Day 67 & Day 68 CFF – Push, Pull, Mile, Burpee

Thursday June 25, 2009 – 5:00 PM

Another hot day, another CFF workout. Came to the gym feeling great, and ready to roll. Thursdays are typically longer WOD’s although I didn’t remember that until halfway thru the WOD. There was no strength work on its own today.

WOD:
AMRAP (as many rounds as possible) in 20:00
10 Push Press (35K)
10 Pull Ups (Green Band)

Completed 9 Rounds + 5 Push Presses

I’m not sure of the exact breakdown, but I was flying up until the 10:00 mark and then just hit the wall. As I stated earlier, thursday is the longer workouts, and I hadn’t paced correctly to ensure I would have enough energy to finish well. Had I paced properly, I think I could have gotten to 11 rounds.
Felt great afterwards, I was a sweaty mess, it was awesome.

++ Rx’d on this was 40k, so I was nearly Rx, which is great, and I actually did more weight than the women Rx, that is something that doesn’t happen often
–Need to pace better

Weight: 207.2 – Down From yesterday, good to see, lots of water weight, but we’ll take it!

Friday June 26, 2009 – 5:30 AM
Back to the GYG for the first time this week. It felt good. Looks like Lisa has become a pretty permanet fixture in the GYG, with Season on her way as well, I’m guessing Audra has been recruiting. Nate should be back from Fishing next week, and Pete is working back in after his injury. Brandon and Matt L were there as well…pretty full class for 5:30am

Strength – Ring Dips – 6 sets of AMrAP with the Blue Band
11-8-10-8-10-8-8

WOD – 15:00
Run 1 Mile
When Back, do AMrAP – Burpees

8:07 Mile
51 Burpees

This one excited me when I saw it. Because “the mile” is something that has been measured throughout your whole life, it makes for a great benchmark. I haven’t done it that often, but I’ve been doing it since 5th grade, and I think I remember all of my times.

5th grade: 7:10
10th grade: 5:36
12th grade: 6:10
13th grade: 6:26
16th grade: 8:30
Today @ CFF: 8:07

I know I’m going to get faster. So that is cool. I didn’t leave much for the burpees, b/c I wanted to kill the mile. The one good thing about my burpees was that I didn’t rest, not once. I took about 30seconds after my mile, then got right into them, they were sloppy, but I did them, true to form, every one.
They will get better as I get stronger. Season said she was thinking about riding her bike to the workout. I think that’s a fantastic idea. Perhaps I can get my bike out and do the same. That would definitely help me get acclamated on it.

++Super happy with my mile time
–Burpees were sloppy and slow.

Weight: 206.4 – Slowly working my way down to 197. @ 197 I get to go have a delightfully horrible meal that is not anywhere close to good for me. Chicken Tetrazinni from Papa Joe’s on the south side. My favorite meal of all time. I chose 197 because I figure I’m going to gain at least 2lbs from that meal, but prolly not more than 3. I told myself that once I’m under 2 bills, I’m under for life.

CFF – Day 57

Though I didn’t go to bed early enough, and Evan decided he was hungry at 2am, I feel good after the morning workout. I still have the weird sensation in my middle right back. Like it is falling asleeep, very odd. Krissy thinks a nerve might be pinching, which makes sense, b/c she also said my back was very tight, which she has never said before. (Krissy is a F’ing kick ass massage therapist – she graduated massage school a few years ago with high honors, suma kum laude, #1 in her class, all that crap…she’s the best, and she is always in training improving and learning new technique – if you want her #, let me know)
We didn’t have time for her to fix it, but knowing that its probably not life threatening is a relief.

Strength work: Push Jerk 3-3-3-1-1-1 @ 30k-40k-50k-60k-65k-70k
The 60K, 65K and 70K are PR’s – Last time we did this I stopped my last set at 55k and felt I could do more, and, well, I’m happy I was right.

WOD: 10-9-8-7-6-5-4-3-2-1
Burpee’s
Push Jerk (50-65% of your max weight)

11:18

Normally I would have done 30K, and the guy I usually pace with was doing 15K, but I think he hurt himself- so since I was feeling good about my PR of 70, I decided to do the 50% and go at 35K. It was a really big challenge for me. Eagle was at 40k, and beat the hell out of my time, but it is nice to be in range with him on the weight.

++My form was very good in the WOD and the strength, as you get more tired, if you have good form on this movement, it really takes the burdan off of your arms and shoulders
–Burpees really slowed me down today, I got through it using the full burpees, so that was good, but need to get faster.

Weight: 209.8 – I’m in the Zero’s!!! I’m pretty happy about this b/c I felt heavy this morning. I believe that is 30.1 lbs lost since Bill took my weight before I started eating right. That rules. 12.8 lbs more until I’m going to the south side for some yummy din din.