All is well in Santa Cruz!

Hey Rob, it's been a long time. Santa Cruz is treating me well. Crossfit has fallen off my routine lately but I've been making up for it by surfing and running. Looking forward to another killer snow season! Keep in touch, Pete

Mark has left the building

This blog is a GREAT idea but since no one is on it anymore I'm leaving. Rob if you get this going again let me know...I'll come back. I'm still crossfitting stronger and stronger :)

m71- run "5k"

I ran and Jonah rode his bike. The route I chose is probably about 3 miles but I only ran did about 2.5 because Jonah got a flat tire. I felt good and my knee felt good. The following is just a reminder for me:...I ran from the crossroads back to 299 in 26:51...had to wait for traffic on 299 and helped Jonah up a few hills.

Jen's WOD for Oct.21st

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

I only did three rounds. Yeah, I know...only three.

Jen's WOD for Oct. 2oth

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 4 rounds in 20 mins. I was in slow motion that day. I used 45lbs for every exercise.

Jen's WOD...Cindy

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

I completed 6 rounds in 20 mins.

Jen's WOD for Oct.17th

Snatch 1-1-1-1-1-1-1 reps

I had a really hard time with this lift. It felt so unnatural...this is a hard lift!
I only practiced with the 15lb bar.

Jen's WOD for Oct.15th

For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups.

I cut this work out in half and did regular sit-ups.

45lbs. 6/25, 65lbs. 4/20, 65lbs. 3/15, 65lbs. 2/10, 65lbs. 1/5.

Jen's WOD for Oct. 14th

Deadlift 3-3-3-3-3 reps.
I'm REALLY stoked on this one. A few weeks ago I maxed at 85lb. deadlifts....this time I maxed at 115 lbs. That's a big gain for me!

45lbs, 65lbs, 85lbs, 105lbs, and 115lbs.

Jen's WOD for Oct.13th

I haven't been posting my work outs...so I'm going to catch up with the ones I can remember.
Seven rounds for time of: 75 pound Shoulder Press, 21 reps and 21 Back extensions.
I started with the Crossfit warm up. Then...R#1 15 lbs, 21 supermans, R#2 25 lbs, and 21 supermans, R#3 25 lbs, and 21 supermans, R#4 25lbs, 21 supermans, R#5 25 lbs, 21 supermans, R#6 45 lbs, 21 supermans, and R#7 45 lbs, and 21 supermans.

m70- burpees and pull ups

WOD: 10 rounds of 12 burpees and 12 pull ups for time. I only did 8 rounds in 25:19. I only stopped because it felt like I was getting too much post surgery pressure in my gums. Don't get me wrong I was also dying a bit after each set of burpees...it felt like I've been lying around eating kinda poorly for a week today. I did my best though and pushed it as hard as I could, had a good time, and am feeling real good. Already looking forward to whatever tomorrows workout brings:)

m69- thrusters, hang power cleans, and sumo deadlift high pulls

Today is my first day back from dental surgery. I haven't worked out since this last Monday. Surgery went well. I still have like 5 stitches in my mouth but the Doc said I can workout as of today. Did today's WOD: Complete as many rounds as possible 20 minutes of:95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps. I got a good workout but didn't kill myself...I'm easing back into it this week. I only completed 3 rounds and got to 5 reps of HangPowercleans at 20 minutes. I did the prescribed weight and reps so feeling pretty good...it's great to be able to workout again.

m68- shoulder presses, supermans

Sunday- off.
Monday- Seven rounds for time of:75 pound Shoulder Press, 21 reps21 Back extensions. I subbed supermans for back extensions. I did all 7 rounds but scaled it down to the following weight: 45#, 45, 45, 65, 70, 70, 70. I just realized today that the recommended weight was 75# not 70. Darn it. I was just thinking I could've done "the recommended" weight sooner into my sets too. Oh well, next time. I got done working out at about 1000 and had to go in for scheduled dental surgery at 1130. I wasn't going to even workout but am so hooked on it and love it that I did anyway. I can't workout again until this upcoming Monday...but I knew this was coming and so am ok with it. Just resting, watching movies, etc. This will be the longest break I've taken in a LONG time so I think in the long run it will be good for my body. I've been pumped and making some really good gains and will enjoy the rest and be ready to start tearing it up again this next week.

m67- Aftermath of "Mr. Joshua"

"Mr. Joshua"
Five rounds for time of:Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps

Friday- Off.

Saturday- Mr Joshua. This photo was taken this morning. It's actually the combined aftermath of Mr Joshua and whatever the other workout was the other day that included power cleans. I did all 5 rounds. Subbed regular situps for Glute-ham's but after all 5 rounds did about 15 Glute-ham's on a new swiss ball we just bought on sale for $15. Our home gym is getting rad...it's inexpensive and functional a.k.a. cool. My weight on each of the 5 rounds: 95, 145, 185, 185, 185. Dude. I couldn't even deadlift 185 ONCE like, what two months ago? Yesterday I did 45 reps with it...Crossfit works.

Jen's WOD for Friday..."ERIN".

Five rounds for time of: 40 pound Dumbbells split clean, 15 reps and 21 Pull-ups. (This was actually Thursdays WOD)
I did regular cleans instead of dumbbell split cleans....no dumbbells. So I started with the Crossfit warm-up, 3 rounds 10 reps of each exercise...then I started "Erin". The first round I warmed up with 2 cleans with the 15lb. bar, and then 13 more with 35lbs. 21 jumping pull-ups. 2nd round...15 cleans with 45lbs. 21 jumping pull-ups. 3rd and last round...15 cleans with 65lbs. 21 jumping pull-ups. I felt like I could clean more weight...maybe even the full 80 lbs...but I felt like I should stop for today. ~Jen

m66- Erin

"Erin"
Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-ups
OH MY GOODNESS...my arms are wrecked. I just did the above but only 3 rounds in 19:44. Round 1 in 4:50, Round 2 in 7:09, and Round 3 in 7:43. Brutal...I had to lay on the floor for like 10 minutes after the workout because my arms were/are hurting so bad. I went ahead and manned up and did my regular crossfit warmup 30 sec Samson stretches each side and 15 reps of everything else before the workout. That adds up to 108 pull ups...and I did most of them chest to bar (with kipping). Oh ya subbed dumbell split clean for power clean squats- 80# cause I don't have dumbells. This stuff is definitely working.

m65- "Ryan"

"Ryan"
Five rounds for time of:7 Muscle-ups21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.

I was weak today...I felt ok but was tired after my 3 rounds of warmup pull ups and dips...that's 45 of each...I might need to cut back on my warmup reps? Again, it was like doing muscle ups for the first time...that is so frustrating. I only did 2 rounds and was slow. Lot of people have been sick lately so I'm just counting my blessings that I'm not only healthy but able to work out. Hopefully I can feel stronger tomorrow.

Jen's WOD for Wednesday..."Ryan".

Five rounds for time of: 7 Muscle-ups, 21 Burpees.
I can't do muscles-ups, so I subbed them for 4 push-ups and 4 pull-ups for every muscle up. (So that's 28 of each, every round) I am still doing push-ups on my knees...and still doing jumping pull-ups. I'll get there!
I've been working out, but not posting my work outs...however, I have not been consistent with my work outs, so that made today's WOD a little harder! I only made it through 2 rounds. I did the Crossfit warm-up in 15 mins., my 1st round in 14 mins., and my 2nd round in 15 mins. Those Burpees are tiring!! ~Jen

m64 - DL, HPC, FS, PJ

Sunday- off.
Monday- Did Sunday's Crossfit workout: "Five rounds for time of:135 pound Deadlift, 15 reps135 pound Hang power clean, 12 reps135 pound Front Squat, 9 reps135 pound Push Jerk, 6 reps" except I scaled it. I did 4 rounds of 65#, 95, 115, 135. After those 4 rounds I was beat. One would have to be in incredible shape to be able to do that as prescribed! I didn't do Monday's WOD- weighted pull ups...my elbow was a bit overworked still from "Barbara" on Saturday and everything else before that. I was pretty stoked I could do 135 yesterday...especially it being my fourth round and that many reps...still getting stronger...I'm loving it.

M63- "Barbara"

Thursday- Off.
Friday- Off.
Saturday- Did only 3 rounds of "Barbara" in 25:42. Round 1 in 5:25, Round 2 in 7:05, Round 3 in 7:09.

m62- push jerks, squats, "Nate"

Sunday and Monday off.
Tuesday- Push jerks 5 rounds of 5 up to 115# and Squats up to 185#.
Wednesday- "Nate" 9 rounds completed in 20:09 of 2 muscle-ups, 4- 95# shoulder presses, and 8- 35# Kettlebell swings. That's right - I DID 18 MUSCLE-UPS! YEAH BABY!!! My knee seems to be getting better and better :)

Ella (age 4), Hannah (6), and Jonah (9)

Pictures of kids doing Crossfit kids workout (and warmup beforehand). Hannah and Ella: 3 rounds of run 200m and 25 (air) squats. Hannah tore it up! She did 4 rounds in about 10 minutes (I forgot to stop the stopwatch - taking pictures, 3 kids, etc). Ella did about 1/2 a round :). Jonah: 4 rounds of Run 400m and 35 air squats. I told them not to drink very much water beforehand...Jonah didn't listen...he got a stomach cramp and stopped after about 2.5 rounds.

m61 - run 400m, 50 squats

BOB- I'm a bit busy/scatterbrained as usual lately...what did you want pictures of exactly and for what? It gave me the idea to take some pictures of the kids today just for fun and to motivate them...they're doing the crossfit kids workout as I type. I know what your talking about with the butterflies...it's cause your planning on really pushing yourself cause I had them today. Did todays WOD in 15:05. It was tough...I felt as slow as a snail running...but with my knee I did the best I felt I could...I could feel it but it didn't really hurt...well, just a bit on the squats. I can feel it now but I think it's ok still. I'm taking tomorrow off so that will be good.

m60 - Muscle ups

BOB - dude, great to hear from you and see you on the blog again. I was out of town for 3 weeks which is why I disappeared...I continued working out hard though. The hotel I was staying at had a 24 hour fitness only about 2 miles away so that was great. Nobody seemed to really give me any "What the heck is this guy doing" looks. As a matter of fact people seemed curious/interested in a respectable way? Anyway, miraculously my knee is doing pretty good...based on having hurt it in the past and how it felt the same...I prayed it would get better...I love Crossfitting and it really helps me stay balanced. My prayers are being answered. I was hoping today wouldn't involve knees and wa-la muscle ups. It seems like running the other day loosened the tight hurt parts of my knee and tightened the other too loose parts of my knee almost as if it made everything work together to get my knee properly aligned again or something? I still believe it was thanks to praying with faith and doing my best to do what is right in life...I'd be ungrateful and untruthful if I didn't say what I just said...not just trying to be religious or dramatic. On that note I saw tomorrow is running and (air) squats...I feel ready to do it and will continue to work and pray for the best.
Including doing my first muscle ups, I think this is the third time I've tried to do them. Man, each time has been like the first time - HARD. I tried like 20 times before I got my first one today. I ended up doing 6 total. I had to stop because I about ripped my hand open below my index finger - on my palm - which would've been real ugly and problematic for everything. Again I realized it's not my strength but technique. Once I remembered the technique I nailed them fairly easily...I think next time I'll knock out at least 15 MAYBE even all 30. What I was doing wrong was not thrusting my torso parallel to the ground as I peaked out my pull up...that was the key for me. Altogether probably did about 55 pull ups and 55 ring dips in addition to the 6 muscle ups. BOB- I got carried away and forgot to answer your question...my back didn't get sore at all after virtual shoveling but I didn't even do the girls weight...just the 45# bar. The girl in the video kept her back super straight - like doing a squat, which is what I did...I think that is the key to not wrecking your back on those? I'm more stoked than ever on Crossfit and am following the WODs everyday except Sundays. BOB - Good job on all those pull ups and dips...you've got to get yourself some rings...go to the Crossfit site to like FAQs under equipment or something...I got the Powermax rings linked through Crossfit they were only like $30...great deal and they are great...I have two sets...they are dips on a whole different level.

9-26 WOD

Was not able to do muscle-ups due to lack of proper equipment (no rings), so I did the 120 pull-ups & 120 dips instead. Took me 30 minutes, but I was able to do it without any assistance, ie: jumping or counter balancing with weight. Last time I tried this workout, I got half way through and had to use counter balancing to complete. Feel pretty psyched about doing 120 pull-ups!

BTW: Anybody have any cool fitness pictures, clip art, or drawings? If so, could you pass them along to me?
Thanks,
Bob

Been a While

All,

Sorry I have not been posting on a regular basis. It seems that once things start to slip, they just keep slipping! I have still been crossfitting, but have not been posting. REALLY enjoyed the virtual shoveling the other day, my lower back is still thrilled! Seriously, great exercise. Plan on hitting the Y this afternoon and doing "Jeremy": 3 rounds for time 21, 15, 9 reps of overhead squats using 95lbs and then burpees. Last time I did these I used 85lbs, so we will see if I can hit the 95lb mark. The suspense is killing me.
Question: Since doing crossfit, does anybody else get nervous butterflies on their way to working out? The thought of pushing myself and not knowing what the outcome will be really seems to incite a nervous feeling in my stomach. I love this stuff!
Bob

m59 "Nicole", Virtual Shoveling, & Snatches

Today "Nicole" 13-12-10-10-10 and about 200 meters...pushed myself pretty good. Knee feeling ok...didn't hurt running - so glad - but not out of the woods yet...hopefully won't hurt tommorrow. Yesterday did WOD Virtural Shoveling :) only did the 45# bar - did do the correct number of reps however (over and back is 1 rep). Did 30 each side, then 25 each side, etc. Monday did snatches. Only did 75# but did them with decent form.

m58 - catch up

Highlights: I haven't been running much but decided to run a mile for time just to see what my base is. I ran it in 6:17. I couldn't believe it! I'm probably only at about 30% compared to how fast and comfortable I know I can run if I was in running shape. I've always been fast but never really seriously timed myself. I know I can run fast and after that time I'm REALLY excited to see what I can do. Wouldn't you know it...about a week later my knee started hurting. I think it's from over use due to having to deadlift and clean weight for shoulder presses, etc. Since we don't have a rack my knees have been getting overtrained. I didn't even think about it until like 5 days after my knee started hurting. I never felt it working out... only afterwards...it felt like I bruised my knee...I thought it was from the deadlifts sliding up and down my knee. My shoulder gave me problems for like 5 weeks but since it never hurt working out I just kept going...it's better now. Tough to know whether my knee will just get stronger or worse. I'm apprehensive because I pushed it running years ago and hurt it... in the same spot that it now hurts... so I think I need to rest it...bummer. I think I'll give it until Monday and then start working it again.

Jen's WOD for Thursday

Jonah and I started out with the Crossfit warm-up and then did Tuesday's Wod: "Michael"
Three rounds for time of: Run 800 meters, 50 Back Extensions, 50 Sit-ups.
I did a total of 50 supermans, 50 sit-ups, walked 400 meters, and jogged 800 meters. I am not a strong runner yet. I noticed today that when I concentrated on my breathing, it was easier for me to run longer. Hhmmm. Anyway, over all it was a good workout. The Crossfit warm-up adds a lot to my work outs...as I've said before...it's a work-out in itself!! (Not an extreme one by any means...but decent!) ~Jen

Jen's WOD for Tuesday

Jonah and I had another great work out. We started with the Crossfit warm-up, and then we did "Fran". Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster and Pull-ups. I scaled the work out and did not do it for time. I did 21 thrusters with the 15 lb. bar and 21 pull-ups. 15 thrusters with 35lbs. and 15 pull-ups. And last, 9 thrusters with 45lbs. and 9 pull-ups. Man...those thrusters are tiring!! Taking today off...so I'll post again on Thursday. ~Jen

Crossfit did not kill me...I'm still alive!

Well, it's been WAY too long since I've posted. I have been working out...not as consistently as before...mostly swimming and the crossfit warm-up...but at least it's something! Mark has had several weeks of training for work, so that has interrupted our family work out routine. It's definitely more motivating to work out as a family. I miss it! But...tonight Jonah and I had a good work out. We are always a day behind with the Crossfit work outs, so tonight we did, "The Chief". (scaled, and not for time) I did 3 power cleans with the 15 lb. bar to warm-up, 6 push-ups, 9 squats. (still doing push-ups on my knees...but getting closer to real ones) 2nd round, same thing. 3rd round, 3 power cleans with 35 lbs., 6 push-ups and 9 squats. 4th round, 3 power cleans with 45lbs., 6 push-ups and 9 squats. Last round, 3 power cleans with 65lbs., 6 push-ups and 9 squats. Feelin good! ~Jen
P.s. WE NEED MORE POSTERS!!!

Mark57- seems to be going better than planned

I don't remember what workouts I did Monday...of course they were Crossfit WOD's though...three of them scaled. Highlights: Did 2 muscle ups -whoopee - man those are challenging. I'm sure I could've done more...did a lot of pull ups and dips trying to do the muscle ups again...it was my technique not my strength that was keeping me from doing them...I wasn't pecking my head forward like a chicken at the transition point - which I discovered after numerous attempts and which finally gave me the success I was looking for/trying to remember. I did numerous PR 135# hang power cleans - a good weight improvement for me. I did a PR 80# weighted pull up...I saw on Crossfit's comments that dudes are doing 100-130#s - WOW. I'll get there little by little. Also biked a few miles on some hilly trails on my 24" bike (only one gear - just the way I like it).
TUESDAY and WEDNESDAY off.
THURSDAY- Felt weak on Push Presses- later realized they were supposed to be push jerks- oh well- only did 95#. Finally got to do squats with a rack...so although this is a weak amount of weight, one has to consider the fact that I haven't squatted more than like 115# since high school. I did 225#. AND last but not least another new PR for me 205# deadlift.
FRIDAY, SATURDAY and tomorrow OFF.
I'm planning on doing a duathlon in May '09. I recruited a good guy I know who I think rips on mountain bikes. He's going to do the biking and I'm going to do the running. I did some research and it looks like I'm going to have to run consecutive 6 minute miles to do my part to win. I have to run 3 miles off road. He then bikes 7.5 miles off road. I then have to run 3 more miles off road. I haven't really been running consistently in like a year and even a year ago it was only for like 6 months. 6 minute miles ha! I don't think I've ever even run 1 mile in 6 minutes let alone 6 miles...but not because I don't think I can...I was just an idiot to sum it up. I've always been a fast dude but unfortunately an undisciplined fast dude. I may very well look back at all this writing I'm doing about this and laugh at myself but I'm excited right now and living for the dream...well see how it goes...I'll keep posting.

Mark 56 - skateboarding

Skateboarded yesterday (Fri) for about 1.5 hours. 45 min street skating, 45 min skatepark skating.

Mark 55 - 3 WODs scaled, little swimming

Today did 3 scaled WODs and then swam a little. Did Crossfit warmup, 20 pullups, 40 pushups, 60 squats, 2 rounds of 10 reps each of 45# and 65# front squats, 2 rounds of 10 reps each of 45# and 65# shoulder presses, 30 situps, 15 reps of 35# kettlebell swings, and 10 burpees. It was 108 when I was working out - that combined with skating yesterday and Crossfitting the day before...I had to push myself to get through today's workout but I did, and it was good. Went swimming at the lake about an hour after working out - I mostly just relaxed and treaded water and watched the kids. Feeling good - worked and tired but good.

Mark 54 - BOB response & 3 more scaled WODs

BOB- Been too busy to post/respond to your question. Tabata Something Else was cool...but I scaled it down so I'm not really up to par to comment. Regarding your home workouts - I Crossfit at home. I got a 300# Olympic weight set at Sports Authority on sale for only 150 bucks which happens pretty often - get their plates that have the handles built into the plate... I use them for kettlebell swings and farmers carry plus they are way easier to move around. I got rings for about $30 via a place recommended by Crossfit's website, I made a pullup bar out of pipe and rope from the hardware store, and bought some thick mats on sale from Sports Authority too.

I've been combining multiple WODs and scaling them all because they were too hard on me in full doses and I needed more recovery days in between as well. Granted I've been swimming too on top of it all, which takes away time, energy, and recovery time also. It's been working out great doing things this way, but I'm missing the challenge of trying to complete the WODs as prescribed. I should be caught up on the WODs finally by the end of this week (I'll still be a day behind but that's where I want to be) and then I'll start trying to do them as prescribed again. It's easy to get super pumped to complete them as prescribed and over do it/get burnt out midweek...so we'll see. I took Sun and Mon off. Tues did 3 scaled WODs: Crossfit warmup of course, Kettlebell swings 25#,35#, 35# (10-15 reps each), 50 pullups, 50 pushups, 50 situps, 50 squats, Shoulder presses 85# 10 reps, Push presses 95# 8 reps, Push jerks 95# 9 reps. Yesterday (Wed) I skateboarded for an hour or more? Street skated a long way to the skatepark and then rode the park. I fell pretty hard once (it's been over 2 months) in the little bowl, doing a frontside rock and roll, which is only about 2.5 feet deep but I fell a good 2 feet hard onto the concrete. Luckily it just hurt for about a minute...what doesn't break you makes you stronger...that really is true - I saw a show about it in on Discovery Channel? a long time ago - seriously.

No time for the gym

Due to some ramped up efforts at work, my lunches will most likely be working lunches for the next 2-3 weeks. I will be unable to get to the gym most days, so I am working out early in the morning at home. It's not so bad considering that I wanted to get back to waking my kids up early for some morning wake up exercises. After some light stretching and a scaled WOD for the kids, I try to hit it hard with different no-weights-needed exercises.
Today's workout: 50 box jumps, 50 burpees, 50 walking lunges, 50 hanging leg raises. Took about 19 minutes. Not sure yet what tomorrow will bring, but I cant wait regardless!

Mark 53 - Three days later 10 lbs stronger

Took Thur and Fri off. Combined 3 WODs (scaled) today. Did: Thrusters, Muscle-ups, "Tabata Something Else", and Deadlifts. I did 195# on deadlifts. Word to your mother.

Mark 52

Did three scaled WOD's today. Back squat, shoulder press, deadlift, double unders, supermans, situps, pullups, dips. Last week was too crazy to plan ahead enough to do squats at my buddies not to mention I wouldn't try maxing out on a 3 WOD day anyway. So on that note I got up to 115 on shoulder presses and 185 on deadlifts...115 felt heavy??? I think I could shoulder press like 155 or something in high school. I should probably be wearing panties right now. I'm going to start doing less reps and as close to the prescribed weight as I can handle because I need to increase my weight on lifts. I felt pretty good deadlifting 185...I could've done more. Taking tomorrow off and then doing the next 3 WOD's we haven't done yet on Friday.
BOB- Great to see a picture on the blog, pictures/videos are always cool, and thanks for your comment.
NOTE: I already posted the above but then remembered that I had tried to max out on deadlifts once before (although I didn't really try to MAX out today). I copied and will paste it below. I've improved quite a bit already since this was posted on 07-12-08:
"Maxed out on deadlifts afterwards. It's not a respectable amount of weight but it's good for me where I'm at being new to it and all - 155 lbs. I felt great and strong doing it but when I tried 175 it felt like it was strapped to the floor. I anticipate being able to lift it very soon - I'm pumped - I like the way these lifts make you feel and can tell there going to strengthen me considerably and rather quickly". YEEEEAAAAAH BABY!

Mud Run

The 2008 mud run team! Jarred, Bob, John, Jeanne, Roger. We came in last place in the corporate division, but we had a great time. Distance was 8k, time was 1:24.

The winner did the race in under 34 minutes!

Rest Day - NOT!

Since I didn't hit it hard on Sunday, I figured I would make up the WOD today.
3 rounds for time:
15, 12, 9 135lb thrusters and muscle-ups

I scaled the thrusters to 105lbs, and subbed dips for the muscle-ups (Wuss)
Time: about 10 minutes.

Mark 51

As you can see from my posting number I've been in Area 51 for awhile. I haven't posted in like 10 days or so, last week was crazy busy and I felt like my postings would've been boring because I've scaled down the WOD's so much lately. I'm still doing the best I can but it seems when I do a WOD as prescribed I get too worn out to keep up as the week progresses. I don't like to work out to be stronger and fitter yet feel tired and vulnerable all week - I'm just not fit enough yet to keep up. I've been doing all the WOD's (scaled) and it's cool getting more comfortable and used to the different lifts, etc. I'm probably going to post less often just due to time and that I haven't felt postworthy with my average workouts lately. I meant to post a photo of my hands from the 150 rep 45# thrusters day...I wore holes in both my hands where my thumbs connect to my hand, from the knurled part of the bar. I was really into them because Jonah was racing me and I didn't even notice until I was almost done. Going to wear gloves on those next time. Going to workout tomorrow and do 3 WOD's (scaled) to try and catch up closer to the current WOD.
BOB- I can't even really imagine doing deadlifts that heavy...that's cool. Not really sure what I can do...I've never REALLY tried to max out...and I won't for some time since I still feel like my body is still getting used to light weight. Like everything it's just a matter of time. I'll get there little by little - good for you.

8/18 & 8/19 WOD

I feel out of the loop because I have had so little time to hit the gym, and have been doing my workouts at home. I have needed to revise much of the WODs due to lack of equipment. Anyway:
8/18 - Tabata Something else
I cant remember the specific rep counts, but my total was 332 reps. This workout almost caused me to meet Pukie. Being light-headed and loving it seems to be a bit crazy!

8/19 - Deadlift, 7 one rep sets
lbs - 245, 245, 265, 265, 265, 275, 295
This seemed easy after yesterday.
See Ya!

8/15 WOD

Have been out of pocket for a while, but have still been working out. Have needed to adjust some of the rx'd workouts due to not being able to get to the gym. I wont bore you all with the details.
Today's WOD: For time
50 pullups, 50 dips
40 pullups, 40 dips
30 pullups, 30 dips
20 pullups, 20 dips
10 pullups, 10 dips
It took me 24 minutes, and I needed to use some counter weight after the first 20 pullups. counter weight ranged from 30 - 70lbs as each set progressed. I could barely bend my arms to wash my hair after the workout!
Have a great weekend all.

Today is a rest day, but...

Today is our CrossFit rest day, but...we are going swimming at a friends house. Should be fun! ~Jen

Darn that bike ride!!!

Mark, Jonah and I worked out yesterday. We started with the Crossfit warm-up and then did thrusters. I used the 15lb bar and was on rep 25 when I started feeling my lower back again. DARN THAT BIKE RIDE!! I felt great during the bike ride Saturday, but apparently my back was not use to the bike riding position. I felt like I should stop doing thrusters, so I did. That was all for Wednesday. ~Jen

Jen's WOD for Tuesday, Aug.12th

Tuesday's work out introduced me to the snatch. I have seen the lift done many, many times, but I have never tried one. I started out with the Crossfit warm-up and then practiced the snatch with the 15lb bar. I was having trouble using just leg power. I think it's because the bar is so light, that my legs were having a hard time engaging. But...I really tried to concentrate on just using my leg power to get the bar up. We then had a quick dinner, and went swimming at a friends house. My lower back has been a bit sore from the bike ride I think?? ~Jen

Jen's WOD for Saturday, Aug. 9th

I started with the CrossFit warm-up. Then I did 30 SDHP with the 15lb. bar. This was the first time I have ever done them. They are tiring! I then did 10 thrusters with 25lbs, and 3 more thrusters with 35 lbs. The Missionaries were coming over for lunch, and I ran out of time to do any more reps. So....after the Missionaries left, Jonah and I went on a bike ride. We rode a good distance...up and down hills. It was fun. Good exercise! ~Jen

Mark 50. 2 WODs Sumo/run

Friday off.
Today, Saturday, hiked around looking for and moving (clearing) rocks for about 45 minutes for church volunteer work. Was tired today. Didn't feel strong. Felt like I should nap or something but didn't want to. I hate feeling like that. Did WOD (scaled) from about a week ago anyway. Sumo deadlift high pulls 45#, 45# Thrusters, Pull ups. Three sets: 50,11,8; 40,9,6; 25,8,5. Basically cut the WOD in half. The sumos were killing me today. I felt like I just ran a hard sprint after about every 10 reps. After lunch took an involuntary nap. I was just so tired I fell asleep. Slept for about 45 min. Early this evening felt quite a bit better, did WOD #2. "Griff" run 800m, 400m backwards, 800m, 400m backwards. I have my block roughly measured out and so my distances are approximate but fairly close I think. Did it in 14:09. It was a good workout. Never really ran backwards much before, but had done it a few times just experimenting. It really worked my quads. I'm ok with my time considering my serious lack of running and biking the last 8 weeks or so.

Jonah11

Thursday did the Crossfit warm up and then kept trying and trying to do a muscle-up for about a half hour, then finally stopped. I pretty much knew before that I couldn't do one because I can't really do a dip. But I was SO pumped up that I felt like I could do anything. So that gave me some hope, but still couldn't do it. Now on the Crossfit warm up I've been doing like about 10 Pull ups that touch my chest to prepare for another muscle-up day. Better luck next time!

Friday I just did the Crossfit warm up and moved a little bit of little rocks. Going to do a double WOD tomorrow, Saturday.

DID ALL THRUSTERS AND SUMO DEADLIFT HIGHPULL'S WITH A 15lb BAR
Today did the Crossfit warm up, followed by 25 Sumo Deadlift Highpull's, then 21 thrusters, 15 pull ups. Then another 25 Sumo Deadlift Highpull's, then 18 thrusters, then, last but not least, 12 pull ups. My body wasn't really liking working out today. But did it anyway. (before the work out we moved a little rocks as big as soft balls or bigger)

Then in the evening, my mom and I road on our bikes up decent size hills, and then rode back down the hills. We rode at least a couple miles. (subbed running with what I wrote on the left) Very hard and tiring, but needed it.

Catching up once again

I've been bad about posting my work outs this week....so I'll catch up in this post. Monday the 5th Mark, Jonah and I worked out. I did the Crossfit warm-up, then used the 15 lb bar to deadlift to clean to press to squat. (No squat rack) Then I went up to 35 lbs....and I finished with 45 lbs. I felt in control using 45 lbs, so I should be able to press more next time. We also swam with the family three times this week. For about 2 hours each time. Good times. We are planning on working out today, so I will post again later.

Mark, YOU DID IT!! Your first muscle up. I'm very proud and excited for you. We are married, so I know you already know this...but I wanted to post it anyway. Thanks for always motivating our family. You are a good example to us. :-) ~Jen

Mark 49

Mark's official first muscle up attempt result videos. The last video is just a cute one of our 4 year old.

Mark 48

Planning on posting again later today but want to catch up now because later is MARK'S OFFICIAL PASS OR FAIL MUSCLE-UP ATTEMPT which will be videoed and posted no matter the outcome :).
Tues- Crossfit warmup - subbed 2 rounds of dips with pushups. Did 3 rounds of: Run 400 meters, Kettlebell swings (10#, 25#, 25#)(used Sports Authority handled plate), and 12 pull ups.
Wed- Went swimming for about 2 hours which means playing not 2 hours of laps :)

8/7 WOD

"Karen"
For time:150 Wallball shots, 20 pound ball
Subbed 150 thrusters using 20lb dumbells in each hand = 11.05 time
Will not be working out tomorrow so that I can have fairly fresh legs for the 8k mud run on Saturday. Have a great weekend and happy crossfitting!
Bob

8/6 WOD

Todays WOD as on Crossfit site:
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
COULDN'T DO IT!
Used 40lb for first round, then 21 pull ups
Used 35lb for 2nd round, then 15 pull ups
Used 35lb for third round, then 9 pull ups
Time: 18.23
My legs were spent (may have been from the squats yesterday), and my lungs were burning before I got to the first set of pull ups. Man, I am a wuss.

Jonah10

Did the same work out as dad ( see mark 47) but with the weight of 15, 20, 25lbs. Went to do 30lbs, but had a feeling that I'd hurt myself, and I'm a kid. Planning to work out today.

Mark 47

BOB, my fellow consistent poster, thanks for your response and motivating posts.

My workouts were taking too long before and I was trying to figure out what I could do without. Jen, Jonah, and I all talked and considered what Bob does and decided to cut out our own stretching. We just did the standard Crossfit warmup yesterday and it was perfect. Of course if we feel the need to stretch something we do but are fit enough now to where the Crossfit warmup is just right. I know this may sound like a bad idea to some - no longer stretching to warm up and cool down - but it worked great for us yesterday and was all fun without stretching which has almost always been brutally boring for me. I was motivated and stoked before but now our workouts just got cut by at least 20 minutes and all that time and motivation is getting dumped into the Crossfit warmup and WOD. What a great system Crossfit is. So yesterday we did the WOD from a week ago. 1 squat, 1 shoulder press, 1 deadlift. Yeah we're a week behind from resting but won't let ourselves miss a WOD. We'll scale down and do 2 WODs a day if needed to not get too far behind. I like being behind on the WODs because I know what to expect and can plan / get psyched in advance. So as I was saying, yesterday did 3 rounds Crossfit warmup, and 95# on the WOD. We don't have any kind of squat / weight rack so have to deadlift to clean to press to squat which severely limits our squat weight. Going to have to get together with one of my friends with a squat rack/cage in the near future. Oh ya, we went swimming for about 2.5 hours yesterday too.

8/5 WOD

5 sets of 5 reps each back squats. Performed the exercise free standing, not using the Smith Machine, with proper form and range of motion, ie: butt was lower than knees at the bottom and I was fully standing at top. Set 1 = 185, Set 2 = 205, Sets 3-5 = 215lbs. Two sets of crossfit warm-up prior to squats.
Looking forward to the 8k Mud Run this Saturday at Little Creek Amphibious Base in Norfolk, VA. Myself and 4 of my co-workers are competing in the Corporate Team division. The link is asymcamudrun.com if you want to check it out, it looks like loads of fun. I will post results on Monday, and hopefully some pictures after that. Be back tomorrow.

Run the runway 5k

Back to work after the short trip to NY, and ran a 5k this morning at the Elizabeth City CG base. I dont think it was quite 5k though, given my time of 20.49. My previous pr for a 5k is just over 22 minutes, and I dont run as often now as I was then, so I dont think the race was 5k in distance. I did come in 3rd place overall ahead of all the rescue swimmers, so I was pretty stoked! Not going to the gym today, due to the run, so I will be back tomorrow with my WOD results.

Mark 46

BOB and ROB- What do you guys do before you do the WOD? In other words what all do you do to warm up? I usually stretch on my own and then do the Crossfit warm up. I used to max the whole thing then I changed to doing the minimum number of reps each exercise (10).

Mark 45

Wed. off.
Thurs- Still taking it a lot easier. Did minimum crossfit warmup minus pull ups and dips since just did the following: 3 rounds of run approx. 550 meters? followed by sit ups and then supermans. Did: run/30/30, run 20/20, and run 20/20. Was a good workout.
Today Fri went swimming at the lake for about 3 hours. The water was really clear today I could see all the way to the bottom about 20-30 feet depending on where you are. I saw three fish about a foot long each and chased them under water. I wasn't seriously trying to catch them but still got to about a foot away from them before they swam away. I wonder if I would've if I really tried. Going to rest and fast Saturday to Sunday.

Easy does it...

For Thursday...I did the Crossfit warm-up, 3 rounds, 10 reps of each exercise. I'm feeling stronger on my pull-ups. Well...my jumping/negative pull-ups that is. Then walked/jogged a half mile. I also did 30 sit ups and 30 supermans. Easy does it...I want to work out regularly...no little injuries to slow me down. :-) ~Jen

No time for a 15K

There is no way I would have time to run a 15k on 7/30 for the WOD. I am leaving tomorrow for New York to attend my Grandfather's funeral, and yesterday was the only chance I had to pack and get ready to go. I did however have time to hit the Y for a 30 minute killer.

5 rounds for time:
85lb deadlift - 15 reps
85lb hang clean - 12 reps
85lb front squat - 9 reps
85lb push jerk - 6 reps

The rx'd weight is 135, but I am not there yet. It took me 29 minutes to complete the workout using 85lbs. Pretty fun and intense workout!

Helen Delayed

Para-Olympics...always a silver lining! :-) I was more careful today. Wanted to break 50mph on today's descents, but settled for 42 due to headwind and concern about smacking into a deer if tucked in aerobar position. Ended up riding twice today for total of 17 miles. 1.5 mile hill attack was brutal, but satisfying. Bob, awesome about the CG signing up with Crossfit. I'm thinking second career, baby! Dundas family, great posts and videos! Lorrie and I are SO impressed and motivated to keep pushing the envelope. Speaking of pushing, I pushed Helen back to Thursday. After my AM hill ride and hauling sleds of wood with my Dad for 3 hours (see Rocky IV minus snow), I decided an easy PM recovery ride would be best. It was. More unconventional wood workouts tomorrow. Hopefully I can follow through on my date with Helen Thursday. Target is 15:54! ;-)

Mark 44

Haven't worked out since since I think Thursday last week...been working out too hard. Although we did go swimming yesterday which was fun. Climbed the climbing wall there like a monkey. I sing "The eye of the monkey" song all the time in my head, no wait it's eye of the tiger that's right. No I don't do either. Anyway Whitney and Jonah jumped off the high dive for the first time with no fuss. I was and am still impressed. Toning things down again. Today did crossfit warmup, burpees, thrusters, and overhead squats. Did light weight and didn't keep track of rounds, time, or reps. It was a good workout. The girls joined us again today which is great. Me, Jen, and Jonah each partner up with one of them and show them the ropes. Hannah wanted me to video her doing some pull ups and post them so here it is. Now that the smoke seems to finally be clearing we can start swimming!

ROB- Dude beware of unnecessary risks! If you eat it going that fast your working out days as you've known them could be over. Of course you could always do the para-olympics but that's not ideal. Jeff who posted on here a few times broke his hand like a couple weeks ago mountain biking...

Jonah9

Finally worked out. Did the Crossfit warm up. Then did Fran, but used a 15 pound bar for the thrusters. Then did some overhead squats with a broomstick because I couldn't do them with weight. Then did some burpees. Was a good work out. Yesterday we went to the Aquatic Center with our grandparents. That was a blast!

Jen's WOD for Tuesday

I did the Crossfit warm-up, 3 rounds, 10 reps of each. Then 15 burpees, 15 (15 lb) thrusters, 15 overhead squats with broomstick, and last 7 overhead squats with the 15lb bar. That was my first time doing overhead squats with weight. I was a bit nervous about the way it felt doing it with weight, but once I was warmed up, I was able to do 7 in a row. It builds up my confidence when I try something I'm unsure about, and I end up being able to do it. I had a good work out. I didn't push myself too hard. Being a Mom of four is slowing me down a bit....slow BUT sure. I'm definitely progressing. :-) ~Jen

Helen WOD

Humbled yet again by a woman. Helen beat me down and showed who was boss. 15.55 time as rx'd. I used the treadmill at the YMCA and had to walk back and forth to the weights, but I dont know that I could have went much faster even if I had the weights and pull-up station right next to the treadmill. Additionally, 55lb dumbell swings are no joke.

Catching up

Soo...Monday the 21st was the last time I posted. It's been a week. I felt something pinch in my left inner thigh while I was doing walking lunges, (From the 50's work out on the 21st) I felt it the next couple of days, so I didn't work out. I over did it a bit on that Monday, so I rested for a couple days. I did the Crossfit warm-up on Thursday. Kept it light. I didn't work out again until yesterday. Monday the 28th. Grandma and Grandpa D. were visiting, so we all went to the aquatic center to swim. We stayed for two hours. Swam, went down the big twisty slide, climbed the water climbing wall, and off the diving boards. It was a lot of fun! I really enjoyed the climbing wall. It looks like a traditional climbing wall, not as high, when you get to the top, you fall into the water. So...it wasn't a Crossfit work out, but I still got some exercise. :-) I'm ready to start up a weekly Crossfit routine again. ~Jen

This just in!

All,

Go to the attached link to view a write-up about the Coast Guard soliciting CrossFit to conduct some consultation and training. Pretty interesting stuff.
Be back later with my Helen time.
Bob

Biking & Crossfitting in Western NY

Hills, hills, hills! Drove up to Honeoye, NY with kids this weekend. Jack met us here and we started each day with a 25m bike ride. Crazy ascents and descents! Went for 50mph, but topped out at 48mph. Thought my bike was going to come apart, so it's time to retire the 'ol Performance model. Looked at some Specialized models today, but none grabbed me.

Lost my window to ride today. Left me feeling lethargic and lost. Won't make the same mistake tomorrow. Planning on biking approx 25 miles then introducing Helen (3rds for time of: 400m run, 55# x 21 db swings, 12 pull-ups) to Dad's high school soccer team. Hope they can hang! :-) Looking forward to seeing everyone's Helen times tomorrow.

7/28 WOD - Crossfit Total

My second time doing the CFT: Back squat-245, shoulder press - 130, deadlift - 295 = 670lbs.
This is 5 lbs less than my last CFT, but I think my form was better this time on the squat and deadlift. I think my squat and shoulder press could be better if I had access to a squat rack. I have to pick the weight up from the floor for the shoulder press, and I have to remove the bar from the incline bench for the squat (awkward). But I think it wont matter as long as I continue to do the movements the same way each time.
Be back tomorrow!

7/25 WOD "Jeremy"

For time, 21-15-9 reps of 95lb overhead squat and burpees.

I couldn't safely/properly perform the overhead squat with 95lbs, so I went with 85 instead. I completed the WOD in 12.52. Ran a 7.30 mile afterward just cause.

I need to work on Overhead squats.
Have a great weekend all!

m43

Tues- 200 sumo deadlift high pulls with 45# bar - really tough after mondays workout.
Wed- push jerks with 45# bar and 65#s. Did good did at least recommended number of reps per WOD from Tues? Officially worn out and tired from last three workout days.
Thurs- off.
Tomorrow- probably another off day? I might need one more day to recover?
All the girls worked out with us yesterday and did good. Hannah did really good. She did like 7 pull ups from not having done anything in months she's a strong 6 year old girl.

Jonah8

Worked out yesterday. Did the did the standard Crossfit warm up. Then did a decent amount of push jerks of the weight of 15, 20, 25 pounds.
Bob-Excited to hear how well you do on your race.

FRAN WOD 7/24

What a humbling experience! 13.59 Fran time, but I did the WOD as rx'd.

Just found out I am going to participate in the Run the Runway 5k at the Elizabeth City Coast Guard base on Aug. 4. Evidently the course is laid out along the different runways on the base, so it should be interesting. I will post my time following the race.

Jonah7

Replaced rowing 2k with this, 200 Sumo-Deadlift High Pulls with a 15 pound bar. Was hard, but finished. Can't wait to workout tomorrow.

7-21 & 7-22 WODs

I am a day behind with the WODs, so please excuse my dates.

7-21: First time doing the Filthy fifty, and I have to say it was the most demanding workout yet. i finished in 40 minutes, but did have to sub a few items (good mornings for back extensions, 12lb med ball thrusters for 20lb wall balls, 150 jumping jacks for 50 double unders). The burpees killed me!

7-22 WOD: Row 2k. finished in 8.02 and then did about 20 minutes of abs.

Life is Good!

What happens when you do a box jump incorrectly?

Well....let me show you. See picture above. I was on jump 28 when I didn't jump far enough into the center of the box, and my right toe slipped off. My shin slid ALL the way down the box. But...I'm happy to report, I finished my 50 jumps. I was determined!

So Monday's work out...I started with the Crossfit warm up. 3 rounds, 10 reps of each. The warm ups are getting a lot faster for me. I then did 50 box jumps, with a slight intermission that I've already explained, 10 jumping pull-ups, 30 push presses with 35lbs, 10 supermans, 50 regular jumps with jump rope, 10 steps/walking lunges, 10 basketball throws in the air (replacing wall ball shots) 10 sit-ups and last 10 swings with a 10 lb weight. (to replace kettlebell swings) I did less reps of each exercise so I could do all the exercises. I was worried my body wouldn't make it through the whole work out if did 50 reps of each. I actually got to my last exercise, burpees, and my lower stomach cramped up. So I figured I should stop for today. I was bummed, I actually like burpees. I was looking forward to them. We had fun working out with the Missionaries. They were having fun, and it was motivating to work out with someone new!

Great to see Bob and Marilyn posting!! I like it. ~Jen

Jonah6

Worked out yesterday with the missionaries. Was fun. Did the Crossfit warm up. Then did fifty box jumps on a 25'' toolbox. Then did fifty jumping pull ups, followed by 50, 5 pound, kettle bell swings, then did walking lunges, 50 steps. Then did fifty sit-ups. They're really supposed to be knees to elbows. Then 50 push presses with 15 pounds. Then did 50 Superman's, then 50 wall ball shot with a basketball. Then did 50 burpees, then, last but not least, 100 jump rope. Was a cool, but challenging. Bob- It's cool that your now on the blog and that you're real into Crossfit.

ATTENTION ALL BLOGGERS (m42)

BLOGGERS- I have an idea/suggestion. I think it's a pain to try and keep up with the comments. Why don't we just comment to who we want to comment in our postings that way you don't have to look back to see if anyone commented and we can all be better informed and get to know each other better? For example:

BOB- Don't know you but if your a friend of Rob and your on this blog and have been crossfitting then I'm sure we'll get along great. Stoked to read your post.

MARILYN- You and John are really doing well at golf. I like that you're competing and beating lots of people it makes me proud seriously you guys have been impressive. Plus your hike/walks, etc. It's motivating.

Did Crossfit WOD from yesterday. It's the missionaries off day and they came over to workout and have dinner. Elder Peterson did really good for being on his mission he did most of it. It was fun and motivating Elder Peterson is a lot like me - really motivated and excited about Crossfit stuff. Anyway did: 50 Box jump, 24 inch box; 50 Jumping pull-ups; 50 Kettlebell swings, 25lbs; Walking Lunge, 50 steps; 50 Knees to elbows; 50 Push press, 45 pounds; 50 Supermans; 50 Wall ball shots, regular basketball (going to make a 20lb wall ball); 50 Burpees; 50 Double unders. I totally improved on my double unders big time - I'm doing them like 80% better.

Happy to be included

All,

I want to thank Lorrie and Rob for getting me the link to this blog. So far I have only scanned the contents, but I will take a closer look when I am not at work. I will add some stuff to my profile, but until then: I have been following the principles and workouts outlined in Crossfit for about 2.5 months, and I have never seen such gains in fitness. I post on the Crossfit site from time to time, and I check it daily for the WOD and to review video. Most of my WODs are performed at the YMCA, so I often sub exercises that are not YMCA practical.

Anyway-glad to be here and will be posting more in the future.

Bob

Jonah5

Worked out Saturday. Did the Crossfit warm up. then did three sets of five of dead lifts, 35, 40, 45 lbs. Then did 8 push presses, 15, 20, 25 5 times, 35 lbs, then tried 40 lbs, but couldn't do it. Then I did weighted pull-ups, 2.5, 5, 7.5, 10, 12.5 lbs, then I tried 15 lbs, but couldn't do it.

GOLF

Can you believe I am putting something on the blog? Won't Mark be surprised. Dad and I are doing pretty well with our golf. We came in first as a foursome with the Ladies 18 hole couples tournment and 3rd as a couple in the Ladies 9 hole couples tournment in June. This month we placed 5th and 3rd. July 15th I played in the Ladies 18 hole guest day tournment and our team came in 1st in our flight and I got most accurate drive in the guest catagory out of 120 ladies. Of course that happened to be my straightest drive of the day, how lucky was that. Came within 2'7" of the rope.
Went hiking on Friday and continue to walk on the days I don't work.
Dad's doing well in both Match Play Tournments, here and at Coyote Moon. It's single elimination so he's hanging in.
Marilyn

Jen's WOD for Saturday

It's funny....I thought I might skip my work out today, then decided to do it. I ended up having my strongest work out yet! I'm definitely getting stronger. I like it. I did the Crossfit warm up, 3 rounds, 10 reps of each. I then did 3 sets, 5 reps each of dead lifts. 35lbs, 55lbs, then 65lbs. 65lbs was easy for me, so I'll start heavier next time. Next I did 3 sets, 5 reps each of push press. I used 35lbs the whole time. Felt strong on those too, so I'll go up in weight next time. ~Jen

m41

Wednesday off dental root cleaning uhhhhhhhh:(
Thursday fighting off something??? Just really exhausted - stayed home from work. Friday woke up for work, showered then had to call in sick again. Was planning on going but again just felt totally exhausted and ill. Ended up sleeping like 5 hours that day.
Saturday felt better had to help a lady move. Just me and 3 other guys loaded and unloaded an almost full 24' U haul - Took more than half the day. Saturday afternoon/evening caught up with past three Crossfit WODs. Did minimum Crossfit warmup, deadlifts: 45# - 5 reps, 95#- 5 reps, 115#- 5 reps, 135# - 5 reps, Push Presses: 45# - 9 reps, 65# - 9 reps, 85# - 9 reps, 85# - 9 reps, Weighted Pull ups: 10#- 1 rep, 25# 1 rep, 35# 1 rep, 45# 1 rep, 55# 1 rep, 70# 1 rep, 70# 1 rep.

X2 Bicycle Rack RIde

Tried out our new X2 bicycle racks...Grace just got a new 24" bike and Mary Kathryn inherited her 20", both mountain bikes with 7 and 6 gears respectively. The X2 system is a rack with a telescoping pole attached to the seat post of an adult bike. The pole attaches at the child's handlebar stem and allows the feel and power of a tandem bicycle ride, but with the ability of the child to ride on her own...she can pedal or not, but she has to steer and apply rules of the road. If she passes 90 degrees from behind the adult to the side, the X2 releases. Great safety mechanism. Rob and Grace rode together this afternoon and broke the 20mph speed limit at the CG base. I rode much more safely with Mary Kathryn. We all made it to the CG beach, I swam laps while Rob and the girls did somersaults, then we all rode home for a total ride of 8 miles. Enjoyed the training. Talked about our next adventure out, triathlon training. Bike to the CG beach, swim laps, transition to biking home, run around the block. Grace's idea. Will post upon completion. 

Jen's WOD for Tuesday.

Tuesday....well, decent work out. I did the Crossfit warm-up, 3 rounds, 10 reps of each. (It should really be called a work out..not a warm-up!) Then I walked half a lap around our neighborhood and jogged the other half. Felt like that was good enough for Tuesday. I'm pretty worn out this week. Still excited and loving our family work outs...just listening to my body this week. I'm really liking the changes I'm starting to see in my body. It's exciting and motivating! ~Jen

m40

Duuuuuuuuuuuuude...I wrecked the last two days :). I did the Crossfit WOD's from Sunday and Monday this Monday and Tuesday. I like to be a day behind Crossfit because then I know what's coming and can mentally prepare and pace myself the day before if necessary. I did the 15, 13, 11, 9, 7, 5, 3, 1 handstand pushups alternating sets with L pull ups 1, 3, 5, 7, 9, 11, 13, 15 after the minimum crossfit warmup. I went down on the handstand push ups until the top of my head touched the ground and then pushed up. I kicked my legs to give me an extra boost only about maybe 10 reps total throughout the workout. It was like the 130 pull ups the other day...it was mentally challenging as well as physically but I was determined. I was feeling my old left shoulder injury after the first set but felt like it was ok to keep going. A number of old injuries that I've had in the past have come up as I've been getting stronger but they have gotten strengthened and I no longer feel them it all which is crazy because some of them bothered me for years. I think I am really learning the difference between good pain and bad pain. I think what I felt in my shoulder was more of a physical therapy type pain and it will benefit from all this over time and eventually be like everything else - so strong it's gone! As an example my theory... yesterday I did the minimum crossfit warmup and although I was aware of my shoulder, from just the day before, I did the pull ups and dips without any problems or bad pain followed by the WOD- run 400 meters (I think around our block is more like 650 meters) followed by 50 squats. I completed 4 rounds as prescribed. I didn't do it for time. It was tough! I haven't run/biked/skated in like 3 weeks due to the really unhealthy air because of the wildfires so it was hard but I did it best I could anyway and completed it. My progress lately has been really motivating and I think it's only going to get better now that I'm doing the lifts with weights prescribed by Crossfit.
LORRIE- I liked your post. It was motivating. Good job adapting the workout I agree that is the best way to do it. I now try to do all the movements of each WOD and encourage Jen and Jonah to do the same hence the reason they did shoulder presses in lieu of handstand pushups etc. Like you said little by little and before you know you'll be tearing it up. I'm really just now pushing myself really hard...I've been very careful not to over do it the past like 10 months! It's hard to be patient but worth it. Crossfit is awesome :)
ROB- No lifting since like winter and your back looks the way it does? I felt skinny and weak when I saw that photo. Very impressive. I'm working on catching up with you - look out :)

Jonah4

Worked out last night. Wasn't able to post because it was too late at night. Did three rounds of the Crossfit warm up. Didn't do good on the pull-ups though. I then did 15 shoulder presses, then 1 sit-up, then 13 shoulder presses, then three sit-ups, etc.I did the shoulder presses with a 15 lbs bar. Was a good workout. Dad did the REAL work out, which was the same thing as I did, except he replaced the shoulder presses with handstand push-ups, and replaced the sit-ups with L pull-ups. That's impressive. The last time he did handstand push-ups was like six months ago. Anyway, I had a good workout.

Tuesday Training

About hand stand push ups: I looked up the crossfit Sunday workout, all inspired to join the ranks of faithful bloggers, and just about wigged.  How?  I figured okay, here's where I embrace where I am and just start with a basic handstand.  It's been awhile, but not as long as some...I began trying to do handstands back in Indiana when the girls were in gymnastics.  They had a training log called the 500 club, where they did 10 reps or 10 second holds for each of 5 exercises (handstand, L holds, situps, pushups, splits) consistently until they reached 500 for a reward. So I know I can handstand. Yesterday I tried to push up and failed. BUT, I did hold a handstand for 10 seconds, and did 8 repetitions. Today I did 10 repetitions of holding the handstand for 10 seconds...I felt my chest, arms, and back beautifully from Monday, but after my 10th handstand and immediate 5 jump up pull ups, I paused. One day at a time, small improvements...beginner's mind at the mat...the great thing is that I can IMAGINE myself doing not only a handstand pushup, but with beautiful, graceful form. I cannot imagine doing these handstands without the grace of relaxed shoulders, neck and face, all techniques gleaned from yoga.  My handstands are firm, balanced, relaxed...in a word, FUN! I still kick up to a wall, but I envision a time where the wall is not a necessity. Cheers to tomorrow's workout!

I MUST conquer pull-ups!!!

I have a love, hate relationship with pull-ups...well, mostly hate. I must conquer them one day!! It's the only way I can learn to love them. It may take me a long time, but I must. I know I need to slim down a lot more. Without the right combination of body weight and muscle, I will continue to struggle.
So....as far as today's work out....I did the standard Crossfit warm up.
(Pimbo, if you are reading this, the Crossfit warm up is: 3 rounds of 10-15 reps of: Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)Overhead Squat with broomstick, Sit-up, Back-extension, Pull-up, Dips.
I do supermans instead of the back-extensions, jumping pull-ups/negatives, and push-ups instead of dips.)
I completed 3 rounds of the warm-up with 15 reps of each.
We are catching up on WOD's (Crossfit work out of the day) so we did Sunday's today as well. It is:
For time:15 Handstand push-ups,1 L Pull-up13 Handstand push-ups ,3 L Pull-ups,11 Handstand push-ups,5 L Pull-ups,9 Handstand push-ups,7 L Pull-ups,7 Handstand push-ups,9 L Pull-ups,5 Handstand push-ups,11 L Pull-ups,3 Handstand push-ups,13 L Pull-ups,1 Handstand push-up,15 L Pull-ups.
I had a busy day and went to bed late last night, so I had a hard time working out tonight...so I did what I felt comfortable doing. Since I can't do hand stand push-ups, I substituted the reps for shoulder presses. I just used the 15 lb bar.
(Like I said...I'm a struggler tonight) I skipped the pull-ups all together. (The pull-ups in the warm up were enough for me today.) Not much, but I feel good. ~Jen

Sunday Routine

Started a great Sunday routine here today.  Ran to the YMCA from our house.  It's around three miles - I'll clock it sometime this week for sure.  Great feeling to travel on foot from our waterfront neighborhood, through downtown Elizabeth City, past Roanoke Bible College and Knobb Creek Recreation Center, over a narrow bridge and then off road past Albemarle Hospital and College of the Albemarle, then arriving at the Albemarle Family YMCA with enough time to change into yoga teaching attire, grab a few drinks from the water fountain, welcome students to class and work through an hour of great stretching, balancing, relaxing.  Rob attended class today then swam with the girls while I finished with my half hour yoga beginners intro...took a power nap once home, much needed since my running routine is just getting reestablished. Am working toward a minimum 30 minutes/3 x week running base for at least a year before I commit to any long distance event again, as per Hal Higdon advice. Look forward to building mental strength again along with physical endurance...I'd like to honor individual running days as well as partner/group days.  My runner's world training diary said last week: "Running does no good if it doesn't last. After a few months away from it, even a world record holder or Olympic champion is no more of a runner than the next slob on the street."  Not the best choice in language, but I can gauge from the extra time it took me to make it to the Y this afternoon that I'm well off the 9/9:30 minute pace I was at back in the early months of the year before the half marathon.  The good thing I remember is something a great friend and teacher once said to me:  "You did it once, you can do it again."  Thankfully the do-it-again part comes more quickly than the initial journey. Glad to have all the support from you fellow bloggers. Have a great week.

Jonah3

I did the same exact work out as my Mom....same lifts, reps and weight. Thanks for the comment Rob. I posted a comment on your most recent post. We just got back from our Grandparents house...like my Mom said. I bought a field guide book on reptiles and amphibians. My Grandpa paid for half of the book. I now have 7 field guide books. They are cool.

I'm loving these crossfit work outs!!

Back home! I love home. Worked out this morning with Mark and Jonah. I missed our garage gym. I did the Crossfit warm up....3 rounds, 10 reps of each. Then I did 4 sets of dead lift, hang clean, push press and then back squat. Went from 15lbs, to 20lbs, to 25lbs, and finally 35lbs. Building my way up to heavier weight each time. Then I dead lifted 55lbs, 3 times. I felt good doing them. I'm loving these Crossfit work outs!! It's fun lifting weights. I look forward to our family work outs. ~Jen

Jen....work out in Folsom.

So the kids and I went to Folsom this whole week to visit the Grandparents. I arrived Monday. I swam with the kids at the Aquatic center on Tuesday. Not much of a work out for me....I had four kids to watch, and there was a lot of people there. I worked out on Wednesday night in my parents living room. The smoke from the wild fires was really bad in Folsom, so we had to stay indoors. I did the standard Crossfit warm up....minus pull-ups. (No where to do them) It wasn't much, but I felt better after doing it! Thursday we swam again in a friends pool. Better work out than at the aquatic center, but I'm still watching four kids in the pool. But I played around with them a lot in the water. It was fun! I like to swim. :-) ~Jen

m39

Friday off. Today (Saturday) - minimum Crossfit warmup substituting dips for push ups, Don't have a squat rack (yet) so have to clean and press the weight to back squat it. So did deadlifts to hang cleans to push press to squats to knock out the WOD from Wed? Got up to 100 lbs and did it a few times but didn't feel ready to go up in weight due to the push presses. Squatted the 100 lb weight 20 times last set just to try to get something out of them. Maxed out on deadlifts afterwards. It's not a respectable amount of weight but it's good for me where I'm at being new to it and all - 155 lbs. I felt great and strong doing it but when I tried 175 it felt like it was strapped to the floor. I anticipate being able to lift it very soon - I'm pumped - I like the way these lifts make you feel and can tell there going to strengthen me considerably and rather quickly. Did sit ups, supermans, lunges, and jumped rope (unfortunately too smokey to be outside to run) to kinda do Thursday's and today's WOD. Was drenched in sweat but didn't want to drink cause I always cramp up jumping rope if I have anything in my stomach - too hot and I was too thirsty and had to drink. Surprise surprise I totally got a stomach cramp jumping rope. Too bad cause I was in the zone and enjoying the jump roping. Oh well that's life. Great workout today though left me feeling really good. Wore gloves throughout todays workout and my big blister seems to be absorbing back into my hand. It's nice having these calluses otherwise I'm sure it would have burst and my grip would've been hosed.

m38

Great couple last workout days! Man it's been almost a week I think since my last posting. Been busy but have worked out 3 days so far this week.

Sunday off.

Monday - Minimum Crossfit warmup, Burpees, Jump rope, Sit ups, and Squat clean jerk. Did the best I could on each exercise not paying attention to how much time or weight - just did what I felt I could do...was kinda dragging but I pushed myself good.

Tuesday off.

Wednesday - Was in Sacramento for training planned my training this day because Jen and the kids are their visiting the Grandparents. I created an animal with Jen...I wanted to go see a movie and she wanted to work out! I didn't want to go without her so I worked out. Glad I did. Too much smoke from the fires to go outside. Didn't have a pull up bar so did without. Did 100 push ups, 100 sit ups, and 100 squats. Was a great workout. Jonah did it too. He beat me that little sucker...I didn't move on to sit ups until I completed my 100 push ups though and I think he had an edge because he mixed them up 40, 40, 40 20, 20, 20, etc something like...still hats off.

Today - Thursday- Minimum Crossfit warmup, 100 pull ups. Never attempted something like this before. I was seriously feeling like I was good after 20 but I was determined to do them little by little if I had to. Keep in mind I did 30 during minimum crossfit warmup so at 20 I was technically at 50 follow? I did them about 3 at a time most of the workout but I didn't take long breaks, didn't drink water, etc. I use 4 different grips. Overhand, underhand, and both alternating grips. It was a real psychological accomplishment for me and actually wasn't too physically difficult. I wasn't failing by the time I was done. I've got some pretty good callouses but at about 70 I noticed a pretty good size blister coming in on my left ring finger under my callous so I put on some rubber coated gardening gloves. So total pull ups today's workout...130!

Kickin' it in Michigan

Thanks for the invite Rob. It will be good to stay in touch this way. As far as my fitness, it has been sparse this last year. I have started up again by training for the Marine Corp Marathon in October. My little sister has decided to join me as well, she lives in Centreville, VA. I'm just going for sub 5hr as my last one was 5:22. I may surprise myself, but I don't have the time to train as it is. So I haven't been exactly faithful in following my training schedule thus far, but I'm committed now. I ran 3 miles one day two weeks ago and then last week I ran 5 miles on Wednesday with another 8 this past Saturday. I'm must say I'm surprised at how well my body has picked back up. I just need to drop the added weight to help move faster. So now I'm back on track with my training schedule and hopefully won't deviate from it too often. Currently, cross training for me is pulling 110 lbs. (Ages 5, 3, and almost 2) in the bike train (Rob you were my inspiration).

Sorry we missed you back in May Taylor family, but we'll be in touch soon enough.
-Ben

Jonah2

Cool videos and pictures Rob. That's cool that Mary Kathryn water skied with you guy's. We're taking today and Sunday off.

Yesterday was fun. Me and dad played catch. We threw the ball almost as hard as we could at each other. If we didn't catch it, the girls would chase the ball till one of them got it then threw it back to me and dad.
I just wrote a bunch of stuff, and I accidently hit a button, and all the stuff I wrote was erased. I had to write it all over again.

Fabulous Family Fourth!

Great posts Dundas family! We, too, had an awesome 4th with water skiing, family bike rides & fireworks. Lorrie is going to post details. Here are some pictures and videos. (P.S. Lorrie refused to have her video posted until her wall of spray dwarfs mine. Given her innate athleticism, expect some footage in a few weeks! :-) Take care, all. Happy 4th. - Rob









Kevin's RunRob's Run
Mary Kathryn's Run

Jen's 1st post.

Well....I decided it was time for me to start posting my own work outs. I was sick with strep throat this week...so it had been a week since I worked out. I missed it.
So I also did the Cross Fit warm up, followed by the WOD for Wednesday and Thursday. I modify some things to fit the level that I'm at. For example, I do "girl push-ups" instead of regular push-ups and I do jumping/negative pull-ups for regular pull-ups. I can do a good amount of girls push-ups, so I think I must be getting close to real ones. I'm going to try next time we work out. I need to lean down more and get a lot stronger before I can do pull-ups. They are tough!!
For the lifts today, I started with just the 15lb bar...to get the technique down, then moved to 25lbs. Still pretty light for me, but I'm starting slow. I want to feel comfortable with all the lift techniques first. (Two rounds for me today) I then completed 4 mins. of pull-ups. Strength wise I could of kept going, but my hands were KILLING me!! I need to build up my calluses again. Overall it was a good work out. I feel stronger...but I know I have a long way to go. Looking forward to the journey! :-)
I'm liking the idea of more ladies posting on here. Lorrie, Marilyn, Matt.....get your wife on here too! :-) It's a fun and motivating way to keep in touch.
HAPPY 4th EVERYONE!! ~Jen

Jonah1

This is my first time posting on my own. But today I did the same work-out as dad. (m37) For the first set I used 15 lbs. Then the second set I used 20 lbs. Then the last set I used 25 pounds. For the pull-ups, I made it up to 6 mins. Altogether I did 50 pull-us. (30 of them were from the Crossfit warm up.)

m37

Well my wish has come true and some. Not only are Jonah and Jen working out all the time with me but now they want to post their own posts so I'm no longer mjj (Mark, Jen, and Jonah), I'm just "m"...no scratch that, that's James Bond's female boss...no I'm ok because I'll always have whatever sequential posting I'm on after it. Anyway, it's been a great 4th of July so far. We did 2 WODs today felt that would be wiser than working out yesterday - still was a bit sore and just mentally tired. Did Wed and Thurs Crossfit's WODs today - scaled down. Started with minimum Crossfit warmup. Followed by Deadlifts 15 reps, Hang Power Cleans 12 reps, Front Squats 9 reps, and Push Jerks 6 reps. Decided beforehand to only do 3 rounds and not for time. Weight used each round: 45, 65, 85. Could have done more weight but first time doing Hang Power Cleans and still perfecting other lifts. Next time think I'll break 100 lbs. Never tried the Thurs pull-up workout before. Saw that someone had posted on Crossfit comments that they completed 12:00. I thought, "I think I could maybe do that." Completed 9 minutes and 8 pull-ups before too tired and time ran out on me. I hate to over do it and felt like I was probably starting to at about minute 8. Was too curious to stop. Might have been able to reach 12 min if hadn't already done first WOD. So including the 30 pull-ups during warm up did 83 pull-ups during today's workout. I've really been progressing lately.

ROB- Kept waiting for the skier to get hit by another boat or something. Man, surfing at the crack of dawn with the family...your living the dream.
Healthy advertisement

Water Ski Crazy

Sweet, Mark. Laughter was our goal, so mission accomplished! :) Had an awesome ski yesterday morning. Watched this YouTube instructional video (click on title) the night before and had a pretty big "ah-hah!" moment. Need to get some footage & post it here to let you in on the fun. Planning to take the girls out this morning at 10am then it's off to the new American Girl movie followed by fire works, sleep, and a 0430 wake up for surfing! Great family & fitness weekend! Happy 4th, guys.

Rob

mjj36

Yeah baby! Great to hear from you guys! You made me laugh Lorrie...this week if you see like a half eaten bag of chips or a half eaten apple on the ground don't eat it...it might not be ok (should probably avoid that potato field too). :) Wasn't planning on posting today, just checked for signs of life and noticed something looked different...Mark's Life Fitness...funny Rob made me laugh. I love laughing thanks guys. Got excited to hear about you maybe posting videos down the road, you guys surfing, etc, great stuff. Since I'm on here...took today off - planning on working out tommorrow and Friday.

Jonah is the MAN!

Wow, Jonah! I couldn't do that many pull-ups until I was 18! It's really cool seeing your family workout together. We, too, have been having a great time staying active with mountain biking, water skiing, and surfing. I've got some video of Grace and Mary Kathryn kneeboarding and skiing that I need to post. Wish I had some footage of your Aunt Lorrie surfing last weekend. :-) What a blast we had! I'm heading back out Saturday morning to try again. Hopefully I'll be able to stand up for longer than 2 seconds this time. Well, I need to get some sleep now so I'm ready for my 0630 water ski ride to work. Have a great workout today!

Uncle Rob

Lorrie's First Post

Finally made it to the blog!  All this talk about goals...couldn't let another excuse keep me from here any longer.  Met Debbie this morning for a morning run.  She's the one who inspired us Elizabeth City women to train and run the Shamrock Half Marathon in March...we ran a whole three miles but it was great all over again.  Stopped at a neighboring potato field with all our kids and picked up the remnants, little new potatoes, which was all fun until they made me about retch.  Not a good batch.  Worked it out during my evening yoga class at Holy Family, part of a six week summer session.  I absolutely love the women there.  We learn so much from each other in conversation and movement...did some heart openers tonight, introduced them to bow pose and bridge pose to help them see some of what we're working towards...although feeling the integrity of the pose is the most fundamental goal, they acknowledge growing strength and see possibilities!  Perfect is in the moment.  I love teaching.  

mjj35

Funny how I was so pumped Sunday for Monday and then Monday I was just dead. Ended up taking yesterday off HA HA life is crazy. Anyway feeling good today. Jen has strep throat. Jonah and I worked out tonight. I decided to just do the minimum crossfit warm up. 15 sec Samson stretches followed by 10 reps of everything else. Was just right. I've realized that just because I can do the full warmup doesn't mean I should. The full warmup combined with the WOD is too much for me after about 2 workouts each week. Did today's WOD exercises but did reps/sets at my own pace. Jonah did them with the new 15 lb Olympic bar we got last week. I asked him if I could video him doing pull ups for the blog and he agreed. He wasn't feeling particularly strong today but agreed anyway. The most pull ups he had ever done in a row was 9. As you can see he beat it today. Motivating...he's 9.

mjj34

I just read an article today on crossfit...the one about the 75 year old guy...I feel like I read an article about a guy that's from the same planet I'm from. I've tried to conform to life and have been successful but it has been and still is and will always be extremely challenging to do so. I guy my age that I recently met that still skateboards told me that he often times feels like a caged animal in life...he was preaching to the choir. I've conformed to zoo life a good part of my life because I felt that it was the best way to have the right balance...how else can you stay married and raise kids, help them with EVERYTHING, and hold a decent job that allows you to be safe? Anyway one example of the article: It's Sunday, and a football game is on. Wildman gestures toward the screen. "The problem with most of these coaches -- they're not inspirational," he says. "You see this guy from Seattle, Holmgren, who's supposed to be so great -- and he's got a forty-inch waist! Three chins! What the hell is that about?" JEFF- your Mom gave me a hand typed smaller piece of paper (like a bookmark) when I got baptised it read: "You can't teach what you don't know. You can't lead where you don't go". That has inspired me ever since. I remember seeing Endless Summer II in Germany...I think you might have seen it in the theater with me Jeff? That was an intro to another dude from our planet - Laird Hamilton. That movie was so cool it reminded me how awesome life could be. Anyway the article was motivating and now I'm planning on starting the new week tomorrow as fast as I can.

mmj33

This is a special edition post...Jen and I got into a wrestling match today and she was freakishly strong compared to any other time since I've known her. I could definitely tell that she has been benefiting from crossfit but this was a "real world" application and I was/am really impressed. Edited some home video from this last winters sledding...there was a lot of snow this year and it was great snow. Blogs are so much cooler when there are pictures/videos. I'll attach a clip today and maybe next time that I hope will be somewhat entertaining and motivating to do something active and fun but be warned I'm kinda cheezy in them. We hiked up and down that mountain so many times that day. Smoke is worse than ever today...the Terminator (Schwarzenegger) was here yesterday to check out the fires 10 miles or so from our house where we swim in the summer! He said I was looking buffer. No I didn't see him but everything else is true.

mjj32

Wednesday off.

Thursday did crossfit warmup finally did 45 dips again. Caught up on WOD's...also did snatches, push presses, box jumps, rows, wall balls (substituted with a rock up in the air in the backyard...don't really catch it once I get going), and sumo deadlift high pulls. Was my first time doing snatches...they were challenging but felt cool and I can tell they are going to do wonders for my strength. The smoke had finally cleared for the most part by the afternoon when we were working out but then another fire started about 30 miles from us. It looked liked it doubled in size in about 30 minutes. Took a picture of it from our backyard and will post it.

Friday smokey again outside due to yesterdays fires but seemed to be mostly in the sky because we couldn't smell the smoke like we've been all week so we cleared back a bunch more blackberry vines and got two more big bowls of even better blackberries than last time. I was sweating like a pig. Still pretty tired and sore from yesterdays workout. Everything worked out at work today...was a pretty crummy week but I came out on top.