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.