Out of shape

My girl slept in a little bit this morning and I was able to get in a itty-bitty workout! :)  And wow, I'm so out of shape.


3.5 min. walk/run (paused to check on dogs and my male boxer stole the treadmill from me:)haha!)
10 air squats
20 ball sit-ups
20, 10lb. KB swings
10 air squats

9.21.10 - "Michael"

My thighs/quads are burning today and it feels good:)haha.

Warm-Up:
5 min. walk
2 min. row
10 air squats
100 single unders


WOD - "Michael" (Buttercup scaling)
Three rounds for time of:
Run 400 meters (0.25 mile)
10 Back Extensions (subbed supermans)
20 Sit-ups (subbed one leg lifts, not cleared to do ab work until 8 weeks)

Time: 12:09
Round 1 - 4:11
Round 2 - 4:00
Round 3 - 3:58

CF.com 11.6.09

Back to old faithful (cf.com) WODs. This one looks like a fun one!

Warm-Up:
1/2 mile run X 1/4 mile
5 dh pull-up attempts
10 ring dips (1 band) X 5 ring dips -- gotta work on these!
HSPU attempts - 9 extremely limited ROM ones, but I'm thrilled!!
25 unanchored sit-ups

CF.com 11.6.09: (scaled)
Complete as many rounds in 10 minutes as you can of:
45 15 # Hang Power snatch, 12 reps
10 Push-ups (elbows straight back)

Rounds: 77 + 11 snatches

All push-ups after round 4 were regular push-ups. Snatch form really deteriorated in the last few rounds, even though it was only 15#!

SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.7.09

Okay, I'm back at this with a new resolve! I might not continue with the SealFit for much longer, though. I want to get back to a more traditional CrossFit plus a focus on strength. But until I figure out exactly what plan I'll follow, it'll be SealFit.

Our attitude toward life determines life's attitude towards us. - Earl Nightingale

Sealfit.com 10.7.09 (scaled): Renegade

Warm Up: Run 1 mile, then Tabata: pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)
(**Scaling back to 1/2mile, 1/2 tabata (4 rounds for each exercise))

Ran 1/2 mile, 3 almost DH pull-ups, 25 unanchored sit-ups, practiced handstands and did like a 3-inch down & up handstand push-ups 8-10 times (wasn't counting)

Strength: 1RM Push Press

Load: 3RM - 65#

Stamina: 5 rounds: 3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Renegade Row: With 2 35# DB, do pushup, row right, push up, row left.
Star Jumps - Slowly lower into a full squatting position, explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape.
(**Scaling back to 3 rounds, 10# KB Renegade rows)

Time: 6:14

Work Capacity: 5 rounds for time:
Run 400
10 Squat Clean (95#)
10 Thruster (95#)
(**Scaling back to 3 rounds, 200m run, squat clean & thrusters @ 45#)

Did not attempt

Durability: 4 x 90 sec plank then Active Stretch
(*scaling to 4 x 30 (or as long as possible) sec plank)

Did not attempt

SealFit 10.6.09

"You can overcome anything if you don't bellyache." - Bernard M. Baruch

SealFit.com 10.6.09 (scaled): Get Some

Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))

Done (20/10)
+ 2 almost deadhang pull-ups

Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber

Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41

Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)

Did not attempt

Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).

Sealfit 10.5.09

"What is defeat? Nothing but education; nothing but the first step to something better." - Wendell Phillips

Sealfit.com 10.5.09 (scaled): DH Chelsea

Warm Up: Run 1 mile, Dynamic ROM drills
(**Scaling to 1/2 mile, not sure what ROM drills are, gotta research)

Strength: 3RM Front Squat

Stamina: 6 rounds: 2 Front Squat @ 3RM, 15 Wall Ball, 10 KTE
(**Scaling to 3 rounds, wall balls w/4-5lbs.)

Work Capacity: DeadHang Chelsea:
On the minute for 30 minutes: 5 DH pull-ups, 10 Pushups, 15 Squats
(**Scaling to 15 minutes, 5 (1-band) pull-ups)

Durability: 3 Rounds: Hip Mobility, 20 GHD back extensions, PVC shoulder pass through (dislocates)

Didn't feel like doing SealFit today. Instead, I took each dog on a 10-15 minute walk, practiced pull-ups and ring dips, did 20 push-ups and realized how much strength I've lost.

Sealfit 10.2.09

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw

Sealfit.com 10.2.09: Manbreaker (scaled)

Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)

Done

Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)

Practiced dead-hangs... still couldn't get a full one.

Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)

Time: 3:08

Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)

Time: 16:39

Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.

Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.

Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank

Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.

Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.

Sealfit 10.3.09

**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant

SealFit.com 10.3.09: Hero (scaled)

Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)

Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes

Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)

Time: 19:49

Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)

Time: 2:48

Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!

SealFit 9.29.09

"Example is not the main thing in influencing others, it is the only thing." - Albert Schweitzer

SealFit.com 9.29.09 (scaled): Heavy Angie

Warm Up: 15 burpees

Work Capacity / Endurance: Run with Heavy Angie - weighted (20# vest or pack):

100 pull-up, 1 mile run
100 push-ups, 1 mile run
100 situps, 1 mile run
100 Squats, 1 mile run

I'll be doing:

15 25 (1-band) pull-ups, 1/2 mile run
50 push-ups, 1/2 mile run
50 sit-ups, 1/2 mile run
50 squats, 1/2 mile run

Time: 28:56

Durability: Hydrate & Active Stretch

Update: Didn't do this 10.12.09 (vacation day and was a slug), so I'll be doing this tonight (Tuesday, 10.13)

Phew, this was a toughie, almost scaled back the last two runs, but figured I would be disappointed in myself if I did. Shins hurt like a mother now, though. Need to do some abc's today and tomorrow to be ready for the next workout.

SealFit 9.28.09

“Age wrinkles the body. Quitting wrinkles the soul.” - Douglas MacArthur

SealFit.com 9.28.09: Go Long or Go Home

Warm Up: 21-15-9 pull-ups, push-ups, squats
(**Scaling 1-band pull-ups to 15-9-6))

Strength: Find 3RM Back Squat, LOAD: did not attempt

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 55#
(**Scaling back to 3 rounds, 20# DB swings)

TIME: did not attempt

Work Capacity / Endurance: For time:
- Run 800 M fast, then:
- 10...1 Squat Clean (115#), 2...20 double unders
(I'm a little confused on this, but will do 10 Squat Cleans @ 45#, 2 Double Unders, 9 SC, 4 DU, 8 SC, 6 DU, 7 SC, 8 DU, 6 SC, 10 DU, 5 SC, 12 DU, 4 SC, 14 DU, 3 SC, 16 DU, 2 SC, 18 DU, 1 SC, 20 DU.)
**Due to time constraints (have to get the house ready for tailgaters coming tonight) - I'll be halving this, so I'll start with 5 SC, 12 DU... etc. as well as cutting the running back to 400m.

TIME: 12:11

Durability: Run 3 miles at moderate pace. Active Stretch. 50 GHD situps
(**Scaling to 1/2 mile, 50 anchored sit-ups on the floor)
-Skipped the running and did 50 un-anchored sit-ups on the floor

Really tired today. Decided to only do the warm-up and work capacity/endurance portions. That WC/E portion had me gasping, it was surprisingly taxing, even scaled way back. Warm-up felt strong, especially the squats, kept the form really tight.

Double-unders were hit & miss, some sets were really coordinated, others were like my body as a whipping post:).

SealFit 9.26.09

Ants Never Cry "Uncle"
-Charles Ghigna

Consider the little ant.
He never says, "I can't."
And so it comes as no surprise,
He carries things ten times his size.

SealFit 9.26.09:

Warm Up: Row 2,000M at moderate pace
**No rower, subbing 25 SDHP, 45#

Strength / Stamina:
- Deadlift 10,000#, run 400
- Clean 7,500#, run 800
- Press, PP or PJ 5,000#, run 1 mile

**Quartering (or almost) all the total weights, so my workout will be as below:

--Deadlift, 30 reps @ 75# (2250#), run 200m (0.12 mile)
- Clean, 30 reps @ 55# (1650#), run 400m (0.25 mile)
- Push Jerk, 20 reps @ 55# (1100#), run 800 (0.5 mile)

Do this while only taking short breaks for hydration and at a pace that is fast, but with perfect form.

Time: 17:11

Durability: Yoga or Active Stretch

Warm-up was done really slowly, I did 10/10/5 for the SDHP, really concentrating on form. My back has been a little sore the past couple of days b/c I've been increasingly sloppy on soft back when I lift. Trying to correct this. The DL, HPC, & PJ's were done in 15/15, 15/15, 10/5/5 and I concentrated on form again. Push jerks were the hardest, I was very fatigued through the last 10 reps.

Running, as always, sucked ass. 7mph on a treadmill for all but the last 800 (which had about 0.1mile walking and some running at 6.5mph).

Felt like quitting the SealFit workouts today, started the negative head-games, thinking it's too hard for me, even scaled. Then I just did the workout. I need to stop over-thinking it. Who cares if I have to scale, it's okay to scale and have pride in just finishing... or so I tell myself:).

SealFit 9.25.09

SealFit.com 9.25.09: Pushing Curtis

Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans

Reps: 10 of each

Strength: 1RM Push Press, then 1RM Push Jerk

Load: 75# each

I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups

Time: 7:38

HSPU starting round 3 were with knees on the bench.

Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead

Rounds: 3 or 4

This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.

Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)

Time: 6:25, no rest between sprints

Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.

SealFit 9.23.09

Today is my 4th wedding anniversary! Plan to make a totally non-paleo dinner tonight for me and hubs. Hope to get this cranked out well in advance of the cooking extravaganza:)!

**********************************

Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(

**********************************

SealFit 9.23.09: Danny (scaled):

Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar

Strength: Find 3RM Dead Lift

Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead

Work Capacity:

Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#

Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)

*****************************************
10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.

W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt

The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.

SealFit 9.22.09

SealFit 9.22.09: Bellevue (scaled):

Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9

Work Capacity / Endurance:

1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)

Time: 22:39

Durability: Yoga or Active Stretch, Hydrate, Refuel

Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.

SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats

Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#

Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP

Time: 8:05:59

Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)

Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks

Stopped after the Stamina portion... just wiped out today.

SealFit 9.19.09

SealFit 9.19.09 (scaled)

Warm Up / Endurance: swim 1 mile or run 3 miles
**Run 1 mile
Time: 10:14 (it was a run/walk)

Work Capacity:
Sprint 100, then 100 KB Swings (55#)
**Not sure what unit of measure this is, so I'll do 150ft. (or 2 laps shuttle runs), then 25 DB swings (20#)

Sprint 200, then 50 burpees
**300ft. (4 shuttle runs), 15 burpees

Sprint 400, then 50 1-arm DB snatches (35# each side)
**600ft. (8 shuttle runs), then 20 1-arm KB snatches (15#)

Sprint 800, then 100 pushups
**1200ft. (16 shuttle runs), then 25 pushups

1 minute rest between sets

Time: 12:18 - no resting between sets

Durability: Hydrate and Refuel

Phew, this was a doosie! I was practically crawling through the last two sets of sprints. It would have been more appropriate to call them "jogs". :) Feeling really good about this, though. Finished strong with some amazing push-ups. 15/10, which is more than I usually can do in my warm-ups.

SealFit 9.18.09

SealFit 9.18.09 (scaled):

Warm Up: Run 1/2 mile, then BB complex (Barbell Complex = 6 reps each of: Deadlift, Upright Row, Hang Squat Clean, Front Squat, Push-Press, Back Squat...do not set bar down) 75,85,95,105#
**Subbing 45,55,65#

Stopped at 55#, and didn't do upright rows (which I assume are like curls??) after the 45# set.

Strength: Find 1RM Bench Press

1RM: 65# (could have gone heavier, but no spotter)

Stamina: 5 rounds: 3 x BP @ 80% 1RM, 5 clapping push-ups, rope climb
**Subbing regular push-ups & 10 towel pulls for rope climb

Time: 5:16

Work Capacity: 10 rounds for time: C & J (55#), Burpee

Time: 3:49

Durability: Yoga or Active Stretch

CrossFit 801 WOD - 8.18.09

Warm-Up:
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 15# KB Swings

CrossFit 801 WOD from 8.18.09 (scaled) -
Three rounds for time of:
12 deadlifts 75# (scaled even further to 65#)
Run 400m (0.25mile)
21 box jumps

Time: 13:48
--Round 1: 4:06 (@7.5mph on treadmill)
--Round 2: 4:07 (@7.5mph on treadmill)
--Round 3: 4:35 (@7mph on treadmill & a little walking @ 4mph) - got interrupted by the hubs on this one, added about 5 seconds.

Phew, this one was a killer for me. I don't know what was up today but I just felt dizzy on the first round of box jumps. I had a ton of diet coke today (like 28-30oz.), so that might have had something to do with it. And now my ears are closed up... weird.

Just glad I'm finished.:)

Probably taking a rest day tomorrow since it's our company's end of month. Crazy busy at work lately, but in a good way! :)

CFJax.com - 8.1.09

Well, I'm having some issues with either my left hip or I did something to tweak my lower back. I think it's the tendon/muscle that runs down my hip, though. I'm going to do some research today to see how I can stretch this out. So, b/c of this, I'll be scaling & somewhat changing the workout from CFJax.

I did some research and it sounds like my hip flexor (probably from the heavy emphasis on squat-type movements last week, coupled with the running). I'm going to remove the running and air squats from the workout below and sub jump ropes and push-ups (since I need to work on push-ups anyways). I'll try icing my hip tonight and see if it helps any.

Warm-Up:
250 single unders
20 ring rows
10 strict push-ups
10 ring dips
10 KTC's (maybe)

CFJax.com - 8.1.09 (scaled)
For time:
Burpees, 10
Sit ups, 30
Push-Ups, 25
500 single unders
Push-Ups, 25
Sit ups, 30
Burpees, 10

Time: 10:49

KTC's were a little painful, but everything else felt pretty good. Except for the burpees, which I just hate:).

Oh and did I mention... IT'S SHARK WEEK ON DISCOVERY CHANNEL!! :)