1 rep max for dead lift 365.
So I went into the box on Thursday and the workout was to find your one rep max for the dead lift. Since I had only the done the dead lift once before I wanted to take it slow and safe. Also, no blood. VICTORY!!! Overall, I'm pretty happy with 365 considering my experience. I am certain that if I keep at it I can break 400 quickly. I'm going to have to get some weight at home though. I would love to start working on power cleans and dead lifts at home.
I went to an impromptu dinner with my fellow supervisors last night. There was a lot of venting of work frustrations to be had. I had no idea half of these problems existed. I don't know how it happened but somewhere along the line I developed a pretty good way of dealing with people. At least I think I have because I don't seem to have half the problems that some other guys do in supervising. We are apparently going to be having company reviews in a month or so. We haven't done those in over 2 years. This should be interesting.
Friday, January 31, 2014
Wednesday, January 29, 2014
Don't Bleed
Benchmark workout
3 sets of
13 dive bombers
20 burpees
50 airsquats
10:59
My PR is 10:51 so this isn't bad. To be honest, I think this is pretty good considering I did it before 6am. I do not like waking up and immediately working out. Not fun, not good.
I'm heading back to the crossfit gym again tomorrow morning. My goal is simple. Don't bleed. When I look back through the history of the workouts at that gym it looks like they usually do weightlifting on Thursdays. I suppose that is good because it is something I don't have access to at home. However, I'd rather be doing some kind of creative metcon work.
I saw an olympic bar plus 200+ lbs of weights on craigslist for $150 today. That's a great deal. To bad I'm too cheap to buy anything for myself.
3 sets of
13 dive bombers
20 burpees
50 airsquats
10:59
My PR is 10:51 so this isn't bad. To be honest, I think this is pretty good considering I did it before 6am. I do not like waking up and immediately working out. Not fun, not good.
I'm heading back to the crossfit gym again tomorrow morning. My goal is simple. Don't bleed. When I look back through the history of the workouts at that gym it looks like they usually do weightlifting on Thursdays. I suppose that is good because it is something I don't have access to at home. However, I'd rather be doing some kind of creative metcon work.
I saw an olympic bar plus 200+ lbs of weights on craigslist for $150 today. That's a great deal. To bad I'm too cheap to buy anything for myself.
Friday, January 24, 2014
Blood on the Bar
3 rep max Hang Power Clean
195lbs
This was my second time at Crossfit 5150. It's interesting how I never know what to expect when I show up. I haven't done power cleans since high school. However, at least I have done them before. The hang clean is slightly different in that you dead lift the weight up first. Then you thrust your hips forward and pull up at the same time to bring it to the front rack position. I did 4 or 5 reps with increasing weight until I looked down at the bar and saw a little chunk of something like a piece of paper attached to the bar. Upon closer examination it was a little piece of the skin from my hand. There was also a smear of my blood on the bar. Pretty freakin macho if you ask me. I wish so much that I had stopped and gotten my phone for a picture. Instead I flicked it off the bar and kept lifting. There is a lot of technique involved in olympic lifting. I don't ever remember anybody talking about that when I was lifting in high school. Probably would have helped. The beard is getting about as long as I'm willing to allow it. I need to get some pictures taken and people over to see it quick. Needless to say, I'm over it.
195lbs
This was my second time at Crossfit 5150. It's interesting how I never know what to expect when I show up. I haven't done power cleans since high school. However, at least I have done them before. The hang clean is slightly different in that you dead lift the weight up first. Then you thrust your hips forward and pull up at the same time to bring it to the front rack position. I did 4 or 5 reps with increasing weight until I looked down at the bar and saw a little chunk of something like a piece of paper attached to the bar. Upon closer examination it was a little piece of the skin from my hand. There was also a smear of my blood on the bar. Pretty freakin macho if you ask me. I wish so much that I had stopped and gotten my phone for a picture. Instead I flicked it off the bar and kept lifting. There is a lot of technique involved in olympic lifting. I don't ever remember anybody talking about that when I was lifting in high school. Probably would have helped. The beard is getting about as long as I'm willing to allow it. I need to get some pictures taken and people over to see it quick. Needless to say, I'm over it.
Tuesday, January 21, 2014
Crossfit for Real
15 minute AMRAP
25 wall balls
5 dead lifts @275lbs
10 35lbs KB C&J
2 rope climbs
400 meter run
I did 2 complete rounds. About a week ago Michelle alerted me to the fact that my groupon for the crossfit gym in Signal Hill was about to expire. I quickly made the appointment and went in for my first official crossfit class on Monday morning. To be honest, I was a little nervous. I know I'm not in bad shape but there are still a lot of movements that I have never done. The workout that we wound up doing is a prime example. I have never done wall balls, dead lifts, or kettle bells. Dead lifts are particularly hard. I'm sure I'll get used to them but wow you would think it is mainly a leg exercise but it really hits you everywhere.
I wish I could practice these more at home.
I really enjoyed the whole experience that day. I feel bad that I don't think I can join the gym after my groupon runs out. First off I just don't think I can justify the $125/month it costs to go there. Beyond that though, working out a good schedule would be really hard because I am not willing to give up my mornings doing breakfast and lunches for the family. I'm going to just try to get as much as I can out of these 10 sessions. I'm sure it will be fun.
Michelle broke my shaving mirror about a week ago so I decided to stop shaving for a while. This is the longest I've ever had my "beard". I think I'll keep it just long enough to show everybody in the family. Wish I had a picture. I'll try to get one tomorrow.
25 wall balls
5 dead lifts @275lbs
10 35lbs KB C&J
2 rope climbs
400 meter run
I did 2 complete rounds. About a week ago Michelle alerted me to the fact that my groupon for the crossfit gym in Signal Hill was about to expire. I quickly made the appointment and went in for my first official crossfit class on Monday morning. To be honest, I was a little nervous. I know I'm not in bad shape but there are still a lot of movements that I have never done. The workout that we wound up doing is a prime example. I have never done wall balls, dead lifts, or kettle bells. Dead lifts are particularly hard. I'm sure I'll get used to them but wow you would think it is mainly a leg exercise but it really hits you everywhere.
I wish I could practice these more at home.
I really enjoyed the whole experience that day. I feel bad that I don't think I can join the gym after my groupon runs out. First off I just don't think I can justify the $125/month it costs to go there. Beyond that though, working out a good schedule would be really hard because I am not willing to give up my mornings doing breakfast and lunches for the family. I'm going to just try to get as much as I can out of these 10 sessions. I'm sure it will be fun.
Michelle broke my shaving mirror about a week ago so I decided to stop shaving for a while. This is the longest I've ever had my "beard". I think I'll keep it just long enough to show everybody in the family. Wish I had a picture. I'll try to get one tomorrow.
Friday, January 17, 2014
Why I do it
400's
4 sets
50 airsquats
400 meter run
time: 12:26
I get annoyed when I stop seeing improvement. This workout hasn't improved in quite a while. I supposedly got a time of 11:51 about a month ago. Since then I haven't gotten within 30 seconds of that. Now I'm starting to question if maybe I miscounted some of my reps that day. Regardless, I should still be able to do it. I've gotten pretty good at doing airsquats. I think I need to start working on the run.
I recently started taking the kids to school in the mornings. A few days ago I was explaining to Derek why I do what I do. I'm not overweight. I don't feel any pressure to look a certain way. I'm not training for an event. When it comes down to it I'm training to improve myself mentally more than physically. Don't get me wrong I like being healthy. However, I know that I am weak in the mind. Getting early everyday to workout will make you stronger mentally. At least for me I feel like it does. Follow that with a cold shower and I can almost assure you that you have crossed a mental threshold that most people around you haven't by 8am. Sometimes it feels like if I do all that everything else in my day is going to be easier. Which is almost always the case. If there is one thing you can take to the bank in life it's that you can't do much without being mentally strong.
4 sets
50 airsquats
400 meter run
time: 12:26
I get annoyed when I stop seeing improvement. This workout hasn't improved in quite a while. I supposedly got a time of 11:51 about a month ago. Since then I haven't gotten within 30 seconds of that. Now I'm starting to question if maybe I miscounted some of my reps that day. Regardless, I should still be able to do it. I've gotten pretty good at doing airsquats. I think I need to start working on the run.
I recently started taking the kids to school in the mornings. A few days ago I was explaining to Derek why I do what I do. I'm not overweight. I don't feel any pressure to look a certain way. I'm not training for an event. When it comes down to it I'm training to improve myself mentally more than physically. Don't get me wrong I like being healthy. However, I know that I am weak in the mind. Getting early everyday to workout will make you stronger mentally. At least for me I feel like it does. Follow that with a cold shower and I can almost assure you that you have crossed a mental threshold that most people around you haven't by 8am. Sometimes it feels like if I do all that everything else in my day is going to be easier. Which is almost always the case. If there is one thing you can take to the bank in life it's that you can't do much without being mentally strong.
Monday, January 13, 2014
Epic Smog Check
4 mile run
I did a couple fairly difficult workouts this weekend. I may have laid it on a little thick considering I hadn't worked out in 5 days. Yesterday I did the 200 burpee workout. What that is is 10 burpees every 60 seconds for 20 minutes. I tried this a week ago and could not finish it. I got to 160 and had to stop since it took me about 52 seconds to complete the last 10. I would have had to start the next 10 8 seconds later. There was no way. Then I saw a youtube video of some old guy doing this workout. I would like to add that he didn't do his burpees the way I do them with the clap overhead. He also did them inside on a carpet or matte. I do them on concrete. Believe me when you start getting tired that surface matters. Anyway, the main difference between last week and this week was that I didn't ware myself out with a 2 mile run warm up. Doing that and then doing 200 burpees was just too much. Today I was really sore so I decided to do a long run which I haven't done in quite some time. Now my knee hurts a little. I think it might be from having a sitting desk instead of the standing one I had before.
I took my car in to get smogged about 2 weeks ago and it failed. That cost me $50 and it was only the beginning. A few days later I took it to the mechanic near my house. 6 days and almost $1700 later my car passed the smog check. I knew there was something weird going on with my car so it doesn't annoy me too much. I'm trying to not get upset about it. My engine light has been on literally for years and I noticed that my car was idling strangely. Also my temperature gauge would fluctuate a lot. Hopefully I don't get a bill like that for a few more years. I think the most annoying thing about the whole experience was that it took 6 days to complete the work. Major inconvenience getting to work everyday.
I did a couple fairly difficult workouts this weekend. I may have laid it on a little thick considering I hadn't worked out in 5 days. Yesterday I did the 200 burpee workout. What that is is 10 burpees every 60 seconds for 20 minutes. I tried this a week ago and could not finish it. I got to 160 and had to stop since it took me about 52 seconds to complete the last 10. I would have had to start the next 10 8 seconds later. There was no way. Then I saw a youtube video of some old guy doing this workout. I would like to add that he didn't do his burpees the way I do them with the clap overhead. He also did them inside on a carpet or matte. I do them on concrete. Believe me when you start getting tired that surface matters. Anyway, the main difference between last week and this week was that I didn't ware myself out with a 2 mile run warm up. Doing that and then doing 200 burpees was just too much. Today I was really sore so I decided to do a long run which I haven't done in quite some time. Now my knee hurts a little. I think it might be from having a sitting desk instead of the standing one I had before.
I took my car in to get smogged about 2 weeks ago and it failed. That cost me $50 and it was only the beginning. A few days later I took it to the mechanic near my house. 6 days and almost $1700 later my car passed the smog check. I knew there was something weird going on with my car so it doesn't annoy me too much. I'm trying to not get upset about it. My engine light has been on literally for years and I noticed that my car was idling strangely. Also my temperature gauge would fluctuate a lot. Hopefully I don't get a bill like that for a few more years. I think the most annoying thing about the whole experience was that it took 6 days to complete the work. Major inconvenience getting to work everyday.
Friday, January 10, 2014
Habits
I haven't done any kind of exercise in 5 days and I don't feel too great about it. I think I'm going to have to start waking up earlier on weekdays. Probably at least 5:20am. Have you ever taken stock of what your good and bad habits are? My best habits have to be cooking breakfast everyday and working out. I like those. I don't think I have too many really bad habits. I've toned down the video game playing which I'm still not sure I would call a bad habit. However, I do think it was beginning to get out of hand.
Wednesday, January 8, 2014
A New Year Dawns
Lots of people try to make news resolutions for themselves. This year I'm going to make one that focuses on Michelle. I'm going to help her get healthy. Michelle works hard to make our family what it is. She deserves a win. We've started out this year on the low carb or rather the low bad carb diet with a modified workout routine. I'm having her try to workout in the morning on an empty stomach. The idea is to rewire your body to burn fat as fuel instead of the carbs and sugar that you typically have in your system after a glass of orange juice and breakfast. So far she has 3 solid days under her belt.
I did max out for pullups on the 1st. I got 10. Not disappointing but not great either. I was hoping for 11 or 12. My goal is to have 20 by the end of the year.
I did max out for pullups on the 1st. I got 10. Not disappointing but not great either. I was hoping for 11 or 12. My goal is to have 20 by the end of the year.
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