Work Out of the Day (7/30/09)

w/u: Jump-rope x 100, 0.60 jog (decent pace)

As many rounds as possible in 20 minutes. No rest between exercises, but you may rest between rounds, but the goal is to do as many rounds as possible.

10 Wall Ball Shots, 22.5 lbs ball
10 Glute-Ham Sit ups (using Roman Chair)
10 Back Extension (using Roman Chair).

If you don't have a Roman Chair, substitute various ab movements, (sit up, leg raises etc), but increase reps to 12-18. For back extension, just do laying back extension.

Work Out of the Day (7/29/09)

Run

w/u. Misc Loosening up, squats x2-10r, chair tricep dip x2-10r.

Distance: 3.25 miles
Pace: Tempo: 9 minutes warm-up pace, 9 minutes tempo pace (uncomfortably fast pace that you can maintain for 9 min, cover as much distance as possible; cruise in the remainder of distance, but faster than warm-up pace.
Elevation: +96, flat
Surface: Mixed: hard packed trail, concrete and asphalt bike path

Work Out of the Day (7/28/09)

w/u: light jog for 5 minutes, misc. loosening up.

Cross Fit = Cindy workout.
As many rounds as possible in 20 minutes
5 pull-ups
10 Push-ups
15 Squats (unweighted).

If you cannot manage the pull-ups, substitute horizontal pull up (a bar at waist height, lay underneath bar and pull yourself toward bar, try to get 8-10 reps).
Do no rest between exercise but you can rest between rounds.

The Everyday Reference Library

As I was sorting my books when I was unpacking, I came across "The Everyday Reference Library", copyright 1957 (1st copyright 1948). It is about as thick as a hardbound dictionary and organized like an encyclopedia. The book is divided in 3 parts:
Part I; Usable Information For Your Home
Part II; Usable Information About Business
Part III; Usable Information for Self-Improvement and Recreation.

The book really is a reference book for nearly all aspects of a persons life (circa 1950's). But the irony is, most of the advice that I have come across in the book still pertains; not that I am really surprised by this fact.

Some random section heading selection and excerpts:

Choosing Appropriate Words
"Adjectives describing food: delectable, luscious, succulent, rancid"

Pointers on Hanging Up Clothes for Drying
"Large pieces, such as sheet and tablecloths, should be hung on the same line, wrong side out so that they may be folded over on the right side before removing from the line"

Suggested Budgeting Plan
"For $5000 per year; Shelter 20%, food 28%, clothing 16%, operating expenses 14%, other expenses 15%, savings 7%."

What is Salesmanship?
"Originally the function of salesmanship seemed to be the quantity selling of goods. If a customer needed one hat, the salesman tried to sell him tow or three. Later the customer looked at his unwanted purchases and determined not to return to the store again. The modern function of salesmanship is to produce a satisfied customer who can be counted upon to return."

If you can track down a copy, it is an interesting read; albeit in an encyclopedic and sometimes stereo instruction manner. From time to time, I will post more excerpts.

Lawn Upkeep, Uhgg.

I know the rule is you are not supposed to cut more than 1/3 the length of grass when you mow; but I inherited a veritable knee high meadow when I moved into my house back in June. Plus, it took a few rounds to figure out the sprinkler system and coming from Las Vegas, I probably over-watered on occasion causing faster than expected growth. It has been tough trying to get a nice terf going. Today, I decided to experiment in the back yard and simply cut some small areas of the lawn to the 2nd lowest setting on my mower to see what happens. However, my sense is, this action will shock the grass and it will take some time to recover. We shall see? In the end, the yard has too much grass anyway and is in need of a new landscape design. Such a project is not going to happen this year.

Work Out of the Day (7/26/09)

Run

Distance: 5.25 miles
Pace: Recovery pyramid, run 2nd half faster than first half (15-30 seconds per mile faster).
Surface: Mixed: hard pack trail, and concrete and asphalt bike path.
Elevation: +213 / -160; mostly flat.

Saw Harry Potter Movie

Went to see the new Harry Potter movie today; The Half Blood Prince. It is odd how I even became a fan of this series. It started back in early 2006 while traveling in South East Asia. I doing extended travel--3 1/2 months in South East Asia, so there is much down time and lounging. So in those circumstances, you find books to read. I ended up picking up a Harry Potter book (I don't recall which one I started with), and simply found the stories interesting. As we near the end of the series, and as the stories get darker, the series has only become better.

Work Out of the Day (7/25/09)

w/u: 0.60 mile jog
2 rounds, 10 reps, (no stops), Overhead squat (w/ broom), push-ups, sit-ups, laying back extension, Samson Stretch.

4 Rounds (for time). Minimum, 95lbs, but use weight as appropriate.
Deadlift 9-12 reps
Hanging Clean, 5-8 reps
Push Jerk, 3-5 reps.

1 Round
Reverse order of the above.

Note: if you don't do these types of lifts frequently, your grip strength will give out before your ability to do the lift gives out. Just roll with it :)

See CrossFit work out of the day for July 23.

Work Out of the Day (7/24/09)

Missed a few days, but oh well. 7/24/09
Sprints...See CrossFit Endurance

w/u: 0.6 mile, light jog
Push-up x3, 10 rep; AirSquat x3, 10 rep, misc stretch and loosening up.

10 x 100 yard sprints, all out effort.
90 second rest in between (walk back to starting point).

I was only able to do 6, my left leg started hurting on sprint 5.

Work Out of the Day (7/21/09)

w/u: Jumping Jack x40, misc loosening up, Tricep Dips x20, Air Squats x20

Run 3.25 miles
Pace: Run 2nd half at least 30 seconds faster per mile than 1st half
Elevation: Flat
Surface: Mixed: Hard pack trail, asphalt and concrete bike path.

Work Out of the Day (7/20/09)

w/u: Jump rope x100
2 rounds, 10 rep each of: Samson Stretch, Overhead squat (with broomstick), back ext, push-up, sit-up.

-Thrusters x6
Reps 10-10-4-4-2-10. (increase weight accordingly).

What is a Thruster:?

Work Out of the Day (7/19/09)

w/u: Misc loosening up.

Run: 5 miles. (out and back)
Pace: Easy
Incline: Mostly flat, slight decline going out, slight incline coming back.
Surface: Asphalt bike trail.

It was HOT today making this run harder than it might otherwise be.

Work Out of the Day (7/16/09)

w/u: 5 minute jog, misc. loosening up.

This one may be hard to describe since it is performed at a local park, so bear with me.
The park has a pull-up station and about 75-100 yards from there, a parallel bar station, the parallel bars are about 12 feet long.

5 rounds:

-Horizontal Pull-ups x10-12 (however many you can do)
--Run all out to Parallel bar station.
-Hand-walk the length of the parallel bars
-Knees to Chest (on the parallel bar), for lower abs
--Run all out to Pull-bar station.

Work Out of the Day (7/15/09)

w/u: Misc. loosening up.

Run: 4.75 miles
-Recovery Pace
-Elevation: Mostly Flat
-Surface: Hard pack trail and concrete bike path.

Work Out of the Day (7/14/09)

Warm-Up: Jump-Rope x100, misc. loosening-up

5 Rounds

-Dead lift x10-6-8-8-8
-Push-up x20
-All-out Sprint 10-15 seconds.

Cool-down: 0.60 mile, light jog.

Work Out of the Day (7/13/09)

w/u: Misc loosening up.

Run: 3.25 miles
-Moderate Intensity with 20-40 second strides.
Elevation: Mostly flat
Surface: Mixed: hard packed trail and asphalt bike path.

Work Out of the Day (7/11/09)

Warm up: Jump Rope x100, misc loosening up.

4 rounds

-Squats with 22.5lbs medicine ball, x20 reps (for speed)
-Ab Crunches x15
-Standing, barbell, Overhead Press x10 reps (what ever weight you can do 10 reps with).