On the heal.

Still working on letting this arm heal up. I am just sticking to some light lifting and some runs in between for good measure. I also have jumped back on the heavy bag working my kicks and some light bag work for striking. Feels good to get back into that. I have missed it. Its funny how you dont forget how to do something like this. After a few rounds of warming up, I could feel the motions all coming back and with each kick a growing confidence and the ability to deliver more power each strike. Good times indeed!

Hitting the gym

Ive taken a few days off from the Crossfit regimen to try and let this arm heal up and for a change of pace. Hit the gym Tuesday for a good chest and tricep workout. I felt my bench would be lacking as I have not got under a bar in some time. I managed a 5/5 set/rep and finished with a 265lb for my last set. I felt I could have gone up but there was no one for spot and didn't feel like having the bar pinch my head off. Finished with the usuals; incline press db, seated bench, weighted dips, behind the head press, and pull downs. I completed the workout with a 16m39s 2 mile run. Wednesday I went for some back and biceps and had a pretty good workout but the arm is still giving me some trouble and I am feeling it this morning. I have assigned myself to try and complete a 20 min 5k and I am going to use my nike+ training band as a guide. I have a 3 mile run tonight as well as a 4 mile on Sunday morning. Sounds FUN!

A week to recover

After last week, I felt my body really beginning to talk to me, as in sit down old man and take a breather. I am not in my 20's anymore and as I see 40 coming around the bend in a couple of years, it may do me some justice to listen to my aches and pains every once in awhile. So I decided last week to take it easy and just get a couple runs in and a session or two of yoga. Ran a 5k for a PR of 25m5s last week as well as my PR for furthest run on Sunday of 5 miles with a time of 43m43s. I felt good the whole run but towards the end my knees were talking to me. I am going to really start to try to focus on some good runs, at least 3 per week and work on bringing my PR's down.

A sunny day calls for a run at the park

Dan and myself took the weather in stride and headed to the park for a WOD. On paper this seemed easy enough but now thinking about it don't they all? The WOD called for three rounds of five different exercises at different stations with runs to each station. We went from pullups to dips, to jump box squats, to reverse pulls, and finally to pushups. I believe my body has hit a wall of sorts and I may need to take a few good days off. This thing was brutal and I just was gassed by then end of it. I ended up walking portions of the final round but I still finished it, demoralized and all. 

3 rounds for time
25 pullups 

run to dip bar
25 dips
run to box station
25 box jumps
run to  dip bar
25 reverse pullups
run to chinup bar
25 pushups
sub 30m time for myself with a total of about 2 miles ran

A few days to recover

Well this WOD has gone down as one of the hardest I have done and for the life of me I do not know why. Thrusters...check, pullups...check, body wrecked for 3 days after this particular WOD...damn skippy. I went and met my friend Chris and a buddy of his at Anytime Fitness in Auburndale. This was his friends first foray into the CrossFit world. He took it on the chin and did rather well although Chris spoke with him a couple days after and he complained of his body being a little sore and by a little sore I mean a loss of bodily functions like walking. I too felt this WOD for a few days after. Just beat me up. Perhaps it was the heavy emphasis on legs with the deadlift extravaganza Dan and myself had earlier in the week and then walking into this WOD with the innocence of a small child only to have it thoroughly kick my ass. I am glad I finished it but to say there wasn't times that I sincerely considered another hobby like say needlepoint, is a gross understatement.

For time:
135 pound Thruster, 15 reps
Pull-up, 15 reps
95 pound Thruster, 21 reps
Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
27m19s

Ahhhh dead-lifts are a friend of mine.

Well after my recovery from the weekend dash, I decided to start my workout week off with a bang and by bang I mean my lower back hating me. The WOD called for a series of dead-lifts followed by a 1/4 mile run between sets. The times posted on the main site seemed incredible and after completing the WOD, I just cant see how some of the times are achieved. (mental note: must work harder...) I finished the WOD and of course today I feel like I wrestled a bear. Dan wasn't feeling the gym at all and you could see it in his face but he was there and went at it like a trooper. Well the dead-lifts had other ideas and decided to smack Dan around a bit. He pulled his back early into the WOD and decided it was best to take it easy after that. Sometimes you tear the gym up and sometimes it tears you. Getting your mind right is the base for a good session in the gym.

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

My time 19m40s

Warriors Dash

First let me say this was a learning experience. I have never competed in any sort of timed run before this and to say I did not prepare well is a gross understatement. I took it easy a couple days leading up to the race and got a good nights sleep. The morning of the race I decided to eat like a fat boy on a diet who hasn't had cake in a very long time. IHOP was destroyed and my stomach later on was almost put down for lack of functioning. Wow. Lesson LEARNED. Anyway, on to the festivities. The race was a hoot. I dont think but maybe 1% of the entries actually took it seriously. There were costumes everywhere. Dan even showed up all Braveheart on me. He looked the part. Warrior was in the house! The race went well for the most part until IHOP decided it would like to come outside and see what all the fuss was about. I managed to NOT visit Mr. Pukey but my time and run went downhill after that. I managed a 34m and change time while Dan beasted it at 29 and change. I had a great time, managed to get a nice sunburn on my melon and I look forward to it again next year!