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Old 11-07-2007, 08:19 AM   #1
Sean Dunston
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SAD efforts

About time to start my own log here.

FYI - "SAD" is what my initials spell, not an indication of my mood!




11/6/07

Standard CrossFit Alexandria movement prep for a warm up, plus 2 sets of 5 L-pulls and a muscle up.

5 rounds for time:
Run 400M
15 Thrusters @ 95#
15 Burpees

27:48

Warm down with dead hand pullups and stretches.

I took significant breaks in the 3rd, 4th and 5th rounds during Thursters and Burpees, so I think I could chop off at least 3 minutes, or maybe even 5 or 6, from this WOD next time I do it. My shoulders were on fire at the end of the WOD.

In other news. Day 2 of "beer off the menu" went fine. Again, I slept well, but the Bulldog woke me up yet again, this time he just needed the water dish refilled.
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Last edited by Sean Dunston : 11-07-2007 at 08:23 AM.
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Old 11-08-2007, 07:08 AM   #2
Sean Dunston
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Re: SAD efforts

Shoulders were ruined from thrusters Tuesday night, so I took night off Wednesday and went to the massage therapist instead. Money well spent! But I am STILL sore on the "front" part of my shoulders.

I have been seeing the same lady for massage therapy (and Reiki) for about a year and a half, but I'd only seen her once (in early October) in the past six months or so, and that was for leg work after I did my last 1/2 marathon. So, last night since I wanted work on my upper body, and shoulders in particular, she had me start by lying on my back. When she began she said, "Do you know that your body has been totally transformed? What have you been doing?" Thus began the conversation about CrossFit. She'd never heard of it but is totally intrigued. I have no doubt she will research it on the internet today!
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Old 11-08-2007, 12:40 PM   #3
Sean Dunston
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Re: SAD efforts

Forgot to add -
Day three with beer off the menu was fine, and this time the Bulldog (and I) slept through the night!
Woo hoo!
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Old 11-09-2007, 06:45 AM   #4
Sean Dunston
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Re: SAD efforts

Last night's CF Alexandria WOD:

5 rounds for time:

50 BW Squats
10 Pullups
25 Situps

My time: 11:35

Started with the basic CF Alexandria movement prep, plus 5 L pulls. Finished with warm-down of max effort kipping pulls and max effort strict pulls.

First 3 rounds of the WOD were pretty fluid... stopped for very short breaks on squats at 30 and 40 in rounds 4 and 5, and a few short breaks in the sit ups after and 10 and 20 in rounds 4 and 5.

Day 4 with beer off the menu went well. Wife left town for a trial in LA, so both dogs snuggled with me in bed... neither needed to get up through the night, so sleep was good! I am digging this sleep thing. I am attributing it to no beer since that has been the only real change. I used to be quite a light sleeper, but now I seem to sleep very soundly.

My shoulders are still a bit sore, especially the right one. I am beginning to wonder if the 75 Thrusters @ 95# (plus all the burpees) from Tuesday night might have injured something.

Taking today off so I will be well-rested for tomorrow's invite-only WOD.
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Old 11-12-2007, 07:07 AM   #5
Sean Dunston
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Re: SAD efforts

11/10/07

Max Effort pushups and pullups - 5 rounds

First round was 42/24
I didn't write down the rest, and only remember my totals

155 pushups
95 pullups

I ended up with a really nice rip in my right hand and smaller one in my left hand -- both are under the ring finger of each hand.

After everyone was done with the WOD, Rudy, Matt, Richard, Mike and I all headed over to Judd's grand opening of CrossFit Extreme Fitness in Rockville. He had a very good showing - there had to be at least 30 people in the box when we arrived.

Good luck with the gym, Judd. It looked like you were off to a great start!
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Old 11-14-2007, 06:31 AM   #6
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Re: SAD efforts

Last night we did "Towering Inferno"

200M Run
20 Thursters @ 95#
200M Run
20 Pullups
200M Run
50 pushups
200M Run
20 Inverted Ring Rows

3 Rounds for time

I finished in 38:06 and was completely whooped.

Tuesday night workouts are killing me these days... seems to be a Thurster pattern here... last Tuesday we had 75 Thrusters @ 95#... and this week 60 of them... You think Fran might be around the corner?

My shoulders are shot - again... no way I'll be able to do a WOD tonight. Oh well... heal/rest up today and work out tomorrow.

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Old 11-16-2007, 06:13 AM   #7
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Re: SAD efforts

Last night I did CrossFit Alexandria's WOD:

Deadlifts: 5 sets, 3 reps
135 x3
225 x3
275 x3
315 x3
365 x3
It made me pretty happy to get through the last set of DL because 365 is only 20 pounds off my 1 RM PR. Hopefully that means I'll be able to get 405 next time we do the CFT.

The DLs were followed by 3 rounds for time of:
500M Row
Renegade Rows @ 35# (10 reps per arm)
20 ring pushups

Time: 12:12
My time would have been faster, but I got held up on ring pushups (waiting for others to finish) once and the ergs twice. I think I lost about a minute total time from waiting.
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Old 11-26-2007, 07:56 AM   #8
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Re: SAD efforts

I only hit a gym once last week while on vacation in St. Augustine -
As for a traditional WOD I just did
10 dips 2 sets at body weight and 1 set with 20# dumbell
25 squats with 40# dumbells x 3 sets
20 renegade rows with 20# per arm x 3 sets
50 sit-ups with 20# dumbell, overhead to knees

However, I did what I will call "little girl thrusters" (get your mind out of the gutter!) on Tuesday, Wednesday and Thursday.
My niece is about 60#, and we spent a lot of time in the pool. She'd climb on my shoulders, I'd hold her by the arms, then I'd dunk myself down into a squat then spring up and toss her forward into the deep end of the pool.
Countless reps, but many laughs and smiles.



Beer was on the menu all week

Back to the beerless diet and WODs at CrossFit Alexandria!
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Old 11-27-2007, 06:59 AM   #9
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Re: SAD efforts

Last night I did "The Tombstone" at Crossfit Alexandria.

20 minutes for max reps of:

5 Burpees
10 Push Press @ 65#
20 Squats

13 rounds, plus 5 Burpees and 1 PP

At the end of round 11 I felt a twinge in my right hip, and it really hampered me. It wasn't so bad doing the burpees, but I could really feel it in round 12 of the Push Press and the Squats were absolutely awful. It took me a good 2+ minutes do round 12 and another 2+ to do round 13. I basically tapped out about 18 minutes into the WOD.

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Old 11-28-2007, 06:47 AM   #10
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Re: SAD efforts

Last night at CrossFit Alexandria, after my basic movement prep and before the WOD, I did max effort pullups for Eugene's B-day challenge, I missed my goal by 10, but set a new PR by 1 at 27.

I was/am disappointed, to say the least. I will try to hit my goal of 37 (my age) by the end of the year and will post my efforts.

WOD:

100 Double Unders (or sub with 400 single skips)
Run 400M
50 sit ups

3 rounds for time.

I am VERY BAD at DUs. But I set a PR (twice) of 10 in a row last night.

First round I did 33 DU and 300 singles
Second round I did 100 DU (also had a good number of singles in this round, because I generally start my jumps with one or two singles before I get a DU).
Third round I went with 400 singles

Time: 23:20.

I have a big bruise on my left hand, from the rope slapping me when I'd catch it on my toes (or wherever). I also have numerous straight "whip" marks on both of my forearms. Good thing Rudy just ordered new CrossFit Alexandria gear that has the affiliate logo on the front, and on the back it reads: EARN YOUR SCARS. I definitely earned them last night!

After the WOD I did 15 reps of 95# back squats.

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