Murph
run 1 mile
100 pull ups
200 pushups
300 air squats
run 1 mile
Murph is a famous workout named after fallen Navy SEAL Lt. Michael Murphy. This is regarded as being one of the more brutal crossfit workouts for the general public to attempt. I was not able to complete it. I made it to 80 pullups and simply could not hold on to the bar anymore. The pushups and air squats were easy. My main problem is that I don't know how to do kipping pull ups properly. I have been focusing completely on doing strict pull ups because I think they are safer on your shoulder joint and to be honest I think they are more manly. If you are looking to crank out 100 pull ups though, kipping might be the only way to go unless you want to be there all day. I am going to buy pull up gloves that I have seen gymnasts use in the Olympics. Hopefully they will keep my hands from tearing.
I'm 39 today. To bad I had to come in to work, but I gotta do what I gotta do. I hope I can get home at a reasonable enough time to do some family stuff. I'm getting tired of Sydney's bike tire popping. I think she needs another one.
Monday, May 26, 2014
Monday, May 19, 2014
Bye Bye Birdie
100 burpees on concrete
7:44
It is a bit harder to do burpees on concrete vs sand. For one thing as you do burpees on sand you start to dig a little hole for yourself which makes each new burpee a little easier. When I do them on sand I move around while I'm doing them so I'm not cheating too much. I've been doing a lot of body weight strength stuff like push ups and pull ups lately so I figured I was overdo for a good metcon.
Sydney performed in a play this weekend. She was involved in a play a while back but had a small part. This time she was much more involved albeit still as a background character. At least this time she had several lines. I am so proud of her for trying something like this. I hope that she pursues it more in the future.
I wish more people could have seen her.
7:44
It is a bit harder to do burpees on concrete vs sand. For one thing as you do burpees on sand you start to dig a little hole for yourself which makes each new burpee a little easier. When I do them on sand I move around while I'm doing them so I'm not cheating too much. I've been doing a lot of body weight strength stuff like push ups and pull ups lately so I figured I was overdo for a good metcon.
Sydney performed in a play this weekend. She was involved in a play a while back but had a small part. This time she was much more involved albeit still as a background character. At least this time she had several lines. I am so proud of her for trying something like this. I hope that she pursues it more in the future.
I wish more people could have seen her.
Monday, May 5, 2014
Promoted
1/2 mile warm up
Benchmark workout
13 divebombers
20 burpees
50 airsquats
3 rounds for time
10:45
Just missed my PR time by 2 seconds. Felt pretty good overall.
It has been just over 3 years since I started as a cg supervisor. At the time I was told that there is usually a 1 year try out period for new cg sups before they are made official. Today I was finally made an official cg supervisor. It is something I am proud of. For the first time in a while I am optimistic for my future at DD.
Benchmark workout
13 divebombers
20 burpees
50 airsquats
3 rounds for time
10:45
Just missed my PR time by 2 seconds. Felt pretty good overall.
It has been just over 3 years since I started as a cg supervisor. At the time I was told that there is usually a 1 year try out period for new cg sups before they are made official. Today I was finally made an official cg supervisor. It is something I am proud of. For the first time in a while I am optimistic for my future at DD.
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