PastorMan's BodyBlog

Strength Benchmarks

PastorMan — Tue, 15 Sep 2009 10:13:59 +0000

Been doing CrossFit for over a year now and tonight we did some strength benchmarks to see how far we have come.
A bit disappointed that my deadlift PR did not go up since it had been increasing consistently.
I tied my PR at 385 and then benched a strong 260. That is down from my PR of 300 but CrossFit doesn’t focus on bench strength at all.
They feel it is irrelevant….so I felt good I had only lost 40 lbs of max strength since all my other strength areas have increased so much.

I feel very good about tonight…keeping in mind I only weigh 170#.
So my Deadlift is 2.25x my bodyweight and my bench is 1.5x my bodyweight.
I’m pleased with those numbers.

I’m Back - Holy Cow it’s MURPHY!!!

PastorMan — Wed, 18 Mar 2009 12:00:59 +0000

Been away to Galveston, Tx for a week helping with the clean up and getting families back in their homes.
Last night was my first night back in my gym.
Last night I did CrossFit’s "J.T." which was (after a good warm up):
21-15-9 reps of: Handstand Pushups; Ring Dips & Pushups
Good workout. My tris are really sore today from the Ring Dips.

Tonight the dreaded & awe inspiring "Murph" came up:
These CrossFit "Heroes" are named for men who died in service to our country.
Murph is:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
This is my 3rd time doing it and I set a new PR: 30:42
5th best all time in my age category: 40 - 50
I feel good about my performance.

Triathlon Training - Biking & CrossFit

PastorMan — Wed, 04 Mar 2009 10:29:16 +0000

Today’s CrossFit Endurance Workout was: 4 - 3 mile sprints with 2 min rest between each.
I did the sprints, which around my house is quite hilly. I averaged 16 mph & 95 rpm cadence for the 12 miles.
Each leg was approx 10:30 min. Felt good about it.

Tonight’s CrossFit was a tough one, especially following a 12 mile ride.
The WOD was "Barbara" & she is challenging. 5 Rounds of: 20 Pullups, 30 Pushups, 40 Situps & 50 Squats for time.
I finished in 23:53.
Now I am TIRED.

Triathlon Training - Swim & CrossFit

PastorMan — Tue, 03 Mar 2009 10:20:55 +0000

Had my second swim training sessions today and I think I’m getting the hang of it:)
Then tonight I did the CrossFit WOD.
Began with the CrossFit warmup: 3×15 of: Pushups, Squats, Dips & KTEs (Knees to Elbows)
Then the WOD which was "Helen"

"Helen" is 3 rounds of:
400m run (I subbed 2 min all out on the stairmaster)
21 55# Dumbbell Swings
12 Pullups
for time.
My time was: 11:30
43yo/m/5′11"/170#

"Helen" was not very hard. Good thing cuz tomorrow is "BARBARA"…RUN!!!

Triathlon Training - Swim & CrossFit

PastorMan — Fri, 27 Feb 2009 11:01:56 +0000

Back to my normal Thursday schedule. Swim & CrossFit
Today’s swim on CrossFit Endurance was: 8 x 50m intervals with a 30 sec rest in between each.
I felt strong today so I did 10 x 50m with 30 sec rests.
There was a young lady sharing my lane who was a SWIMMER. So fun (& humbling) to watch a good swimmer in action. So fluid & strong. She was a machine and kept lapping me. Oh well:)

Tonight’s CrossFit was a good one but not very hard so I added to it. It was:
100 ft Walking Lunges
21 Pullups
21 Situps
100 ft Walking Lunges
18 Pullups
18 Situps
100 ft Walking Lunges
15 Pullups
15 Situps
100 ft Walking Lunges
12 Pullups
12 Situps
100 ft. Walking Lunges
9 Pullups
9 Situps
100 ft. Walking Lunges
6 Pullups
6 Situps

My legs were burning but I still had lots of energy so I did some chest work.
Incline Dumbbell Presses: 70#s x 8; 75#s x 6
Decline Dumbbell Presses: 100#s x 6; 100#s x 5

Felt good. A good day of workouts.
43 yo/m/165#/5′11"

Monster Bike Ride

PastorMan — Fri, 27 Feb 2009 10:48:26 +0000

I totally forgot to post Tuesday’s Tri training.
I was scheduled to do a 12 mile bike ride and then the CrossFit WOD that evening.
After the 12 miles I felt strong so I just kept going….and going…and going. I ended up riding 70 minutes and rode an estimated 20+ miles. It was INTENSE and my legs were BURNING.
Later that evening I did an elongated and intensified CrossFit Warmup…4 x 15 of Dips, Pullups, KTE (Knees to Elbows), & Burpees. I was WASTED & ready for my Wednesday rest day.

Triathlon Training - Swim & CrossFit

PastorMan — Tue, 24 Feb 2009 11:13:49 +0000

My usual Monday…swim & CrossFit.
My swimming was for the first time in my new Tri suit. Weird to get used to, but near the end I was doing well.
I did a whole bunch of 50 & 100 yd swims focusing on form. I figure I swam close to 1500 yds today.
Then tonight I did the CF WOD which was:
50 - 45# Sumo Deadlift High Pulls (SDHPs)
21 - 115# Push Presses
50 - 45# SDHPs
18 - 115# Pushpresses
50 - 45# SDHPs
15 - 115# Pushpresses
50 - 45# SDHPs
12 - 115# Pushpresses
All done for time: 21:30
42yo/m/167#/5′11"

Triathlon Training - Swim & CrossFit

PastorMan — Fri, 20 Feb 2009 23:54:06 +0000

My training today consisted of 1050 yards of swimming broken into 3 rounds of: 50, 100 & 200 yd swims.
Then last night I did a modified version of that day’s WOD. It was:
45 Ring Dips
2 min all out sprint on the stairmaster
45 Push Ups
2 min all out sprint on the stairmaster
45 85# Thrusters
2 min all out sprint on the stairmaster

All done in 15:10

New PR!!!

PastorMan — Wed, 18 Feb 2009 10:56:27 +0000

So tonight’s CrossFit WOD was 1-1-1-1-1-1-1 of Squat Cleans. My first time doing Squat Cleans was last week’s brutal WOD that was 135# x 45 Squat Cleans. I’m sure my form is terrible but I do get my butt to the floor. In addition to the squat cleans I did some heavy dumbbell presses to keep working on my chest. Here is tonight’s WOD.
My first time doing 1RM Squat Cleans. Only time doing squat cleans at all was last week’s WOD 135# x 45. There is NO DOUBT my form is terrible and therefore my lifts are much lower than they should be. I’m sure I don’t snatch & rack it properly. I DO make sure I get my butt to the floor, but everything else feels rough. But here they are for what it is worth.
After the CF Warmup (Pullups, Pushups, Dips, Foam Tube Crunches) 3 x 15 of each.
155#
165#
170#
175#
185# (f)
185# PR
185# (f)
In between lifts I also did some incline and decline DB Presses for some chest work.

43yo/m/165#/5′11"

New PR!!!

PastorMan — Wed, 18 Feb 2009 10:51:21 +0000