Thursday, October 29, 2009

WOD Thursday, Oct 29

5 pullups
10 lunges per leg
15 wall ball – I used the 20lb ball and hit the 10 ft mark on 2 sets
20 squats

5 times


Becky Hammon was there in the morning and posted the best time of the day at 8 min something. Pretty cool.

My legs are trashed for the day. My spring biking is going to be soooo good.

Wednesday, October 28, 2009

WOD at Black Hills Crossfit

Went to CrossFit for the first time since last Thursday. I gave blood on Friday and wasn't feeling up to par for the workouts.

Strength session
5-5-5-5 Deadlifts I pulled 225 on my last set. I could probably go up but need to work on some lower back strength and form first.

5 overhead squats - bar only (45lbs)
30 pushups

repeat 5 times

My time was 5:40+ something. I need to start remembering it but I was kind of tired after it.

I can't believe how much pushups can hurt. Then again, I just did 150 of them. Well, 30 with correct form and the others turned into girl, kicking screaming, can't get off the mat type of pushups. The overhead squats are absolutely amazing. I think they would be easier if I had more shoulder flexibility. I have a hard time keeping the weight centered over my body. My shoulders want to roll forward which brings the weight forward which then makes me lean forward. So, I'll have to work on flexibility.

I'm curious to see how my body will change in the next 6 weeks while doing crossfit and the paleo diet. A group at work has a challenge that started as a weight loss challenge but has turned into a fitness challenge for me. I'm more enterested to gain strength, speed and stamina over just loosing body fat. Then, I also figure with the right diet and the CrossFit exercises I should be doing both at a fairly high rate.

We tracked our numbers 2 weeks ago to start then last week was week 1 and so on. Here are my numbers.

Weight: 194 lbs
Neck (in): 16
Waist: 35
Body Fat % 16.03
Lbs of Fat: 31.10
Lean Body Weight: 162.9

Week 1
Weight: 189.5 (-4.5)
Neck (in): 16
Waist: 33.5 (-1.5)
Body Fat % 12.96 (-3.07)
Lbs of Fat: 24.55 (-6.55)
Lean Body Weight: 164.95 (+2.05)

Week 2
Weight: 187 (-2.5)
Neck (in): 15.5
Waist: 33.5 (0)
Body Fat % 14.01 (+1.05)
Lbs of Fat: 26.2 (+1.65)
Lean Body Weight: 160.8 (-4.15)

I'm blaming on my changes that I didn't eat nearly enough this last week. We'll see what happens next week.

Thursday, October 22, 2009


Last night we played our last flag football game for the year. Team 340 did not win the championship. We did get second place.

The team we played was good, really good and I think in the 5 or 6 years I've played, we've only beat them once. It was a fun game and I think we learned something. RPM (other team) is really good. I'll leave it at that.

My knee is a little sore but nothing I can't deal with. I was impressed with how good I felt. My sprints felt strong and I never was overly tired from the continuous running (we were running a hurry up offense). So, I'm thinking my workout program i.e. CrossFit must be working.

Today's WOD
2 Laps Around Building
Pull Ups
2 Laps Around Building

Thrusters - 85lbs
Total Time - 8:15

If you're going to be in town November 14th, the BHMBA will be hosting a duathlon on M-hill. It will be a 1.5 mile run, 8 mile bike and a 1.5 mile run. It's free for everyone so bring a friend. Check out the forums for more details.

Tuesday, October 20, 2009


Well, I joined a gym. Not just any ole gym though. The one I joined will bring you in, tear you up and spit you out in an hour or less. So far in the 4 sessions I've gone to my workouts have ranged from 8 minutes to 20 some minutes and I'm dead tired when all done.

I joined Black Hills CrossFit. I love it. It has to be the next best thing to bikes in the world. It's hard, fast, functional everyday movements that work every part of your body. It reminds me a bit of my college basketball or high school football days. I'm really excited to get to the olympic lifts where I hear you can see huge gains in strength, speed and stamina. Those are all the things I'm striving for, and of course overall wellness.

I think I might keep a running journal of my workouts and post the times here. I know my loyal 3 readers do not care, but I think it will be beneficial to me so I can keep track of my progress.

If I keep up these workouts through next year, I will be very interested to see how and if my mountain biking improves. I'm sure I'll have more physical endurance and strength. Can't wait!!!

Today's W.O.D.

10 pullups
20 pushups
30 sit-ups
40 squats

15:22 (I think, I can't remember for certain)

Saturday, October 3, 2009

Tools and stuff.

I'd like to get myself one of these tools.

I have a double chainring on the front of my old schwinn that I converted to a single. I'd like to change it up a bit so I can use the bigger ring when I ride to work, then go back to the small ring when I want to do the mtb. I wonder if I should just put a front derailleur on and I can shift it whenever. I'm not sure how well that would work though. I wonder if it would bind too much. Any thoughts?