Saturday 081227
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I used 65#s. Got threw 6 rounds.
I am writing this on Tuesday and I am soar! Didn't go to the gym today!
Split Jerk 1-1-1-1-1-1-1 reps
95
115
125
135
140
145
145
need bumbers! afraid to go max over head because I will drop it sooner or later.
the family hanging out from dennis godfrey on Vimeo.
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
What I did,
5 rds for time
1st rd, 5 185# Deadlift
10 burpees
next 4 rounds
5 155# Deadlifts
10 Burpees
Time 11;46
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
What I did
3 rds
20" box jump 40 reps
135# Deadlift, 10 reps
10 pull-ups with -60# on gravitron
took about 20 min. Looking on crossfit.com I think I should have done it as Rx'd because there were a lot of people with 30 min times.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
OK, I scaled this back
I did 3 rds of
40 squats
10 dips
10 pullups
95# Hang power cleans, 10 reps
It took me about 20 minutes but had to wait on equipment and share and stuff like that.
Clean and Jerk 1-1-1-1-1-1-1 reps
I got up to 135 again. For sure should have done more but did a lot of sets and for got how high I got last time. I am supposed to check that on that kind of stuff.
Took a pt test today
55 push-ups
70 sit-ups
15:37 2 mile run
I improved a lot from last one only two weeks ago!
Saturday 081122
Clean and Jerk 1-1-1-1-1-1-1 reps
I got up to 135
Need more practice with this, No rubber bumbers at the YMCA so I am very cautious.
Took a PT test today,
45 push-ups
59 sit-ups
16:20 2 mile run
Was worried about the run so took it easy on the push-ups and sit-ups. I will be taking another one on the 6th of December!
Four rounds of
400M
50 squats
I ran 400 did 25 squats and decided that my legs hurt a little to much.
Ran another 2 sets of 400 and then did a 800.
I am going to take a PT on Friday so I am going to rest my body the rest of the week!
Thursday 081106
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Cant do body weight bench press so used 115
and I forgot to count how many I did each round.
and not to mention I only did 3 round!
Ran one mile in 8 minutes.
play Frisbee football for 40 min.
Fun Army PT
shoulder press 1 1 1 1 1 120, 125, 130 130 125
push press 3 3 3 3 3 125
push jerk 5 5 5 5 5 125
switched from main site because I worked out my wife and her knees hurt
Wednesday 081105
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Did pull ups with a gravitron with half body weight
Used 50 pounds for the Thrusters
completed 5 rounds
Monday 081103
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Couldn't do all 150 sit ups, did crunches some of the time.
Did it in 28:50!
Crossfit is putting on a deal to raise money so they can buy equipment for the whole Marine Corp to do crossfit! Operation Phoenix
Check it out!
Sunday 081102
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Well I only got to 8 minutes
I was in Port Picket, VA and I went to there gym and got excited because they had a spot to do pull up. well I test out the bar and it was way thin and a bit to low for a full kip. I know but excuse but I had trouble doing pull-ups on the bar and I am still a little sore from the 50 pull-ups I did 2 days ago!
Crossfit.com work out
Saturday 081101
Thruster 1-1-1-1-1-1-1 reps
First time with heavy thrusters
115, 120, 125, 130, 135, 140, 140
I'm a little sore today, I think it has to do with the pull-ups from yesterday and the thrusters this morning.
Thursday 081030
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Well I can't say I have ever done more that 20 pull ups at one time until today. I went with a Half of Angie work out.
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Finished in 19min and 50 sec. From looking on the crossfit.com that would be a good time if I did the work out as Rx'd.
OK,
So I have decided to run about a week behind the crossfit.com workouts for planing purposes.
Work out posted:
Wednesday 081029
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Set new PR today on the shoulder press of 110
Shoulder press 1-1-1-1-1 reps 95#, 100#, 105#, 110#, 110#
Push press 3-3-3-3-3 reps 110# 3x5
Push Jerk 5-5-5-5-5 reps 110# 5x5
Going to do a 2 mile run later to day, will post!
OK, it is Sunday the 2nd of Noveber and I haven't posted a work out since Tuesday the 21st. I went on a trip and did not get to do the normal CF work out. Only one of the hotels I stayed at had a gym and there was much in it. I did do some db clean and thrusters and ran a little. Well starting tomorrow I'll be back at it!
I wasn't digging the work out posted on Crossfit.com today. I am about to go on travel so I won't have access to weights so I figured I would try a weighted work out. I did dead lifts and went for a max. I stopped at 235. I think I could do a little more than that but I was pretty spent because I took my time doing 3 rep sets with a bunch of different weights to get up to that. I rounded the work out off with some overhead squats.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Ok, I messed this one up because when I read the work out on Crossfit.com I thought the first exercise say shoulder press for some reason. Again I did this with Lisa because I didn't go to work to day. I was in the field all weekend shooting my M4 and M9 so did I did feel like going to the gym. So instead of doing this for time we just did set and rested till we felt like starting again. Lisa use 20# and I used 40#. I should have used more weight and will next time. I am not expert but I tried to teach Lisa how to do the Hanging powerclean, it is a weird movement if you have never done it but it went well.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
This was not fun. I did this will Lisa because I didn't go to work. I didn't the pull ups on a gravitron with minus 60# of my body weight. I only did about 12 rounds because I waited for Lisa to get done with each round because we were using the same gravitron to do the pull-ups. She only made it to the 13 minute mark but did very well.
Snatch 1-1-1-1-1-1-1 reps Here is a video if you don't know what a Snatch is.
I am fairly new to Olympic lifting so and I work out at a YMCA where you can't drop weight so I did some warm ups with a weighted bar. Did a few sets of just 45# Olympic barbell. Then up'd it to 65 pounds for the 7 reps. I for sure could go heavier but with out rubber bumper plates I don't want to try to hard till I get better at the movement.
The Work out:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
I did a pyramid starting at 10
So first round 65 pound Squat clean 10 reps
10 GHD sit-ups
Drop weight to 45 pounds and finished doing 9,8,7... alternating exercises
Need to practice the clean!
Deadlift 3-3-3-3-3 reps
Got my deadlift up to 165, did all 5 set of 3 reps at that weight after the warm up.
I think I could do more but did not want to push it yet!
The work out
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
round one
21 rep 40 pound Shoulder Press
21 Back extensions
Round two -five
15 rep 40 pound Shoulder Press
15 Back extensions
Round six and seven
10 rep 40# shoulder press 5 rep push press
10 Back extensions
You dont know how weak you back is untill you do a bunch of back extensioin on a GHD
OK,
Today is supposed to be a rest day but the wife and I decided we would go to the gym on Saturdays for light work outs and so I can teach her some of the Olympic lifts.
We worked on the dead lift today. Lisa did pretty good, her back is not that strong so this will be good for her in the long run.
After that I decided to see what her max was on the bench press. She has only been using 20 pounds on the machine bench press. I got her up to 105 so she has been slacking. I only got to 180 so that's kind of weak for a guy my size but I will work on it.
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Ran 400m
30 crunches
tried 135# Deadlift, did 5 reps then dropped to 95# to finish up 1 and 2nd round
3 and 4 I dropped to 75#
only did 4 rounds
I though the Deadlift was going to be easier than it was. Definitely will need to improve that before my other lifts will get better!
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
I started out with 25# dumbells for first two rounds
Only did 5 pullups with half body weight for each round
Switched to 20# for last 3 rounds
Took about 20 min.
I have done some of the workouts for about the last two weeks. But I'll start logging my work out today. The Work out of the DAY (WOD) was:
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Named after Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
I cut the work out way down.
5 pullups on a gravatron with half my body weight 100#
5 dips on a gravatron with half my body weight 100#
10 Burpees
I only did 4 rounds!
Didn't keep real close watch on the clock!
Well I was at an Army school and these SOTA guys asked if anyone want to do some workout that they had a girl name for "Cindy" (they were doing it wrong). I went with them to see what it was. We did 5 pull ups, 10 push ups and 20 squats every minute on the minute for 20 minutes. Well that is what we were supposed to do. I made it threw 5 rounds and not in 5 minutes. I broke off and did a 2 mile run.
The thing is I could barely move the rest of the week because I was so sore. This made me very curious to where they learned this. They said something about it being free online at crossfit.com and talked about how the SF units did the work outs a lot.
That being said I am hooked. I have spent the last month reading articles, watching videos on technique and learning as much as I can about crossfit. They recommend a diet of palio (caveman diet) and Zone. So I bought the book enter the ZONE by Dr. Sears and have been reading it non stop.
One of the thing that Crossfit recommends is to keep a log of your work outs and how much you do so you can look back later and compare for improvement. Many people do this in the form of a blog. So I have this blog that I am not using and it will now be my log! 1. 2. 3. go!
I was in church the other day and the one of the pastors sang this song. I have been to war, and returned home so I connect with it . Enjoy!
Well its time for me to lose some weight. I am in the Army National Guard and am required to stay in shape, yet I have not done this very well. So me and my wife are starting a program call Trim Body System. Lisa and I did the system when we where in Hawaii and it worked very well. I am also running more and swimming laps 3 times a week. I took a before picture of my self, but will not post it until I have an after picture that looks good enough to post.
Well I can't say that I am Tech Blogger, but I do read a lot of tech news. If you just check out the Blog list on the side of my page you will see many of the blogs I read are Tech news. Well while reading some news on Download Squad I ran in to a program called DestroyFlickr. It is a program made with Adobe Air. If you are a flickr user, this program definitely makes it more enjoyable looking at photos on Flickr. As I said there are many people that have blogged about this so I will provide a few links and a video.
swissmiss
download squad
Can you believe it? I am in the newspaper. Well I am in the Ft. Dix, NJ local post newspaper. I was there to test out their HEAT. It was kinda funny, I felt really weird because both of the systems where broke. I did get them both fixed before I left though. They made me stay an extra day just to help fix the dag thing.
Here is the link to the full PDF. My part is on page 6.
Well,
Lisa and I took the kids to the swimming pool today. Logan didn't dig it to much but Denny had a great time. The pool we went to had a kiddy pool so he got to run around in the water more than normal. We did go to the big pool too. And I am glad to say that Denny enjoyed that as well. In the past he has been a bit scared, but he was splashing and climbing up the wall with no problem. He even jumped of the side of the pool in to my arms. Well it was more of stepping off but it was close to a jump. So of course i brought the camera, but I didn't take any pictures, Sorry maybe next time. What I do have is a video Lisa took at Grandma and Grandpa Godfrey's house!
Ok,
I just changed the look of my blog to make it look more like my GDG start page. It has a little different feel but I like it. Again I know no one reads this thing, but I like to tinker around with stuff like this. I think I will really start posting to this. Probly set up the email deal so I can send stuff in and just make random post about stuff!
Till then
sandals
Originally uploaded by Dennis Godfrey
Here are a few recent pics of my sons at the park
Ok,
This is my first entry. I know no one will be reading it any time soon. At least not until I start telling people I am running this thing. It is primarily for my family.
;-)
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