Friday, September 23, 2016

Clean Day

Warm Up
.5 mile jog
rolling and bands

power cleans

I was in a hurry today so I decided to just do some manageable cleans.  Nothing challenging, but it did feel good to do these again.  Tomorrow is squat day so I didn't want to gas out my legs too much.  Weight lifting sure is fun. 

Tuesday, August 23, 2016

Windler Day 2

.5 mile jog

strict shoulder press

3 rounds
5 dips
5 pull ups

Thursday, August 18, 2016


.5 mile jog

5 rounds
16 pistols
20 hand release pushups

Easy day because I didn't know what to do and my legs felt fresher so....pistols!

The date is set.  Next Friday is my meeting.  I've already started rehearsing it in my car.  I am glad that my confidence is not at the lows that it was 20 years ago.  That being said I am nervous.  I am sure this will only get worse as the date approaches.  Good times!

Tuesday, August 16, 2016

Windler Day 1

.5 mile jog

strict shoulder press

I was supposed to do 145 as many times as possible but forgot and just stopped at 145.  I probably could have done 2 more.

Friday, July 29, 2016

Cardio Day

50 jumping jacks




I wanted to do something with some good cardio in it today.  This workout isn't too scary.  The goal is always to go unbroken.  I took about 10 seconds between the first airdyne and the burpees to let Lacy back inside.  Other than that I did it unbroken.  Could I have done it faster?  Well that is the question isn't it.  I feel good about it though.

Good to have my boy back.

Thursday, July 14, 2016


.5 mile jog

3 rounds
20 hand release pushups
10 tricep pressdowns#9
10 toes to bar

Today was an easy day crossfit style workout.  Feeling a bit beat up lately.

Thursday, June 30, 2016

Gut Feeling

.5 mile jog

5 rounds

5 weighted pull ups (20lbs)
10 pistols

I'm starting to get more confident with my pistols.  I'm going to kick that number up to 12 pistols at a time the next time I do them.

I am bored.  The most bored I've ever been at work.  This is an uncomfortable feeling.  Weird thoughts start going through my head.  Am I going to get fired?  Is the department finished?  Why can't they get work for me to do?  Why won't they just put me on a feature or anything else?

My gut tells me that I need to move on from here.  That it's overdue.

Thursday, May 26, 2016

B Day workout

1 mile jog



I did this one once before and it sucked.  It didn't feel nearly as bad this time.  I was left feeling like maybe I dogged it a little bit.  I should have timed it to compare with next time.  Thrusters still are the worst for me.  I would rather do burpees than thrusters.  It is something I want to get better at though.  I'm glad my wrist felt ok.  One of the reasons I've been staying away from thrusters is that I tweaked my wrist about a month ago doing cleans (incorrectly I'm sure).  So I'm glad I was able to complete a nice spicy workout for my birthday.  Now if I can just get home ahead of traffic.

Friday, May 20, 2016

Just CF

.5 mile jog

10 minutes AMRAP

20 hand release pushups
5 pull ups
20 DU

These kinds of straight up crossfit workouts are fun.  I need to do more of these.  I did some power cleans yesterday and I think my wrist wasn't fully recovered from the last time.  I am thinking of investing in some wrist wraps.

I heard somebody ripping Trump today saying that the he has failed at so many businesses why would we want somebody like that as president.  It made me think of 2 things.  First Trump just released his tax returns in which it was discovered that he made well over $500 million last year.  Maybe he has failed at a several business ventures.  Seems like it has all worked out for him.  Second, I was reminded of the following quote.  The master has failed more times than the beginner has tried.

Tuesday, May 17, 2016


10 minute walk

3 hsp

Today was basically a rest day.  I feel pretty beat up after the pistol/kettlebell walking lunch workout I tried to do on Sunday.  So today I wanted to just mess around a little.  I decided to try to walk my way up a wall until I was completely vertical.  I have a real mental problem with being upside down but once I was completely vertical it wasn't so bad.  Other than the unfamiliar sensation of  blood rushing to my head I was fine.  I even managed to do 3 actual hand stand pushups.  I'm going to go ahead and call that a win for the day.

Tuesday, March 8, 2016


5 minute walk
.5 mile jog

20 minute airdyne
1 minute on 1 minute off

258 calories

Back almost back to normal after injuring and reinjuring it.  Hardly ate anything yesterday so today's workout sucked.  How are you doing?