December 2008 Archives

Row 500 meters
12 bodyweight deadlifts (60 kg)
21 box jumps (20 inches)
My slow time today: 15:18

Last time was in Feb. 2007, 13:02
November 2005, 12:29 (my best time)
May 2005, 12:57

Sheesh! I knew I was out of shape. I want to do Christine again in two or three weeks and see if I can take off two minutes. My deadlifts are stronger and my rowing technique is better than in early 2007 so I feel good about today's workout regardless of the slower time.

I deadlifted 105 kg for 3 reps, then two singles. I plan to stay at 105 until I can lift it five times and feel solid.

I've been on 95 kilos for three workouts now. I did some sets of 2, then last time sets of 3. Today I did a set of 4, then 3, 4, 3, and 2. It seems like a good idea to get solid on sets of 5 at 95 before moving up; we'll see if I can resist adding weight and going back to sets of 2.

My time this year was 47 minutes even. I would have been five to ten minutes faster but I unknowingly was doing twice the bear-crawl distance as necessary. D'oh! Still I think this was my fastest time.

More than 65 people did this workout on Friday and the potluck after the 6 PM one was lots of fun, as always.

On the first day of Christmas,
My crossfit sent to me
An easy 100 yard sprint

On the second day of Christmas,
My crossfit sent to me
Two bear crawl
And an easy 100 yard sprint

On the third day of Christmas,
My crossfit sent to me
Three second handstand
Two bear crawl,
And an easy 100 yard sprint

On the fourth day of Christmas,
My crossfit sent to me
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the fifth day of Christmas,
My crossfit sent to me
Five dive bomber push-ups
Four clean and jerksT
hree second handstand
Two bear crawl
And an easy 100 yard sprint

On the sixth day of Christmas,
my crossfit sent to me
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the seventh day of Christmas,
my crossfit sent to me
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the eighth day of Christmas,
my crossfit sent to me
Eight hanging leg raise,
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the ninth day of Christmas,
my crossfit sent to me
Nine ring dips
Eight hanging leg raise
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the tenth day of Christmas,
my crossfit sent to me
Ten squat thrust
Nine ring dips
Eight hanging leg raise
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the eleventh day of Christmas,
my crossfit sent to me
Eleven pull-up
Ten squat thrust
Nine ring dips
Eight hanging leg raise
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

On the twelfth day of Christmas,
my crossfit sent to me
Twelve rocking pistols
Eleven pull-up
Ten squat thrust
Nine ring dips
Eight hanging leg raise
Seven kettle bell swing
Six knees to elbows,
Five dive bomber push-ups
Four clean and jerks
Three second handstand
Two bear crawl
And an easy 100 yard sprint

This is from December 10.

Deadlifts, 102 kg: 2 reps, 1, 1, 2, 2, 2, 3 (total 13)

Press, 32 kg:

5 reps

4 reps + 1 push-jerk

3 reps + 2 push-jerk

3 reps + 2 push-jerk

From our friend and client Wenarto, who loves CrossFit!

Last night we went to see The English Beat at the Showbox. I wanted to do a squat workout but didn't want to be exhausted when standing in the audience.  Tom had the smart idea that the 10 sets of 2 heavy squats I'd been doing lately might be a bit much. So, I did 5 sets of 3 at 95 kg.  Next week, 5 sets of 3 at 97.

Presses, also yesterday, at 30 kg: 4 reps, 5, 5, 5.

I had a migraine a couple of days ago for two days, so each day when I woke up I took two Aleve (naproxen) and one more in the afternoon. My elbow 'mysteriously' was symptom free starting the first evening. This morning I went back to the PT (Integrated Manual Therapy in Shoreline) and told him about this. I've been doing his exercises too, for a few months now, but he seemed as happy as I was to hear that the Aleve had helped so much. I'll stay on that dosage for 10 more days (plus fish oil when I can remember to take it!). Tonight at the gym I was in such a great mood. I felt like a new person. During the workout class with Scott, I did 30 clean and jerks. It was only 35 pounds! A training bar plus two 10-pound plates. Still, I hadn't done cleans in months and it felt so great.

I got carried away and did a few handstands afterward and 4 sets of 5 pull-ups.  Not a great idea but the elbow is not sore. Next Friday is the Twelve Days of CrossFit workout and I want to participate for the fifth year.

Most recent squat workout:
November 19: 10 sets of 2 at 95 kg
Most recent deadlifts:
Yesterday. Six singles at 100 kg
Pressing:
Today. 5 sets of 5 at 27 kg. Like the deadlifts, I'm working back into these as my elbow improves and at the same time doing Egoscue exercises to loosen up my shoulders and spine.