Two Hard Days.

I started at the local crossfit gym this week and after two days all I can say is "ouch!"

It has been a blast and I can't wait to do more next week but it was not easy. My legs and shoulders a wreck. I did Nancy on Wednesday:
400m run
15x 95# overhead squats
5 rounds

It was hard and the first round of squats felt impossible. I had to drop the weight in the third round by 10#'s and that helped alot. Final time 31min.

Yesterday I did THE shoulder day.

1 shoulder press
2 push press
3 push jerks

You have to complete all 6 without a rack or drop until failure then:

2 push press
3 push jerks

same as above then:

3 push jerks

after failure on the jerks run 400m .
3 rounds

I did the first round racking the bar after each set. I did about 6 rounds of all three, about 15 rounds of the press/jerks and about 4 rounds of just jerk

the second round setting the bar down or racking was a failure. I could not do a press and only did about 3 rounds of the press/jerks and about 3 rounds of just jerks.

It was about the same for the third round. Needless to say I did a shit load of pressing and I had a tough time holding my arms up to drive home after.

I will take Friday and Saturday off then do something on Sunday, not sure what yet. I do know that its Halloween bitches and it time to relax.

Burpees, Rest and Crossfit

Phil and Jon started the burpee challenge. I hate them. The way it works is you do 1 more burpee then the day before for 100 days. But they started with 25 on Thursday. I did not start till Sunday meaning I had to do 106 to catch up. On top of that I did the KB complex but lets go back.

Thursday I did a simple crossfit total day. Some squats, nothing over 225#s, some shoulder press and some dead lifts. I was pretty burnt out from the 120's on Wednesday but I did something.

Friday I took a rest day.

Saturday was fun. I went to a local crossfit gym for a free workout/introduction. I was really impressed with the whole set up and the mentality they had. I wish I could see a class first but regardless I plan to join next week.

My hip was bothering me on Sunday but I think I just pissed it off and it seems better now. I will take a rest day today to keep from aggravating it further.

120 and bloody hands

I did the WOD yesterday.

Ten rounds for time of:
12 Burpees
12 Pull-ups

NOT FUN. I had a previous pr of 23:53. It was not that fast. I tore the shit out of my hands for 30:15. over 6 minuets slower. Now I cant be too upset because I am still early on my road into fitness but it sucked. As you can see below not only was my arms and back not very well prepared for the pullups but my hand was definitely not.



my left hand started bleeding in the same spot as the blister above in the 4th round. It didn't really hurt but the blood mixed with the chalk on the bar and ground was impressive. At least it was to me, the 24hour fitness employee who informed me chalk was not allowed in the gym (lame) asked me to clean it up and did not look to happy about the white hand prints on the ground wiht little blood drops in them. I kept using the chalk after he asked me to stop, there was no way I could have finished without it.

I again got tons of strange looks but I monopolized the pull-up bar/tricep pull-down cable area in a very crowded gym. Once I got started nobody wanted any part of my sweaty little are.

I have decided to follow the crossfit model of 3 on 1 off so today is a rest day and I think it is well deserved. Back at it on Thursday.

TRB Continues

I skipped the filthy fifty yesterday, not because I was scared!
In its place I did the posted WOD from the crossfit main site

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I did the WOD with Phil who really put to home how lame I am. Jon did it on his own later that night

Jon: 7 Rounds + 5 Thrusters
Phil: 7 Rounds
Pat: 5 Rounds + 5 Thrusters and 7 Powercleans

It was hard. I felt good about my strength, the thrusters did not seem too bad and they didn't bother the hip. The SDHP's killed my back but I think that's just conditioning. I haven't put that kind of stress on my body in a while and I think it was just pissed.

I plan on doing the main site WOD again today

Ten rounds for time of:
12 Burpees
12 Pull-ups

The last time we did this I was fastest. I don't think that will be the case today.

Check it out

TRB: Days 6 and 7

I said I would know where I stand by the end of the week and I was right. My hip is holding up better then I thought and my strength is not as far gone as I had anticipated. After doing one of the ladies I am happy. Cindy was killer but I did 20 rounds, 2 more then I expected to, and did not die. Don't get me wrong I nearly puked at about the 15 min mark but I held back. I took Saturday off to recover, I still hurt two days later, then got back to it on Sunday.

Friday:
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pat: 20 rounds

Sunday:
Complete KB complex
10x 1 arm KB swing+
10x RTW (Both Directions)+
10x Figure 8 (front-to-back)+
10x Figure 8 (back-to-front)+
10x Goblet Squat+
10x Push Squat+
10x Standing Halo+
10x Deck Squat+
10x Half TGU (10 each side)+
10x Windmill (10 each side)+
10x 1 Arm OHS (10 each side)+
10x Get-up (10 each side)

Also did 50 2 arm swings+
10x KB snatch (10 each side)+
10x KB Press (10 each side)+
more swings and presses.
All with 35# KB

It was a good workout that is harder then it looks.

So Monday I will look to do:
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Its an extreamly hard but fun workout that I may not be able to do fully if the KTE or wall balls bother my abs or hips but I will give it the college try.

Days 3, 4 and 5

So I did what I said I didn't want to do. I skipped the workout on Wednesday. I did it for a couple of bad reasons but the one good one was that I was ridiculously sore and felt it would have been counter productive to kill myself two days in row. Of course that is the plan today. I did the Ghetto-Bells workout yesterday and plan on doing Cindy today with Jon and Phil (if Phil takes his big boy pills and comes out to play) The last time I did Cindy I almost died, today I die. So I will eat hearty because...



That was lame I know but go fuck yourself!

Ghetto-Bells
AMRAP in 20 min of
21 SDHP (53# KB)
15 Sit-ups
100m waiters walk with KB

Notes:
5 full rounds plus 21 SDHP
I have gotten some crazy looks from people in gyms before but nothing like last night. The waiters walk through a crowded Jimmy gym got me a lot of attention. the 53# monster KB looks heavy because it is and people wanted no part of my grunting across the middle of the gym. I love it

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I think last time I did 23. I hope to get 18 tonight.

TRB: Days 1 and 2

I am truly pathetic. After those big words I got a big fat "F" for my efforts on day 1. I had a big fat kid lunch and was a big sandy vagina (as Bri Bri like to say) and didn't go to the gym.

I didn't eat much better on Tuesday, Conic Taco is way to good for my weak ass to pass up, but did a good workout after work. I have to do it before I go home or all of the life is drained out of me after the drive and its damn near impossible to get motivated once I sit on my couch. I would call day 2 a C+ effort. I did my first Crossfit workout and that felt good and I did some deadlifts that hurt but in a good way.

Day 2 workout:

Seven rounds for time of:
75 pound Shoulder Push-Press, 21 reps
21 Back extensions

Pat: 15:52

Not bad all things considered. It was Rx'ed as shoulder press but I did push-press. I don't know if I would have finished if I stayed strict.

We will see how today goes. I plan on doing a workout from Crossfit Monrovia:

Ghetto-Bells
AMRAP in 20 min of
21 SDHP (53# KB)
15 Sit-ups
100m waiters walk with KB

We will see how it goes...

1...2...3.. DONT BE A SANDY VAGINA!!

The Road Back

OK today is the day! I feel good and excited about my first steps on my road back.



I have not posted in weeks but I plan to fully document my road back to fitness. It will not be graceful but it will be tough. My hip is feeling stronger and it needs to be pushed. It will be only a little at first but I will know exactly were I am at by the end of the week.

My goal is to win everyday. That does not mean perfection in my diet, although I will be making a lot of changes. I say that a lot but now it needs to be more then words. It means getting better everyday. Even if that is something small it must be something. If its reading articles to further my knowledge and keep me on the right path or eat clean all day of pr my squat I must win every day.

The gym will be easy. I know what I need to do there and first and foremost is get my hip strong. That means squats, dead-lifts, glute-ham raise, good mornings and cleans.

I look forward to the challenge.