PastorMan’s BodyBlog

Today’s CrossFit WOD was their CFT or CrossFit Total. It is the combined weight of what they consider the 3 most important overall lifts…the Deadlift, Squat and Military Press. This was my first CFT so I will use this as a baseline for future strength measurements. Overall I am very pleased with my lifts considering I weigh a mere 170 lbs. Here they are…

Deadlift = 365

Military Press = 165 (Shoulders have always been a weak area for me.)

Squat = 315

for a CFT of………845. Not bad I think. Will go to the CrossFit boards & compare myself to others my size & see how I did.

On paper this WOD looked easier than it turned out…I should know by now.  The only thing I feared were the pullups cuz I’ve already done 300 in the last 2 days.  Here is today’s WOD…after warmup….

1 Mile Run….6:00 even….then 2 min of each of the following for max reps.

Sumo Deadlift High Pulls…68

30lb DB Thrusters………..40

20lb DB Cleans…………….37

Jumprope…………………..287

Pullups………………………34

Good workout!!!

So I did yesterday’s WOD at 9p.m. then got up and did today’s at 10a.m. Both involved 150 Pullups…I was SO tired. Herre is today’s workout. For time do the following.

100 Squats…15 Pullups…15 Dips

75 Squats…30 Pullups…30 dips

50 Squats…45 Pullups…45 Dips

25 Squats…6ullups..60 Dips

Did it all in 22:45

So I did yesterday’s WOD at 9p.m. then got up and did today’s at 10a.m. Both involved 150 Pullups…I was SO tired. Herre is today’s workout. For time do the following.

100 Squats…15 Pullups…15 Dips

75 Squats…30 Pullups…30 dips

50 Squats…45 Pullups…45 Dips

25 Squats…6ullups..60 Dips

Did it all in 22:45

So I did yesterday’s WOD at 9p.m. then got up and did today’s at 10a.m. Both involved 150 Pullups…I was SO tired. Herre is today’s workout. For time do the following.

100 Squats…15 Pullups…15 Dips

75 Squats…30 Pullups…30 dips

50 Squats…45 Pullups…45 Dips

25 Squats…6ullups..60 Dips

Did it all in 22:45

The weekends are emotionally exhausting for me because of what I do, so I love to get in a hard workout on Sunday night to kind of purge my system. Feels really good! Tonight I did yesterday’s CF WOD…here it is.

3 Rounds of…800m run followed by 50 Pullups for time.

Did all 3 rounds in 27:03…now my arms are wasted.  I LOVE IT!

Today’s CrossFit WOD kicked my BUTT and was the hardest i’ve done. Here it is.

5 rounds for time:
25 - 70lb DB Swing
25 - GHD Situps (Glute/Ham Situps…situps extended over a bench)
25 - Back Ext
25 - KTE (Knees to Elbows..from a pullup bar or rings pull your knees up to your elbows)

My time: 41 min even.  Good luck. Core Killer!!!

I am still catching up on my CrossFit workouts so today I did one I missed a few days ago. This was VERY difficult. For time do the following…

100 Sumo Deadlift High Pulls (SDHPs = A Deadlift coupled with an upright row)

25 Burpees (Squat thrust for you old school people)

75 SDHPs

50 Burpees

25 SDHPs

75 Burpees

I finished in 26:05; My son in 38:13 & My Daughter in 39:30!

Tonight’s CrossFit WOD (workout of the day) for me was "Cindy" since I missed it while on vacation. Cindy is 20 minutes of as many rounds as you can do in that time. 1 Round equals…5 Pullups/10 Pushups/15 Squats. Seems easy on paper.

My Warmup was…300 Jumprope skips, 30 Wall Ball Situps, 30 Back Extensions & 30 Dips. Then I hit the 20 min countdown timer and went for it.

I got in 24 rounds! Not bad I guess. That’s 120 Pullups, 240 Pushups and 360 Squats in 20 minutes. Pretty Good workout!

I’ve been out of town and unable to workout for a week. I got home tonight and checked the CrossFit workout for today (WOD) and was immediately afraid. It was a tough one. Here was my welcome home workout.

As fast as you can do the following. Here are my times.
75 Pushups…….1:50
50 SDHP (Sumo Deadlift High Pulls)……….3:45
150 Dips………7:00
30 Weighted Pullups (45#)…9:00
25  Mil. Presses (115#)..12:00

Total Time: 33:35

This was tough and can barely use my arms:)