mjj26

Did yesterdays and todays WOD today. Ran a mile + about 120-150 extra meters in 7:50. In 2 minutes each exercise did the following: 40 20degree rope swing rows, 22 Thrusters not sure of weight 20-30 pounds?, 7 Cleans 20 lbs? (I was dying), 13 Double Unders (I did single jumps in between and kept messing up on the double jumps - only counted the successful ones), 20 pull ups. Total time not including the run: 15:05 - the extra 5 minutes is time recording my numbers and going to the next exercise/resting (mostly resting :)). After all that I did Shoulder Presses 3-3-3-3-3. Not sure of the weight (used rocks). Probably about 20-30-45-3 kipping handstand push ups-3 solid handstand pushups. Oh and by the way we did the official Crossfit warm up before all of this - 3 rounds 10 reps each (subbed push ups for dips).

mjj25

Another killer workout on Monday. Since we are all trying to tone it down a bit I decided we would just do the Crossfit warm up as our workout. Worked out great cause the WOD exercises were included in the warm up. We did 3 rounds of 15 reps each round of: Samson stretch (held for 30 seconds each leg), Overhead squats with broomstick, sit ups, leg lifts (we added these), supermans, pull ups, ring dips, and heel to toes (we added these too). I did it all. Pretty awesome that we considered this to be a moderate workout yet I did 45 ring dips and 45 pull ups...was hard to imagine a few months ago.

Tuesday OFF too sore :).

mjj24

Wasn't 100% recovered when we started working out again on Tues and it only got worse. After Tues and especially Wed workout I was spent. I didn't really realize to what extent until Fri morning. Bottom line I can somewhat hang with the WOD's at this point but not if I'm actually going to do anything else in life :). I've just been too tired. So took Thur and Fri off. Sat we played catch up but didn't worry about reps, sets, or time. I actually ended up doing a lot but it was really laid back and fun. I did handstands, deadlifts, knees to elbows, sit ups, leg lifts, supermans, pull ups, peg board pull ups, and ran about one and half miles. Funny how if you just do something little it sometimes turns into another thing and so on. The only thing I forgot to do to catch up with the WOD's was kettleball swings. So...from now on I'm going to continue to do the WOD's but I'm going to try to tone it down a bit so that I can not be such a zombie in between workouts. We ordered some olympic weights from a local store...oh ya...soon we'll be lifting real weights. Jenny and Jonah cheated themselves on Saturday's workout. Jen claims it's cause I farted in our garage gym HA HA as funny as it was she was looking for an out and used my gas as an excuse...I'm not dogging her she and Jonah both later admitted that they short changed themselves...haven't we all at one point or another. Happy to say I did my best...that's what it's all about.

mjj23

Sun, Mon - off still exhausted.
Tues - Did 2 WOD's to try and catch up...still not 100% rested but good enough. I could only do 2 rounds. The exercises were as follows with round one reps/round two reps: Push ups 25/25, Sumo daedlift high pulls 15/15 (approx 20lbs), ring dips 6/6, pull ups 10/10, clean and jerks 9/10 (66lbs), run approx. 650 meters 1/1. Didn't time it.

Wed - Still kinda tired but ok enough to keep going. Did WOD three rounds: 20 degree rope swing seat rows 40/23/25, Burpees 25/23/25. Didn't time it.

Jen is doing great she is progressing considerably...I'm just to lazy to post her stuff. Jonah wants to put up his numbers so here he is:

This is Jonah, and I did the same work out as my dad. For Tues. I did one round of: 25 push ups, 30 clean and jerks, 5 negative ring dips, 10 pull ups, couldn't do any hand stand push ups, and ran about 650 meters and then walked about 650 meters. Didn't time it.

For Wed. I did three rounds of: 20/10/20 rows using a 20 degree rope swing seat, 25/25/25 Burpees. Didn't time it.

mjj22

Where to begin...now that we are getting so active it's hard to catch up after just a few days.

WED 14th rested and stretched. THURS we did deadlifts (WOD). I deadlifted a 100 lb rock. I'm definitely getting stronger. A 100 pound rock is starting to get pretty bulky but still ok I think...it's real worldish and I am very careful about my form. Starting to think about buying weights down the road. Jonah did light deadlifts as well. Then we worked our Abs pretty good and then went on about a 3 mile hilly hike. Friday we KILLED IT! I was so drenched after working out that my arms were almost too slippery to stretch. Jonah did Cindy and I morphed Cindy and Mary - I called it Mindy...5 shoulder presses, 15 squats, 5 pull ups. At round 5 I dropped my squats to 10 each round - anticipating running the following day. However I manned up at round 8...my right hand was going numb at the end of my shoulder presses because I was pressing concrete blocks and they must have been pressing on a nerve weird or something so I decided to just go for the handstand push ups. I did 3 on round 8 and then knocked out 5 each round thereafter - I was surprised and pumped that I was doing them! I realized after round 8 that I had my hands too close to my head...after widening my hands it put less stress on my elbow and I felt pretty solid...I lowered till my head touched the ground and then exploded up each rep it was cool. I did a total of 12 rounds in 19:33. Jonah did 11 rounds of Cindy in the same time! It was a great high of a workout. That night we went to a Father/Son camp out and Saturday we hiked for about an hour and a half and explored three caves only really known by a local friend we have. By Saturday noon we were exhausted. We've been resting ever since. Tomorrow we're doing today's WOD - looking forward to it. Poor Jenny has been sick since Thursday but should be good to go tomorrow. If I transfer the photo from my crummy camera phone I'll post a cave exploration photo of Jonah and I. Later!

mjj21

Yesterday we did WOD 3-3-3-3-3-3-3 overhead squats. We never workout on Sunday's so we are a day behind. Overhead squats are awkward. I don't have a bar...I use poor mans rocks so I think holding it overhead with my arms in a triangle made them more awkward but I'm not going to buy real weights until the rocks are too easy or get too big to keep good form. Well I guess the form problem is already starting...maybe I'm just too wimpy still...not sure. Anyway did the workout in 5:30 with 37lbs and that felt awkwardly heavy. Jonah did it with 11lbs in 5 min something. Jen walked for a half an hour. Today we did WOD 120 pull ups 120 dips...yeah right. I'm still sore from Fran's pull ups. What I am about to say however is a testament to how crossfitting really strengthens you overall. I haven't done dips in like 5 months and the time I did them 5 months ago I hurt my shoulder from not warming up good enough and over dipping my shoulders. That being said I did 35 pull ups and 35 ring dips! That is crazy...and they were solid ring dips. I only stopped so to be sure not to over do it. Jonah did good but felt disappointed cause he couldn't do a ring dip. He can do regular bar dips but couldn't quite stabilize and dip at the same time. He was really close though and did a bunch of negatives. He did pull ups too not sure on his numbers but he did the best he could. I totally forgot to time us. Jen did 55 push ups (on her knees) and 55 45degree rope climbs (each pull is counted as 1). MUCH IMPROVED. Back when we started Jen complained cause she couldn't even do knee push ups now she's doing 55! Soon she'll be doing real ones!

National Bike to Work Month

Awesome post, Mark! Got a great visual of you all doing the Family Fran. Impressive! Thanks for the text. Though we haven't kept up with the posts, we've been plugging along with workouts. Lorrie has been teaching yoga and running 4 miles a couple times of week. In spirit of National Bike to Work Month, I have been biking to work consistently. Other than that, workouts have been 4-mile runs on the weekend, swims on Fridays, and sporadic visits to the gym. Was prepping for a June 200-mile relay run, but didn't have time to actively recruit a 10 person team. Next year. Instead I'm planning on a Jun 1st Adventure Race. Need to update the race calendar and get back into the swing of blogging again. Thanks for keeping this going, Mark. Give our best to Jen, Jonah, & the girls.

Mark, Jen, and Jonah 20

Well I think this is my 20th post in no mans land...but I'm doing it anyway. Today was a BIG day. We all did Fran (95 lbs thrusters and pull ups, 3 rounds 21-15-9). I impressed myself :) and Jonah and Jenny impressed me. Officially starting the WODs today is the start of something beautiful. I did Fran with 59 lb on the thrusters and just regular old pull ups in 15:04. I could've done it quite a bit faster but since this was my first time I was really concentrating on my form...not concerning myself with time and feeling it out as I went cause I didn't want to over do it. I was thinking during and afterwards that I could've picked up the pace considerably. I'm really stoked. Jonah at 9 years old almost completed Fran in 23:18 using 11 lbs on the thrusters. He did it all except for the last 6 pull ups. I always tell him it is better to under do it than over do it. I told him how horrible it is to be so sore you can't straighten your arms and I think he pulled the plug at the right time. He is a hardcore kid. Jenny can't do pull ups yet so she did 45 degree rope climbs instead. She did Fran in about 8:00 with 19 lb thrusters. She counted each pull as a pull up. We had a great time and are all feeling really good about the workout. Oh ya we all did our 15 min. of stretching before and after with 3 rounds of standard workout 10 reps each for warm up. Great workout!

Mark, Jen, and Jonah 19

STOKED. We actually starting doing the Crossfit WODs today and are going to do them from now on. Granted we aren't necessarily going to do the same weight and reps, but that is the long term goal. today we did the standard workout as a warm up - 10 reps each exercise, 3 rounds. We were all sweating pretty good afterwards. Then we did todays Crossfit - deadlifts (much less weight) and shoulder presses (rather than handstand push ups). It was cool. We watched a video on doing deadlifts and I think we all did pretty good. Oh ya I walked home from work today about 2.5 miles (about half of it uphill). Tomorrow morning I'm going to bike in on my 24" bike - going to feel like a teenager again. Again, I'm as stoked as ever and just gaining momentum.

Mark, Jen, and Jonah 18

Kinda back to original standard workout today: sit ups, push ups, pull ups, air squats, and jump rope. You just can't beat that basic standard workout. I felt really strong and solid today. Took it easy this last week because I was feeling tired and the old tendinitis in my left elbow felt like it was coming back. I still feel it but I can tell it's better to work with it than to atrophy. Last week Thursday we planted two cherry trees and Saturday rowed our boat at the lake and then biked our greenbelt trails. I climbed rope rather than regular pull ups and felt really good. Think I maybe could have done it with no legs...didn't want to over do it though. Still haven't had any junk food since February 15th (Jenny either)...what a difference...everything is easier without any of that garbage.