tag:blogger.com,1999:blog-34665353425526013142024-03-13T12:19:37.460-07:00proveuraliveDavehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.comBlogger251125tag:blogger.com,1999:blog-3466535342552601314.post-91500196783795336152016-09-23T17:06:00.000-07:002016-09-23T17:06:16.043-07:00Clean DayWarm Up<br />
.5 mile jog<br />
rolling and bands<br />
<br />
power cleans<br />
135x5<br />
155x5<br />
165x5<br />
175x5<br />
<br />
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. Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-25609792162010377202016-08-23T11:03:00.001-07:002016-08-23T11:03:18.541-07:00Windler Day 2.5 mile jog<br />
<br />
strict shoulder press<br />
3x110<br />
3x125<br />
5x145<br />
<br />
3 rounds<br />
5 dips<br />
5 pull upsDavehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-19855317789817047252016-08-18T19:02:00.001-07:002016-08-18T19:02:25.619-07:00Nervous.5 mile jog<br />
<br />
5 rounds<br />
16 pistols<br />
20 hand release pushups<br />
<br />
Easy day because I didn't know what to do and my legs felt fresher so....pistols!<br />
<br />
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!Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-24228172911974727322016-08-16T20:35:00.000-07:002016-08-16T20:35:52.467-07:00Windler Day 1.5 mile jog<br />
<br />
strict shoulder press<br />
115#x5<br />
135#x5<br />
145#x5<br />
<br />
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. Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-30977280077228570582016-07-29T18:15:00.000-07:002016-07-29T18:15:14.252-07:00Cardio Day50 jumping jacks<br />
<br />
50-50-50<br />
<br />
airdyne-burpees-airdyne<br />
<br />
9:45<br />
<br />
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.<br />
<br />
Good to have my boy back.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-26119590885156399512016-07-14T18:03:00.002-07:002016-07-14T18:03:46.271-07:00Disappointed.5 mile jog<br />
<br />
3 rounds<br />
20 hand release pushups<br />
10 tricep pressdowns#9<br />
10 toes to bar<br />
<br />
Today was an easy day crossfit style workout. Feeling a bit beat up lately. Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-55332959781701990002016-06-30T18:29:00.001-07:002016-06-30T18:29:41.825-07:00Gut Feeling.5 mile jog<br />
<br />
5 rounds<br />
<br />
5 weighted pull ups (20lbs)<br />
10 pistols<br />
<br />
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.<br />
<br />
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?<br />
<br />
My gut tells me that I need to move on from here. That it's overdue.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-45472844196675506452016-05-26T13:34:00.001-07:002016-05-26T13:34:26.131-07:00B Day workout1 mile jog<br />
<br />
10,9,8,...<br />
<br />
Thrusters/Burpees<br />
<br />
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.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-29761939857520189952016-05-20T18:10:00.000-07:002016-05-20T18:10:36.066-07:00Just CF.5 mile jog<br />
<br />
10 minutes AMRAP<br />
<br />
20 hand release pushups<br />
5 pull ups<br />
20 DU<br />
<br />
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.<br />
<br />
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.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-47014713796699262882016-05-17T15:28:00.000-07:002016-05-17T15:28:24.304-07:00HSP10 minute walk<br />
<br />
3 hsp<br />
<br />
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.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-67806993612303523732016-03-08T16:23:00.001-08:002016-03-08T16:23:49.713-08:00Back5 minute walk<br />
.5 mile jog<br />
<br />
20 minute airdyne<br />
1 minute on 1 minute off<br />
<br />
258 calories<br />
<br />
Back almost back to normal after injuring and reinjuring it. Hardly ate anything yesterday so today's workout sucked. How are you doing?Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-14496979183303173672015-12-29T19:45:00.002-08:002015-12-29T19:45:54.745-08:00Gettin Cold5 minute walk.<br />
<br />
5 minute light airdyne<br />
<br />
20 minutes<br />
<br />
1 minute on 1 minute off<br />
all out airdyne<br />
<br />
I still can't believe it's possible to hit 300 calories in 10 minutes. You need to be at or above 400 watts of effort for the entire 10 minutes to make that. Brutal.<br />
<br />
Starting to see my breath in the garage. Even Ms Lacy doesn't want to hang out with me anymore. Going to have to shut the door or invest in some tights. Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-7348832022842311032015-12-23T18:59:00.003-08:002015-12-23T18:59:51.345-08:00Ominous5 minute walk<br />
leg swings<br />
.5 mile jog<br />
<br />
<br />
20 minute EMOM<br />
10 burpees<br />
<br />
This workout will get the ol ticker revving. I finished the last set in 36 seconds which is only 5 seconds slower than my first set. I survived. My legs are still a bit stiff from squats on Sunday. Usually I do another leg day midweek. I'll see how things are feeling tomorrow.<br />
<br />
Seems like I am the last to know sometimes. This will be an eventful Christmas. A wise man once said "do not pray for an easy life. Pray for the strength to endure a hard one." Here we go.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-55705601591358945872015-12-16T10:50:00.002-08:002015-12-16T10:50:41.200-08:00Not So Fast5 minute walk<br />
.5 mile jog<br />
<br />
leg swings<br />
hip joint work<br />
5 minute squat hold<br />
<br />
5 sets 10 (5 each leg)<br />
pistols<br />
1 minute rest <br />
<br />
3 sets 20 (10 each leg)<br />
skater squat<br />
1 minute rest <br />
<br />
50 air squats<br />
<br />
3 grip crushers<br />
<br />
<br />
I backed off on the rep count for the pistols today. The last two times I did the full 100 reps my left quad felt strained. Today it felt fine. Next time I'm going to bump it to 5 sets of 12. The skater squat was something I found on youtube for quad dominate bodyweight exercises. I think it is a great complimentary movement to the pistol.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-52826707322128132902015-12-02T19:31:00.000-08:002015-12-02T19:31:30.456-08:00Legit Pistol Day5 minute walk<br />
.6 mile jog<br />
<br />
5 sets of 20 (10 each leg)<br />
pistols<br />
<br />
1 minute rest<br />
<br />
Every time I do these they get a little bit easier. I'm noticeably weaker on my left leg. I also feel like I am caving in my knees when I do these. Still got work to do.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-7839770868239854312015-11-30T21:15:00.000-08:002015-11-30T21:15:41.143-08:00Back from Thanksgiving5 minute walk<br />
1 mile jog<br />
<br />
5 sets<br />
24 hand release push upsDavehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-38494382552197140302015-11-19T17:17:00.004-08:002015-11-19T17:17:56.403-08:00Let Not One Day Pass5 minutes walk<br />
.5 mile jog<br />
<br />
50-50-50<br />
airdybe calories/burpees/airdyne calories<br />
<br />9:47<br />
<br />
I tried this workout a few months back and did it in 10:30. This one is tough. I think I probably did it more like 9:40 since I was fumbling with the watch timer so much. I did the 50 burpees unbroken. That is the most burpees I've done since I finished the 100. To be honest, the airdyne was the hard part.<br />
<br />
I've always wanted my own motto. For the longest time I thought it was "speed wins". I used to say that all the time to Derek when talking about sports. I think I found a new one. Let not one day pass. The longer version of that is Let not one day pass without having made even the smallest progress towards your goal. I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-17240266381242276232015-10-22T17:16:00.002-07:002015-10-22T17:16:52.868-07:00Pistol Squat5 minutes walking<br />
<br />
pullups<br />
11,10,10,9,8<br />
<br />
chair pistols<br />
<br />
5 sets of 20 (10 each leg)<br />
<br />
2 legit pistols holding a 12lbs dumbell<br />
<br />
Today was cool. I've been practicing doing pistol squats for a few weeks using a chair. Today I decided to use a small stool which took my hip crease below parallel. At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me. I did it! I pulled off one on each leg. Next time I do that workout there won't be any chair or stool. It has been a while since I've done anything new. Now if I can just figure out how to do doubleunders and handstands.<br />
<br />
I never wrote about the 100th day. I'm not sure why I didn't because I was pretty proud of it. I filmed it with my phone and had every intention of putting it on youtube. When I watched it the first thing I did was count the reps. I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day. Thankfully I ended up doing 101. My time was 5:53. My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement. 5:30 would have been better.<br />
<br />
I tried doing some ring pushups a few days after the 100th day. My shoulder felt a bit uncomfortable. I would really like to go see a physical therapist about that. My shoulder really hasn't been the same since I did bench press 2 years ago.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-42790823478317362342015-10-01T11:16:00.001-07:002015-10-01T11:16:32.748-07:00WattDay 99<br />
<br />
5 minute walk<br />
.5 mile jog<br />
<br />
99 burpees<br />
<br />
20 pull ups<br />
<br />
<br />
Well...... tomorrow is it. The long journey is about to come to an end. I am really looking forward to not doing burpees on Saturday. That being said, a tiny voice inside me is saying, hey wouldn't it be cool to go back down the ladder and go back down from 100 to 1. Yeah, I don't think so. My squat rack is embarrassingly dusty. I mean need to remedy that situation in short order. One thing I do plan to do however, is the 7 minute burpee challenge. Somehow I need to get a hold of some big chocolate chip cookies. Eating one of those about an hour prior to doing something burpees seem to have worked out well in the past.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-70621762329989134462015-09-11T16:49:00.001-07:002015-09-11T16:49:58.319-07:00Day 795 minute walk<br />
.5 mile jog<br />
<br />
79 burpees<br />
<br />
<br />
This may have been my best day yet as far as how I felt during the burpees. I was like the stress level capped out around 40 and stayed the same all the way to the end. I ate the same thing for breakfast that I always do so that isn't the reason. Also didn't get anymore sleep. My diet yesterday was pizza for lunch then a bowl of spaghetti for dinner. Seems like my diet yesterday was a bit carb heavy. I've been reading a lot about the low carb diet thing. Although I think that is a great way to lose weight, I don't think going low carb is going to help performance. I also did a lot of foam rolling last night. I did not have the same carb feast today. I will do the same amount of foam rolling and see if I get similar results tomorrow.<br />
<br />
<br />Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-23141334612585233372015-09-08T17:31:00.001-07:002015-09-08T17:31:10.634-07:00Spirit of 765 minute walk<br />
.5 mile jog<br />
<br />
76 burpees<br />
<br />
I had a nice 4 day weekend. I filmed myself doing 73 just for fun. That was interesting. Even though I am hitting the floor, it doesn't seem like my entire chest is hitting the floor. I wonder if that has anything to do with my bad posture. 74 burpees was hard. Really hard. I didn't eat very well the day before and I paid for it on day 74. That was the closest I've come to stopping midway through. I corrected the problem and day 75 and 76 were much easier.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-38475808255890216262015-08-25T18:13:00.001-07:002015-08-25T18:13:39.997-07:00Famous 625 minute walk<br />
.5 mile job<br />
<br />
62 burpees<br />
<br />
I have started attempting to name all the days based on the number of burpees I'm doing. Yesterday was Roger Maris day for his 61 home runs. Tomorrow will be Mark Mcguire. Doesn't always have to be about baseball. 56 was Lawrence Taylor day. 57 was Heinz 57. Couldn't think of anything for 62. Kinda fun coming up with those. Makes this incredibly long workout a little more interesting. I'm noticing there is a bell curve of difficulty when I'm doing these. The first 20-30 are easy, 30-45 are the hardest, after 50 it's like I'm on autopilot. It's quite the mental game. I've stopped thinking too far ahead. Instead of thinking there goes 30, halfway there, I'm thinking about doing 1 more. Always just 1 more. I also have the confidence of knowing I did the number I'm trying to do today, yesterday.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-50509096752505933342015-08-03T17:45:00.004-07:002015-08-03T17:45:56.032-07:00100 burpee challenge1 mile<br />
<br />
40 burpees<br />
<br />
3 rounds<br />
5 pullups<br />
10 ring dips<br />
20 goblet squats<br />
<br />
<br />
I was on a reddit forum a while back where somebody was complaining about burpees being so hard. Somebody else mentioned to just do the 100 burpee challenge then they won't be so hard. The 100 burpee challenge is on day 1 you do 1 burpee, on day 2 you do 2 and so on until you hit 100. I am currently on day 40. Doing 40 burpees is no big deal the hard part is doing it every day and knowing you have to do it again the next day. I know that a lot of people will break them up during the day too. Meaning they will do 10 in the morning, 10 at lunch, maybe 20 in the afternoon. Something like that. I feel like that is cheating and defeats the purpose which is to get better at burpees. So I have been doing them all at once and unbroken. I don't know what my unbroken record is for burpees but I think it is right around where I am at right now. I am certain I have never hit 50 unbroken. I'll have to do a video when I hit that mark.<br />
<br />
We went for a family bike ride this weekend. That was fun. I hope we do that again soon. I want to do one early in the morning where we ride to go get breakfast. That would be awesome.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-51238016517387625122015-06-26T15:26:00.000-07:002015-06-26T15:26:32.596-07:00Cleaning Timewalked the dog<br />
<br />
Cleans<br />
45x10<br />
95x5<br />
95x5<br />
135x3<br />
135x3<br />
155x3<br />
175x3<br />
185x3<br />
205x1<br />
225x1<br />
<br />
Way back in high school I used to love doing the power clean. For some reason most guys didn't like it, but I did. I still remember the last time I maxed out in the summer of 92. I had 235 on the bar and had failed it twice. There was a small crowd of underclassman watching when I attempted my 3rd time. I pulled it off by doing some kind of wacky side split falling back routine. It was ugly but I got it. Fast forward to this morning, when after warming up with a bunch of triples I decided to run it up to 225. I've been watching a lot of clean technique videos on youtube and I'm pretty sure my form was horrible. It felt good though. Power cleans are fun. I look forward to doing that more often. Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0tag:blogger.com,1999:blog-3466535342552601314.post-70700299777202966382015-06-17T16:57:00.000-07:002015-06-17T16:57:03.259-07:00Day 11, dog still alive5 minute walk<br />
leg swings<br />
.25 mile run<br />
hip stretches<br />
<br />
3 rounds<br />
10 thrusters #95<br />
10 burpees<br />
<br />
I have never done official thrusters in a workout before so this was fun. Real thrusters are a lot harder than I thought they would be. I want to try out open workout 14.5, but I'm not sure I can do it right now. Just this short thing was pretty tough for me. However, I haven't been working as much on conditioning lately. I really need to work on the basic technique of the thruster. I'm pretty sure I'm screwing up the front rack position. <br />
<br />
I dropped the bar today and almost killed the dog. I'm going to pay more attention to where she is when I'm lifting. That would have been horrible. The kids would have been devastated. I don't think I'll tell them about that. I'll have to live with my guilt.Davehttp://www.blogger.com/profile/01435887900909598250noreply@blogger.com0