happy halloween

Great workout. not much too type today. got lots of work to do today and need to not work too late so i can take kids trick or treating in the rain early.
happy halloween


Warmup:
walk stuff

Skill
2 warm up thruster sets
5x3 Thrusters with 10 k2e between each set of 3
95/115/135/155/couldn't budge 185.


WOD
30/20/10
35#kb snatch L
35#kb snatch R
20# ball slam
pushups

Diet:
meal replacement shake


Time: 12:32

can barely type after that workout

the grind was back and this time we had to do 5 sets of 12 dead lifts. the dead lifts weren't so bad but they are taxing enough that everything following them seems twice as hard. it was a great workout. the clock on the wall took 25 seconds for the second hand to move from the 8 to the 10 on the clock. That was painful to watch while doing "1 minute" of heavy 2hkb swings. :). The morning classes have fluctuated from being overflowing to very small. only 4 at class this morning. Maybe they are all at bikini coffee. or it could just be that winter makes getting out of bed pretty hard.

Warmup.
med ball complex (went light)

Skill/Wod
Station 1(did 5 rounds)
12 deadlifts (135/185/205/225/255)
15 ring pushups
rest one min

Station 2(did 5 rounds)
xchop halo(12k)
2 trip shuttlerun(short garage door and back)

Station 3(4 rounds completed)
weighted situps with plates (35/35/35/45)
1 minute 2hkb swings 45/45/45/45 (that weight was just right. any heavier would have been too brutal)

Diet:
8am meal replacement shake

bikini wednesday

todays workout KICKED my butt! wow. i couldn't push through it. had to lower the weight after the 2nd set. we rowed 3 500m rows before the WOD. I was aiming for a really low stroke count which ended up making my row pretty anaerobic. By the time the wod came, i couldnt move much weight. Once again, 6:30 managed to find some interesting conversation topics. Never a dull moment at the 6:30 class. For 12 people that just woke up, there are some pretty interesting conversations. Bad TV shows, politics, hot wings, silly bets, ufc, shoe company rivalries, SILFS, and today BIKINI COFFEE. Surprisingly the guys in class had a lot of questions about this place. This topic may have generated even more interest than Kid Dine-O-might and sandwiches we'd like to have relations with. Well guys, i know you already had it googled before 8am today but in case you didnt,here's an article link about it. Thanks Nadine for another eventful 6:3oam conversation starter.

http://www.kgw.com/news-local/stories/kgw_062308_news_bikini_baristas_portland.3156873d.html

For the record, i've never been

Warmup 3x
5 inch worm
10 pushups
15 squats
20 situps
run lap one time

skill:
3x row 500m rest 3 min
1:54/27 stroke cnt
1:54/27 stroke cnt
1:51/20 stroke cnt

wod:(35lbs round 1 &2. 25lb 3-5)
double kb 5x
hi pull -6
clean + press -6
squat -6
thruster -6
time:13:06

Diet:
8am Meal Replacement Shake
11am meal replacement shake

Partner Day

so today we did a partner workout. haven't done one of those in months. thought only saturday folks got to do those anymore. i always see blog pics of saturday workouts and it looks like a party. Everyone is laughing and smiling. and its often a partner workout. Well today, we got to have fun too and do a partner workout in the 6:30 class. it was fun. I always worry that i'm letting my partner down with my tendency to get last place. Scott was a great sport putting up with me. Scott is very fit so i was trying hard not to slow him down. It was good having him as a partner because he kept me moving. today was a very small class. We all got our own rowers.




KB complex
2x
8 halo
around world
kb swing
hi pull clean + press
reverse lunge cross chop


4x KB snatch followed by 7 dips
25#/35#/45#/24k(didn't get my fifth set. i snooze, i lose)

Partner
row 1000M (one time(broke into 250s)
10 thru 1
Box Jump(tall box)
2 hkb swing (32k)
ring rows(had to do table top style. legs bent)

Diet:
8am Meal Replacement Shake
12pm Meal Replacement Shake
7pm Meal Replacement Shake
8pm 4 corn tortilla bean burritos
11pm Meal Replacement Shake

monday

today, i woke up ready to go to the gym and remembered i had forgotten to register for class. I registered at a stopsign 5 blocks form class at 6:28 and go the last slot available. Talk about cutting it close. :) today was front squats. i think i want a session dedicated to dropping weights. I've never dropped a weight and i think the fear of it is keeping me from going heavy on the oly lifts. If i could get over the fear of dropping a bar, i think i could to a little harder. Anyway it was good workout.

warmup:
15 pass throughs
15 overhead squats
15 2hkb swings 12k
(i finished only 2 rounds of 3)

skill
2 warmup sets of squats at 45lbs
5 sets of 3 front squats followed by 5 spidermen
135/155/165/185/205

WOD
run around block once
21/15/9
db clean jerk press half lunge

(i don't remember what my time was. it was probably 20 minutes or so)

diet:
8am meal replacement shake
1pm meal replacement shake
5pm piece of pizza
7pm 2oz piece of cheese
8pm 2 green chile tamales

Good Times

So Stephen was talking about an episode of Good Times where JJ tripped the guy the sister was marrying or something like that. What was funnier than hearing about the episode was hearing how certain Stephen was that Nathan would remember that exact episode. Stephen: "Remember episode 9 of Season 4 of Good Times when..." So then of course i go home and youtube that episode. Stephen's telling of the episode was a lot better than the real deal. All 70s and 80s TV shows are best left in our memories. We should not revisit them. It only ruins it. I bought the Greatest American Hero box set because as a kid, that was the greatest show on earth. I would often think back about the show and smile so big. It would take me back to such a great time. Then when i watched them earlier this year on DVD, i was embarrassed that i ever watched such a crappy show. On a serious note, Stephen was quite the entertainer today. Brought a great ipod mix in and even breakdanced for us. It was amazing. People don't know what they're missing. 6:30 has all the entertainment. we did thrusters today. I think whenever John's in the room, those who share the bar with him lift a little more than usual. In fact, i tried to rack the bar early today and he encouraged me to pick it back up and finish. i'm glad he did. i hate cutting a set short but sometimes, i hit that wall(maybe mental wall some times). i noticed i'm not as sore lately as i used to be after workouts. My shoulders used to hurt in a bad way after thrusters but now they dont. i'm pretty happy about that. i'm starting to really understand the power of the hips. It took me awhile but the other day i was doing some 2hkb swings and was thinking, gosh this is SO much easier if i just let the hips do all the work and just pretend that my arms are ropes attached at the shoulder. Same with thrusters. Not quite as easy past the 135lb mark though. After a certain weight the thruster becomes a squat and shoulder press combo.

5 1 hand swing L12k
5 1 hand swing R12k
5 windmills L 12k
5 windmills R 12k
50 jump rope
(Finished 1.5 rounds. I was late)

warmup 2 sets of 5 (65/75)
5 sets of thrusters followed by 8 ring rows and 8 xchop halos
thrusters:
95/115/135/155/165(3)155(2)

play/practice
ring rows
dips


Diet:
8am Meal Replacement Shake (while i watched good times on you tube)
10:30 powerbar(it was free)
12:30 chicken burrito
4:00pm meal replacement shake

great workout

Today was another one of those workouts that I love. My goal i set for this year is to be able to do 20 dead hang pullups. I was pretty happy to get 14 today. its not 20 but it was more than i thought i was capable of so i'm good with that. I used to spend so much time working on negative reps that I could probably increase my pullup max if I come down a little faster. I love graceful pullups so i've alway focused on a slow 2 count negative. I'm curious to see how my reps increase by going to a 1 count negative on the pullup. I worked until 2am last night so i was surprised i even stayed awake for the workout. The sprints were awesome too. they were just short enough that we could go all out. Kind of a mind game. if they were 40 second sprints, we all would have held back a little(or at least i would have).



Warmup
band walk
squat walk
monster walk
bear crawl
frog hop
inch worm

skill:
15 2HS on the minute. 6 minutes
24K for all 6

max pullups/pushups rest 3 min
14/33 (did dead hang pullups and chest to floor pushups on all sets)
7/13
7/21 (rested in pike position on pushups for last set)

shuttle run 30/30
8x


Diet:
8am Meal Replacement Shake
10:30am Meal Replacement Shake
1pm Powerbar(because it was free at work. Yuck though)
4pm Powerbar(yuck again)
6pm quinoa and pinto beans with tofu
8pm 2 corn tortillas with green chile
11pm 1 meal replacement shake

needed sleep from late shift

been working some crazy late shifts at work to do some OS upgrades store registers. makes getting up at 6am tough. Hoping tonight goes well so i can get some sleep before tomorrow's morning class. melissa says i missed a really fun workout. darn.  oh well. 

WOD:

rode bike to work(not much of a workout)

Diet:

9am meal replacement shake

1pm 2 fish tacos 1/4 cup of rice

5pm bowl of wheat cereal with rice milk

7pm string cheese

love mr coffee's delayed brew feature

life is so much easier when coffee is waiting for you in the morning. Melissa taught me how to work the mr. coffee last night. pretty cool. woke up to stumptown. Well actually woke up to a work call hours before that saying something went terribly wrong with an upgrade. Fortunately that worked itself out and i got to go to the gym today. Was great to see Devon again. No funny t-shirts today. Today's workout felt good. First day that i havent been sore in a while. Didn't push it too hard today. Not sure why. i certainly worked hard but felt like maybe i held back a little on weight choices. was definitely beat when it was over though so i dont feel like i cheated myself too badly.


Warmup
3x
Medball Complex
10 pushups

Skill 4x
Ring Dips (7/7/5/5)
10 KB something(forget what its called. The ones where you go above your head)
35lb for all these

WOD 40/20 x 5
shuttle run
left kb clean and press 35lb for all
rigth kb clean and press 35lb for all
L sits. did them from bar with knees bent
Renegade Rows. 35lbs for all
H2H kb swing 35lbs for all

Diet:
9am meal replacement shake
2pm meal replacement shake
3pm donut
6pm bowl of organic wheat cereal
8pm quinoa with tofu and black beans
9pm donut
12am meal replacement shake

SILF

Today was a good monday. My ego has healed a bit since friday. we did front squats and every weight including the warmups felt heavy as hell to me. Not sure if i was fatigued from my bike ride in, out of lifting shape from the marathon, or just simply having an off day. Still enjoyed the workout though. We did a partner workout and i'm really surprised that nobody wanted to be my partner after my rockstar performance last friday. ;) i rode my bike today and left my rain cape at home. im camped out at a coffee shop working here until the rain lets up. Actually get WAY more done when i work from coffee shops. It looks like the rain is letting up though, so i may head in shortly. I almost dropped a dumbell on my head today when i saw jonas's(can't spell it) shirt. It had a sandwich on it and said SILF. I dont laugh easily at t-shirts but couldnt stop laughing. I want one that says BILF. It can either have a burrito on it or a picture of my bike. This may be too much information but i actually do get a bit arroused when i look at my bike. and the same is true with some burritos.

Warmup(I only got 2 rounds)

10 passthroughs

3 curis p's

5 spiderman

Skill

2 warmup sets of front squats(45lbs/95lbs I might be wrong about this i cant remember)

5 X Below

3 Front Squats 135/155/185/185/205

5 dead hang pullups

8 xchop halos

WOD

Row 1 min

Ball Slam 1 min

Add total ball slams to total row calories

Total 74cal + 111 Ball Slams = 185 total.

Noticed that when i had a partner for this workout last time we did it, i went out way harder because i didn't want to let the partner down. Not sure why i couldn't work that hard for myself. Guess thats why we do the partner workouts sometimes.

Diet:

9am meal replacement shake

1pm meal replacement shake

4pm meal replacement shake

6:26pm meal replacement shake
8:00pm 3 eggs 2 corn tortillas, soyrizo

new gym for sean and pregnant women

Thanks John for the referral. After today's workout results, I was thinking about checking this gym out.

  Its designed for pregnant woman but i thought i could petition for a spot.  If I eat enough cupcakes and push my stomach out i can look pregnant. Ok, I actually just looked at some of the WODs and i'm not even sure i could do those with much success. Crap. Guess you're stuck with me Recreate Fitness. You may need to start adding hour and a half classes to the schedule if I dont start completing the WOD's in the allowed time period. :) Thanks.

DFL today. But I'm ok with that :)

today was a brutal workout for me. As Todd puts it, I was DFL. Whenever my ego gets inflated or I am feeling fit, a workout like this comes along and brings me to my knees(well actually my back). I could simply not keep up today. I was trying hard too. Wow. The funny/sad thing is that this was my first day without taking lots of ibuprofen. I want to keep my kidneys so I may switch pain meds soon. Shannon suggested aspirin. Wondering if ibuprofen has been the only reason I have ever been able to finish a WOD. Todays experience sure made me wonder.

warmup
10 gob squats
2h kb swings
5 in place inch worms I think
5 pullups

Skill 5 sets
5 2H KB clean/squat (24K for all sets)
10 knees to elbows

WOD: 30,20,10
wall balls
2H KB swing (24K)
Ball slam
time:11:46

diet:
burrito
kombucha
burrito
more to come

great workout today.

today was one of my all time favorite workout formats. Plus we got to
see Johns blue toe and have our pictures taken with it. Pretty cool.
Todays format is my favorite. I like that each section only had 2
exercises. It allowed me to give each one a little more. I really
enjoyed it.

Skill KB complex 2x
8 round world
8 other way
8 high pulls right
8 high pulls left
8 clean and press right
8 left
8 rack lunge left
8 right
8goblet squat
8 push ups
8 spidermans

skill/wod 1 min rest between sections
sec A
10 deadlifts (135/245/245/245)
2 sprints

sec B
KB get up situps(25/35/35)
6 burpees 8 inch off the ground

sec C
6 ring rows
Overhead KB walk(35/45/52.9)

Diet:
1 apple
1 12 oz NF Latte
1 betty lou's almond butter ball
20 blueberries

1 oreo type cookie(the newmans organic kind)

3 mini snickers bars

4 sprouted corn tortillas with 2oz refried beans and green chile

2 garden burgers(no bun or sauces)

1 spoonful of peanut butter with flax oil.

Jackie

Today was jackie. Its funny how such a short workout can kick your butt so good. I feel so good until it comes to the pullup. i have some dead weight i'd like to lose. i have no money today so eating crap shouldnt be a problem. i feel like my range of motion and joints have really benefited from a week off with just stretching. Everything felt much more fluid today.

Warmup(3x)
10 passthroughs
10 squats
100 Jump ropes

Skill
leg curls on rings
pushups on rings (only did sets of 5 since thrusters were coming)
5 windmill
10 cross chop with halo. ( love these)

WOD:
Jackie 10:12
1000m Row(3:42)
50 Thrusters(straight through)
30 pullups(10,5,3,2,3,2,3,2)

Diet:
1/3 cup of almonds
Coffee with cream
Mini clif bar(sample size)

4 corn tortillas

6 oz refried beans

8 oz green chiles

meal replacement shake

i'm back

it was SO good to be back in the gym this morning!!! Felt pretty good. Was a bit intimidated coming back imagining myself being way out of shape. It wasn't easy but it never is so i think i'm about where i left off. I feel totally inspired by Joel's success and feel recommitted to making a change in my body. I want to try the marathon again next year and think i'd like to maybe try a half iron man triathlon. I dont think i could run 26.2 miles after biking 100miles but i do think i could run 13 after biking 50. We'll see. i'm sure its much easier said than done. The swim in most triathlons is never very long. I dont plan on doing long runs or even long bike rides. I want to try the whole crossfit endurance philosophy out. I didn't realize how much i missed the gym but i can tell my mental health has improved. Nice.

Today's workout:

Warmup(2x)

Medball complex

10push ups

5 SpiderMans

Skill (3 rounds)

Handstand pushups 4-5 each round

LSit (30 seconds each time)

Ring Dips(6-8 each time. Focused on going very low)

Workout(4 x) 40 sec work/20 sec rest 90sec between

Box jump(moved up to tallest box for last 2)

Renegade Row(30lbs)

Rope Wave

Jump rope

Sprint Runs in driveway

H2H KB swing(45lbs) Focused on using hips.

Diet:

Meal Replacement Shake

1/4cup of mixed nuts
1 cup wheat berry feta salad
1 cup cake
1 bean cheese and rice burrito
meal Replacement shake

I can walk again

today was a lot better than yesterday. i can't walk fast or walk well but i can walk without too many people asking "what happened??"  I met a friend at the seven corners store who was all taped up and limping more than me from the marathon. Even in all that pain he was glowing with excitement when he talked about doing it again.  On the day of the marathon, i swore to myself i would never ever ever ever ever ever ever ever do that again. Yesterday i woke up saying "i'm 99% certain i'd never do it again. Today i woke up saying "i think i might want to do it again".  By 4pm i was saying "i can't wait until next year".  Maybe i'm crazy. I think Triathlons might be a lot more fun so i'm going to start swimming more starting next week. I might make Thursday my first day back at the gym.  i'm feeling pretty good but think i'd be worthless if i went back any sooner. i'm using this time to stretch and recover. Not much else to type about. 

Exercise: None other than a short walk this morning

Diet:

9am RTD Meal Replacement

2:00pm one handful of kettle corn

3:15 pm 3 small burritos

5:00pm Apple Fritter

Very little water today. Bad sean. 

feeling thankful

so, i was telling melissa that this whole marathon thing was an experiment for me but that i'm not sure what to conclude from the results. I wanted to see if someone with very little running practice or running history could successfully run a marathon. I wanted to see if Recreate Fitness and an occasional run were enough to prepare me for the marathon. The reason i say that I don't know what to conclude from this experiment is: I don't know what successful means when it comes to my marathon. I beat Oprah which is good(but also isnt saying much). Didnt' beat P.Diddy which was too bad. Finished which was good. Hurt like i've never ever hurt before which is bad. Still hurt today and can barely walk which is bad. I probably should have better defined"success" for myself before starting this experiment. I was trying to think about what good came from what seems today like the worst idea i've ever had in my life. I am reminded of how thankful i am for the wonderful people in my life. At mile 20 when i was thinking about how badly i wanted to die when i looked over to see my family with my gym peeps smiling and waiving their hands. It was such an incredible feeling and allowed me to form my only genuine smile during that whole run :). I felt really fortunate to be a part of the Recreate community. I think its something very special and out of this whole experience, i think that's what i've come to appreciate and value the most. If it weren't for the support of all the Recreate folks, i'm not kidding when i say i probably would have quit. Seeing that so many of you got up early to cheer me on was so appreciated. Another thought that kept me going is that I thought i over heard Nathan and John make a 100 burpee bet about whether or not i could beat Oprah. I couldn't stand to have John lose that bet. Shirley was an amazing running coach for the 9 training runs i did in 2008. I was also reminded that I work with the most amazing group of people ever too. I received many emails from co-workers congratulating me only minutes after i finished. People have been helping me up and down stairs at work all day. Its been great. Accounting even gave me some cupcakes. :) And Melissa has been amazing too by nursing me at home. I told her I feel really guilty being so pampered since i brought this on myself. It would be one thing if i was sick or in an accident. But i signed for this. Nobody made me do it. Since i can't walk normal, i probably wont be back at the gym for a few days. Looking forward to getting back into the gym and seeing my favorite people. i'm going to leave today's diet out of the blog since this is going to be the biggest cheat day of the year. :) thank you Melissa, Hannah, Shirley, Recreate Family, and NSM folks!!!

can i come back to the gym now? i'm bored and getting flabby

so i havent' been to the gym and my mental health is starting to slip a little. when i took my shirt off in the front of the mirror today, i had to avoid making eye contact with my body. When im not going to the gym, i start to feel like i'm turning to flab and am afraid i'll see myself way out of shape. i know i have issues. i'll be the first to admit it. I guess if i don't like being flabby, i should cut out some of those cupcakes and burritos. Guess its all about balance. I was thinking about finding a debate party to go since we dont have tv service. i also am thinking about buying a new ipod today. Not sure which i'll do yet. its 4:54 so i should probably decide soon. i haven't had a lot to eat today either. Going to pick up my bib tomorrow with shirley downtown. yay! I've been continuing to roll on the foam roller. feeling pretty good. Todd reminded me not to change too much about my routine going into the marathon. May do some hammer gels with caffeine during the run. i've done similar gels so i'm not to concerned about my stomach not liking them. Trying to decide whether to wear my hydration belt for the run. Would love to not carry the weight but I am pretty used to my electrolyte glucose drink. I'm sure its better than any corn syrup based sports drink. I think i may opt for the corn syrup drink in order to pass on the belt. If we get some of this cool weather on sunday, i'll be very happy. i can tough out most things in the cold but in the heat i become such a whiny weakling. I showed hannah chi running last night and she laughed her head off. She's doing a run tomorrow for charity so i was trying to tell her my secret trick for running a long distance. i'll be curious to see if she actually does it. i committed to a 50 cents per lap charity donation. Was going to go higher but i have no idea how far she can run or how big the track is. Didn't want to go broke if i found out the course was only 100meters long and she was a natural distance runner. :) Ok, time to go by an ipod or watch the debate somewhere. i'll let traffic decide.

Workout:
none. carried a printer upstairs was kinda like a workout.

Diet:
1 Ready to Drink Meal Replacement Shake
1 bagel with cream cheese and tomato.
more to come..

watch what i eat

so i once had a friend tell me that when he wants to quit smoking, he tells as many people as he can. That way, he feels accountable and knows people will be watching him. Well now, i have my friends at work looking at my blog too. They like to see what weird things I eat. I figured if more people are watching what i eat, maybe i'll eat better. Or maybe it will be just the opposite. maybe i'll eat worse just to entertain them. Today felt really good to sleep in past 5:45am since i'm tapering. Melissa has been making Yerba Mate in the mornings which totally makes my day. i love mate. i've been rolling on the foam roller for an hour every night. Focusing on the quads, lower back, and IT bands. Trying to drink lots of water too. Miss the gym and all the good peeps already and its only been a day. Miss hearing Cofy sing along when Jayz comes on the ipod, miss John and Nathan arguing about who lives in a rougher hood. Miss Stephen saying "respect" in a really cool way that i could never replicate. Miss seeing Nadine's blue bike by the bushes. Miss Evan's hilariousness and great urban adventure stories. Miss all the other people too who see me each morning with the slime in the corner of my eye and dont laugh too much. ok, i'm getting sappy now. I need to toughen up for the marathon. Trying to decide between gu or gel brands. There are some that taste better than others but there are also some with Cafeine. i think Cafeine could go a long way. Heck, if someone under a bridge is selling anything the day of the marathon that will help, i may even consider that. i'm kidding. i don't want to be accused of cheating if i do end up beating oprah. i'm going to try eating good carbs the next couple of days. i've cut down on coffee and up on water. i'm still at work keeping electricians company as we put a super fancy surge protection system on the building.

Workout:
may go buy a new ipod and then watch Dexter

Diet:
1 large Enchilado Style Baja Fresh Vegie Burrito
1 fantastic cookie.
Crap, thats all i've had all day. i need more. Melissa is at her performance class and Hannah's with Rhonda tongith so maybe i'll go get a burrito on my own.