yesterday's weight: 194.5

Yesterday's crossfit workout was
400 meter Run
50 Squats
30 Back extensions

Couldn't get near the treadmills in my gym, so I substituted rowing. I finished two and half rounds and had to quit. My lower back was killing me. I am just not used to the back extensions yet (having only done them for a couple of weeks). I ended up finishing out the rowing secgment (another 1200 meters) and then worked on my pulls ups a while and did 3 sets of 3 minute jump rope work. I'm getting pretty good with the rope, which feels awesome.

Today is a scheduled rest day for crossfit, but I have boxing class. I hope we focus on technique, cause my legs and back are killing me

me and crossfit

So I went to the local crossfit affiliate here in D.C. this Saturday to take part in their “cindy” challenge.

I could talk all day about how amazing my first experience at an actual crossfit gym was, but I’ll keep it as brief as possible. We did “Cindy” (5xpull-ups, 10xpush ups, 15xsquats; how many rounds can you do in 20 minutes).

I did eleven rounds (in which I did cheating jumping pull-ups for the second half of the rounds). That put me at the bottom of the class. There was only one dude who did worse than I did. The guy with the highest total hit 28 rounds. He was also an ex-army security consultant who was probably the most physically fit person I have ever spoken to. If he had told me he was a ninja, I would not have been shocked.

I have never worked harder in any workout. There is something about the group dynamic, with your name up on a wall, and people walking around with video cameras, recording you, that just makes you push harder than you are ever going to push on your own. I hesitate to say it was a competitive environment. People were very encouraging, actually. But I wanted to push myself hard, and I did. When the twenty minutes were over, I laid on the sweat stained floor shaking for ten minutes.

Cementing my love for this type of exercise environment, after the work-out, we all went out for beers. The conversation was like nothing I have on a regular basis. It was all about video games, ninja warrior, parkour and crossfit. I loved it, and I’ll be going back on the regular, and posting about the whole phenomenon a lot around here (good help you).

So, going forward, I am going to be going to primal fitness at least once a week, and doing the crossfit WODs combined with some rosstraining boxing workouts on the other days of the week.

In that regard, I did the proposed crossfit workout yesterday, it looked like this:
Warm Up:
3x
10x OHSQ, situps, pull ups (x5), back extensions, dips
then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I played with the weight here, going up as high as 115, and as low as 95. My shoulders are still wrecked from this weekend, so this was pretty painful

Then:
3x3 minute rounds of rope with one minute break in between
3x3 minute heavy bag rounds with one minute break in between
the heavy bag rounds were brutal. I didn’t hit the bag nearly as hard, or as often, as I wanted to, but by this time, I was just dead.

Today's workout and food

Food: 1 bowl of cheerios, coffee, 1 roastbeef and chedar sandwich, one bananna. I am about to head out to dinner for E's birthday which will be decadent as hell. I think it will involved snails. cooked in butter.

Anyway, tonight at the gym:

weight: 193!

Cross fit warm up
10x
OHSQs
sit ups (tonight I did these in that fucking roman chair or whatever its called)
back exntensions
dips
pull ups (these were sets of five)

then g'town rounds which are:
100 jump ropes
10 push ups
10 box jumps (onto a 20 inch box)
10 squats
How many sets can you do in twenty minutes?
I've been away from this for a while, and only did 6 sets. I suck.

Then, 'cause some of the gym rats were doing them, I did some weighted pull ups
3 sets
4 with a five pound weight
2x4 with a ten pound weight.
This isn't quite the numbers A can put up (10 with a 45 pounder) but I'll get there.

I'm back... like anyone is reading this

Back at this, for real this time...

I have been working out on the regular, but I really want to take things to the next level. And that involves really holding myself accountable with regards to both my workouts and my food.

so, yesterday:
Ate: cup of yogurt with grapenuts, coffee. chicken fingers, coke zero. cookie, coffee, stir fry with turkey sausage and vegetables, half a bottle of wine.

Weight: 194

3x10
Samson Stretch
Sit ups
back entensions
3x5
pull ups

Then the work:
25 minutes of
4/per side of Turkish Get-ups (I started with 35 pounds, and quickly had to drop down to 25, then 20. These things are sooo hard)
10x 45 pound lunges
10x dips
The TGUs kicked my royal irish ass. I only finished two rounds of this in 25 minutes, largely because it was taking me forever to do the TGUs.

then
3x
20 bicycle crunches
10 per side side crunhces
10 knees to elbows
10 floor wipers
30 seconds between sets.
Um, hello, floor wipers are fucked up.

then, for fun,
3x 3 minutes of jump rope with a minute rest between sets.