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.
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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.