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.