Accomplishment - Double Unders

What has two thumbs, a bunch of slashmarks and can double under.  Hi, name is Joey, nice to meet you.

Goal of today: double under.  One double under is all I'm looking for.  Doesn't matter how many slash marks I get, doesn't matter how much it hurts, doesn't matter how long it takes.  One double under is the only goal for today.  Go to the box at 9 and not leaving until it is done.

Bear moment of the day: could have left around 9:37.

Keith broke it down and I got it.  I think my best was five in a row.  FIVE IN A ROW!  Previously my jump roping consisted of double hopping for each one time around.  No more of that cause I can double under.

Celebrate!  Happy new years!  Can't wait to kill it on Monday.

Rest

Can't go crazy everyday.
Rest day.  Slept in a lil.  Recharged the batteries.
Much needed.

WOD December 29, 2011 - Hella Good

Press OR Bench Press
GOING FOR MAX WEIGHT
Then…
Back Squat OR Deadlift
GOING FOR MAX WEIGHT
Then…
10 pushups
20 overhead walking lunges (45/25) (total)
30 sec plank
AMRAP in 12 minutes


Bench Press: 170 Pounds
Back Squat: 235 Pounds
AMRAP: 6 + 20
Overhead walking lunges done with 25 pounds
     
      And then you have mornings like this that just make you fell hella good.
      Progressing through the bench and squat reps to find my max felt incredibly good.  To me it was a good pick me up after yesterday's workout pushed me down.  I really enjoyed seeing my weight keep going and even knowing I could do more.  Heck, since I started CF my bench has gone up 35 pounds and my squat in less than two weeks has gone up 60 pounds.  I could have kept going on the squat today but time wasn't in my favor.
      Felt really good pushing through the A.M.R.A.P. today.  Had to drop to the knees for most of the push up sets, from the bench soreness, but did one full round at full strength and no breakups.
      All in all great morning.  I'm seeing improvements in my strength.  My endurance is growing.  I'm feeling great today.

WOD December 28, 2011 - uugghh

25 thrusters
25 kb swings
25 box jumps
Rest 3 minutes
20 thrusters
20 kb swings
20 box jumps
Rest 2 minutes
15 thrusters
15 kb swings
15 box jumps
Rest 1 minute
10 thrusters
10 kb swings
10 box jumps

Time: 00:23:18
Weights: Thrusters/Push Press 65 pounds
KB: 35 pounds
Box Jump Height: 20in

Welp, that sucked...
The thrusters were murder, all out murder.  After going 75 pounds on the first 12 I couldn't move my body to do one more.  JP decreased my weight to 65 pounds, did about 10 on the next set and transitioned to doing push presses only for the workout.  The hardest part was the pain in my wrists, I'm pretty sure I'm still hurting from the front squats in Omaha.
KB were good today.  I did 35 pounds for the first full workout and felt pretty good on getting those done.
Box jumps were hard.  They will get better with time and conditioning.
I'm staying positive and pushing myself and going all out.  I msut, MUST, remember that I've been doing this for two weeks and have to celebrate the accomplishments.
Celebrations: I finished.  I increased my KB weight.  I'm loving my workouts.  I'm looking better.  I'm doing it.

WOD December 27, 2011 - "Morrison"

20 deadlifts (245/165)
40 pullups
60 wallballs (20/14)
80 situps
400 jump rope
500m row


1 round


Scaled to: (5, 10, 15, 20, 100) x 4

Time: 00:18:30

Weights:  Deadlifts 145 pounds
               Wallballs 14  pounds
              Pullups   Green band

Back in Rapid City at Blackhills CrossFit!  Felt great about that workout, great meaning I'm feeling SORE, but that good sore!  Today was a baseline for deadlifts, after doing proper form, I'm pretty sure that I can increase the weight a little bit.  All in all, felt really good about the workout today.  Getting done I really felt like I was dead, I could barely move.  Also, I scaled this workout into rounds, I'm positive I could do it roundless.  I know I can.  It was great to be back in my "home gym" and getting the motivation that really pushes me.

One last note, my wife is shocked that there are no workouts named after men.  The core workouts are women because they are "bitches of workouts".  This workout was truly an asshole to me, and even while breaking it up it still hurt.  So, for my wife, this workout is gonna be called the "Morrison", a real asshole.

I'm a team player - NOT a soloist

Warm up
1 lap around Offutt Field House
500 m row (no more than 25m/s)


WOD 
5 pullups
10 pushups
15 squats 
AMRAP in 20min

Went to Offutt today to do my own WOD.  Not too sure what to expect, a lot of bases aren't on the "CrossFit Kick".  Offutt is come to find out.  They've got a "Tactical Arena", aka CrossFit area.  A military CrossFitter's paradise - all the machines, bumper plates, metal and everything else you want.  My dream was soon to be a nightmare...

Here's the deal.  I'm a team CrossFitter.  No ifs ands or buts, I work well in teams, in groups, really anyway except my own.  I feed off the energy of those around me.  I feed off of someone pushing me, me pushing someone.  The person next to me two steps ahead of me and me doing whatever I can to surpass that person next to me.
I didn't have that today.  Instead I had four ladies and a guy doing a WOD and instead of putting everything into the workout, they were putting everything into their conversations.  Do you have any idea of how hard it is to focus on pushing through the pain, shoving in one more rep or just continuing when all you hear is people chit chatting non stop?  It's hella hard, especially when I've gotten used to a box stlye workout.
You know what I mean.   The workouts where there are at least five other people all doing the same thing with the same goal.

When it was done I'm upset with myself.  After doing ten minutes of my workout I couldn't take anymore.  I had a great workout, but I just didn't finish.  I wasn't a bear today, Jess would be mad at me.  I let myself down and I can't do that again.  I've been doing so good at trying and saying I can do something and doing it.  Didn't today though.  I tried and failed.
I failed to finish..

I don't know if it is good or bad, but I'm a team player.  And that is most sports I've noticed.  I play golf better with the drive of someone feeding off of me and me feeding off of that person's bomb drive.  I do better in volleyball when someone gives me that perfect set.  Hell, I do better on my PT tests when there are other people running cause I have a person to pass and a person to beat.

I don't do well with chatty people not focusing on the workout.  If you really don't want to try, just get out.  Go to the elliptical and watch the soap operas.  Go lift weights in the weight room.  Just don't distract people trying to go further.

Merry Christmas

Boxes are closed and Santa is giving me some rest.
These last two days have owned me.
Have a great Christmas everyone.

WOD December 23, 2011

Warm up
00:03:00 row, not to exceed 24m/second


WOD
Elizabeth
21-15-9
Clean
Ring Dips

Again, working out at CrossFit 402. Had two great workouts with them this week, really appreciate them taking me in.
After yesterday, and this week's workouts, I was sore and tired.  Did the cleans at 95 pounds, but really need to work on my form.  Wasn't doing them well at all.
Ring dips were murder on my shoulders.  Did 12 on rings with bands and then did the rest with boxes.

Pre workout we did some mobility.  "L Sits".  Hard as hell but something to really work on.

WOD December 22, 2011

Warm up
400 m row
5-4-3-2-1-
Pushup, split squat, barbell row


20 min to find max weight on olympic lift (your choice)


AND THEN...
3 Rounds for Time
20 Pullups
30 Kettleball Swings
160 Jumprope

Big thanks to CrossFit 402 for letting me work out with the on the road today.  Holy hell, they are intense at what they do.

For my olympic lift I did front squat, started at 75 pounds and ended at 135 pounds.  Tried 145 and just dropped the bar, couldn't do anymore

00:13:42 time for final workout.  Did the pullups with the green band, did one round of KB swings at 35 pounds other two at 25 pounds and went to town on the jumproping.  All in all feeling great about this workout.  Pushed myself to new levels and really tried out new things.

WOD December 21, 2011

2 minute plank
–
250m row
50 double unders (150 single jump ropes)
25 situps
50 mountain climbers (total)
4 rounds
–
2 minute plank
If you get stuck waiting for a row machine, do burpees while you wait.


Total time: 00:29:08
First 0530 workout!  I didn't think that I would get through all four sets, this looked daunting.  It was crazy how exhausted I was going into the final set.  Kept pushing and finished it out though, which is really all I can: keep pushing and not quit.   
All in all today was 4 min planks, 1000m row, 100 sit ups, 600 jump ropes and 200 mountain climbers--and one burpee..  

WOD December 20, 2011

Back Squat 5-5-5-5-5Then…10 SDHP (95/65)10 ring dips10 pullupsAMRAP in 15 minutes

Back squat reps with weights were 95, 135, 145, 155, 175.  Max set 175.  Got deep and good  in that.  Need to work on keeping my chest high.  Focusing on a spot on the wall higher up has really helped.

Did the Sumo Dead Lift High Pull at 75 pounds.  Have to work on keeping the back and core tight, other than that it was looking good.  Did pull ups and ring dips with a band (green level).  

Good news is I pushed myself, tried something new (ring dips) and exhausted myself to the bitter end.  Great workout, tomorrow is gonna suck though.


Current weight totals:
Back squat: 175 pounds
Sumo Dead Lift High Pull: 75 Pounds
Pull Ups: Green band
Ring Dips: Green Band

WOD December 19, 2011

Strength/Skill: Push Press 3-3-3-3-3 reps

THEN

20 kb swings (55/35)

20 pushups

20 squats

5 rounds for time

Total Time: 00:13:03
Current weights:
Push press 120 pounds
KB Swings 25 pounds
Notes:
Didn't push myself at all.  Did all 100 push-ups on the knees, won't ever do that again.  Left lower back felt sore after third set, stretch and warm up more before I start the WOD.    Squats were hella good, felt good, good speed and good focus.  Bottom line: push yourself, don't slow down!