So on to the WoD – for some reason my phone was unable to load the CFFB site this morning, so i ventured to the CF site and today was a rest day… so Sunday’s workout was:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My result:

15:40

i stopped the clock when jogging from the upstairs track until i got back into the weight room and i did the 55lb dumbbell swings. running sucks and so do pullups. i was extremely disappointed in my 400m times, but that’ s what happens when running/endurance is severely lacking in a workout. definitely room for improvement.

Today’s WoD:

5 rounds for time:

Sprint 100 yards
6 Right Arm KB Power Snatch 2 Pood (substituted 75lb DB)
6 Left Arm KB Power Snatch 2 Pood (substituted 75lb DB)
12 Pull Ups

My Results:

22:37

sprints weren’t much of sprints and pullups again, killed my time. first day back after a week off due to travels and i felt like i hadn’t worked out in a month! felt good to get back into the swing of things, though.

after the workout, got some agility ladder in, but didn’t have time to get much else in – traffic was ridiculous this morning…

last sunday i went down to San Antonio, TX for the spring NiUG (National iMIS User Group) conference. iMIS is the program that we use at Pheasants Forever for our customer records. i went to the same conference last year in Orlando, FL – and i knew VERY little about the application. this year, i had a better grip on the program as i’ve been an instrumental figure in the development of our setup and have become the resident expert in all things iMIS at PF. having this experience in iMIS and going to an iMIS conference really was beneficial – as i was able to ask more specific questions; questions that answered an issue we were having at PF. it was kind of nice not being completely overwhelmed with total newness.

the first day was spent working on SSRS (SQL Server Reporting Services), which i think i am going to be quite fond of once i delve more into that realm. it was a good class and i think this will benefit MANY of the departments at PF. it was a rough start, because i didn’t have everything setup locally on the laptop that i brought down to do all the work and i continued to work on getting the laptop setup completely during ‘down’ periods throughout the week (finally getting it COMPLETELY setup sometime on wednesday afternoon). i was running into a handful of problems because i was running windows 7 operating system, running iis 7.5 and SQL Server 2005 (i do have SQL Server 2008 installed on this machine as well). through this process, i found out that iis 7.5 and SQL Server 2005 have some compatibility issues and i did a lot of installing/uninstalling/reinstalling of different components until i finally got it all configured correctly. then, i searched and searched on how to install Visual Studio 2005… not a lot of help there… for those looking, it’s a part of the SQL Server 2005 installation – relatively well hidden under the advanced settings > Client Components > Business Intelligence Development Tools (durh, of course </sarcasm>). and of course there are compatibility issues with SQL Server 2005 and windows 7, so update after update was installed…

moral of the story, i’m very good at installing SQL Server 2005 and 2008, including Visual Studio, getting SSRS running on a SQL 2005 server and windows 7. it’s just a pain in the @$$.

so the conference was a blast, met some more great and wonderful (and mature) people. networked like a mad man and got some ideas for making things at PF more efficient – hopefully, people listen to me more

i’ve been to two of these conferences and both times i’ve learned so much it’s unreal. the hardest part is retaining all that i learn. we can only hope that i’m able to continue going to these conferences and become even more valuable and helpful to PF.

Today’s CFFB WoD

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

My Results:

I misread the weight requirements and went with 255 (80% of my recent 1RM of 320) – instead of 85%. it was pretty easy for me. i did use straps because i always use straps anytime i clean over 225. i’m thinking of starting anew with the clean record keeping and not using straps at all (i know my weight will drop considerably without straps)… any thoughts from the web-o-sphere?

post WoD: because i was late this AM, i didn’t get to the squat workout i was hoping to get to today. i did however get some plyo box work in and did some agility ladder work. disappointed that i didn’t get my workout in on wednesday (slept in because i didn’t feel the greatest), but today felt pretty good. and next week i’m out of town for a conference, so i’m not sure if i’ll be able to workout anywhere.

i’ll find some time to write about the conference later…

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.*
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

My Results:

135lbs, one drop (last set) finished in 12:20 – running clock (including the 2 minute rest).

the weight might’ve been a little light – but i’m glad i stayed there, because my forearms were on fire last set (hence the one drop).

Post WoD, i did the bench 10-8-6 and got some back rows in. the plan is to get clean and deadlift on wed and squats on frid (hopefully, by then my hammy’s will be ready to squat again).

on the bright side, i got the okay from the wife to workout MWF (instead of MWT), so my workouts will be more spaced out – yay!

also of note, my 100 push up challenge is going swimmingly – 1/4th of the way done. it starts to get difficult pretty soon – if memory serves.

5x overhead arm locked (anyway possible) 185lbs
10x pushups
15x GHD Back Extensions

My Results:

5 complete rounds and the 6th round i got the overhead lift and pushups done.

GHDs were not my friend. otherwise, not too bad.

Afterwards, 5-3-1 in bench and hammy still buggin so i’m taking this week off with squats.

Doing the CrossFit Football workout for today, which consisted of:

4 rounds of 7 cycles, one cycle:
power clean, front squat, push press, back squat and good morning.

rest 90 seconds between rounds, and during the round, no dropping of the weight. a drop costs a penalty of one burpee at the end of the workout.

My results:
1x 95lbs
3x 115lbs
2 penalties (drops)

i didn’t know what weight to use for this workout, so i started out at 95lbs for the first round. it wasn’t easy, but i decided to go up for the second round to 115lbs. this wasn’t easy. and while my forearms were burninating the neighborhood, i finished with only two penalties.

i finished up with 3×5 in bench and felt the bad kind of pain in my hammy on my second set of 3×5 in the squat, so i stopped. twas not a pop, but definitely NOT a good hurt. hoping tomorrow feels better.

3 Rounds for time:
10x Standing BroadJump
21x Kettlebell Swings 2 pood – i substituted a 75lb DB, since we don’t have KettleBells
24x pushups

My Result:

7:33

was a LOT more intense than i thought it would be (i should really stop thinking these workouts to be easy at face value). after the workout and an acceptable rest period, i did a 5-3-1 power clean workout and 3×5 in the deadlift.

Note to Self:

i need to add a page of all-time PRs and current PRs for the various lifts and workouts that i do on a regular basis, at least the 4 core lifts (bench, squat, power clean and deadlift) and some of the BFS exercises (vertical, standing broadjump, pro-agility, etc.).

My Results:

18.0s, 17.3s, 18.4s, 18.2s, 19.4s, 18.8s, 18.2s, 17.6s,
17.7s, 18.0s, 19.5s, 20.0s, 18.1s, 17.8s, 17.6s, 16.5s

i did take a 2 minute halftime break and in the 4th quarter, my 3:1 rest to work ratio turned into more of a 4:1, but i got them all done. the times were VERY discouraging, because they’re way too high and yet, i will be sore.

After catching my breath and a two lap (indoor) walk/jog/stumble cool down i did some work on the agility ladder and tested out a couple new exercises i found on the internets… will continue to play with the ladder.

Addendum 1/19/10: My calves locked up on me multiple times yesterday, and my lovely wife massaged them last night. it was a painful experience for me and i think she had much to much fun causing said pain. i do thank her for that as i am able to walk a little easier today.

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups (substituted 15 reverse pullups and 15 dips)
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders (subsituted 30 knee-to-chest jumps)
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

My Results:

35:40

conditioning proves to be once again a limiting factor. pullups are still the suk. don’t have rings so muscle-ups aren’t an option and i don’t think i would’ve been able to complete this workout if i were to do the true sub for muscle-ups (3 pullups and 3 dips for one MU). also ran into an issue with the double unders (doubles with a jump rope), did not have a jump rope long enough, so i subbed the knee-to-chest jumps to simulate the double under. also the 300 foot walking lunges were UGLY and i did not use the plate on the second 150′ (i could feel my hamstrings about to explode). it will be interesting to see how well (if at all) i can walk tomorrow.