CF 080810

Oops! I forgot to post yesterdays workout.

CF WOD: Run 5k for time.

My time: 28 minutes.

This is the first time I've completed a 5K outdoors. I ran at 2:30PM and it was brutally hot. The temperature was 102 degrees, but on the track with no shade it must have been higher.

CF 080811

Todays CF WOD:

For time:

• 10 GHD Sit-ups
• 10 Hip & Back Extensions
• 95 pound Thrusters, 30 reps
• 50 Pull-ups
• 30 GHD Sit-ups
• 30 Hip & Back Extensions
• 95 pound Thrusters, 20 reps
• 35 Pull-ups
• 50 GHD Sit-ups
• 50 Hip & Back Extensions
• 95 pound Thrusters, 10 reps
• 20 Pull-ups

My workout:

• Back extensions (9)
  
• Sit ups (9)
  
• 95 lbs thrusters (21)
• pull ups (21)
• Back extensions (15)
  
• Sit ups (15)
  
• 95 lbs thrusters (15)
• pull ups (15)
• Back extensions (21)
  
• Sit ups (21)
  
• 95 lbs thrusters (9)
• pull ups (9)

23 minutes.

CF WOD 080809

Todays CF WOD:

Five rounds for time of:

• 155 pound Hang squat clean, 9 reps
• 15 ft Rope climb, legless, 3 ascents

My workout:

• 95 lbs hang squat clean (9/9/7/5/5)
• 15 ft rope climb (3/3/2/1/1)

I didn't keep time. My back has been bothering me so I didn't push the weight or reps. This was a great workout. My forearms and hands really feel it. Next I rope climb I have to remember to wear longer socks.

GBJJ 080807

Jiu jitsu fitness is totally different than Crossfit fitness. Good thing I don't have either or I might feel bad about lacking the other!

Today I trained for about 1.45 hours. After a nice warm up we covered back mount submissions. Fretson choke, rear collar choke (I forgot the japanese name), and rear choke with knee in back. My face and neck are pretty ripped up from this one. Gi chokes are painful! I have to remember to forget my jacket next time.

We finished with about an hour of rolling. I sparred two white belts that I handled pretty easily (thank goodness) and then rolled with a brown and a blue. I thought I did well against the brown, but then I hit the wall and basically acted like a rag doll for the last 10 minutes.

No CF for me today. I am feeling the pain.

CF WOD 080806

I debated for long time whether to do todays WOD or yesterdays. I decided to go with today's so I would be on schedule. If I don't like tomorrow's workout, especially after jiu jitsu, I'll do yesterday's tomorrow. (5 x 5 back squats.)

As prescribed:

• 21 DB snatch right arm (45 lbs)
• 21 DB snatch left arm (45 lbs)
• 42 pull ups
• 15 DB snatch right arm (45 lbs)
• 15 DB snatch left arm (45 lbs)
• 30 pull ups
• 9 DB snatch right arm (45 lbs)
• 9 DB snatch left arm (45 lbs)
• 18 pull ups

My scaled version:

• 21 DB snatch right arm (25 lbs)
• 21 DB snatch left arm (25 lbs)
• 21 pull ups
• 15 DB snatch right arm (30 lbs)
• 15 DB snatch left arm (30 lbs)
• 15 pull ups
• 9 DB snatch right arm (35 lbs)
• 9 DB snatch left arm (35 lbs)
• 9 pull ups

For the first time kipping pull ups felt easier than regular pull ups or chin ups.

back in the saddle

Today I returned to Relson Gracie Jiu Jitsu, Austin. I trained under Phil Cardella at this school for about 2.5 years and earned a blue belt before stopping when we had our first child. Now, 4 fours and 2 children later, I'm ready to make a comeback.

This morning I attended the AM class. Some observations:

• The attendees seem more experienced and athletic than they did 5-6 years ago. Jiu jitsu is more mainstream and the bar has definitely been raised.
• Everyone was very humble, outgoing, and respectful.
  
• The school is no frills, with mismatched mats, weights, etc. I like it a lot.

One of the reasons I enjoyed high school athletics was that each sport had its season. I think I'm going to take the same approach. 3 months of jiu jitsu, 3 months of boxing, 3 months of rugby 7s, maybe 3 months of crossfit classes or a new sport. And I intend to supplement all of this with crossfitting on my off days.

CC WOD 080801

Last workout at Crossfit Central for the forseeable future. It was a good one.

• For time:
• run 400 m
• 1-2-3-4-5-6 reps of:
• ring dips
• overhead squat (95 lbs)
• kettle bell clean and press (35 lbs)
• run 400m
• 6-5-4-3-2-1 reps of:
• ring dips
• overhead squat (95 lbs)
• kettle bell clean and press (35 lbs)
• run 400m

I finished in 24:13, second to last in the class. My buddy terry was ahead of me on the last 400m run but he stopped to throw up.

I'll write a summary of my experience at CC and my plans going forward in a few days. All and all I really enjoyed my time at CC and learned a lot.