Yesterday's WOD consisted of:

7 Reps for 7 rounds - 7 Rounds for time
     - 40 lb dumbell (one on each arm) Thrusters
     - SDHP with 70 lb Kettlebell

My time was 14:03

On a nice little note, I had some jeans which I tucked away last month for when they would fit (a complete size smaller). I'm wearing them today!

Roger: Sumo Deadlift High Pull:

http://uk.youtube.com/watch?v=eq_aiYLzgk8


Things were a bit hectic last week, with things breaking loose at work and their need for repair, me in the process of buying a new car, getting sick, early voting... yeah... one crazy week

I did manage to get some training, with my wednesday looking like this:

5 Rounds for time of:
30 30'' Box Jumps
30 20 lb Wall-Ball
400m run

Thursday
Bench Press Work: 4 sets of
- 135 lbs (warmup), 1 set of 10
- 185 lbs, 1 set of 10
- 205 lbs, 2 sets of 5

High Pull
2 Sets of 8 with 80 lbs
2 Sets of 7 with 90 lbs

(experienced quite a bit of shoulder pain here)

Random Ab Work

GTG Pull-ups throughout the day, total 48 reps


Friday's WOD consisted of
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For time... my time was 38:30

Saturday and Sunday I rested out a pretty bad cold. Gained a bit of weight over the weekend as I endulged in a bit of comfort food (didn't go too crazy tho)

Headed to the local globo last night.

Funny how when you're doing CF, your workouts aren't defined by which muscle groups you will be working, but which ones you won't.

I always stand there, kind of looking silly, thinking "No, I worked that yesterday. Yes, I worked that too, and that and the other..."

After figuring out I'd be doing some dumbell military press and dumbell rows, I got off to a quick start

Shoulders were very sore, but I pushed through it. In the end, my callouses cut my workout short. Kind of nasty... one was bleeding and I couldn't help but to feel bad for the next person using it, so after the 4th set, I wiped them off, and headed for the treadmill

At the treadmill, I began running at a solid 10:20/mi and sustained that for a little under 20 minutes. After that, it was time to head back home so I can play with the kid before we put him to sleep

I did enjoy the look on the people around me going "Isn't he going to rest?" Well... at least that's what they were saying in my imagination... maybe it was more like "He looks like he's going to pass out at any moment"

Some interesting things have been going on recently. People have been commenting on how much weight I've lost and how I look better than ever.

I haven't been hopping on the scale for a while since, in the mornings, when I finally make it to the scale, I have already had breakfast. Today I decided to hop on anyway and it read like this:

95.2 Kg
24.2 % BF

For those of you following my journal, you'll know that my scale has some serious issues calculating BF. I've grown to believe that it takes into account your height/weight ratio together with the readings from the electrodes, because, until weeks ago, it was saying I was in the "obese" range of bodyfat... RIIIIIIIGHT


Anywho, that was a nice surprise. The other nice surprise is that yesterday, after doing the following workout...

Bench Press
135# warmup (10 reps)
185# set (6 reps)
205# set (4 reps)

4 rounds of
Dumbell Military Press: 8 reps with 35# dumbells
Reverse Dumbell Raises: 12 reps with 20# dumbells

I hit the treadmill. My objective was to get my "Natural" pace up. By "natural" I mean the pace at which I'd normally run without constantly thinking "You're running too slow"

I set the treadmill at a nice 6, or 10:00/mi, and got to business. I did that at a constant pace for 30 minutes (3 miles). I didn't know I had it in me!!! I'm slowly discoverring the many ways Crossfit has been helping me!

We checked out Galipan, which I hadn't done, even when I lived there. The Teleferico (cable cars) going up the Avila (mountain) are a bran new system. You should check it out if you're ever there

We went to El Hatillo, for some Cachapas, the best I ever had, and checked out the new Zoo up there

It was a blast! The only thing I regret was the friggin airport, which somehow reminded me of a thousand drunken monkeys fighting over a banana... seriously, it was that chaotic!

Still sick... tomorrow it'll be a week without doing so much as a push-up

I think I'll wait until monday before resuming training

The long wait has passed.

My shoulders finally felt good enough to resume PK training, which I did last night, after the gym. I took it easy, practicing a few rolls on a slightly padded surface. It was pretty exciting, becuase I hasn't practiced rolls since April, when I first injured my left shoulder. Before it could heal, I got another injury, this time on both. So, long story short, I had been doing about 100% conditioning since April. Time for that to change

So last nights training consisted of about 20 rolls per side, about 30 lazy vaults and 20 turn vaults. First few vaults were a little clumbsy, but I attribute this to the cold weather (made me feel somewhat awkward). After a few practice rounds, where my foot would clip, I was making it over like a breeze... Ironically, my form had improved dramatically... I guess "envisioning" movements can be effective as well... maybe it was just a good day

Before this training, I went to the gym and did the following

Bench Press
- 1 Warmup round with 135#, 10 reps
- 2 rounds with 205#, 5 reps
- 1 round with 205#, 3 reps (to failure)

3 rounds of
- Dumbell rows with 55# dumbells, 8 reps
- Dumbell military press, 35# dumbells, 8 reps

And in the morning I had a small pull-up workout, so in all, it was a good day

Today I'm heading to Crossfit. I have every intention of finishing the WOD today, despite not being 100% out of this nasty flu... I just feel my body is up to it... hopefully weather won't be too cold