What Am I Thinking....CrossFit Again

[mel]

Burpees do suck!!!!

Congrats on being on that road! You are doing great!

mel

[K-Court]

Man, tough workouts, Bill.

Hope you and yours had a great Christmas. Best wishes of the season!

[Bill2380]

Thursday 12/27/07

221 lbs of Xmas fat

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Round 1 8:30
Round 2 8:36
Round 3 9:55

I was a sissy and only did three rounds. My arms are kinda shot from yesterday's dumbbell cleans, which were more of a power curl from the floor. By the middle of the third round I was doing single pull-ups so I stopped the madness. Chis is a beast for doing all five rounds.

[Chris-STL]

Hey man, you do what ya can.

Do you kip your pullups?

[lance02]

I tried Barbara tonight - 3 sets, 1/2 the required reps -- still extremely difficult. Getting through 3 full sets is still impressive!

[Bill2380]

Do you kip your pullups?

Not at home. I have one of those free standing pull-up/leg raise/dip contraptions which would probably hop around the basement floor if I tried kipping.

Thanks, Lance. Cross Fit is kinda like a sport. The more you do it, the easier it becomes. The trick is surviving long enough to improve.

[Kevin T.]

I'm thinking about trying some CrossFit stuff out in a little while to help with conditioning for baseball. I'll be keeping on eye on your log from now on! Nice work so far!

[kingkop182]

Very impressive thus far, Bill

[Bill2380]

Saturday 12/29/07

Bench Press 135-5/185-1/200-1/200-1/205-1/205-1/205-1/205-1/210-1
Dead lift 135-5/185/3/225-1/245-1/255-1/265-1/275-1/280-F/275-F

My intention was to do 8 sets of 1 reps at 90% of max. I kept to this for the Bench, as I had no spotter. Once I got going I tried for my mad Dead, and I guess I found it, twice. Checking my logs this tied my best while doing NROL S1 about a year ago. So the good news is that I haven't gotten worse as I've aged another year without max lifting attempts. It's also a pretty good improvement over that magical 10 reps with 95 lbs I did when I first started lifting regularly about three years ago. However, 275 lbs is pretty weak for a 220 lbs guy and nowhere near the 300 lbs I'll need to do for 55 reps to complete "Linda", assuming I get my weight down to 200 lbs by July. Looks like a lot of dead lifting in my future.

[Bill2380]

Sunday 12/30/07

Afraid to weigh

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Subbed 45 lb Sumo Dead Lift High Pull for Rows

Time 28:25

I read Chris's time before I started and thought I might catch him on this one..... 22 seconds too slow. The ability to compete is what I love about Cross Fit. I can compare my time to other peoples all over the world and push myself to work harder and faster. I'll never bench 300 lbs or run a 6:00 mile but I can post a competitive time in a workout like this.

[mel]

After watching this stuff personally in my own basement, I think that you should never be dissatisfied with where you are at right now. I think you are amazing, and I love that you have set a goal and are pushing towards it.

mel

[Chris-STL]

Excellent job today.

I usually kip the pullups when there is that much volume. I will do dead hangs for the lower rep ones.

[Bill2380]

Monday 12/31/07

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time: About 16:00-17:00

A stop watch malfunction, operator error I'm sure, messed up my last workout of the year. The last time I did "Helen" was 11/21/07 with a time of 22:22. This time I ran 1 mph faster and took no breaks during the dumbbell swings. My arms felt weak during the pull-ups, but I'm sure my rests were shorter. Pull-ups are definitely the bottle neck here. Lots of room for improvement.

[RacerBill]

Even so, you still knocked 5-6 minutes off your time. That's impressive.

[Bill2380]

Thursday 1/03/08

Pull-ups 40 reps
Dips 60 reps

Time 22:30

Ran short of time or I would have done more. I've spent 30 minutes trying to get mu fatness pics onto the Challenge thread. I may have to embarrass myself and ask my son for help.

[Bill2380]

Saturday 01/05/08

"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.

Pull-ups 6/4/3/3/2/3/2/2 =25 +3
Push-ups 21/12/8/8/6/5/6/6 =72 +13
Sit-ups 16/15/13/15/12/14/12/13=110 +8
Squats 15/14/13/11/11/12/11/13=100 +15

Total + 39 over 11/20/07 workout

The pictures are up.......let the games begin.

[hard_rox]

I only just started venturing back into the Training Log section with any regularity and I'm pumped to see you doing Xfit again, Bill. I have a little more rehab / baseline work to do, but I'm planning on starting Xfit in April or May. Can't jump right back in after a 7 month layoff. Looking forward to joining you on the WOD's.

Great job with the ladies so far. I check the WOD everyday and laughed at the prospect of doing 400m of lunges. Congrats on completing them.

[Bill2380]

Sunday 01/06/08

220 lbs

Deadlift
185-7
205-5
215-3
205-7
225-5
245-3
185-10

A week of reasonably good eating has me close to my pre-Christmas weight. I'm trying to get my deadlift up to 300 lbs using Mahler's template. Probably started out a little light but it is the first time with this program. I'll try to