Box Jumps and Snatches

A blog entry with no pictures is lame. I need to start adding random internet pictures or stuff from Tumblr or Pinterest if I have no pictures I've taken!!

Random Internet Picture! Unfortunately this is NOT me. Awesome Pose! I want to do this!

Yesterday's post had no pictures. Blah!

Woke up to Rain and Snow early this morning as I headed out to make it to Friday morning Yoga.
I haven't done yoga all week! It took me longer to get into yoga because I was feeling sluggish from the lack of yoga this week, along with the pain in my head and jaw from BJJ yesterday. Yoga really provides a balance and a base to me both physically and mentally. I really like doing it continuously. It was just me, the teacher, and Matt in yoga this morning. Matt is the Kung Fu guy who clocked me in the head yesterday too! I think that's kind of funny. He's a way nice guy, so I'm glad I don't get mad at people about stuff like that.

I had a jolly good time climbing this morning after yoga. One of our maintenance guys is taking some high level climbing classes and has had to create some routes - so he graded and created some new routes and marked them on the wall. The hardest one is a 5.9... which isn't that hard really... I'm still not familiar with the grades - but it was fun to go up the different routes multiple times. my forearms are pumped, which I guess is kind of bad since I was supposed to be practicing my 'sagging' while climbing (arms stretched long - butt sagging down - uses a lot less energy in your arms and allows for a greater leg range of motion). Definitely fatigued my forearms!

Those sore arms sure made Crossfit a piece of cake!

See below for my actual workout - adding the challenge round

Warmup:
Repeat this first sequence 3 times:
-1 lap around gym
-10 Wall Balls (15 lb medicine ball)
-10 KB Deadlifts (40 lb kb)
-1 set stairs (about 40 stairs up and down)
1 set of dragon crawls (kind of like spiderman crawls but a bit harder) across the gym and back
Repeat this second sequence twice:
-14 one arm KB Swings (7 each arm)
-Waiter Walk (KB Straight above your head across the gym and back - each arm)
Finish with
10 Tuck Jumps
5 Burpees

That was a tiring warmup.

WOD:
(I elected to do the harder version and add a set of 50 at the top and bottom of the ladder, so mine looked like this)
50 KB Snatches, 10 Box Jumps (30-36" box)
40 KB Snatches, 20 Box Jumps
30 KB Snatches, 30 Box Jumps
20 KB Snatches, 40 Box Jumps
10 KB Snatches, 50 Box Jumps

I finished in 18:17ish - 3rd done. I'm fine with that!

THEN for an extra extra challenge (since adding a 50 set wasn't challenge enough - but that one was voluntary) we did walking lunges around the gym. It took me 72 lunges to get around the gym.

Like I often do lately, for fun I decided to do a couple muscle-ups after all that. I did 2 and decided that was plenty. Yay I can STILL do them even when REALLY fatigued!


After Crossfit the sweat always gets into my eyes and makes 'em look horrible, so I took a self-shot-locker room pic to show that AND because I knew I had to have at least one personal picture for this blog entry. I've NEVER done one of those locker-room self-pics before, ha!
Nice to see things continuing to improve - still so close on the abs... I'll get there!

Yeah... my eyes look awesome!

When I logged the workouts of today into Fitocracy I got over 2600 points! A ton of them came from Box Jumps. 1 set of 50 box jumps is worth more than an HOUR of Yoga. I think that is a bit weird... but it is nice to get lots of points.

11th Anniversary and another Backyard HIIT

Yesterday

Today I'll just toss in my Fitocracy workout of the day and add pictures and comments throughout! Woohoo for laziness!

WarlordBlade tracked a workout for 1,176 pts:

• L-Sit: (earlier in the day)
  • 15 sec (+10 pts)
  • 31 sec (+21 pts)
  • 15 sec (+10 pts)
  • These are L-sits off the ground using Push-up handles
• Other Dancing: Trying to make my 2 year old happy dancing to Youtube vids!
  • 0:10:00 || Moderate (+20 pts)
• Jump Squat (Toyotas):
  • 15 reps (+11 pts)
• Muscle-Up:
  • 6 reps (+193 pts) 6 in a row!! They are still a bit sloppy but I'm getting better!
• The next exercises were part of a HIIT workout in our backyard. Initially we thought there were going to be more people, but it just ended up being me, my beautiful wife, and my brother-in-law Ben.
• Warmup:
• Push-Up:
  • 10 reps (+15 pts)
• Body Weight Squat:
  • 20 reps (+13 pts)
• Step/Kick-Throughs: (On fours knees off the ground, shoot one leg through to the opposite side, lifting the opposite hand)
  • 20 reps (+6 pts) - I had a hip problem pop up while doing these that is still hurting... not sure where it came from!
• Jumping Jacks:
  • 50 jumping jacks (+15 pts)
• Running:
  • 0:06:36.5 || 1 mi || 6:33.3 min/mi (+144 pts)
  • http://runkeeper.com/user/warlordblade/activity/108466285
• WORKOUT - 1 minute at each exercise - continue after one run through if desired (I did some extra for pictures!)
• Body Weight Inverted Row (Let Me Ups):
  
  • 32 reps (+51 pts)
  • 20 reps (+32 pts)
• Jump Rope:
  
  
  • 0:01:00 (+5 pts) (167 rotations)
  • 0:01:00 (+5 pts) (30 more)
• Double Under Jump Rope:
  
  • 0:01:00 (+6 pts) (10 Double Unders)
• Pull-Up:
  • 20 reps (+119 pts)
• Chin-Up:
  
  • 10 reps (+63 pts)
• Box Jumps:
  
  • 21 jumps || 28 in (+84 pts)
  • 10 jumps || 28 in (+34 pts)
•   Kettlebell Headcutters: (Not in fitocracy so I did something close)
  
  • 35 lb x 15 reps (+50 pts)
  • 35 lb x 5 reps (+37 pts)
• Tire Flip:
  
  • 100 lb x 22 reps (+52 pts)
  • 100 lb x 10 reps (+46 pts)
• KB Walking Lunges:
  • 35 lb x 32 reps (+89 pts)
• Burpee:
  • 11 reps (+24 pts)
• Finally due to my aching hip and knee (weird) I did some foam rolling and stretching - and will continue to do so!
• Foam Rolling:
  • 10:00 (+18 pts)
• Stretching:
  • 0:15:00 (+3 pts)

Great day off - I'm looking forward to another one tomorrow, we get to go swimming at my in-laws house! Then Saturday is CAHOOTS! Hopefully my hip and knee aren't bothering me by then. Strangely other than the kick-throughs, my hip didn't really bother me. My knee hurt a bit on the run but otherwise I felt great.

Fitocracy and the BST

So last weekend I decided to join Fitocracy. Fun place to track workouts, get points, level up, etc. It's kind of like playing a game, but to get points you have to work out! To get badges and complete quests you have to complete certain workouts or exercises in a certain time frame. There are all sorts of crazy quests that force you to go outside your comfort zone and do workouts you might not otherwise do. Like today I completed the 'Park Ranger' quest which is:

Blaze a few trails, kick up some dirt, and leave a set of footprints behind you. Find a nice outdoor path to run, and have a good little stretch afterwards. Complete this quest in one day's workout.

• Go Trail Running for at least 30 minutes
• Breathe in some fresh air and stretch for at least 10 minutes after your run.

Wait a minute... That's not outside of my comfort zone at ALL! I have done some other workouts that I haven't done in a while just to complete quests though. Find the right ways to motivate yourself, and you'll get stuff done. Now to apply that to home improvements and work projects!! (I'm actually working on that)

If you want to join me sign up here! That way I get credit for you joining and if 10 people join I get a free month of "Hero" which... uh.. Well I have no idea what that actually does, but it normally costs like 5 bucks a month. Upgraded membership basically. I'm already level 10! Go me!

So Sunday I did a bunch of pullups to complete the Monkeying Around Quest (worth 300 pts; Perform a set of the following: 10 Pull Ups, 10 Chin Ups, 10 Parallel Grip Pull Ups, 5 Wide Grip Pull Ups) by doing 10 of each instead of the 5 Wide grip. Normally I don't work out on Sundays, but I wanted to complete that Quest!! 

Yesterday I decided I'd do the "As Seen on TV!" Quest but did more than some of the requirements. It's been a while since I've done some of these pretty normal workouts! (some of it I did earlier at work too)

• Chin-Up: 15 reps (+108 pts)
• L-Sit Chin-Up: 10 reps (+82 pts)
• Jumping Jacks: 100 jumping jacks (+30 pts) 2nd set, 100 jumping jacks (+30 pts)
• Crunch: 50 reps (+25 pts)
• Push-Up: 50 reps (+75 pts)
• Plank: 125 sec (+43 pts)
• Bicycle (abs): 50 reps (+20 pts)
• Body Weight Squat: 100 reps (+65 pts)
• Body Weight Lunge: 20 reps (+24 pts) 

Today I had a decent yoga class at work. I'm looking forward to the new Intern's classes she is starting up in a few weeks. I'm also strangely looking forward to working in the Stretching Area at our International Convention. I'll be helping people stretch and do some easy workouts to help them get through the craziness of sitting and listening to long convention speeches and walking around getting to all the different presentations. Conventions cause all sorts of tightness.

This evening was running night. Had a great 5 mile run along the Bonneville Shoreline trail. At the last half mile I saw we would be able to stay under 50 minutes total (and that included a five minute break halfway where we stood around before turning back) so I started booking it, causing my brother (who usually sets our pace) and brother in law to speed up as well. We got as low as 5:32 min/mile for a bit, and averaged well below 7 per mile for that last half mile! And we made it. Definitely felt good to pull that speed off at the end even though I started off feeling quite tired.

You really can't tell.. but this sunset was fabulous

The running crew

Tomorrow is my anniversary! 11 years married to the most beautiful woman. Amazing how this past year especially has really been a FIT one... although I've gotta say I always feel like I fit with her, it's just that this fitness fits even better!