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Old 04-15-2008, 07:42 PM   #11
Mike Romo
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Re: Mike Romo

4/15/2008

Took off since last post. Had to put my lab to sleep. He was almost 11 and it's been really crappy since then. Miss him terribly. Studying for the Lt test is wearing me down, only two more weeks to go and it's over with.

Today's WO

DL 135 x 10
Pushups 30 x 1
DL 135 x 10
Flutter Kicks 50 x 1 (4 ct)
DL 135 x 10
2H KB swings 25 x 1
KB Snatch 10 per arm x 1

Finished a little tired and feeling alright. I hate this cycle of getting into training and then something happens and knocks me out of the groove. Hope this is the last one for awhile.
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Old 04-22-2008, 03:41 PM   #12
Mike Romo
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Re: Mike Romo

4/20/2008

Made up my own WOD for today.

20 Burpees
20 SDHP 1st round 65#, final two rounds 45#
20 KB swings 1 pood
20 Flutter Kicks 4 count

Three rounds for time: 16:09

Felt pretty smoked for a little while, but feeling alright today.
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Old 04-22-2008, 03:45 PM   #13
Mike Romo
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Re: Mike Romo

4/21/2008

Ran/walked treadmill started at 2.5% and 4.0 mph and worked up to 10% and 5.2 mph. Did total of 2.25 miles

Finished with

HSPU x 1 about 30% down

Handstands for time

30 seconds
30 seconds
45 seconds
30 seconds

I used heavy dumbbells as parallettes and placed my feet against a door.

Finished feeling pretty good.
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Old 05-06-2008, 06:28 PM   #14
Mike Romo
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Re: Mike Romo

05/03/2008

Worked out with Eric Sanchez at 29s

.4 mile warm up jog to Sandia Prep track

400m
40 pushups
400m
30 squats
400m
20 flutter kicks 4 count
got a call, sprint back to station about .35 mi before cancel
finished run back to station
10 burpees

total time 13:15

five minute rest

KB circuit, random juggling, figure eights with shot put holds, flips, figure eight uppercut flips, swings.

Finished feeling tired, but good.
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Old 05-06-2008, 06:29 PM   #15
Mike Romo
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Re: Mike Romo

05/04/2008

Went to track with family.

20# vest throughout

speed walked one mile, ran second mile

total time 24:38

Finished ready for a third mile, but kids tired and not letting us work out together.

Still a good day.

Last edited by Mike Romo : 05-06-2008 at 06:33 PM. Reason: incorrect dates
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Old 05-06-2008, 06:32 PM   #16
Mike Romo
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Re: Mike Romo

05/05/2008

Scaled down Fran

45# oly bar for thrusters

70% setting on total gym for pullups--no kipping possible


total time 4:24

Finished feeling smoked, but definitely making progress in MetCon, strength, and conditioning.

Last edited by Mike Romo : 05-06-2008 at 06:34 PM. Reason: wrong date
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Old 05-06-2008, 06:37 PM   #17
Mike Romo
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Re: Mike Romo

05/06/2008

Crossfit has really made a HUGE difference in my treadmill times. Did a three minute warm up and then ran a 5K

5K with 2% incline for most of run with a 3% section in the middle .75 miles


Total time 22:31

I can't believe how fast I have gotten in just a short time. I need to keep my eye on the ball and not run too much.

finished with 40 pushups

Did three 8 foot sled pulls on wavemaster bag with thick rope, great new version of an exercise.

Finished feeling great.
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Old 05-10-2008, 02:02 PM   #18
Mike Romo
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Re: Mike Romo

05/08/2008

Worked out with Eric again today.

Did a scaled down Murph

1.33 mile run to start--GPS wasn't working on a new route and wound up running an extra third mile.

40 Pullups
80 pushups
120 Squats

1 mile run to finish, got GPS working.

Total time 29:00

Finished pretty smoked, but felt much better later.

PS: Started to notice abdominal muscles in the mirror while breathing so hard. It's been quite a few years since I've seen even a hint of them, this Crossfit stuff is pretty cool.

Last edited by Mike Romo : 05-10-2008 at 02:03 PM. Reason: add stuff
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