5/15 Workout

Run 1 Mile, Row 2k, Run 1 Mile

Time - 23:10

5/13 Workout

:20 Row as Fast as you can

:10 Rest

For a total of 4:00

TOTAL DISTANCE ROWED: 986 meters

New Personal Record

New Personal Record for Power Clean:

175 pounds

5/11 Workout

Strength

Power Clean 2,2,2,1,1,1,1

Round 1 - 125 pounds x 2 reps

Round 2 - 125 lbs x 2 reps

Round 3 - 135 x 2 reps

Round 4 - 145 x 1 rep

Round 5 - 155 x 1 rep

Round 6 - 175 x 1 rep

Round 7 - 175 x 1 rep

Rest 3 minutes bw sets

Conditioning

Deadlift 10x, 20 Wallball, DL 8x, 20 Wallball, DL 6x, 20 Wallball, DL 4x, 20 Wallball, DL 2x, 20 Wallball (275/185)

Total Time - 6:38

5/7 Workout

A. Overhead Squat: Take 10 minutes and build up to your 3RM.

Then

B. ”Nancy”

5 Rounds of:

400 m Run

Overhead Squat 15x (95/65)

16:38

5/6 Workout

WOD

“Hansen”

5 Rounds of:

30 kettlebell swings (red/yellow)

30 burpees

30 situps

26:38 (i think?)

5/4 Workout

WOD

“DT”

5 Rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

4/25 Workout

A. High bar Back Squat 3-3-3-3-3

then

B. 12,9,6

Thruster 135#/95

Strict pullup

(aim to increase load on squat from last week)

4/22 Workout

4 rounds for time of:

400 m Run

30 Wallball

30 Kb swing

30 pushups

Total of 36:23

4/21 Workout

a1.Push Press 4-6 x5 @31×1 @

95 lbs x 6 reps

115 lbs x 6 reps

125 lbs x 6 reps

135 lbs x 6 reps

145 lbs x 6 reps

1 min rest

a2. Deadlift 3,3,3,3,3 x5 @31×0 @ 150

135 lbs x 3 reps

185 lbs x 3 reps

225 lbs x 3 reps

225 lbs x 3 reps

225 lbs x 3 reps

Rest 3 min.

Then

6 rounds for total reps of:

:40 sec dumbell burpees (jump with hands at side) (men 30/ women 20)

Round 1 - 12

Round 2 - 10

Round 3 - 7

Round 4 - 7

Round 6 - 6

:20 sec rest

:40 sec box jump

Round 1 - 12

Round 2 - 11

Round 3 - 9

Round 4 - 9

Round 5 - 9

Round 6 - 11

:20 sec rest

Yesterday's Workout

Row Machine: Sprint Row for 1 Minute, Rest for 2 minutes. Complete 5 cycles. Then rest for 10 minutes. Sprint Row for 1 Minute, Rest for 2 minutes

Round 1:

1 - 313 meters

2 - 286

3 - 282

4 - 267

5 - 269

Total: 1417 meters

Round 2:

1 - 269 meters

2 - 273

3 - 272

4 - 277

5 - 281

Total: 1372 meters

Grand Total: 2789 meters

Body Fat Testing Completed

Now I have finally have a benchmark as of April 14, 2010:

Weight: 212 lbs

Body Fat % : 15.9%or 33.8 lbs

Lean Body Mass %: 84.1% or 178.2 lbs

Goal: Less than 10% body fat

Next test will happen in 60 days (June 15, 2010).

Ouch

Completed my second workout at OCC and I'm still suffering the aftermath. I have two pretty bad muscle strains to my arms on Monday. Tuesday and Wednesday were both killer, my arms, below and above my elbow were so swollen and painful. I could not extend my arms to make them straight. Today is Friday and while the swelling has gone down, and the pain has subsided for the most part, I still can fully straighten my arms.

It is a lesson learned in a lot of ways though:

1 - I need to warm up better before my workouts

2 - I need to stretch better before my workouts

3 - I need to know my limits.

Something about two-thirds of the way through my workout was telling me to back off just a bit, but of course I was to stubborn to listen to the red flags my own body was sending out. So here I sit, Friday, four days after my last workout still not fully healed. All I can do is wait to get better, give my arms some time to recover and then go back at it.

Here is the workout that has made almost every arm movement this week make me ouch:

OCC wod

A1. Back Squat High bar 6-8 x 5 sets @40×1 (this means lower weight for 4 seconds, no pause at bottom, explode weight up, and take only one second at top before lowering for second set.)

Rest 1 minutes

A2. Pullups strict 6-8 x 5 sets@31×1 (add load if you can. dumbell between the ankles works well) If you cant do strict use a band or do negatives. Most important is to get your 6-8 reps at tempo.

Rest 3 minutes

B. Row sprints for max cals.

6 sets of:

:40 on and :20 off. (keep rowing during recovery, dont let go of handle. in other words you are rowing all out for 40 sec and then taking it real easy for 20 seconds. six minutes of rowing though.)

Gotta start somewhere

So after years and years of complacency I decided that I need to do something to change. No longer are the days where I consider coaching and surfing my workouts. I need and want to demand more of myself. That is where I found OCC (Orange Coast Crossfit) after a major search to find not only a place, but the people that will help, push, and challenge me along the way.
I had a great time during my Elements training and learned a ton of new things. I still need a lot of practice to improve my form so I can prevent injuries but also to better my performance. I completed my first WOD (Workout of the Day) on Friday and here I am on Sunday super sore. But the best part of the soreness is that I it reminds me what I felt like after a demanding workout for my college soccer team and during my time playing in Dallas.

First ever WOD :
21-15-9

Squat Thrusters @ 65#

Kettlebell Swings @ 16kg

Box Jumps @ 24"
Time: 11:32 (not the greatest but I gotta start somewhere)