Tim's Life Changing Workout Log

[Tim Alford]

Got up at 5:30 this morning and I still didn't get to my workout! Pretty upset about that but I got one in after work so I'm happy now.

Warm up

3 rounds

200 meter run
10 KB taters (35 lbs)
5 push-ups

WOD

3 rounds

60 walking lunges
20 Crossfit KBs (35 lbs)
30 AB mat sit-ups

I'm getting much better at the swings, they still hurt but that's good. The walking lunges were demoralizing! I broke them into 30s. Felt good though. Finished the workout in around 15 minutes.

[Tim Alford]

Well I don't know if it was the lunges yesterday or the fact that it was only 12 hours since my last workout but I was very disappointed in myself today!

Warm up

3 rounds

25 jumping jacks
10 T2B
5 push ups

WOD

AMRAP 12 minutes

5 box jumps
5 HSPUs
5 burpees

Only got 5 rounds + 5 box jumps. Just a bad day all around. Be back at it tomorrow.

[Tim Alford]

I knew this would be my last workout for the next 4 days and boy oh boy it killed me!!

Warm up

5/5 Turkish get ups
10 T2B
100 jump ropes

WOD

7 rounds at 75 lbs.

7 dead lifts
7 hang cleans
7 front squats
7 push press
7 back squats
7 pull ups (I subbed ring rows)

This utterly destroyed me. Dead lifts and cleans were good but I am not flexible so the squats killed me and the push press got heavy quick! I told myself I'd stop after 5 rounds but I pushed through and I'm glad that I did. Now I'm resting for this weekends "Survivor/Tough Mudder" that I'm doing!

[Tim Alford]

I was wrong about one thing...I thought I was going to get 4 days off. This weekend I took part in a "tough mudder"/"survivor" event on Saturday and Sunday. It consisted of a 2.5 mile obstacle course including a buddy drag (pulling a person 50 yards) a .5 mile run with a 50 lbs. log on your shoulder, an 8 foot wall climb, and finishing with a 50 meter lake swim and a sprint to the finish. Needless to say, this weekend turned out to be quite the workout! Lots of construction as well, setting up the events and tearing everything apart. Plus I was able to get through the weekend on 10 hours of sleep! I'll be back at the box tomorrow!

[Tim Alford]

Don't underestimate the impact of being at a box versus going it alone. My hat goes off to you garage gym guys an girls. Worked out by myself at a community gym (very nice equipment and all by myself in the gym) and it is soooo hard to get motivated and push it. I definitely need a box and the accountability that comes with it.

Has anyone seen or done the Crossfit Seattle skill levels? They have 4 levels and you must complete each benchmark to move to the next level. I did some of the benchmarks today.

50 air squats*
25 push-ups*
15 second static hang
30 sit-ups*
15 military press (45 lbs)*
3 strict pull ups*
5 dips*

Then I did a little extra:

10 thrusters (45 lbs)
15 push-ups
20 box jumps
30 military presses (45 lbs)

That was it. I can't wait to be back at my box tomorrow!

[Tim Alford]

Last post I put asterisks * by a few things, that was to note what things were benchmarks on the Seattle level 1.

Good news! I got to go to my box tonight! I didn't know if I was going to make it tomorrow so I got a free hour to run over and get in another workout!

Warm up

100 jump ropes
75 squats
50 sit-ups
100 jump ropes

WOD

12 C&J (75 lbs)
2 HSPU
10 C&J
4 HSPU
8 C&J
6 HSPU
6 C&J
8 HSPU
4 C&J
10 HSPU
2 C&J
12 HSPU

The clean and jerks went very well. The HSPUs are going to need work! I had to modify them by putting my knees on a 32" box and drop down and do shoulder push-ups from there. It's progress, so I'll take it!

[Tim Alford]

Got it in this morning after a few hours of sleep.

Warm up
4 rounds

10 wall balls (16 lbs.)
10 push ups

WOD
5 rounds

Crab Walk 60 "steps"
5/5 Turkish Get ups
10 ring dips (with orange band)
20 sit ups

Whew. My shoulders are feeling it! I realized how much I suck at push ups. I loved the ring dips, I can't wait till I can do them unassisted! Good workout, nice sweat. Back at it tomorrow!

[Tim Alford]

Last workout before I take the weekend off.

Warm up
2 rounds

200 meter run
10 T2B
30 squats

WOD (basically 2 Fran's)

21-18-15-12-9-6-3

Thrusters (75lbs.)
Pull ups

[Tim Alford]

This was a memorable workout. I got my first huge callous ripped off! It hurts like crazy but I will accept it as a badge of honor! Lol

Warm up

20 good mornings (with a band)
20 kettle bell swings
10 pull-ups

WOD

5 rounds (I only did 4)

50 side bar jumps
25 Crossfit kettle bell swings
12 dead lifts (135 lbs)
6 bar roll outs

Extra

1000 meter row
I stopped after 4 rounds (the callous came off at 3 rounds) I was pleased though because dead lifting is not my strong suit and I did well. Did almost all the jumps unbroken. I need to work on my core! I could not do the rollouts with any real extension. After the WOD I did an extra 1000m row, first time on a rower. I enjoyed it. May add that in daily and increase distance/speed.

[Tim Alford]

This morning was interesting, my hand has a huge bandage on it from the callous that ripped off yesterday so it took a little extra today to avoid that area.

Warm up
3 rounds

10 double mountain climbers
10 air squats
10 tuck jumps

WOD
3 rounds

80 walking lunges
10 power cleans (95 lbs)
10 burpees

I enjoy the cleans (since it is brand new to me). Burpees are the spawn of Satan and by the 3rd round my walking lunges were going sideways! Felt good though, I'll be back at it tomorrow morning!