Workout of the Day

Two rounds of two-minutes for reps of:
4 strikes + sprawl
Double-unders
75 lb. sandbag cleans
Double-unders
Sit-ups

Set up like a Fight Gone Bad, there is no rest between exercises. You will spend two minutes at one station, completing as many reps as you can. On the call of "rotate" you will move immediately to the next station. You will get two minutes of rest between rounds. The "4 strikes + sprawl" is 4 jabs to a heavy bag followed by a quick drop into a defensive position (chest to the floor push-up position with feet wide), before immediately springing to your feet.
Score is total reps.

Score: 191

R.I.P.

Sammy
??/??/1990- 12/27/2007

Workout of the Day

Three rounds for reps, in one-minute of:
Row (for calories)
Ring push-ups
Double-unders
Ring pull-ups
20 lb. Sledgehammer swings

Rest one-minute between rounds. Score is total reps in all three rounds.

Total reps: 186

I still can't do double-unders, and my pull-ups are still in low numbers, but I had respectable totals on the other rounds.

Merry Christmas!

Workout of the Day

"Fran"
For time:
21, 15, 9 reps of 95 lb Thrusters, Pull-ups

Time: 12:04

Workout of the Day

"Tabata This"
Tabata sets are 20 seconds of work, followed by 10 seconds of rest, for eight rounds per exercise. Score is represented by highest number of reps achieved per set, over lowest number of reps per set.

Row (for calories): 6-4-4-4-4-4-4-4 = 6/4
Squats: 15-10-8-8-8-8-8-8 = 15/8
Pull-ups: 12-9-5-8-5-5-5-5 = 12/5
Push-ups: 19-8-5-5-5-5-5-5 = 19/5
Sit-ups: 12-8-8-8-8-8-8-8 = 12/8

Total: 64/30

Workout of the Day

Five rounds - 235 lb dead-lifts for max reps, 45 lb barbell (90 lbs total) shoulder press for max reps.

First number is dead-lifts, second is presses.

7-15
10-13
8-11
8-8
8-10

Total: 41 deadlifts, 57 shoulder presses.

Workout of the Day

For time, or 20 minutes, whichever comes first:

120 Ring-rows (assisted pull-ups)
120 Push-ups

Time: 17:18

I broke the exercise into 12 sets of 10 reps of each.

It still sucked.

Workout of the Day

FAIL!

Went to go work out yesterday, but became dizzy, faint and nauseous during the warmup. So I wnet home. I figured I was coming down with something (which is unusual), but that did not prove to be the case - I'm embarrassed to admit this, but I had a really lazy day, drank tons of my Arabic-style coffee, and let myself get dehydrated before going to work out.

Lame.

Workout of the Day

1 x 10 90 kg (198 lb) Front Squat

3 rds
10 x Turkish get-up sit-ups
10 x weighted sit-ups




Turkish Get-Ups! Photo by Daniel Carney

Sawyers Bay and Roseneath

Yesterday I did a 4 mile walk around Sawyers Bay, over the hill to Blanket Bay, then up the hills in Roseneath. It was one of the walks from the booklets I have from Paul Hayward. He fills the walks with stories of histories, past and present of what happened here, what's still here, what was here, who died here, who lived here, what almost happened here etc etc. I really enjoy them.

The pace is slower because of all the reading and gawking, but I get to places I never would otherwise and I climb hills I might have avoided otherwise and I walk a little further than I might otherwise as well. I'm tired at the end, but it's nice to tick another one off and think about which one I'm going to do next.

I think this was my first time to do longish walks on consecutive days. I wore new shoes, without the orthotics. Today, I'll try then with the orthotics for a short, strenuous walk up and down the hill to see how they feel. The weather is quite changeable here. I was too hot yesterday for the way I was dressed, yet it was chilly the day before. Ya just never know.....

NEW PR

Congratulations on the new pr!! Way to go!

I did a 3.2 mile walk today, in cold, drizzly weather along back beach road around Port Chalmers. It felt great - I love walking in cold, rainy weather as long as I keep warm and the rain doesn't drip in my eyes.

I also got new shoes today, with more support. I can get my orthotics in them but I am unconvinced the orthotics are actually right for my feet. the official Tiger Bombers hiking group is now down to 2 1/2, with Wendy and myself set for the whole shebang and Denny, her fiance (they met during the formation of the group) settled that his knees won't let him keep up with us. We started at 13, I believe, about 7 months ago. My average speed over the 3 miles was 19 min miles, which is good for me. When I'm carrying a pack and walking on uneven ground I expect the avg over long distances to fall to closer to 45 min miles. But who's counting?

In spite of foot problems, leg problems, back problems, I seem to be holding together, with the occasional Vit I. Nothing major, so I am encouraged. Now I just need to build up my mileage...

Workout of the Day

CrossFit Total:

Back Squat = 115 kg (253 lbs) New PR!
Overhead Push Press = 70 kg (154 lbs) New PR!
Deadlift = 135 kg (297 lbs) Under previous PR.

Total: 320 kg (704 lbs)

Previous CFT = 695 lbs

Others went down on deadlift weight too - Daniel thinks this is because we had lots of deadlifts on Tuesdays WOD.

Workout of the Day

For time:
10-9-8-7-6-5-4-3-2-1 reps of muscle snatch+Turkish get-up, 25 lb dumbbell
25-50-75-100-125-150-175-200-250 reps of jump rope, alternate step

Alternate between muscle snatch+turkish get-up (MSTG) and jump rope. For example, 10 MSTG, 25 jump rope, 9 MSTG, 50 jump rope, etc. For the MSTG, begin with the dumbbell in the right hand, snatch then lower to the ground position of the Turkish get-up, transition the dumbbell to the left hand and stand up- that's one rep. You will then begin the second rep by snatching with the dumbbell in the left hand.

My time: Did not finish. Got to 4 MSTG/175 jump rope. Daniel called the end when the first person finished at 26:26. He was the only person out of the eight of us that finished.

Retune the Body With a Partial Fast

Here is a link to an NPR story that explains simply the benefits of intermittent fasting. It says fasting even once a week makes the metabolism more efficient at using insulin to produce glycogen (which is muscle food), which in turn better regulates glucose levels in the system.

The article also suggests that fasting may lower blood pressure, reduce cellular free-radicals and help protect against Alzheimer's, Parkinson's and stroke.

It really adds some more credence to theory that paleo habits are beneficial, as our ancestors would certainly have had periods of fasting.

Workout of the Day

As many rounds as you can in 20 minutes:

15 x 175 lb deadlifts
12 x 20' box jumps
9 x 80 lb shoulder press

Finished 5 rounds, plus 10 deadlifts

Workout of the Day

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

My time: 35:09

Now I am jello.

Sniff

Unfortunately, I am not doing as well as you...I have done a couple of walks, all with steepish hills in them and I really feel the hills.

Also, this place has not been dusted in over two years and I am suffering from massive allergy attacks, which has taken quite a toll on me. I think I've finally gotten the bedroom liveable, the office is still choking me up, and the living room is pretty good but I still occasionally get hit with sneezies, itchy eyes, wheezing etc. benadryl is helping, but it also knocks me out, so I'm not a ball of fire yet.

Excuses, excuses, I know, but I'm pretty miserable. I've been keeping up with my stretches, though, so I don't stiffen up too much.

Workout of the Day

Today, we revisited "Fight Gone Bad."

Three rounds for reps of:
20 lb wall ball, 8' target
75 lb Sumo Deadlift High Pulls
20" box jump
75 lb push-press
Row (for calories)

Each exercise is performed for one minute, with no break in between. There is a minute break between rounds. It is the shortest minute EVER.

I haven't done "Fight Gone Bad" since the fund raiser in September, where I got 198 reps. I was hoping to see an increase, but tonight I got 196.

Last time I did this, I did not do box jumps, but instead I did step-ups. Because jumping is actually harder, my total rep score decreased this time - but all my other scores increased, so it was not a real loss.

Workout of the Day

"Lynne"

Five rounds of 110 lb bench press, and pull-ups - for total reps.

I chose to do un-assisted pull-ups, even though I knew my numbers would be low. At least I will be able to clearly see what kind of improvement I've made next time I meet Lynne.

First number is bench-press, second is pull-ups.

12 - 4
11 - 3
14 - 3
12 - 4
11 - 2

Workout of the Day

3-3-3-3-3-3-3 overhead squats.

Complete seven sets of three overhead squats, increasing weight toward a three=rep maximum.

I did:
40 kg (88 lbs) - 42.5 kg (93.5 lbs) - 45 kg (99 lbs) - 45 kg (99 lbs) - 45 kg - 45 kg - 45 kg.

But even better, tonight I hopped up on the pull-up bar and cranked out 5 pull-ups in a row!!!

A Lot Going on in the Kitchen, and Some Blog Changes

Well, I cooked one of those Costco organic chickens last night, because the suspense was just killing me. It had about the usual amount of fat you would expect on a Foster Farms chicken, and the flavor was about the same. So, I suspect these chickens are feed the same type of feeds the other commercial hens are fed, only without hormones, antibiotics and non-vegetable ingredients. Still a healthier chicken, over all, but not like home grown.

So now, I still have leftover turkey from Thanksgiving, which I am making into a stock, leftover chicken from last night (which is becoming soup as I type) and still a bunch of deer heart and liver, which, along with some ground buffalo, will become chili today (legume-free, of course, but it will be impossible to avoid nightshades like tomato and hot peppers)...

Notice that I added some new links and broke the links up into nutrition and exercise categories.

The links in the nutrition category that are NOT Paleo links are blogs that I read. They feature articles that deal with the nutritional concerns we have been discussing lately, and when I say stuff like, "I read somewhere that carb intake leads to inflammation," or something like that, I likely read it on one of these blogs. These bloggers are staying up to date with the latest scientific studies on nutrition, and commenting on it for us non-scientists.

Also, reading them will make fine distractions from actually doing stuff you should be doing...

...Just like writing this blog entry.

Jet Lag

My workout of the day has been to try and stay awake, to drive on the 'wrong" side of the road without causing serious damage to me or anyone else, to visit with the neighbors, to try to remember what I own and where it is and to rejoice that the clothes I haven't seen in two years have not shrunk while in the closet. i think they grew a little.

The plane had wonderful sleeping pods, quite comfortable, bit I still did not sleep much. The Steward was a pusher and he was pushing Veuve Cliquot Champagne which went very nicely with the Duck Confit. It dawned on me that if I had ordered this meal in a fancy shmancy, high priced restaurant, I would have been pleased with it. To be eating this on a plane, was, well, something to celebrate! So I did.

I was very cautious with the delicious breakfast, though, to make sure my tiny bites were actually staying down while my head was pounding.

My plans are to get back on the exercise track tomorrow. It is after 9 pm and still light out there....yippee!

Workout of the Day

"Cindy"

Complete as many rounds as you can in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

My score was 11 rounds - a new PR over my previous 9 rounds. The pull-ups were done with resistance bands, but not TOO much resistance, as my pull-up strength is really increasing.

11 rounds! - or as I like to call it, 55 pull-ups, 110 push-ups and 165 squats. This is, of course, on top of the already 30 pull-ups, squats and push-ups that come in the three rounds of the CrossFit warm-up...

Just when my quads were starting to recover from last Thursday's 250 squats... :<

Workout of the Day

Well, today I went to the UM indoor track to bust out a 1.5 mile run - the same distance I will test for the police exam. I kind of screwed this one up - the track is 1/10 of a mile, so 15 laps = 1.5 miles - if you keep track of how many laps you run...

I let my mind wander, and lost track somewhere around lap 6. My Nike+iPod thingy said I did 1.75 miles, but I haven't calibrated it to my running pace yet, so I can't vouch for its accuracy.

Anyway, my time, (for whatever distance it was) was 17:30.

I need to achieve sub 14:00...

More practice needed.

Rest Day