Workout 5/22: DL+HSPU and 5k

So far this week there are no red marks on my training calendar. That's a huge improvement from last week. I think I finally worked out all the kinks and realized how to work them around my schedule. And right now, my muscles notice the lack of missed workouts. And that's a good thing!

Morning Workout: Deadlifts and Handstand Push-ups
5 Rounds (rest in 3-5 minutes between rounds as needed in the style of "Lynne")
255# Deadlifts x 3
Max. HSPUs
*(HSPUs per round = 10, 9, 5, 5, 4)*Photo courtesy of Physical Subculture. Notice how the shoulders and hips rise at the same "pace" without rounding in the back. That's near-perfect form.

Afternoon Workout: 5k @ 90% 1 Mile TT
Goal Pace: 7:41/mile
Actual: 3.06 Miles in 24:30.40 (8:00/mile pace)
*Looks like I have some work to do. However, the fact that I actually got out there to run this 5k was an accomplishment in and of itself. I have four accountability partners to thank for that (you know who you are). I think my body is still getting acquainted with CFE.

Workout 5/20: Shoulders on Fire!

I had no idea what to call this workout since it's not one of the CrossFit Girls nor a CrossFit Hero. One thing it WAS was pure torture on the arms and shoulders. As one person posted on a chatboard, "It addressed everything I suck at." Okay, I don't suck at all of these things, but it did try me and push me. Anything that makes your arms shake uncontrollably at the end must be making you a little bit stronger. Also, this was supposed to be for time, but when you have to share a pull-up bar, time becomes impossible to get accurately. My arms appreciated the break though (thanks Tanya)! So here it is:

Workout: Shoulders on Fire!
For Time:
50 Push-ups
30 x 65# Sumo Deadlift High-Pulls
35 Dips
20 x 25# Weighted Pull-ups
15 Handstand Push-ups
(Time: N/A)*No, my weighted pull-ups were not this fun looking. In fact, some people were concerned for my family jewels when I did mine, but I finished unscathed. If you weigh 25 pounds, you can be my next partner...any takers? LOL! Maybe a weight vest or backpack is a better idea. Photo courtesy of CrossFit Portland.

Workout 2/13: "Nate"

From the looks of things, this is going to be "Heroes" Week on CrossFit. CrossFit often honors fallen soldiers and police officers by creating a workout that reflects their character in some way. The past two postings have been such postings, so I will be working on these new workouts with some grief and sadness. However, my grief and sadness is focused on more than these fallen heroes. Not many people today pay attention to others who are losing their lives due to their beliefs and actions. Everyday Christians are being martyred around the world for their attempts to spread the Gospel. And so when there are these hero workouts, I like to find Heroes for the Word that reflect the similar dedication and endurance. Many of these stories can be found on this blog, Christian Persecution Blog. So today my thoughts and prayers are for Pastor Sajid William.

CrossFit: "Nate"
As Many Rounds as Possible in 15 minutes of:
2 Muscle-ups (Subbed 6 Pull-ups and 6 Dips)
4 Handstand Push-ups
8 55# Dumbbell Swings
(6 Rounds + 6 Pull-ups + 1 Dip)

Workout 2/1: DL, HSPU, PU, Thrusters

Woke up early to drive myself to school,
Seven inches of snow, am I a fool?
Radio man says nearly all are shut,
Districts can't get buses out, but
All's open in Chicago Public Schools!

The snow still steadily coming down,
Attendance at 40% around,
American Gladiators open casting tomorrow,
Wondering should I stay or should I go,
If only I could lose this last pound!

Okay, so I'm not the great Illinois-ian poet Robert Frost. In fact, I am far from any sort of talented poet, but since I am asking my students to write poetry, I figured I ought to try it out too. I already know their poems are far better and more complicated then mine. Speaking of poetry...my body was far from poetry in motion this morning too. The workout was killer, but I made it through...here it is.

CrossFit: DL, HSPU, PU, Thrusters (a.k.a. The Freakin' Fifteen)
3 Rounds for Time of:
155# Deadlifts x 15
15 Handstand Push-ups
15 Pull-ups
65# Thrusters x 15
(Time: 28'24")

This one had me sucking air like no other at the end. Picked myself up off the floor after a few minutes, and what did I see? A pool of my own sweat! Sweet!Visit CrossFit Stickers for more CrossFit-related slogans.

Workout 1/23: HSPUs, L Pull-Ups, Lunges

"Have you let them beat the creativity out of you already?" I am watching the movie "Speak" with my students in class today. It's the end of the semester, and many of them read this book as part of their independent reading, so I figured it was a nice end-of-the-semester reward for their hard work. This quote always strikes me because we as teachers have a job that requires balance. We need to tap into so many areas of students' skills and still make sure we are teaching the content that will help them succeed in life. Creativity is key! Teachers must be creative, we must dig for students to use their creativity, and we must acknowledge when students excel creatively. For all of my teacher readers, be creative this week at least once.

Speaking of creativity but trying not to sound like a broken record, CrossFit is perhaps the most creative fitness program I have ever participated in. What other program have you heard of that utilizes handstand push-ups or L-sits or L-Pull-ups? Sure, gymnastics uses these on a regular basis, but not many fitness programs for the general public would use them. Thank you CrossFit for pushing me to something uncomfortable, new, fun, and beneficial.

CrossFit: HSPU, L-PU, WLS
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
6 "L" Pull-ups
9 Walking Lunge Steps
(6 Rounds + 3 HSPU + 4 Pull-ups)

*After Round 4, I gradually moved from "L" Pull-ups to "V" Pull-ups to "High Knee" Pull-ups to Regular Pull-ups. I think my abs are going to be a bit sore tomorrow...good!*Photo courtesy of CrossFit Oakland

Workout 1/14: Pull-ups with Diane

Garrrr! My arms are super-shaky as I write this entry. I cannot believe how hard it is to type right now directly after CrossFit. I fit in two CF workouts this morning because I wanted to make sure I kept close to the CF schedule and because the scale wasn't kind to me this morning. That choice might have been a mistake, but I made it and now I have to live with the consequences.

Today is the beginning of the track season too, so I have to get out there with my athletes today and take a stab at coaching. Thanks to all of you who have given me encouragements over the past week. Your accountability and nice words will keep me trying and committed.

Workout:
5-Minute Run
Dynamic Warm-up
CrossFit: Pull-ups on the Minute
(7 Rounds + 4 Pull-ups = 32 Pull-ups Total)
CrossFit: Modified Diane
21-15-9 Rep Sets of:
185# Deadlift
Handstand Pull-ups
(Time: 14.01)
Cool-down

When comparing "Pull-ups on the Minute" to December 5th, you'll see that there was no improvement. That could be because I weigh a bit more now than I did on 12/5/2007. At least I am not regressing in my performance.