WOD

Today was one of my favorite workouts. Deadlifts...

21-15-9-15-21

Deadlift (205 lbs)
Pushups
Situps

Tabata pullups
- if you can't do any more pullups you have to dead hang.

I was wanting to go for 225# for my deadlifts but decided against it since there were so many reps. I'm glad I stuck with 205# because my core was all the way shredded at the end. I'm sure my form was lacking on the last few. Pushups and situps were excellent.

Tabata pullups were extremely difficult. I didn't have any grip strength after doing all the deadlifts. I'm sure I could have completed more pullups than I did but I just couldn't hold my grip.

My hands and forearms are fatigued to the point it's nearly impossible to type. I'm managing though.

I'm not sure if I should take tomorrow off or go. I could rest tomorrow, go thursday and off Friday, then on Saturday. My plan would look like 2 on, 1 off 1 on 1 off 1 on 1 off and continue... It has more to do with my schedule than anything. I'd like to do a 2 on 1 off senario but my schedule isn't allowing me to do that consistently. I guess I go when I can.

WOD Mon. Feb 8

10 Thrusters (85 lbs)
15 pullups
20 double-unders

5 rounds

Today was a bit difficult to get back into the swing of things. It's the first day in 2 weeks in which I have actually done a workout. I've drank a lot of beer and traveled and tended to sick kids, but workout was not one of them. It felt fairly good. I was slightly out of breath and I could tell my pullups were struggling. After I finished the workout in around 13 minutes, I had a terrible gut cramp that went away in a few minutes. It was nice to be back in the gym.

Everyone did very well with the workout today. Thrusters should suck, but I'm finding that I kinda like them. They use so many different movements and incorporate the full body. Pull-ups were a struggle. I was able to knock out the first 15 no problem but anything after that I had to do in sets of 5.

My diet has been pretty poor the last couple weeks as well. It's time to get back to it and keep it paleo and clean. I feel much better and my workouts are much more productive with the proper nutrition.

Bikes

I think I might have a good source on a Kona Ute. It's going to come in handy this summer when running to the store or taking little bike camping trips with Oli. Maybe. We might not go far either, but I think it would be fun and he could already start to learn the abilities of traveling with two wheels.

I'm also thinking of building the Kona Dawg back up. I have most of the original parts to get it rolling again. I'm not really sure why. I guess just because I have extra parts and what good is a frame if it's not built. I might have to take some things off the Schwinn Single speed, like the fork... but i want a rigid fork for that anyway.

Crossfit WOD Thursday, Jan 21, 2010

For my WOD today I did a little challenge we came up with. It was Ryan and Justin's idea to do 100 box jumps (30"box) and 100 pullups. I decided to open my trap and add in 100 burpees. Jared and I completed it today.

100 pullups
100 box jumps
100 burpees

23:something

I gotta tell you, it was hard. We split them into sets of 10. Now I wish I would have done sets of 20 or possibly 25. I think I spent too much time walking between stations. The good thing is I was able to complete each exercise without taking a break. I might try again next week and do sets of 20 or 25. Jared struggled a bit more because he isn't proficient at kipping pullups. I could easily crank out 10 before he was done with 5. He'll get there.

It was a good day. I've had alot of rest the last week and a half so everything felt good. I have to try and get back into my routine of 3 on 1 off but it all depends upon my schedule

Trip

Heading to Denver for a few days for work.

Basketball

City league basketball started yesterday. I was amazingly impressed with my fitness from crossfit. Seriously, I was able to go all out for 40 minutes. My recovery time was minimal and needed very few breaks. Unfortunately we lost, but I felt my performance was very good. I need to shoot better but that comes with practice which I haven't done lately.

At CF on Saturday I did Fran for the first time.

"Fran"
21-15-9
95lb Thrusters
Pullups

My time was 8:10 which I think is pretty good considering I've never done it before. The thrusters were killer. My shoulder strength is a little poor for pushing things overhead.

I'm excited to see how CF relates to my bike races this summer.

Birthday, Christmas, New Year and today

Not much new out West.

I haven't been on a bike in nearly 2 months. There seems to be alot going on. My dad had surgery, baby, daycare, christmas, new years, job, traveling, family, hunting and anything else that could make our lives busier.

New Belgium is sponsoring the Fat Tire festival this year. It's coming in May so get signed up. If you want to come out but don't have a place to stay. Let me know, we have a back yard you can throw your sleeping bag on. If you're nice we might let you come inside.

Have a great weekend.