AM...PM

AM WOD:
4 mile run 
45 min Kayak during the sunrise

Had a great morning run and the water was nice a calm for my kayak. Nothing like a Maine morning.

PM WOD
Day 33 of the 100 burpee day challenge.

These are getting harder than i thought.

Vacation

This is the view from the back deck of my in laws vacation house in Cushing Maine. Spending a great time with some really amazing friends eating great food, kayaking, sailing, rowing, running, and drinking. 10 more days to go. And the weather is also great. Today's high was 86 and its going to be 65 tonight. I really love this place.

Crossfit Games

Love this Video:

Crossfit

Why i love Crossfit:

Time Off

Decided to take some time off. My body has been taking a beating lately so while on vacation, i will just be doing body weight exercises and a lot of cardio. I think my joints need the rest.

Row:
5mins on
2:30min off
6mins on
3min off
7mins off

Numbers:
5 mins on: 1365m @ 1:49 split
6 mins on: 1497m @ 2:01 split
7 mins on: 1751m @ 1:59 split 

Fitness Fun Day

Today Jason and I did the Metro Dash in DC. On paper, it looked like an easy 6 mile course that included some  physical challenges. Competitors receive a list of challenge points around the city. There is no pre-set course to do the race in, so its all up to strategy.
The Challenges:
Tabata- 20 seconds of work, 10 seconds rest for 8 rounds.
Stair Climb- used the Nats stadium stairs for the challenge. It was about 15 story building.
The Gauntlet- which had power ropes, tire flips, sled pull, KB swings, box jumps, bear crawls, and climing over an 8ft wall.
Our strategy for the race was to do the furthest challenge first and finish with the gauntlet last. We ran to the first 2 challenges that were about 2 miles total, and walked almost the rest of the race. The fact that we are not runners at all, and that the sun was putting a beating on us made the day tough. Our legs cramped up, we were dehydrated and just tired.
The downfall of the race is that no one was keeping score for the tabata challenges. So if you wanted to save your legs and just cheat, you could.
When we got to the gauntlet, Jason and i were supprised how easy this thing looked. The power ropes were a joke, only had to do 4 tire flips with maybe a 30# tire, pull a 50# sled 30 yards, only do 12 swings with a 12# KB, 12 Box Jumps, 25 yard bear crawl, and jump over an 8ft wall. If we had to do this for 5 rounds, i think it would have been better. But it was amazing how many people struggled with this.

We finished in about an hour and a half. Not bad with all the walking we did. And my knee felt great.

AM and PM

Morning : At my local globo gym
Cardio
400m run
100cal row
400m run
75cal row
400m run
50cal row
400m run
25cal row

Felt great doing this bright and early today. Went at 5am this morning and the gym was dead and didnt have to wait for a treadmill. My runs were: 2:35, 2:17, 1:55, and 1:46. Knee felt great on the runs, downfall of the treadmill is that it took about 5 to 15 seconds for the treadmill to get to the speed that was programmed.  My row numbers were: 4:56, 4:10, 2:50, 1:07.

PM: At my favorite gym...Balance

Strength:
Fat/Thick Bar Deadlift 
3-3-3-3-3
Finished my last round with 415#. Still trying to get stronger.

Met Con:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275#) using thick bar
DB Bench Press (75#)
Strict Chest to Bar Pullups

Finished in 15:25. Grip felt great with the thick bar, bench press was also pretty easy, and the pullups were also good. I think i should have used 300# on the deadlifts.

Globo Gym WOD

I know i train and earn my living at a globo gym, but i really really REALLY hate workingout there!!!!

I mean, all the "tough guys" were using the squat rack to do f'ing bicep curls!! 

Members who want to lose weight are doing freaking tricep extensions and abs. They all want to sit down, use machines to solve all their "problems". 

Gotta love them though. I see people use elevators and escalators instead of stairs, ride an elliptical for 20 minutes, sit in the steam room and dehydrate 5lbs, go to dinner later feeling accomplished and drink a bottle of wine with your giant pile of mashed potatoes, and wake up the next day 8lbs heavier! Sweet!!!!....enough ranting.....here's my workout.

Front Squats- Due to my knee issue, i was only able to squat 185# for 3 reps on my last set. Knee felt a little weaker but still a lot of pain...really fucking hate this!

Met Con:

4 rounds

10 Snatches (135#)

10 Toes to Bar

Biggest taboo in a globo gym is that dumping/dropping weight is not allowed, so this wod was harder than it should have been. I think i can finish this wod in less than 8 mins if i did it at my affiliates box.

Sunday

Day 18 of 100 Burpee day challenge. 


Warm Up:

5x500m row with 2 minutes rest in between sets.

The first set was great with a great time of : 1:31, and thats all she wrote. The next 4 rounds were pretty exahsting. Here are my numbers: 1:47, 1:39, 1:43, and 1:47. 

Strength:

1A: One Arm DB Bench Press (5x5) 

1B: One Arm DB Row (5x5)

Started with 70# and finished my last set with 85#. My gym didnt have 80# but glad i used the 85# for the last sets.

2A: Incline DB BP (4x6)

2B: Weighted Pullups (4x10)

Used 75# for the press and stuck with 25# for all the pullups.

Abs:

20 strict side toes to bar.

Bench Press

Warm up:

5 rounds

5 pullups

10 Pushups

15 squats

Strength:

30-20-10

Bench Press (175#)

Ring Rows

Met Con: 

3:1:4

In 3 mins row 500m and do as many double unders as possible with the remaining time.

My double unders were: 61, 62, 61, 68.