Apologies (Friday 30)

I have been recovering from my cold as well as this infection in my elbow, so I haven't posted any workouts because I haven't been doing any. I am going to try to get back in to gear on Monday. Better safe than sorry and out of commission for real extended period.

Rinoviruse (Sunday 25)

Yes I have been down with a cold. Going to take a brake to get some good recovery time. I hope to be back on-line later this upcoming week.

Rower (Friday 23)

I know not every one has access to a rowing machine. You can also jump on the Dread mill and run for calories.

The WOD: Complete For Time
30 cal row
5 DB push press (50% BW)
25 cal row
10 DB push press (50% BW)
20 cal row
15 DB push press (50% BW)
15 cal row
20 DB push press (50% BW)
10 cal row
25 DB push press (50% BW)
5 cal row
30 DB push press (50% BW)
Ready Go
Time: No Joy I will have to get back to this one

Dead Lift (Thursday 22)

This one sneaks up on you 135# Dead Lift looks easy but it gets heavy.

The WOD: 10 Rounds for time (My back already hurts)
15 reps Dead lift (135#) scale as necessary
15 Push-ups
Ready Go
Time: 12:25 New PR
Old PR 12:39

Rest Day (Wednesday 21)

Taking a recovery day


No work

Heavy X 3 (Tuesday 20)

Going heavy today. The Press, Push press, and Push jerk.

The WOD: complete reps

Press

1,1,1,1,1

Push press

3,3,3,3,3

Push jerk

5,5,5,5,5

Ready Go

Press 155, 175, 185 (miss), 175, 185 (miss again)

Push press 155, 175, 185, 195, 205 (2 reps miss on 3rd)

Push jerk 155, 175, 185, 195, 205 (4 reps miss on 5th)

Let it snow (Monday 19)

No outside actives today. I am going to get on the rower for a 5 K. My old PR is 18:31 I don't think I will top that.

The WOD 5 K Row

Ready GO

Time 19:10 Not my best time, but still respectable

??? (Sunday 18)

I was at a loss of what to program so I stood in front of the white board and put this together.  

The WOD: 7 Rounds for time

3 Weighted strict Pull-ups (20/10#)

5 Burpees

10 Wall ball shots (20/15# 10feet)

15 Sit-ups (Ab Mat)

Ready Go

Time: Cheri 12:49

            Me:  11:32     

Chelsea (Saturday 17)

I have taken two days off after hitting hard 5 days in a row, and the Doctor yelled at me for not resting my elbow. Oh well pain is just weakness leaving the body. The pain is coming to day with this WOD.

The WOD: Chelsea

Complete the following every minute for 30 minutes.

5 Pull-ups

10 Push-ups

15 Squats

Ready GO

Rest Day for real (Thursday 15)

After five days of work today is a rest day no/no WOD today. I have a great clip of my buddy Rex from CrossFit One World going for max pull-ups. It motivates me to want to work out, NOT.

No Rest Again (Wednesday 14)

Pull-ups of every type I don't like this WOD even more when I post a slower time.  Cheri was complaining about the lack of pull-ups she was doing so this Work out should cover that.

The WOD: 10 rounds for time

3 weighted pull-ups (45/25#)

5 strict pull-ups

7 kipping pull-ups

Ready Go

Times Cheri: 34:53 as RX

              Me 30:50 about a full 3 min slower than my old time I blame it on my elbow.

No Rest (Tuesday 13)

Today was supposed to be a rest day. Well I decided to do a work out with Dan P from CrossFit Fire Base Orlando. My legs are smoked from this one.

The WOD: 5 Rounds for time
50 ft Walking Over Head Lunge (1/4 Body weight)
21 Burpees
Ready Go
Times Dan 14:14
Me 13:38

One World WOD (Monday 12)

I pulled this work out from CrossFit One World. No fun






The WOD: 3 rounds for time


10 Thrusters (135/95#)

15 Med ball slams (20/10#)

Ready Go

Time 7:01

Going Over Head (Sunday 11)

I am going to attempt to do some over head lifting. Not looking at setting any blazing times. My elbow is still red and swollen but no pain. I probably should take it easy but I wont.


This is a good illustration on setting up and executing an OH squat

This is good illustration of a very poorly executed OH squat. A fatal flaw. Don't look like this guy




The WOD: Complete for time


Row 1000 meters
50 Sit-ups (Ab Mat)
25 Over head squats (75#)


Row 750 meters
50 Sit-ups (Ab Mat)
25 Over head squats (75#)


Row 500 meters
50 Sit-ups (Ab Mat)
25 Over head squats (75#)


Row 250 meters
50 Sit-ups (Ab Mat)
25 Over head squats (75#)

Ready GO
Time: 29:10 This was a grinder

W/T=P (Saturday 10)

I missed yesterday so I am going to hit it hard today with a Task Priority WOD.  Work is set time is not

Work divided by Time equals power W/T=P

The WOD: Complete for time.  As in every thing weight is scalable.  

400 M Run 

30 reps Dead Lift 225#

400 M Run

20 reps Dead Lift 225#

400 M Run

15 reps Dead Lift 225#

400 M Run

10 reps Dead Lift 225# 

Ready Go

Time: 17:50 

The Prognosis (Thursday 08)

Went to the DOC about the elbow, and a good thing I did turns out I have an infection in my elbow not tendinitis at all so the Wii did not put my arm out of commission. I have to say that was a bit embarrassing. I believe another run is in order and that sucks because its 32 degrees out side.




The WOD: RUN
5KM

Ready Go
Time: 28:40 (Wind chill 20 degrees no fun)

Rubber legs (Wednesday 07)

My legs are suffering from DOMS Delayed Onset Muscle Soreness from the back squats on Monday. This is a good link to an article that a big brain wrote. http://sportsmedicine.about.com/cs/injuries/a/doms.htm

The WOD: 5 rounds for time

20 AB Mat Sit-ups
20 Kettle bell swings 35#
20 Med Ball Russian twist 20# (keep feet elevated. Reps are counted on just one side.)
Ready Go
Time: 12:48 and it sucked

example Russian twist

Rest Day for Wii-Tards (Tuesday 06)

Taking a rest day today. I am not going to be playing any video games on my Wii. My good friend Rex of The Log Book called me out on my injury as he should. I am unfortunately not the only jack ass. Below is a news report on another Wii-Tard.

Make up (Monday 05)

Make up for Sunday. I am such a slacker.

100 BW Back Squats for time



Time: 16:48 with 195#. My elbow is still all jacked up

Low Back (Sunday 04)

The Low vs the High back squat below is a good article that explains the difference between the two bar placements. I am an advocate of the low bar placement.

http://stronglifts.com/correct-bar-placement-on-squats/

The WOD: Complete for time

Body Weight Back Squats 100 Reps

Ready Go

Time: Miss. make up tomorrow

Still hurting (Saturday 03)

My elbow is still hurting. This is going to be a long healing process. I am going to try to still work out but the program will stay away from arm bending movements for the week. This will be a challenge.

The WOD: AMRAP in 20Min

10 Box Jumps (24 in)

15 Squats

20 Sit-ups (AB Mat)

Ready Go

Rounds: 10 + 10 Box, 15 Squats, 6 Sit-ups

Tennis Elbow (Friday 02)

What a way to start the New Year.


I bought a Wii for Christmas, with Madden 09. The game involves a lot of arm motions. I would have never thought any one could get injured playing video games. Well I can't move my elbow. That makes today a run day.
By Definition- Tendinitis is an inflammation or irritation of the tendon, a thick cord that attaches bone to muscle.
The WOD: Run 5KM
Ready Go

Time: 30:00 Cheri set the pace

Happy New Year (Friday 01)

2009 has arrived taking a rest day drink some bloodies and relax.

Post your resolutions under comments.  Mine is to get an affiliated CrossFit Gym opened up.