Becoming an Athlete

I've had enough of this side-lined crap. I decided to sweat out my cold. The prescribed CrossFit WOD was well outside what i could do today (being sick all week), so I scaled it quite a bit. My WOD: Run 400 meters Rounded back goodmorning: 95 x 20 Run 400 meters Dips: 20 Run 400 meters Chin-ups: 15 Run 400 meters Dips: 20 Rest Chin-ups: 5 Crossfit WOD: For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters

Hopefully this flu-like cold is gone soon. This stinks!!!!

I missed the 23 FEB WOD, so I made up my own, as 24 FEB was listed as a rest day on CrossFit.com I went with Complexes. Complexes are like supersets, but you never let go of the bar. You move immedeately from one movement to the next to the next. Last night I did a back/traps/shoulders complex that had me gasping like I had emphysema AND asthma. A) Bent row: 95 x 5, 7, 7, 5 B) Sumo grip high pull: 95 x 5, 7, 7, - C) Hang clean: 95 x 5, 7, 7, - D) Overhead press: 95 x 5, 7, 4, - Not bad for being sick with a sinus infection!!!

Round Rock Track Club is blessed to be run by Coach Calvin. This man is giving, encouraging, motivating an can tell these kids "like it is" when they need it. The children range in age from 5 up through high school-age. He had me on the verge of throwing up, and just kept laughing, as he saw me go from bad to worse with each successive circuit. Warm-up: 3/4 mile. Build up: Performed the following for 40 yards: Walking knee to chest Walking lunges Side lunges Loose skipping Accelerations (20yd jog + 20yd sprint): performed 10 times Work-out: Two conditioning stations set about 100 yards aparts . Did my best to sprint from one to the next, but it quickly became a crawl. 15 Jump squats (sprint 100 yds ) 25 prisoner squats (sprint 100 yds ) 10 each rotational pushups (sprint 100 yds ) 12 clapping pushups (sprint 100 yds ) 15 each lunges (sprint 100 yds ) 15 burpees (sprint 100 yds ) 15 each Mountain climbers (sprint 100 yds ) 12 burpees (sprint 100 yds ) 20 jumping jacks (sp...

For time: 50 dips* 400 meter 50 pushups 400 meters 50 barbell presses** 400 meters my time: 25 minutes * CrossFit actually called for ring dips, but I don't have rings. ** CrossFit actually called for 50 hand stand pushups, but my shoulders were DONE after the dips and pushups. The 45 lb. bar was all I could handle.

I had a 1:00 appointment to get my bodyfat % done. Stats: weight: 206 bodyfat%: 17.44 (seems high since I can see most of a six-pack lean mass: 170.1 Since the Crossfit WOD was going to be tough, I did a short arm workout and opted to save the WOD for that night at home. I based this workout off of Christian Thibaudeau's Mechanical Drop-Sets article. 1) Dumbbell mechanical drop-sets A. Alternating Dumbbell curl: 25 x 12; 30 x 8, 7, 5 B. Alternating Hammer curl: 25 x 4; 30 x 4, 3, 1 C. Cross-body Hammer curl: 25 x 4; 30 x 3, 3, 0 2) Reverse grip EZ Bar curl (Rest limited to 45 seconds) 55 x 10, 10, 10, 10, 10, 10

I didn't write down Arlene's CrossPit workout , so I did it to the best of my recollection. I warmed up with jump rope: 100, 200, 200 Then performed the following circuit for time: A) Burpees: 20, 15, 6 B) Leg raise off bench: 20, 20, - C) Box jump: 25, 25, - D) Dip: 3, 8, - E) Ab wheel: 20, 20 time: 16 mins I puked on the 3rd circuit RIGHT AFTER burpee number 6. I called it a night after that.