Friday, May 07, 2010

Up and Down

Tuesday we did this crossfit:

20 HSPU (hand stand push ups) progressions (pike pushups off an elevated surface)
25 Pullups
30 Kettlebell swings
35 Situps
40 Burpies (pushup and jumping jack)

Today we did it in reverse.

40 Burpies
35 Situps
30 Kettlebell swings
25 Pullups
20 HSPU Progressions

Tuesday I did it in 15.38 with a 1 pood(35lb) kettlebell. I went real slow through the burpies and they counted as at least a third of that time.

Today since we started with burpies I was able to power through it until I hit the pullups. After about five I was only able to do sets of one or two. Overall I still beat my time with 14.15. I chalk it up to starting with burpies though. Those things hurt.

Dad did it too, he survived and did the whole workout each time.

Wednesday, May 05, 2010

I will not walk for your camera!

Today Courtney started trying to walk. She would stand up and take a few steps then fall down. It was real cute but as soon as I got the camera all she wanted to do was crawl.
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Max weight day.

Today's crossfit was:

3-3-3-3-3 Front Squat.

This means that you try to set new PR's on the front squat doing five sets of three reps each. The goal is to add weight each time and set a new personal record. Once I got the weight up high enough that I couldn't clean it on my own I used the help of siblings to get it on my shoulders. Once they released it I realized that I didn't have the strength in my wrists to hold onto the bar. I haven't had it checked out yet, but just from research online I think I might have a "Jones fracture" in my right foot. Today I soaked it in ice and hot water, alternating every 15min for 3hrs.

Tyler 45-95-145(PR)-165(f)-155(f)

Monday, May 03, 2010

New toys for Crossfit.

I discovered a local supplier of crossfit equipment in the industrial park near I70 and Havana, Rage Fitness Supply. I drove down there and picked up four kettlebells and a medicine ball. They supply everything crossfit and manufacture the medicine balls. This allowed me to get some of the equipment I wanted without paying for shipping. Tomorrow we are going to work kettlebells and the medicine ball in.
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Thursday, April 29, 2010

That Guy

You know when someone is obviously quite a bit better than you at a game or sport but they still make you win. Does that anger you or is that a nice gesture? Do you see it as a rather arrogant move on their part and preventing you from understanding how the game should be played or is it kind? Do you think it is a Cristian thing to do to let others win because you decided to let them win not because they actually won? Even if no one notices?

PRs on the Back Squat

Today we did more squats, this time max weight three rep sets. I didn't do it because I was going to attempt to complete "Daniel" today with Adam but it's snowing. Now that I'm a dirty civilian I don't run in the cold. We'll probably do some sort of crossfit that can be done inside.

4 rounds of for weight
3 rep Max Back Squat
10 bench dips

Dad 45/115lb
Mom 15/40lbs

Tuesday, April 27, 2010

To solve discipline issues.

I've always had the desire to be real disciplined in several areas but could never muster up the motivation or personal drive to do it. Two of these areas are memorization and exercise. While I was in the army the exercise part was taken care of for me but now that I'm home I have to do it all on my own. As far as memorization this is where I hit this, what may seam to others an obvious solution, but to me a great revelation. In order to become more disciplined I needed to find someone who I could help with the same problem. Someone who I could be mutually accountable with. If my focus was on encouraging someone else it becomes much easier to push myself. Proverbs 11:25 speaks to this Biblical principal. "The generous man will be prosperous, and he who waters will himself be watered." In order to conquer the giant of laziness in my life and become more disciplined I need to focus on "watering" others.

As far as the exercise issue, while I was at AIT I started running distance. I found a guy who would run with me and I pushed him. This gave me the motivation to work harder myself. Now that I am home I am working to help my parents do crossfit. It has been a lot of fun, and over time, it should be a real benefit to our family.

While I have just started the crossfit with the family, I've seen some real success in memorizing. So far Steve has memorized, in KJV btw, the first two chapters of Romans and half of chapter three. I have memorized the first three chapters of James, in NASB (much easier), and just started on chapter 4. Praise God.

Day 2

Today I plan on exercising later with Ryan and then running with Rachel so I didn't do crossfit in the morning. I facilitated it and watched peoples form. Dad has real good form and goes for full range of motion. Before we started we watched videos on the clean and practiced form with the 45lb bar.

For time:
15, 12, and 9 reps of
Overhead squat

Dad(20lbs) 10.40
Mom(2.5lbs) 9.40
Daniel(10lbs) 2.04

Ran with Rachel around noon and it ended up being about a 10.30 pace for four miles. I'm going to work on running faster before we work on distance.

Monday, April 26, 2010

Weaver family crossfit Day 1

As a family we have started doing crossfit in the morning. By regularly exercising and getting up early we are trying to become more disciplined. I am scaling off of the Brand X forum and backdating one week so I can see what is coming up. Right now we are using the lowest scaling and trying to get good form.

3 rounds for time of:
50ft walking lunges
20 squats
10 supermans

Tyler 5.18
Ryan 5.27
Daniel 5.42
Rachel 5.59
Mom 8.05
Dad 8.15

Wednesday, April 14, 2010

Early, Early, Late

I haven't been online as much this week because our platoon has CQ. Basically I have to go downstairs and sit at a desk by the door for an hour during the night. Because of how this breaks up my sleep I have to go to be right after returning.

This is tower week, last was ground, and next week is jump week. So far we have learned to do a mass exit on the 34' tower (1 jumper a second, staggered a half second of the other door). Yesterday we did the Sling Landing Trainer, another PLF device. This medieval torture device was designed to teach you to "slip" and give you more practice on the PLF. Slipping is the act of pulling down on a set of risers to move your parachute in one direct or another. By slipping into the wind just before the ground you can really slow your self down. To simulate this we put in a harness and jump off a 12' platform where the straps are adjusted so we swing a foot or so off the ground. The pain comes from the poorly designed leg straps and the falling off the platform over and over. I was assigned to the detail of unhooking jumpers from the harness all day and only got in half of my required jumps on this hateful thing. I will probably have to finish it up tomorrow afternoon.

Tomorrow morning we are going to be doing the 250ft tower. Because there will not be enough time for our whole platoon to do it, there is a chance I won't. It looks like fun, but it is just one more chance to get hurt before the real thing next week.

Oh, and to compound the CQ shifts this week tower week has us on a Early, Early, Late schedule for chow. We are the first company to eat Breakfast, and Lunch, and the last to eat Dinner. This just means that the training day is the longest during this week and that we have been getting released about an hour later than last week.