30 June 2009

I rolled down to Clarke Field on UT campus this morning for a workout with the regular Tuesday crew.

WOD: with Austin Unscared

Start with one round (4 minutes, 8 sets) of tabata squats, your highest scoring set = "x"

"x" = your rep count for the WOD

"3 rounds for time"

x dumbell thrusters

3 ten meter sprints

x dumbell swings

3 ten meter sprints

x renegade rows

Felt good on the warm-up, legs still sore from "Angie" but oh well... got a high score of 20 on tabata squats. So for me, x = 20. My legs were starting to complain, but I was thinking "nice round number, lets do this..." HA! Then the pain ensued! With 40 lbs DBs I completed one round, plus the thrusters, swings, and 2 renegade rows of the second round at the twenty minute time cap! Yeah it was a tough workout, but I took too long on this one today. I didn't stay with it mentally... I cupcaked.

cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain

See also: Dutch Lowy on feeling sorry for yourself. I tell you what though, I didn't gaze longingly at those damn dumbells!

mmmmm tacos

A receipe for paleo-friendly chicken tacos by Eat.Move.Thrive! Tasty!

29 June 2009

WOD: @ CrossFit Central

"Angie"

for time:

100 pullups

100 pushups

100 situps

100 squats

23:06 rx'd. Tanked a bit on squats at the end, but overall feel pretty good about my performance today. Shaved over a minute off my last time! And... my toe didn't really bother me - good to go through the whole warm-up/run!

28 June 2009

"It is easy in the world to live after the world’s opinion; it is easy in solitude to live after our own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude."

- Ralph Waldo Emerson

WOD: Rest Day!

27 June 2009

WOD: free indoor Kettlebell @ CrossFit Central

AMRAP in 15 minutes

12 KB American swings

6 sprawl to KB SDHP

12 KB lunge pass

short run (maybe 50m)

With a 16kg KB I finished 6 rounds, 12 swings, and 6 sprawls at time. Fun workout, but I definitely felt the heat (only 9AM I know but it felt seriously hotter than my usual 6AM workout time).

26 June 2009

WOD: @ CrossFit Central
16 minute partner workout
8 rounds of 30 seconds work, 30 seconds rest:
barbell deadlift @ 135lbs
barbell squat-clean @ 135lbs

1 round = person1 deadlifts for 30 sec, person2 deadlifts for 30 sec, person1 squat-cleans 30 sec, person2 squat-cleans 30 sec

Brian and I teamed up for this one, our combined score was 205 reps as rx'd. The deadlifts weren't too bad, it was the squat-cleans did me in... Brian was much more consistent across both movements. It was a good, tough workout today!

Oh yeah, we wrapped up class with Tabata pushups! My rounds: 22-12-8-6-5-5-6-6. That's a score of 5! Ouch...

Check this out: Do you believe?

the ninja rope climb!

I'm a lighter guy, which is probably why I find rope climbs fun, but when my toe is no longer jacked up I'm giving this a shot.... Toe strength and flexibility!

Video by CrossFit One World. He just steps up the rope!! Crazy...

25 June 2009

"The best of all medicines are rest and fasting."

- Benjamin Franklin

WOD: Rest day!

24 June 2009

WOD: @ CrossFit Central

I'll call this one "tabata sandwich"

Slice one:

two minutes of tabata squats (20 seconds work and 10 seconds rest, rest standing up)

Meat:

5 rounds for time

run 400 meters

20 dumbell floor press @55#DBs (like DB bench press, only on a med ball)

Slice two:

two minutes of bottom-to-bottom tabata squats (rest position is a below-parallel squat)

On slice one I scored 17.

DNF the meat: completed 3 rounds + 3 press at twenty minute time cap, first round rx'd DB, the rest at 45# DBs, subbed 500 meters row for each run.

On slice two I scored 11.

Performance wise my tabata squats are improving, it was the DB press that killed me. Probably should have scaled to the 45s from the start, so as to keep consistent output throughout the WOD. Just yesterday I listened to Paul "Apolloswabbie" Eich discuss scaling to facilitate ratcheting up intensity - intensity being key to improving fitness - in his recent interview on CrossFit radio.

Oh well. Live and learn... but man did I get my ass kicked today. It's been awhile since I've wobbled out of the gym with shaky legs and arms, wondering if I'm good to drive yet... good stuff!