As Many Rounds As Possible in 20 Minutes = Ouch!

Today, the plan is to hit as many rounds as possible of

10 Thrusters
10 Pull Ups
10 Sumo Deadlift High Pulls

What does this mean? It means I'll be gasping and laying on the ground at the end of it all. I'll try to use a weight that is doable for me, something that doesn't have me struggling just to complete the lifts. Also, the pull ups will definitely be kipping pull ups, as these are just faster.

However, I've already noticed benefits from the consistent workouts. I don't get as hot while I'm standing around outdoors. Also, I'm able to actually move pretty quickly when I have to. For instance, yesterday I was running a bit late after work to pick up the offspring. So, instead of just walking to the parking lot (about 1/2 a mile), I ended up jogging/running for the truck. The cool thing was, I wasn't out of breath like I used to be.

Yeah, I may still suck and not be in good shape, but I'm getting there.

A Good Beginning

Today's workout should go pretty easily. If I do this right, it becomes more of an 'active rest' day. However, I think I might hit it a little harder than just a rest day.

The main Crossfit website typically recommends either a 3-on, 1-off routine, or a 5-on, 2-off routine for scheduling. With the Brass Ring Fitness program, they have it as a the latter. Right now, using the Brass Ring Basic Program, I'm typically a little tight/sore the next day, but able to move through the workouts. Cardio days like today help alleviate that stiffness without putting too much stress on the system.

One element I try to emphasize during the workouts is a proper warm up. I use the time to help loosen up anything still tight from the previous day's workout. I also use the warm up to work on basic skills, including pull-up drills and the extended Burgener Warm Up. I figure this will help with my strength, flexibility, coordination and accuracy. Of course, warm up for a cardio day like today simply involves either swimming, biking or running at a slow pace to 'loosen' things up before I really apply myself.

Planned Workout:
40-60 Minutes Cardio (bike)


Well, as expected, things went pretty smoothly. I got a little later start than expected, waiting for the wife to get home. Afterward, I jumped on the bike and hit the road under cloudy skies. The legs were a bit tight, so I didn't try to push the pace too much. I covered almost 14 miles in around 51 minutes.

Actual Workout:
51 minutes @ 13.6 mph.

Hello World!

Okay, so I've been trying to stick to Crossfit for a little while now, starting at the beginning of 2008. The decision came after I ran a marathon and realized I wasn't really strong, fast or flexible. I found the Crossfit website and did the workouts on and off. When I did them, I showed noticable improvement. I slowly started substituting the main Crossfit Workout Of the Day (WOD) for my normal running, swimming and biking routines.

I'm just starting back after being off for nearly 3 WEEKS! Let's just say that illnesses that mess with your sleep patterns make you vulnerable to other ailments. Currently, I'm in the middle of Week 3 of what I'm calling my "Return to Fitness" plan.

All I can say is, if you want to stay fit, try not to get sick.

So, some days I will follow the main site WOD, while some days I will mix up the exercises. Currently, I'm using workouts from Brass Ring Fitness. They have a great starter/basic program that is good to build up some general fitness. I'll probably use this for a few more weeks, then transition over to the main site. Why? Because I don't think Brass Ring's Basic program includes enough strength work.


Planned Workout: Rest Day