Training Week of February 16-22

Got off to a Strong Start thius Week so Far and have continued the Push!




Monday work out was Crossfit:

Strength 5-4-3-2-1 bench press. Increase by ten pounds every set. At the end of each set max push ups. every 4 min will do another set

Began with 235lbs  ended with 275lbs - I did approximately 20 pushups each time as well. - I felt strong 

WOD  10 Minutes AMRAP

• 150 Jump rope Double Unders

• 40 ABMAT Sit Ups
• 30 Kettle Bell Swings
• 20 box Jump overs
• remaining time C2B pull up I got 15 of them

Tuesday I felt Good and after a 12 minute Hill climb on the Exercise bike I decided to do my 1st Challenge of 1 minute Burpee Backflips.
 I lasted a whole 40 seconds before the Dizziness set in and I had to re-set.

I did my first 8 in 30 seconds, so now I am ready to train volume and work on the dizziness factor.

Here was that trial run
https://www.youtube.com/watch?v=DGGWz6iHkQo


Wednesday's Workout got cut short by a family emergency, but later in the day I took the dog on a 2 mil Jog in just under 20 minutes.

Thursday's Crossfit Workout SUCKED in a good Way!

10 MIN of Jump Rope Double Unders in Unbrokern Intervals of 10 up to 50. if you only get 9 out of 10  you have to start over.   I made it to 50, but ended up doing over 250 total DU

10-20-30-40-50-40-30-20-10

Then Same thing with Pull Ups 10 MIN
2-4-6-8-10-8-6-4-2 - Made this No Problem

WOD
5 rounds (45 seconds per round)
-60 m sled push - 90 lbs
-max air squats for remaining seconds upon completion of sled push. (total 60 for the Rounds)

I'll do another Challenge later this week and focus on not getting Dizzy!

Training Week Feb 9-15

I got in some Good Training sessions so far, but not nearly where I need to be to break this World Record.

I need to lose weight... plain and simple.

Monday - Tuesday  Crossfit workout: Wall Balls, Box Jumps, Burpees, Hang Cleans, Double Unders

- I felt Strong, but need to step up the endurance.

Wednesday was a tough one - Took the dog and youngest to the Track.  Mistake!  The workout was not tough, because there wasn't enough free time to really do much.  However I did get in some 200M sprints, Standing Jumps, Burpees, Handstands, and Lunges.   I re-learned a valuable lesson on Wednesday night...  Being 20# heavier than I need to be, makes me slower and everything is more difficult.   Example:  200M sprint time used to be 29-31 seconds.  I was in 180-190lb Category  Wednesday in the 205-210lb category My time was 35 seconds.  NOT COOL!

I realized the Easiest way for me to break this record is to Lose weight and train in 30sec -1 minute intervals at 100% of my ability.

Thursday am:  Hip and Knee were hurting from the sprints (another backlash of 20 extra lbs.)  So I got on the Exercise bike for some Hill intervals for 25 minutes.  Felt Good, Pushed it hard for 45 seconds at a time.  I also got in some explosive movements (Jumping squat presses with 30lb dumbbells) and Dips.

I plan on Testing my 1 Minute Burpee Backflip on Saturday... Feb 14th, 2015.

Cutting back on Calories and Carbs Beginning Today.  I am 100% confident that once the weight is off, the Record will come!

The Next Challenge has Arrived!

Goal for 2015:

Beat This Guy and Own a Guinness World Record:
Most Burpee Back Flips in One Minute


Training for this started back when I was 9 years old and learned my first Standing back tuck.    I've been doing them ever since and methodically training to be able to always do back flips.

I have focused much of my training on Explosive movements such as Box Jumps, Jumping Rope, Sprints, Power Cleans, weighted Squat Jumps etc.  I have been doing these movements for many years to keep the muscles going.  abs and core is also a huge part of the training regimen.  people do not realize how much ab strength and core work it takes to throw standing back tucks.  It's crucial!  I don't have much of a vertical leap, but I have flexible hips, explosive power out of the gate, a strong core, and the knowledge of how to get around.

My Current Training is More Hyper focused on being able to go Solid for a minute without fatigue.  I don't want to just break the record... I want to destroy it!  I want to make it so the next time someone thinks of attempting it, they realize they simply cannot do it.

Crossfit, Sprints, Cardio and losing a few pounds are my main focus right now.

Workout for Feb 2nd 2015:
1 Mile Warm Up (9min)
55yds of each  of the following exercises.  (Football Field - Every 5 Yrds Up and down like a snake:
Sprint
Jog
Lunges
Skips
Handstand Walks
sprint
Deep Squats
Karaoke down and Back
Jog
Front Handsprings (Headsprings - Wreslting Style)
Cartwheels down and back
sprint
Jog
Frog Jumps
Jog it out for 400M

Finish with 10 Burpee Backflips

Workout for Feb 3rd 2015:
Crossfit:  Warm Ups 80 Double unders, pushups, Stretching, Hand Stand holds, 200M Row
Strict overhead Press: 4x5 @ 125lbs

Partner WOD:  8 Rounds:
5 Handstand push ups (I did 30 out of 40)
10 Deadlifts @ 225# (I did 20 out of 80)
15 Toes to Bar (I did 65 out of 120)
20 Wall Ball throws w/ 20#  (I did 75 out of 160)

Total time: 16:03

Later this week or Early next week I am going to test myself for one full minute and see where I am:

Stay Tuned!

Crossfit journal 4/5 -4/6

Friday workout.
Partner - Trevor Hansen
60 power cleans @ 135lbs
100 burpees
100 box jumps. (24")

Partner runs a 200m while partner #1 begins and when they switch partner #2 picks up where #1 left off until  it's done
Time 24:39.

We then hit the tire 20x each arm with the big sledge


Saturday workout

50 double unders
20 knees to bar
Overhead walk for 20yds. @ 185lbs
Time : 16:28

CrossFit Journal 4/3

WORKOUT:

10 ROUNDS for time:

 - 325 Meter Run
 - 5 Deadlifts @ 225lbs
 - 5 Handstand Push Ups

Total Time: 36:30 - The Running Sucked for me... I couldn't keep a decent pace after round 3.  I need to step up the "Gas Tank" and get moving.  This workout was brutal - but I am glad I didn't quit.  the time ran out - but I finished anyway becuase I needed to... For me!

CrossFit Journal 4/2

strength-
3 rep max overhead squat:  155lbs (Felt I could have gone as high as 185... Next time 

MetCon-
Perform 50 Overhead squats (95lbs) for time.

The bar starts on the floor. Every time you put the bar down, perform one rope climb or 10 burpees.

20 Reps - Rest and Rope climb

15 Reps Rest and rope Climb

10 Reps (Rested on shoulder)

5 Reps

Total time: 6:09 - Felt Strong until the end.

I then worked on a Few kipping exercises... and nearly got a Rings Muscle up.  Didn't get it and as punishment  - had to rep out 10 Burpee Backflips

CrossFit Journal 3/28

Strength-
1 Rep Max Bench Press:  315lbs... Baller Status

MetCon-
15 Minutes: AMRAP 

10 One arm dumbell Power snatches (35lb KB)
15 burpees
50M Bear Crawl

Got through 4 Full rounds in 10:45  Had to run... wish I would have stayed to finish.. this was a fun one!

CrossFit Journal 3/27

WORKOUT:
21 Hanging Squat Cleans (95lbs)
21 Ring Dips
200M Run
200 single under jump ropes
15  Hanging Squat Cleans
15 Ring Dips
200M Run
200 single Jump ropes
9  Hanging squat clean
9 ring dips
200M run
200 Single under jump ropes

TIME: 16:45

Challenge: How Many Burpess during the song "Let the Bodies hit the floor
 - These were my 1st 5 Burpees: - Got 25 More After these

Burpee Backflips

CrossFit Jounal 3/26

1 Rep Max Back Squat:  @ 305lbs - Felt OK - but definitely not where I need to be.  Still need to strengthen my back and leg muscles after my car accident and rehab last Feb.  (That is not me... I wish!)
















Workout: 

BOX JUMPS (24") and Ab Matt Situps
 - 50 Reps
 - 40 Reps
 - 30 Reps
 - 20 Rpes
 - 10 Reps

TIME: 15:35





 - We then did BIG BOY Tire Flips!

CrossFit Workouts - Journaling update

Monday 3/11
70% Max Front Squat (185lbs) OTM for 5 Min - 3 Reps each min

21 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
15 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
9 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
TIME: 10:43

Tuesday 3/12
4 Rounds for Time:   400M Run
                                15 Sec L-Sit
                                10 x Deadlift (225lbs)
TIME: 14:51

Thursday 3/14
Max Height Box jump (1-step)  = 48"
10 Min - AMRAP
 - 5 x Overhead Press (115lbs)
 - 10 x Deadlift (115lbs)
 - 15 x Box Jump (30")
6-Rounds (felt I could have done more... :( )

Friday 3/15
Ladder 1,2,3...15
Burpee, Wall Ball, Ab Matt Sit Up
TIME: 24:04 - KILLED IT!

Tuesday 3/19
1 Rep Max Hang Clean: 185lbs
 6 Rounds: 1 x Rope Climb
                 5 x Clean and Jerk (135lbs)
Got through 2 Rounds of Rope and then Just Clean and Jerk to finish
TIME: 10:43

Wednesday 3/20
1 Min Max Reps: - 4 ROUNDS!
 - Pull Ups
 - KB Sumo Deadlift High Pull (53lbs)
 - Double Unders
 - Row (Calories)

ROUND     1        2         3         4
PullUps       30     25      11      11
KB Sumo    30     25      20      24
D/Unders    14     14      20      16
Row Cal.     14     14      14      16
TOTAL:   298

Thursday 3/21
1 Rep Max Overhead Press = 205lbs
3 ROUNDS for time
 - 20 x Overhead Press (95lbs)
 - 20 x Burpees
 - 20 x Toes to Bar
TIME: 14:05

Workout Monday 10-10-11

Just needed to get out and Stretch the Legs.

Ran 1.25 miles in just under 10 min.

Felt good to go hard for 10 min. straight.

Need a Long Run this week before Sat to reach my 12 mile per week goal.

Heading out Wed. for a good 3-4 miler.

Workout Tuesday October 4th

RUNNING IN THE RAIN!!!!

Man that was a Great run! - Smell of Fresh Rain in AZ... nothing Better!

total distance: 3 miles

total time 26:15

Avg 8:45 min mile for 3 miles... Felt Great! no IT Band issues!

Total for the Week so Far.... 4 miles Trying to get to 12 each week.

Workout Monday Oct. 3rd

Tonight we are going Straight up CROSS FIT:

400M Run
30 x Box Jumps (24" Box)
30 x Wall Ball w/ 20# Med Ball - Full Squat and throw to 10ft each time

5 ROUNDS for TIME!

Goal time: 20 min flat or Less!


I will post times Later tonight! it will be a Track workout should have 4-5 Of us there! Can't wait!

WORKOUT UPDATE:!!!!

Total Time: 25:54. That was REALLY Tough.

Had 4 of us total.. Everyone under 29 min.

Partners:

Rusty

Dan Filburn

Courtney Guinn

Workout Saturday Oct 1st

Running:

Decided to run at a much slower pace to see how far I could go.

Made it about 3 miles and called it a good run. Wasn't really keeping track and felt Like I could have run even further...

Google mapped the course to see how far

Time: 26:00 - ish about a 8:45 mile pace. It felt good to just RUN again. It's been a while I need to find out how far I can go without the IT band hurting.

I liked that pace -felt strong...

I'm going to start long runs each Saturday - Work my way up to 6 miles for now.

Workout for Wednesday Sept 21st

Workout for tonight... Continue the Cardio push to drop some lbs... Life just gets easier when I drop under 190lbs.

Outdoor - Track Interval Running Workout:

- Warm Up: 1/2 mile - 4:00 (Jog to the Track - exactly .5 miles from my home)

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

Jog home to cool Down - 1/2 Mile = 5:00

Total Workout Distance: 2.5 miles

Total Time: 30 min

Total Running Time: 19:20 = avg of 7:30 mile

Exhausted

Workout Tuesday Sept 20th

OK, so i slacked off a bit towards the end of last week.

But I'm BACK! - no looking back.. just keep on moving forward.

Workout details:
Limited for time... So I did a Treadmill Running Test.

Gave myself 10 minutes to go as FAR as i could go on my treadmill. 1st time trying this

- Time: 10:00 min.
- distance: 1.26 miles
- Pace: 7:58 p/mile pace. - Or avg about 7.6mph

NEW GOAL? Make it 1.5 miles in 10 Min. on the Treadmill. which is a 6:40 p/mile pace and 9mph.

That would be Brutal! Why not!

Workout Wed 9-21-11

Part 1: Morning Cardio

Woke up Early for some 5am Basketball.

- 5 on 5 for nearly an hour.

Part 2: - High Intensity Strength Training

Warm Up:

- Side Walking Push Ups w/ Arms on Bench x 10

- Box Jumps - fast and decreasing in height x 12

REPEAT but with Feet Elevated this time on Bench

Main Workout: Used my own 3-5-3 Method of Training

First 3 Exercises:

- Dips x 20 (Bodyweight or 30# weight with Feet)

- Curls x 20 (25#-30# Dumbbells)

- Reverse Pull Ups x 20 - Bodyweight

Repeat Each for 15 reps (No rest)

Repeat each for 10 Reps (No Rest)

2nd 3 Exercises:

- Single Arm rows x 15 (40# dumbbell)

- Sandbag Military Press x 15 (70# Bag of Sand)

- Bench Press x 15 (165#-185#)

Repeat each for 12 Reps (No Rest)

Repeat each for 9 Reps (No Rest)

And DONE! Arms were on fire and Fully Pumped

Partners: Rusty Tingey and Dan Filburn

Workout Tuesday 9-20-11

Went the Cardio Only route Today:

Body For Life 20min Cardio

Treadmill Run: 1 incline

2 Min Warm up - 3.5mph

Min 3: 6mph

Min 4: 7mph

Min 5: 7.5mph

Min 6: 8mph

Min 7-10: Same as 3-6

Min 11: 6.5mph

Min 12: 7.2mph

Min 13: 8mph

Min 14: 8.7mph

Min 15: 6.7 mph

Min 16: 7.5 mph

Min 17: 8.3 mph

Min 18: 9mph

Min 19-20 Cool Down 6mph down to 3mph

Total distance: 2.27 miles

Interval Portion: 2 miles 16min = 8min mile avg

I'll try and be faster next time

Workout Monday 9-19-11

I am planning on Posting ALL of my workouts, in the hopes that:

a) - I will have a record of what I did

b) - use as motivation to actually orkout so I have something to Post

c) - Use for future use as these workouts will be changing my entire fitness level, body and mind

Monday's Workout:

Warm Up: - Jog 1/2 mile to WW Track

Football Field SNAKE: - The Entire Length of the Field - at 5 yd Intervals: (20 of them.. each at 55 yds (Width of the field)

- Lunges, Crab Walk, Side Squats, WheelBarrow (carry) Sprint, Bear Crawl, Grapvine both sides, Jog, Hops, Long Jumps with Burpees, Kartwheels, Jog, Lateral Movement - both Sides, Sprint Backwards, and a few others I can't remember - BRUTAL WORKOUT!

finish Up: SPRINT NFL Lineman Fitness Test - 25 Yd suicide. down and Back = 300 Yds in less than 70- sec.

Cool Down: Jog 1/2 Mile Home

Partners: Garret Biggs and Rusty Tingey

IT'S TIME!

After a Disney Cruise at the beginning of 2011, and then a Family Beach Trip to San Diego without cutting down to a "Beach Happy Weight" It is not TIME!

Time to FOCUS
Time to ACT
Time to GET TO IT
Time to INCREASE CARDIO
Time to INCREASE INTENSITY
Time to STOP USING EXCUSES
Time to LOSE WEIGHT

NEW GOALS:

GOAL #1:
Comfortably weigh in at any time UNDER 190

GOAL #2:
Run a Sub 6:30 mile again

GOAL #3:
Run a 59.99 or faster 400M

GOAL #4:
Post ALL My workouts here on this Blog!