Deads 'n pushups and new PRs.

Yesterday, my wife had to go to a dentist appointment so I was unable to go to the gym. Instead, I did a modified version of one of the mainsite's WODs.

10 deadlifts (275lb)
15 pushups (hand-release standard at 2010 Games)
30yd sprint
10 box-jumps (20")
30yd sprint

x 5 rounds for time!

I did not time myself, but this was a tough WOD! Glad I did it!

Afterwards, Amy tried to max out on DLs, which I was wary of because she already had done DLs in the WOD. She lifted 135lb with no problem! This was her first time over 100lbs ever and she pulled it easily! So proud of her!

Back at it

Today was my first workout since last Thursday. We have been busy with life and it felt great to get at it again. We worked on dynamic effort lifts of seated shoulder presses for our skill work - 6 rounds of 3. The wod was a follows:

30 ft walking handstands
10 hang cleans (135)
200 yd sprint


x 5 rounds.

My time was 6:44 but I think I missed a round so I told him to add 1:45 as a penalty. Amy's time was 15:11 at 55lbs.

After this WOD, I told the class that a 500m row 'finisher' was due. Everyone took a stab at rowing 500m as fast as possible. Amy got 2:33. I set a new PR at 1:27. I can do better though. ;-)

Sick, but not shaken...

I've been under the weather since Sunday and I've been taking it easy these last few days. But on Monday, I felt comfortable enough to get in a nice little WOD - afterwards, I didn't feel well :-/

Monday WOD:

Run 400m
21 thrusters (95lb)
21 pushups


x3 rounds, but the reps changed to 15, then 9 on the pushups and thrusters.

On Tuesday: 

Skill work: ME OH Squat
I ended up getting 185lbs, tieing my PR. I really need to work on OHS.

WOD:
20 walking lunges.
21 HSPU
30 Double-unders


x 3 rounds but the HSPU go from 15, then 9 reps.

My time was 12:08. Let's just say I need to work on HSPU. I'm so bad at them, but I tried my best and that is good.

Hang clean!

I saw a neat little WOD on CF Football's main site and had to do it as I was wanting to work on my hang cleans! I modified it a bit though. The WOD was tough, but definitely fun! Harder than I thought!

9 hang cleans (185lb)
10 ring dips
10 wall balls
6 hang cleans (185lb)
15 ring dips
15 wall balls
3 hang cleans (185lb)
20 ring dips
20 wall balls


...then 50 burpees to finish it off.  For time, of course!

I didn't time myself unfortunately. Good stuff though.

Walls, rings, running and new PRs on Oly lifts!

Sorry for the lack up of updating, I've been busy with life! Here are the workouts I've done, with little descriptive writing ;-) 

On Wednesday, Howy hit us up with the following WOD:

15 wall balls (20lb)

400m run

15 ring pushups

x5 rounds. 

A good little met-con that I got 15:16 on. 

On Thursday, I had friends come over so I did heavy work before they came over. I worked on my OH squats and the jerk. 

For my OH squat, I finally hit the 200's. 200lb to be exact! I'm happy with this. On the jerk, I got 255. I tell you what, long arms SUCK for the jerk, but I'm still happy with my performance. Improved quite a bit! After these two lifts, I decided to work on my squat. I did a 5x3 routine and squatted 275 no problem. I actually need to get more weights because I ran out of bumpers! haha! Might hit up Craigslist soon. 

"It's such pain in the...PRESS"

To those who know me, you know how long my arms are. For those that don't? They are long. For those that care to know, I'm 6'2" or so, sometimes taller. But I have a 6'8" wingspan, tip to tip. It's a blessing and a curse when it comes to certain things in life. Once of the things it's a blessing for is basketball. For the curse, yep, it's overhead work like presses. Strict presses to be exact, no momentum etc.

Today's WOD:

30 Double-unders
20 Mountain climbers (2 count)
10 strict Presses (95lb Men/65lb Women)


x 10 rounds for time!

GREAT workout for the shoulders and stabilizing core muscles. A lot harder than I thought. Of course, 95lb STRICT presses are not easy. But then again, that is why I do this!

My time, 22:46. Amy's time was 14:20 something.

After the WOD, I had to do 89 burpees because I missed a day in my burpee challenge. I did 50 burpees for time and got 2:45. I then did the remaining 39 for time and got 2 minutes. I'm hoping I can get under 5 minutes at the end of my challenge.

To health,
Tyler

CrossFit WOD: Front squats and DUs

Now that I have a squat rack, I can finally start doing squatting. It's great to be able to do these again as I noticed I was losing power and size in my legs. But that is going to change ;-)

Amy and I worked on the back squat and front squats in 3 sets of 5 each. The first set was form and correction, the 2nd, heavier with great form, and the 3rd, heavy and intense with form.

After, we did the following WOD:

10-8-6-4-2
Front Squats (155/95)
50-40-30-20-10
Double unders


Do 10 FS, then 50 DUs, then 8 FS 40 DUs, etc....

Tough little WOD!

My time was 5 minutes. Amy's was 8:07. The legs were shot after!

Saturday morning WOD with "Grace"

I forgot to post the workout we completed on Saturday at Cream City CrossFit. It was a max lifting day of the Snatch and Clean & Jerks. It was a good day to find out my maxes on these two great lifts. Amy did really well as well.

After the maxing out, I decided to take on "Grace", which is 30 C&Js for time. Obviously I was already tired from the maxing out, but I did well. 2:58 was my time. I could've went faster but I wanted to concentrate a bit more on form, but still trying form with intensity.

In the middle of "Grace"

To health,

Tyler

God Bless America

September 11th is a day that changed America and our outlook on life. Yes, we hear that all the time, but it really did. The despicable acts of terrorism on our country 9 years ago today put the country on edge with fear, anger, resentment, hatred and pain. But I think it changed the perspectives and the hearts of Americans and helped us focus on what is really important and worthy of attention - family and friends.

Our lives are short here on Earth. It's what we do with our time here that determines what we value in life. Exercise is an activity that paves the way to a healthier existence while you are here and gives you the ability to interact with those values for a longer time. Nothing is so important that it can replace friends and family -- CrossFit is just a exercise/workout program, no more no less. But CrossFit provides a way (a superior way IMO) to live healthier and longer and a more enjoyable life.

I want to be able to play a game of basketball at age 60 with my kids, to be able to pull them up and down on a snow sled in the middle of winter without getting too winded, to be able to do the active things in life and not be limited by mobility, age, or lack of fitness. This is what CrossFit does and it's a means to an end in order to be with my family and friends.  Let us remember today as a day of focus on the best things in our lives.

God Bless America!

Tabata Sprints with Plyo Pushups

Back before I began CrossFit, I used to sprint - a lot. 2 or 3 times a week, I would take a break from my 5x5 routine with weights and do some sort of HIIT exercise and that usually involved sprinting or running hills. I really was in great sprinting shape, but CrossFit humbled me.

In any event, I do think sprinting helped me in certain aspects and I notice myself not being in that 'zone' anymore. I thought about the past a bit and realized that I haven't sprinted like I used to in about 9-10 months! Shame on me!

Today's WOD:

Tabata Sprints with max plyo pushups.

Explanation- Sprint 20 seconds on an all out sprint and immediately goto plyo pushups for max reps. Rest 10 seconds, repeat 8 times!

To health,

Tyler

I'm a CrossFit trainer at CreamCity CrossFit

I am a CrossFit trainer at CreamCity CrossFit!

Ok, so I haven't formally said that on this blog yet but I had to get some things settled behind the scenes before I thought I should mention it. Starting next week, I'll be on their staff to help train new and existing members, build the box up, recruit new members, etc. and hone my skills as an excellent coach/trainer. This is great news because I really want to help people attain real overall fitness.

"But wait," you ask, "I thought you wanted to open up your own gym? Or at least it seemed like you did?" Yes, this is a goal of mine and it will happen. But right now, I am more interested in becoming an excellent trainer and coach, help this gym grow so I can learn from the mistakes and the challenges, and to spread the good news of CrossFit! In order for any gym to be successful, the coaching must be top-notch and that is what I need to attain. Once I feel confident in my skills as a trainer and coach, I will open up my own gym.

It's no secret I want to have a gym, it's just a matter of when will it happen. Stay tuned in...

What is more important? Training or diet?

I've been reading StrongLifts.com for years now and Mehdi has changed my outlook on things quite a bit. He's not a CrossFitter but he's very into natural strength, nutrition, etc. His 5x5 program is what I used to do before CF and it helped me in MANY aspects. The squatting especially.

He posted a few articles over the past couple days that really made me think about nutrition and strength.

Read this first.

Read this second.

Read this third.

You can be sure that these guys are not eating well but they are getting results. Goes to show that what you put into your training is VERY important.

Again Faster's Competition Team WOD #1 Challenge

Again Faster seems like a great company that really supports the CrossFit community. It's owned and ran by Jon Gilson, who was my Level 1 trainer. Great guy and very knowledgeable.

In any event, they had a challenge on their website that I wanted to try for fun. All the elite athletes in the CrossFit community get their video posted on the website and the times it takes for them to complete it. I wanted to try to see where I stand. Let's just say that I have a lot of work to do to even consider a stab at the Sectionals and Regionals.

The top time, as it looks right now, is by a guy named Dan Bailey. Dan and I were fellow athletes who got our level 1 certifications together in Pittsburgh this past July. He's a humble and great guy and an amazing athlete! He won the Sectionals and placed 4th in Regionals. His time was 7:55 and has beat all the elite athletes times in WOD #1. Way to go Dan!

New squat rack!

Anyone who CrossFits knows how important a good quality squat rack is. So, while perusing the Interwebs I came across this Powerline squat rack selling for CHEAP! By cheap, we're talking 75% off the MSRP! Steal! The unit is in amazing shape with no issues.

For the weight's I'll be lifting and the portability my workouts require, I could not have come across a better deal for the kind of equipment I got. It's a solid unit and not wobbly at all and I'm looking forward to squatting again!

Visit to another local CrossFit Affiliate

On Wednesday, I visited yet another local affiliate, CrossFit Milwaukee.  It's in an ideal spot, near the UW Milwaukee campus and it seems to be a well-oiled machine run by Ryan Atkins. I contacted Ryan last week to introduce myself -- he was more than welcoming and a genuine guy with a great operation. I hope to be able to talk more with him and the other members there as well. We're all CrossFitters, regardless of what gym we work out at. 

Unfortunately for me, I had to hop in with the 6:30 group, who all just graduated the OnRamp program this week. So they didn't do any skill work, which was fine because I actually did a bit of SDHP before this crazy and well-known WOD:

"Fight Gone Bad" (video explanation):

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and that is the total.

I got 380 points, a new PR by 7 reps! I'm determined to get 400 + next time I do this. A great, classic workout that I really enjoyed. 

Thanks to CF Milwaukee for being hospitable. 

Best,

Tyler

Visit to a local CrossFit affiliate

Yesterday, I made a trip to one of the two local affiliates in the Milwaukee area -- Cream City CrossFit. It's run by Howy Hensen, a fireman and skydiver and much more and it's in a unique little location tucked away behind a building. It has that old school feeling when you enter it, like 'you're here to do work' type feeling. I liked it.

Howy had us do max weight box squats for skill work. I've not done box squats ever and I now know that I really need to work on flexibility. It's a good thing I started following the Mobility WOD and a DVD I got called "Magnificent Mobility."  Here was the workout (on his website too):

Skill:
1RM box squats

WOD:
5 rounds burpee dot drills (5x each)
10 Pikers
5 rounds groiners (3x each)

x4 rounds for time.

One heck of an ab workout! My time was 8:02 I believe.  Thanks Howy for the opportunity and welcoming!