5 Nov 2008 Pullups/Thrusters

Complete as many rounds as possible in 20 minutes of:

10 pullups

65lb thrusters, 10 reps

Greg’s rounds:  10 w/ 67lbs

Kristie’s rounds:  7 w/ 65lbs

3 November 2008 Michael

Michael did not go well for Kristie tonight.  She’s experiencing breathing issues when she runs and we are hoping it is allergy related and not something worse. 

All things considered though, her time was only slightly slower than last time so it’s mostly a victory.

Michael is:

3 rounds for time

800m run

50 back extensions

50 situps

Greg’s time:  25:16

Kristie’s time:  27:51

2 November 2008 (additional items for Kristie)

I had to do the grocery shopping last night so I didn’t get to workout with the rest of the crew.  I made up the workout tonight and we added on Overhead Squats.

Workout for 1 Nov was

1-1-1-1-1-1-1

Thrusters for weight

Kristie’s weights:  76, 85, 95, 95, 95, 95, 106

Overhead squats

3-3-3-3-3

Kristie’s weights:  45, 65, 65, 65, 65

2 Nov 2008 Pullups

With a running clock, do 1 pullup the first minute, 2 pullups the 2^nd minute, 3 pullups the 3^rd minute, etc for as many rounds as you can do…..

Greg’s rounds:  5 complete, completed 5 out of 6 in 6^th minute

Kristie’s rounds:  5 complete

30 October 2008 Angie

So, Angie is a B****. 

100 pullups

100 pushups

100 situps

100 squats

All for time.

Greg’s time:  18:45

Kristie’s time:  16:00

29 October 2008 Shoulder work

Tonight we did some shoulder work.

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Greg's weight:
Shoulder Press: 135, 135, 140.5, 140.5, 140.5
Push Press: 140.5, 155, 155, 166, 166
Push Jerk: 146, 146, 146, 155, 166

Kristie's weight:
Shoulder Press: 71.5, 71.5, 71.5, 71.5, 71.5
Push Press: 71.5, 76, 76, 81.5, 81.5
Push Jerk: 81.5, 81.5, 81.5, 81.5, 81.5

Ty's weight:
Shoulder Press: 45, 45, 45, 45, 45
Push Press: 45, 45, 50.5, 45, 45
Push Jerk: 45, 45, 45, 45, 45

28 October 2008 Squat Cleans

Tonight was Squat Cleans for 1-1-1-1-1-1-1 reps

Greg's weight: 135, 135, 146, 146, 157, 179, 179
Kristie's weight: 65, 65, 76, 85, 85, 96, 96

We are getting better at our form in these Oly lifts.

27 October 2008 CrossFit Total

Tonight we did CrossFit Total for the second time. We were looking forward to seeing our improvement.

Greg's numbers:
Back Squat: 315lbs
Shoulder Press: 146lbs
Deadlift: 345lbs
Total: 806lbs

Kristie's numbers:
Back Squat: 175lbs
Shoulder Press: 81.5lbs
Deadlift: 205lbs
Total: 461.5lbs

Ty's numbers:
Back Squat: 56lbs
Shoulder Press: 45lbs
Deadlift: 115lbs
Total: 216lbs

22 October 2008 5k run

Tonight was our second 5k run since we started CrossFit so we are curious about our improvement.

Greg's time: 29:25
Kristie's time: did not finish due to severe coughing

21 October 2008

10 rounds for time of:
12 Burpees
12 Pullups

Greg's time: 28:09
Kristie's time: 19:14

Ty did 5 rounds for time of:
6 Burpees
6 Pullups

Ty's time: 4:20

20 Oct 2008

Tonight was a tough one. It is the first workout that we got to use our new bumper weight plates. Wow, what a difference, they were great to use.

As many rounds in 20 minutes of:
Thrusters, 5 reps
Power clean, 7 reps
Sumo deadlift high pulls, 10 reps

Greg's weight: 95 lbs
Greg's rounds: 8

Kristie's weight: 65 lbs
Kristie's rounds: 7

Ty cut the time to 10 minutes but did the same number of reps per rounds
Ty's weight: 25 lbs
Ty's rounds: 7

18 Oct 2008

Today we were in Visalia for a family visit so we made up our own workout. What we decided to do was:

Greg's workout: For time 100 burpees

Greg's time: 17:37

Kristie's workout: For time 100 burpees, 100 situps

Kristie's time: 19:10

14 Oct 2008

Greg and Ty worked out tonight but Kristie missed this one because she had to go to Lancaster for some errands.

The workout tonight was for time:
133 lb Squat clean, 10 reps
50 Sit-ups
133 lb Squat clean, 8 reps
40 Sit-ups
133 lb Squat clean, 6 reps
30 Sit-ups
133 lb Squat clean, 4 reps
20 Sit-ups
133 lb Squat clean, 2 reps
10 Sit-ups

Greg's time: 13:16

Ty's workout was for time:
25 lb Squat clean, 10 reps
30 Sit-ups
25 lb Squat clean, 8 reps
25 Sit-ups
25 lb Squat clean, 6 reps
20 Sit-ups
25 lb Squat clean, 4 reps
15 Sit-ups
25 lb Squat clean, 2 reps
5 Sit-ups

Ty's time: 7:35

9 Oct 2008 Erin

5 rounds for time of:
15 dumbell split cleans
21 pullups

Greg's weight: 30lbs
Greg's time: 11:12

Kristie's weight: 20lbs
Kristie's time: 10:52

Our son Tyler joined us tonight. He is 12 and his workouts will obviously be scaled for a long while. His workout was 3 rounds for time of:
9 dumbell split cleans
11 pullups

Ty's weight: 10lbs
Ty's time: 4:17

He followed it up with an 800m run for a time of 3:44

8 Oct 2008 Ryan

Ryan consists of 5 rounds for time of:
21 pullups
21 dips
21 burpees

Greg's time: 34:06
Kristie's time: 23:57

5 Oct 2008

Five rounds for time of:
Deadlifts, 15 reps
Hang Power Cleans, 12 reps
Front Squat, 9 reps
Push Jerk, 6 reps

Greg's weight: 95lbs
Greg's time: 20:11

Kristie's weight: 56lbs
Kristie's time: 13:02

I think I underestimated my weight this time and next time I will have to do more weight.

2 Oct 2008 Clean & Jerks

Another oly lifting night tonight . With a running clock, do 1 clean & jerk the first minute, at minute 2 do 2 clean & jerks, at minute 3 do 3 clean & jerks, at minute 4 do 4 clean & jerks, so on and so on until you can't do the number required in the 1 minute time.

Greg's weight: 133lbs
Greg's max number: 7

Kristie's weight: 78lbs
Kristie's max number: 7

1 Oct 2008 Nate

The workout that we did tonight was Nate. Nate consists of as many rounds in 20 minutes as possible of 6 pullups, 6 dips, 4 handstand pushups and 8 kettlebell swings. We do not have rings so we had to do pullups and dips instead of muscle ups.

Greg's kettlebell weight: 35lbs
Greg's rounds: 15

Kristie's kettlebell weight: 25lbs
Kristie's rounds: 17

Wow, that was difficult. VERY tiring!!!

30 Sept 2008 Back Squats

Today we did oly lifting. Back Squats 5 sets of 5 reps.

Greg's weight: 133, 177, 199, 221, 243
Kristie's weight: 89, 111, 111, 122, 122

29 Sept 2008 The Storm

Today was actually a rest day on the site but since Greg got home last night we all decided to get back at it. Bob made up a workout that we called The Storm. It consisted of 3 rounds for time. First round 21 reps, second round 15 reps, and third round 9 reps of for exercises......bench press, pullups, situps, and squats.

Greg's weight for bench press: 135lbs
Greg's time: 9:00

Kristie's weight for bench press: 67lbs
Kristie's time: 7:18

After we finished The Storm, we did 3 sets of 7 reps of overhead squats.

Greg's weight: 45lbs
Kristie's weight: 35lbs

23 Sept 2008 Virtual Shoveling

Tonight was the virtual shoveling. Greg is gone to Utah on a hunting trip for about a week so I'm on my own. I worked out alone in the living room and wow was it tough.

Here's what I did.....
6 rounds of virtual shoveling (with the 45 lb bar with 27 1/2 pounds on one end) and pushups.
Reps in rounds: 30, 25, 20, 15, 10, 5
For time......

Kristie's time: 19:05

Boy was that hard.

19 Sept 2008 Grace

Tonight was Grace which doesn't sound very hard but really is difficult.

30 Clean and Jerks for time
Simple right??

Greg's weight: 133 lbs
Greg's time: 7:45

Kristie's weight: 67 lbs
Kristie's time: 6:55

Seemed that next time I should use heavier weight because during my clean, the bar came way up into my face and then settled back down. I finally got the hang of the hip thrust that gives the bar momentum.

17 Sept 2008 Michael

Tonight was Michael and it was a challenge. First of all it involved running and I hate running. By the time we worked out tonight it was dark by the second round and the uneven terrain provided a special challenge.

800 meter run
50 back extensions
50 situps

3 rounds for time

Greg's time: 28:32
Kristie's time: 27:44

14 Sept 2008 Chief

Tonight was Chief. New workout and wow what a workout.
5 rounds 3 minutes each with a 1 minute rest between rounds.

As many rounds of 3 different exercises (3 X Power Cleans, 6 X Pushups, 9 X Squats) as you can do in each 3 minute round.

Greg's total: 14 rounds using 133 lbs for power cleans.
Kristie's total: 20 rounds using 78 lbs for power cleans.

13 Sept 2008

Tonight's workout was Clean & Jerks 5 rounds of 3 reps.

Greg's weight: 133, 133, 144, 144, 144

Kristie's weight: 67, 78, 78, 78, 78

11 September 2008

Tonght was five rounds of max reps for three exercises: Bench Press, Pullups, and Back Squats.

Unscaled was body weight but we did it with scaled weight.

Greg's weight: Bench Press-177, Back Squats-199
Kristie's weight: Bench Press-78, Back Squats-111

We both did jumping pullups.

Greg's reps:
Bench Press-8,8,6,6,4
Pullups-14,14,9,12,9
Back Squats-14,13,10,8,12

Kristie's reps:
Bench Press-9,8,7,8,6
Pullups-8,8,6,6,6
Back Squats-8,9,8,6,10

Good workout. Ended up breathing a lot harder than we thought we would. Making progress though, am able to do more weight than we thought.

9 Sept 2008 Fight Gone Bad

Tonight was Fight Gone Bad......and believe me.....it was.

Last time we scaled but this time, Kristie scaled the weight but Greg did not scale anything.

Fight Gone Bad consists of 3 rounds 5 minutes each with the following breakdown per round:
Wall Ball 1 minute
Sumo Deadlift High Pulls 1 minute
Box Jumps 1 minute
Push Press 1 minute
Kettle Bell Swings 1 minute
Rest 1 minute (no rest between exercises)

Greg's weight: Wall Ball- 10lbs, Sumo Deadlift High Pulls- 77lbs, Box Jumps- 6 blocks, Push Press- 77lbs, Kettle Bell Swings- 35lbs

Kristie's weight: Wall Ball- 10lbs, Sumo Deadlift High Pulls- 56lbs, Box Jumps- 6 blocks, Push Press- 67lbs, Kettle Bell Swings- 25lbs

Greg's reps: 33, 26, 26, 20, 31
30, 18, 17, 17, 26
28, 15, 17, 17, 29
Round 1 total: 136
Round 2 total: 108
Rount 3 total: 106
Grand total: 350

Kristie's reps: 32, 24, 29, 13, 28
32, 19, 22, 7, 25
32, 16, 19, 10, 27
Round 1 total: 126
Round 2 total: 105
Round 3 total: 104
Grand total: 335

8 Sept 2008 Linda

Tonight was Linda which cosists of 10 sets (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) of deadlifts, bench press, and clean.

Greg's weight: 133lbs deadlift, 111lbs bench press, 99lbs clean
Kristie's weight: 111lbs deadlift, 67lbs bench press, 67lbs clean

Greg's time: 12:07
Kristie's time: 11:53

6 Sept 2008 Fitness Class

Fitness class today was two sets of up and down the floor of each exercise 1. walking lunges with a dumbell over your head in one hand and 2. becks berpies. This was followed up by some yoga stretches to total about half an hour of exercise.

5 Sept 2008 Deadlifts

Tonight was Deadlifts. 5 sets of 3.

Greg's weight: 199, 221, 243, 243, 265

Kristie's weight: 133, 155, 155, 155, 177

Greg also did his first kipping pullup tonight. What an accomplishment!!!! Tomorrow will be fitness class at TKD and then a rest day on Sunday. We sure need it. Tonight was night three this week and I'm sure we'll be beat after tomorrow.

4 Sept 2008 Squats

Tonight we did back squats. 5 sets of 3.

Greg's weight: 177, 199, 199, 221, 221

Kristie's weight: 111, 111, 111, 133, 133

Seemed easier this time to get the bar lower on my back. Flexability in my shoulders must be increasing.

2 Sept 2008

Tonight was push-jerks 5 rounds of 3 reps
Greg's weight: 111lbs, 133lbs, 133lbs, 133lbs, 144lbs
Kristie's weight: 83.5lbs, 83.5lbs, 94.5lbs, 94.5lbs, 94.5lbs

Also, for Crossfit Kids, our son did 3 rounds of 10 pullups and 10 Beck's Burpees for time
Ty's time: 6:24

30 August 2008

Today's workout was pretty tough. Sounds easy but was really a challenge.

Sprint 400 meters, rest 2 min.
Sprint 400 meters, rest 2 min.
Sprint 400 meters, rest 2 min.
Sprint 400 meters, add times

Greg's times: 1:40, 1:49, 1:59, 1:55 to equal 7:23
Kristie's times: 1:40, 1:42, 1:55, 1:57 to equal 7:14

28 August 2008

Workout tonight was....
30 Handstand Pushups
40 Pullups
50 Kettlebell swings
60 Situps
70 Burpees

Greg's Kettlebell weight-35 lbs
Kristie's Kettlebell weight-25lbs

Greg's time 26:06
Kristie's time 19:46

Really difficult ending with 70 burpees. This was the first workout that we did not scale the numbers. Felt good to finish the entire thing.

25 August 2008 Murph

Today was the Murph, named after Mike Murphy. Especially motivating for me because I read Lone Survivor. We scaled to a half Murph which consisted of....

Run .5 mile
50 Pullups
100 Pushups
150 Squats
Run .5 mile

Greg's time 36:35
Kristie's time 28:06

23 Aug 2008 Individual workouts

Today we didn't do a fitness class. Kristie did an abs only dvd for 50 minutes and Greg worked on his poker skills.

Tomorrow is supposed to be a rest day but we'll probably put in some time on the tennis courts to give our daughter a chance for some practice.

22 Aug 2008

Tonight's workout was prescribed as 100 pullups, 100 pushups, 100 situps and 100 squats for time. We however scaled to 50 of each.

Greg's time: 12:54
Kristie's time: 7:40 (Kerry said I should have done 75 of each because it wasn't hard enough) hahaha

Working around the kid's school schedule is a challenge but the first week didn't turn out too badly. Got in a few great workouts and tried to stay on track.

21 Aug 2008

Tonight's workout was a 400 meter run followed by 21 kettle bell swings and 12 pullupa for three rounds for time.

Greg used 35 lb kettle bell and Kristie used 25 lb kettle bell.

Greg's time: 11:58
Kristie's time: 11:04

18 August 2008 still at it

Today's workout was three rounds with the first round 21 reps, second round 15 reps, and third round 9 reps of three exercises Thrusters, Pullups and Dips for time.

Greg's weight for thrusters 72.5 lbs.
Kristie's weight for thrusters 45 lbs.

Greg's time: 9:30ish (he forgot to start his watch until after the first set of thrusters)
Kristie's time: 7:28

We are definitely seeing gains. Recovery times are better and we don't feel as dead after the workouts. Getting addictive.

11 Aug 2008 Torture.....

Monday’s torture included…..Glute/Ham developer situps, 1 leg supermans (back workout), thrusters and pull-ups 3 rounds.

First round

5 GHD situps

10 supermans

20 thrusters

30 pullups

Second round

5 GHD situps

20 supermans

15 thrusters

20 pullups

Third round

5 GHD situps

30 supermans

10 thrusters

15 pullups

Greg’s weight on thrusters – 67lbs

Kristie’s weight on thrusters – 45lbs

Greg’s time for three rounds – 13:08

Kristie’s time for three rounds – 12:31

Wednesday 6 August 2008 DB Snatch/pullups

Tonight was three rounds of DB Snatch and Pullups

We scaled : 

15 right DBS

15 left DBS

21 Pullups

11 right DBS

11 left DBS

15 Pullups

7 right DBS

7 left DBS

9 Pullups

Greg’s weight 25 lbs

Kristie’s weight 15 lbs

Greg’s time 13:15

Kristie’s time 11:42

Tuesday 5 August Squats

Today we did 5 sets of 5 Squats and here’s what we did…..

Greg worked up to 177 lbs

Kristie worked up to 122 lbs

5K times

Last night the workout was a 15K run.  We scaled to 5K since this was our first one.  Here are our times……

Greg – 33 min 53 sec

Kristie – 38 min 6 sec

CrossFit Total

Last night we did CrossFit Total for the first time.  Here’s what we ended up with

Greg  -         Dead Lift – 281.5

        Back Squat  – 265

        Shoulder Press – 133

Total – 679.5

Kristie -       Dead Lift – 177

        Back Squat – 144

        Shoulder Press – 67

Total – 388

Jeremy

This last Saturday we did a couple of workouts.  First we started the day with a fitness class at TKD which included 6 different exercises.  We did five rounds where the number of reps decremented each round starting with 5 reps in the first round.

 

Then later that evening we did our crossfit workout.  This workout was dedicated to a little boy named Jeremy. 

 

Three sets ( 15,11, and 7 reps ) each of overhead squats and burpies.

 

Times:  Greg – 7:14, Kristie – 6:10

 

I thought I would sprint...

During todays workout I found out that my legs don't really work all that well after doing squats. I mean I tried to get my self to run down the street as fast as possible but that turned out to be a slow jog at best.

The workout (watered down), 4 rounds of:

• Run 200 meters
• Do 25 Squats

My wife Kristie seemed to have little problem completing this workout. She finished in 8:36 and it seemed that she breezed through the squats. I on the other hand finished just about a minute later at 9:46 but I was hurtin'. Not being used to running, my throat was burning and I could barely talk without coughing. We'll have to see if we can improve on our times the next time this one comes around.

Busy Weekend

Sunday was a girls day out for my wife, our daughter Kori, Kerry and her daughter Whitley. We first went out to breakfast and surprised Kori and Whitley with Jonas Brother concert tickets. They all spent the day shopping, getting pedicures, eating, and finally the concert. Needless to say they didn't workout that day. Bob and I did get together Sunday evening and I was introduced to Fran. Of course it was a watered down version for me and still, two days later, I am having trouble straightening my arms without wincing in pain. It just baffles my mind that people can do that workout in less than 4 minutes! I can't even fathom that at this point. Anyway, I performed the rounds doing doing 15, 11, and then 7 reps. I forget my time but I remember feeling it.

TKD Workout

Over the weekend we continued with the watered down workouts. Our friend Bob has started teaching some fitness classes on Saturdays for our Tae Kwon Do class. They aren't full fledged crossfit workouts but they do include exercises that crossfitters do. We did 3 rounds of 7 different exercises each for 30 seconds with a 1 minute break between rounds. Of course it was harder than we expected it to be and I think our Tae Kwon Do instructor was pretty impressed with the workout also. He was breathing pretty hard.

The exercises:

• Push ups
• Walking lunges
• Burpies
• Round Kicks
• Squats
• Sit ups
• Punching

Fight Gone Bad

Our official "Welcome to Crossfit" workout was fight gone bad. With some suggestions from veterans about beginners and this workout we decided to scale the workout considerably. The original workout is 3 rounds, 1 minute for each exercise:

• Wall Ball
• Sumo Deadlift
• Box Jump
• Push Press

You get a 1 minute break between rounds. We wanted to be gently introduced so that we weren't too mangled for our second workout. We took the advice of the veterans and went with 30 seconds for each exercise plus a 30 second rest between exercises. At first, I have to admit that I thought that might be a little too scaled but then after a couple of rounds I changed my mind.

Our numbers for each exercise per round are listed:

Kristie:

• Sumo Dead Lift 17, 17, 17
• Box Jump 13, 15, 17
• Push Press 22, 19, 18
• Wall Ball 13, 14, 15

Greg:

• Sumo Dead Lift 10, 13, 12
• Box Jump 14, 18, 11
• Push Press 19, 19, 14
• Wall Ball 12, 14, 14

Crossfit Intro

Yesterday was our introduction to a few of the crossfit exercises plus a quick little workout at the end that I didn't even come close to finishing. That will change though... in time.

First we learned how to do a correct push up by starting in the plank position and keeping correct body posture throughout the exercise. Next were situps and squats then... we had to do burpies. I learned real quick that I hate burpies!

We tried to finish a nice little workout where we were supposed to to 7 rounds of 7 squats and 7 burpies. I finished 4 rounds before the session ended and felt like I was close to puking. Not a good feeling!

And so it begins...

Self motivation has always been ONE of my biggest weaknesses. I need some external form... so today my wife and I agreed to start crossfitting with a couple of friends of ours ( Bob and Kerry ). You can check out their blog at http://bobscrossfitblog.blogspot.com

Hopefully their experience with this kind of stuff will alleviate the steep learning curve usually associated with new training programs such as crossfit.

A little about my wife and I...

My wife, Kristie, is in pretty good shape but she complains that she is no where near the shape she was in a couple of years ago. She used to work out religiously every morning before work until she sustained a pretty serious injury to her upper hamstring. Yes, it's healed now and has been for a while but you know how that goes.

Me, I've been a fat @ss for a while now... probably about 10 years or so. Working with computers doesn't help me any. I pretty much just sit around all day at work and exercise my fingers but that's about it. I guess that's probably the story for a lot of people these days. I'm just finally to the point where I NEED to do something to get myself healthy. I have high blood pressure and have been taking medication for that for the last 10 years or so of my life. My last visit to the doctor just last week didn't produce any good news for my future. I now have high cholesterol and my doctor wants me to start taking medication for that if I can't get control of it myself. More blood tests in 6 months. My goal is to become healthy enough that I can keep from taking the cholesterol medication and hopefully get off the high blood pressure medication.

Wish me luck.