Crash/WOD 5-31-08

5 Rounds for time of:

10 Dips

15 Exercise Ball Sit ups

15 Exercise Ball Back Extensions

25 Squats

18:51

I decided to change up my workout today because I got in a crash on the freeway yesterday at work.  At 0230 hrs a car was going the wrong way on the freeway and heading straight for me while I was transporting a suspect to jail.  I saw the vehicle last second and was just able to swerve to narrowly miss a head on collision with him.  But then I lost control of my car as I swerved and crashed into the concrete median.  Luckily I walked away with just a minor sprained wrist, and my prisoner didn't have any major injuries.  I'm just fortunate that we didn't have a head on crash as that would have been ugly and could well have been deadly.  So I decided to change up my workout today and made up this workout.  The dips didn't hurt my wrist so I went ahead and did them because its a major weakness of mine.  I did them all with good form and without any assistance, so I was happy with that.

PURE MOTIVATION!

In case you were wallowing around today having a hard time getting motivated to work out, you now have your motivation for life, just in case you missed it the first time around.  For the outside chance you didn't know who you wanted to be when you grow up, now you know.  A man known for two of the greatest quotes in movie history; "If he dies, he dies" and, " I must break you", who kills mere mortal men with a single punch, straight from the Motherland, your hero and mine, a one man wrecking machine:      

     

Ivan Drago

http://www.youtube.com/watch?v=GWihWfdH4Zw

Just in case that wasn't enough for you, and set to a much more appropriate tune:

http://www.youtube.com/watch?v=K5fXbEivWec

GO LIFT HEAVY AND LIVE HARD COMRADE.

Deadlift and Press 5-30-08

Deadlift 135# x 20 reps, 205# x 20 reps

Press 95# x 3, 100# x 3, 105# x 3, push press 110# x 3

Heavy Bag/Sledgehammer 5-27-08

5-27-08

Warmup:  row 3 min

95lb OHS 7 reps.  Was going to do 2 sets of 15, but my left wrist started hurting, so I stopped at 7.

2 min punching heavy bag, 1 min rest, 2 min hitting ginormous tractor tire with 15lb sledgehammer, 1 min rest

2 min punching heavy bag, 1 min rest, 2 min hitting ginormous tractor tire with 15lb sledgehammer

My twin brother was in town and worked out with me.  It was fun to have him and he did a good job .... but I punch the bag harder.  = )

5-26-08

This addressed many weaknesses.

Pack

For time:

50 push ups

65lb Sumo-deadlift high-pull (SDHP) 35 reps

35 Ring Dips

35lb Weighted Pull-ups 20 reps

95lb push press (supposed to be hand stand pushups) 15 reps

17:05

The pushups and SDHP were ok.  But the pushups were a lot harder then they ever have been before.  I'm now doing all my pushups with very strict form, Brand X style all the way down to the floor with my stomach, chest, and face at the same time.  The ring dips sucked hard.  This was the first time I've attempted ring dips.  Bar dips are already a major weakness of mine.  Rings just straight up humbled me.  Had to do all of them assisted with my foot on the ground.  Only able to do a few of the pullups with full ROM and then jumped into them and did negatives.  Jumping with a barbell between your legs equals not easy.  When I attempted the handstand pushups (bridged to the rear), I just flopped onto my head, so I decided to sub in the push press instead of my usual handstand pushup variation of HSPU piked with my feet on a 5 foot bar.  What a disgrace.  Very humbling workout.  I am soooo not a gymnast and once again reminded of how far I have to go to attain any type of elite fitness level.

OHS/HPC/Squat 5-24-08

Overhead Squat 65lbs 5 reps then 30 reps.

Hang power cleans for 5 reps each set of: 95lbs, 115lbs, 115lbs, 120lbs, 125lbs

Back squats with 170lbs (Bodyweight) for 13 reps.  Was shooting for 20 reps, but just pooped out and didn't have the umff to push hard today.  I just made this workout up today as I wasn't feeling the crossfit mainsite WOD.

Swings/SitUps/Back Ext/K2E 5-23-08

4 Rounds for time of:

15 reps 1.5 Pood (55 lb) Dumbell Swings

15 GHD Sit-Ups - done on exercise ball

15 Back Extensions - done on exercise ball

15 Knees to Elbows

15:36

Felt sluggish today.  Ate dinner 25 min before I did this workout, but wanted to squeeze in a workout before work and not miss a day.  Boy did I feel the salmon, summer squash, and large glass of milk sloshing around in my gut reminding me of their presence.  Should have done 5 rounds to have completed the Pack workout, but I'm glad I had the excuse of the time constraint, cause this was quite tough just like this.

Deadlifts and HSPU's 5-22-08

Deadlift 3 reps and Hand Stand Pushups (modified to 4ft bridged to feet HSPU's)

Deadlift:

275#, 280#, 285#, 290#, 295#

Bridged HSPU's:

16, 13, 16, 13, 11

Pack Version of:

Row 1000 Meters

15 Burpees

Row 750 Meters

30 Burpees

Row 500 Meters

45 Burpees

21:11

This was a tough one!  My goal was to keep my row time to a 2:00/500m pace, and I was real successful at it, so I was happy with my effort.  I'm glad I didn't try the Porch version of this workout, cause this wrecked me plenty good.  Good times.  

Mini Cindy 5-19-08

Mini Cindy

As many rounds in ten minutes of:

5 Pull-Ups

10 Pushups

15 Squats

8 Rounds and 5 Pull-Ups 10 Pushups

I really worked on trying to have perfect form on every rep.  The pushups were by far the hardest.  I didn't sleep well last night and felt wiped out today, and had to really motivate myself to even get off my lazy butt and workout in the first place.   I'm glad I did.

Squats 5-18-08

Warmup: 5 min row, 1 ring muscleup - 1st EVER!!  YAHOO, 10 pullups, OHS 95# 2 sets of 7 reps

Squats:

185# 5x5

First time I've squatted heavy in 22 days, after I tweaked my back.  Its been FAR too long.  Felt good to get back under the bar.  I really need to keep pushing up the weight on this, the king of all exercises.  You don't get big muscles by lifting small weights!

60 Pull-Ups and 60 Dips 5-16-08

Warmup 

5 min row

 50# Overhead Squats broken down 20 reps and then 10 reps

As Rx'd WOD was 30 Muscleups for time...

I scaled down to the pack version and did,

60 Pull-Ups and 60 bar Dips for time:

12:18

During the warmup I tried playing with Muscleups on my rings for the first time.  I did some jumping Muscleups and then I was able to do my first Muscleup!!  But I did it with bent arms at the start, so its not a true Muscleup.  Still, I was happy with my first attempt.  So much of the move is in the mechanics.

Deadlift 5-15-08

Warmup:  5 min on the rower and 30 Overhead Squats with 45#

Deadlift:

255# 265# 275# 280# 285# 290# 295# 300# 305# - New PR !!

My previous PR was 285# on 4-11-08.  I've done 4 Deadlift exercises in the past month since I last did my PR of 285.  Not bad to have a 20# increase, and I broke the 3 bills mark.  I'm stoked! 

So go load up that bar. Lift Heavy, and Live Hard my hard living comrade!

Overhead Squat 5-14-08

Overhead Squat

Instead of doing the Crossfit mainpage WOD of 7 sets of 3 reps Overhead Squats (OHS), I decided to try and figure out what my max was.  My brother, cousin and I are going to have a contest to see who can Overhead Squat their bodyweight first.  We are going to have some kind of a prize for the winner and some type of dunce cap prize for the loser.  Still figuring out the details of the contest.  

Warmup row 5 minutes

OHS:

45# x 5

65# x 5

85# x 3

95# x 2

105# x 1

115# x 1

125# x 1

135# failed on first attempt to even get the weight over my head...just wasn't concentrating enough and didn't get under the bar and lock out my arms.

135# failed on the second attempt at the bottom of the squat

135# x 1 (New PR!)  I was able to grind it out...I didn't even try 140#, because that was tough! 

I am now 37lbs away from my medium term goal of OHS'ing my bodyweight!  My longterm goal is to OHS my bodyweight 15 times.  

Compare to 4-25-08

Fran 5-12-08

Fran as Rx'd

21-15-9 

for time of:

95# Thrusters and pullups

in 9:30

Thrusters broken 1st round 15/6, 2nd round 6/5/4, 3rd round 4/3/2

Pullups broken: 1st round 15/5 2nd round 7/4/4, 3rd round 7/2

I really pushed hard through the entire workout.  Felt like the intensity level was real high throughout the whole thing, so I was happy with that. Last time I did Fran in 10:45, so I'm thrilled with my improvement.  Part of the reason my last Fran was a little slower then it could of been is I cleaned the weight off the floor for some reason the first two rounds, which were also broken, and I did 12 reps instead of 9 reps on the last round of thrusters and pullups.  So my improvement this time isn't quite as strong as it looks at first glance.  But I'm still pleased.  I tore a callus off on my ring finger....Doh!  I thought I had my calluses properly shaved down....I guess not.  

Diane 5-11-08

Diane (scaled down to 'Pack')

21-15-9 reps of:

185lbs for Deadlift (Rx'd is 225)

4 ft bridged to feet HSPU's

in 4min 58sec

First set of Deadlifts unbroken and fast, but my form wasn't superb.  The other 2 rounds I took it a bit slower, reseting every few or every other rep and concentated on good form (yet still going as fast as possible, and not taking any rests longer then a couple of breaths).  HSPU's weren't too bad as far as difficulty, but were more of an elevated pushup.

I'm glad I took Jeff Martin's advice and went with a lower weight that I could do faster.  If I had tried 225, I'd have slogged through the workout at a much slower pace.

Puppy Crossfit 5-10-08

Hundreds of rounds, for no time of:

Ball chase, and ball bite.

Wash, Rinse, Repeat.

Still working on returning the ball for the next round.

Blitz's first ever air squat.  I had to help him quite a lot with his form.  Notice the complete lack of a lumbar curve in his low back...Maybe there was insufficient yelling in the gym that led to his bad form?

Much better form.  Notice his head up and eyes looking straight forward.

The results of a day of Crossfit .....Puppy style.

So there you have my excuse for not getting in a workout today.  The trip to the breeder just took too much time.  

We finally brought our puppy, Blitz home today.  His is a 7 week old German line purebred German Shepherd.  He comes from 5 generations on both sides of Schutzhund (Crossfit, dog style) titled canines.  My expectations for his level of elite fitness are high.  In no time he should be able to out run, swim, jump, and bite me and all of you with ease.  Look to see him on the winners board of the 2010 Crossfit Games.  We are in training. 

800m Run, 4 Rounds 5-9-08

4 rounds for time:

800 Meter Run

Rest as much needed in between rounds.

3:10

3:19

3:32

3:28

I rested about 7-9 minutes in between rounds.  Probably too much rest, but man did I feel like I needed it.  This was the first run workout I've done in the past two years.  The last time was in the Police Academy where I was running a lot.  A year and 4 months ago, I dislocated and fractured my ankle in a nasty dirtbike crash....apparently falling off a 50 foot cliff is a bad thing.  So the good news was my ankle felt pretty good today.  Measured out 800m with my GPS at a local park. Half of it was a slight incline and half was a slight downhill.  I think running on the grass at the park, rather then running around my neighborhood on the sidewalk was a good idea for my ankle.  Now I remember why running has never been my favorite.  I don't know why, it just hurts.  I'd rather row hard then run hard.  Am I the only one?   

50 Burpees 5-5-08

50 Burpees for time, jump and touch a target 1 foot above the top of your reach:     

4 min 37 sec

This is a good sprint type workout.  Lots of fun when you are really pushing the pace.  My eventual goal is to do this around 3 min as this would be a full out Burpee sprint pace with ZERO rest.

Then I worked on Overhead Squat form:

45# x 5, 65# x 5, 85# x 8, 85# x 7,85# x 8,  85# x 8 

Deadlift 5-4-08

I was able to squeeze a quick workout in.

Deadlift:

235lbs x 5, 240lb x 5, 245lbs x 5, 260lbs x 5, 265lbs x 5

Blaster Fight!

Its Cinco De Mayo weekend, which means a very busy weekend at work.  Actually it wasn't bad at work last night due to Cinco De Mayo, but we are working mandatory overtime so I have no time to workout tonight and will have even less time tomorrow night. 

I did have my first full on fight at work since I've started doing Crossfit.  One on one versus a Blaster (a suspect high on PCP).  He was completely naked and totaled his car into a tree.  When I arrived on scene, he growled and charged at me.  He was then promptly tased, and continued to attempt to fight me.  I tased him a total of 8 times, and he just kept on fighting.  Somehow my baton ring unsnapped during the struggle and my baton fell off my belt and dropped almost perfectly into the suspect's hand.  I was able to immediately rip the baton out of his hand as he cocked it back to hit me with it.  My first backup unit arrived and after a few minutes of wrestling we were able to handcuff the suspect.  As more backup arrived the suspect continued to violently fight us even with the cuffs on.  My backup piled onto the suspect, and we had to hold him down and WRAP (a tool which is a bunch of straps that basically mummifies a suspect) him due to his aggressive resistance.  I did notice after about 9 minutes of holding him down that my teammates were breathing hard and I wasn't.  Thanks to Crossfit, I knew I had the gas in the tank to keep fighting, which is an encouraging thought when its you all alone against a Blaster who has incredible strength and feels no pain due to the dope coursing through his body.  Funny what you think of in the midst of something like that.  No Cops were hurt and the suspect ended up in jail.  Scratch it up as a win for the good guys.

Thrusters 5-2-08

110 115 120 125 130 135 140 145 150

I was real happy with today's effort.  I concentrated on popping my hips at the top to propel the bar upwards.

Pushups 5-1-08

First time working out since I tweaked my back when I got a new PR of 230 in the squat workout on 4-26-08.  I only missed 3 days of not working out, but it seemed like such a long time!  It was driving me absolutely nuts.  

My back isn't quite 100%, so I decided to do something that didn't stress it.  I did Pushups:

60, 50, 40, 30, 20, 10 

6 minutes of rest in between sets on all but the last where it was 30 seconds.  

Felt great to finally do some type of workout, even though it wasn't exactly a Crossfit mainsite WOD, just something to get me going again.  Hopefully my hands will heal up soon and my back will be ready to lift heavy again.  I do have a feeling though that its going to be a reoccurring problem that I'll have to keep an eye on and do my best to deal with when it pops up.  To quote the guru of the Crossfit iron game:

"Accumulating injuries are the price we pay for the thrill of not having sat around on our asses."  ~ Mark Rippetoe

How very true.  Just got to keep those nagging injuries to a dull roar.