Week Wrap Up | I turned 28

My B-Day Present From my Wife

Happy Father's Day to all the Dad's out there.  I'm especially grateful for my Dad and all he's done for me.  He's been a great example of many things and I hope to be able to be half the man he is.

This is always a fun time of the year for me.  My birthday and Father's day fall within the same week of each other each year.  It typically means a lot of fun and family time.  This week and especially this weekend did not disappoint.  Thank you to my wife for making this weekend so fun.  Thanks also to a few buddies at work for taking me out for sushi and surprising me with a "Hawaiian" pineapple upside-down cake.

Here's a look at what my workouts looked like this past week.

Monday: Legs

2x20 back squats - 185 lbs

3x8 clean and press - 155 lbs

3x6 front squats - 185 lbs

3x10 overhead squats - 135

3x10 box jumps - 24"

Tuesday: Jump Rope WOD - a spin off Workout 11.1 from the Crossfit Open

AMRAP in 15 minutes of:

30 double-unders

15 ground-to-overheads - 25 lbs dumbbells

I completed 6 total rounds + 30 double-unders

I also did:

3 supersets of 30 plate presses (45 lbs) and 10 double-unders

3 supersets of 15 ball crunches and 10 double-unders

I'm becoming more efficient at double-unders, but still have a long way to go.

Wednesday: "Fran" + Legs...again.  This was a pretty brutal day.

"Fran" - 21-15-9 of:

95 lb thrusters and pull-ups

I did a pretty legitimate "Fran" this time.  No jumping pull-ups until the last 3 reps.  I completed the WOD in 5:39

I also did:

2x10 back squats - 225 lbs

3x10 overhead squats - 135 lbs

Thursday: Normal/Traditional Day

3x10 flat bench press - 135, 185, 225 lbs

3x10 incline bench press - 135, 155, 185 lbs

3x10 Tri-shoulder complex at 25 lbs

3 sets of plate presses - 45 lbs

3 supersets of bungee lateral raises and plate presses (45 lbs)

Friday: Hiking

I did a short hike with our church's youth group.  We were in the mountains for about an hour and a half.

Saturday: 28th Birthday Workout

For time, 28 reps each of:

Burpees

Regular Push-ups

Thrusters - 25 lbs dumbbells

Crunches

Ground-to-overheads - 25 lbs dumbbells

Air Squats

Hanging cleans - 25 lbs dumbbells

Lunges

Wide Push-ups

Squat Jumps

High Decline Push-ups (feet resting on a four foot window sill)

Jumping Jacks

Narrow Push-ups

Ground to Ceiling Jumps (9 ft ceiling)

I completed the workout in 21:10.  This was a fun homebound WOD.

What a fun week.  As you can tell, I worked my legs pretty hard this week.  I think that I'm going to take it easy on them this coming week (with the exception of one day probably).  Thanks to friends and family, especially my wife, for making this Birthday/Father's day week so much fun for me.

Sushi + A Workout = No Bueno

I had every intention to start the week off eating right.  I got to work and was told, "It's Geo's birthday.  We're going to sushi."  They had to twist my arm *sarcastic wink* and got me to go.  The worst part about this in terms of my diet...I went to sushi on Friday as well (it's also bad for my wallet).  I told myself I can't eat out at lunch for the next two weeks (for monetary and dietary reasons).

Since I didn't go to the gym during lunch, I did another homebound WOD.  Here's what I did:

One round each minute until I can't complete the next round of:
5 ground to overhead snatches (25 lb dumbbells) - I did 14 rounds.

About 15 minutes of jumping rope - I warmed up a little for a few minutes, then tried to do a double-under ladder.  5 unbroken then rest - 10 unbroken then rest - 15 unbroken then rest, etc.  I got to 25 and failed about 6 times to get to 30 (I failed at about 19 each time...odd).

I'm a bit gassed and now I'm sucking down a protein shake.

All you can eat sushi + a workout = I don't feel very good at the moment.

Lesson learned.

Homebound WODs

After a few days of being sick, not eating well, and feeling lazy, I thought it would be a good idea to go to the gym yesterday morning, go into work for a few hours and then spend the rest of the holiday with the ohana (family).  I went to bed and set my alarm for 5:00 AM.  The plan was to be at the gym by about 5:45 or 6:00.  Workout for close to an hour and then head over to work and be back home around noon.

At 7:30, I woke up, rushed into the shower, and made it to work by 8:00.  Fail.

I told myself that afternoon that I needed to at least get some sort of workout in.  I decided that I wanted to do a metcon, but didn't have much to work with.  I don't have a pull-up bar, and in terms of weight, all I have is a small set of dumbbells.  I decided that I'd do a variation on Cindy.  Here's what I did:

As many rounds as possible in 20 minutes of:
5 hanging dumbbell cleans
10 push-ups
15 air squats.

I ended up doing 17 rounds + 7 squats.  More importantly, the workout ended up doing what I wanted it to do.  It was short (including warm-up it only took me about 45 minutes), got my heart rate pumping and I broke a major sweat.

One of the things that I love that CrossFit has taught me, is that you don't need a large gym with a lot of weight or cardio machines to get a good workout.  If you put the right movements in the right combination and challenge yourself against time, you've got yourself a great workout.

I definitely love going to the gym and working out amidst the energy and with good workout partners, however it's also good at times to know that when I want to, I can kick my trash with a 20 minute workout at home.