As the title says, I am excited to see what this week brings me. I am waiting to hear back on two jobs that I interviewed for last week. Hopefully I can finally start doing something and justfying my reason for moving to Boston. In addition to getting an income, this week will also be the most training I've done in a while. I will workout for 5 days in a row (which mill make up for my lack of weekend workouts). Also, I have start IF. I'll be on a 3 day on 1 day off cycle and see how that pans out. The one day off will be a 24 hour fast (dinner to dinner) instead of a 36 hour fast. I really don;t know what to expect, but among other things it will save money on groceries. One more bit of news, I'll be attending a free nutrition seminar hosted by Dr. Sears on Nov. 15. I'm a little excited for that.
On to workouts.
Sunday WOD
1.3 mile run
Go grocery shopping
1.3 mile run
I'm not sure of the first split, but the second run was 8:15 or so. Basically, I ran to my car to go shopping, then I ran home...in the rain...both times. I got splashed by water once., it was nice.
Monday WOD
AMRAP in 20
5 reps 95lb thrusters
7 reps 95lb hpc
10 reps 95lb sdhp
9round 16 reps
The high pulls were definitely the hardest part of that workout. Otherwise a solid/challenging wod.
Here's a little gem for ya, (audio NSFW). http://www.youtube.com/watch?v=skCV2L0c6K0
Monday, September 28, 2009
Wednesday, September 23, 2009
First full cycle in a while
Today concluded my first three day cycle in quite a while now. It felt great too. A nice taxing strength cycle.
WOD
5 rounds
Max reps bw bench press
Max pull-ups
Max reps bw squat
BW-165
BP- 7-7-7-6-5
Pull-ups- 20-20-17-17-20
Squats- 10-11-11-12-15
I sweated like crazy during this one since it was probably 80 this evening. Just got finished gorging myself on chocolate milk and trail mix, in addition to a delicious Italian burger (no bun or cheese). I've been trying to stay paleo while in Boston and it's been going well so far. I've been eating a little dairy, like the chocolate milk and some cheese here and there, but for the most part I've been eating right. I can definitely feel simple sugars and even peanuts when I do eat them (like in the trail mix). However, I'm pretty sure I'm not eating enough. I usually only eat 2-3 meals a day totaling 15 blocks at a max. I'm hoping once I get a job and some money and a routine that I'll be more consistent but until then I'll make due. I might start IF to save some money, we'll see.
This Friday CFB is doing FGB, so I'll probably stop by and see how it goes. Good luck to those doing FGB this weekend!
WOD
5 rounds
Max reps bw bench press
Max pull-ups
Max reps bw squat
BW-165
BP- 7-7-7-6-5
Pull-ups- 20-20-17-17-20
Squats- 10-11-11-12-15
I sweated like crazy during this one since it was probably 80 this evening. Just got finished gorging myself on chocolate milk and trail mix, in addition to a delicious Italian burger (no bun or cheese). I've been trying to stay paleo while in Boston and it's been going well so far. I've been eating a little dairy, like the chocolate milk and some cheese here and there, but for the most part I've been eating right. I can definitely feel simple sugars and even peanuts when I do eat them (like in the trail mix). However, I'm pretty sure I'm not eating enough. I usually only eat 2-3 meals a day totaling 15 blocks at a max. I'm hoping once I get a job and some money and a routine that I'll be more consistent but until then I'll make due. I might start IF to save some money, we'll see.
This Friday CFB is doing FGB, so I'll probably stop by and see how it goes. Good luck to those doing FGB this weekend!
Tuesday, September 22, 2009
400 lb Club!
That's right, I'm now a proud member f the 400lb club! The mainsite wod was DL 1rm and that's what we did. Don't know what else to say. It was pretty awesome. Oh, I saw a squirrel get hit by a car today on the way to the gym. That is all.
WOD
DL
1-1-1-1-1-1-1
325-335-355 (learned how to add)-365-375-385-400
405 (fx2) I got it above my knees on the second attempt though
WOD
DL
1-1-1-1-1-1-1
325-335-355 (learned how to add)-365-375-385-400
405 (fx2) I got it above my knees on the second attempt though
Monday, September 21, 2009
9/21/2009
WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Press 125-130-132.5-135(f)-135(f)
Push Press 165-170-175-180-185
Push Jerk 165-170-175-180-185
I worked out with the Medford crew again. Lots of fun to hear about the cert they went to this weekend. Overall I'm pleased with my lifts today. My press till needs work but those are pr's in my push press and push jerk so bonus. Actually that press is also a pr so progress. Since we're following the main site wods, tomorrow is 1rm DL. My goal is to get that illusive 400. According to my 5rm, I've got it, now all I have to do is prove it.
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Press 125-130-132.5-135(f)-135(f)
Push Press 165-170-175-180-185
Push Jerk 165-170-175-180-185
I worked out with the Medford crew again. Lots of fun to hear about the cert they went to this weekend. Overall I'm pleased with my lifts today. My press till needs work but those are pr's in my push press and push jerk so bonus. Actually that press is also a pr so progress. Since we're following the main site wods, tomorrow is 1rm DL. My goal is to get that illusive 400. According to my 5rm, I've got it, now all I have to do is prove it.
Saturday, September 19, 2009
Rocky Mountain Qualifier WOD 3 Video
I stumbled across this video of the third workout we did in Denver. It was taken of someone else, but I made it in due to the angle. Enjoy.
Friday, September 18, 2009
The Garage Gym
Today I ventured into Medford, MA to join a group of crossfitters who are stationed in their garage. I found them on the mainsite forums and am glad I did. It was awesome to be able to workout with some crossfitters again. They are so nice for letting me join them. I will probably continue to workout with them in the weeks to come and perhaps even into the winter depending on what their plan is (most of the workouts are done outside). Cool stuff.
I sort of did a double wod again today. My car is parked about 1.3 miles away, so I have to walk to it to go anywhere new or off the public transit path. About halfway to my car, I realized that I had forgotten my keys. Hard luck, so I turned around and got them. In order to save some time I decided to run to my car instead of walk. No worries there, just made the wod tougher.
WOD 1
1.3 mile run
time unknown
WOD 2
Daniel
50 Pull-ups
400m run
21 thrusters at 95 lbs.
800m run
21 thrusters at 95 lbs
400m run
50 pull-ups
16:42
I haven;t done pull-ups in a while so those felt a little rusty at first, but I hit my stride and was able to push through them. The runs were quite hard, especially after the thrusters. My legs were shot. All in all a great workout to meet some crossfitters and solve my gym problems. Thanks Danielle and Vinny!
I sort of did a double wod again today. My car is parked about 1.3 miles away, so I have to walk to it to go anywhere new or off the public transit path. About halfway to my car, I realized that I had forgotten my keys. Hard luck, so I turned around and got them. In order to save some time I decided to run to my car instead of walk. No worries there, just made the wod tougher.
WOD 1
1.3 mile run
time unknown
WOD 2
Daniel
50 Pull-ups
400m run
21 thrusters at 95 lbs.
800m run
21 thrusters at 95 lbs
400m run
50 pull-ups
16:42
I haven;t done pull-ups in a while so those felt a little rusty at first, but I hit my stride and was able to push through them. The runs were quite hard, especially after the thrusters. My legs were shot. All in all a great workout to meet some crossfitters and solve my gym problems. Thanks Danielle and Vinny!
Wednesday, September 16, 2009
Back in Beantown
After a short sabbatical to the outer banks of North Carolina, I have returned to Boston with replenished motivation and ready to hit it hard, whatever it is.
The week or so vacation to OBX, as it is affectionately abbreviated, was awesome. About 25 friends from college were in attendance and a good time was had by all. For the most part I surfed (or tried to) by day and partied by night (and most of the day). Even though there is a Crossfit OBX, I was unable to attend and didn't even get in an official workout. However, I did a lot of paddling around on a surf board to fight the current, some swimming, and even wrestle someone for a short bout (I picked him up and body slammed him within a minute and he quickly surrendered, thanks Crossfit). The most exciting part of the trip though was probably after getting crushed by a huge wave (~10ft) while I was waiting for another to receive more punishment and test my lung capacity and underwater awareness. I was waiting calmly on my board catching my breath about 50 yd from the shore. When I looked over my shoulder I saw probably the most recognizable aquatic symbol known to man. That's right a shark fin. The fin was probably 15-18 inches tall representing a 10-15 ft shark (after further research my guess is a hammer head) about 30-40 ft away. As you can imagine I didn't wait for another wave. As calmly as I could I began paddling toward shore. I only looked back once and saw the ominous triangle still protruding from the water. As the shore neared, I caught a wave and rode it in. Even though I was done surfing for that day, I did return the next to further my surfing skill.
Anyway, here are the workouts I've been doing the past few day.
Monday
WOD
3 rounds for time
Run 100m
10 HSPU
25 Squats
Run 100m
20 push-ups
10 box jumps (onto a cement traffic barrier ~30 in.)
11:26
I came up with this workout while looking out my window. I was done on the green field in the bottom right corner of the above picture. It turned out to be a fun little wod. My shoulders were on fire and the box jumps were cool. I got a few funny looks, but it was no different than working out in a globo gym.
Tuesday-Rest Day
Wednesday
Morning WOD
Run 4.25 miles
34:18 (two stops for traffic and one for shoes)
Evening WOD
10 rounds for time
10 Push-ups
10 sit-ups
10 squats
6:38
All sets unbroken. I figured I'd throw two workouts in today just for kicks.
On Friday I'm planning on heading to Medford to meet up with a few crossfitters with a garage gym. From what I take, it's free and I'll be able to workout with a few fellow fire-breathers. It's been a while since I've trained in a group, so I'm really looking forward to it. Should be fun.
The week or so vacation to OBX, as it is affectionately abbreviated, was awesome. About 25 friends from college were in attendance and a good time was had by all. For the most part I surfed (or tried to) by day and partied by night (and most of the day). Even though there is a Crossfit OBX, I was unable to attend and didn't even get in an official workout. However, I did a lot of paddling around on a surf board to fight the current, some swimming, and even wrestle someone for a short bout (I picked him up and body slammed him within a minute and he quickly surrendered, thanks Crossfit). The most exciting part of the trip though was probably after getting crushed by a huge wave (~10ft) while I was waiting for another to receive more punishment and test my lung capacity and underwater awareness. I was waiting calmly on my board catching my breath about 50 yd from the shore. When I looked over my shoulder I saw probably the most recognizable aquatic symbol known to man. That's right a shark fin. The fin was probably 15-18 inches tall representing a 10-15 ft shark (after further research my guess is a hammer head) about 30-40 ft away. As you can imagine I didn't wait for another wave. As calmly as I could I began paddling toward shore. I only looked back once and saw the ominous triangle still protruding from the water. As the shore neared, I caught a wave and rode it in. Even though I was done surfing for that day, I did return the next to further my surfing skill.
Anyway, here are the workouts I've been doing the past few day.
Monday
WOD
3 rounds for time
Run 100m
10 HSPU
25 Squats
Run 100m
20 push-ups
10 box jumps (onto a cement traffic barrier ~30 in.)
11:26
I came up with this workout while looking out my window. I was done on the green field in the bottom right corner of the above picture. It turned out to be a fun little wod. My shoulders were on fire and the box jumps were cool. I got a few funny looks, but it was no different than working out in a globo gym.
Tuesday-Rest Day
Wednesday
Morning WOD
Run 4.25 miles
34:18 (two stops for traffic and one for shoes)
Evening WOD
10 rounds for time
10 Push-ups
10 sit-ups
10 squats
6:38
All sets unbroken. I figured I'd throw two workouts in today just for kicks.
On Friday I'm planning on heading to Medford to meet up with a few crossfitters with a garage gym. From what I take, it's free and I'll be able to workout with a few fellow fire-breathers. It's been a while since I've trained in a group, so I'm really looking forward to it. Should be fun.
Thursday, September 3, 2009
Elizabeth
This was day two of my three day trial at Revolution Fitness. I'm still having trouble adapting to the techno/club music playing in the locker rooms. It feels a little too metro for me. However, for the price of free, it was bearable. On a side note, I accidentally stole a towel today. I was in an after wod zone (one of those oblivious ones), stuffed the towel in my backpack and didn't realize I had until I had already left the gym. Sweet deal free towel. That's what they get for playing that crappy music.
WOD
3 mile bike ride (had to find a place to fill my tires)
Dynamic Warm-up/Stretching
Elizabeth
21-15-9
135lb Cleans (yes squat cleans)
Ring Dips (full lock out and arm/shoulder touching the ring on each dip)
9:21 (pr by 1:28)
Foam rolling on my quads-delightfully painful
2 mile bike home (got lost but not as bad this time)
I know that I would have gone faster if I were in a group class, so my goal is to keep the intensity up even when I'm flying solo.
WOD
3 mile bike ride (had to find a place to fill my tires)
Dynamic Warm-up/Stretching
Elizabeth
21-15-9
135lb Cleans (yes squat cleans)
Ring Dips (full lock out and arm/shoulder touching the ring on each dip)
9:21 (pr by 1:28)
Foam rolling on my quads-delightfully painful
2 mile bike home (got lost but not as bad this time)
I know that I would have gone faster if I were in a group class, so my goal is to keep the intensity up even when I'm flying solo.
Wednesday, September 2, 2009
Revolution Fitness
Today I venture to Revolution Fitness to begin a free three day trial. They are not an affiliate but they are set up for crossfit as in they have some of the tougher to come by equipment. They seem like a decent alternative to CFB, but I'm still looking for free until a job hits.
After a brief tour of the cardio room, spin room, and strength room I was brought to "The Pit" which contained everything you needed to do crossfit. I kindly thanked the trainer for the tour and got to it. While I was warming up another guy came into the Pit wearing oly shoes and started setting up for the snatch and clean and jerk. He even did the Burgener warm up. Maybe it was a good omen. Anyway, I made full use of their amenities.
WOD
2 mile bike ride to gym
1000 meter row
21 thrusters at 95lbs
21 pull-ups
750 meter row
15 thrusters at 95lbs
15 pull-ups
500 meter row
9 thrusters at 95 lbs
9 pull-ups
19:30
2.5 mile bike ride home (got lost)
The thrusters felt lighter than I expected but it was tough to transition from rowing to Fran. I rested way too much. I'll probably head back tomorrow and Friday but won't sign anywhere until I get a job.
After a brief tour of the cardio room, spin room, and strength room I was brought to "The Pit" which contained everything you needed to do crossfit. I kindly thanked the trainer for the tour and got to it. While I was warming up another guy came into the Pit wearing oly shoes and started setting up for the snatch and clean and jerk. He even did the Burgener warm up. Maybe it was a good omen. Anyway, I made full use of their amenities.
WOD
2 mile bike ride to gym
1000 meter row
21 thrusters at 95lbs
21 pull-ups
750 meter row
15 thrusters at 95lbs
15 pull-ups
500 meter row
9 thrusters at 95 lbs
9 pull-ups
19:30
2.5 mile bike ride home (got lost)
The thrusters felt lighter than I expected but it was tough to transition from rowing to Fran. I rested way too much. I'll probably head back tomorrow and Friday but won't sign anywhere until I get a job.
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