Working out at work and a WOD

This morning was boot camp as usual which was a good time. Then it was off the work for a group workout with all the people I work with. We have an instructor who leads the group. Each day it is different and today it was something that I thought I would never ever do. Step aerobics. I knew I was gonna do the WOD after so I kinda half assed it.

Todays WOD was a gooder. I scaled the weights down so I could go through it faster and because I want to have more attention to the metcon stuff. I have a mental block with letting go of the strength stuff. I know I will have to do less strength training in the WODs if I am to improve my 8km run to 34 mins. I just don't want to lose my strength that I have worked hard to get.

Three rounds for time of:

185lbs Deadlift, 15 reps

15 Handstand push-ups

15 Pull-ups 65 pound

Thruster, 15 reps

13:57

The HSPU's rocked me after doing so many ring push ups yesterday. All in all it was a good one. Was sweating and red in the face.

Here are two of my favorite pics from the bootcamp. Craig before and after!

Ring push ups

CFWU x1
3 rounds:
50 Ring push ups
5 Muscle ups

This workout I did not complete "for time". I just did it. I was in no rush and kinda just started doing it without really any focus. It was good and I had a fun time with it.

I have noticed that I have been getting away from doing the CFWU. I guess I will have to get cracking.

I wrote an article on the crossfit London webforum. It is about goal setting. Have a read and let me know your comments. If you have something to add please feel free to comment.

http://www.crossfitlondon.ca/phpBB3/viewtopic.php?f=20&t=26&sid=a651f98a2a5ade600acd45f471e5a4f2

Thanks

Another Circuit.

After the bootcamp at www.crossfitlondon.ca I played on the plyo boxes with jumping and pistols. I tried to jump from the box to the pull up bar. That was a fun time.
Had a good workout today at work. The warm up consisted of walking around the gym with some stretching and the like.

Workout

5 Handstand Push ups
10 Squats
15 Sit ups
1 sprint around gym (80m)
Repeat for 5 mins.

1 lap sprint 1 lap walk
Repeat 5 mins

5 Handstand Push ups
10 Squats
15 Sit ups
1 sprint around gym (80m)
Repeat for 10mins.

1 lap sprint 1 lap walk
Repeat 5 mins

Tried to do the Clean and Jerk but had some serious shoulder pain with the 95lbs and thought it wise to not go further and use 135lbs. So I called it a day.

Cindy PR

CFWU x 1

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

25 + 5 pull ups and 7 Push ups

This was a big effort. The squats were the toughest portion for me. I started with a 50 second/round pace. At round 21 I just went for it. My goal was 25. The kipping felt really smooth and flowed well. I think I made time with the kips. No flailing about.

Nasty Girls

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

9:53

Was a good one. I liked it.

Snatch and Group WOD at work!

Today was a workout on the base again. "In the House" Circuit training. A good cardio style workout. You start with a partner and while your partner is running around the gym 2 times you continually do an exercise. Once they are done the running they "tag" you and you then run around the gym 2 times. The movements were"

Push ups
2 times around the gym (160m)
Sit ups
2 times around the gym (160m)
Squats
2 times around the gym (160m)
Dips
2 times around the gym (160m)
Lunges
2 times around the gym (160m)
Lateral Jumps
2 times around the gym (160m)
Front Raises with 16lbs medball
2 times around the gym (160m)
Repeat

25mins of work total

I then went to the weight room and did Snatch
95-115-115-125-135-145-145

I felt stronger and think I can get more weight overhead if I focus and clean up the form. I have a feeling that my snatch is very ugly. I think I was jumping on the landing too wide. When I land I would land with knees about 90 degrees. I would like to get a lot deeper and not land so wide. I practiced the landing for a bit after to try and correct that error. Handstand practice for about 10mins as well. Starting to get the feel of staying in one spot. 1 min freestanding handstand is a goal for the next few months.

JT

Did a light warm up before I began. I had to trick myself into just starting this workout. I pushed start on my watch and had no time to think about it. 3-2-1 GO!

J.T
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
8:17 (2 Seconds off of my PR. Shit!)

Box Jump Burpees

CFWU x 2

18 inch Box jump Burpees
Max Reps in 10 minutes
101

Practiced the Double unders before for about 10 mins.
Played on the new pull up bar at www.crossfitlondon.ca for about 5 mins with Dave. He was showing me some cool move. A lot of more work into learning the gymnastics kip.

The Boot camp was very good today. Good effort by everyone.

Cindy with an Attitude. Cheryl and Layne at CF London!

Cindy with an Attitude.

CFWU x 1

Max rounds in 20 mins of:

5 Pull Ups 45 lbs

10 Bench Press 135 lbs

15 Squats 135 lbs

9 rounds in 20:20

This was a trial run for my next adventure where I will sub the pull ups for Muscle ups.

The squats were very challanging. I started the first 2 rounds with 185lbs. I decided to scale this after.

Cheryl and her husband Layne visited me down at http://www.crossfitlondon.ca/ for a WOD.

We did FIGHT GONE BAD. I lowered the weights for them as it was their first time doing a "real WOD".

Row for calories

24 inch Box Jumps

35lbs Push Press

32lbs SDLHP

8lbs Wallball 8ft target.

Cheryl had a score of 244 (with a little cheating)

Layne had a score of 204. He used 45lbs for SDLHP

Amazing effort by them both.

Effort = Results Work Group Wod

Group Workout at Work
Warm up:
Walking around gym with stretches as we walk.
WOD:Max Rounds in 30 mins
Abs x 15 reps
Sit ups
Leg Raises
Side crunches
V-Ups
Repeat
3 Laps of Gym
Push Ups Max Reps
Regular
Wide
Narrow
Repeat
3 Laps of Gym
Cardio 1 min each
Bench Step ups
Jumping Jacks
Jump Rope
Repeat
3 Laps of Gym
Legs
Walking Lunges 20m
Squats with 6 LBS Medball
Walking Lunges
20mSquats with 6 LBS Medball
Repeat
3 Laps of Gym
2 Rounds Completed.

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
13-13-10-13-10
15-15-15-15-15

Was tired from Work Group Workout.
Insanity = Doing the same thing over and over while each time expecting different results.
Had a talk today with someone who has been very supportive of my efforts with Crossfit. A few thoughts that came up during this brief and important talk. While my training goals differ from the vast majority of those around me, I need to be understanding of this. Things that I would do and what works for me is often far away from what others do.

5000m Row

CFWU x 2 subbed MU's for dips and pull ups 5 each round.

25:37 (5:37 off PR).
Haven't rowed for 8 months and had some pain in right shoulder and lower back.

Accurate record keeping.

10 mins handstand practice (on my own while I waited).

1st round - 1 min easy, 2nd more intense, 3rd intense.

Skipping. Started slow, picked up pace, alternating double unders Running around gym(75m). Started at a nice jog, picked up pace, sprint Cycling. Just turning the pedals, increase resistance, increase resistance so I had to stand to pedal.
16 in stepper. 1st step ups, 2nd box jumps, 3rd box jump burpees.
Seated rubber band rowing. Hooked band around feet. 1st easy hands to chest, 2nd increase pace, 3rd prone on back hands extended overhead.

2nd Round same as above but only two minutes. 1st light, 2nd hard.

After that we did some lunges across the gym floor and then plank holds on elbows. Then a 1 min squat hold against the wall of the gym.

I think we were moving for about 30 mins.

Worked on some pull ups to finish. Tried 1 hand negatives.
2 TGU's with 65lbs on long o-bar (on my own after).

Constantly Varied executed at high intensity, right!

Accurate record keeping for Workouts.

During the last year I have really tried to keep accurate records of my workouts. I have made errors I am sure at some point during the 200+ workouts I have logged on this web site. I try to record what I did, with how much weight, and how long it took me or number of reps.
This has had a huge impact on my training. Some obvious and some maybe not so much. For starters lets look at the obvious.

1. I am able to know how much "work" I did during a workout effort.
2. It allows me to gauge my progress from one day to the next. In some circumstances over a period of months or longer.
3. By keeping track of past performance I now have the ability to push myself on the next effort. To try and beat a PR.

Not so obvious.
1. By keeping public and accurate records if I don't feel like working out I have the added pressure to be motivated to go to the gym.
Otherwise people will know that I have been slacking off and not sticking to my plan. This extra boost is huge for me.
2. I like the process of sitting at the computer at home, logging on, and posting to my blog. It is fun.
3. I enjoy reading comments that people write in the comments section.
4. I am able to track changes. If I have a bad/good WOD I can review what may have contributed to my success/failure. For example: Fight gone bad followed by a Fran. You are able to understand the performance of a particular WOD followed by another.

If you currently do not keep track of your performance I highly recommend it.

Wallball and Ring Pull ups *Added bonus-Zone Rant*

CFWU x 3 Subbed MU's for dips and pull ups 5 MU per round.

5 Ring pull ups
10 SDHP with 2 pood Kettlebell
15 Wallball 10 lbs
9 rounds
10:54

Zone Diet Rant.

It is my new position that the Zone is the same as all diets. Here is why I think that, from personal experience.
About 12 months ago I was enjoying life at a "stocky" 196lbs. Doing what I wanted. Working out in the basement with my bench press and arm curls. I felt I was getting stronger and I was having fun going for a run around the block. My food choices were very poor in retrospect. Here is an example: 3 cups of Rigatoni pasta with 3 cheese sauce. I would scoop about 2 cups of cottage cheese into the bowl and mix it up (my mouth is watering). For some taste I would put lemon juice on top. At about 6pm I would have a little nap. I would wake up and go to a bar close to my place and have a few beers with friends. Maybe chicken wings would be in my belly by 11pm. I would be asleep shortly after. Breakfast was a bagel at Tim Hortons and a large regular coffee with milk. Lunch would be Burger King or Wendy's.

The point here is that before I knew what the zone was, I ate anything and everything that I wanted. There was no portion control. I had never heard of glycemic index or Macronutrients. Why should I care? I didn't know anything about that junk and more importantly, I didn't know that I didn't know.

I am confident that last January it would not have mattered what diet I chose. South Beach, Atkins, the Jared Subway Diet... They all would have got me to the same place. Teach me portion size. Proper food choices. How to shop and cook for myself. When and why to eat. H20 intake. On and on.

The reasons above are why I think so many people have success with these types of diets. It stands to reason that if you are eating 2000 more calories then you need and you suddenly change how and what you consume that you will have terrific results. If you look at what I was eating before and compare that to now you can understand my point. I have learned it is more important to educate yourself and have a plan and follow that plan then it is to follow any one diet over another. I know from my experience that it was not difficult to improve on what I was previously doing.

Now, what does the Zone mean to me now? I use it to make responsible and wise nutrition choices (for the most part). I know what to eat, when, and more importantly, why. My education into eating has got me where I am today, more fit then I have ever been and it is my lifestyle. I have been at it for over a year. During that time I have had cheat days. Okay, cheat weeks. However, I always make my way back to the zone principles. Add Crossfit on top and you have a receipt for Elite Fitness. I now hover in the 170-175 lbs range. I still carry about 10 lbs of extra weight but I can maintain this level and still perform well (IMHO). Thank you Coach D for taking the time to help.

So, if you are starting the Zone or any other diet, learn everything you can about healthy choices. If you are forcing yourself to eat something for a short term results you will not have long term success. Make food and fitness decisions that you can implement into your lifestyle for lifelong rewards.

Diane PR

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
6:18

Still feel like puking. My Brother and I had a workout this afternoon at the base gym. I did Diane and was amped up for it cuz he was there also there was another guy who I saw doing DL's with 135lbs. I had to wait for him to be finished his workout before I could start mine. I guess there was a little showing off involved. I felt really good going into it. First set of DL was 15/6 and HSPU's were the same break down.

I think one thing that was "cheating" was I bounced the weights off the ground well if steel weights bounce any. I was in a rhythm and it fell good to hear the noise of the weights hitting the ground and then back up.

I have been given the go ahead by the physio guy to do the WOD's I just have to focus on head and neck position and do some stretches after.

Tabata Something Else?

This morning I was ordered to attend the PT class that was being run on the base. It was run by the base fitness people. The intent was to do TSE. It was a very differnet experience then what I was expecting. It was like CF but not really. Each interval was a different movement and there was no pull ups. For example: the first interval was push ups. for the first 20 secs it was regular push ups the second was wide etc... Squats were regular then wide stance then lunges. Kinda hard to keep score. But for push ups I had a score of 15 as my lowest set. That was the only one that I could keep score for.

There was grumbling at the end from people about the workout but that was because they were sitting on their ass instead of working.

So I guess my rest day WOD was appropiate for a rest day.

Michael

CFWU x 3 Went easy with sit ups and back extentions

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
20:44 PR by 4:46

That seems odd that I had a PR after the way I have been feeling. Don't get me wrong I am happy as hell with that. I guess the good eating and increase h2o have been paying off.
Went to DR this afternoon to have the back checked out finally. I have a strained Trap and have been given 10 physio appointments to see if I get things sorted out. That may be why I have a better time. Limited trap work?

I was on my way to work this morning and heard the craziest news story. A drug user has successfully sued her dealer for supplying her with drugs that made her an addict. WOW.

Full story:
http://www.theglobeandmail.com/servlet/story/LAC.20080109.CRYSTAL09/TPStory/National

Box Jump and Cleans

CFWU x 3

4 Rounds for time:

30 x 24 inch box jumps
10 x 135 LBS Power Cleans
13:44

This was a fairly hard WOD. I was surprised how sweaty things got from the cleans. I was still slow but things feel better now. Eating is on track, sleep is good, H2O a little off. Will definately have to ensure water is going down range more often.

As some of you may have heard there is a lot of controversay over police using their stun guns to assist in subduing an unruly suspect. I heard on the news that there was an investigation into a beating by police that ended in the death of the resisting suspect. The beating lasted 8 minutes and was deemed appropriate use of force by the SIU. I bet if the police were not so concerned over using the stun gun that the suspect would still be alive. Funny how this works out.

Running Angie

CFWU x 3 (skipped last round of pull ups and subbed medball cleans for OHS)

Running Angie

400m Run
100 Pull ups
400m Run
100 Push ups
400m Run
100 Sit ups
400m Run
100 Squats

29:01

I got this WOD from Navyseals.com. I have decided that I am gonna spend more effort for the next few months on Metcon. I would like to increase my speed and endurance for the CIOR fitness test that is in 3 months time. I will still do heavy lifts but my main focus will be metcon.

I bit off more then I can chew with this WOD. Everything was going well till I had to do the sit ups and squats. I rested a lot during those. Oh well back to the gym...

Diane at the new Gym

CFWU x 2 Subbed MU's for Pullups and dips 3

Diane

21-15-9

225 # Deadlift
Handstand push ups

9:39 (2:37 off of my PR)

Like I said earlier, starting from the beginning. The Deadlifts gave me a hard time and I thought I would breeze through the HSPU. Wrong! HSPU's were very challenging this time around.

Will get them next time.

first post of the New Year Wallball Burpees

CFWU x 3 (did some snatch and clean work as well)

5 Rounds for time:

15 Wallball Burpees 16lbs
50 Rope Jumps

12:34

Was very tired from this one. Really felt the CFWU. I guess I am not starting from scratch but pretty close. Looking forward to getting back into working out. I have been away for some time and the break was probably good for me but it has really hampered my strength and stamina.