Tag Archives: Workout

Starting Strength #4

It was all I could do to stay awake by about 3pm yesterday. Dragging my ass in there and getting the workout in took a lot but I got it done.

  • Back Squat: 3×5 @ 274# (failed on the last rep of the last set)
  • Press: 3×5 @ 140#. Felt challenging, but doable.
  • Clean: 3×5 @ 140#. I decided to work a lot on my technique and catch all of these in a squat. I think I need a lot of practice.

Weight: 226#

More Intervals

I went to open gym this morning and was on baby duty so that V could get an uninterrupted workout in. Brenna and I went up into the other room and I did the following:

  • 30s double-unders (46); rest ~3 min
  • 30s row (~180m); rest ~3 min
  • 30s squat clean & jerk @ 95#(6 or 7); rest ~3 min
  • 30s double-unders (35ish); rest ~3 min
  • 30s row (~180m); rest ~3 min
  • 30s squat clean & jerk @ 95# (~5); rest ~3 min
  • 30s row (~180m); rest ~3 min
  • 30s row (~180m); rest ~3 min

I felt really solid on the rowing. I was able to keep it between 1:30 and 1:40 (per 500m) on each set.

Weight: 223.75#

Starting Strength #3

Yesterday was tough. I was really tired but pushed through. Weights were as follows:

  • Back Squat: 3×5 @ 271# (currently 121% of my bodyweight). This felt really heavy today. I am currently adding 3# to every workout. I might have to reconsider this soon. Also, I am a little apprehensive about going TOO heavy for 2 reasons; 1, because I am still a little afraid of injuring my back again and 2, because there’s no squat rack at the gym. If I fail out, I just have to dump it backwards.
  • Bench Press: 3×5 @ 180#. This was doable. I am good with going up next time.
  • Dead Lift: 1×5 @ 325# (currently 145% of my bodyweight). WWWWooooooo did that feel heavy. I am going up 5# with every workout on this one, so I might reconsider that soon as well.

Weight: 223#.



I don’t know why I decided to “do some thousands” on the C2 yesterday, but that hurt. I didn’t go for max effort, just consistency. I ended up doing the following:

  • 1000m, ~4 min exactly, 3 min rest
  • 1000m, ~4 min exactly, 15 min rest… needed to take care of Brenna, she was fussy
  • 1000m, ~4 min exactly, 3 min rest
  • 1000m, ~4 min exactly, 3 min rest

After that, I decided to do the CFCP posted WOD with Victoria, scaled b/c I was shot from the rowing. The WOD was:

Every minute on the minute (adding 1 every minute), do a push up, into a squat clean, into a thruster.


Whoever make that one up (DAVE) must have been pretty mad.

Anyway, I used 75# and made it thought 5 full rounds, the 4 of my 6th. I wasn’t really trying very hard, but still, that was terrible.

Tuesday CF WOD

2 days in. I am sore and right now, I feel like I could eat an entire small animal. Today’s posted CFCP WOD was:


  • 7 weighted step ups (7 each leg)
  • 14 pull ups
  • 21 burpees

I used a sandbag for the step ups. I think the weight on it is 60#, but I am not sure. Also, I used a 22” box.

Time: 14:24.

Kettle Bells, 11.5, Jacked Annie…

It’s been harder and harder to motivate myself to get into the gym this past week or so. By the time 430/5pm rolls around, my energy feels pretty much zapped. Thankfully, Nikki runs an 830am class over at 609, so I am going to try to get over into that one while I have energy in the morning.

Thursday, 4/21/2011

Ah, kettle bells. So much fun every time! This WOD was quick, but ouch, it had me breathing hard…

  • 1 Turkish Get Up
  • 5 kb snatches lt side
  • 1 Turkish Get Down
  • Repeat other side
  • 1 Turkish Get Up
  • 5 kb clean and jerks lt side
  • 1 Turkish Get Down
  • Repeat other side
  • 1 Turkish Get Up
  • 5 kb OH squats lt side
  • 1 Turkish Get Down
  • Repeat other side

Time: 3:34 with a 1.5 pood KB.


Friday, 4/22/2011

Ah, 11.5… this crap is almost over… can’t wait.


  • 5 power clean @ 145#
  • 10 toes to bar
  • 15 wall ball @ 20#

I managed to squeak out 5 rounds + 15 reps. The toes to bar ate up most of my time as I am still learning the skill. Good times.


Wednesday, 4/27/2011

WOW, it felt much better to work out at 830am. I had energy and was able to be fully engaged (rather than “I am tired and want to go home”…). At this point, with the way life is @ home, I think that this time might work a lot better for me.

Before we got to the WOD, we did 25 strict ring pull ups. Not fun, but love that fact that we are building some strength.

“Jacked Up Annie”

50 – 40 – 30 – 20 – 10 {Double Unders / Jack knife sit ups @ 20#}

This took me 11:54. Not a great time, BUT, I did my first set of double unders unbroken!!! I have never done that many before, so that was a huge plus.

After the WOD we did some back squats. I had a hard time with these as my left elbow is hurting. I need to have it looked at… sigh. Don’t leave your 20’s kids. It’s no fun.


In other news, we are SO ready to have this baby! V’s due date was this past Saturday (4/23) and my parents only have a few more days here (leaving 4/30). I know that the little guy/girl will come when he/she is ready, but waiting like this has been the hardest part of the entire pregnancy. Hopefully, he/she will decide that they would like to come out and meet everyone sooner rather than later.

This Week

I didn’t get to be nearly as active as I wanted to this week. I usually try to get 3-5 workouts in. Great if I can do 5, but this week, I only hit the minimum of 3. Oh well. I felt really tired this week like my energy has just been sucked out of me.

We (my company) recently moved all of our equipment into the new datacenter, so Jose, Anar, and myself have been spending a lot of time there to work on the servers and configure them. Hopefully, soon, we won’t have to go back there so much. I think being in that windowless, loud server room all day zaps my energy.

We are still waiting on little Baby G to make his/her appearance. I don’t know who wants it out more, me or her, but it would be an understatement that we are ready to not be a pregnant couple anymore.

Monday, 4/11/2011: Skipped. Exhausted. Went to visit my grandmother while V was out with Paula.

Tuesday, 4/12/2011

Back Squats: 10 – 8 – 6 – 4  – 2 – 1 – 6, then 20 @ 50% of 1 rep max

Weights: 220# – 240# – 270# – 290# – 300# – 310# – 220# – 175#


I was pretty happy with this, but I was really sore for the rest of the week!

Wednesday, 4/13/2011

Dragged myself into the gym. I felt like it was a good day to face one of my fears, the 24” box jump. The WOD was:

5 rounds:

  • 15 box jumps
  • 7 push jerk @ 155#
  • Rest 2 minutes

I have to say that I debated using 155#, but it turned out OK. I ended up getting faster on each round. My first round was the slowest b/c I messed up cleaning the weight, had to drop, then re-clean. After that round, though, I did all of the push jerks unbroken. The best part of it all is that now I can cycle my 24” box jumps without fear! Added bonus, I beat the lunch class =)


Thursday, 4/14/2011: Had to go grocery shopping. No time.

Friday, 4/15/2011: Got to the gym, hung out with V for about 30 minutes then realized I could barely keep my eyes open. Looked at the weights and realized that this wasn’t happening. Sorry, Fio!

Saturday, 4/16/2011

WOD 11.4 for the CrossFit Open. Yay.

10 minute “AMRAP” (LOL, are you fucking kidding?!)

  • 60 bar facing burpees (have to jump over the bar after each burpee)
  • 30 overhead squats @ 120#
  • 10 muscle ups

I took the burpees at a moderate pace so as not to gas myself out. I knew wasn’t going to get to the muscle ups, so I just tried to get as much done as I could. I ended up with 84 reps total. If I could do it again, I would focus more on squat snatching the weight after I dropped. Still though, I am happy with this.


I spent the rest of the day working on things that needed to get done around the house. I hung a little shelf outside out back window for the cats to use when they go outside through the window cat door, I cleaned our shower, I weeded out flowerbeds, and lastly, I built an HDTV antenna on the cheap that works WAY better then the crappy one that I PAID for. Check it out:

Maker Workshop – DTV Antenna & Steadicam on MAKE: television from MAKE magazine on Vimeo.

More WODs

Don’t have a lot of time, so this will be quick…

Tuesday, 4/5/2011

Deadlifts and Double Unders

  • 15 dead lifts
  • 25 double unders
  • 12 dead lifts
  • 25 double unders
  • 9 dead lifts
  • 25 double unders
  • 6 dead lifts
  • 25 double unders

Time: 6:15. After “Cindy” on Monday, I was tired and really sore.

Wednesday, 4/6/2011

Again, I was really sore from “Cindy” on Monday, so I did the WOD (“Running Grace”), but scaled it and didn’t do it for time. I did:


  • 10 Clean and Jerk @ 95#
  • 500m row

Again, no idea what my time was. I wasn’t going fast. I just needed to move around and loosen up.

Friday, 4/8/2011

I got off of work a bit early so I headed over to the box. No kids showed up for V’s class, so she offered to judge for me on the CF Open Games WOD 11.3.

5 Minute AMRAP – Clean and Jerk @ 165#

I completed 13 rounds. Fun.

After that, I did the day’s posted WOD which was:


  • 15 front squats @ 95#
  • 300m row
  • 10 KB Swings @ 1.5 pood

I wasn’t pushing or going fast. I wasn’t really even paying attention to the clock. I took a water break, and helped Fio get into some stretching contraption. I guess my time would have been somewhere between 12 and 13 minutes, but either way, I wasn’t trying to break any records. I finished in 14:34.


I was admittedly apprehensive about going to class last night, but sucked it up and dragged my ass there. It was actually kind of cool because one of the other guys who goes to the gym owns a media company and was taking video of a bunch of us working out. This will eventually be part of a commercial, I am told.

Anyway… if you don’t know what “Cindy” is, it’s a 20 minute AMRAP of:

  • 5 pull ups
  • 10 push ups
  • 15 air squats

According to my last blog about this (about 1.5 years ago), I got 15 rounds, which I am pretty sure isn’t right. I think I got 17 rounds, but whatever.

Last night, I got 18 + 4 pull ups. Here’s the math (geeky, I know):

  • 18 * 5 + 4 = 94 pull ups
  • 18 * 10 = 180 push ups
  • 18 * 15 =  270 squats

OUCH! That’s almost a MURPH (20 rounds)!!

The kicker is that the pull ups were almost all butterfly kipped which is a huge accomplishment for me. Kindel was there helping Fio to coach and she really helped me out. It’s interesting how different coaching styles can help or hinder you.

There are some coaches that I respond really well to. They tell me to do something and my inner dialog says “yes, I will do that”. There are some coaches that just get tuned out. I don’t do this on purpose or out of disrespect, it just happens.

Anyway, I am really happy with my results last night. Even though I didn’t make the board (or even come close), I think I put forth a really good effort. Plus, I am really sore today =)

CF Open WOD #2

I have to admit that this weekend, I was really struggling to figure out why on Earth I signed myself up for this thing. I was feeling pretty OK Saturday morning when I woke up. I knew that this WOD would be tough for me b/c of the 24” box jumps. See, I NEVER jump that box. If that height is Rx’d for the day’s workout, I just step b/c I have always just thought that I would bust my ass.

Anyway, WOD 11.2 was a 15 minute AMRAP of:

  • 9 dead lifts @ 155#
  • 12 CF games style push ups
  • 15 box jumps @ 24”

I was in heat three and saw most of the guys getting in the 7 round range. I guess that I developed the expectation of getting in that range as well. Unfortunately, I didn’t even come close. I got 5 rounds plus 9 deads and 5 push ups. Meh.

I had to take the box jumps really slow and one at a time out of straight up fear that I was going to bush my shit open.

Here’s the part that I’ve been running through my head over and over. If I had done this WOD in class, I would have thought nothing of my score. For all intents and purposes, I got in a GREAT workout. Hell, it’s HUGE for me that I jumped every single time onto a box that is a height that I previously thought was no possible for me. I would have rang the bell!

Within the context of the CF games “sectionals” though, man, this threw me for a loop as I got one of the lowest scores in the box. I can see why certain people in the gym enjoy this. If you are good at it and kicking ass, it’s sort of nice to see how your rank COMPETATIVELY with everyone else that is doing this. For me, well, it’s a little different. I don’t really enjoy seeing how close to the bottom of the barrel I am. I was pretty bummed about this for most of the day even though I told myself that I wouldn’t do that, that it really doesn’t matter, and that I don’t care.

Victoria did a great job of putting it into context and adding some perspective which logically, I completely get, comprehend, and understand. I guess I just don’t truly believe it, otherwise I wouldn’t have felt so bad.

It’s funny, all I could think about was “great, way to bring the rest of the team down with a crap score”. Oh well.

I love this community, this sport, etc, but I am really starting to think that competing is really just not for me until I can figure out how to just suck it up, say I did the best I could, and let it go.