Three rounds: Run 400m 50 sit ups 185 deadlift x15 Dan 13:18 Pete 15:26
Thruster 65×10, three sets for form
Thursday Muscle up x2 Handstand negative drops x4 db swing 70 lb x8
Dan-5 rounds plus another set of muscle ups and 2 handstand drops. Took a lot of time on the drops from handstand to head stand, dropping as excruciatingly slow as possible. Switched grip at four reps on the db swing sets, worked on the start of the muscle up kip…still not instinctual but much better.
Congrats to Randy Ross on nailing the kipping pull up… Fifty two years old and a member of the one percent club for sure! We are proud to have you as a client.
Saturday…Dan 5k19:28Shouldn’t have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk…
…or not
…and then yes… 135,165,165,165,165 (fail),165,165
Dan 45,95,95,95,115,115,135 Technique practice…sore lower back.
Thursday Doormouse Intervals 60sec. on/30sec. off for twenty rounds=30 minutes 5th, 10th, 15th, 20th rounds are burpees Other rounds be creative…push ups, jump squats, mountain climbers, jacks, burpee variations… Finish with 25 burpees for round twenty. Work up to the 60/30 split by starting at 30/60, then 45/45 over the course of a few months.
Friday 5k Peter-23:01 An excellent first effort for a guy that hates running.
“Crossfit Nicole” Run 400 meters Pull ups to failure 20 minutes AMRAP (as many rounds as possible) Dan 31-16-14-16-13-14-11-1(last round as time expired) 8 laps=2 miles 115 total pull ups Peter 20-13-9-10-10-6-8 7 1/2 laps=1.875 miles 76 total pull ups Joseph 6 laps=1 1/2 miles 87 total pull ups
PUSH JERK
3pm Push Jerk Warm Up (Concentrating on form and getting coaching tips from Pete) 45 lb x10 95 lb x5 115 x3 115 x3 125 x3 125 x3
6pm Push jerk Warm up 95, 115, 125, 135 x3 each Push Jerk 1 rep x7 Pete 165, 175, 185, 190, 195, 195, 200(fail) Dan 165, 175, 175, 175, 180, 185, 185 (fail)
…so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.
50 burpees for time: Pete-2:38 Dan-2:38
Finish with 3×10 knees to elbows, 6 dyno pulls, 15 GHD sit ups
Run 400 meters 55lb kettle bell swing x21 Pull up x12 Three rounds for time
Crappy pull up bar at Idol’s Gym, slippery and too skinny. Subbed 50lb kb, no 55 available.
Dan 9:13 Pete 10:32 (PR)
Saturday Back Squats 5-5-5-5-5
Peter 225-255-260-260-260 Dan 185-205-210-205-185 These felt real weak, legs still not 100% back from the half IronMan Joseph 185-185-185-185-185
Followed this up with three games of one on one hoops. It’s been a couple of months since I’ve played. Way too long. Game felt good but nonexplosive from the squats.
Morning pancake recipe: 1 cup organic oats 1/4 cup organic wheat flour 4 egg whites 2 whole eggs 1/2 cup yogurt 1/2 cup chopped walnuts 1/2 cup blueberries 1 banana 1 healthy dollop honey
Mix all ingredients, cook 1/4 cup scoops in a stick proof skillet. Serve with pure maple syrup sparingly.
-Dan
THURSDAY 100 squats 5 muscle ups 75 squats 10 muscle ups 50 squats 15 muscle ups 25 squats 20 muscle ups Peter 55:20 as Rx’d Dan 1:02:40 Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.
FRIDAY Hang power snatch EURO STYLE
95 lb Hang Power Snatch x15 400 meter run
Five Rounds for time.
Dan Rx-15:05 Pete Rx-21:10 Joe 75lb-16:37 Randy 45 lb-16:11
Fight Gone Bad with standing squat band row in place of C2 erg rower. 35 db dumbbells subbed for 75 lb barbell on push press. 12 pound rubber med ball subbed for 20 lb. dyna ball. Score is rep total of all exercises.
Sunday Swim 1.2 miles Bike 56 miles Run 13.1 miles Time-5:59:16
So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.
My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.
We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa. Dan Bench-6, 5, 4, 3, 3 Pullup-20, 21, 21, 20, 17 Total:120 Peter Bench-14, 13, 10, 8, 7 Pullup-10, 14, 17, 15, 11 Total:119 Joseph Bench-1, 1, 2, 2, 4 Pullup-15, 15, 13, 8, 10 Total:71
Dan… Three hours later in the pool. CFE WOD 3 rounds 20 second on 20 seconds off 30 seconds on 30 seconds off 45 seconds on 45 seconds off 60 seconds on 60 seconds off At the end of 60 off, return to 20 on until you have completed all three rounds Total time: 15:30
Pete coaching Dan through ‘Seagrams’. 7 20# med ball cleans, 7 push ups. 10 Minutes, AMRAP
Pete learning from Chuck, a great instructor.
Dan looking at the pull up bar mid Fran, praying for a finish.
Dan in a DEEP thruster, “Fran”.
We’re in the middle. Dan’s looking like he’s about to fall over. Probably about round 13 of ‘Seagram’s’.
The parking lot of BGI Fit where we spent our weekend learning.
Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I’m pretty sure that’s a chain reaction that either happens or doesn’t. Gladly, it didn’t in ours. No video or pictures, we decided to just experience and learn instead of document. I had my worst/best ever “Fran”. Worst for time, best for execution of movement. Pete hit a great Fran and slaughtered me by more than a minute. I got four muscle ups for the first time, that felt great. Pete and I hung with the bigger dogs on the WOD Sunday… 7 20 lb med ball cleans, 7 push ups, 10 minutes, As many rounds as possible. Pete hit 14 plus three cleans, I hit 15 plus 5 cleans. Endurance is good, strength needs work. I learned a great deal about form, function and their application for fitness. Overall, just a great weekend that I’m still digesting.
Today: “Michael” Run 800 meters 50 back extensions 50 sit ups 3 rounds 27:17 The back extensions, done correctly, are a new excruciating experience that severely weakens the run.
