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.

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 12/19/2011: 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!)

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 work...it'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#)

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.)

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#

Cash-out:
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!

Workout 1/1: Murph's Pups

Workout: Murph (Puppies Version)

For Time:
1/2 Mile Run
35 Pull-ups
70 Push-ups
105 Squats
1/2 Mile Run
(Results: Untimed)

*Update: I just got a new watch, so now I have no excuse not to time something. From here on out I will honestly post my results.

Workouot 9/16: Park to Park Workout

At what point to I get worried about my feet bothering me when I run. My ankle hurts, my heel is tender. What do I do? Do I wrap my ankle each time I run? Do I find some specific stretches to do for that area? Do I get physical therapy? Hm, if you have any ideas, please share them. One thing is for sure though, I don't plan on stopping.

Workout with Dan: Park to Park Workout
Run ~800m
Max unbroken Pull-ups
Run ~800m
Max unbroken Squats
Run ~800m
Max unbroken Push-ups
Run ~800m
*Oh yeah, running after squats is hilariously fun.

Workout 9/15: 200m Sprints and The Chief

Okay, my act is pulling together here as I have mentioned last post. So, here's the plan; I have the Urbanathlon coming up soon, so it's time to get serious. The plan includes CF and CFEndurance. And today I will attempt to do a duel workout.

Morning Workout: 6x200m Sprints @ 90%
(On Treadmill)
1) 8.6 mph
2) 8.8 mph
3) 9.0 mph
4) 9.2 mph
5) 9.4 mph
6) 10.0 mph
*It was hard to gauge 90% effort since I was not running on solid ground. So I just picked a starting point and ratcheted it up. That last one was approaching difficulty, but I bet I could start faster next time.

Afternoon Workout: "The Chief"
Max Sets in 3:00 of...
75# Power Cleans x 3
6 Push-ups
9 Squats
x 5 Rounds
(Rd. 1: 4 Sets; Rd. 2: 3+; Rd. 3: 3+; Rd. 4: 3+; Rd. 5: 3)
*I did it!
I found a spring goal. I'll be looking for a team soon! Any takers?

Workout 6/4: Cindy on Steroids

Craziness...Busy...End of the School Year...

I am so ready for it all to be over. Summer is filling up with fun starting right away with an anniversary trip in Michigan with my beautiful wife. We have a massage session scheduled. Who knew those things could be so addicting. Then it's a week of relaxation before summer school starts. This year I get to work with incoming freshmen through a project called GEAR-UP. That should be a great time getting to know some of the students I'll have next year. Then things swing into the end of summer with the beginning of CPS Shakespeare, a program through with CPS students get the opportunity to act on the Chicago Shakespeare Theater with professional acting training. Peppered throughout all of that fun are some races and continued training. I have to get is started off right by finishing strong these last few days of the school year, so today CrossFit threw us a bigger, badder version of Cindy.

Morning Workout: Cindy on Steroids
As Many Rounds as Possible in 20 Minutes of:
9 Pull-ups
12 Push-ups
27 Squats
(6 Rounds + 9 Pull-ups + 12 Push-ups + 8 Squats)

Workout 5/26: Trevor Win'E Memorial Day Challenge

Four teachers...two pull-up bars...a floor...four Abmats...three medicine balls. Throw all that together and you get a fantastic start to a Memorial Day tradition. "Team CF Teachers" started Memorial Day fun off with the Trevor Win' E Challenge. The ultimate goal of this challenge is to raise money for cooling vests for soldiers in Afghanistan and Iraq. But the secondary goal of this challenge is to push yourself to the limits to see if you and your team can accomplish a daunting task.

Team CF Teachers were the guinea pigs of the challenge as we were the first up. And since one team could go at a time, everyone watched us. Ugh! But the good thing was that everyone watching was encouraging. I am so happy that this team pulled together and cheered each other on too. I wasn't sure how it would go since I was the only one who knew each individual, but everyone came together so nicely. WAY TO GO CHATTY, SCOTT, and TANYA!

Trevor Win'E Challenge:
For Time as a Team:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
(Time: 43:11)

Workout 4/8: Max Effort w/ Track Team

As a coach, one gets to make the calls and demand excellence in effort. Yes, the coach is often hated and glared at during the workouts, but when times continue to drop and records continue to be broken, athletes realize that there is a pay-off for that hard work. A friend of mine gave me that encouragement the other day, so I decided to demand maximum effort from my athletes today, and in return I received a challenge. "C'mon Mr. Mirek, let's see you do this!" And me being who I am could not let them down. I had to meet their challenge to show them that it was doable. I also wanted to model what I demand from them. So, with eyes closed and near passing out a few times, I joined them and drove through the whole workout. Here it is...

CrossFit Kids: Max. Efforts
3 Rounds of
25 Tuck Jumps
Max. Push-ups in 1:00
Max. Sit-ups in 1:00
Max. Squats in 1:00

Rd. 1-46PU+34SU+67SQ = 147 Reps
Rd. 2-33PU+21SU+51SQ = 105 Reps
Rd. 3-24PU+22SU+54SQ = 100 Reps
TOTAL = 352 REPS*Max Effort...Grin and bear it! Photo courtesy of CrossFit Flagstaff.

Workout 3/26: Barb

Again, it's great to be back from Spring Break and on the downswing of the year. And just when it feels like I can start taking it easy, I remember that we all need the attitude of doing things with our best efforts. Teaching needs to be 100%. Grad school needs to end on a high note. CrossFit and running need full efforts for improvements. And I cannot give up on my spiritual growth. So to all of you out there who are feeling a bit hung-over from Spring Break or relieved that warmer months are coming, just remember that there needs to be "purpose in every step" we take. No step in life should be taken on the whim. Visualize your next step and...GO!

CrossFit: "Barb" (shortened "Barbara")
Three Rounds for Time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
(Time: 15:44)
*I'm still in the midst of a light week back to CrossFit. Spring Break was a recovery break, and my muscles and joints are feeling a lot better, but I just need to remember to stay on top of proper warm-ups, cool-downs, and stretching.*Good question...What would Henry Rollins do? Well, I think he'd give everything his 100% effort! 3,2,1...GO!

Workout 2/16: Level 1 Testing

It's February and that means I am taking on the one first level testing posted by CrossFit Seattle (Level4). The gist behind this is to measure one's basic fitness and strength levels. If a person is able to complete all of the tasks on a certain level with the given benchmark goals, they are well-rounded individuals at that level. Level 1 is the "Well-Rounded Beginner" Level. My goal during this month from 2/16 to 3/16 is to find out if I can pass all of the tests after having done a combination of CrossFit and marathon training over the last year. I'm not much into anniversaries (other than my wedding anniversary), so I have little clue as to what my one-year of CrossFit date is, but I do know it is coming up in this month. So this is why I am undertaking this testing now. Here's how it went.

CrossFit: Level 1 Testing
Test #1: 2000m Row (9:20) Failed (benchmark-8:10)
Test #2: Push-ups (10) Passed
Test #3: Pull-ups (3) Passed
Test #4: Dips (3) Passed
Test #5: Deadlift (155#) Passed
Test #6: Free Squats (50) Passed
Test #7: Dead Hang (30 seconds) Passed

*Went out way too hard on the row, and I paid for it dearly. Next time I need to remember pacing. Just like running, but I haven't been running much lately. I guess it's back to the treadmill to get my stamina up.

Workout 1/9: Modified Cindy

CrossFit: Modified Cindy
As many rounds as possible in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
(7 Rounds + 5 Pull-ups)

As easy as it sounds to only workout for 12 minutes, if you do it right and you make a full effort, you will be toast after this one. My arms were extremely rubbery after Cindy, and the pull-ups were nearly impossible by the final round. The fun thing about these workouts is that they reveal nearly every weakness. Tanya, my co-worker, did an awesome job with her modified Cindy (Puppies @ 14 Rounds of Jello-Arm Fun). CrossFit Teachers Rock!*Loads of fun stickers can be found NOW at CrossFitStickers.com. Check them out! They make a wonderful birthday present for your most admired CrossFitter. Birthday? Did someone say birthday? I know someone who's birthday is this Friday...you only get one guess.

Workout 1/5: Playing with Sand in the Snow

Two treats in two days...I must be lucky. Yesterday was a great time with an old friend, and today was a Wilson Park Workout before heading back to the daily grind or teaching. I got in a super workout that will leave me sore as I walk into my classroom again for the first time in two weeks. It has been a great winter break for me and my family to decompress a little and gear up for six months of hectic-ness. But I know we will survive!

CrossFit: Playing with Sand in the Snow at Wilson Park
Rep sets of 21, 15, and 9 of:
40# Sandbag Cleans
60# Bear-Hug Squats
Wall (Tree) Ball
Ring Push-ups

*Thank you Coach Gio for working us through the sandbag cleans. I did cleans the previous day and learned the importance of creating pop by opening up the hips. Gio is always so good at correcting form. Once I got a hold of that, cleans with the sandbag really became efficient and effective. My least favorite of all of those movements = Bear-Hug Squats. Now I sort of know what it is like to be a firefighter. That's all I could picture in my mind was having to rescue a 60# person from a smokey room. I hope I never have to do that, but it makes you appreciate the work firefighters do.*Photo courtesy of Ross Training