June 19th 2011

Level 4 Crossfit (L1 Class)

Went to the 10am crossfit class. It was a decent class with some good core work. It included one legged bridges were one foot was resting on a tall box and some sprinting work. The final workout consisted of 20 Squats, 15 dumbbell push presses (35lb dumbbells), and 10 burpees with a minute of rowing before each movement. After that, it was a 400 meter farmers work. I started out and did the first 200 meters with 2 40 kg kettlebells (96 lb). I ended with 36 kg kettlebells. I had to put them down many times because me grip was blasted.

INT Track Workout

1 Mile warmup.

4 Rounds of: 400m Timed, 100m walk, 200m jog, 100m walk.

1 Mile cool down.

Times: 1:16 / 1:13 / 1:13 / 1:15

June 18th 2011

Bouldering

Went bouldering with my half brother at a new gym today. I sucked at it because I don't have the technique and my grip strength on the tips of my fingers failed quickly. Ill be going back because it is something that I want to work in addition to being possibly beneficial.

June 16th 2011

LSD Biking

Long bike ride to ad from work. 25 Miles total, 12.5 Miles one way.

June 17th 2011

Level 4 Crossfit (Mobility Class and Level 1 Class)

Mobility Class:
Lots of upside down work and work on the shoulders. I pretty inflexable there so this is helping a lot. The end of the class was spent doing elbow stands and trying to force the arms to line up with the body while keeping a hollow back. The beginning of the class was spent rolling:

• 2 balls underneath shoulder blades, back flat on floor, curls.




• Downward dog pose




• Hip rotation on yoga block




• Using a softball, stretching of hipfelxors (layed flat on back and externally/internally rotated leg while hipflexor was on a softball)

Level 1 Class:

A few sets of Military presses. I need to focus on a few things: keeping my elbows forward, not arching my back to make it more of a bench press, keeping my abs, quads and gluts locked down. It is going to be harder to do this way but hopefully it will get better. Maximum weight was 50 kg for 3 reps.

Maximum Rounds workout:

• 4 Clapping/Kipping pullups




• 6 Clapping/Regular pushups




• 8 Squats

The maximum amount of rounds of this in 12 Minutes. Score: 18. The first 9 were 100% clapping but that became difficult to complete the rounds.

LSD Run 5.2 Miles

• LSD run of 5.2 Miles



• In Highlands, out and back, course on out bound is all uphill for 1.5 miles and mostly flat for last mile or so.



• Time: 38:15



• I probably put more effort into this run than a should have.

June 15th 2011

I slacked off on updating this for a little bit. Woops.

CHI Run

Total of ~ 4.5 Miles. 1 Mile warmup, then 2.8 Miles in 18:55 minutes (6:45 pace), then 1 Mile cool down.

June 6th 2011

Level 4 CrossFit (Level 1 Class)

Low bar squating technique

4 Rounds of 400 Meters and farmers walk, (Max weight 104 kg)

Max Pullups (14)

Pushups (50)

June 5th 2011

Rest Day

June 4th 2011

Level 4 Crossfit (Level 1 Class)

This excersise was shared with a partner who did half the work of it

• 800 meter run, trading off a medicine ball 20kg in overhead carry



• 100 "air ball" squats, squating with ball and throwing/catching ball



• 100 medicine ball situps



• 100 step into passes



• 100 pass arounds



• 800 meter run, trading off the ball again in extended overhead carry

This murdered me but thanks to my partner Dave, we achieved the best time of anyone and with the heaviest ball. Completed in 20:06. My shoulders are definitely weak compared with the rest of me.

Level 4 CrossFit (Basic Barbell)

Bench press the entire day. Worked on form.

• Arched back



• Pull lats down and shoulders together



• Thumb around bar......



• Max weight achieved: 5 reps of 80 kg (176 lb)

June 3rd 2011

Brief Run

• 2.5 miles


• 1.25 miles to the pool and 1.25 back


• Pavement


• Hills


• Slow pace

INT Swimming

• 25 yard Pool



• 200 yard w/u



• 5 rounds of 100 yard sprint, 3.5 minutes rest with 50 yard paddle



• 200 yard c/d

Times:

1. Fastest: 1:34



2. Slowest: 1:39

PST Workout

• 50 Pullups and 200 Pushups completed as fast as possible



• Pullups: 12/12/10/8/5/3



• Pushups: 50/50/30/28/22/20



• Time: 10:22

Core Workout

2 Rounds of:

• 40 Situps



• 40 Crunches



• 40 Side crunches (each side)



• 40 Reverse crunches



• 40 Leg Levers



• 40 1/2 Situps

June 2nd 2011

Level 4 CrossFit

• Rackpulls, sets of 5, max weight achieved was 110 kg which did not feel bad. I don't know if I was maintaining my form though

5 Sets of:

• Max Weight "Bumper Plate Carry" across gym (65 kg)
• 10 Goblet Squats with yellow kettlebell

June 1st 2011

Bike to Work

As a workout, I used my bike to get to work. It is 16 miles one way so a total of 32 miles on the bike that day. It took a little over an hour of actual riding time. On the way back, I got a flat but luckily a bike shop was not far.

May 31st 2011

Level 4 CrossFit

Warmup

• Roller/Lacrosse ball work
  


• Medicine ball toss



• Walking stretches



• Windmills

Three cycles (30 reps, 15 reps, 7 reps) each of

• Air Squats



• Situps



• Kettlebell swings (yellow)



• Box Jumps (red)



• Squat Thrusters



• Wall balls (grey)

Time: 16:3x

Comments:

The workout destroyed me. Cordination with new movements is not one of my strong suits and finding a rythem for the bottom three excersises for me was tough. I used a yellow kettlebell (light, should figure out the weights of them). I did like the windmill strechercise at the beginning though, I felt the stretch in that.

LSD Swim (2300 yards)

• 25 yard pool



• 46 laps



• Time: 46:44



• Pace per 500 yards: 10:10

May 30th 2011

Level 4 CrossFit (snatches whole session)

• 8am CrossFit session
• Stretching on rollers/lacrosse balls
• Medicine ball throwing warmup
• Just bar snatches, a few sets of 8 reps
• 25 kg snatches, same
• 30 kg snatches, same
• one set of 35 kg snatches
• Sets of 30 kg snatches for remaining 15 minutes

Comments:

Not too good at these yet. There is a whole lot still wrong with them. I need to use more of my jump to get the bar up. Arms should be ropes. I did make improvements throughout the session though and I look forward to becoming proficient.

Biking, Long and Hilly, 15.5 miles

• Distance: 15.5 Miles
• Time: 1:12:17
• Bikes almost to Golden Gardens park along the shoreline. Many hills to deal with but was a good ride.

Comments:

My seat could be a touch higher. Otherwise good.

May 29th 2011

CHI (Continuous High Intensity) CSS Swim

• 25 yard pool, heated
• 200 yards warmup
• 500 yards in 8:42
• 10 minute rest
• 500 yards in 9:22
• 200 yards cooldown

Notes:

Solid swim time. I thought that I would have lost a lot more off my swimming speed given many months of not swimming at all. Not the case though, the time I achieved today is only 4 seconds slower than my record for the 500 yard swim.

May 28th 2011

CrossFit Personal Training

Learned about core exercises and began to learn about some Olympic lifting technics.

Three Rounds of:

• 8 x 95 lb Rackpull
• 20 x ~12 inch box jumps
• 500m Row

Time : 10:30

Leisure Bike Ride

52 Minutes

10.3 Miles

Many Hills (3 Miles worth)

Back to the blog

I've been away from keeping track of my workouts using this blog for a long time. Essentially I got busy and I lost my consistency. Being busy is not an excuse though, I should kept to it and because of this, I have lost a lot. My running tapered off and I have only done a few runs in the last 8 months. After, expecting myself to be able to start running 13 miles right off the bat, after a few weeks of that, Ive earned myself a shin splint like a dip shit. Additionally, my calisthenics scores have dropped, particularly in pullups.

On the good side though, Im motivated to get my scores back. Currently, I am able to do well over 50 pushups still, and over 10 pullups. Ive joined a CrossFit gym and am learning about many different exercise technics to add to my regimen. After my shin splint heals up, I will return to running gradually, hopefully to compete in some Ultras before I join the Navy in about 18 months from now.