Wednesday, December 21, 2011

Workout 12/21/2011: 603PTP Day17

"It's the END OF THE WORLD!!!" (one year from today). Hmmm...something makes me think we'll all be laughing at this theory on December 22nd, 2012. But it begs the question, what will happen to you if the world does come to a screeching halt? I know where I stand on the issue.

As for this workout today, I thought it would take me until the end of the world to finish it. And since I had to modify some things, if I had done the workout strictly, it probably would have taken me that long. Since I am still working on strength, I had to modify Knees-to-Elbows and Muscle-ups. Melissa from Whole9 might not approve, but I did what I had to do to finish all 7 rounds of the Cash-out.

Workout: 603PTP Day17

Buy-in: Dislocates and Rotational Dislocates (Skipped Skin-the-Cats 'cause I'm just not there yet and unsure how to modify that one).

Deadlift: 5 @ 200# + 5 @ 180#

Shoulder Press: 5 @ 105# + 5 @ 95#

Cash-out: 7 Rounds for Time of 21 Squats + 7 "Jumping" Knees-to-Elbows + 9 Modified Pull-ups + 9 Assisted Dips (*29:40)

This sort of a workout reminds me of all the amazing things that some can do and the amazing things I'll be able to do with continued practice and work.*Yep, not there yet. Photo courtesy of JAMESHANFIT

Tuesday, December 20, 2011

Workout 12/20/2011: 603PTP Day16

Quick and Dirty...that's how this workout went. I produced so much sweat on this workout that students at my school asked me, "Did you just finish swimming?" and "We have a pool here?" It was quite funny and made me feel like I put in work even though the entire workout from Buy-in to Cash-out took me about 30 minutes.
So here it is...

Buy-in: 30 Box Jumps + 30 Pistols (15L/15R) *Box Jumps were really Bench Jumps, and Pistols was a interesting move to work on. I look forward to working on them again.

603WOD: AMRAP in 10:00 of "Bear Complex" (follow the link for a tutorial) *29 Rounds in 10:00. I used 65#

Cash-out: Hip flexibility work

Yep, this 603PTP is still very fun for me. Let's keep it going!

Monday, December 19, 2011

Workout 12/19/2011: 603PTP Day15

These Christmas treats are really treating me to a wider waistline. So I'm doing one thing to benefit me, but I am doing another to my detriment. Perhaps one day I will get my act together and to it all right at the same time. I've been looking into the Whole9's Whole30 Challenge, but all I do when I look at it is create excuses. "It's hard to do with children in the house." "It's expensive to buy all that good stuff." "I wish I lived on the Yegerlehner farm in Indiana." One day I will stop these excuses and get it together. But for now, here's the workout...

Workout: 603PTP Day15

Buy-in: 3 easy rounds of "Cindy": 5 modified pull-ups, 10 push-ups, 15 squats

Deadlift: 5 x 200#, 5 x 180# (Yes, I finally figured out that I was messing myself up by doing 60% of 1RM, then 90% of 1RM. No wonder I was sore beyond belief)

Shoulder Press: 5 x 105#, 5 x 95# (Time to drop down reps; those last 5 were not completely pretty)

Cash-out: 3 Rounds of: Up-Down-Around School + 21 DB Swings @ 35# + 12 modified pull-ups (Time: 12:50 Sweat!)

Sunday, December 18, 2011

Skip 1, Rest 1

603PTP Day13 = Skipped

603PTP Day14 = Rest I doing myself a disservice by skipping Day13? It's such an unlucky number.

Saturday, December 17, 2011

Workout 12/17/2011: 603PTP Day12

Workout: 603PTP Day12

Buy-in: Dynamic Warm-ups (50 feet back & forth for each)

Deadlifts: 5 @ 195#, 5 @ 175# (Yes, it finally clicked that I was doing them wrong; correct movement, wrong weight progression)

Shoulder Press: 5 @ 100#, 5 @ 95#

Cash-out: Run 400m, 4 Rounds of 100m single 35# Dumbbell Farmer's Walk + 20 one-hand DB Swings, Run 400m (*Oops, I cheated. The "rules" say "no hand switches." I methodically switched hands within the rounds. Good thing I am self-coached right now because I would have received the heavy hammer of thrusters. Perhaps I should practice thrusters anyway. Wait! What? I must be crazy!)

Friday, December 16, 2011

Workout 12/16/2011: 603PTP Day10

Workout: 603PTP Day10

Buy-in: Dislocates/Rotational Dislocates + Practice Handstand Holds with Forward Rolls (Fun, made me feel like a kid)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Power Cleans 3-3-3 + Front Squats 5-5-5 (Power Cleans 95#, 105#, 115#; Front Squats 95#, 115#, 135#)*Photo courtesy of P3 CrossFit

Thursday, December 15, 2011

Workout 12/15/2011: 603PTP Day9

Workout: 603PTP Day9

Buy-in: Overhead Squat Warm-up + Overhead Squat 3 x 3 (45#, 55#, 60#)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Max Effort 400m Run (1:34.00)

*I loved running the mas effort 400m Run. I love running, so pushing those limits and measuring what you enjoy made it worth it. Improving these times is what matters to me next time I run a 5k (January 1st perhaps @ the Sergeant Preston, Yukon King Run in Muskegon, MI)

Monday, December 12, 2011

Workout 12/12/2011: 603PTP Day8

Eight days in...

I feel stronger...

Let's go get 'em!

Workout: 603PTP Day8
Buy-in: Dislocates, Rotational Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 x 180#, 5 x 270# (Did all 5 and feeling the muscles do their's amazing!)

Press: 5 x 75#, 5 x 110# (5th rep was ugly, so as I go up in weight, I'll start to go anywhere between 3-5 reps. I have to remember to keep them pretty.)

Cash-out: 3 x 5Left/5Rigth Suitcase Deadlifts (65#, 75#, 75#)

Saturday, December 10, 2011

Workout 12/10/2011: 603PTP Day6

Workout: 603PTP Day6
Buy-in: Jump rope for 5:00

Workout: 5 Rounds Timed of 30 squats + 20 35#DB swings + 10 assisted pull-ups (*17:06; Hmmm...not sure how that compares to others, but I slowed down pretty quickly after Round 1. Looks like I have work to do.)

Cash out: Jump around a bunch. (*I wimped out on this one very quickly. In retrospect, I'm actually glad I did. My calves have really tightened up.)

Friday, December 9, 2011

Workout 12/9/2011: 603PTP Day5

So I went from Day3 of the program to Day5 of the program in one day. Some of you may be wondering what happened to Day4. Day4 was scheduled as a rest day. And I did take a rest day. Day3's workout happened at 5:00AM on Thursday. Day5's workout happened at 3:15PM on Friday. So more than 34 hours passed between these two workouts. Therefore, I got a day's rest between workouts. Smart, huh? Anyway, Day5's workout went like this...

Workout: 603PTP Day 5

Buy-in: Burgener warm-up + dislocates and rotational dislocates + 2 "cartwheels" each side. (*10 cartwheels were prescribed for each side...seeing as I have never been able to do cartwheels well, I tried. Scary!)

Deadlift: 5 x 175#; 5 x 265# (Success!)

Shoulder Press: 5 x 70#; 5 x 105# (Progress!)

Run: Warm-up run to Pasteur Park + 800m (400m Splits...1:51.00 + 1:46.99 = 3:37.99!)

Cash-out: Broad Jump 150 "feet" (25 Jumps!)

*I have to admit that this was an awkwardly fun workout with many things to be proud of. I am excited to measure these areas again in future workouts.*I'm reading a book titled The Berlin Boxing Club that features the character Max Schmeling who was a real boxer portrayed in this painting by George Grosz. It's fun to see where some authors obtain their inspirations. I'm looking forward to one day writing something creative. Needless to say, I really enjoy this piece of art.

Thursday, December 8, 2011

Workout 12/8/2011: 603PTP Day3

Oh boy, I have the hands of a softy. I remember when doing CrossFit that I was so proud of my blisters and callouses. I guess going off CrossFit has made me a softy again, so it's time to regain the tough hands. I'm still dealing with the adjustment and the soreness. But I am seeing a turn for the better in the near future. As with anything new, it takes time for the body to change. So here I am at the crossroads. Soon things will be turning toward productive work with limited soreness.

Workout: 603PTP Day3

Buy-in: Accumulate 1:00 of the "down dog" stretch + Accumulate 1:00 of Tucker's shoulder opening wall stretch (I chose to do these in a rotation of 15 seconds each as I accumulated 1:00)

Deadlift: 5 x ; 3 x (Back to Day1 weights, I think I need to lower the weight a bit because the purpose of these is not to reach failure, and I was heading in that direction. So I'm pulling back just a bit in order to be successful)

Shoulder Press: 5 x 70#; 4 x 105# (Same as above, pulling back just a bit)

Cash-out: 5-5-5-3-3-3 Back Squats (135#, 145#, 155#, 165#, 175#, 185#)*Photo courtesy of CrossFit Amplify. My good friend Scott's CrossFit affiliate.

Wednesday, December 7, 2011

Workout 12/7/2011: 603PTP Day2

Intensity! That's what this 603PTP Routine feels like so far. It's crazy when the cash-out segment blows your top. But it brings back CrossFit memories like you wouldn't believe. I'm enjoying the pain though. It's a productive pain...muscle soreness I should say. I get excited when muscles I forgot existed remind me that they are still there and working. It reminds me what I am working toward...general fitness.

Workout: 603PTP Day2

Buy-in: Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 @ 180#; 2+1 @ 270#
Shoulder Press: 5 @ 72.5#; 2+1 @ 107.5#

5 Rounds of...
10 Dumbbell Cleans @ 35# (5 Left, 5 Right)
10 Dumbbell Swings @ 35# (5 Left, 5 Right)
10 Burpess

*I should have been doing dumbbell snatches instead of cleans, but I forgot to educate myself before going to the gym. Oops!

Monday, December 5, 2011

Workout 12/5/2011: 603PTP Day1

Buy-in: 3 x 0:20 Handstand Holds against a wall; 15 35# Dumbbell Swings; 10 Box Jumps

Warm-up Lifts
Work Set 1: 5 x 175#
Work Set 2: 3 x 265#

Warm-up Lifts
Work Set 1: 5 x 70#
Work Set 2: 4 x 105#

Cash-out: 3 Rounds of 90 Single-Under Jump Rope Jumps + 15 Knees-to-Elbows

Sunday, December 4, 2011

Workout 12/4/2011: Moving On to Something New

12-Week CrossFit Beginner Program...Done. 603PTP Program...Beginning.

Today's goal was to test my 1 rep maximum for two core lifts for the PTP program...the shoulder press and the deadlift. So what you see below is a modified CrossFit Total in order to test those one rep maximums. Here we go.

Warm-up: 15-minute Run
Workout: CrossFit Total Modified
Shoulder Press: 9x45#, 6x65#, 3x85#, 1x105#, 1x115#, 1x120#
Deadlift: 9x135#, 6x185#, 3x205#, 1x265#, 1x275#, 1x285#
Cool-down: 5-Minute Walk & Stretch

Let's see how consistent I can be with my fourth blessing entering the world on December 3rd. Welcome into this world J. B. Mirek!

Friday, December 2, 2011

Workout 12/2/11: Push Press + Run

It's been a busy week, so I haven't had a chance to be super consistent. I know I said "no matter what, no excuses," but life does happen. And with the pending birth of our fourth child, things might get dicey again, but I will aim to get out and stay fit. Today's workout was one of my final CrossFit Beginner's workouts, so Monday proves to be a bit different. Looking forward to 603PTP.

Workout: Push Press + Run
Warm-up: 1-Mile Run
90# Push Press + 400m Run (x3)
Cool-down: 5-minute Walk on Treadmill

Thursday, December 1, 2011

Run Junkie 11/30/2011

Watch more video of Run Junkie on

*Great coverage of the NCAA Cross-Country Championships! I love the passion for track and cross-country. Love it with me!