Be sure to check out the progress of people on the 100 Days of Push Ups Challenge. Click on the little guy below for the current status.
This week ended up being a good workout and eating week.
Connors final cross country meet got cancelled Wednesday night due to rain. Hopefully that will happen this coming Sunday afternoon.
Yesterday morning the big accomplishment was an actual overhead squat with a bar and some weight over my head. Granted, 65 pounds is not much but those that know me know that getting anything over my head has been a goal for a very long time. This has been one the hardest things to accomplish. The trick will be to see if I can duplicate this but I am confident I will.
Here is a picture. I know it looks like just a big ass but for those that know me and my struggle with an overhead squat it is significant.
Thursday evening I worked on my bench press and did 10 singles, reaching 200 lbs. Could not make it past the 200 mark. Will and I finished up with a modification of Tuesdays WOD.
500 M Row
15 Power Cleans 135lbs
15 Pull Ups
300 M Row
8 Power Cleans 135lbs
8 Pull Ups
It was significant that I did good power cleans at the 135 weight.
Back at SPC this morning. Did lots of stretching and worked on back squats.
I will be back at it in the morning when we will be doing Connor Birthday WOD. Not sure what that will be but it will have 13 of something for sure.
ONE YEAR AGO
CrossFit at 6AM. Tried to get a few bench press lifts in prior to class. Of course, I had to spend time chasing off people setting on the bench press and those setting on the weights. They make it hard for a guy to get something done but at least I have an audience.
Cindy visited the box this morning. Here are my previous Cindy numbers:
August 3, 2008 = 10
October 31, 2008 = 14
January 30, 2009 = 15
March 12, 2009 = 19
January 21, 2010 = 17
October 21, 2010 = 16+5
Today I came in with 16+5. The significant difference for me was that I did regular pull ups. No bands, no box, no jumping. I feel really good about the number and feel that my performance was pretty solid. My push ups could always go lower, along with my squats but I was pleased.
|Warm Up||20 Mountain Climbers
10 Shuttle Runs
20 Shoot Throughs
5 Pull Ups
10 Push Ups
*AMRAP in 20 Minutes
Tom was in the box so we got weighed. 204.6 for me and 207.2 for Tom. I know you have a lot going on Tom but you have to kick something up. Come on, people are already asking me if I am wearing my Skeletor costume early for Halloween. I can’t lose anymore, it’s up to you. I am not going to gain weight just so you can say you weigh less than me.
As quick as I could get myself ready after the WOD I went for the Lake Anna run. It’s time for a sweatshirt and long pants now, along with a hat. I was wearing my new Inov-8 195′s (I am the only one with these really cool shoes in the box and if it sounds like I am bragging, that is just what I am doing). I bet other people will get them after seeing mine just because they are so cool.
I think that the 3 1/2 mile run right after the workout twice a week is one of the things that has really kicked my progress up.
Will and Caryn ran this morning. As usual they start about 10 minutes after me and finish about 10 minutes before me. I just don’t get it. As they run by me I feel like me feet are moving the same as theirs but they just keep getting farther and farther ahead of me.
There was a big difference in running with the new shoes. My feet feel fine but I felt a little shin splint activity in the left leg and my right hip and hamstring is shot. I also was just running much slower than usual. I made it in just under 44 minutes so this was my longest time on this run, almost 8 minutes more than my best time. The new shoes are going to force a change in my running style.
Last night I had dinner with Eric, Connor and Will in celebration of Connor’s 12th birthday. Went to Outback in Cuyahoga Falls. Can’t reveal too many details here but we had a great time. What happens at Outback stays at Outback. Happy Birthday Connor. You can see below that cell phones have really enhanced conversation over dinner. To be fair, it just happened that both of their phones rang at the same time. They did not spend all night on the phone and it gave Eric and I a chance to talk.
Lining up to be another busy weekend. Going to work on some self defense stuff with Jerry tonight, tomorrow is a day off so WOD’s at 6AM and 11AM, Free CrossFit class at 9AM on Saturday morning followed by Akron CrossFit Grand Opening on Saturday afternoon and running on Sunday morning at 8AM.
ONE YEAR AGO
CrossFit at 6AM.
Continuing to avoid the pull ups. Worked on GHD prior to class. Steve and I were racing the GHD’s. Not a pretty sight.
Did OK on the rowing. I was next to Brett so I just tried to keep up with him on pulling. In my head it seems like I should have gone as far as he did but that was not the case in reality. My times were consistent across the four rounds and I kept it above 500.
Overhead squats were a total fail. Went to front squats and then back squats to get some depth.
Click for larger image
|Warm Up||15 KB Swings
10 KB Front Squats
|WOD||Thank you CF Cleveland
2 minutes max distance on Rower
Rest 2 minutes
Rinse and repeat 4 times
Finish up WOD with
75 OHS for time (45lb bar)
|Results||Terry 509-535-515-512 3:36 (FS and BS)
Brett 560-579-556-576 4:52
Miranda 509-480-483-490 3:06
Tom 585-556-529 ? 5:35
Steve 489-479-472-450 4:14
Eric 563-546-533-513 2:36
Will 629-610-577-566 2:50
Stacia 460-457-453-442 1:59
Kelly 421-431-428-417 2:50
Joe 534-520-510-520 4:04
Eating—Thinking about skipping my weigh in for tomorrow morning. Just feel like it might be bad news that I don’t really need. What I am eating is under control but my portions may be up too high. We will see what I feel like in the morning.
What hurts today—Feeling better over all but right elbow is still very tender and sore. My heel has been doing better. Have not had any headaches in the past several weeks.
This is why we don’t use a treadmill in the gym