Sept. 29 Crossfit

CFWU x 1, Burgener W/U x 3, use dowel light bar then weighted bar, practice Overhead Squats and Snatch drops and Balances.
Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1


I ended at 95 lbs...this really worked my lower back and shoulders...great workout.

Sept. 25th Crossfit

Beau showed again...I guess he loves this kind of punishment as well.

Warm up:

Row for Cal., Push Press, Box Jump, Sumo Deadlift High Pull,Wall Ball.
Do each exercise for 45sec. rest then do it again.

Work Out:

For time:135 lb Squat clean, 10 reps50 GHD Sit-ups
135 lb Squat clean, 8 reps40 GHD Sit-ups
135 lb Squat clean, 6 reps30 GHD Sit-ups
135 lb Squat clean, 4 reps20 GHD Sit-ups
135 lb Squat clean, 2 reps10 GHD Sit-ups

I used 95 lbs. instead of the 135...Killer workout. I am feeling stronger, but I have a long way to go still. Need to get the diet under control...try to eat more fruits and veggies and cut back on the carbs. Last day of late shift...it is a lot harder to get to Crossfit in the evenings for me...

Sept. 24th Crossfit

A friend of mine from MT that lives near me here in Puyallup meet me at Crossfitsumner today...fun stuff. He found out how hard Crossfit really is...

Warmup:

Active shoulder work and active stretching, Run 1.2 miles to the park, Max rep Push-ups, Practice Wall Ball, Jumping Pull-ups.

Workout:

Johns new girlfriend "Frans ugly little sister":
Run - 2 laps (1060meters)
21 - Wall Ball 20lb m, 14lb w
21 - Jumping Pull-ups
21 - Sit-ups
Run - 1 lap (530meters)
15 - Wall Ball
15 - Jumping Pull-ups
15 - Sit-ups
Sprint - 100meters
9 - Wall Ball
9 -Jumping Pull-ups
9 Sit-ups

Can't remember my time, but it took me a while...pulled my right calf muscle on the 100m sprint, but powered through it.

Sept. 23, 2009

Day off...Angie had Dr. Appt. this morning...Madison is a real handful...lets just say she is more than two people can handle...She woke up crying at 430am and stayed up, very crabby, very uncooperative...not listening...pushed my patients to the limit...got her home and she had lunch and straight to nap time...

Sept. 22, 2009 Crossfit

Did a good workout today...had to modify it as I cannot do muscle ups yet. As perscribed the workout is:

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

I did the modified version for rookies:

Three rounds for time of
28 Pull-ups & 28 Ring Dips
21 Burpees

Took me 35 min. to complete this...first time doing Burpees and they really suck.

Sept. 21, 2009 Crossfit

Did an awesome crossfit workout today I did this one as perscribed and it was a killer:
Crossfit warmup X3

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135# m/95# w)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

I did 12 total reps.

Sept. 15, 2009 Crossfit

Did one of the hardest crossfit workout I have tried yet...wow.

Warm up:

Run 1 lap 530m, 1min plank, 10 Burpees, 1 min plank, 10 Squat jumps.

"Barbara"
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.

Did four of the rounds and only went to failure on the 5th round...man was the tough...looking forward to Sat. Am for the next workout.

JJE

Break

So It has been a while since I have posted, I was in MT for Drill for a week and did a lot of 16oz. curls but on Sunday Sept 13th I did a 1.5 mile run and a bunch of sit-ups and push-ups. More posting to come...

Sept. 1st Crossfit "Nancy"

Did the Crossfit warmup X3

"Nancy" in 33min and 30 seconds...wow

5 Round for time of 400m run and 15 Overhead Squats 45lbs...as RX't is supposed to be 95lbs for men.

This workout was tough, have to work on the flexability to be able to get the OH squats down good.

Aug. 31st Off

Had to take Monday off as I have a new Private pilot student so we went out flying for two hours and had some fun...did slow flight and normal takeoffs and landings...ceiling was too low to introduce stalls...maybe Wed.

Aug. 29th and 30th Off

So I took the weekend off completely...man was I sore...I really needed the time to recouperate. Got a lot done around the house getting the baby's bedroom ready...Still can't believe we are having a boy. Blake Jacob Edwards is the name we have decided on.