Its been a slow week...

With the holidays approaching faster than I had planned, it seems my workouts will have to take a backseat to the season of festivities. I managed to catch a nice little cold over the weekend which set me back a couple days. I plan on running every other day during this week to keep pace with Danny boy! I got a 2.5 mile run in yesterday in 21m26s. Not horrible but I was trying for at least 3.5 miles but the legs had other ideas and by ideas I mean ummm no. Oh well, I am going to enjoy these next few days, eat lots of bad food and get to know my friend Sam Adams quite well this Christmas. I hope anyone who reads this has a wonderful holiday and you all get to spend it with friends and family.

Last day in the globo gym...

I finally took the plunge and canceled my membership to the gym here in town I have had for close to 15 years. I have to say I was a little saddened by this. This gym has been a mainstay in my lifestyle for so long, I feel as I am losing a relative or a close friend and I guess in the end, that is exactly it. A part of my life I am letting go to pursue a different avenue in hopes of obtaining and passing new goals in the fitness aspect of my life. I enjoy CrossFit enough to let go of the ways I have hammered into my head. I think this is a good step for me. It will help me to expand my views on fitness and hopefully open other opportunities to train in different means. My last workout in the gym was going to be a run/row/run but true to form the gym's one rowing machine was tied up by a snow bird pulling about 10 reps per minute. Uggg, fitting huh? Well I decided to hit some interval training with a 1 mile run, rest 3 mins, 3/4 mile run, rest 2 mins, 1/2 mile run, rest 1 min, and finish with a 1/4 mile run for time.

My times were 9m22s 1 mile, 8m34s 3/4 mile, 4m 0s 1/2 mile, 1m45s 1/4 mile for an overall time of 23m41s. 

How to be sore in the morning...

Step one start a CrossFit workout program. 

Step two complete the following WOD:

95lb x 25 SDHP

Run 1/4 mile

95lb x 25 push press

Run 1/4 mile

25 pullups

Run 1/4 mile

95lb x 25 front squats

Run 1/4 mile

95lb x 25 clean & jerk

Run 1/4 mile

I enjoyed this one but felt a little weak sauce coming on during the front squats. This morning I feel it all over. Finished with a time of 23m 55secs. Dan got 22m and some change. 

Something quick

Hit the gym for a quick WOD because Jack Frost has lost his damn mind out here! We shall call this up and down!

For time complete:

40 squats

400 meter run

20 x 75lb push press

10 burpees

800 meter run

10 burpees

20 x 75lb push press

400 meter run

40 squats

I finished with a time of 11m 55secs and Dan hit 12m 12secs.

VOTD

I have yet to put a MJ video on here...let me just say that this man is the GOAT and this has to be one of the best commercials he ever did. As I get older, I realize there will always be someone faster, stronger, more athletic. There will always be someone telling me I am too old and that I need to slow down...keep telling me that-PLEASE.....

Warcraft is my enemy....

A little game called Warcraft has taken over my every waking minute for the past couple days so to say my workouts have been less than stellar is a gross understatement. Dan also had the day off for his birthday. Happy B-day man! Well we decided to hit the gym as Florida has been blessed with a lovely cold front which makes doing anything outdoors a PITA. The WOD was pretty easy or so we thought...

For time complete 3 rounds

Run 400 meters

15 pullups

50 squats

15 pullups

The pullups were rough going. I felt good through the first 2 rounds. The 3rd round saw me grabbing some knees after a few pullups. I stroked the final run at a speed of 9.5 to try to keep my times low. This in turn hurt me a bit on the following pulls and squats. I finished with an overall time of 15m 25secs and Dan hit a 15m 42secs. Dan also noted we could take about a minute and a half off out times as it took 30 secs or so to fire up the treadmill for each round. 

Been a few days...but back in the saddle.

I have neglected the site for a few days, with the Christmas rush coming on the release of a little game here in the next day or so that will consume my every waking hour, it will be hard to keep my nose to the wheel but I will do my best!! Dan and I completed two WOD's in the later part of the week. The first one was a tabata workout. 

8 rounds for time with lowest score from each exercise taken for total score. My score in (   )

Weighted pullups 30lbs (2)

Weighted squats 45lbs (10)

Weighted dips 30lbs (4)

Deadlift 165lbs (0)    Total 16

Ugggh I still have not found the secret to these tabata workouts. I start strong and just completely lose it at the end. Now 2 days before this WOD, I did do a little workout at the gym and this may have affected my score but sweet mother mary the deadlifts were just brutal. The last few rounds, I just couldn't even grab the bar. Just a big table of suck all around. 

The next WOD was 10 rounds of good times.

Complete 10 rounds of the following for time:

1 clean and jerk 175lbs

5 pullups

10 pushups

15 squats

(After 2 rounds of the 175lbs clean and jerks I had to go down to 155lbs as I just didn't feel comfortable in the gym with no chalk or good wrap)

Finished with 10m14sec time. Dan crushed it with a 9m56sec time. 

Post Turkey Day

Well I took my traveling band show to the gym for a light back and bicep workout but got sidetracked a bit discussing the whole CrossFit thing to my friend Josh who runs the gym. He was apprehensive at first but after completing a couple WOD's he really likes the feel of the workouts. He really enjoys the idea of taking the road less traveled. He is going to tackle the "Fran" this weekend and I will have to check in on him and his progress. For yesterdays WOD, Dan and I took to the park for a run interval training. Felt pretty good and smashed my PR of one mile run with a time of 8m05sec. 

The WOD

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

1600 meters 8m06sec

1200 meters 6m20sec

800 meters 4m20sec

400 meters 2m06sec

Total 20m52secs