Fitness test

Today we were required to complete a fitness test.

Requirements for 100%:
Age 33
37 push ups nose to mat with full extension
73 curl ups (must be done to a cadence)
44 cm Sitting reach
9:20- 1.5 mile run

How I scored:
37
14
31 cm
10:32
Total score 75%

You will note that my curl ups were pathetic. I was not fatigued in any way. I simply was holding too long at the top position and lost the cadence. I was extremely pissed when the lady told me to stop. It was the first time I had ever done this movement and failed to grasp the importance of the cadence. (My instructor was a curl up nazi. The other instructors were much more lenient in their application of the cadence. I was shocked to see people who couldn't do 10 push ups get 60 curl ups.)
Get over it Steve!

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Run

4.5km
23:ish mins
First lap was as a group and was 13:46 mins. Second lap was at own speed and was approx 10:00 mins.
Push up ladder
6-5-4-3-2-1-1-2-3-4-5-6

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Reverse Swim ladder!

Fun time in the pool.

Warm up
2 laps
Pool WOD
Swim 25m
10 push ups
10 sit ups
10 dips
Swim 25m
9 push ups
9 sit ups
9 dips
Swim 25m
8-7-6-5-4-3-2-1
Each with 25m swim between
12:12
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Swim Sprints

Haven't posted for a bit. This is due to two things.
1. Being very busy.
2. Being very lazy.

10 laps warm up
10 laps sprints.
1 lap =25m
All sprints under 20 seconds and most were 17 seconds.

Feel pretty good about the swimming tonight. I was trying to focus on breathing and arm position under water. Still struggling with using my legs to any advantage with regards to speed.

I am missing reading everyones blog post as I only have my phone here for internet use. Unless I want to wait in line for 20 mins to use the communal ones.

Hope Seans drive went well.
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Mass WOD

This afternoon the last class of the day was PT. It was a fun PT session. Set up something like Fight Gone Bad except for there was no counting.

There were 16 stations of things like lunges, push ups, squats, skip rope, stair climbing, supermans, etc...

We completed 1 min of work at a station followed by 10 seconds of rest. We did this for 20 mins and then we had a 3 mins rest. After the rest we repeated the 16 stations again.

40 mins total.

My knee was sore after so I am going back to a strict regiment of ice and drugs.

Run

4km
20:06
First 2km with the whole group as fast as the slowest person. Last 2 km on own pace.
Raining and miserable at 0530 this morning
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Circuit Training

Had a very interesting experience this morning with my PT class. We completed a "circuit" of 4 different stations with 3 different exercises at each station. We were to complete 3 sets of each station before moving to the next station.

It looked something like: 3 Sets of 40 seconds before moving on the the next station.
Station 1
1. squats
2. Shoulder Press
3. Lunges

Station 2
1. Tricep extent ion
2. dumbbell flys
3. Tricep skull crushers

Station 3
1. Bent over row
2. hammer curls
3. deadlift Arm curls* remind me to tell you about this!

Station 4
1. Bosu Ball crunches
2. Bosu Ball Supermans
3. Bosu Ball leg raises.

So it was a well planned and executed workout for 25 people to be doing at one time in a small space. It was a good workout in the sense that I really tried to go hard. As a result I was tired and sweaty after.

There were 2 occasions where I almost wanted to call bullshit on the whole deal.
1. I was doing the deadlift and I was instructed that I was doing wrong. I was always under the impression that a deadlift started on the ground in a squat position. You then proceeded to straighten the legs and then stand straight up. (crude description I know) Well I was told to not bend at the knees and to touch the weights to the floor with straight legs and then stand up. I asked if we were doing deadlifts? Yes of course we are was the reply. "I thought we had to bend the knees to do deadlifts?" "No deadlifts are performed with straight legs. Bend only at the waist". "Okay so we are doing roman deadlifts/straight leg deadlifts?" "No just deadlifts." I lost a lot of respect for the "Certified Fitness Instructor".

2. Same instructor, whom I already have an issue with started to tell me to "do more faster." I felt like saying listen punk! I am busting my ass here and I know my limits and I will work as hard as I can as long as I can. I do not need some mediocre fitness dude telling what to do. But since I am the "student" I wisely bit my tongue and carried on with the workout.

I was also told that I am obese and I should get into better shape because I have a high BMI. Oh and that I should eat more pasta and bread because it is good for me and lay off the fats because they are bad! LOL

Swim

After a couple of hours of studying and a nice little nap:

Swim 500m front crawl
(Last 2 lengths I dove and sprinted the 25m at about 38 seconds each.)
Approx 20 mins
This was a tiring swim. Fun to get back in the pool though. There a pool right in the building I live in so there should be no excuses.

Question to any one:
How long should the swim portion take for 700m?

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Yesterdays WOD

How is this for rude nicknames? Little Pigs clean up your shit!
Yesterday was the first PT session with the new trainers. They are very similar to the ones from my previous employer.

We discussed what is fitness and how to avoid injuries. You know the normal stuff that they need to tell you.

Warm ups running around the gym a few times and butt kicks and high knees and such.

The workout was a partner one. While one as doing the excersise portion the other was running. You couldn't stop doing the exersise until your partner returned from the run. A lap was once around the standard size gym.

Set 1
push ups/2 laps
sit ups/2 laps
push ups/2 laps
sit ups/2 laps

Set 2
Medball hold/2 laps
Alternating Lunges/ 2 laps
Medball hold/2 laps
Alternating Lunges/ 2 laps

Set 3
Burpees/2 laps
Dips/2 laps
Burpees/2 laps
Dips/2 laps

Set 4
Front Plank/2 laps
Side Plank/ 2 Laps
Front Plank/2 laps
Side Plank/ 2 Laps

Buyout
4 laps

25:13

My partner and I finished 2nd out of 13 teams. We were stoked. My heart rate was 182bpm. I was crushed. I think my experience with being that tired and still going helped me a lot. There were a lot more fit guys then me shutting'er down too soon.

Polishing boots and rowing! Yahoo!

Row 500m warm up. Stretch.
5 rounds
500m @ 2:00 or less per round
Rest 1:00 between rounds.

Tried to rest going into the catch and explode out. Seemed pretty good. Needs practice.

I think I am going to row a sub 1:30 500m within the next 12 12 weeks. Wish me luck.

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Only a phone to communicate. Posting via email.

CFWU x 1
Grace
30 reps clean and jerk for time:
5:13

This new gym is one big machine. It is quite void of anything practical. Ironically there is a huge cork board with CROSSFIT as the title. If I didn't know better I was at CFHQ. Then you go inside and it is just wall to wall machines. I didn't see one spot to do pull ups. I did see 3 rowers though that is something I guess.
Time to make the best of my surroundings.
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Navy Seals

CFWU x 1

5 Rounds for time:
7 Deadlift at 225
30 Squats
7 HSPU
13:28

Yuck! That was freaking hard. The squats after the DL were particlarly challenging.

New gym

Today was my second day at the new job. One more day of admin then off to school.
Used the gym at work. It is a little prehistoric but it will do the job for now.

I know it is only day 2 but I had Burger King for lunch it really knocked the shit out of me for the afternoon. I really need to take a cooler with good stuff.

CFWU x 1

Deadlift
5-5-5
135-225-315
Clean
5-5-5
135-155-155
The last rep of each round on the cleans was a Clean and Jerk.
The DL was lazy I know. I just didn't have it in me.