More Via Less

WOD #1:

3 Rounds For Time:
10 KB Swings (30)
10 Goblet Squats (30)
50 Mountain Climbers

Time: 6:32

WOD #2:

7-6-5-4-3-2-1 For TIme
Burpees
Overhead Squat
Sit Ups

Time: 6:50

3 Rounds For Time

90m sprint
10 DB Push Press (15)
50 Jumprope (no rope)
10 T2B

Time: 6:18

I arrived at the gym early today and witnessed Tommy and Mike going through their real-crossfit WOD.  It was very impressive.

Then it was the boot campers turn.  For a warmup, we performed pivot squats for the length of the gym and back, then high kicks, same length.  We then reviewed Air Squats, doing a couple sets of 10-and-hold.  Once those were done, we did a bit of additional warmup in the form of moving our ankles, kicking our legs, doing arm circles, etc.  Lastly, we did two rounds of 5 Air Squats at Station A, run to Station B, 5 Air Squats at Station B, then hop over two parralette bars and two 20″ boxes.

With Warmup done, we moved on to Main Event A:

10 Wall Ball (12 lb)
15 Kettlebell Swings (30 lb)
10 Box Jumps (16″)

3 Rounds For Time:  My time was 5:43.

We rested, and then we did a Tabata workout.  Tabata is a style of workout that can really be used with almost any exercise.  It simply means perform max exertion for 20 seconds, then rest for 10, then repeat.  Typically Tabata is 8 rounds, so four minutes in length.  Tonight, we did:

5 Rounds Air Squats
5 Rounds Push Ups

Again, my pushups were horrible.  I did good for about the first 20 second round – but the remaining four rounds were just awful.  I know that the movements you hate the most are the ones you should concentrate on, so I told Coach Barbara we need more Pushups in Boot Camp.

After Boot Camp was over, I did three sets of ring rows – 6 5 5.  I really want to work these ring rows every time I go in so that eventually I will be able to do pull ups again, plus I think they’re just a great way to get some additional work in.  I had more gas in the tank, so why not.

Another quality workout is in the books.

Coach Stew Peters guided us through a Squat Clinic today. We learned all about stretching/warming up, and performed a few rounds of air squats, back squats, front squats, and overhead squats.

Then:

“Jeremy”

21-15-9
Overhead Squats (PVC Pipe or Broomstick)
Burpees

Time: 6:45

This WOD was unexpected but thoroughly enjoyable.  It was enjoyable because even though I finished much later than every other athlete, I DID IT.  I did an actual WOD with the folks I consider to be “the big boys and girls” – Coach Jason, Coach Barbara, Coach Ashley, Chad, Tommy… just awesome.  Great to have them cheering me on through my last round which was actually really tough.  I was having trouble with the Burpees around 9 or 10 into the first set.  21 Burpees in a row is a lot for me.  I stuck with it though and although my form was /far/ from perfect, I was very satisfied with my performance.

I told Coach Stew and Coach Barbara that with the exception of the Community Workout on Saturday, I’ve done Burpees every single time I’ve gone in this year. =)

Coach Stew says we’re going to do the “100 Burpee Challenge” together, which is where you start doing one Burpee, then the next day you do two, three on the third day, etc, until you get to 100.  I don’t know about that, but I just might try it.  What would I have to lose?  Besides, it’d be pretty “easy” for at least a week!

Burpees suck.  Crossfit rocks.  I’m happy at my box.

29 Push Ups (scaled)
25 Sit Ups
40 Air Squats
30 seconds Bar Hang
10* Box Jumps
400m Run: 2:34

Rest, then:

3 Rounds for Time:

7 DB Press (10)
7 Burpees
7 Toes to Bar

Time: 5:07

Then later:

Community Workout

Med Ball tosses (with partner) to warm up the shoulders, then shuttle runs while tossing the ball.  Rest, then:

6 Minutes:

Suicide Runs with Medball while partner does Sledgehammer Swings
Sledgehammer Swings while partner does Suicide Runs with Medball
10 Air Squats for both partners

Repeat.

I left after this first half of the community workout on the advice of Coach Jason.  This is only my second time “doubling up” on workouts, but I left it feeling strong.  It felt great to be able to perform the Boot Camp tests this morning and then be back just an hour later for this other workout.  I couldn’t have dreamed of doing this three months ago!

Warmup today was air squats, high knees and butt kickers.

Exercise Pack 1:
10 Walking Lunges
10 Burpees
Repeat for two rounds.

Recover, then:
Exercise Pack 2:
45 seconds KB Swings (35/30)
15 seconds rest
45 seconds Goblet Squats (30)
15 seconds rest
Repeat 4x, 8 minutes total

My KB Swings and Goblets were sloppy even towards the middle of the workout. I had started with a 35 pound Kettlebell, as I had used a 30 primarily towards the end of the last boot camp class and felt I wanted the challenge. However, I underestimated the number of reps. Using the 35 pound weight, my reps were slower and less proper form. Halfway through, Coach Jason told me to switch from the 35 down to a 30 for the Swings – the same weight I was using for Goblet Squats. That helped quite a bit and I was able to complete the work.

I’m still wrapping my head around the idea of being comfortable with being uncomfortable. I tend to forget, when I’m uncomfortable, that /this is what I want to feel/.

After Boot Camp, I worked with Coach Stew on my box jumps. I’ve had a mental block with box jumps for some time – all through the first boot camp. I was able to hit the jump on the 16″ box a couple times, but then I just couldn’t.

Tonight, we started by just stepping up and off. Then we moved to stepping up, but jumping off with proper form, landing on the balls of the feet, then absorbing shock using the heels and the legs. We used a 12″ box to start. I practiced stepping up, then jumping off (or “bailing” as Coach Stew called it”) backwards, forwards, to the right, and to the left. Once I had that under control, Coach Stew moved me to a “hop up” – not quite a box jump, but something in between a box jump and a step up. I practiced that for a while, and then was ready for the real deal.

I was able to nail it! I did box jumps and bail outs to all four directions from the 12″ box, and then moved up to the 16″ box. I was able to clear it as well with no difficulty other than mental.

Another great workout under my belt!

1st workout:

AMRAP 5 minutes

15 air squats
15 push ups
15 sit ups

3 rounds + 5 air squats

I did fair on these, although push ups showed themselves to be my weak point.  I needed a lot of rest within the pushup set.  Air squats I was able to bang out with no problem, sit ups got a little hard toward the end but still manageable.

2nd workout:
1 minute med ball pass
1 minute box jumps
20 seconds rest
3 rounds

This workout was pretty easy for me.  I used a 16″ box and a 12# medicine ball.  I think next time I might move up to a 20″ box, and I probably could have used a 16# med ball but had to scale to the other folks in the class on that exercise, since it involves throwing a medicine ball back and forth.

3rd workout:
10 burpees

Burpees do, and always will, suck.  That said, my form was almost good throughout all 10 reps, which is a pretty big accomplishment for me.

All in all, it was a great workout.  I have a new goal of completing a GORUCK Challenge either towards the end of 2012 or the beginning of 2013, so this is just a step closer.  I feel that the accomplishment of “earning” a GORUCK Tough patch will be pretty phenomenal, considering that prior to May 2011, I was basically sedentary.  I’ve come a long ways – and even though I have a really long way to go, I’m proud of what I’ve accomplished so far.

Just a quick update for those who want to know more about my progress.

Here are some stats:

Jan 06, 2011: 344.1 lbs*
May 25, 2011: 335.3 lbs; BMI 50.8; 189.2 lbs lean, 146.1 lbs fat; 44% body fat
Dec 30, 2011: 293.0 lbs; BMI 44.4; 193.8 lbs lean, 99.1 lbs fat; 34% body fat

* – I include January 6 2011 for reference sake, but as that’s my highest weight /ever/, and I only had one weigh-in at that weight, I feel that it was an aberration and that the May 25, 2011 weigh-in is much more accurate.

My goal for the first half of this year is to decrease my body fat by another 10% by July 1. The numbers, assuming my lean mass stays the same, would look like this:

July 1, 2012: 275.0 lbs; 194 lbs lean, 65 lbs fat; 24% body fat

Honestly, I don’t see any reason I can’t hit that goal by April 1, so I’ll probably do that and then revise. Also, odds are I’m going to gain muscle in this time, so that’ll throw my estimates off a little; I’m new to this calculation game.

I will have a brief break in my nutrition regimen in late January for a trip to New Orleans Thursday-Sunday. I plan to continue exercise during that trip, but meals will be less under my control as we tend to eat bigger meals (paid for by work, yay!) and drink more than normal. My goals for the vacation include *NOT* drinking as much as I typically do on work trips and getting my exercise on while I’m there.

Last workout of the year.

Crossfit Warmup, then:

“An Unpleasant Skirmish”

5 stations:
Burpees
Sit Ups
Box Jumps
Sledgehammer Swings
Wall Balls

1 minute per station, no rest.
3 rounds, 1 minute rest between rounds.

GO!

AMRAP 3 Minutes, Rest 1 Minute; 5 Rounds

3 Medball Cleans (12)
6 Push Ups
9 Squats

Round 1: MB PU SQ \ MB PU SQ \ MB
Round 2: PU SQ \ MB PU SQ \ MB 3PU
Round 3: 3PU SQ \ MB PU SQ \ MB 1PU
Round 4: 5PU SQ \ MB PU SQ \ MB PU SQ
Round 5: MP BU SQ \ MB PU

Total: 10 Rounds