Maximum Ruckus

Nutritional Challenge...

noreply@blogger.com (Mike) — Tue, 26 Jan 2010 02:11:00 +0000

Ok... here it is - the Nutritional Challenge for those of you who were curious from my Facebook post.

You do not need to be here in Portland.
You can ABSOLUTELY lean on me for answers to your questions...

The challenge is to eat a STRICT PALEO DIET for 30 days.
Total CLEAN eating...

I will post each of your scores so you can see how you are comparing to others who are participating.

Anyone can do ANYTHING for 30 days.

TIME LINE - February 1st - March 2nd... 30 Days

In all reality, it is very simple:
Lean Meat, Veggies and Fruit, Nuts and Seeds, little starch, NO SUGAR
No processed foods.
No packaged meals.
No Dairy.
No Gluten.
No Grains.
No Legumes (including Tofu, Peanuts, Peanut Butter, etc...)

Read this BLOG -Whole9
Resources: Whole 9 Resources
Use me for reference - mike@maximumrukus.com
Post Comments to this Blog Post below

The Rules:
*Email me you Score Daily - scoring below
*Commit to this for 30 days
*Exercise 4-5 times a week (great workouts posted daily on CrossFit.com)
*Sleep minimum 7 hours a day - Extra points earned for 9+ hours (including naps)
*Take a minimum of 1-2 rest Days a week - assuming you are working out on the other 5-6 days
*Consume 3-5g of Fish Oil a Day
*Eat Protein/Carbs (through Veggies and Fruits) and Fat at EVERY MEAL AND SNACK

Scoring:
Four Points: (100% Compliance) Paleo - You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).

Three Points: (99% Compliance) One time during the day, you had a little something that wasn't Paleo, but wasn't horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.

Two Points: (90-98% Compliance) You slipped...but didn't get hurt. You had a small amount of "not real food". Maybe it was a good day, but you couldn't resist having a beer at the family BBQ, or you finished your kids' mac 'n cheese, but the rest of your day was solid.

One Point: (80-89% Compliance) Most of your day was on track, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two...Not three.

Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal. You have no idea how many calories you ate and forget about the fat... that piece of cake did you in.

BONUS POINTS:
1. You get one extra bonus point for everyday you work out for more than 45 minutes. The benefits of a healthy diet are magnified when combined with training program that combines constantly varied, high intensity, functional movements. You may only earn 1 bonus workout point per day. Train Hard. Eat Clean.

2. You get one bonus point for every hour of sleep OVER 9 hours (this is total hours of sleep within a 24 hour period... naps count).

3. You get one bonus point for every 15 minute stretch session you spend working on your body OUTSIDE of class (max 1 point per day)

Who's in???

5 RM Snatch

noreply@blogger.com (Mike) — Mon, 18 Jan 2010 00:36:00 +0000

Today I focused on my Olympic Lifts... the Snatch.
I worked for the better part of an hour trying to find my 5 Rep Max weight.
So many muscle groups are involved with getting the weight off the ground and instantly overhead.
Today, I was able to build up to 125# for 5 reps.
It has been over a year, but the last time I recorded a Snatch workout, I was going for a 1 rep max and only achieved 85#. My notes mentioned that I was working on form - I guess I have improved :)

New Plans...

noreply@blogger.com (Mike) — Mon, 11 Jan 2010 16:12:00 +0000

Ok - so here is what I have picked up over the last 10 days...
I recently went to a local CrossFit gym and had a whole Bio-Signature make up done on my eating, exercise, and sleeping habits. A 12-point Body Fat measurement assessment was done along with a couple other little tests and a questionnaire. I have a diet, exercise, and supplement plan that I am on (3 days into it). I was surprised by the feedback...

For 12 years I had been Vegan. There are some challenges that come along with eating this way, especially for such a long period of time. One of the biggest challenges is the breakdown of your stomach lining and the reduction of proper stomach acids to effectively pull the nutrients from your 'fuel'. I have been eating a very Paleo diet since July and strict Paleo since October. Paleo is about as dramatically difference from Vegan as you can imagine. Lots of Lean Meat, Veggies, Fruit, Nuts and Seeds... No Sugar, No Dairy, No Grains. Foods in their natural state and according to the season.

I have seen great improvements in my performance since July, but I was kind of expecting more - especially since I had made such a dramatic diet change. Well, now that I have found out about this stomach acid thing (along with a host of other supplements), I am EAGER to see what will await.

My diet has changed slightly - now I eat 1g Protein for every pound of Lean Muscle Mass (so 163g Protein a day!!!).
Also, I have included iodine, Vitamin D3, Selenium, Fish Oil (a lot of it) and a high quality multi vitamin.
The timing of my eating has also changed... specific Post Workout Meals and ensuring I am eating enough meals to get all of that protein into my day.

The last couple of changes have to do with 'How I am exercising' and Sleep.
I am on a Performance/Strength focus, so more heavy lifting and focus on skills, less fast pace/intense Met-Cons.
Sleep for recovery- as much as possible and in a DARK DARK room... minimum 7 hours - preferably +9 (I have not been able to do over 7 yet)

I will keep this thread going as stuff changes... Should be fun.

Now - here is an example of 'Heavy Lifting' routines:

As Many Rounds as Possible in 20 minutes
1 Deadlift - 80% of 5Rep Max (for me = 245lbs)
1 Pull Up with a 20# dumbbell on my feet
3 Deadlifts
3 weighted pull ups
5 Deadlifts
5 weighted pullups

I was able to complete 6 rounds! 2 days later and I am still feeling it.

Yesterday I worked on my Bench Press, looking for my 5 Rep Max... I found it at 175#
I finished up the workout out with a quick Met-Con:
21-15-9
Kettlebell Swing with 53#
Box Jumps onto a 20" Box

One of my new favorite sites...

noreply@blogger.com (Mike) — Fri, 01 Jan 2010 01:06:00 +0000

Whole 9 Life

Read all about 'Peanut Butter' and why you should avoid it...
Peanut-Manifesto

Thursday - New Year's Eve...

noreply@blogger.com (Mike) — Fri, 01 Jan 2010 00:45:00 +0000

What a wet rainy day. I don't think it stopped once.

Today's workout was supposed to be 'Angie' (from the main CrossFit site)
100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats

I scaled it to 1/2 Angie (50 of each). It took 9:10.

I feel a little run down this week. I may have done a little too much on my last 3 workout days as well as the fact that I have not had a great deal of sleep in the past two days... AND my diet has been a little less than stellar.

I'll start fresh tomorrow. I am actually impressed that I squeaked out what I did today :)

Tuesday

noreply@blogger.com (Mike) — Wed, 30 Dec 2009 13:23:00 +0000

Busy Day... I once again had a 5000M Row as my workout (from the CrossFit Main site). The nice thing is that I knew what to expect. I was able to do a little strategy. I brought my time down to 20:06. It was still very mentally tough, but I made it.

Later on in the day, I spent about an hour over at Portland CrossFit. Those guys are great. I am trying to learn as much as I can from them. They have been gracious enough to let me come in on Tuesdays and Thursdays to observe, partake, and just ask questions. This is what I love about the CrossFit community. They are so open and excited to share their knowledge.

Well, I went ahead and participated in the 4:30 class. The workout was tough. One that I have seen before, but have never done.

Handstand Push Ups 15-13-11-9-7-5-3-1
L- Pull Ups 1-3-5-7-9-11-13-15

You complete 15 Handstand Push Ups then complete 1 L-Pull Up.
Next - 13 Handstand Push Ups and 3 L-Pull Ups.

Keep working your way down the numbers... This was tough.
I did it prescribed, but it took me a little over 30 minutes. Rochelle (one of the owners and a total BAD ASS) completed it in something like 20 or 21 minutes. She is amazing!!!

Well, needless to say, I slept well Tuesday night.

Wednesday is a Rest Day - finally.

Monday - 1 Rep Snatch

noreply@blogger.com (Mike) — Tue, 29 Dec 2009 13:40:00 +0000

Ok - Monday was a 1 Rep Max Day... but for the Snatch.
I am not very strong when it comes to some of the Olympic Lifts.

I worked with some light weight for quite a while until I felt comfortable adding on the pounds.
I got 135# up over head, but the form was UGLY. I decided to call it - as I don't want to let my body think that it was acceptable.

Here are some amazing video's of some talented Oly Lifters who make it look easy.

Recent Work...

noreply@blogger.com (Mike) — Sun, 27 Dec 2009 21:27:00 +0000

Here are my last few workouts...
I plan on updating this blog more often - I have some very specific goals laid out ahead of me, so this will be a good record keeping journal.

On 12/23 I worked on Deadlifts and Bench Press. I was trying to find my 5 Rep Max.
Here are the results:
Deadlift: 285#
Bench Press: 170#

Both of these are increases over previous attempts, but I expect to see significant improvements over the next 4 weeks.

On 12/24 I worked on Front Squats. Again, trying to find my 5 Rep Max
I got the weight up to 195#'s... not too shabby for a 163# guy :)

I rested on Christmas Day

On 12/26 I worked on some skills that I have recently begun to get the hang of...
The Butterfly Pull Up and the Double Under with the Jump Rope.
I can now do 20 of these Butterfly Pull Ups in a row and 20 Double Unders... Any time a workout calls for Jump Ropes or Pull Ups, I am committing to doing these in place.

Today, I had the challenge of completing a 5000m Row. Most CrossFit workouts call for 250-500m Rows... this is the first time in over a year that I have seen anything over 2000m. I was not looking forward to this at all.

20:34 later, I finished 5000m. That workout turned into more of a mental game than I thought. I eventually figured out that I could pull 10-11 times for every 100 meters... this lead me to analyze how many '100's' I had left before the end of the workout. I don't know if that was good or bad, but I survived.

I sure hope that one does not come up again anytime soon...

shoulder press...

noreply@blogger.com (Mike) — Tue, 24 Nov 2009 14:58:00 +0000

Today the workout was finding your
1 Rep Max for Shoulder Press
3 Rep Max for Push Press
and 5 Rep Max for Push Jerk

Mine are 140#, 155# and 135# respectively

The Push Press is almost body weight... I am sure I could do over body weight for a 1 rep max.

Updates...

noreply@blogger.com (Mike) — Mon, 23 Nov 2009 15:43:00 +0000

wow... it has been a long time since I have updated this blog.
A lot has happened - sorry, but I don't have many pictures to prove it.

The Marathon was AWESOME - I finished in 3:48:00 which is 8 minutes faster than my previous time. This is a big deal because as part of my 'test', I did mostly CrossFit workouts and limited my running to 3-4 days a week. Most of my runs were about 5-6 miles long, with the exception of my long weekend runs. I averaged about 30-34 miles a week during the heaviest part of my training. Most marathoners put in A LOT MORE TIME and A LOT MORE MILES... I did this in a pretty condensed version. I personally think my diet change and my CrossFit training had the most to do with my overall performance.

Since the Marathon, I have hit some new PR's on many key benchmark workouts and exercises. I am still blown away by the results.

Fran - old PR 6:13 - new PR 5:07
Deadlift - old PR 340lbs - new PR 350lbs
During the marathon, I hit the half way mark with my fast 1/2 marathon time yet - 1:45:00... I can't wait to see what an actual 1/2 marathon event would be!!!

Upcoming events - December 4th and 5th I will be going through the CrossFit Level 1 Certification again... this is my 'refresh' as I prepare to get ready for the Level 2 Cert later this year.

Very exciting stuff!

I will attempt to post more often, time just slips right by.

If you have any questions or comments - just shoot me an email!

Almost there...

noreply@blogger.com (Mike) — Thu, 01 Oct 2009 13:21:00 +0000

Just a matter of days until the Portland Marathon.
I have not posted much, mostly because I have been running a ton.

A couple of weeks ago I ran my 20 mile run day and it felt GREAT. Took about 3 hours. I could have continued for another 6 miles no problem. I figure if I keep a decent pace and just keep moving, I should be able to get <3:45 on race day. Wish me luck!

The other main event in recent weeks was my attempt at Fight Gone Bad. FGB is a monumental CrossFit workout that really tests and challenges your overall fitness. There are 5 stations set up and a clock running non-stop for 5 minutes. You rotate to the next station at the minute mark trying to rack up as many 'reps' (points) as possible. There is a 1 minute rest between the 5 minutes round and a total of 3 five minute rounds... so from beginning to end, this is only a 17 minute workout (3 sets of 5 minute round plus the two 1 minute rests between round 1 and 2, and 2 and 3).

The stations are:
- Wall Ball (with a 20# medicine ball, squat down and explode upward throwing the ball 10' into the air, off the wall, catch and repeat quickly)
- Sumo Deadlift High Pulls with 75#
- 20" Box Jump
- Push Press with 75#
- Row (calories count for points)

My previous FGB score was in the ball park of 212 point for ALL 3 rounds.
My current FGB score is 266 points... not bad! I want 300.

Once I am done with all of this training for the Marathon, I will be back onto my 3 days on/1 day off workout regimen and start my progress toward strength and power... watch out FRAN... Sub 6 minutes, here I come!!!

More Running...

noreply@blogger.com (Mike) — Sat, 05 Sep 2009 15:14:00 +0000

So - Friday... out for another Run!

This was a decent, solid pace 5 mile run. I will continue to do 2-3 Five mile runs throughout the week and then a big monster run on the weekend until the Portland Marathon.

Tomorrow (Sunday) I will join my friend, Nicole, and we will chip away at a 15 mile run - rain or shine!

Next week we should attempt 18.

The following week would be 20 miles.

From that point out, nothing more than 6 miles

I am really looking forward to this event. My running has been strong, quick, and pain free. I am really curious on how well I will do this year. Two years ago I set a personal record by completing the marathon in 3:56... I want to take at least 10 minutes off of my time this year.

We will see!

RUN... 5 miler...

noreply@blogger.com (Mike) — Fri, 04 Sep 2009 15:01:00 +0000

Tuesday September 2nd... Main workout was a 5 mile run. It felt strong. Something clicked -

This stuff doesn't get easier - you get more bad-ass. You are able to push aside the discomfort, the pain, the 'negative' self talk, the frustrations, etc a little bit longer. You are able to POWER through your challenge a little bit further. You are able to take on that hill or climb that used to cause you to hesitate, but now you CHALLENGE it to take you down.

Again, it's not that it gets easier... because nothing about this stuff is EASY. It's about eliminating the fear and the obstacle and proving to yourself that you can do ANYTHING.

Below are some still shots of a Muscle Up... it's funny because most people CAN NOT do these. It took me nearly a year to get this down.

In the Gymnastic World - this is one of the most BASIC, entry level moves. In the Real World, it is damn hard. Being able to get yourself from a static hanging position UNDER an object, then transfer your weight to a locked out position OVER the object takes strength, agility, and speed.

September 1st...

noreply@blogger.com (Mike) — Tue, 01 Sep 2009 13:57:00 +0000

I am SHOCKED that Summer is over... that was quick.

today's workout came from the CrossFit main site (www.crossfit.com)

It is a version of 'FRAN' but with Running... right up my alley!!!

Here is goes:

1 mile run

21 Thrusters - 95#

21 Pull Ups

800m Run

15 Thrusters - 95#

15 Pull Ups

400m Run

9 Thrusters - 95#

9 Pull Ups

Time - 21:04

Back in the swing of it...

noreply@blogger.com (Mike) — Tue, 01 Sep 2009 01:38:00 +0000

Alright...

Hood to Coast is done - what a BLAST. I had an awesome time, ran fast, and made great friends!

I will post a 'Things I Learned on Hood to Coast..." article within a few days, so keep your eyes open.

As far as a workout goes, I pieced something together for today:

3 Rounds for Time

5 Shoulder Press 95#

9 Dips with the Rings

11 Pull Ups

400m Run

Updates...

noreply@blogger.com (Mike) — Fri, 21 Aug 2009 11:48:00 +0000

Well, it has been a busy month.

Work is crazy (although I am on vacation...) It is going to be nuts when I get back.

My CrossFit training is going great! New Diet going Great!

I am currently training for a monster Relay that will take place starting next Friday. 12 of us will relay our way from the top of Mt. Hood all the way to the Oregon Coast. 197 miles in total. We are shooting to complete this run in less than 30 hours.

After that - I am building up momentum for the Portland Marathon on October 4th.

I will post as often as possible. Be patient - more pics/stories to come!

DEADLIFT

noreply@blogger.com (Mike) — Wed, 22 Jul 2009 02:17:00 +0000

I have been BUSY - new diet, new workouts, new focus...

Teaching CrossFit nearly 6 times a week now.

Here is my latest attempt for a 1 Rep Max on the Deadlift

Other achievements:

Yesterday I completed 'Kelly'

5 Rounds for time

400m Run

30 Box Jumps (I used a 20" Box)

30 Wall Ball Shots (20lb Ball)

Time: 26:33 PR

Last Day at MMA...

noreply@blogger.com (Mike) — Mon, 29 Jun 2009 00:52:00 +0000

Today was a bitter sweet day...

Since February, each Sunday from 9am-11am, you could find me at AliveMMA in SE Portland training some very athletic people who are looking for a tough workout.

This time, David Lloyd brought a couple of his buddies with him. He jokingly asked if we were planing on doing Fight Gone Bad - I paused and thought about it... 'Why not?!'

A little background on FGB... It is a CrossFit workout designed to mimic a grueling Mixed Martial Arts match with 3 rounds, each going for 5 minutes.

A True FGB set up would be:

5 Stations - one with a 75# barbell for Push Press, one with a 75# barbell for Sumo Deadlift Highpulls, a station for Wall Ball shots (20# ball), a 20" box for box jumps, and a Rower (ergometer) to track calories.

The workout is made up of three 5 minute rounds, each minute spent at one station. You get a 1 minute rest in between rounds, but then you have to jump right back in. The goal is to rack up as many points (reps) as possible in each station before your minute there is expired.

We did not have a rower, so I had them do Burpees instead.

We did not have Olympic style Barbells, so we improvised with a 55# Kettle Bell for the SDHP and a 75# standard curl bar for the push press.

These guys racked up a tremendous amount of points. I let David take the score sheet with him so he could tally it up later.

The picture above is a 'tiny' example of what was left in them when the workout was done.

So - back to the original story here... Today was bitter sweet because not only was it a GREAT workout and FUN to watch these guys push their limits, but it was my last day teaching at AliveMMA... I just need at least 1 day a week to myself (and my lovely wife). Unfortunately, with all of my other priorities, I had to drop this one off my plate.

I assured Bill (the amazing owner of AliveMMA) that I would keep in touch and make some appearances in the near future... but for now, I need a day to recharge.

Some of my Recent Workouts...

noreply@blogger.com (Mike) — Fri, 26 Jun 2009 15:24:00 +0000

Busy Busy... here are some of the latest workout:

Front Squats - 3Rep Max

I got to a new PR with 195#

on 6/22/09 I completed:

3 Rounds for time

21 55lb KB swings

12 Hand Stand Push Ups

Time: 8:15 (PR)

on 6/25/09 I completed:

As many rounds as possible of

5 Thrusters with 95#

7 Power Hang Cleans with 95#

10 Sumo Deadlift High Pulls with 95#

7 Rounds completed (PR... last time I had to scale this to 85#)

Today was 'Nicole'

As many rounds as possible of:

400M Run

Max Rep Pull Ups

your total Pull Ups is your final score

I completed 7 rounds for a total of 137 pull ups (PR - by 15 pull ups and 1 round)

That was a tough one. I wasted a ton of time because I was exhausted and thought about calling it quits about 3 different times... once at 10 minutes, once at 15 and again at 3 minutes. I kept talking myself into just getting through the next one. When the 6 minute mark came around, I completed the round and told myself "If the clock is under 3 minutes, I am done"... sure enough, the clock was at 3:12 - I HAD to work in one more round.

When I completed the last set and the timer went off, I was positive that this was the worst performance ever... when I went back to look at my training log I was SHOCKED to find out that this was in fact MY BEST PERFORMANCE EVER! Here is how the workout broke out:

Rnd 1 - 33 pull ups (PR!!!)

Rnd 2 - 22 pull ups

Rnd 3 - 15 pull ups

Rnd 4 - 13 pull ups

Rnd 5 - 25 pull ups

Rnd 6 - 15 pull ups

Rnd 7 - 14 pull ups

Total 137

I beat my last attempt by 15 pull ups and 1 full round!

Boy am I tired.

Press...

noreply@blogger.com (Mike) — Fri, 19 Jun 2009 23:51:00 +0000

From the Main Site...

As Many Rounds As Possible in 20 min...

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Run - Run - Run...

noreply@blogger.com (Mike) — Tue, 16 Jun 2009 02:05:00 +0000

These last few days have been busy! Wow.

With teaching classes, lot's of stuff at work, and training - who would have thought I would have time to run a Half Marathon. Well - I did it!

On Saturday I completed the Helvetia Half Marathon. It was a beautiful run.

Leading up to that day, I had not done much 'Run' specific training. I completed about 18 miles worth of straight running over the last 8 weeks. The rest of my training was CrossFit, which often incorporates running, but usually no more than 1-2 miles per workout. Go ahead and look through my last Blog entries, you will see - not much running.

With that being said, I am proud to share my achievement - I completed the Half Marathon in 1:45:20... that is about an 8 minute average per mile for 13.1 miles straight!

I placed within the top 23% of my age group and top 10% overall.

I can guarantee that I did not put in as many miles as most of the participants out there. CrossFit is such an 'Overall' conditioning program, you don't need to train for any one specific sport (unless you want to specialize ONLY in that one sport).

With my diet (Vegetarian Zone - 21 Blocks) and proper rest, my recovery was pretty quick. After a nice little nap on Saturday (Race Day), I was back to working out by Sunday!

I LOVE CROSSFIT!!!

RUN

noreply@blogger.com (Mike) — Sun, 07 Jun 2009 21:37:00 +0000

5 Mile Run -

37:46

Not to shabby... and it included some great hills.

Maybe my goal of the 1/2 marathon in 1:45 could be pretty realistic... We'll see!

Friday and Saturday...

noreply@blogger.com (Mike) — Sun, 07 Jun 2009 13:19:00 +0000

For the next 10 days (now less)... I am modifying the WOD's from the CrossFit Main site and incorporating some more running. I have a half marathon coming up this Saturday, June 13th.

Friday was supposed to be 1 Rep Max Deadlifts - I did a series of 3-4 rounds of 10-5 sets. Nothing horribly heavy - focused on form and technique. I built the weight up to 285lb which felt really good. That is well over 1.5 times body weight.

Saturday was tough - Lynne was the workout -

5 Rounds

Max Reps

Body Weight Bench Press

Pull Ups

Last time I did this was in November - I weighed 155lbs and got a TOTAL rep count of 171

This time, I am up to 160lbs and my rep count dropped to 137. Not bad. It is hard to do Max Bench Press without a spotter. I am sure I could have squeaked out a couple of more if I had someone to help with the failed rep. The pull ups were still strong, but dropped from averaging 25 per round down to 20 per round. I have not done as many pull ups as I use to... I can see that in the reps.

When I finished, I went out for a mile run to cool down.

Today I will work in a 3-5 miler to keep the legs movin'...

Why does Fran hate me?

noreply@blogger.com (Mike) — Thu, 04 Jun 2009 03:23:00 +0000

Fran sucks.

Anyone who knows her understands.

21-15-9

95# Thrusters

Pull Ups

I almost quit after the first round. I was thinking 'today is not my day'.

I pulled it together and squeaked out 5 of the 15 Thrusters... then grabbed another 6... then convinced myself to do 4 more.

The pull ups are easy for me - so I got through that with minimal down time.

At that point, I could not just stop - I completed the final 9 of each and hit the timer.

6:19 - a personal record!!!

I spent the next 10 minutes just sweating and breathing - passed out on the floor.

As much as I dislike Fran - she makes you stronger.

thank you, Fran.

Monday and Tuesday

noreply@blogger.com (Mike) — Tue, 26 May 2009 14:01:00 +0000

Memorial Day Monday was a BUSY day.

After teaching class at 5:30am, I came home and was on a 4.5 mile walk with my wife and the dog by 10am. By 12 non I was deep into Power Washing the deck - that took FOREVER. We made it to a 4:20 showing of Terminator and by 6:30 I was out for a 3 mile RUN!!! The run felt AWESOME. I should have timed it, but I thought I was taking it easy. I ended up sprinting up hills I usually take in low gear. I finished the 'workout' with a set of 15, 10, 5 Push Presses using 95# and some Jump Rope work.

Tuesday - today, so far - I did the workout from the CrossFit Santa Cruz site.

21 Deadlifts (165#)

21 Shoulder Press (75#)

Push Up Complex - 2 Push Ups on the minute for max number of rounds. First minute, 2 PU. Second minute, 4 PU. Third minute, 6 PU. etc...

I was able to get through 8 full rounds and failed on number 10 in the 9th round. That was a total of 82 Push Ups.

My arms are still a little shaky.