PastorMan’s BodyBlog

Today’s WOD was Push Jerks 5 x 3. It was only my 2nd time doing push jerks & have a hard time with good form. Not to mention that my shoulders are my weakest bodypart. In spite of those 2 things I was pleased with my lifts for my size (42 yo/ 5′11"/170#) So, after my warm up of 3×10 of Pullups, Pushups, Situps &  Dips I did the following…

1st Set…115#

2nd Set…135#

3rd Set…155#

4th Set…155#

5th Set…165#

A good night

Today’s WOD was 7 x 1 of pullups ( your bodyweight + the max weight 1 time each set). I was quite please with how much I could add to my body weight. My pullup strength has come a long ways since starting CrossFit. Here are my 7 lifts…

Bodyweight + 70#; 80#; 90#, 100#; 100#; 100#, 100#

I still had a lot of gas in the tank so I decided to try the same lift with dips…Here are my 4 lifts…

Bodyweight + 90#; 115#; 135#; 145#

Nice!

I did yesterday’s WOD today. Here was a very tough workout…

30 Handstand Pushups

40 Pullups

50 55# DB Swings

60 Situps

70 Burpees

for a time of 18:15…thought I was going to puke.

Today’s CrossFit WOD is to honor a war hero & was his favorite workout, but it is VERY TOUGH!!! I guess that’s how heroes are made! 

This was my 2nd Murph & I was very unhappy with my time. A full 7 min slower than my first! I have NO IDEA why. Here is my breakout times…
1 Mile …….5:10
100 Pullups…10
200 Pushups…11
300 Squats….7:05
1 Mile……..7:13
Total………40:28

 Thanks Murph & all our military personnel defending our great nation.

Just returned last night from a 4 day, 40 mile hiking adventure on the Wonderland Trail with my 14 yo son. Was supposed to be 10 day, 100 miles, but he is not quite ready for that yet. Nevertheless, we had a GREAT time.  The weather was perfect, the scenery magnificent & lots of wildlife. A family of 4 bears, Sow w/ her 3 baby cubs, several deer, & tons of marmot & other little critters. Most of all 4 days with my boy. Priceless!

Last night’s WOD from CrossFit was a tough one…I did it with my son & 2 close friends.

Here is what I did…they modified the weight, all for time…as fast as you can.

Rnd #1 - 100 Sumo Deadlift High Pulls; 21 85# Thrusters; 15 Pullups….4:54

Rnd #2 - 75 SDHPs; 18 85# Thrusters; 12 Pullups…..3:17

Rnd #3 - 50 SDHPs; 15 85# Thrusters; 9 Pullups….1:24

After than since we had some energy…we did 2 rounds of 10 of 37" box jumps & Knees to Elbows on the rings.

Good workout!!!!

Today was my first WOD after my last climb. It was full squats 5×5 as much as you could do. Here is what I did…

225; 245; 275; 295; 300…all x 5 reps. I felt very good about this since my squat max a month ago was 315!!!

btw I only weigh 170 so 300 is 1.76x my weight. I feel very good about that.

Tonight was my last workout before my next Summit attempt of Mt. Rainier on Monday. All I did was some bench press.

6 Sets: 45# x 30; 95# x 20; 135# x 10; 225# x 8; 225# x 6; 225# x 5

 I will rest for the next 3 days then hit the mountain. Wish me luck.

Here was tonight’s workout…for time…Called the CrossFit "Filthy Fifty" & it is HARD

50 Box jump, 29 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 # dumbbell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15 pound ball
50 Burpees
150 Jumpropes

I finished it in 27 minutes even & I am whooped. Thought I was going to lose my dinner a couple of times.

Last night was only my second workout this July. Between Summiting Mt. Rainier, Recovering from Summiting Mt. Rainier & my 2 weeks in Mexico working on a building project I have had very little gym time. I am preparing to climb Rainier again next week so need to get in at least 3 workouts this week. Last night was one of them & here it is…

3 Sets of 21 - 15 - 9 Reps of the following exercises.

115lb Thrusters

Knees to Elbows on the Rings

36"/ 28" Squat Box Jumps

Really worked up a sweat for sure. Tonight I’m going to tackle the dreaded Filthy Fifty. Yikes:)