Murph on 50th

[RacerBill]

Good work, Bill. That's yet another tough Crossfit workout under your belt.

Take care of that elbow. Persistent stuff like that is tough to get over.

Great job on the weight loss!

[Bill2380]

Saturday 12/03/05

217.5 lbs Damn Pizza

HITT on stationary bike

4:30 Warm up
8 sets :30 fast/1:00 active rest
4:30 Cool down

Total Distance 5.7 miles
Total Time 20:00

Working on the gut.

[Bill2380]

Sunday 12/04/05

218 lbs

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

Subbed 14 Cable Pull Downs 206 lbs and
14 Dips for Muscle-ups
Time 17:00

135 lbs for Hang Cleans was pretty difficult. I almost didn't get the second rep of the first set. Had to regroup and concentrate on getting legs into the lift. After that I was able to finish with mini-sets of 4 or 5.

[hard_rox]

Great time, Bill. Your cable pull-downs almost equal your body weight. Pull-ups aren't too far away.

[Bill2380]

Monday 12/05/05

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Cable Pull Downs 210 lbs 12/8/8/4/5/5/5/5
Push-Ups 20/15/12/8/8/5/5/5
Sit-Ups 15/14/15/15/12/13/12/12
Squats 17/14/14/14/12/12/12/14

Total 342

Did this same WOD on 10/23/05. Total score then 319. Did 1 less Pull Down but added 10 lbs. 8 more Push-Ups, 7 more Sit-Ups, and 14 more Squats.

[kuri]

Hey Bill, nice job & good improvements!

damn those pushups get reaaal heard don't they?

[Bill2380]

You're right. I've never done 5 harder push-ups than that last set.

[Bill2380]

Tuesday 12/06/05

218 lbs

Basketball Night-Ahhhhhhhhh real full court. Some kind a kid singing event took up almost all parking spaces tonight. The slackers that have recently been crowding the court must have been unwilling to walk a couple hundred yards in the cold to play. Played 6 full court games and did about 25 real pull-ups during rests. This Cross Fit thing must be working 'cause I felt like I could run all night. Finished the night with 4 Yuengling Lagers at the Mechanicsburg Club while watching the Victoria's Secret show on the big screen. It doesn't get much better than this.

[Bill2380]

Wednesday 12/07/05

218 lbs

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Subbed 10 minute stationary bike rides for mile runs, sore knee from b ball. Didn't track time.

[Bill2380]

Friday 12/09/05

217.5 lbs

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

Time 21:45
Subbed 20 second stationary bike sprints for 100 meters. Too damn cold and snowy outside. Off to my wife's Xmas party. I'm not posting weight tomorrow.

[hard_rox]

Good work with today's WO, Bill. Have a good time at the party. Can you believe it's that time of year again?!

[Bill2380]

Saturday 12/10/05

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Did sets 1 through 4 as regular pull ups. Switched to 205 lb Cable Pull Downs for sets 5 through 12. Did Xmas party for my employees this afternoon. That's two days of eating, drinking and inhaling second hand smoke. I have to really watch what I eat this week. I may check the scale about Wednesday.

[Marykaa]

Parties are good.. but I can hardly stand second hand smoke anymore, nore the odor of cigerettes in our clothes and hair and skin when we come back from somewhere where people smoke.. I'm glad that more and more places are non-smoking.

[Bill2380]

Sunday 12/11/05

Bench Press 155 lbs 10-9-8-7-6-5-4-3-2-1
Dead Lift 155 lbs 10-9-8-7-6-5-4-3-2-1
Cleans 95 lbs 10-9-8-7-6-5-4-3-2-1

Time 38:00

Straight sets as I only have one oly bar. I did get a $250 gift certificate for Dick's Sporting Goods from my employees for Xmas. Another bar may be a good investment.

Did this workout 10/21 in 49:30 and 11/12 in 41:30. Today I added 20 lbs to dead lift and cut another 3:30 off time. Did all sets except #6 bench unbroken. I should have rested 30 secs more, but was trying to push time. Weight for cleans was too light but I did want to compare times. I'll add at least 10 lbs next try.

[kuri]

Heavier load + lower time = progression.

Great job Bill! 10 minutes is a BIG drop. That proves all the hard work you've been doing is showing results.

Guess Crossit works after all huh [img]/images/graemlins/wink.gif[/img]

[hard_rox]

Awesome results, Bill. Congrats on the continued improvement.

[Bill2380]

Thanks guys. I think that my endurance, muscular and aerobic, has improved the most from X Fit. It has shown me that I need to improve my strength, especially lower body. I'll be adding more work on that weak link after the holidays. Hopefully my knees will continue to cooperate.

[Buk]

More weight on the deadlift, and pull-ups in your workout; sounds like things are going well. Improvement for "Linda" is nice - more weight and less time. Another bar would make a noticable difference, you would be able to keep a quicker pace due to switching exercises, and I guarnatee that you will notice a different training effect. Good job, Bill!

[Bill2380]

Monday 12/12/05

“Helen”

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Elbow sore today. Subbed 205 lb Cable Pull Downs for Pull-ups

Time 13:45

Dumbell swings are hard. My form went to hell after about 16 reps.

[Bill2380]

Tuesday 12/13/05

Basketball night-bad night. Too many people, only played 4 games. Tonight was the closest I've come to violence in 20 years. "Chet the Iranian," who had previously been banished, really got under my skin. There's only one thing worse than playing against him, that's playing with him. I left early to avoid the impending confrontation. Of course that was after I'd called him a M_____F______er. [img]/images/graemlins/laugh.gif[/img]