Friday, February 3, 2012

Workout 2/3/2012: Broad Jumpin' Foo'

Just to explain where I'm at with my fitness and what I am doing to improve, here's a little blurb. In January, I finished the 603PTP workout plan. It was great. I was moving heavy weight, I was losing weight, and by the end, I was hitting personal records in two lifts--the deadlift and the shoulder press. I was pleased with the progress.

Then February approached, and I decided to play around a bit with doing a little PTP-type work on the pull-up and the front squat as a bridge prior to starting a boxing regimen until March.

Well, things got funky then. Track & Field started, and I coach that sport. If any of you coach a sport, you know how consuming it can be, so boxing had to be scratched. So now I've decided to continue with the PTP-style workouts and modeling them from 603PTP. So what you will see is a repeat of some of the workouts I was doing in December and January.

The fun part for me is comparing the numbers and results. AND TODAY'S WAS PARTICULARLY TELLING!!! I love that PTP doesn't just make me a more powerful lifter, but the power shows in other ways. In December, 606PTP Workout #3 Cash-out looked like this:
Broad Jump "150 feet" in 25 Jumps
Two months later, I'm jumping the same workout, and I yield these results:
Broad Jump "150 feet" in 21 Jumps!

Talk about a feeling of improvement. Now doing front squats and pull-ups, we'll see what comes.

Warm-up: Jump Rope, "Down Dog" Stretch, & Tucker's Shoulder Stretch

Pull-ups: 5 Body-weight, Dead-hang Pull-ups; 5 of the same

Front Squat: 5 @ 115#; 5 @ 105#

Cash-out: Broad Jump "150 feet" (21 Jumps)

Tuesday, January 31, 2012

Workout 1/31/2012: Everything Fun

Everything I did today was fun! From work to working out. Speaking of working out, I felt like today included nearly every sort of exercise and came away blasted and nearly empty. Looks like tomorrow is a lighter day after two very intensive days.

Workout: 1/31/2012
Warm-up: Dislocates, 20 Squats, 20 "Hand Release" Push-ups, 20 Sit-ups

Pull-ups: 5 Dead-hang Body-weight Pull-ups x 2 (*Time to start adding weight...perhaps I need a weight vest)

Front Squat: 5 @ 110#; 5 @ 100#

Cash-out: 5 Rounds of...
10 35# Dumbbell Snatch (5R/5L)
10 35# Dumbbell Swings (5R/5L)
10 Burpees*Photo courtesy of CrossFit Omaha.

Monday, January 30, 2012

Workout 1/30/2012: Pull-ups, Front Squats, & Run

The best laid plans of mice and men...

Yep, I had a plan, and it's just not going to happen the way I want it to. In fact, my story is not unlike a student who came to me today and told me his plans to join track just aren't going to work out how he wants. My plan was to take one month and focus on boxing training (a gift from my wife). But with track going all afternoon and races throughout the week, a family, a marriage, teaching, grading, etc., it's just not going to work out. So now I'm just biding time with workouts that look something like today's.

Warm-up: 3:00 of jump rope

Pull-ups: 5 @ Body-weight; 5 @ Jumping Pull-ups

Front Squat: 5 @ 105#; 5 @ 95#

Cash-out: 6 x (400m + :90 Rest)
Cash-out Results: 1:49, 1:38, 1:43, 1:59, 1:56, 1:59

Thursday, January 26, 2012

Running a "Marathon"

For anyone stopping by and reading this blog: Thank you! I appreciate the time you take to read my little bits of info.

As part of my "purpose in every step" theme, I am "running" a virtual marathon contest. I log daily miles by answer questions and recruiting people to register. For each new registrant, I earn a half-mile.

Would you consider helping me out? Go to the link below, take a minute to register, and be on your way. Ultimately I am trying to come in first place to be entered into a drawing to win a trip for me and my wife to Israel. Thanks for considering.

Moody Virtual Marathon Link

Wednesday, January 25, 2012

Workout: 1/25/2012: Pull-ups, Front Squat, Run

Encouragement: Philippians 4: 6-7 (The Message)
"Don't fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God's wholeness, everything coming together for good, will come and settle you down. It's wonderful what happens when Christ displaces worry at the center of your life."

Workout:Pull, Squat, Run

Warm-up: Dislocates

Pull-ups: 5xBody-weight; 5xJumping Pull-ups

Front Squat: 5x95#; 5x85#

Cash-out: Run (23:22)

Now that felt good to get out and run. It's been awhile, but if this winter keeps feeling "not-so-wintry," then I'm going to get out there and run more often.

Monday, January 23, 2012

Workout 1/23/2012: Shoulder Press 2-2-2-2-2-2-2-2-2-2

Motivated! Success breeds motivation. When I set out to meet a goal and achieve it, I want to keep going. So that is what I am doing.

Workout: Shoulder Press 2-2-2-2-2-2-2-2-2-2 from CrossFit Main Site

Warm-up: 3:00 Jumping Rope & Stretching

Pull-ups: 3 @ Body Weight; 5 @ Jumping Pull-ups

Front Squat: 5 @ 95#; 5 @ 85#

Cash-out: Shoulder Press 2-2-2-2-2-2-2-2-2-2
(75#, 80#, 85#, 90#, 95#, 100#, 105#, 110#, 115#, 120#)


Friday, January 20, 2012

The End of 603PTP Round #1

Alright, my stint with this round of 603PTP is over. I am looking forward to doing it again with weighted pull-ups and front squats next time. Like I did with the Shoulder Press, I thought I’d give a picture of the journey I have been on starting 4 years ago with CrossFit Main Site WODs.

*Quick note: I took a break from most weight-based workout programs between 2009-2011 to focus on running.

Shoulder Press 1RM PR History:
6/1/2008–Using CrossFit–120#
12/29/2008–Using CrossFit–125#
1/18/2012–Using 603PTP–135#

Deadlift 1RM PR History:
12/26/2007–Pre CrossFit–255#
1/29/2008–Using CrossFit–265#
5/14/2008-Using CrossFit-275#
7/28/2008-Using CrossFit-295#
1/20/2012–Using 603PTP–315#

603PTP’s program did it again!

Friday, January 13, 2012

Workout 1/13/2012: 603PTP Day30

Have you ever set a goal and failed to meet that goal; in fact, you may have gone in the total opposite direction?

Have you ever been so excited to do something planned, and then something comes up that prevents you from doing it?

Have you ever wanted to start something meaningful and worthwhile by a certain time only to have that date fly past and you haven't begun it?

Take those three disappointments, add them together, and that's how I am feeling right now. My goal of losing weight by December 31st...FAILED...I gained 7 pounds instead. My excitement to do a max effort 400m roads and sidewalks covered in slippery snow. My hope to start eating according to P90X day after I turned 35...PAST & NOT STARTED.

But there is good news. It is never too late to...
Set a new goal...
Make up the lost workout when things improve...
and Start something new.

Workout: 603PTP Day30

Buy-in: Dislocates & Lunge Hamstring Stretch

Deadlift: Set1 = 5@225#; Set2 = 5@205#

Press: Set1 = 5@110#; Set2 = 5@100#
Practice Handstands: Wall handstands for 7:00 (*10:00 perscribed, but felt pain after 7, so I decided to play it safe).

Cash-out: Accumulate 1:00 in an L-hang Position (6 reps of :10 each = 1:00)*Yep, like that, but mine were far from being that cute. Photo Courtesy of CrossFit Football

Monday, January 9, 2012

Workout 1/9/2012: 603PTP Day26's good to be back to the routine! Was I happy to be back at work? Sorta. Was I happy to be away from my loving family? No. Was it nice to be back to a routine that would allow me no more excuses to finish what I started with 603PTP? Yes. Was it killer? could say that.

Workout: 603PTP Day26

Buy-in: Dislocates + 20 Push-ups + 20 Pull-ups

Deadlift: Set1--5x220#; Set2--5x200#

Press: Set1--5x110#; Set2--5x100#

Cash-out: Long Division WOD (Body weight: 200#, Total weight to OHS: 4000#, Road to 4000# = 4@65#, 9@55#, 11@55#, 11@55#, 9@55#, 13@55#, 16@55#. Total Time to 4000#: 12 minutes)