"If I did one more round, I would have THROWN UP!!"

Told ya E, I was going to quote you =)

Today was cool to have a fellow buddy crossfitting with me.  The WOD was:

• For 7 minutes, row 500 meters and
• then do as many rounds of 5 pullups, 10 pushups, and 15 air squats until time is up.
• Rest for 3 minutes.
• Then, for another 7 min, row 500 meters and then do as many 5 box jumps, 10 kettlebell swings, and 15 lunges until time.

For the record, I used the 30inch box and 1 pood KB (which is 35lbs), but didn't count my rounds.  The second set of Rowing kicked my butt!

Also, today was the first meeting concerning the Paleo Challenge for March.  I'd love to give it a shot, but know I can't commit for the month. Mos def next time!  More info of what it is can be found here:  http://cfscpaleo.wordpress.com/2010/02/26/why-paleo/

Last Night... I enjoyed the traffic.

Well, I wouldn't say enjoyed... but I was cool with it. One thing everyone knows about me is that I love to drive.. I love moving... I love having the pedal to the medal while shifting my automatic like it's a manual... I LOVE to drive, period.  Stop and go sucks!  But last night, while taking 30 minutes to complete a 8.5 mile stretch from Crossfit to the crib, I was in my own zone.. I was content and at peace.  I had time to reflect on my day, my workout, and looked forward to what I had in store for the rest of the evening... a shower, lol.  There was no rush on my part.  Normally, even if nothing was waiting for me that evening.. I'd still be in a rush to get to nothing.  Anyway, I think I have made myself clear... Crossfit is my peace.. my harmony within.. or as my friends would say.. my chill pill.

Cindy got the best of me...

Today, I did Cindy.  Its trying to complete as many rounds of 5 pullups, 10 pushups, and 15 air squats.. in 20 min.  I started off pretty quickly killing it.. but then started slowing down about the 11 round during the pushups.  ... I lost count after that, so my estimated guess was about 17 (+/-1).  In the past, I was able to do 15.  My instructor recommends 20 is good, so I have a goal to hopefully reach next time Cindy and I go at it.  Frank 0, Cindy 2..

Note-To-Self: Next time during workouts like this... bring two cups and a bunch of pennies.  As I complete a round, move a penny over.  The more I workout, the more money I make!!!!

Crossfit does not make THREEs drop!!!

Well, Game 1 of my IBM basketball season has begun.  Every Monday for next several weeks, I'll be out there giving it my best.

Today, nothing dropped for me.. in and out, in and out.. pretty discouraging.  But to every story, there is a happy ending.. I know what the rim feels like.  Yes, since my high school days, I haven't been able to touch the rim.  I have to credit this new found feel to my new found love.. squats.  It used to be a HATE relationship, but now, it's a LOVE/HATE.  Hoepfully by the end of the season, I might be able to put the ball inside the rim :)  yep, dunk.  Last time I did that was on my Fisher-Price goal... with the break away rim too.. NOW WHAT?!?!

At Crossfit, they did the 'Fran' benchmark test which would have been a good one to attend, but I needed my energy for the court.  I did feel explosively quick, powerful, and most def spent more time in the air... I wasn't really tired but felt like I could push myself even more.  It's great to find measurable results in anything we do, which I have.  Now, if only I can get the THREEs to drop.

The FILTHY FIFTY

The warm-up was a workout in itself, consisting of 20lb Indian toss run, 2 rds of suicides, 1 rd of suicide/burpees, and then 25lb 200m straight OH walk.

WOD: Filthy Fifty
I performed it in the following order and had to substitute running for DU's.

50 Back extensions (slowed after 30)
50 Wall ball shots, 20 pound ball (suck at it)
50 Burpees (slow, but steady)
50 Box jump, 24 inch box (i killed it)
50 Jumping pull-ups (i killed it)
50 Kettlebell swings, 1 pood (slow, but steady)
50 Walking Lunges (i kill it)
50 Knees to elbows (slow, but steady)
50 Push press, 45 pounds (average)
50 Double unders (400 meter SPRINT instead)(i killed it)

Time: 31 minutes (first person finished about 26, last about 37)
Summary: Could have pushed myself harder, I think :)

My Time to Shine

Couple of times I made my box's blog.. yeah, crossfit places are called boxes because it's nothing pretty... no mirrors and a lot of throwing weights around, bleeding, screaming, and cussing to get the work done.  Good times!

My First Muscle Up!
http://crossfitsantaclara.typepad.com/my_weblog/2010/02/week-3-crossfit-santa-clara-challenge-of-the-weekfreddys-revenge5-rounds5-shoulder-to-overhead-anyhow-185-11510-burpe.html

My First Day...
http://crossfitsantaclara.typepad.com/my_weblog/2010/01/my-entry.html

Ok, get to bed for real this time Frank!

The Beginning

Not sure who will see this, but everyone is welcome to, lol.  Just using this to track my progress.

I need a way to easily do this... and what better way then a search-able blog.  Each day, I will try to post the workout of the day (WOD) and my results from it, being total number of reps or completed time (less is better).  I'll also try to make notes of anything useful.

What has happened before the blog...

I started CF at http://crossfitsantaclara.com/ early Jan 2009.  My first useful data I can provide would be my Crossfit Totals (CFT).  Trying to get the flow down, doing the workout comfortable, alone, without losing technique.... my info was

Movement - Warm / Max
------------------------------

Squat - 45 / 95
Press - 45 / 65
Deadlift - 115 / 135 (with bad form though.. about 245, lol)
-----------------------------------
CFT is 295

Then one month later in Feb...

Movement - Warm / Max
------------------------------

Squat - 115 / 145
Press - 95 / 115
Deadlift - 135 / 185
-----------------------------------
CFT is 445

What does this mean?  I have progressed because I know how to use my body correctly... but have a long way to go!  Have less then hundred pounds to get to 'novice' it appears, lol. (see chart below)

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

Time for bed.  Tomorrow morning is FILTHY FIFTY !!!!!