A Major Mind-Game

So today I had a workout that consisted of 7 minutes of Burpee Broad Jumps for distance. What that means is I did a normal burpee, dropping down into a push up, but instead of jumping up at the top I did a broad jump which means I would leap as far as I could forward. I completed this workout at a park next to my apartments. Here was my thought process as it was my last workout of the day:

"I gotta get this workout in before work tonight otherwise I won't have time or motivation to do it. Let's see, it's 1:30 right now, I can get in a nap and get my workout in and still have plenty of time to shower before I have to leave."

- An hour passes by......

"Okay time to workout. Well maybe, I don't know. Haven't I done enough today? I did two workouts already and they both had me sweating, maybe I can call it good for the day? But you had this planned since yesterday. I know, but sometimes you gotta take it easy and and listen to your body. Is your body telling you you're sore? Well....no......But I feel tired though. Do you really feel tired or are you just cozy in bed because it's hot outside and your mattress is by the air conditioning? Okay so I'm relaxed, big deal. But it has been hot lately, and it gets hotter in the afternoons, it'd probably be safe not to go outside. Well are you gonna do it at the gym? Well I don't really wanna get sweaty before I have to work there. Plus people are gonna be on the walk/jog track so I'd probably be annoyed just avoiding them and getting out of their way. So why not do it now? It's 7 stupid minutes. Yeah, 7 minutes of one of my least favorite exercises. 7 minutes and you're done dude. Is Rich Froning(current CF Games champion) or Dan Bailey(well known games competitor) posting on twitter about how they almost did a workout but decided against it because they were too relaxed? No! They're posting about their 3rd workout outside in a football stadium located in the midwest(the same region you're heat wave is) and saying they got it done. Do yourself a favor: Lace up, throw on your shoes, don't check the temperature outside, and start walking to the park."

- 7 minutes of hot sweat ensues...

"......atta boy."

I ended up covering 130 Meters.


Everyone stop thinking and go crush your workouts the rest of the week!

BACK AT IT!!!

So WOW! haven't posted in a while. And for good reason, I've been extremely busy working, wedding planning, and being injured or sick. Sometimes all at once. But I promise you all, except when I was injured or sick. I still worked out every single day. I didn't really have a set routine I just did what I could when I could do it. But I don't want to bore you with ton of details. Let's just jump into what I did today.

Strength:

3x5 Back Squat @ 135lbs

WOD:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Now this was tough but I needed it. I found out that I can string together 20 kipping pull ups before taking a break. My push ups were all standard and full range, last time I eventually had to go down to my knees. And sit ups and squats were the same as always. Not too bad of a workout day.

Now to be honest, being busy and all can take away from blog posting and really by the end of the day I just don't feel like doing it. I will keep blogging but only when I'm up to it and excited about the day. Otherwise all you facebook people can see my updates on there. Thank you all for the continued support and have a great day with whatever you do!

Pat

Welcome Back Soreness

Another week down, and another week of workouts crushed. I not only did training of my own, but also started my participation in a 4-Week Warrior outdoor program with one of my co-workers here at the gym. Both factors have benefited me in my training and have left me sore STILL after 4 DAYS!!! Last week I set out some goals to work towards and many of those were accomplished. Here's a list of goals accomplished and what I'm working towards next:

• 10 1-Legged Squats each leg - Incomplete
• 30 Push Ups - Incomplete
• Static Hang 30 seconds - Complete. Next - Rope Climb 20ft 1x
• 30 V-Ups - Incomplete
• 25 Kettlebell Swings at 53lbs - Complete. Next Kettlebell Snatch 53lbs 30x each arm
• Run 400 Meters in 2:04 - Complete, Run in 1:34 - Complete, Run in 1:19 - Complete. Next - Run in 1:04
• Deadlift 1.5 x Bodyweight(270lbs) - Complete. Next - Deadlift 2 x Bodyweight(360lbs)
• Military Press 1/2 x Bodyweight(90lbs) - Incomplete
• 10 Medicince Ball Cleans - Complete. Next - Power Clean 3/4 x Bodyweight(135lbs)
• 10 Sitting Knees to Chest - Complete. Next - 15 Hanging Knees to Elbows
• 25 Wall Balls - Complete. Next - 45 Thrusters at 1/2 x Bodyweight(90lbs)
• Run 800 Meters in 4:20 - Complete, Run in 3:20 - Complete, Run in 2:50 - Complete. Next - Run in 2:20
• Row 500 Meters in 1:55 - Complete, Row in 1:45 - Complete. Next - Row in 1:32
• Vertical Jump 10 inches - Complete, 18 inches - Complete, 25 Inches - Complete. Next - Vertical Jump 30 Inches
• 20 Dips - Incomplete
• 20 Pull Ups - Incomplete
• L-Sit 10 Seconds - Incomplete
• Row 2000 Meters in 8:10 - Complete. Next - Row in 7:30
• 10 Dumbell Snatch each arm - Complete. Next - Power Snatch 1/2 Bodyweight(90lbs)

Finish in 15 Minutes or Less:
"Christine"
3 Rounds of:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps @ 24''

Result - Complete! Next - 1 Mile Run in 9 Minutes

So you all can kind of see where some of my strengths are as well as some of my weaknesses. I'm glad that I knocked out a lot of these and I can see there's still some work to do but I'm excited to start. As far as set up of the workouts go, I split up the movements into 3 workout days and save the challenge workout for the last day of week so I can get in a rest day during the week. For the Warrior Workouts we only work out Monday and Wednesday with the option of doing specific kettlebell strength and endurance challenges to earn points. The Warrior program is also very true to CrossFit, using a variety of equipment and having the participants work to full capacity in a very short amount of time. 8 minutes felt like an eternity in this class so I'm glad I'm keeping my conditioning up to par.

Well that's it for this week. Hopefully this was more interesting to read rather than a daily posting of workouts. Have a great Mother's Day and rest of the week and I'll catch up with you next week!

Training Update: 2 Months Down!

Okay, so obviously posting has been MIA for a while, but I still haven't stopped training. I've found out recently,(this week especially) that after a day of workouts and actual job responsibilities, it's tough to find the motivation to get up off the couch and write a post on the blog. It's also become too routine when posting things such as,"this is my strength workout" "this is my gymnastics workout" "this is the main crossfit workout" day after day. So I feel to keep myself sane but still hold true to updates is to save one post for the week on Saturdays when I'm primarily at a computer at work.

Well enough of that, here's the update:

This week through training I found out that as much as I have progressed in some areas of training, I've neglected other areas. I'm now trying to crank out more full-range handstand push ups, but strength has actually diminished in my regular push ups. Also there weren't much practice sessions with important CrossFit skills such as 1-legged squats and L-Sits. If I'm going to get better at these areas and increase in strength in the least amount of time. I need to be practicing more often.

Enter the Athletic Skills Progression Chart:
http://crossfitseattle.com/wordpress/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

Essentially this chart covers all the important areas of fitness and skills that I'll need to do well next year at the CrossFit Games Open. I'll attack and pratice each movement each week until I'm able to do the prescribed benchmark. Once that happens I'll move up to the next level of exercises to practice. This will solidify my form and let me know that I'm able to actually able to do the movement rather than modify movements. From there I'll be able to actually do the prescribed workouts from CrossFit which should result in better times and a greater overall benefit.

Just so you know where I am now, here's my current goals I'm working towards or skills I've yet to test:

10 1-Legged Squats each leg
1.5 x Bodyweight Squat
30 Push Ups
Static Hang 30 seconds
30 V-Ups
30 Kettlebell Snatch 24kg/53lbs each arm
400 Meter Run in 2:04
1.5 x Bodyweight Deadlifts
Military Press .5 x Bodyweight
Handstand Hold 1 minute
10 Medicine Ball Cleans
10 Sitting Knees to Chest
25 Wall Balls
800 Meter Run in 4:20
500 Meter Row in 1:55
Vertical Jump 10 inches
20 Dips
1/3 x Bodyweight Dip
20 Pull Ups
1/3 x Bodyweight Pull Up
1 Muscle Up
L-Sit 10 seconds
2000 Meter Row in 8:10
10 Dumbbell Snatch 45lbs per arm
1 mile Run in 9:00

And finally,

"Christine"
3 Rounds for time of :
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps @ 24''

I'll post my progress each week so you know where I'm at with my goals. Next week I'll also have upadates on some outdoor workouts I'll be involed in here at work that should encourage team competition similar to CrossFit.

Until next week!

-Pat

Training 2.15

Hey there everyone! Once again sorry for the delay of posting but you know how it is with busy schedules and all. Anyway, here's a look at what I did for Monday's workout yesterday.....

Strength WOD
Shoulder Press 3x5

Gymnastics WOD
3x5 Pistol Squats
3x5 Handstand Push Ups

Mainsite WOD

For Time:
2000 Meter Row
50 Alternating Pistol Squats
30 225lb Hang Clean(Substituted 95lbs)

Result - 12:25

Video Demo:

This wasn't too bad. My pistol squats are really improving, but I needed to sub the 225lb hang clean because I just couldn't get enough drive from the standing position. This did make me sweat but suprisinly not that tiring. Today's workouts you'll see that I'm going to start adding in extra stuff so not to get too comfortable with just this format of working out.

Training 2.14

Hey there everyone! So time for another update on my workouts. As you know, Wednesday was a pretty tough day for me and I definitely didn't feel fully recovered yesterday. So I ended up taking the day off with the exception of my Body Rock class. It was well worth it. Here's what went on today:

Mainsite WOD:

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

Time - 8:49

Video Demo

I felt awesome during this workout. I never thought there'd be a point where I wouldn't have to modify this workout and that day has come. I had to touch and go with the deadlifts because 225lbs is still kind of heavy for me. Handstand pushups were still short pulses considering I can only do a couple of full range ones. But I felt good about the time and my body felt good as well.

Gymnastics WOD:

Practice pistol squats 10 minutes

Strength WOD:

3x5 Cleans

Overalll, great finish to the week and can't wait for the next one!

-Pat

Training 2.13

Ugh......today's workout.....sucked. I was dripping with sweat and couldn't wait until it was over to lie down and passout.(Luckily I didn't.) Take a look at what happened:

Strength WOD:

3x5 Back Squat

Mainsite WOD:

"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Time - 23:49

Video Demo:

I scaled the weight down to 110lbs and just used the handles on 2 dumbbells for the handstand push ups. The handstand push ups are harder when you don't have the full support of your palms being flat on the ground. But what I had to chip away at were the squat cleans. They took a lot out of me and were the reason I was sweating so much. I thought my time was pretty slow, but looking at the comments on CrossFit's website a lot of people scaled and everyone's time was at least 20 minutes or above. So I don't feel to bad about my time, but of course I'm always wanting it to be better.

So I got to thinking that it's time for another change of tactic to my program. Next week I'm going to ATTEMPT to do my skill workouts in the first part of the day, then proceed to do my harder workouts in the evening. Sometimes I may even do a couple of harder workouts at both times of the day. Don't get me wrong, I'm seeing great results, but if I want to shoot for that podium next summer then I have to step my game up and not get too comfortable in one routine of working out.

Until tomorrow,

-Pat

Training 2.12

Not much to say about today's workouts. Had some issues with my overhead squat, but with a little help from Matt Sillanpaa I may be able to slowly start working it out. Definitely some difficult stuff, but not impossible!

Strength WOD

3x5 Overhead Squat

Mainsite WOD

Bench press 3-3-3-3-3 reps

Results: 135-145-150-155-160(failed)

Video Demo

Gymnastics WOD

For QUALITY

10-to-1:

• Ring Row 
• One-Arm Push Up, alternate hands
• Standing Dumbbell Inverted Cross

Until tomorrow!

-Pat

Training 2.11

Today was a pretty great workout day. I didn't necessarily excell at rep counts or anything, but I progessed on exercises which made me very excited!

Strength WOD

3x5 of Max Pull Ups

Gymnastics WOD

For QUALITY

10-to-1:

• Strict Handstand Push Ups
• Toes-to-bar from L-Hang

I wasn't really able to do the L-Hang so I just did toes to bar. But I found out today that I was able to finally do full range handstand push ups!

Mainsite WOD

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Results - 1 rep of each per round

Video Demo

Each of these exercises took a lot out of me. Muscle Ups being....well muscle ups. And clean and jerk being 20lbs from my max. So my recovery ended up taking more time. But my muscle ups were on a bar today and they have really been improving. I feel so much control over my body and am able to move it better through certain exercises.

Great training day today and I can't wait for tomorrow!

Training 2.9 - 2.10

I won't talk too much about my experience with the workouts since I did a cruddy job keeping up with posting this week. So here were my workouts the last 2 days:


Thursday

Strength WOD:

Snatch 65lbs 3x5(3 sets of 5 reps)

Mainsite WOD

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Time - 14:38

Video Demo

Friday

Strength WOD

Clean and Jerk 105lbs 3x5

Mainsite WOD

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Results - 7 Rounds + 4 Push Ups

Video Demo

Gymnastics WOD:

For TIME

10 ROUNDS:

• 5 Strict Handstand Push Ups with Wall
• 7 Burpee Box Jumps

Time - 16:33

Training 2.6 - 2.8

Hey there everyone!

So I'm sorry that I've been absent from posting the past couple of days. I promise you I have NOT skipped any workouts and I've been working hard. Just haven't had the time or energy to blog and finally getting around to it. I won't try to catch you up on every little detail so here are some highlights.

- Handstand push ups getting better
- Pistol(1-legged) squats progressing as well
- Increased max deadlift to 255lbs with the possibility of going to 265, just didn't want to push it too much
-Strength workouts and gymnastics workouts are benefitting me greatly
-30'' box that injured me last month is now conquered!


I'll just go ahead and give you the mainsite workout that I did today:

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Chest to Bar Pull Ups
30'' Box Jump
GHD Sit Ups

Time - 12:19

Video Demo

I had to modify the GHD sit up because there isn't such an apparatus where I was working out. So I just laid flat on the floor with legs straight out and touching the floor behind my head with straight arms. I really didn't mind what the time was, although I was trying to move fast when I could, but I'm just glad that I no longer have to worry about the 30'' box giving me trouble.


I'm back on track with posting and I'll see you all tomorrow!

-Pat

Training 2.5

There wasn't much to today. Well, at least the first part of the day anyway. A little strength training in the morning, and some dirty stuff later on.

Mainsite WOD/Strength WOD

Snatch 1-1-1-1-1-1-1 reps

Results - 45lbs, 55lbs, 65lbs(failed), 65lbs, 75lbs, 85lbs, 95lbs

Video demo

So you can see this is a bit of a complicated movement. My overhead position really sucks and I can't quite reach a full squat position yet. My max is the same as last time but at least I got some practice in.


Gymnastics WOD

Dirty 30

30 Box Jumps on 24 inch box

30 Jumping Bar Pull Ups

30 Kettlebell Swings

30 steps Walking Lunges

30 Knees to Elbows

30 Push Presses

30 Back Extensions

30 Wall Ball Shots

30 Burpees

30 Jump Rope Double Unders

Video Demo -

So I wasn't able to do it for time but I did it anyway. I couldn't hoard all the equipment at the gym and get it all in one area either so I just kind of went from station to station as needed. Still got a great workout in, just not as much as I was able to under normal circumstances.

Well that's it for this week! Have a great weekend everyone and I'll be back Monday!

-Pat

Training 2.4

Today was a pretty fun day!

Mainsite WOD

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Time - 20:11

Video Demo:

To start, I really am not that great at handstand walks. But after today I'm getting better. I was able to go a few feet before falling. Honestly I'm just glad that I was able to actually do it and not substitute. And 250 squats?!?! Come on....haha.


Strength WOD

Deadlift 135 3x5

I started to incorporate a strength portion of my day to accelerate the process rather than just rely on Mainsite or Gymnastics, although both do a great job already. So I'll be practicing some olympic lifts each day now.


Gymnastics WOD

For QUALITY

3 ROUNDS:

• 10 Standing Dumbbell Inverted Cross
• 10 Handstand Push Ups on rings

So like it said this was for quality and not time so I was focusing on form. The first exercise I couldn't find a demo for so to explain it's just an underhand grip on two dumbells and I bring them out to the sides with straight arms going all the way up and over my head. And since I didn't have rings to practice on I just practiced normal handstand push ups. BRUTAL shoulder workout.

Final day of the week tomorrow!

-Pat

Training 2.3

Just when I thought I was done with bar work and ripping up my hands....this workout happens:

Mainsite WOD:

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Time - 23:06

So the 800 meter run was fine, but when it came time for the pull ups I realized there was no way I was cranking out 10. So I chipped away at what I could and substituted with jumping ring dips as well. I did have to stop once again because the bandage wrap I put on myself wasn't holding up and I had to get the gymnast paws. But I finished it, therefore I'm better than when I started.


Gymnastics WOD

PRACTICE for 10 minutes:

• Back Extension Roll 

So what this workout involved was rolling onto your back and from that position push up into a handstand and letting your feet fall behind you. Now since I have yet to build up the strength to push myself from the ground up in a handstand postition, I figured I'd substitute the workout with just practicing handstand push ups for 10 minutes. This went okay, not great by any means. Certain bodyweight exercises I can't do yet like the ring dips, and handstand push ups I tend to get a little impatient with. I think its the frustration that I'm not in control of my own body in certain aspects yet. But I've progressed a lot in 1 month and I know the skill will come with more practice and more patience.

Until tomorrow,

-Pat

Training 2.2

Today's Mainsite workout was pretty brutal. In addition with some gymnastics work I'd say my butt is officially kicked.

Mainsite WOD

"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps - Substituted for 105lbs
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps - Substituted for 105lbs
18 Hand-release push-ups

Time - 23:26

This was just all heavy for me. The front squats weren't bad, but the pull ups took a lot out of me. Months ago my max deadlift was 225lbs,  so I figured I was stronger now to crank out 5 reps. I ended up having to do 1 deadlift and letting the bar drop because there was no way I could have controlled it back down. Toes-to-bar were tiring. At least this time I was able to use the kip I've been practicing. Although it was at this point that I noticed some callus coming off of my hand so I had to go grab some wrap and some gloves. Don't worry, no blood came from it, all dead skin. So after my little pause there I went to the push-jerk. This is why I needed to substitute the weight for the bar on both this exercise and the front squat. If you recall from yesterday, my max is 155lbs so I had to aim for the substitution. It wasn't terrible really, but still exhausting. Hand-release push ups sucked. Your momentum stops after you release and it's tough to get it back going again. But after 3 long rounds of this workout, it was finished and that's really all that matters to me right now.


Gymnastics WOD

For QUALITY

5 ROUNDS:

• Hold L Hang for 30 seconds
• Superman Rock for 30 seconds

So the phrase "For Quality" just means that intead of trying to race back and forth between exercises, I just did 5 rounds of practicing the movements and making them "quality" movements. The L-Hang is like it sounds, you hang from a pull up bar and raise your legs to form and "L" shape. This I actually substituted for a hanging knee raise-hold since it was difficult to extend my legs all the way out. The superman rocks were fine though. Simple enough.

Another day in the books and I'm humbled once more. You can only progress with each day!

-Pat

Training 2.1(Month 2, Day 1)

Hey everyone! So not gonna lie....I felt like a bad ass today surpassing some old personal records and doing multiple workouts. Check it out:

Mainsite WOD

Clean and Jerk 1-1-1-1-1-1-1

Results - 95lbs-105lbs-115lbs-125lbs-135lbs-145lbs-155lbs

So if you couldn't tell it was a strength day working up to my max clean and jerk. My old max was 135lbs, so I added 20lbs in the last month!!!


Gymnastics WOD

For Time -100 Burpees

Time - 7:33

This made me feel even more awesome. Especially since the first open workout of this year was 7 minutes of how ever many burpees you could do. Most did somewhere in the ballpark of 100 whether it was over or under slightly, so I was excited when I was only 33 seconds away from the cut-off time.


Make-Up Workout

Run 5k

Time - 23:45

This is the first 5k I've ran in a while. I had to make up a workout that I missed on Sunday so I figured I'd get it in earlier today while it was still warm outside. Everytime I run I try to implement and practice my POSE running technique, but it was tough tonight with the wind blowing harder than usual.

All in all I loved today's workouts and the results I saw from them. Tomorrow I'm just as excited and I plan on going just as hard.

Until then,

-Pat

Training Day 20: 1 Month Complete!

So here we are! 1 Month together on this journey of training for the games. In one month there has been SO MUCH improvement with all aspects of fitness. Along with my diet I feel better both during workouts and my during my recovery days. So let's round this out with my last workout for this week.

Mainsite WOD

Skill Practice Day
Kipping  Pull Ups
Pistol Squats

Results - 12 Kipping Pull Ups, 4 Full-Range Pistol Squats

So the actualy mainsite wod was a rest day, but rest days are good to practice some skills and get accustomed to them. I start with kipping pull ups since I've never practiced them before. I should note that before kipping pull ups my max number of pull ups was 5. After learning and practicing the kip, I did a set of 7, a set of 10, 11, and finally 12! I'm sure I could have done more, but I figured I wouldn't spoil the victory. Just knowing that I could was enough for me. As for pistols I was able to get the full range of motion by standing onto a 12'' box so my foot wouldn't drag. After a few sets of 10 I was able to complete 4 full-range pistols! I'm getting better everyone!

Gymnastics WOD

FLEXIBILITY:

• Hold Middle Split for 2 minutes
• Hold Side Split on Right Leg for 2 minutes
• Hold Side Split on Left Leg for 2 minutes
• Hold Bridge Up for 2 minutes

Since it was a rest/skill day on mainsite, gymnastics wod had a stretch and recovery day as well. Splits I've never really practiced before so you could probably imagine how that went. The bridge up however was brutal! After so much abdominal work the previous day I can see the need to stretch it out, but WOW was it tough. In addition with stretching the abdominals it also stretched my hips and shoulder complex as well.

So month 1 is in the books and we are moving on to month 2. Just 11 more months until it's time for the 2013 open! I may even sneak in a little workout in at work! HA! I'm officially hooked.

-Pat

Training Day 19

I believe I finally found a perfect balance to help me succeed. In addition with CrossFit's Mainsite WOD, I'll also be doing Carl Paoli's Gymnastics WOD. The gymnastics will help translate proper movement as well as build strength, stabilty, and flexiblity. So here's how today went down:

Mainsite WOD

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows 10 reps
Hug-a-twinky 10 reps
Run 800 meters

Time - 18:26

So to clarify, hug-a-twinky is where you lie face down on an apparatus and raise your legs up to a parallel position. The run took a lot out of me but once I got into the mode of the indoor portion I was fairly comfortable. I would love to start learning how to kip with knees to elbows. And then of course I gave it my all on the final run. All in all, great workout.


Gymnastics WOD

For TIME

10 ROUNDS of "Cindy":

• 5 Bar Pull Ups
• 10 Push Ups
• 15 Air Squats

Finish with 100 Hollow Rocks

Time - 7:32

Now to clarify what hollow rocks are, it's where you lie on your back with hands outstretched behind you and legs together straight out in front of you. Pressing your lower back into the ground, rock back and forth in a "hollow" position. So the "for time" workout wasn't bad, but the hollow rocks have exposed my core weakness. But these workouts today paid off huge and I'm sure tomorrow will be no different.

See you back here tomorrow for the completion of Month 1!

-Pat

Training Day 18

Getting this out of the way now because I won't have time later on in the evening to post. Also I hate posting a day after I've done the workout because I'm not in the same mindset as I was after I worked out.
Anyway, it's day 3 at CrossFit 515 and it was a heavy workout today:

For Time:
30 Squat Clean & Jerk @ 105lbs

Time - 6:40

The original prescribed weight for men was 155lbs, but my max clean and/or press is 135lbs so I decided to do what I knew I could. My strategy was just to go for as long as my body would let me before I had to take a break and then slowly start chipping away at it. I got 11 reps in and then started going about 2-3 reps at a time. When I got to about 18 reps I was going one rep at a time because that was all I could handle. Finally I completed it at 6:40 and that was the end.

These workouts have been great, but I've been saving my energy for the workouts themselves so I haven't been working out necessarily 2-3 times a day this week. But I figured I'll take whatever the workout of the day was and focus on an element that wasn't in the workout. So since today was primarily a weightlifting exercise, I'm going to row a nice easy 5k to get some light cardio in and stretch. We'll see how I feel tomorrow and I can't wait to get back to it.

Until tomorrow,

-Pat

Training Day 17

Sorry for the late post, but at least I'm still keeping up with it right? So it was Day 2 at CrossFit 515. They follow the mainsite WOD so here's what we ended up doing:

5 Rounds for Time of:
50ft Walking Lunges w/ 45lb bar overhead
21 Burpees

Time - 13:47

So after yesterday's workout of 21-15-9 of burpees with wall balls, I wasn't exactly thrilled that they came up again today. More people encouraged me as I chipped away at my burpees and it was a great feeling knowing that eyes were on me. If you were to go back to one of my first week workouts(maybe 2nd week) I did 5 rounds of 25 burpees. Even though that wasn't the same workout, burpees were the slow-down factor and it was again with this workout. Only difference is that workout took a little over 25 minutes and this one didn't even take 15 minutes! So I'm excited with progress.

In addition with the mainsite workout they suggest practicing a skill every week and this week it happened to be pistol squats. So here and there each day I take time to practice and even get some mobility work done.

Until next time,

Pat

Training Day 16

So as I said before, this week I was going to change it up a little bit and see what would be more effective. I decided what better way to mix it up than to actually check out a CrossFit gym? I gave CrossFit 515 a call and they got me set up as soon as I arrived. It was exciting actully stepping foot into a CrossFit gym, seeing ropes, bars for kipping, rings, etc. After getting warmed up they set me up with a simple(kind of) workout:

WOD:
21-15-9 Reps of:
20lb Wall Ball
Burpees

Now I didn't get a good look at my time, it ended up being between 6 and 7 minutes, but I will tell you about the experience. I had never used a 20lb medicine ball before, so that was a completely different feel in itself. But one of the instructors, Bobby Noyce, was there every step of the way telling me to take breathers, keep track of reps, and motivate me all the way through. On my last set of burpees he kept counting down making sure I didn't stop. Once that final rep was finished he congratulated me and immediately went over to the wall where a giant whiteboard was waiting. This probably made smile the most; my name was written up on the board before the workout had begun and next to it my time was posted. It felt awesome being in that atomosphere. I'll tell you now that if anyone really wants to push themselves, group training is where it's at. I'll be back at the gym tomorrow as well as CrossFit.

Until tomorrow,

Pat

Training Day 15

1st WOD:

5 Rounds for Time:
10 Pull Ups
25 Presses @ 55lbs

Time - 14:27

First, you'll notice that there was no skill practice today. The moment I stepped into the gym I was back to work with my workouts. On my pull ups today Iwas lucky enough to get the squat rack with the added pull up bar which had a lot more space from the wall and made for good transition from each exercise. I worked on kipping and while it felt like a lot of exertion it really did help me get in some more reps. Not trying to sound overly masculine or anything, but I felt like a beast on the presses. I kept cranking them out and when I rested, I did so for a minimal amount of time and kept right on going. This workout was brutal, but awesome all the same!


2nd WOD:

AMRAP 20 Min:
Bike 1 Mile
30 Push Ups
25 Snatches @ 50lbs

Results - 2 Rounds + .27miles

This was fairly tiring. Biking was typical in time and exertion, but pushups were a little bit more difficult. Basically I was exhausted after my first workout and then my right tricep decided to spaz out and lock up, essentially yelling at me in it's own awesome Arnold Schwarzenegger voice "DAAAAAAHHHH, WHAT ARE YOU DOING?!?!?!?!" Finally snatched seemed just exhausting in general. I wasn't even able to go 25 reps straight through. But I don't quit a workout so I just plugged away.


So there you have it! 3 WEEKS IN! I I am however starting to re-think some aspects of the training as far as time and energy spent. So there's a good possibility that I might use Week 4 to experiment a little with scheduling and type of the workouts. Basically I'm going to try and see what would be most efficient for me to get more results without feeling like I'm spent after the first workout.

We'll see what it has in store!

-Pat

Training Day 14: My First Off Day

So today was a crazy scheduled day. There was much to do and little time to do my prescribed CrossFit workouts. Don't get me wrong, I still did my Body Rock class this morning and it kicked my butt. But on days like today when I was lacking energy to begin with(post body rock class) my performance on my workouts would have been greatly affected and I'm sure I might have done more harm than good. So today was an off day, but it's the first of very few I plan on having. Besides, one off day in 3 weeks? I think that's acceptable in some standards.

Tomorrow I'm back at it!

Pat

Training Day 13

Skill Practice:

Work up to max Overhead Squat

Results - 60lbs

I know, what a whopper right? Well there's a couple issues here. First, I'm having some mobility problems with my shoulders(mainly my right) so I'll have to work on that. Second is that I might just have to take time to develop general shoulder strength so I'm able to support larger loads of weight and keep my form. It's a work in progress and I'm confident by this time next year there will be a huge change.

1st WOD:

5 Rounds of:
Row 1000 Meters
5 second L-Sit

You'll notice that this wasn't for time and it was more for skill. The L-Sit is where you press yourself off two bars, or dumbbells in my case, and bring your legs up off the ground. I started with 5 seconds and it was definitely a good starting point because it took a lot to hold myself up.

2nd WOD:

AMRAP in 20 Min:
25 Deadlifts @ 55lbs
25 Double Unders
50 Squats

Yeah....my legs are dead. Deadlift again had much improvement. Double Unders kind of sucked today though due to the fact that the rope I had was too long; so I had to make due. Squats.....were.....brutal. After yesterday's leg workout and today's workouts, my legs are begging for mercy. Too bad I can't oblige since I teach a dance fitness class later in the evening and the next morning. Oh well, no pain no gain. Actually a lot of pain. But still some gain.

Until tomorrow,

Pat

Training Day 12

Skill Practice:

Practice 1-Legged Squats

So I finally found a good way to work my way up to a full squat with each leg. I'm now using the platforms we have for box jumps and step ups to work my way down lower and lower. Yesterday I was able to work my way down to being a foot off the ground and barely being able to push myself back up with each leg. Progress is being made!

1st WOD:

AMRAP 20 Min:
25 Kettlebell Swings @ 35lbs
Bike 1 Mile
30 Box Jumps @ 24''

Results - 3 Rounds + 7 Kettlebell Swings

Good to know that I can select the right box height this time! Progress was made on my box jumps as far as efficiency during the exercise and hammering out more reps at a time. Bike wasn't too bad, just wished it didn't take up so much time to go 1 mile. And of course progress made on kettlebell swings by adding about 10lbs of weight. This left me almost completely drenched and my legs were definitely killing going from the bike to box jumps.

2nd WOD:

5 Rounds for Time:
30 Wall Ball
Run 400 Meters

Time - 12:50

Does anyone else see why my legs are sore today? This was taxing and mentally tough for me. First, I didn't actually have a proper medicine ball with me where I was so I substitued with a 15lb barbell and 2.5lbs plates to mimic a 20lb medicince ball. So instead of wall balls I did thrusters. The transition from thrusters to running sucked. Legs were feeling it and lungs as well. Just one step closer to my goal!

Until...well later today, because this post was late,

Pat

Training Day 11

Skill Practice:

100 Double Unders

There was no specific time on this, but now that I'm comfortable with the actual double unders themselves, I decided to just take my time and do 100 reps. My streak is now increased to 20 in a row!

1st WOD:

30 Back Extensions
25 Snatches @ 45lbs

Time - 17:01

Definitely exposed another weakmess on this workout. My snatches were fine at this weight, but my forearms are going to have to take some getting used to. I was able to crank out 25 reps in a row on the first set, so I can bump up the weight next time. Luckily though I was consistent with the remaining sets doing 10, 10, and 5 of my rep counts. And of course back extensions weren't anything to worry about. Only thing different is I increased my rep count by 5 since last time.

2nd WOD:

AMRAP in 20 Min:
25 Burpees
30 Sit Ups
25 Cleand and Press @ 55lbs

Results - 2 Rounds + 20  Clean and Press

So let's just get the obvious out of the way and move on shall we? Burpees suck. Moving on! Sit Ups weren't too bad. Got a little fatigued in the second round but managed to keep on moving. The clean and presses were the villain in this story. I've finally reached a point where 25 reps couldn't be completed continuously. So I ended up doing my typical 10, 10, 5 rep count in each one. This workout made me dog tired. But I'm glad I did it because it just keeps making me better.

Workout Note: I'm also happy about the fact I decided to put in some skill work at the beginning of my workouts each day as opposed to practicing at the end. I don't think I would have had the energy or motivation to practice double unders at the end of the day.

Until tomorrow,

Pat

Nutrition Plan and Eating Habits

Hey everyone!

So I've had some requests on how I eat throughout this entire process. Here's what I've gone with that works for ME personally.

I searched around about what the diets were like for many top level CrossFit athletes and there were 2 answers that came up the  most: Zone Diet and Paleo Diet. Most answers were a mixture of the 2. I decided to start out by experimenting with the Zone Diet considering there were many testimonials, lectures, and articles that stated how it aided in athletic recovery.

The diet itself consists of a few rules:

1.) Eat every 4 hours with meals that consists of 1/3 protein and 2/3 fruits or vegetables on your plate.

2.) Try taking a fish oil supplement every day to get some good fats.

3.) Either by supplement or by brightly colored fruits and vegetables, ingest polyphenols to enhance the anti-inflammatory response.


To me this diet seemed very simple to follow, and after 1 week I had no problem whatsoever. With Zone it's very easy to eyeball what you need on your plate for you. Of course it does go into further detail and list specific foods to try and stay away from such as starchy high glycemic carbs. I am following that aspect fairly well, but if I have some bread it's not going to kill me. What I also like about this diet is on their website they list restaurants and different ways you an easily have a zone meal when you go out to eat.

I've followed the Zone fairly strictly keeping my portions on my plate in check, I take a fish oil supplement in addition with a multivitamin supplement I've taken for years, and I eat when I need to. I do keep to foods that I know don't affect me and I know I can have. In the morning and immediately post workout I have a glass or small cup of chocolate milk to wake me up or help with athletic recovery. On weekends I do have cheat meals because there is no way I'm going to train for this long without getting me some ben and jerry's or movie popcorn and milkduds.

Honestly though, and this has been my philosophy for quite a while, this diet just follows the basic rules when it comes to eating. Just don't eat the junk and control your portions. There you go! How much simpler could you get?

And finally, how does it work for me? Great! My performance in my workouts are better, my recovery is better, after listening to my body I can just tell that it's right for me. But if anyone on here is going to attempt to replicate this, remember this program works for me and it could very well work for you too, but just experiment a little bit so you can find what's right for you.

Until my next training session,

Pat

Training Day 10: Week 2 Complete

1st WOD:

Work up to Max Overhead Press

My Results - 135lbs

This I was surprised with. I never really measured my overhead press before and it was good to know I can get some 45 pounders on the bar. At the same time I'm not surpised due to the fact that it seems like every other day I'm doing some type of pressing motion in my workouts. All that pain led to a gain!

2nd WOD:

5 Rounds for Time of:
Row 500 Meters
3 Towel Pull Ups

My Time - 12:37

So of course the row is going to take a while( a while being 2 minutes) to go 500 meters, so yeah that took up some time. But really not that bad considering the towel pullups were short. Just to let you all know, the towel pull ups are supposed to be the best substitution for rope climbing. We do have ropes at the gym I work at, but not for climbing on the ceiling necessarily. And to be more specific, the pull ups were in a see-saw manner so as to mimic going hand over hand. I thought it would be much harder than it was so next time I'm just going to go ahead and bump the reps working up to 15 each side. Mainly because of CrossFit's 15 foot ropes. It was a great week of training and I feel great going into the weekend. Can't wait for next week where I start my 3-a-day workouts!

Tomorrow I'll post on my nutrition and recovery! Later!

Pat

Training Day 9

1st WOD:

5 Rounds for Time of:
25 Deadlifts @ 50lbs
Run 300 Meters

My Time - 13:24

This felt really good. I always seem to have back problems on deadlifts, but after doing some more research I fixed my problems in my form and they were no problem at all. What's great is that I didn't rest through any exercise so I went all out until the end. The only thing that slowed me down was there was a little bit of travel distance between where I was deadlifting and the gymnasium I ran laps in. All in all though, great workout.

2nd WOD:

AMRAP in 20 Min of:
10 Muscle Ups
25 Cleans @ 55lbs
24 Jump and Lunges

Results - 5 Rounds + 17 cleans

So the muscle ups were definitely modified. I just started with the basic inverted row, transitioning to a low dip position, and then pressing up. It wasn't too bad so next time I'll move the rings up a little higher. The cleans were good as well. I bumped up weight from last time so I made progress there. Now the jump and lunges were a subsitution for biking since the place I was in didn't have a bike. But I still wanted that plyometric power from the legs so I adjusted accordingly. It was a great day of training and I'm ready for my final day of the week tomorrow.

Finally, some people have been asking about my full nutrition plan and I'll have that as a seperate post sometime this weekend.

Later!

Pat

Training Day 8

1st WOD:

AMRAP 20 Min:
25 Burpees
25 Dips
25 Kettlebell Swings @ 25lbs

Results - 2 Rounds + 10 Swings

So yeah....this workout sucked. From previous posts you all know I don't like burpees. But I was able to go all the way to 25 each round without resting this time. So that's progress right? Dips - SUCKED. If I had been fresh and just did dips by themselves, I'm sure I would have been able to crank out 10-15 reps easy. Nope, not with this workout. I ended up doing 2 at a time and resting for a 4-count all the way to rep 25. I did find out some new information on the kettlebell swings. Turns out CrossFit doesn't do the standard Russian swing where the kettlebell doesn't come higher than chest level. They do a high swing(not sure if it has a proper name(I'm sure it does)) where the kettlebell comes all the way up over the head. So I gladly dropped the weight from my last kettlebell workout from 50-something lbs to 25lbs so I can work my way up.

2nd WOD: AKA My Wake Up Call to Re-Think My Programming.

Practice Handstand Push Ups for 20 Min

Sounds simple enough right? Just practice a skill for 20 minutes. Now I've done these before and I can do HSPU(Hanstand Push Ups) in short pulses but never all the way down to the ground. So today I decided to give it a try and immediately my body and I were having a conversation:

Me: Okay arms, push me up
Arms: No, we're alright.
Me: But these are handstand pushups, I need you to "push" me "up"
Arms: Do you realize how much of a jerk you sound like right now?
Me: No, please explain.
Arms: You just put us through a workout earlier today that not only had us supporting you through burpees, but dips and kettlebell swings as well. You even said yourself they sucked. So why on God's green earth would we have energy to push you up?
Me: Point taken, we'll call it a day.

So 5 minutes in I decided to call it quits. I know in any CrossFit workout that we should be prepared for anything, but if I'm going to improve upon my skills I need to practice when I'm fresh. So starting next week I'll change my programming up to where I'm practicing a skill in the morning, then doing my "Rounds for time" workout, then finish up with my "AMRAP" workouts.

There you go! Another day of discovery and another day of hard training.

Until Tomorrow,

Pat

Training Day 7

1st WOD:

Practice Double Unders for 20 min.

If you have not yet heard of a double under, it is where you jump rope and have the rope pass under you twice before landing again. This is something I've never attempted before and it took a while to get in the right rhythm of jumping and increasing the speed of the rope at the same time. After a while I finally got the hang of it, but of course only in short bursts. I was able to get 14 in a row at one point, but man was it tiring. What made it even more of an effort was that I don't have access(yet) to the Buddy Lee jump rope as the CrossFit athletes do. It's a different kind of jump rope that is supposed to make it easier to turn the rope. I had a lot of fun with it though and it was a great skill experience.

2nd WOD:

5 Rounds for Time of:
5 Pull Ups
25 Wall Balls

My Time - 7:42

This one I really pushed myself on. I was proud of myself actually. I stopped only once in the middle of an exercise to rest, and the remainder of the time I only stopped either when my grip loosened or the the ball dropped from my hands and I allowed it to be at rest. I never was great with pull ups to begin with but I started out with doing 5 in a row and that seemed to be sufficient for the workout. Although I do have to mention that we don't have a pullup bar where you can kip, so if I ever find myself on a playground sometime I'll be sure to practice that skill. Wall balls weren't too bad, just slow to complete but I think that's typical in any workout that includes this exercise.

Nutrition note: The chocolate milk I bought for myself this week was Hy-Vee's 1% and you need to experience the deliciousness of it post-workout. Tastes exactly like a melted chocolate shake.

That's it for today,

Pat

Training Day 6

1st WOD:

5 Rounds for Time of:
Bike 1 Mile
25 Push Ups

My Time - 23:58

So like last time, the bike really took some time to go that 1 mile. I bumped it up to level 12 this time to further my distance with each pedal but it still took a few minutes. My legs were also pretty fatigued after a few rounds. I found out very quickly with this workout and my previous workout with burpees that my chest presses fatigue very quickly. First round was fine but the remaining rounds really were tiring with push ups. I described it with one of my coworkers and we both agreed that pushups never get easier, you're able to do more but they suck just as much.

2nd WOD:

AMRAP in 20 Minutes of:
25 Clean and Presses @ 50lbs
50 Squats
Row 500 Meters

My Results - 3 Rounds + 2 Clean and Presses

I think each of these exercises took a little while for me to complete. For the clean and presses I took it all the way down past my knee as CrossFitters do. The squats were easy but it was hard for me to speed up my pace, and rowing 500 meters took some energy out of me and it's an awful feeling waiting for that computer to register and catch up to how far you've rowed.

I felt like I could have went a little bit harder today though in the 2nd WOD. I felt like I could have pushed through exercises and rested after instead of during. A goal for next time I suppose. However as far as recovery between workouts went today - PHENOMENAL! Chocolate milk really helped today immediately after both workouts.

Until tomorrow,

Pat

Training Day 5: Week 1 Complete

1st WOD:

AMRAP in 20 minutes of:
25 Knees to Elbows
Run 200 Meters
25 Presses @ 45lbs

Results - 3 Rounds + 16 Knees to Elbows

During this workout I could definitely feel the fatigue from this past week, so I didn't go as hard or fast as I usually might. If you haven't heard of knees to elbows it's where you hang from a pull up bar and do as the exercises states; bring your knees to your elbows. Simple enough except my back had experienced some DOMS(delayed onset muscle soreness) so it was hard to curl my body all the way up. Also our bar is nice and smooth so my grip was lacking on a few sets. To summarize - first exercise was difficult and slow to complete. The other 2 weren't bad at all. The only downfall of this workout was I had to go back and forth between where the track and pull up bar was and where the barbells were. So I'm gonna go ahead and make a lame excuse and say I could have completed one more round if the equipment had been closer together haha.

2nd WOD:

Work Up to Max Snatch

Results: 95lbs

So a snatch is an olympic lift where you basically bring the barbell up and over your head in one quick motion. My shoulders were still a little sore from previous workouts so I might have been able to go heavier on another given day, but I'm happy with my results. To be honest I thought it was going to be less than 95lbs since I had never really practiced it before. But of course more weight will be added as time goes on.

I can't believe I've survived my first week! I'm telling you all now I've never worked this hard in my life when working out. Most people who start CrossFit workouts find that just one workout a day is sufficient enough to be sore and tired. I would agree with them, but if I'm gonna make up some ground to compete next year, then 2-a-days are going to have to become the norm. I'm defnitely listening to my body and making sure that I'm not doing anything that's going to wear it down. I'm taking it nice and easy on the weekends with stretching and mobility exercises to help me recover, and also getting plenty of food in me to fuel up and repair my muscles. I just might post some cool stuff I find over the weekend, but if I find myself relaxing I won't be going out of my way haha. Catch you all later.

Pat

Training Day 4

1st WOD:

Practice 1-Legged Squats for 20 min

These I have tried practicing before. I've had a bar in front of me and I would use it to assist me up and down. But my form was lacking so I decided to not use the bar this time and focus on strictly balance and how low I could go. I ended up doing sets of 10(5 each leg) with about a 30 second rest in between. I am now able to completely go all the way down to the ground on both legs before falling back. Oh yeah....I practiced with a cushioned mat behind me. I did noticed that I was able to hold the squat longer on my left than my right. In any case, it was a day to practice and I'm sure they'll develop with time.


2nd WOD: AKA PURE TORTURE

5 Rounds for Time of:
25 Cleans @ 50lbs
25 Burpees

Time - 25:24

So I'll begin by saying, I. Hate. Burpees. They take a great amount of energy and they were just not fun whatsoever. The cleans were fine. The first round I did both exercises all the way through rep 25. Second round I began doing both exercises by doing 10 reps, resting 10 seconds, another 10, then the final 5. Third round was pure hell. The cleans stayed in the same format as I chipped away at that, but the burpees slowed to 5 sets of 5 with a 10 second rest in between. I wanted so badly to sit down on a nearby bench, or just even stay down on the floor as I lowered down for burpees. At this point it wasn't a matter of getting a good time anymore, the goal was simple: FINISH THE F___ING WORKOUT! I kept at it and kept doing reps when I could. Luckily no one was around so my loud grunts weren't frightening to any small children that could have been nearby. As I finished that last hellish burpee I went to a stack of mats nearby and just collapsed in relief. I was absolutely drenched head-to-toe in sweat, looking up at the ceiling in disbelief that I actually finished. This workout was physically demanding in every way, but perhaps more importantly a great mental workout. These workouts will get tougher and when I try to qualify for the games workouts will suck and I will have to do them. So I'm going to go relax, fuel up, and prepare for tomorrow where I'll do my final training session of the week.

Nutrition Note: I've done some research on what keeps CrossFit athletes going and fueled throughout their day and their workouts. The top 2 answers were the Paleo Diet, and the most recomended Zone Diet. I'll do some more research on both and see what they bring.

Until tomorrow,

Pat

Training Day 3

1st WOD:

5 Rounds for Time:
25 Sit Ups
25 Kettlebell Swings @ 1.5 pood

Time - 8:14

I'm figuring out real quick that these "rounds for time" workouts are going to be the most grueling, but the most beneficial workouts I participate in. They leave me lying on the floor gasping for air every single time. I heard this in another CrossFit video, that the beginning rounds aren't that bad because you are fresh and ready to go, the last 2 rounds are tiring but at least you see a light at the end of the tunnel and you push through. It's that middle round that's a killer and you just feel like crap. That's exactly what happened. The first 2 rounds were pretty good, but then I slowed down on both sit ups and KB swings. Then the last 2 rounds I just pushed through with everything I had. Not sure if I'll bump up the weight on the KB swings just yet, it felt fairly heavy and the last round I had to pause and chip away at it in increments. We'll see how it goes next time.

2nd WOD:

AMRAP in 20 minutes of:
25 Box Jump on 12" box
100 Jump Rope
25 Deadlifts @ 45lbs

Results - 5 Rounds + 10 Box Jumps

So funny story to begin here, I had initially prescribed myself a 24'' box, but that didn't work out so well. I hadn't jumped a 24'' box since high school, I was a little nervous, and my energy levels weren't exactly on par when starting. So the first initial jump ended in a failure and my shin has a nice tread mark to remember the experience by. So I swallowed my pride and went to the 12'' box, no big deal. I'll work my way back to the 24''. Going along with the same theme as my previous posts, I'm still just getting my body used to these movements so I started with 45lbs for deadlifts. As far as the experience goes, it was definitely a lot of work for my calves. On the box jumps I tried to get in a rhythm of jumping off the box, hopping to the ground and popping right back up on to the box. I also made sure my hips were at full extension at the top of the jump. Jump Ropes killed my calves even more. And the deadlifts just made me feel the full effect of gravity. This was a tough workout day all around.

UPDATE ON 2ND WOD:
Turns out in my fatigued state, I suck at eyeballing the heights of the box platforms we have. What was I thought was the 24'' box turned out to be the 30'' box. And what I thought was the 12'' box happened to be the actual 24'' box. So no wonder I feel like an idiot and have this bruise on my leg.

I do get a bonus workout with me teaching my Body Rock class( a hip hop dance fitness class) for about an hour. Extra cardio? Why not?

Nutrition Note: I'm investing in more chocolate milk for recovery, and making sure I get plenty to eat at the right times of day. This is an experimental stage to make sure my body doesn't give out during the day and I get plenty of energy through my workouts. Also I drank a gratuitous amount of water today.

Until tomorrow,

Pat

Training Day 2

1st WOD:

AMRAP(as many rounds as possible) in 20 min:
50 Medicine Ball Slams @ 12lbs
Bike 1 mile
25 Back Extensions

Results - 3 rounds + 50 Med Ball Slams & .65 miles on the bike

I know I can handle heavier med ball slams, but like I said yesterday I didn't know what weight would allow me to complete 50 reps. So now that I know I can handle 12lbs, the weight can start going up. The bike is what really slowed me down. I just used a basic stationary bike, set it at level 10, and pedaled as fast as I could. But a mile is still a mile and it used up a couple of minutes to finish the distance. Since our back extension apparatus isn't close by in the gym and there's a possiblity of people using it when I need it, I decided to go a different route. I grabbed a stability ball and a couple of 55lb dumbbells to hold my feet as I braced against the wall and used the stability ball for my extensions. It made for kind of a sloppy transition, but I decided it's better to keep moving the entire 20 minutes rather than stop my watch and wait for a machine.

2nd WOD:

Row 4000 Meters

I'll be honest. I really didn't know what my plan of attack was on this. My workout template I have set up had me do cardio at a long slow distance and today it was rowing. I initially intended to go for 1000 meters, but my pace was 2:30/500 meters, so I was going to cover that fairly quick. So then I decided to just try another 20 minute workout to even out my first one of the day and see how far I would get. Well by the time 20 minutes was coming up it seemed like I would reach 4000 meters so I decided to just go for it anyway. It ended up being just over 20 minutes to complete. If I had to equate this to anything, it'd be like a nice and easy 5k run. So not too bad of a day. We'll see what tomorrow brings.


Nutrition note: I really don't use supplements that often, but since it's proven to help aid in athletic recovery I incorporated whey protein back into my diet. I had a scoop mixed with 8oz of water immediately after each workout. As much as I appreciate the boost in recovery, it's still an acquired taste for me.

Training Day 1

1st WOD(workout of the day):

3 rounds of :
5 rope pulls
5 rope planks

This wasn't for time, more for skill base than anything. There really isn't a place around here to do actual rope climbs but I'd figure I'll settle for the next best thing. I started lying flat on my back, pulled myself up a rope attatched to a pull-up bar, and lowered myself back down with control for the rope pulls. The rope planks consisted of starting standing up facing away from the wall and lowering myself down with arms in front of me. This was a little more taxing but I did what I could.

2nd WOD:

5 rounds for time of :
Run 100 meters
25 reps of  Clean and Press @ 45lbs.

My time - 13:33

Now I know what you're thinking; 45lbs isn't a lot but if my body doesn't slowly get used to these movements and combinations then I'll burn out real quick, or worse - injure myself. So the next time I clean and press in a "rounds for time" format, the weight will be bumped up by 5 pounds knowing I can handle 25 reps of 45lbs already.

Day 1 is complete and can't wait for tomorrow. Later!

A Long Shot Goal

Hey everyone!

So a brief introduction is in order. My name is Pat Smith. I'm from Des Moines, IA, live with my awesome fiancé in Ankeny, IA, and personal train with some pretty cool people in Altoona, IA. The reason for the blog is as a fitness enthusiast, I've always just worked out out of habit and never really trained for anything major to test myself. Well I figured if I'm going to go all out with pushing myself, why not go for the ultimate goal? THE FITTEST ON EARTH! If you don't know what I'm talking about, I'm talking about the 2013 CrossFit Games. Here's a brief video summary :

http://www.youtube.com/watch?v=fLtTNQtZfDw

Anyway, it's a big goal. But big goals produce big results. I'll be posting my workouts and maybe a little bit of what I eat throughout the entire process. Whether you're a friend or family supporting me, or you're just a curious web browser looking for a good read(maybe), I'll be here to give you the full scoop on my ultimate goal.

Until next time,

Pat