http://paulio.net & CrossFit

2 months of isolation....

2008-05-27T06:26:00.000-07:00

And I am back on the crossfit kick to try and shred up for spring/summer.

Doing isolation and now back to this is NUTS. I completely forgot how intense crossfit is. Horrible time today. 18:34

4 rounds for time:

* 25 KB swings (53#/36#)
* 20 burpees

Abs - 30 ghd sit ups

alternating double tabata

2008-03-26T14:07:00.001-07:00

I did not count for time, but i averaged about 12 minutes per set, so i would say i would be right around 36 minutes. not too bad for being out of it for 4 days.

today was

Alternating double tabata

* kb swings 53#/36#
* pull ups

count total reps for score

Abs - 40 ghd sit ups

basically 20 seconds KB swing, 10 second rest, 20 seconds pull ups, 10 second rest.

taking norms advice, i found my buddy eric to take 8 minutes out of his work out to count and time for me, and push me, which almost made me feel like i was at a crossfit work out. at least how i envision them.

16, 10
11, 11
10, 10
8, 10
7, 9
6, 8
5, 9
7, 10

total: 147

bad paul

2008-03-25T11:37:00.000-07:00

i took friday off, cause of some reason, and then monday i was living in the DMV

so today i will do

3 rds. for time:

* 95#/65# OHS 15reps
* 15 L-pull ups
* 95#/65# split jerks 15 reps
* 15 KTE's
* 95#/65# hanging squat cleans 15 reps
* 15 back extensions with 25# weight

and then mondays was 5k run and 5k row, but since I do not have a row machine at home, I am just going to run a 5k with the dog after the crossfit for today.

Shouldn't have had humus before hand

2008-03-20T14:30:00.000-07:00

Jt was done in 14:07 but I feel sick as hell, probably going to throw up when I get home. Maybe I will video tape it

JT

2008-03-20T05:51:00.000-07:00

21,15 & 9 rep. rounds of:

* handstand push ups
* ring dips
* push ups

Abs - 40 hip extensions

2008-03-19T14:36:00.000-07:00

I was pretty pleased doing nicole, good work out, thought i got interrupted doing her, because when i was walking back and forth people would ask me for a spot.. well only once, but it took a minute and slowed me down a little.

7 rounds + run, 21:46
22, 18, 16, 16, 16, 12, 19

'nicole'

2008-03-19T09:17:00.000-07:00

'Nicole'

A many rounds as you can do in 20 min. of:

* 400m. run
* Mx rep. pull ups (note # of pull ups for each round)

Abs- 40 GHD sit ups

it tastes like burning

2008-03-18T15:48:00.001-07:00

.... well it feels like burning in my thighs..

had the hardest time with the squats, and i am sure my form was hideous with the squat cleans

18:53

tuesday

2008-03-18T07:50:00.000-07:00

"Fixed WT Linda"

10,9,8,7,6,5,4,3,2,1 reps rounds for time:

* Deadlift 185/135 lbs
* Bench Press 135/75 lbs
* Squat Clean 95/50lbs

Compare to 10/05/07

Abs - 40 Med. Ball. twists

2008-03-18T07:33:00.000-07:00

monday was this, i did not write how many i did, but was able to manage about 25 wall balls per time, about 15 deadlifts, 20 box jumps, 20 push presses, and did not remember the calories

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds of:

1. Wall-ball shots 20/12 lb pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75/55 pounds (Reps)
3. Box Jumps 20/16 inch box (Reps)
4. Push-press 75/55 pounds (Reps)
5. Row calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

i think i lost my voice...

2008-03-12T19:25:00.001-07:00

from screaming at my brothers soccer game ^_^

21,15,& 9 rep. rounds for time:

* 95/65# snatch grip deadlifts
* hanging power snatches
* o.h. squats

Abs - 40 ghd sit ups

I need to clarify with Norm or Tommy about the hanging power cleans and OH squats, what weight are those supposed to be at? also 95lbs?

2008-03-12T19:23:00.001-07:00

16:11

i had to kick some old koreans off my row machine though :X

i think i got kipping down as well, they rip off your callus' don't they?

for time

2008-03-12T12:14:00.003-07:00

For time:

* Row 250 M.
* 50 pull ups
* Row 250 M.
* 60 push ups
* Row 250 M
* 70 sit ups
* Row 250 M
* 80 squats

looking for sub 20 min. :)

i see the pull ups slowing me down the most. must learn to kip

2008-03-11T15:23:00.000-07:00

31:23 tiring and burns

filfthy 50 :: o_O

2008-03-11T07:41:00.001-07:00

Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35#/20#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/30#)
50 Back extensions
50 Wall ball shots (20#/12#)
50 Burpees
50 Double unders

2008-03-10T13:42:00.000-07:00

Today was max out day.

175 shoulder press
275 dead lift
245 back squat
Total: 695

255 bench press

My left knee has really been bothering me. Going to get it checked out :(

2008-03-06T14:17:00.001-08:00

Bit the bullet and bought my own kettle ball. In the garage 10:37

WOD for Thursday

2008-03-05T19:06:00.001-08:00

3 rounds for time:

* 50 squats
* 30 kb swings 53/36#

Abs - 3 rounds front/glute bridges 30 sec on/10 rest

I am guessing under 15 minutes

Tum tum hurts

2008-03-05T14:41:00.000-08:00

Feel like I should lose some weight from throwing up. I pushed myself pretty hard, 60 dips are pretty intense.

16:29

I could have saved thirty seconds by not having to run to the other side of the gym for a pull up bar. I need to learn a faster way to do these pull ups. Kippling or whatever it is.

Cannot wait for tomorrow

Dirty thirty

2008-03-05T09:34:00.000-08:00

30 box jumps
30 push ups
30 sit ups
30 dips
30 back extensions
30 walking lunges
30 pull ups
30 squat jumps
30 kte
30 push press 45 lbs

Goal under 18 minutes.
Norm scored under 15 Tommy scored under 13 o_O

o_O

2008-03-04T14:31:00.000-08:00

you all thought i gave up didn't you? thanks for the support assholes! ;) jk

anyhow, friday i had to work very late into the evening, so no work out, saturday and sunday were off days..

monday was a tough one.

5 rounds for time:

* 20 OH alternating lunges 45#/30#
* 20 burpees (without the jump and clap, but include the pushup)
* 20 jumping pullups

Abs - 50 abmat situps

this took me 17:24 - not too shabby, deffly tough, the jumping pull ups were deceiving, i honestly thought they would be a breeze, but those turned out to burn the most.

today was a good one too, really built up a good sweat.

4 rounds for time:

* Clean & jerk 95#/65# 20 reps
* 400m run

Abs - 50 russian twists with med. ball

this took me 27:12

also, big congrats to norm making the WOD blog with a picture, and a happy birthday to him

2008-02-28T14:16:00.000-08:00

My arms are absolutely fresh out the fridge j to the e l l o!!!!!

31:12 I did the press and pull ups in sets of ten and fifteen to make things easier.

goal reached

2008-02-28T06:38:00.001-08:00

Got my goal of 10, I feel I could have done more, those jumps take a lot out of you. I noticed my SDHP's getting a little sloppy towards the end.

TOday should be another tough day.

For time:

* 1000 meter row
* 5 rope climbs
* 50 pull ups
* 50 H.S.P.U's
* 50 burpees (with push up, jump, and a clap above your head)

40 hip extensions

I will be substituting each rope climb for 7 towel pull ups, and when I can no longer do HSPU I will substitute them for DB press standing.

:yawn:

2008-02-27T14:26:00.000-08:00

after a long long day at a training seminar for federal sales, it is now crossfit time.

hopefully this will not make me want to throw up.

As many rounds as youu can do in 20 minutes of:

* 10 box jumps (24in/20in)
* 10 ring dips
* 10 S.D.H.P (85#/50#)

Abs - 3 rounds of front & glute bridges (30 sec work/10 sec rest)

Goal: 10 sets :)

2008-02-26T14:06:00.000-08:00

18:03 and I am ready to throw up

tuesday

2008-02-25T18:17:00.000-08:00

4 rounds for time:

* 30 push ups
* 25 pull ups
* 20 KB swings (53#/36#)

Abs - 40 hollow rocks

tuesday tuesday tuesday

2008-02-25T18:11:00.000-08:00

"Annie"

For time:

50,40,30,20 & 10 rep rounds of:

* double unders
* sit ups

I was into it, was at the 30 mark, and the jump rope broke :|

I also ran 2miles, did a few sets of bench

tomorrow is another timed attack. excited :)

dripping sweat

2008-02-22T09:03:00.001-08:00

great work out, the renegade rows were tougher than I had expected.

bench went 205lbs, 215lbs, 225lbs, 235lbs, 235lbs

50lbs for the renegade rows, 50lbs for the snatches, i used DB for both, since I do not have a kettle ball

I struggle with the KTE's so I did about 25 of those, then did 50 ab throw downs.

good job

2008-02-22T06:40:00.000-08:00

50 box jumps took me 3 sets, those really had me going. the dead lifts were great, i started at 225 and end at 315. I was doing 6 wide arm pull ups in between the dead lifts.

the abs were okay, but i felt it more of a strain/stretch on my back.

today is the following:

Bench Press 3,3,3,3,3

3 rounds of KB snatches(53#/36#)

2 rounds of renegade rows - 10 reps. (db's)

Abs - 50 kte's

leaving in a bout 15 minutes for this one

form sucks

2008-02-21T05:01:00.001-08:00

Tuesday, I did the shoulder press, was just doing 155, but as for the jerk and push, my form sucks, so I did other random things :P

Wednesday, Tommy came with, showed me proper form for some of the things. I am teh suck, and need some serious work to learn these things. Did weighted pull ups, 1,1,1,1,1,1 - started at 40, 60, 50, 50, 60, 60, 60. then did 195 (body weight) chest press, 4 sets of 6.

I understand this lifting stuff, but feels like I should have just done a shoulder work out or chest work out. I like the girl name WOD much better.

Today is

Deadlift 3,3,3,3,3,3,3

50 box jumps (24"/20")

Abs - 40 GHD sit ups

I also have to remember to buy dog food ^_^

back from a rest

2008-02-19T04:29:00.000-08:00

Well Saturday and Sunday were rest days. Well deserved. Monday I did a crossfit, was somewhat simple.

Back squat 3,3,3,3,3

OH squat 95#/65# 75 reps. in few sets as possible

Abs - front/glute bridges 3 rounds (30 sec. work/10 sec. work)

I did the OH squats in 8 sets, could have done lower, but my arms were going numb for some reason. I did 85lbs versus the rx'd 95lbs

also for the glute bridges, I did 3 rounds of 30 seconds with single leg raises.

Monday was a productive day all in all, got the theatre room done, curtains are up, hung my pot rack, got my painting put on wall, and cleaned the house.

today is

Today's WOD:

* Shoulder press 3,3,3,3
* Push press 3,3,3,3
* Push jerk 3,3,3,3

50 back extensions

Not as bad

2008-02-15T14:01:00.001-08:00

Well it was decreasing/increasing by 2's. The pull ups got tough from 16 to 10 I kind of hot that swing pyll up thing going. The chest was alright 18 and 20 I did with little rest after 10.
I got my bench stolen twice and had to remove and add. Weights and also had to find new pull up bars ad people kept taking them.

18:13

Got to get through

2008-02-15T05:14:00.000-08:00

I am not going to lie, I contemplated taking today off, but NO, I WILL NOT. I will muscle through, and get it done. CrossFit Fairfax is doing 'Cindy' which I did on monday, so I will not come back to it for another 3/4 months. Today I will do some booby work outs.

For time:

20 pull ups, 2 bench presses (135#/65#)
Down to 2 pull ups, and up to 20 bench presses

Abs - 50 hollow rocks

Now, I am not sure if I go down by 2 each time or what, when tommy or norm comes online, i will ask.

Also, this weekend I will post pics/stats so that way I can monitor the change. :)

oh the burn

2008-02-14T14:39:00.000-08:00

oh lordy lordy, took me 18:26, i was having trouble balancing the squats at first, but that was because I was not holding my arms as far apart as I should have. But once I got it, I was in the groove. It is seeming that a lot of this work out really really really focuses on leg power.. a lot of squats. getting old, wondering if the only upper body is shoulders.

we shall see how I am feeling in the morning.

kind of sore

2008-02-14T11:00:00.001-08:00

My neck is still stiff from when I fell snowboarding a few weeks ago... and my thighs are still burning. I am ready for todays workout:

5 rounds for time:

400 m. row
95#/65# Overhead squats 15 reps

Abs - 30 GHD sit ups

I am hoping for sub 25minutes.

holy moly am i beat

2008-02-13T15:31:00.000-08:00

36:14 ... took me almost 40 minutes, i asked tommy and he busted it out in a mere 17 minutes or less. that is okay, i pulled it off though, i was barely able to stand after the ab part. stoked for tomorrow.

Day 3

2008-02-13T10:44:00.000-08:00

Wednesday, the 13th I will be doing the WOD from CrossFit Fairfax.

3 rounds for time:

15 deadlifts (225#/135#)
15 hspu's
15 pull ups
15 thrusters (95#/65#)

Abs - 50 partner throwdowns

I will be posting the time when I get back.

My new CrossFit work out

2008-02-13T10:30:00.000-08:00

Monday, the 11th of Feb. a friend of mine Tommy came to the gym with me to show me some CrossFit work outs. Monday we did the following.

'Cindy' - As many sets as you can in 20 minutes.
/ 5 pull ups
/ 10 push ups
/ 15 squats

I was able to do 13 full sets, Tommy did 19.

Tuesday, the 11th of Feb. I went solo and what they did Fairfax CrossFit.

For Time

30 dbl. unders
30 pull ups
30 dbl.unders
45 push ups
30 dbl. unders
60 sit ups
30 dbl. unders
75 squats

18:32min