Angie

Yet another Crossfit post.

Angie:
100 kipping pull ups
100 push ups
100 sit ups
100 squats

I did the sit ups on a roman chair down to parallel to the floor (not touching the floor).
Time:  28:38.  Sadly, not even close to a personal record, which was 22:29 on 4/8/09.

Field Trip Day for Griff

This morning I took a field trip to the local high school track for Griff, today's hero.

Griff:
Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards

Result:  14:19

Running backwards is deceptively difficult with respect to both coordination and leg endurance.  Two laps around the track is not enough to make running backwards feel natural.  And I was surprised at how fast my legs began to burn while running backwards.  The most interesting part was turning around for next 800 meter run.  My legs momentarily forgot how to run forwards.  Fortunately it was very early in the morning and I was alone because for a few steps I suspect I looked like a newborn just learning to walk.  It was not a terribly difficult workout because I couldn't run fast enough backwards to keep my heart rate elevated.  But with a bit of practice, this one could be intense.  But I'm not sure that running backwards is not particularly practical skill to devote a lot of time to.  So I'll let this one stand.

My opinion of the workout does not lessen my respect for a guy who sacrificed everything:

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Nicole

Another Crossfit posting - Nicole

As many rounds as possible in 20 minutes of
- Run 400 meters
- Max rep kipping pullups

Results: 7 rounds of running and
Pullups - 20, 15, 12, 10, 12, 11, 8

Pull ups were harder than I thought. I didn't realize the running would take so much out of my arms. At any rate, another named workout completed. 6 down, 48 to go.

Daniel

Another for the Crossfitters (as if I had anyone at all reading this).

Today was for Daniel.
50 kipping pullups
Run 400 m
21 thrusters 95 lbs
Run 800 m
21 thrusters 95 lbs
Run 400 m
50 kipping pullups

Previous best (and only) was 29:04 on 11/18/08.  Today (8/16/10) was a new record - 26:15.  Thrusters killed me (as usual).  It was - I hope - an effort worthy of today's hero.

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

 

Workout Progress Tracker

Goal:  Complete all the Crossfit "Girls" and Hero workouts as Rx'd starting Aug. 7th, 2010, finish by March 5th 2011.

Date		Workout	Time/Result
8/23/10	1	Angie	28:38
	2	Barbara
	3	Chelsea
9/1/10	4	Cindy	14 rnds
	5	Diane
9/17/10	6	Elizabeth	19:24
9/19/10	7	Fran	10:09
8/12/10	8	Grace	13:55
	9	Helen
	10	Isabel
	11	Jackie
	12	Karen
	13	Linda ("3 bars of death")
	14	Mary
9/12/10	15	Nancy	22:02
	16	Annie
	17	Eva
	18	Kelly
8/11/10	19	Lynne	Bench 165# -11,7,6,6,5 Pullups - 25,17,19,16,15
8/20/10	20	Nicole	7 rnds running, Pullups 20, 15, 12, 10, 12, 11, 8
	21	JT
	22	Michael
	23	Murph
8/16/10	24	Daniel	26:15
8/7/10	25	Josh	14:14
	26	Jason
	27	Badger
	28	Joshie
	29	Nate
9/7/10	30	Randy	9:52
	31	Tommy V
8/21/10	32	Griff	14:19
8/14/10	33	Ryan	30:56
9/5/10	34	Erin	17:48
	35	Mr. Joshua
	36	DT
	37	Danny
	38	Hansen
	39	Tyler
9/10/10	40	Stephen	25:59
	41	Garrett
	42	War Frank
	43	McGhee
	44	Paul
	45	Jerry
	46	Nutts
	47	Arnie
	48	The Seven
	49	RJ
	50	Luce
	51	Johnson
	52	Roy
	53	AdamBrown
	54	Coe
	55	Severin
	56	Lumberjack 20
	57	Helton

Grace and Ryan

Another posting for Crossfit Geeks only.

Did Grace on Aug. 12th in 13:55.  Grace is 30 reps of clean and jerk at 135 pounds for time.  There has been some debate about whether that means squat or power cleans.  Since most videos I've seen are of power cleans, that is what I did - power cleans and push jerk. 

Fast forward a few days.  I usually workout alone in my own dirty little warehouse gym.  But when you're going to tackle a tough workout, it definitely helps to have some company, if only because you'll be too embarrassed to cop out half way through the workout.   So I headed over to CrossfitAthens for a workout.  Adam Head is a great guy and has a great gym.  Anyone in the Athens area serious about getting in shape should visit him.   

I saw a pair of gymnast rings hanging in the gym and decided I'd try a muscle up or two.  (Muscle up?  Visualize doing a pull up and moving into a dip in one motion.)  They were amazingly easy.  In fact I did two in a row easily even though I hadn't practiced them in over a year.  So I made a fated decision:  do Ryan.

"Ryan?" you ask. 
To which I respond:
Five rounds for time of:

• 7 Muscle-ups
• 21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

Named for

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

 

 

It was epic.  The first round was a breeze.  Six muscle-ups in a row, a personal best.  The burpees were a litle tough but not too bad.  Then I began the second round.  It was like I hit the proverbial "wall."  I realized I probably wasn't quite up to this workout.  It was brutal.  Had I been alone at home, I confess I would have wimped out after three rounds.  But I pushed on and finally collapsed in a puddle of my own sweat half an hour later.  Official time:  30:56.  I've been wiped out all afternoon and haven't fully recovered yet.

I know many (including my wife) will think I'm crazy.  But the sense of accomplishment is directly proportional to the obstacle overcome.  Sometimes it's good for you to bite off a little more than you can chew and refuse to give up.

Here's to Ryan.  RIP

The Great Hunter and Lynne

Lisa doesn't sleep well these days and is frequently up for brief spells in the middle of the night.  Last night was no exception.  I have been sleeping like a rock lately (I attribute this to the diet), and I vaguely remember waking up when she got back in the bed after having been up for half an hour.  When I got up this morning, she said: "I'm pretty sure the boys caught a mouse last night.  So watch out for a mouse corpse."

 Sure enough, my boys had caught one.  Even my cats are Paleo.

Vito:  The Great Black Hunter

Vito is actually quite slow.  I'm surprised he caught this one.  Usually Carlito is the mouser.

WARNING:  This part of this post is recommended for Crossfit geeks only. 

Today I did Lynne, one of Crossfit's Benchmark Girls.  I haven't done this workout in over two years.  The workout is
5 Rounds for max reps.  No time component (unlike most Crossfit workouts). 

• Bodyweight Bench Press (165 lbs for me) - 11, 7, 6, 6, 5 = 35 total
• Kipping Pull Ups - 25, 17, 19, 16, 15 = 92 total

I rested roughly 5 minutes between rounds.  The bench press was a personal best.  The pull ups fell a little short of my previous best.  I chose Lynne because my legs are still smoked from the last workout two days ago.