Wedding

2011-04-30T06:15:00.000-07:00

I really don't care about the wedding of Prince William and Kate. But I'm glad its over so we can get back to focusing on death and destruction.

I see all the Facebook posts about folks buying a new HD t.v. so they can view the wedding in hi-def. All the folks who love the idea of the fairytale wedding and so on. Perhaps I'm jaded or perhaps I've never cared about other people's fairytales. It's just too far from reality.

I've had mixed emotions about it though. Some folks are angry that the news focused on the wedding instead of continuing coverage of the tornadoes in the Southeast. But the fact of the matter is, whether you care about the wedding or death and destruction, life goes on. All over the world, life continues to move no matter what is happening in our microscopic surroundings.

I think that in a way, some people need the wedding (or anything else positive for that matter) as a distraction from the realities of our broken lives in this fallen world. I don't care about the wedding (did I say that already?), but I can't really be irritated with those that do.

I'm far more irritated with the folks who blast the newscasters for talking about the wedding instead of constantly focusing on all the destruction from the tornadoes, or the war, or the starving children, or rape, or....shall I continue? The news is typically obsessed with the negative to the point that many people can't watch it anymore because it's so depressing.

But nothing has changed. These things have been going on all over the world since the beginning. People say it has gotten worse. Has it? Or are we just more aware of it now that it is being broadcast everywhere we turn? Statistically, the numbers of crime and destruction are the same as they were 100 years ago. War? Nothing new. Earthquakes? Nothing new. Abuse? Nothing new.

I don't care about a single detail of the wedding, but it sure has been a change of pace from what we normally hear.

Again, I say, I'm glad the wedding is over so now we can get back to focusing on death and destruction.

Rubbernecking on Facebook

2011-04-30T06:00:00.000-07:00

I'm dying to post the following as my status update, but never will because it would make so many people angry (at least the ones to which it applies.)

"I'd unfriend you, but it would rob me of the joy of complaining about your narcissistic cries for attention."

I, like most probably, got sucked into Facebook in the beginning, but realized it consumed way to o much of my time. Then I realized, after the novelty wore off, that I just didn't care about every flippin detail of the lives of people I barely knew and yet still called "friends."

Then I got my Droid. The pre-loaded Facebook app made it quick and easy to take a quick glance at whatever people were saying. I started looking at it just to distract myself from my own life and stresses. It gave me something else to focus on or think about.

I am weirded out by the number of people who post some of the most intimate details about their lives, or even the ones who post all of their activities at each moment. How do they have time to do that?? "About to watch two movies all alone, drink some wine, take a hot bath, and go to bed." "Had an excellent bowel movement this morning. THANK YOU broccoli!!"

Thankfully I've never actually seen the last one, but I wouldn't be the least bit surprised.

I could unfriend these folks, but frankly....it would rob me of the joy of complaining about them. I suppose it like watching Dr. Phil or Jerry Springer. You think, 'Wow...at least I'm not that guy!'

Recently a woman was complaining, right on Facebook for all her "friends" to see, about her husbands bathroom habits. (i.e. drips, not putting the seat up, etc.) How utterly humiliating that must have been for him. Another woman (I don't even know how I know her....same high school maybe?) is frequently complaining about her friends wrong-doings towards her and then essentially comes back with how great she is, and why is it so hard to just be as awesome as her.

I mostly roll my eyes at these and in some cases drop my mouth in shock. But, like Springer, it's kind of like a bad car wreck. You just can't look away.

Changing my blog

2011-04-30T05:56:00.000-07:00

I've decided to return to my blog, but not for keeping up with Crossfit anymore.

I had to dramatically change my frequency at the gym because of life and stress levels. Not to mention the impact that stress is taking on my body these days. Odd to me that it took so long, but I've been told that 1. it's cumulative, and 2. my health was so good that I physically coped well, but it is finally taking its toll.

I don't expect anyone to read these, so forgive me in advance if you stumble upon my rants and are offended by the bluntness and crassness.

I think it's appropriate to keep the name Tyler Durden. It's who I really am. :)

Tabata

2010-04-16T07:58:00.000-07:00

Pull up - 5/5/5/5/5/5/5/5
Push up - 7/7/7/7/7/7/7/13
Sit up - 10/10/10/10/10/10/10/10
Squat - 13/13/13/13/13/13/13/13

Total: 279

Back Squats

2010-04-13T11:27:00.001-07:00

Back in February my 1 rep max was 165. Today I made it to 170 and could have gotten 175, but did a 10lb jump instead because it didn't seem too bad. Oh well.
170 it is.

St. Patty's Day

2010-03-17T06:59:00.001-07:00

I have waited for this one for a whole year! FINALLY it came!

100 burpees for time plus one pint (bottle this year) of Guiness for time.

Last year was 14 something.

This year was 10:08 on burpees and 11:20 with the beer.

It's very difficult to drink beer from a bottle when you can't breathe. Note to self: bring a pilsner or big cup next year.

400 meter repeats

2010-03-16T08:13:00.000-07:00

I took some time off. Starting back slow. Did 400 meter sprints today. x 4

1. 1:16
2. quit bc of shoulder then decided to jump back in and NOT swing it back and forth.
3. 1:45
4. 1:28

I am well pleased with 1:16. Level 3 Skill Test is 1:19.

It is good.

Tomorrow is the big day! I've been waiting for this one for 1 year.

Back Squats

2010-03-01T09:59:00.000-08:00

95/115/135/140/155

Failed the last one of the last set.

155 is my one rep max, so now it's my TWO rep max.

Squat, Push, Swing and Pull Ladder

2010-02-25T07:34:00.000-08:00

Warm Up:

3×15 Back 2 Back plate pass

3×50′ Lateral Sled Pulls (scale weight)

3×15 Wall-ball

WOD:

100 Squats

75 Push Ups

50 Kettlebell Swings

25 Pull Ups

Rest 3 Min

25 Pull Ups

50 Kettlebell Swings

75 Push Ups

100 Squats

Holy cow. This was rough and it took forever, but I wasn't dying. Think my endurance is simply getting better. That only took a year and a half.

Time - 38:05

Only finished about a minute and 1/2 behind Ox. Feeling good about that.

100 Push Ups for time

2010-02-25T07:33:00.001-08:00

Hurt my back the other day so Hughey had me do this.

6:10

Filthy 50

2010-02-17T07:06:00.001-08:00

“Filthy Fifty”

50 20” Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45#)
50 Back Ext
50 Wall Ball (20#)
50 burpees
50 Double Unders

Warm up was way better this time. 5 of each thing.

Time back in April was 44:50

Today - 38:53

That's 6 minutes shaved on in 10 months. I don't think that's very good progress. I think I should have shaved off far more than that.

Grace

2010-02-15T08:08:00.000-08:00

Did this back in October at 8:45.

Warm-up:

3×15- PVC Pass Through

PVC Overhead Squats

Back Extension

Knees To Elbow

Strength:

5×1- Weighted Pull-Up

Met Con:

“Grace”- 30 Clean and Jerks for time (135/95)

Weighted pull ups: 16 pounds

Time - 7:47

300

2010-02-10T09:50:00.000-08:00

Today was Chris' 300th WOD. Congrats! It's been AWESOME working out with you over the last year and a half. Thanks for talking me into it!
(even though I hate it.)

“300″

25 pull ups

50 deadlift (95# and 135#)

50 push up

50 box jump (24”)

50 wipers

50 Kettlebell Clean and Press (25 each side with 1 pood)

25 pull ups

I did the before on March 24th, 2009. My time was 43 minutes. We did "wipers" today instead of knees to elbows".

My time today was 24:39.

21 minutes better than last time.
Quite an improvement.
That's great since I rarely improve.
wahoo!!!

Jackie

2010-02-09T08:42:00.000-08:00

“Jackie”

Row 1000M Row Link

50 Thrusters (45#)

30 Pull Ups

Time - 14:21

Didn't want to go nuts on the row because that's what messed up my shoulder for two months. It bothered me today, but it was tolerable. No problems now. Doing the thrusters after the row is tough on the entire upper leg. Doing pull ups is just tough, whether I just rowed a 1000 meters and did 50 thrusters or not.

Right around now is Chris' 300th workout. In honor of the founding member, we are about to do 300 again.

Totals

2010-02-08T11:42:00.000-08:00

Haven't totaled since August 24. Shoulder issues.

Last total:
Shoulder Press: 80
Back Squat: 155
Deadlift: 250

Today:

Press: 85
Back Squat: 165
Deadlift: 255
TOTAL: 505

Not a big increase. Backed off for two months bc of shoulders. Plus eating habits went down. But I don't anticipate ginormous jumps anymore. Reaching maximum capacity I think.

Elizabeth

2010-01-28T08:21:00.000-08:00

I think this is new. I don't recall ever doing this one before.

Warm Up:

3x each

10 inch worms

10 KB Sumo High Pull

10 jiu jitsu sit ups

then

10 HSPU or 10 DUs in a row

Strength:

1-2 warm up sets – shoulder press

1 x 20 shoulder Press (aim for 60-65% of 1RM)

WOD:

“Elizabeth”

21-15-9 reps of:
Clean
Ring dips

Use appropriate weight for your strength level

Sub weighted pushups for ring dips

I had to do dips on the pvc thingys to protect my shoulders. They started to holler at me immediately on a simple practice dip. So that was a no-go.

But this was good. I really liked it. Guess bc it was so short.

Time - 5:25

5K

2010-01-22T07:12:00.001-08:00

31:10.

I thought this was a great improvement over the last time of 35 something. But then I remembered that running on River Rock was actually slightly longer than a 5K. It was 1.8 miles one time around before.

The difference being this time, however, I wasn’t all breathy. I just kept a good pace and it was actually good. it’s the only time I’ve ever not been wanting to die on a run.

And it only took a year and a half.

Hang Clean/Push Jerk/Box Jump Chipper

2010-01-22T07:09:00.000-08:00

Warm Up:

Dynamic Range of Motion

30 Double Unders

15 Pistols per leg (Use Resistance Bands to Scale)

Max Rep Push Ups (1 Set)

WOD:

50 Hang Clean (115# or 67#)

50 Push Jerk (95# or 45#)

50 Box Jumps (24″ and 20# ball or 12# ball)

Time - 13:45.

I actually jumped on a box with a weighted ball. 12#.

This was a good WOD, but by about rep 35 it was really hurting on each one. I felt tears of anger or whatever emotion that builds up in me coming on during the last five of each one. But no leakage.

Back Squats

2010-01-11T09:21:00.000-08:00

5,5,5, 3, 3, 3

115/135/135/140/140/140

Have GOT to remember to put my thumb OVER the bar. Makes all the difference in the world.

OHS, FS, BS

2009-12-21T08:55:00.000-08:00

My first post in some time. Damn shoulder. Takin it easy till the end of the year then going back hard core (in theory).

OHS: 77, 87, 97

FS: 117, 137 (1,2 F), 127 (1, 2, 3 F)

BS: 137, 147 (1, 2 F)

Up considerably on the last two from September.

Murph

2009-10-29T07:07:00.000-07:00

This was my first time. Had to go to work so couldn't finish. Stopped at 51:00 and made it to 120 squats. OH! Here's the layout:

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Think maybe I should do this more often to help build endurance for when I finally get to compete.

OHS & Deadlift: 3,3,3,3

2009-10-20T07:04:00.000-07:00

OHS 105 (made four of these and failed at two)
Same p.r. I set back in July.
I'm not good at these at all.

Deadlift: 240
That was my 1 rep max last week, so this is cool. OH WAIT...No it wasnt.
245. Damn it. I would have done that today.
Well, this is still p.r. for 3 rep max.

Trail Run

2009-10-19T07:15:00.000-07:00

Barfield trail: 34:24
Damn cold....damn cold.

Deck of Cards

2009-10-16T07:14:00.001-07:00

Did this back the end of March and time was 39:29. Did it again in August (didn't record time) and actually exceeded the 40 minutes by a few.

Today, I did it in 27:27.

Huge jump for me and new p.r.!!

Deadlift

2009-10-16T07:13:00.001-07:00

New p.r.'s:
3 rep max: 230
1 rep max: 245

Grace

2009-10-12T09:04:00.000-07:00

8:45. 95#
Back in July I did it as prescribed in 8:10.
What's wrong with me?
I keep dropping in everything.

Feats of Strength

2009-10-08T07:20:00.000-07:00

This was a FUN day. Just seeing what we could do.

Box jump max height: 26 1/4 (I'm such a pansy)
Weighted pull ups: 155# (that's a 20 # weight hanging on me)
Kettle bell throw: 13'
Weighted Turkish get - up: 55#

Let's try this again in six months!

Fran

2009-10-05T18:59:00.000-07:00

11:50.
Back in April I did it 15. Evan said that's a 30% increase and I should be excited about that. But the Hugheys did it 12 minutes COMBINED.

I cannot possibly compete here.

I give up.

Presses

2009-09-23T09:36:00.001-07:00

We did this back in June and I didn't post so I'm not real clear on my progress but I think it must be minimal. Last time I posted for this was in February.

Press: 65/75 (1, 2 F, 3 F), 70

Push Press: 75, 85, 95

Push Jerk: 95, 105 (1, 2 F, 3), 100

Everything was the same except for push jerk. I went up 15-20 pounds since April.

3,3,3 OHS, FS, BS

2009-09-17T08:22:00.000-07:00

OS - 65/85/85 (F)
FS - 85/105/115
BS - 125/125(F)/125

Im still really sufferning from the WOD from 2 days ago.
I definitely felt the effects of not resting in between WODS today.

Barbara

2009-09-14T07:56:00.000-07:00

Did this in January.
Old time in parentheses.

6:45 (8:24)
8:40 (11:10)
9:31 (12:13)
7:36 (13:11)

Totals

2009-08-24T08:26:00.000-07:00

Shoulder Press: 80
Back Squat: 155
Deadlift: 250

Upped 5# on my squat and 15# on my deadlift.

Looks like I'll be starting the zone this weekend. Evan is curious to see how much of a difference it makes on my next round of totals.

I am too.

Pressing Stuff

2009-07-22T09:07:00.000-07:00

Takin it easy this week.

SP 70/75/75
PP 80/90
PJ 85

Grace

2009-07-09T06:58:00.000-07:00

8:10 as RX for women (95#).

Last time (March) I had dropped to 67# from 75 in January. I think in January I did 8:55 at 75#.
Evan says that's great improvement.

Get Tired!

2009-07-08T12:16:00.000-07:00

I flipped the BIG tire today.

I made it 3 & 3/4 lengths of the field.

Big day!

OHS

2009-07-07T10:52:00.000-07:00

5 sets of 3

65
75
90
100 (old p.r.)
105 (new p.r.)

Squat Clean, Box Jump

2009-06-26T08:07:00.000-07:00

Warm Up
3*10Med Ball Cleans
Sit-ups
Back ext

WOD
5 Rounds for Time:
7 Squat Cleans M:155 F:100
21 Box Jumps

I couldn't do 100. I BARELY got 95 properly and "properly" is a strectch. I did 88 pounds. It took me till the last round before I got my technique down. This was a really tough work out.

Time - 29:15

1.8 Mile Run

2009-06-24T12:11:00.000-07:00

Took it easy today.
Ran 1.8 miles in 17:59.

2009-06-23T08:41:00.000-07:00

Warm Up
knees to elbows
turkish get ups
pull ups
ring dips

WOD
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Time - 15:25

This warm up was awful.

Totals

2009-06-22T10:01:00.000-07:00

Shoulder Press: 80
Back Squat: 150
Deadlift: 235

This is up 40 pounds since April 13 and 70 pounds since the first time I did it February 6.

2009-06-17T09:42:00.000-07:00

Warm Up
Skill work
3*10Kettle Bell Snatch- (5 each hand)
Back Ext
Knees to elbow
Kipping Pull Up Drill

WOD
For time:400m Run
10 Sit Ups,
1 Thruster
M:115 F:75
10 Sit Ups,
2 Thrusters
10, 3
10,4
400m Run
10,5
10,6
10,7
400m Run
10,8
10,9
10,10
400m Run

This was grueling!!!

Time was 33 something. Prescribed weight for women was 75#. I ended up doing 2 extra pounds just because of the kilo measurements. I can't believe how strenuous this was. By the time I got to my last round, I was so spent I kept dropping the weight. I am still going down too low which means I'm working way harder than necessary.

Overhead Squats

2009-06-12T09:36:00.001-07:00

Forgot to post this.

Did this on Wednesday I think:

50
55
65
75
85
95
100

WAHOO! Century club!!!

Sled Pull/Tire Flip

2009-06-12T09:30:00.000-07:00

Warm up:
Warm Up:
3x15 kettlebell/DB snatch
3x15 Sit Ups
3x7 Dead Lift (135# / 75# )

WOD:
1 round consists of alternating 30M sled drags and 30M tire flips. Each athlete will complete 3 rounds for time followed by a lengthy rest interval.
Repeat 3x.
*Sled weight and Tire size will be scaled as needed.

This was cool. My fastest time was 3:47 and my slowest was 4:07. Actually went faster the second time. I went the third time, but I did the MEN'S WOD. Was TOUGH with the giant tire and what Drew estimated to be 185 I drug.

2009-06-05T07:17:00.000-07:00

Warm-Up
3 x 15 Squats
3 x 15 Kettle Bell Swing
3 x 15 Back Ext

5 min AMRAP(as many rounds as possible):
5 knees to elbow
4 Wall Ball
3 Burpees
2 Pull -Ups
1 Cartwheel

WOD
Dead Lift 3-3-3-3-3

115
135
165
189
209

Was not going for a max today. Just watching these shoulders still.

Murph

2009-06-01T09:37:00.000-07:00

Warm Up:
Basic Joint Mobility
one set of 15 Sit Up
one set of 15 Wall Ball
one set of 15 Knees 2 Elbows

WOD:"Murph"
Run 0ne mile
300 Squats
200 Push Ups
100 Pull Ups
Run one mile

RX'd Murph includes 20lb weighted vest for the entire WOD!

I didn't do this: I did 1/2 Murph (per Evan's instructions) and it looks like this:
run 1/2 mile
150 squats
100 push ups
50 pull ups
run 1/2 mile

39:13

Notes: pulls ups were with a bungee to slowly work my shoulder back in. Also, I did these straight through instead of breaking them up like he had the other folks do. Next time he wants me to do the full Murph but break them up into sets of 30/20/10 (x 10 rounds). He thinks it will only take me slightly longer than what I did today because you can definitely handle more when they're broken up.

Overtraining

2009-05-19T13:44:00.000-07:00

So today Evan told me that I'm officially overtraining. He's concerned that I'm about to end up with a big injury because I'm not listening to my body. He understands my need for it. He would like to see me come Monday, stay home Tuesday, come back Wednesday, practice a skill on Thursday (like technique or double unders), then back on Friday.

Uuummm.....I good with all of it but Tuesday. I need something to do on Tuesday too.

Mile

2009-05-19T12:21:00.001-07:00

Shoulders still resting.

Last time I ran a mile, Evan wanted it done in under 10 minutes. I made it in 10:30.

Today, however....I did it in 9 mintues exactly!

AWESOME for me!

More leg work

2009-05-14T11:58:00.001-07:00

Shoulders on vacation.

Did the workout posted on Crossfit mainpage:

30 sit ups
25 back ext.

5 rounds for time.

12:34

My hamstrings are SOOOOOOO tight and they KILLED me doing this today. Too much on the legs the past few days!

Tabata Sled Pull

2009-05-13T08:48:00.000-07:00

Still nursing shoulders.

Evan set me on the field and had me pull a 150# sled around the perimeter seven times with minute and 1/2 breaks in between. KILLED my calf muscles! Especially after yesterdays sprints. This was an awful work out.

400 meter sprints

2009-05-12T08:10:00.000-07:00

Well THIS SUCKED!!!!

Still giving my shoulders a rest and will all week so I'm not doing the regular workout. Will probalby just run all week. Great.

Warm up:
Good mornings
Bridges (those rainbow like back thingys you do as a kid)
PVC overhead pass thru

WOD: 400 meter sprints
Run three laps around the field with long strides and quickly. Rest as long as necessary and do it again for a total of four times.

1. 1:35
2. 1:34
3. 1:39
4. 1:39

Chris ran the last lap with me to push me even though he'd done the workout already. Thanks for that! I needed it. This was painful actually. The first lap I fine with. It's the second and third that kill me. For whatever reason I can't take in breath well at all when I'm pushing so hard like that right now. David said something about muscles catching up to lungs or something. Something about my muscular ability has now surpassed my cardio ability or something. Not sure what he meant or was talking about.

What hurt so bad, besides not being able to take in breaths on that last lap each time, was taking those long strides. It didn't hurt until I would take a break and then it killed from my butt all the way to my feet, ALL down the back side.

Evan told me to really start working on running since its my weakness. So this week is a running week.

5K

2009-05-11T08:52:00.001-07:00

It's actually over a 5K. Not sure by how much, but still.
Time - 35:23
Did it January 23 in 41 minutes.
Very happy I shaved off 5 1/2 minutes!

3, 3, 3 Front Squats and 3, 3, 3 Back Squats

2009-05-07T15:39:00.000-07:00

Was supposed to do Overhead Squats but shoulders bothering me again.

Front Squats: 85-95-105
Back Squats: 115-120-125

100 Burpees for Time

2009-05-06T07:28:00.001-07:00

This was actually yesterdays workout (Cinco De Mayo).
Warm up:
feats of strength
tallest box: 27 inches (added weights to jump on)
Weighted Turkish get-up: made it to 50#. (chris and Evan can do 65# so I'm feeling pretty good about that.)

WOD:
100 Burpees for time.

Don't remember what my time was exactly, but it was 13 something. This is about 3 minutes shorter than last time which included about 30 seconds of beer drinking time. Evan said no beer this time but we should have done margaritas in honor of the Mexican holiday.

21

2009-05-06T07:24:00.000-07:00

warm-up
3 * 15overhead squat
ring dips (the most I could do of these was two but I did them.)
knees to elbows

WOD
20 push-ups/1 sit-up
19 push-ups/2 sit-up
18 push-ups/3 sit-up
17 push-ups/4 sit-up
16 push-ups/5 sit-up
15 push-ups/6 sit-up
14 push-ups/7 sit-up
13 push-ups/8 sit-up
12 push-ups/9 sit-up
11 push-ups/10 sit-up
10 push-ups/11 sit-up
9 push-ups/12 sit-up
8 push-ups/13 sit-up
7 push-ups/14 sit-up
6 push-ups/15 sit-up
5 push-ups/16 sit-up
4 push-ups/17 sit-up
3 push-ups/18 sit-up
2 push-ups/19 sit-up
1 push-ups/20 sit-up

range of motion for the push up is chest to floor, while maintaining a plank, then fully extending your elbows.

First of all, this work out sucked the day after 100 burpees. BUT...my time was 25:48 which was only EIGHT SECONDS longer than Chris and just under a MINUTE longer than Drew!

I'm SOOOOO excited about that!

DeadLift 1, 1, 1, 1, 1

2009-05-04T18:54:00.000-07:00

Warm up:
Sit ups (3 x 15)
back extentions (3 x 15)
Run two laps (x3)

WOD:
Deadlifts
Started at 185 and worked up to 225 for my final max.

That's up from 215 last week.

Filthy 50

2009-04-29T12:03:00.000-07:00

Warm up:
Tabata style squats: 8 rounds, 20 second rest IN the squat. This is miserable and should NOT be done before Filthy 50 ever again. My quads were shot before I even started the WOD.

WOD:
50 20'' box jumps
50 jumping pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 back ext
50 wall ball (20#)
50 burpee
50 double unders

I actually jumped on a 24" box. Everything else was prescribed as normal. Didn't think I could do 24", but Ox pushed me and it worked. I shaved off 13 minutes from the last time I did this in mid December.

Time - 44:50.
EXCELLENT for me. Still a kick in the ass and I was still breathing hard when I got out of the shower, but cool work out never-the-less. Miserable, but cool.

3,3,3 Press, 3,3,3 Push Press, 3,3,3 Push Jerk

2009-04-22T16:58:00.000-07:00

Warm up:

3 x 15 situps

Run one mile (that was BULL!! You don't run a mile for a WARM UP!!! Evan made me go fast. He wanted me done in under 10 minutes. I let Drew be my pace-setter and we made it in 10:30. I guess that's not bad. Especially since I'm not a runner AT ALL!)

WOD:

Press: 65, 70, 75
Push Press: 75, 80, 90 (Failed the first and third attempts), 85 (failed third attempt)
Push jerk: 70, 75, 85

I FINALLY got the push jerk down, although I was reminded that I got it the last time I did it too. But Drew says I've got the timing down. YAY! I'm pretty sure, since I was doing it correctly, that I could have done more than 85, maybe even 95. But I was tired from that damn run!!!!

FRAN

2009-04-20T08:15:00.000-07:00

21-15-9
Thrusters/pull-ups

For some reason I didn't post my time back in January, but Evan thinks it was around 22 minutes. Today was 15 minutes and some odd seconds. Big improvement if he is correct.

As prescribed (65# and kippings.)

TOTALS

2009-04-13T07:45:00.000-07:00

I haven't posted in forever, but I've still been working out faithfully. Ate HORRIBLY over the last week. Time to get back to normal. My weight is now down to 140. Out of no where I've dropped four pounds in about a week.

Press: 65/70/75

Sqaut: 115/125/130/135

Deadlift: 190/205/215

= 425 pounds. That 30 more than last time. Very good!

So that means, pound for pound, at my weight and what I did today, for every pound I have I can push/press/squat 3.03 pounds. Evan was happy with that. Evan, Chris, and Drew are all around 4.3-4.5. February 6 I did this and could do 2.71 pounds.

OH!!! Drew taught me something new today. Some kind of grip....When you wrap your hand around the bar you put your fingers over the top of your thumb. Drew said it helps him get an extra 10-15 pounds. It HURTS, but its short-lived. (for deadlifts.)

I LOOOOOVE totals!!!

Deck of Cards (Deck of Death)

2009-03-30T07:35:00.000-07:00

Warm Up:
3 15 sit ups with one lap in between

WOD:
Spades are Box Jumps
Hearts are Pull Ups
Diamonds are Squats
Clubs are Push Ups
Jokers are 21 burpees

In this WOD athletes will complete the number of reps indicated by the card value and the movement indicated by the cards suit. Face cards are 10 reps and Aces are 11!

Did this back in January and my time was 29:55, but I used the short box and did jumping pull ups. Today was AS PRESCRIBED with 24" box and all kippings.

Time - 39:29.

G.I. Jane

2009-03-26T07:17:00.000-07:00

Warm up:
15 sumo dead lift high pull
15 20# med ball cleans

WOD:
100 burpees/pullups for time.

Last time I did burpees I finished them in about 15 minutes. So I SHOULD be able to complete this in twice the time.

I did.

29:59

That feels good. (but the workout sucked...although I still hate all cardio related workouts way worse.)

Grace

2009-03-25T12:54:00.001-07:00

Warm up:

3 x 15 sit ups
3 x 15 back extensions

WOD:
30 Clean & Jerks (135#s , scale to ability)

I lifted 67# in 5:38. Last time I did this at the end of January, I finished it in 8:55. I'd like to say I dramatically improved, but that was lifting 75#. Sooo...I guess I probably made NO improvement. In fact...for whatever reason I've gotten weaker.

However, after MONTHS of trying to do a jerk properly, I think I'm getting closer. Watching the video of that girl doing on crossfit.com where she splits her legs helped me tremendously.

300

2009-03-24T14:06:00.000-07:00

Warm Up:
3x15 sit up
3x15 squat
3x15 back ext

WOD:
25 pull up
50 deadlift 135#, 95#
50 push up
50 box jump 24''
50 knees to elbows
50 clean and press DB or Kettlebell
25 Pull up

This was awful. I felt horrible today. Allergies, kink in my neck, AND a female day from hell. I barely finished this WOD. I almost CRIED!!!!!

THERES NO CRYING IN CROSSFIT!!!!!!!!

Evan and Chris kept pushing me though.

Took me 46 minutes to finish this damn thing. But I did it completely as prescribed, kippings and all. I really want to try it again when I feel normal.

Evan said this is the workout the guys from 300 did to get prepped for the movie for like 3 months. It took him about an hour to finish this the first time he did it. But he finally got to a point where it only took him 9 minutes. Today somebody did it in 12. I want that. I want to be able to complete that at least in 15 minutes. Chris did it in 28 I think. I'd be happy with that, but 15 seems like where I'd like to be.

Front Squat 5, 5, 5, 5

2009-03-23T08:26:00.000-07:00

Warm up:
3 x 15 sit ups
3 x 15 wall balls
3 x 15 dips (tried on the glute/ham thingy and got all of about 10. Finished the rest on the PVC.)

WOD:
Front squats
1. 95#
2. 90#
3. 90#
4. 100#

Nifty Fifty

2009-03-19T07:38:00.000-07:00

Warm Up
3 x 15 back ext.
3 x 15 sit ups
3 x 15 squats
3 x 15 push ups

WOD:
run 1 lap
10 cleans (m 135#, w 95#)
run 1 lap
10 pull ups
run 1 lap
10 clean and jerk (m 135#, w 95#)
run 1 lap
10 box jumps
run 1 lap
10 burpee
run 1 lap

This SOUNDS fun and in a way it is sort of because of the variety, BUT...it's a pure kick in the ass.

I SUCK at cleans and clean and jerks. I could do so much more weight if I did it correctly. I just can't get the form down for anything. Especially the jerks. It's always a push press.

87# (which might be a lot to push press for a female....at least for me.)

3,3,3,3,3 Overhead Squats

2009-03-19T07:35:00.001-07:00

Warm Up
same as usual

WOD:
Overhead squats.

1. 65#
2. 75#
3. 80
4. 80 (failed twice and didn't even go for a third)
5. 80 got the 1st one and failed the second one and that was it.
I did all I could do.

This is actually pretty monumental though because the last time I did this was back in January and I think I only did like 35# or so. Soooo....yeaaaaa.....big increase in just two months.

St. Patrick's WOD video

2009-03-17T09:53:00.000-07:00

Check this out on Ox's blog for today.
This is what we did.
It was tough, but the end was totally worth it!

http://chrisnowlin.blogspot.com/

St. Patty's Day Work Out

2009-03-17T09:06:00.000-07:00

Single greatest workout ever:
100 burpees and 1 pint of Guiness for time.

14 minutes and something.
I was the last to finish among three guys. However, I blew them away on downing that Guiness!
Wahoo!

Badger

2009-03-17T09:03:00.000-07:00

Warm-up
3*15
samson stretch
sit-up
back ext
overhead squat

"Badger"
Complete three rounds for time of:
95 pound Squat clean
30 reps
30 Pull-ups
Run 800 meters.

Note to self: NEVER ever do this one again. This is the single worst work out I have ever done.

Michael

2009-03-04T08:27:00.001-08:00

WAHOO! Finally got to do kippings again today and really didn't feel a thing. Was just very nervous about it, but all is well. So far.

Warm Up:
3 x 10 1 arm kettlebell swings
3 x 10 overhead squats with PVC
3 x 10 kippings

WOD:
3 rounds:
- 800 meter run
- 50 back extensions
- 50 sit ups

Time - 33:22

Those back extensions really do a number on the lower back, but I didn't feel that until after I was done with them each time. What I felt WHILE I was doing it was my caf and hamstring muscles were KILLING me. I could knock out 20 and then they started really hurting.

Didn't check my weight lately, but even after a week off I'd been back to the doctor and was EXACTLY the same as the week or two before: 144.4.
Not sure about this week.

Shoulders really feeling it from rowing yesterday but I REALLY dug that. Wanna do it again and again.

Rowing!

2009-03-03T10:39:00.000-08:00

This was very cool.

Was a rough morning so Evan had me row at a steady pace for 30 minutes.
I traveled 5095 km. One mile is 1600 km. So I went just over three miles in 30 minutes.
Have no idea if this is a good distance or not, but i LOVED it.
It was a nice pace, felt good, worked most of the body, and was easy on my mind.

Would like to do it more.

Wonder if I could make it an hour?

Run, Deadlift, Sit Ups

2009-02-20T11:02:00.000-08:00

Warm UP
3 x 15 push ups (this was tough after 100 burpees yesterday)
SDLHP, Sumo Dead Lift High Pull with kettle bell (unsure of the weight)
Good Mornings

Complete four rounds for time of:
Run 400m (3 laps)
15 deadlifts (95#)
20 Sit-ups with weight (used 12# on till the last round and bumped up to 20#)

Pretty tough workout.

Time - 22:25

100 Burpees for time (again and so soon!)

2009-02-19T07:16:00.000-08:00

Just did this in January I think.
This was Ox's 100th workout at Crossfit. We were supposed to celebrate with what he wanted: Gladiator Day. I was SO stoked about beating people up and getting beaten up! But NOOOOO!!! Evan picked 100 of Ox least favorite exercises. I'm so glad I haven't kept up with how many workouts I've done!!!

Warm up:
3 x 15 sit ups
3 x 15 squats
3 x 15 knees to elbows

(I also threw in an L-sit to see if I could do it well (I did), but I felt it in my shoulders INSTANTLY!) Just when they were getting better....

WOD:
100 Burpees for time

13:55

When I did this last time back in Janauary my time was 13:11. Really thought I would have improved, not tacked on MORE time.

oh well.

Another Day of Running...

2009-02-18T07:17:00.001-08:00

Still nursing this shoulder, so couldn't do Cindy since it's so tough on them. (kippings and pushups back to back).

Warm up:
3 x 15 back ext.
3 x 15 sit ups
3 x 15 wall balls

Ran inside the field for 20 minutes.
18 laps = 1.5 miles exactly.
Evan wants to see me complete two miles in 20 minutes next time.

Catered to me and my shoulder...

2009-02-17T11:10:00.001-08:00

No name for this one. David made it up for me.

Warm up:
3 x 15 sit ups
3 x 15 back ext.
3 x 15 kettle bell (25#)

WOD:
Jump on the short box 10 times with 12# ball
lunge down the field
pull sled back with 55# weight

Five rounds. Time - 10:23

Thought it was gonna be a cinch. VERY wrong. It hit me half way down the field on the first set of lunges. But David had me push thru. Good cheerleading, dude!

21, 15, 9 Back Squats and Burpees

2009-02-16T08:22:00.001-08:00

I'm BACK after one week off of mandatory vacation by Evan. Shoulder still botherin me. Only notice slight improvement. Ibuprofen does nothing. Forgot to ice it the past few days but notice only minimal difference. Do you know how hard it is to NOT use an entire limb? Especially your dominant one?

He modified my warm up to keep my shoulder in recovery mode.

Warm up:
Run two laps
3 x 15 squats
3 x 15 sit ups
3 x 15 back ext.

Can't believe how tight my muscles got after just one week of non-use. It was tough doing this warm up today just because my legs had to work so much harder. Weird.

WOD:
21, 15, 9 of back squats (as prescribed 95#) and burpees.

Freakin HATE burpees!!!!

I want to practice kippings again sooooooo bad!!! It's killing me to lay off of them. Feels like I could pull out 10 right now!

Running

2009-02-09T08:38:00.001-08:00

Evan is making me not come in this week anymore to give my body and shoulders a rest so they can heal. ALTHOUGH he said MAYBE I can come back on Thursday or Friday but I think he's really wanting me to NOT.
But I went this morning and he had me do the following after a simple warm up:

For time:
50 situps
Run the loop (1.8 miles)
50 situps

26:00 minutes.

I HATE running.

TOTALS!

2009-02-06T10:04:00.000-08:00

AWESOME! Never done this before and I've been wanting to.

Here's what Sea Monster says about it:

The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one rep max (1RM).

Warm up:
uuummm....I didn't warm up much today. I just ran two laps.

WOD:
Back Squat , 1 rep
Shoulder Press, 1 rep (I couldn't do this today because my shoulders are messed up from tendonitis)
Deadlift, 1 rep

Breakdown:
One note: Today Ox lifted freakin 400 POUNDS!!! KILLER!
Back to me:
Back squat - 125#
Deadlift - 200 POUNDS! YEEEAAAA!!!!!
Shoulder Press (from a few days ago) - 65#

Total: 390 (next time I need to add it up on the spot so I can tack on that last 10 pounds if necessary)

Divide that by body weight: 144 (from two days ago at the dr.'s office) which means that I can push/lift/whatever 2.71 pounds for every one of my pounds. I have no idea if this is good or if this means anything. But it sounds cool and mathematical.

Back Squat 5, 5, 5, 5, 5

2009-02-04T08:32:00.000-08:00

Warm up:
3x15 Squat
3x15 Sit Ups
3x15 Back Ext

WOD:
Back Squats
5 rounds of 5

1. 95#
2. 100#
3. 105#
4. 110#
5. 115#

Push It!

2009-02-04T08:27:00.000-08:00

Warm up:
3 x 15 sit ups
3 x 15 push ups
3 x 15 back ext.

WOD: Presses

Shoulder Press: 60/65/65
Push Press: 75/75/80
Push Jerk: 80/85/85

Kelly

2009-02-04T08:25:00.000-08:00

5 rounds for time of:
Run 400 meters
30 Box jump 24 inch box (I did like 14 or 16 inches or something)
30 Wall ball shots, 12 pound ball (for girls)

Think my time was 31:56.

This SUUUUUUCKS!!!!

FRAN!!!!!

2009-01-30T07:09:00.000-08:00

I DID IT!!!!

Warm up:
3 x 15 sit ups
3 x 15 Good Mornings (hold bar over your back shoulders and lean forward only bending knees slightly)
3 x 15 pushups

WOD:
21 -15 - 9

Thrusters 65#
Pullups (KIPPINGS baby!!!) ALL OF THEM!!!!

"Damn it feels good to be a gangsta."

Ok so I've never done Fran. It's TOUGH but I can't believe it did it as PRESCRIBED!!!!!!
I just can't believe neither Evan nor Chris were there to share it with me. Oh well, David...you done good. I NEED coaching along. If I'm not pushed I'll just quit.

Grace

2009-01-29T07:16:00.000-08:00

Warm up:
3 x 15 sit ups
3 x 15 back ext.
3 x 15 knees to elbows

WOD:
30 Reps Clean and Jerk for time

Ok, so I still can't get down a clean and jerk all the way. So I just did power cleans and then threw it up in the air. The power cleans were not the problem. It was getting it up over and over again that bit me.

Time - 8:55
Weight - 75#

Not a horrible workout at all. Still pushes you though.

Team Exercise (???)

2009-01-27T08:34:00.000-08:00

There was NO team. It was just me.

Warm up:
20 kettle bell swings (David gave me the bigger kb on round three because the light one was too...light)
15 back ext.
15 glute ham sit- ups

WOD:
Team workout, two person team, only one athlete may work at a time, except both must do burpees. Finish all reps before moving on to the next excercise.
Three Rounds for time of
-25 back squats (men 225#, women 155#)
10 muscle-ups, or 30 Pull-ups
50 box jumps
75 double unders, or 225 singles!
20 burpees

These totals are combined if you have a partner. Since I didn't, mine looked like this:
15 back squats at 95#
15 pull ups (hanging low with knees pulled up behind me, slight jump, slow pull up, resistance going down)
25 box jumps (still short but more than 12")
100 jump rope singles
15 burpees ("because I was being mean" - David) on the first round and 10 on the last two.

This blew.

Barbara

2009-01-26T08:52:00.000-08:00

Warm Up:
25 steps overhead walking lunges
3x15 knees to elbows

WOD:
5 rounds of:
20 pull ups (since I'm officially doing kippings now but still can't pull out a bunch in a row, Evan had me do 10 each time)
30 push ups
40 sit ups
50 squats

Each round is for time and 3 minutes recovery is taken between rounds.

Had to get to work and this took a heck of a long time. So I only did four rounds.

Time went like this:
1 - 8:24
2 - 11:10
3 - 12:13
4 - 13:11

This was a bear of a work out. It's really tough going from pullups to pushups right away.

I ran a 5K for breakfast!!!

2009-01-26T07:36:00.000-08:00

Warm Up:
25 Turkish Get Ups
20 pull ups
15 sit ups
10 back ext
5 handstand push ups (still just practicing the head stands for now. can't push off the ground yet.)

So...I was thinking on the way in that morning that there was NO way I was running that day. I was totally going to bail if there was any running involved. Turns out...it was ALL running. We actually ran a 5K in 41 minutes!!! I've never done anything like that in my life.

I mean, it totally SUCKED, but I didn't stop like I did the last time I did this. Well....the last time I did this it wasn't THIS. It was only half. Once around the loop.

Chris said that he drove the loop before and it's 1.8 miles. So we did that twice and that apparently comes to just over 5 kilometers.

This was a MAJOR accomplishment for me!!!

I think I should make a t-shirt!!!!

Mario Brothers

2009-01-22T10:38:00.001-08:00

Warm Up:
3 x 15 sit ups
3 x 15 back ext.
3 laps
3 x 15 push ups on the medium box to build muscle for hand stand push ups

WOD:
Box jumping.
Evan is tyring to get me over my medium box jumping phobia.
He set up three different levels of boxes and added weights to them progressively.
To sum up....I jumped the height of the medium box a number of times and then moved to the actual box itself. Think I just did that one a couple of times, even though I had jumped that same height on others with weights stacked on it.
But...bottom line...I DID jump on the medium box.
Told him I knew I couldn't just walk in tomorrow and do it again.
He set them up progressively higher and had me jump all three in a row.

I think I'm rambling.

The Big "Bear Complex"

2009-01-21T07:34:00.000-08:00

Warm up-
3 X 15 of the following:
over head squat
push up
dip

WOD-Bear Complex

7 Sets of the following sequence:

power clean
front squat
push press
back squat
push press

5 rounds-
-Try to move up in weight each round
-Rest between rounds as needed
-Try to move up weight each round
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

Ok, my shoulder is bothering me still, though not as bad as the other day. So I did NOT add weight to what I was lifting.

Weight: 37 pounds
Time - 13:05

The hardest thing is getting into the swing of this since there are so many different things to do. (at least for me. it's probably a no-brainer for everyone else. I just have to THINK on it too much.)

Four Little Bears

2009-01-21T07:18:00.000-08:00

Warm Up:
3x15 knees 2 elbows
3x15 wall ball
3x15 push up or 3x5 handstand push up (I tried this. Evan said "good, now push up." I said "I AM!" Nothing happened. So he had me do pushups from a few inches below the knees on the medium box.)
3x15 dips

WOD:
4 Rounds for Time of:

25 Sit ups (Glute-Ham Machines)
100 ft bear crawl
25 Weighted Box Jumps 24'' with 20lbs Med Ball
(Because I'm STILL a pansy, I had to use the short box (12" I think) and Evan added one or two weights to it. Can't rememeber. That's was two days ago.)
OH!!! And I only used the 12lb. Med Ball.
100 ft bear crawl

Ok, so you do your sit ups, bear crawl to the box jumps and then bear crawl back and start all over again.

Time - 21:26 (I think. My seconds might be slightly off.)

This was certainly tough, but the worst part about the morning was that Ox would fart and leave me in the wake of it. SO gross!!!

Overhead Squats

2009-01-15T07:47:00.000-08:00

Warm Up:
3 x 15 Sit ups
3 x 15 back ext.
3 x 15 push ups
3 x 15 overhead squats with pvc

Work out:
75 overhead squats for time.
Rx: Men - 95#
Women - 65#

I was only able to pull off 35#.
Time - 9:49

Opened and closed with kipping practice. Still can't get that explosion on my push out. Did way less of them today. AND had this FUNKY pain in my arms BEFORE I started the workout (right after kipping practice). It hurt so bad. Not like any muscled pain I've had. I was hoping it would go away. It did while I worked out. Then I finished with kippings again and it came back fiercely. Bout brought tears to my eyes because it hurt so bad. Not sure what that was about.

About two hours later...it finally died down. Hot shower felt good on it, but it didn't fix it. Just time.

Press

2009-01-14T08:44:00.000-08:00

Warm up:
2 x 15 back extentions
2 x @ 15 kippings
run a lap

Opened and closed the workout with kippings. I think their getting better. Ox said something about the swing being great. But it still feels like I'm flapping about. HOWEVER...I can do waaay more than before AND Evan said I should be adding maybe 1 extra every two weeks. Well, I've been practicing relatively reguarly and I think I've jumped it up more than that in a very short time. The ones I opened and closed with today were broken up in sets of four or five. Two weeks ago I could never have done MORE after one round of four or five, but today I just whipped them out.

ANYway...the WOD:
Shoulder Press, Push Press, Push Jerk
Sets of 3/3/3, upping the weight each time
Mine didn't quite go that way. Not sure why.

Shoulder Press:
55#
60# (only got 2.5)
55#

Push Press:
60#
70#
80# (1.5)
75# (did 3 more)

Push Jerk:
65#
75#
85# (2)
75# (3)

Wish I knew who's been excerising forever and who hasn't. Because I feel like I can't compete. Weird thing is, I've never considered myself competitive...but I think I've already talked about this here.

What I said on today's web postings was that to me...the aboslute hardest part of doing crossfit is not the strength or the endurance...it's the mental battle. It's all wrapped into a big package that dabbles in things like accomplishment, pride, the need to prove something, and forgetting that we are all at different places in this program. I think there's lots more but I'd rather you not know what goes on in my brain. It's a weird place.

Burpees for Time

2009-01-13T07:20:00.000-08:00

Warm up:
3 x 15 sit ups
3 x 15 squats
3 x 15 medicine ball cleans

Workout:
100 Burpees for time.
Time - 13:11

I averaged 7 or 8 a minute. Haven't done tons of burpees in a long time. It was tough, but nothing like before. MUCH more stamina this time. Next time Evan wants me to try to average 10 a minute so I can complete in 10 minutes.

Virtual Shoveling

2009-01-12T07:18:00.000-08:00

Warm up:
3 x 15 sit ups
3 x 15 push ups (think I accidentally did 10 on my first round)
3 x 15 overhead squats with PVC

Workout:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling (55#....next time I'm doing the prescribed. Not sure why David didn't start me out on that. He's right, though, it would have slowed my time, but I could have done it.)

Pull-ups (David had me open with kippings before I started and after I finished he had me do 5 more. My jumping pull-ups are all resistance using very little actual jumping, and whole lot of pulling, and no falling but slowly easing down. These are tough.)

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Shoveling was very easy and went quickly. Pull-ups were the bear.

Time: 16:11

Kind of a fun workout only because it's not brutal and I could have gone again after a rest.

OX

2009-01-09T07:53:00.000-08:00

Warm up:
2 x 15 back ext.
2 x 15 sit ups
2 x 4 kippings
2 x 15 ring push ups (about 2/3 modified)
I don't have the strength for these yet.

WOD:
21/15/9 then run 800m then 9/15/21 reps of:
-Front Squat and Push Jerk (I did push press because I can't master two fluid movements at the same time. How many times to I have to tell you people that I CANNOT multi-task!!!)
sub 800m for 5 laps

This work out SUCKED.
I did 65# on front squats.
45# on push press.
Time: 39:05

This was so miserable. I hate all things 21/15/9 and I especially hate 9/15/21!!!

But it's over. I officially did Ox. Hope I never have to do it like that again.

Deadlifts

2009-01-08T07:21:00.001-08:00

Warm up:
2 x 15 back ext.
2 x 15 sit ups
2 x 4 kippings
2 x 5 95# deadlifts

WOD:

3,3,3,3,3

Totals:
3 x 125
3 x 135
3 x 145
3 x 155
3 x 160

He had me focus on tightening my back up, in fact, my entire core. Taking a big breath just before I lift and putting force into the bar just before I lift. Physcially it's great. I love doing deadlifts. Mentally...you just have so much to wrap your mind around to make it work properly. But he said I did good. Said when I do my totals Evan says he should be able to add 15 more pounds when I'm fresh and that I'm getting scarily close to 200 pounds.

I'm a little nervous though. I'm already feeling pretty sore and I only finished an hour and a half ago.

Oh...Evan also told me that I should be able to add one kipping every two weeks. Today I did four each time but I seem to have lost the ability to explosively push away. Or...maybe I never had it. Or I'm just spent.

FGB numbers

2009-01-07T10:58:00.000-08:00

Forgot to put those numbers down on Fight Gone Bad.

Box Jumps 7/12/9
Push Press 6/5/6 (55#)
Sumo Dead Lift High Pull 20/14/15 (55#)
Wall Ball 9/10/9 (20#)
Jump Rope 55/63/48

Fight Gone Bad

2009-01-07T10:15:00.000-08:00

In this workout, you move from each of five stations after a minute. This is a five Minute round
from which a one minute break is allowed before repeating. The stations are as fallows:

Wall Ball: 20lbs
Sumo Deadlift high pull: 75lbs (55# for women)
Box Jumps: 20 #
Push Press: 75 lbs (55# for me)
Jump rope: Score by dividing total reps by 5.

The clock does not reset or stop between stations. On call of "Rotate," the athletes must move
to the next station quickly. One point is awarded for each rep.

Total 166.

Evan had me do those step-ups on the box because I still couldn't get up there. Plus I worked out last night. This morning Evan said "you're about to learn what it means to overtrain." I did. I was dead. Had nothing to give my workout. This sucked today, but I'm very curious to see how I would do this on a normal day.

Told Evan I'm not gonna do zone because I've got to much to deal with right now. So he wants me to do the caveman diet and not worry about portions. I was just gonna eat the food on the zone. I think I like that better than the caveman thing. http://www.cavemanpower.com/food/caveman_power_diet.html

Chris did AMAZING today on this workout! Evan made it to 196 I think. Chris did 272. Evan said average was 200 I believe. And 300 was outstanding....SOOOOOOO....they did amazing!!!

Deck of Death

2009-01-07T10:11:00.000-08:00

Diamonds = Push ups 
Spades = Pull ups  (scale as needed, jumping pull ups)
Hearts = Box Jumps (I did the short box)
Clubs = Sit ups 
Jokers = Sled Drag

Shuffle a deck of cards then go through all of them for time. Each numbered card is face value, aces are 11, and face cards are 10.

Did it at night. HATE working out at night. Too many people and I kind of feel spent for the day. This workout sucks but it's great too.

Time: 29:55

My deck was actually missing jokers. I didn't know that till I was done. I told David I wanted to do the bear crawls anyway and he couldn't really add to my time because he was still timing others. So he just said to go do them and keep my time the same. I did em. They sucked. But I finished. I do those slow pull ups now. Can't really hit kippings in a workout like this yet. But Evan wants me to do them in warm ups. I just have to remember. I like this workout.

CFFM 2008 Chipper WOD

2008-12-30T08:41:00.000-08:00

Did this in Fort Myers with my brother. When they get t-shirts in, Jason Cobb (owner) is gonna let me know so I can buy one. He let me work out for free! VERY nice guy but the workout sucked (as they all do).

Run 400-M
Row 500-M
30 Box Jumps @ 16"
30 Pull-Ups
30 Thrusters (63/95) (I did 55#....that's 10 more than before)
Row 500-M
30 Walking Lunges
30 Burpee Lateral Tire Jumps
30 SDLHP (63/95) (I did 55#)
Run 400-M

Time: 46:01 (not great at all. That was the longest time of all the people that came in before me.)

Got to do the rower today for the first time. It's really not bad at all.
But OH MY GOD!!! The Burpee Tire Jumps were HORRIBLE!!! You do a burpee and instead of jumping up and clapping, you jump straight into a big tire and out the other side. That's one. I think it probably took me 10 minutes to finish all 30 of them. HATED them!!! In fact, Michael did SIX and quit them! HA!

I felt very little compulsion to push really hard today since I knew my fellow people at home were doing a different workout than me. And Jason didn't push me much since he didn't know me and I already made it clear I wasn't pushing. (its the holidays!!!)

Miss everybody!