Sorry I haven’t been updating. Just in case anyone is out there keeping up, I smoked the Sylamore 50K this weekend! Finished in 6:03 for a 39 Minute PR!! Last years time was 6:42!! Awesomesauce! Me on the right in the picture with my running buddy, Shawn.
Big Day at the Gym!
Lots of measurable results. I’m trying to cut some weight this month, so I got my BF measured. Here are the results weighing in at 181lbs at 36 Years Old:
14.24% Fat
155.22 Lean Weight
I was pretty pleased with this as the lowest I’ve ever been was 13% and I just knew I was going to be WAY higher than 14. Anyway, the awesome day at the gym consisted of 3 big PR’s as we did Crossfit Football Totals. Here were my results:
That’s:
205lb Power Clean Up from 195
300lb Back Squat!! Up from 295
180lbs Bench!! Up from 155! What?!?
385 Deadlift (I went for 4 plates 405 and just BARELY missed it)
So that’s a total of 1070 lbs. Pretty stoked about that!!
Thursday!
Pretty good workout today at Desoto Crossfit!
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat 1.5 Pood Kettlebell
Then Find 1 Rep Max Power Clean: 165 lbs. For me
Then 5 Rounds:
6 x Turkish Get Ups 20 Lb. Dumbell
60 Second Plank Hold
60 Seconds Rest
Cashed out with 1 500 Meter Row at 1:42 (Not bad, but not a PR) Only had time for one row not three like the board says. All in all good workout.
Tuesday!
Two WODs this morning. The first wasn’t too bad. Tabata Alternate:
A1 HSPU
A2 Lunges
B1 Kb Push Press (Right Arm) 1.5 Pood
B2 Kb Push Press (Left Arm) 1.5 Pood
138 Reps and a mix of Legit/Kipping HSPUs. Felt good to knock those full range handstand pushups out finally.
Next up, right in my wheelhouse!
Felt like I killed it. Anything with running and heavy deads is just for me! :)
Faction Games 101
We had a beginner crossfit competition at the gym on Saturday, and it was AWESOME! I really enjoyed judging and watching these competitors give it everything they had! Here’s a little video from it:
Happy Friday!
Muscle Up practice this morning. Seriously frustrating, but I am so very close to nailing them.
MetCon:
5 Rounds:
12 Wall Ball Shots (20 lb)
12 Toes to Bar
Finished in 6:10. Toes to Bar were pretty tough after MU practice.
Tabata Tuesday!
Strength:
Front Squats x 5
Power Clean + 2 Jerks
Went four rounds on the strength with 185lbs for 3 rounds and 195lbs. for 1 round. 135lbs. on the clean and jerks.
MetCon:
Tabata This:
Box Jumps (24” box)
Burpee Jumpovers (jump over kettlebell)
Kettlebell Snatches (Righ Arm 1.5 pood)
Kettlebell Snatches (Left Arm 1.5 pood)
Scored 210 Reps.
Tuesday…
20lb Wall Balls 2:4
Minutes: Rest
I kept them to around 40-42 reps each round.
Double Unders 2:4
Somewhere around 90-100 each round
It’s way tougher than it sounds. I also did muscle up practice to warm up…
Early Morning…
On Thursdays I can’t get to my gym so I visit a box by my house. Desoto Crossfit. A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.
Strength:
Squat 5,5,3,3,1
Started at about 185 and ended at 265lbs.
MetCon:
Pull Ups 10-1
Handstand Pushups 10-1
So it was like a ladder, work down to 1 rep from 10. Had to start kipping the HSPU’s. 12:19
Happy New Year!
Most distance runners log 1000/2000 miles per year. I just added mine up, and came to about 400. I don’t train like most runners, but I do love running!! Here’s to another year running.
Lots of cool things going down in 2012 for me. Crossfit Certification, hopefully an affiliation/Garage gym, organizing and training for Leadville 100 in 2013, start coaching some new runners…can’t wait to get started!