ironcowboy63’s BodyBlog

Round 1: 11, round 2: 8, round 3: 7, round 4: 6, round 5: 6, round 6: 5

Run pace for 1/4 miles on treadmill was 8.6mph or 6:58 pace.  I feel like my pullups are improving as only a month ago I struggled to do 3 sets of 6 and now I’m over 10 on the first set and can still do 5-6 after 5 sets.  It’s going to be awesome when that fifth set is for 10 and the first is at 20!!  The quarter miles feel good.  Overall the workout was a good, hard balance.  i had to catch my breath for a few seconds in the last couple of rounds.  Finished the last set at the 18:40 mark and was not going to be able to get another round completed before the 20 minute mark.  Next time I will get one more round in.   NOTE:  20090730 (Thursday) was a REST day.

My results: Ran 5 miles in 46:16.  Ran with a coworker for the first 4 miles at a slower pace then ran the last mile in just under 8 minutes.  Feel like I got a workout in, and I’m still a little sore from yesterday.  Eating is staying clean during the day while I’m at work–it’s dinner time that’s a challenge.  Taking each meal and each WOD as it’s own smaller challenge to lead up to the greater goal.  Feeling PUMPED today!

WOD: Ladder workout Clean and Jerk.  135 lbs start at 1 rep at first minute, 2 reps at 2nd minute, 3 at third, etc.  Ive been worried about my form so I used 95lbs.  I made it to minute 6, took a 1 minute rest, did 7 reps, took a minute rest, did 6 reps and then worked my way back down to 1 rep back on the minutes.  I think this is the first time I erred on the side of being too light but again, i’ve been worried about my form on cleans.  When I finished the workout I took a 2 minute break while putting 135 on the bar.  I then did 1 rep at one minute, another single rep at 2 min, a single at 3 min, and a single at 4 and 5 mins.  I feel good, like I got a workout, but am thinking I should have at least done 115 lb reps for the ladder.  I will note this all for next time.  Did a set of 50 situps at the end of everything.

WOD: maximum cycles in 20 minutes of 5 pullups, 10 pushups, 15 squats.  My total: 12 cycles.  I feel like I could have done much better than this number but my pullups are still holding me up.  I have to stay optimistic because I did 60 total pullups which I would not have been able to do before today.  I also did a relatively slow 1 mile run with a coworker this morning.

NOTE:  Now that my leave from work is over I am placing my food intake in check again.  I’m supposed to be cutting fat, not gaining weight!

WOD: 10 Ball Tosses, 10 GHD situps, 10 Back extensions.  Maximum cycles in 20 minutes.  This one was a challenge due to a lack of equipment.  I MADE a medicine ball out of a soccer ball that I filled with kitty litter–approximate weight 15-18lbs.  I do not have access to a Glute Ham Developer so I used a Ab ball and anchored my feet for the situps and back extensions.  Results: 13 cycles in 20 minutes.  Definitely worked up a sweat and got a workout.

WOD: 5 cycles for max reps Bench Press-bodyweight supersetted with pullups.  My results: 185lbs X18 and 9 pullups; 185lbs X 13 and 8; 185lbs X 10 and 6; 185lbs X 7 and 6; 185lbs X 7 and 4. 

WOD:  "DT"   155lb  Deadlifts X12, Hang Cleans X9, Push Jerk X6.  Five cycles for time.  My workout:  155 Deadlifts X12, Hang Clean X6 (too heavy), and Push Jerk X6 (struggle) for first cycle; second and third cycles 135 Deadlifts X12, Hang Clean X9, Push Jerk X6.  Time: 13:55  Wrists are sore.  Next time I run into "DT" I will work with 135lbs and go for all 5 cycles.

WOD:  supposed to be a rest day but I missed Monday’s workout, so I’m making up for it.  5K for time.  I ran 2.5 miles in 19:12 which is pretty good for me.  Another Crossfit workout checked off!

Deadlifts 1-1-1-1-1-1-1   Weights: 225-225-250-250-275-275-275.  been a while since I did "heavy" deadlifts so I didn’t want to go tooooo heavy too early. 

WOD: "Filthy Fifty"   Scaled down version for me is the "dirty thirty…five" lol.  35 each box jumps, jumping pullups, kettlebell swings (35lb), walking lunges, situps (no foot anchor), push press (45lb), back extensions, wall ball shots, burpees (I only did 20), and jump rope jumps.  Time: 21:22.  I definitely feel like I did something.  I hate burpees!  But, I gotta work at them.