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

Workout 12/5/2011: 603PTP Day1

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

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

Press:
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

Workout 5/23: Hips on Fire + Sprints

Okay, "Hips on Fire" is not my wife's nickname for me, but I would accept it if she wanted to call me that. Nor is it the title of a dance seen on my favorite TV show "So You Think You Can Dance?" By the way, there are some truly "sick" dancers on that show. I never thought I'd appreciate dance, but "Wow!" is all I have to say. If you don't watch talent shows because you think they are lame and there really is NO talent behind them, watch this show. I can 98% guarantee you that you will appreciate the physical awesomeness of some of these dancers. Back to "Hips on Fire," it is a perfect title for what CrossFit made me feel this morning. Here it is...

Morning Workout: CrossFit WOD lovingly named "Hips on Fire"
5 Rounds for Time of:
15 Dumbbell Swings (35#)
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows
(Time: 19:48)Afternoon Workout: Sprints
2x200m w/in 60 seconds each
3x400m w/in 90 seconds each
*If any sprint is + or - by more than 3 seconds, you foul! Each foul means 1 minute of max. burpees.
200m #1)0:47*F
200m #2)0:56*F
400m #1)1:29
400m #2)1:29
400m #3)1:29

Workout 5/16: English Teacher Beating

Punishment paid! Katie designed a WOD titled "Beating of an English Teacher," and I deemed that it would be better titled "Massacre at Hancock High School." She advised that the workout would take 45 minutes. Unfortunately, I had to make a sub to her original workout, so 45 minutes would have been a dream time for me. I think I paid my dues though.

Morning Workout: "Massacre at Hancock High School"
For Time:
Run 800m
[25 Box Jumps, 25 Burpees, 25 Knees-to-Elbows, 25 DB Swings (35#)] x 2
Run 800m
(Time: 30:58)
*Her original workout called for 4 rounds with SlamBalls rather than Burpees, but I was not comfortable doing a new movement without coaching. So Burpees and K2Es killed my time. One day I'll do it as published. Maybe when I visit DC and go to CF Alexandria.

Workout 2/11: The Evil Eleven

Workouts of the Day are in order for the remainder of the month. I have been saving a couple interesting ones from the previous week that I missed, so it's time to tackle them. I feel so refreshed and rearin' to get back into it. I forgot how awfully rejunivating it is to kick a WOD into gear and finish it with gusto. Although today's was ugly and evil, I feel so accomplished after it. Too bad I forgot a towel to sub for rope climbs. What ever happened to climbing ropes in P.E. classes anyway? Liability has killed physical fitness. Hence the reason why hardly anyone can do a pull-up any more. GO GET 'EM!*Photo courtesy of CrossFit Eastside.

CrossFit: The Evil Eleven (Younger Sibling to the Dirty Dozen)
For Time:
20 Walking Lunge Steps
15 Pull-ups
35 Chair Jumps
30 Single Under Jumprope Jumps
20 Bar Dips
15 Knees to Chest
20 45# Dumbbell Swings
20 Sit-ups
15 25# Hanging Squat Cleans
20 Back Extensions
20 15# Wall Ball Shots
(Time: 17'38")

Workout 11/21

Yay! Vacation starts soon! It's going to be a light day with my students today, and then we are going to hit the road to Michigan. What a lovely trip it will be when it starts to snow (notice the sarcasm)! I just hope people remember what it's like travelling in snow so that the roads stay safe. In preparation for Thanksgiving, I set out to do the "Filthy Fifty" this morning. See how I did below. Most Thanksgiving mornings start out with a 5K race, but since we are going to be somewhere different, I am taking my family out on a nice little run together tomorrow morning. I can't wait to see the kids all bundled up. Evie has been begging to wear her boots, so if there's snow in the morning, she'll finally get her chance. Oh, what fun that will be! Happy Thanksgiving to all!

CrossFit: "The Ilthy Fifty" a.k.a. The Not-quite-complete Filthy Fifty
For time:
50 Box jump, 24 inch step
50 Jumping pull-ups
50 Dumbbell swings, 30#
Walking Lunge, 50 steps
50 Knees to elbows (improving)
50 Push presses, 45 pounds
50 Back extensions
50 Thrusters, 15# Dumbbells in each hand
50 Tuck Jumps
30 Burpees (supposed to be 50)
(Time: 50.21)
*I walked away from this twice while doing the Burpees. I was going to stop short, but I kept going back telling myself, "You HAVE to complete this since tomorrow is Thanksgiving...EARN that yummy stuff!" Well, I didn't quite complete it, but I am happy with what I did. My body is trashed! I figured going at it for 50 minutes made up for shorting the Burpees by 20. On a happier note, my Knees-to-Elbows are totally improving. My knees don't touch my elbows yet, but my knees are getting higher and turning in toward my elbows. SO EXCITING! This shows me what hard work can actually do and how it pays off eventually. That motto says it all! Photo courtesy of CrossFit Eastside.