Well, I learned what it is and I hope I don't have to do it again anytime soon!
This weekend I didn't do anything for my well-being. I just ate bad food . . . but at least I wasn't overdoing it. So I guess that kinda counts . . . ?
I was itchin' to do something yesterday and I felt like doing some Crossfit. I checked out the local Crossfit website (Crossfit Ranch) and saw their workout posted for the day:
5x3 tempo back squat @70% (135lbs)
(smooth descent, hold at bottom for 3 whole seconds then fire up)
Run 400m
3 rounds of the BB complex (BBC)-
5 Deadlifts 85#
5 Hang Power Cleans 85#
5 Push Jerks 85#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
After the warmup (about 10 minutes), I rested a couple of minutes and started the workover. The back squats were difficult. Especially because I had to hold the squat at the bottom for those three seconds . . . and then try to explode up?!!! Ugh! My legs weren't necessarily gone,but they were pretty close to it when I got back from what I used to think was a relatively short 400 meter run!
The deadlifts felt good, the HPC's started out good and the PJ's were beginning to wear . . . in the first round. The next two were a friggin' fight. The run sucked so bad the neighbors (who are awesome cause they work on really cool jacked-up Jeeps) were looking concerned.
When I got back, I took a few seconds to attempt to catch my breath and started up the next two rounds of the BBC. I've never really worked with the HPC before, just some practice with the Burgener Warm-up. I can tell you, I will definitely be using the Burgener Warm-up every friggin' day! My form was all over the place! I had to mentally check myself way too often that the bar stayed in a vertical line over my feet when popping the bar up and that I bent my elbows to get it to my shoulders. And my shoulders were burning when doing the push-jerk. IT WAS ONLY 85 POUNDS!
And then to run again, except the neighbors were smirking this time . . . jerks. I completed the last round at 14:33 mark. I took a while to get my breath back, which I felt was TOTALLY unjustified! I can run three stinkin' miles non-stop damn it! WTF!
And when I was running . . . Oh! I wasn't running. I was clomping like the fat guy I am! I had to remember to keep my head up and lead with my chest . . . which I usually did in the last half of each 400m run.
I'm only looking forward to tonight's run because I don't have to think about that workover. Shoulders are sore which only means it's gonna be bad tomorrow. Can't wait.
GD
p.s.
ugh! run smiley :)
Formerly of experiences of Ubuntu n00bism. Now random postings on learning barefoot form.
Tuesday, May 22, 2012
Wednesday, May 16, 2012
A bit of catch up . . .
Monday after work I went for my usual run at the Toro Estates trail. Legs were feeling tight still and just couldn't get into it. But on the plus side, my time improved from the Saturday run . . . so I guess that's a good thing . . . ?
And yesterday . . . well yesterday was weird.
I went to my cousins place to help with being soccer mom. She needed help shuttling kids back home after their dance practice for the daughters sweet sixteen celebration. When I got back home, I didn't want to wait for my brother so I started my crossfit workover. I should tell you that he had said that he wanted to try it out. I agreed to help him with this.
My brother is 22 years old. You see him and you would agree that he's built like a brick shit-house. He's 5' 6" and weighs about 200 lbs. Most of it muscle. He's blocky. He's recently started to develop a gut. He goes to the gym and works with MASS! I don't do mass like he does, but I know how to move it without hurting myself if I have to.
He said he wanted to try doing Fran. Dumbass. Let me reintroduce Fran:
Fran, as I've explained before is using a 95 lb bar for Thrusters and kipping pull-ups. I can't kip or do a real pull-up yet. For the pull-up, I use a horizontal row making sure I engages the lats.
Anyway . . . I had already completed my warmup had started my modified Fran when I heard my brother arrive. Looked in the backyard and saw me dying and went to change into his workout gear. I was finishing my last set of thrusters when he and his friend came out and observed my workover.
I could barely speak when I finished and after about ten minutes, I finally started them on the warmup. Neither of them are AT ALL flexible. I had them trying the pass-throughs and even at the widest point on the bar (five foot bar) they could just get it behind their back without complaint.
Once those were done, they went through the warmup ok. Three sets of ten each of pvc bar overhead squats, push-ups, sit-ups, pull-ups and good mornings. Oh, wait. I had to teach them how to do a proper overhead squat.
When I showed them and asked them to do it, they kept coming up on the balls of their feet. NO! They found it difficult to stay on their heels when doing the squat. I could already foresee a problem when it came time to do Fran.
They elected to do a straight chin-up instead of the row or the kip. Because of the difficulty of them them learning to do a proper squat, they were working muscles that they weren't used to using so it took them some time to do it. Isaiah, my brothers friend, I can understand why he had problems. He doesn't work out and he's a mean ol' pot smoker. But he's rail thin. He's wiry! He's fairly strong and knows how to use his body. He works at a home depot doing a lot of manual labor stuff, like moving A LOT of cement bags. So he ain't exactly a wimp.
He was actually doing better with the squats than my brother. He was going all the way down and staying on his heels. Yeah, he would lift forward a bit, but for the most part he stayed where he was supposed to be at.
One thing I noticed is that my brother cheats. When doing the chin-up, I kept having to tell him to get a FULL extension. He wouldn't go all the way down. The same thing with the squats. He wouldn't or couldn't go all the way down. I kept telling him, "Your ass has to break parallel!"
And when I think back, he's been doing that with a lot of his weight lifting. When bench pressing, the bar doesn't go all the way to his chest. In other words, he's working out for the shape of the muscle instead of the funtionality. He looks big, but he walks around with bent arms.
If he keeps wanting to do this, I'm not sure how much he's going to like me. I'm going to be on his ass to do everything properly. I guess that'll help me out too. You know what they say, Learn by Teaching. This'll help me to keep these concepts fresh in my mind when I'm working out so I do them properly as well.
I think I'm running tonight after work. Feeling good and looking forward to it.
GD
p.s.
my time on fran was a little over seven minutes.
theirs was around 20 minutes.
p.p.s.
i'm a badass
p.p.p.s.
too lazy to check. run smiley :)
And yesterday . . . well yesterday was weird.
I went to my cousins place to help with being soccer mom. She needed help shuttling kids back home after their dance practice for the daughters sweet sixteen celebration. When I got back home, I didn't want to wait for my brother so I started my crossfit workover. I should tell you that he had said that he wanted to try it out. I agreed to help him with this.
My brother is 22 years old. You see him and you would agree that he's built like a brick shit-house. He's 5' 6" and weighs about 200 lbs. Most of it muscle. He's blocky. He's recently started to develop a gut. He goes to the gym and works with MASS! I don't do mass like he does, but I know how to move it without hurting myself if I have to.
He said he wanted to try doing Fran. Dumbass. Let me reintroduce Fran:
Fran, as I've explained before is using a 95 lb bar for Thrusters and kipping pull-ups. I can't kip or do a real pull-up yet. For the pull-up, I use a horizontal row making sure I engages the lats.
Anyway . . . I had already completed my warmup had started my modified Fran when I heard my brother arrive. Looked in the backyard and saw me dying and went to change into his workout gear. I was finishing my last set of thrusters when he and his friend came out and observed my workover.
I could barely speak when I finished and after about ten minutes, I finally started them on the warmup. Neither of them are AT ALL flexible. I had them trying the pass-throughs and even at the widest point on the bar (five foot bar) they could just get it behind their back without complaint.
Once those were done, they went through the warmup ok. Three sets of ten each of pvc bar overhead squats, push-ups, sit-ups, pull-ups and good mornings. Oh, wait. I had to teach them how to do a proper overhead squat.
When I showed them and asked them to do it, they kept coming up on the balls of their feet. NO! They found it difficult to stay on their heels when doing the squat. I could already foresee a problem when it came time to do Fran.
They elected to do a straight chin-up instead of the row or the kip. Because of the difficulty of them them learning to do a proper squat, they were working muscles that they weren't used to using so it took them some time to do it. Isaiah, my brothers friend, I can understand why he had problems. He doesn't work out and he's a mean ol' pot smoker. But he's rail thin. He's wiry! He's fairly strong and knows how to use his body. He works at a home depot doing a lot of manual labor stuff, like moving A LOT of cement bags. So he ain't exactly a wimp.
He was actually doing better with the squats than my brother. He was going all the way down and staying on his heels. Yeah, he would lift forward a bit, but for the most part he stayed where he was supposed to be at.
One thing I noticed is that my brother cheats. When doing the chin-up, I kept having to tell him to get a FULL extension. He wouldn't go all the way down. The same thing with the squats. He wouldn't or couldn't go all the way down. I kept telling him, "Your ass has to break parallel!"
And when I think back, he's been doing that with a lot of his weight lifting. When bench pressing, the bar doesn't go all the way to his chest. In other words, he's working out for the shape of the muscle instead of the funtionality. He looks big, but he walks around with bent arms.
If he keeps wanting to do this, I'm not sure how much he's going to like me. I'm going to be on his ass to do everything properly. I guess that'll help me out too. You know what they say, Learn by Teaching. This'll help me to keep these concepts fresh in my mind when I'm working out so I do them properly as well.
I think I'm running tonight after work. Feeling good and looking forward to it.
GD
p.s.
my time on fran was a little over seven minutes.
theirs was around 20 minutes.
p.p.s.
i'm a badass
p.p.p.s.
too lazy to check. run smiley :)
Monday, May 14, 2012
Saturday easy run . . .
I had originally planned to go for a run in the morning on Saturday. But as things turned out, stuff came up and put a halt to that. It's only a couple of more weeks for the daughters Sweet 16 bash and apparently we needed to still do some ironing out of some things. And it had to be taken care of in the morning because the people we needed to meet had other plans for the day.
Well we got that taken care of. But the daughter and her friend had a barbeque fundraiser they would have to attend a couple of hours later. So I took them to breakfast. They're cheerleaders and it made sense to them somehow.
After dropping them off at their fundraiser, it was time for me to head to the restaurant. It was my brothers turn to be cook for the day so I knew we would be leaving early. But it was my moms idea to close. She figured it being Mothers Day the next day, no one would show up. Well she called it right. It was a slow day and we ended up closing shop at 3pm.
My brother is much fitter than I am. But I'm much more flexible than he is. As an example, if you're familiar with pass-throughs (Click here for a YouTube link) I can get through that just fine. I'm working on narrowing the grip. I have five foot pole and at his widest grip, my brother can't even do ONE. He has to let go of the pole. That sort of convinced him to start working on his flexibility.
He's been working out with his Merrell Trail Gloves lately even after what happend last year. He attempted the Santa Cruz Half Marathon with them. I warned him he was nowhere NEAR ready for such a long distance in minimalist shoes. He just finished under the wire, but only because of how fast he was for the first eight miles. After that, he was in pain.
He calves were cramping up bad and just wanted to sit and keep his legs straight. Good thing we were in my car (2002 New Beetle). Plenty of room in the front seat.
But he's kept at it all this time . . . at least with working out with them. Very little running.
Which is why it surprised me that he wanted to run after our duties were completed at the restaurant. I figured he could work with my current mileage and off we went. This time he was a bit chafed. He wore regular boxers and we had to cut the run to about two miles instead of the almost three. I wasn't expecting to run anyway so a nice easy run was fine for me.
So he was a bit chafed. He said he could also feel his calves working again and thought he'd be sore. He will be, but it won't be as bad as last time. I'll find out how he's doing later when I see him.
Tonight it'll probably be Crossfit. If not, then definitely a run.
GD
p.s.
too lazy to check. run smiley :)
Well we got that taken care of. But the daughter and her friend had a barbeque fundraiser they would have to attend a couple of hours later. So I took them to breakfast. They're cheerleaders and it made sense to them somehow.
After dropping them off at their fundraiser, it was time for me to head to the restaurant. It was my brothers turn to be cook for the day so I knew we would be leaving early. But it was my moms idea to close. She figured it being Mothers Day the next day, no one would show up. Well she called it right. It was a slow day and we ended up closing shop at 3pm.
My brother is much fitter than I am. But I'm much more flexible than he is. As an example, if you're familiar with pass-throughs (Click here for a YouTube link) I can get through that just fine. I'm working on narrowing the grip. I have five foot pole and at his widest grip, my brother can't even do ONE. He has to let go of the pole. That sort of convinced him to start working on his flexibility.
He's been working out with his Merrell Trail Gloves lately even after what happend last year. He attempted the Santa Cruz Half Marathon with them. I warned him he was nowhere NEAR ready for such a long distance in minimalist shoes. He just finished under the wire, but only because of how fast he was for the first eight miles. After that, he was in pain.
He calves were cramping up bad and just wanted to sit and keep his legs straight. Good thing we were in my car (2002 New Beetle). Plenty of room in the front seat.
But he's kept at it all this time . . . at least with working out with them. Very little running.
Which is why it surprised me that he wanted to run after our duties were completed at the restaurant. I figured he could work with my current mileage and off we went. This time he was a bit chafed. He wore regular boxers and we had to cut the run to about two miles instead of the almost three. I wasn't expecting to run anyway so a nice easy run was fine for me.
So he was a bit chafed. He said he could also feel his calves working again and thought he'd be sore. He will be, but it won't be as bad as last time. I'll find out how he's doing later when I see him.
Tonight it'll probably be Crossfit. If not, then definitely a run.
GD
p.s.
too lazy to check. run smiley :)
Wednesday, May 09, 2012
Crap run
Yesterday's run was crap. My legs were tight from the previous evenings exertions. I should've warmed up proper before the run. I've never needed to before cause I always started slow. But I guess one gets used to getting properly warmed up that you kinda miss it. Eh.
GD
p.s.
too lazy to check. run smiley :)
GD
p.s.
too lazy to check. run smiley :)
Tuesday, May 08, 2012
Crossfit Home: Day something or other . . .
Every since I've started CF'ing at home (sounds dirrrty), I haven't been keeping track of what day into it I've been like I was when I was at Crossfit Ranch. If I could justify the cost of going to CF Ranch, I'd keep going. But with me having the necessary gear at home and the monthly cost of going to CF Ranch, I had to rethink my priorities.
For one thing, doing a quick Google search on the web for Crossfit, you'll come up with a TON of different WOD's (Workout Of the Day) available to choose from. I just pick the ones where I have the equipment for. Pretty much just body-weight, weight-lifting, and running WOD's for me. I've been shopping around for a Concept 2 rower, but they're a pretty penny . . . used.
Another thing, I had to motivate myself to GO to the ass-end of town to go to an awesome gym. On a good day, it took 20 minutes to get there from home. I could make the same trip on a bike in about the same amount of time. But with the intensity of the workouts, I doubt I'd be able to make it back home in any reasonable amount of time . . . if at ALL! I'd be calling for a ride or something.
Taking those things into consideration and the fact that I'm saving myself a good amount of money, allowing my masochistic tendicies to come to light in the comfort of my home was a better option.
I'm still saving up for some bumper plates because having those make total sense! I would've dropped my plates yesterday if I could, but I didn't want to damage my gear or my concrete. They are SOOOO convenient. Someday soon though, someday soon.
Yesterdays workover was the following:
10 minute AMRAP
5 Burpees
10 Thrusters
30 Double-unders . . . err. Um. 60 jump-ropes. I can't do a consistent double-under to save my ass!
I did the usual dynamic warm-up post in the previous few posts. Got the core plenty warmed up and heart a-going.
I did four complete rounds and two thirds of the fifth round with my timer going off as I completed my tenth thruster. I was drenched, my calves were sore and I REALLY had to concentrate on form for the last couple of sets thrusters. I didn't need a tweaked back. I fucken HATE thrusters, and combine burpees and jump rope with that and I was queasy! The contraction of the core, jumping up and down combined with exhaustion . . . a pretty potent spewifier make! I fought hard not to hurl.
Tonight is relatively easy. I'll be heading out for run at the Toro Estates. I'd like to make it a 4 miler, but it's a bit warm and muggy. I shouldn't need it, but I'm probably taking a bottle of water with me at least to splash my head with. Looking forward to the run.
GD
p.s.
too lazy to check. run smiley :)
For one thing, doing a quick Google search on the web for Crossfit, you'll come up with a TON of different WOD's (Workout Of the Day) available to choose from. I just pick the ones where I have the equipment for. Pretty much just body-weight, weight-lifting, and running WOD's for me. I've been shopping around for a Concept 2 rower, but they're a pretty penny . . . used.
Another thing, I had to motivate myself to GO to the ass-end of town to go to an awesome gym. On a good day, it took 20 minutes to get there from home. I could make the same trip on a bike in about the same amount of time. But with the intensity of the workouts, I doubt I'd be able to make it back home in any reasonable amount of time . . . if at ALL! I'd be calling for a ride or something.
Taking those things into consideration and the fact that I'm saving myself a good amount of money, allowing my masochistic tendicies to come to light in the comfort of my home was a better option.
I'm still saving up for some bumper plates because having those make total sense! I would've dropped my plates yesterday if I could, but I didn't want to damage my gear or my concrete. They are SOOOO convenient. Someday soon though, someday soon.
Yesterdays workover was the following:
10 minute AMRAP
5 Burpees
10 Thrusters
30 Double-unders . . . err. Um. 60 jump-ropes. I can't do a consistent double-under to save my ass!
I did the usual dynamic warm-up post in the previous few posts. Got the core plenty warmed up and heart a-going.
I did four complete rounds and two thirds of the fifth round with my timer going off as I completed my tenth thruster. I was drenched, my calves were sore and I REALLY had to concentrate on form for the last couple of sets thrusters. I didn't need a tweaked back. I fucken HATE thrusters, and combine burpees and jump rope with that and I was queasy! The contraction of the core, jumping up and down combined with exhaustion . . . a pretty potent spewifier make! I fought hard not to hurl.
Tonight is relatively easy. I'll be heading out for run at the Toro Estates. I'd like to make it a 4 miler, but it's a bit warm and muggy. I shouldn't need it, but I'm probably taking a bottle of water with me at least to splash my head with. Looking forward to the run.
GD
p.s.
too lazy to check. run smiley :)
Tuesday, May 01, 2012
This potato is back on the wagon
Yup.
I've begun the whole shebang again after about a month hiatus. Except I'm tweaking it a bit. I'll be doing Crossfit along with more running. As far as the Crossfit aspect of it, I'll be doing it at home. Seeing as how ALL the workouts are online and that they are scalable, I should have no excuses. I have most of the equipment I need for most of the workovers.
Just a quick rundown of what I've done . . . but before that, a bit of an anecdote:
Several years ago, I informed my cousin (Meno) of a job opening at the lab I work at. It'd be labor intensive, but he was fine with that. He worked at a Lowes about 45 minutes from home and he was looking for something closer. He got the job and about 5 years later, he's now the rising star in the company.
He was a big boy when he was in high school and he busted his ass to really trim down. So when he started at the lab, he had the whole athletic package pretty boy good looks. I introduced him to one of my oldest friends and his family. He hooked up with the oldest daughter.
He was 22 at the time, she was 36 . . . and had a daughter . . . and divorced from a gay ex (who's a mayor in his town) . . . I could keep going with the fodder for this relationship.
Needless to say, there was soooo much shit-talking from BOTH families of the relationship. I supported them, but I didn't think it would last long (they're still together . . . kinda).
But that's neither here nor there. Let's just say it worked for them.
She love baking. He has a sweet tooth the size of a Lincoln. A match made in heaven.
Also his undoing as he now weighs as much as I do (236 lbs) and about my height (5' 7").
He recently went to a conference in Texas and some pictures were shown of the place he works at from when he first started. He happened to be in some of those pictures. The before-and-after were startling to some. Some comments were made.
One of the VP's (pretty good friend, too) even made the comment of Meno now being the "grocers best friend".
I forwarded that comment to Meno. He didn't know what that meant and I told him to go ask said VP. The VP was in his office down the hall and away went my cousin. The next thing I hear is the loud laughter of the VP, followed by my cousin saying "Fuck you, man! Fuck you!", as he walked away with a shit eating grin on his face.
Apparently what the VP had done was pat his belly while he was busting out laughing.
I had told Meno earlier that morning that I was going for a run after work and he declined to join me. After that incident, he called me later in the afternoon to let me know he'd be joining me after all.
Now I don't usually like working out with him because he NEEDS motivation. He can't push himself. He's always been a jock and he likes having someone yell at him to push harder. Also, it didn't help that my uncle (his dad) was a drill sergeant in the Army and ran his home the same way. I love my uncle, but he's a scary mofo.
We went for a shortish run that evening (Thursday) at my favorite trail. He did ok, better than I did actually. Friday, we were supposed to do weights. It was going to be a modified Crossfit workout of Fran.
Modified Fran
21 / 15 / 9: Alternating between Thrusters (65 lbs) and Horizontal Pull-ups for time.
I forgot to set the timer. Not that I cared because I was dying after and I probably would've forgotten to stop the timer anyway.
He got out of work earlier and was waiting at my house talking to my brother and another friend of ours when I arrived. I changed into my workout gear and let him know that I was going to start.
I set up the bar and the pull-up station and began warming up.
Dynamic Warmup
10 Overhead Pass-throughs
10 Side Pass-throughs (left and right)
3 Rounds of the following (first round slow, easy and relaxed)
6 Overhead PVC squat
6 Push-ups
6 Sit-ups
6 Horizontal Pull-Ups
6 Good Mornings
10 Second hold of the Samson Stretch (left and right leg)
When I was done, he still hadn't come out. I'm not babysitting anyone. I started getting worked over by Fran. He finally came out when I completed the 15-set of Fran and just watch me die as I began completed getting worked over by the 9-set. The last three thrusters were a hell of fight to get over head. And I still had to do the pull-ups.
My forearms were engorged and I was beginning to feel my legs again when Meno asked what he needed to do. I wanted to smack him. When I finally got my breath back, I explained and wrote down the warmup and told him how to do it.
As I was explaining the pass-throughs, my brother and our friend came out. They decided to participate as well. Then it degenerated to horseplay and then the talk of food.
Meno did nothing and we went to Round Table for pizza and beer.
The WHOLE weekend was yardwork catch-up. Boy did it need catching up. But all the hard work paid off as now I can be proud of my yard (front and back).
Yesterday we took the same trail. I kicked his ass this time. But not anywhere near the time I used to have on this trail. It took me about 33 minutes for this run. My BEST time was around 26 minutes. I've got some work to do.
Tonight it's going to be weights:
4 Rounds for time
400 meter run
15 Back Squats (65 lbs)
Can't wait!
GD
p.s.
too long to check. run smiley :)
I've begun the whole shebang again after about a month hiatus. Except I'm tweaking it a bit. I'll be doing Crossfit along with more running. As far as the Crossfit aspect of it, I'll be doing it at home. Seeing as how ALL the workouts are online and that they are scalable, I should have no excuses. I have most of the equipment I need for most of the workovers.
Just a quick rundown of what I've done . . . but before that, a bit of an anecdote:
Several years ago, I informed my cousin (Meno) of a job opening at the lab I work at. It'd be labor intensive, but he was fine with that. He worked at a Lowes about 45 minutes from home and he was looking for something closer. He got the job and about 5 years later, he's now the rising star in the company.
He was a big boy when he was in high school and he busted his ass to really trim down. So when he started at the lab, he had the whole athletic package pretty boy good looks. I introduced him to one of my oldest friends and his family. He hooked up with the oldest daughter.
He was 22 at the time, she was 36 . . . and had a daughter . . . and divorced from a gay ex (who's a mayor in his town) . . . I could keep going with the fodder for this relationship.
Needless to say, there was soooo much shit-talking from BOTH families of the relationship. I supported them, but I didn't think it would last long (they're still together . . . kinda).
But that's neither here nor there. Let's just say it worked for them.
She love baking. He has a sweet tooth the size of a Lincoln. A match made in heaven.
Also his undoing as he now weighs as much as I do (236 lbs) and about my height (5' 7").
He recently went to a conference in Texas and some pictures were shown of the place he works at from when he first started. He happened to be in some of those pictures. The before-and-after were startling to some. Some comments were made.
One of the VP's (pretty good friend, too) even made the comment of Meno now being the "grocers best friend".
I forwarded that comment to Meno. He didn't know what that meant and I told him to go ask said VP. The VP was in his office down the hall and away went my cousin. The next thing I hear is the loud laughter of the VP, followed by my cousin saying "Fuck you, man! Fuck you!", as he walked away with a shit eating grin on his face.
Apparently what the VP had done was pat his belly while he was busting out laughing.
I had told Meno earlier that morning that I was going for a run after work and he declined to join me. After that incident, he called me later in the afternoon to let me know he'd be joining me after all.
Now I don't usually like working out with him because he NEEDS motivation. He can't push himself. He's always been a jock and he likes having someone yell at him to push harder. Also, it didn't help that my uncle (his dad) was a drill sergeant in the Army and ran his home the same way. I love my uncle, but he's a scary mofo.
We went for a shortish run that evening (Thursday) at my favorite trail. He did ok, better than I did actually. Friday, we were supposed to do weights. It was going to be a modified Crossfit workout of Fran.
Modified Fran
21 / 15 / 9: Alternating between Thrusters (65 lbs) and Horizontal Pull-ups for time.
I forgot to set the timer. Not that I cared because I was dying after and I probably would've forgotten to stop the timer anyway.
He got out of work earlier and was waiting at my house talking to my brother and another friend of ours when I arrived. I changed into my workout gear and let him know that I was going to start.
I set up the bar and the pull-up station and began warming up.
Dynamic Warmup
10 Overhead Pass-throughs
10 Side Pass-throughs (left and right)
3 Rounds of the following (first round slow, easy and relaxed)
6 Overhead PVC squat
6 Push-ups
6 Sit-ups
6 Horizontal Pull-Ups
6 Good Mornings
10 Second hold of the Samson Stretch (left and right leg)
When I was done, he still hadn't come out. I'm not babysitting anyone. I started getting worked over by Fran. He finally came out when I completed the 15-set of Fran and just watch me die as I began completed getting worked over by the 9-set. The last three thrusters were a hell of fight to get over head. And I still had to do the pull-ups.
My forearms were engorged and I was beginning to feel my legs again when Meno asked what he needed to do. I wanted to smack him. When I finally got my breath back, I explained and wrote down the warmup and told him how to do it.
As I was explaining the pass-throughs, my brother and our friend came out. They decided to participate as well. Then it degenerated to horseplay and then the talk of food.
Meno did nothing and we went to Round Table for pizza and beer.
The WHOLE weekend was yardwork catch-up. Boy did it need catching up. But all the hard work paid off as now I can be proud of my yard (front and back).
Yesterday we took the same trail. I kicked his ass this time. But not anywhere near the time I used to have on this trail. It took me about 33 minutes for this run. My BEST time was around 26 minutes. I've got some work to do.
Tonight it's going to be weights:
4 Rounds for time
400 meter run
15 Back Squats (65 lbs)
Can't wait!
GD
p.s.
too long to check. run smiley :)
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