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.