Tim 2008 - The Importance Of Consistency

[tim_mcf]

Thanks, guys. That feels like really high praise, since I'm aware of what nutcases you both are, too!

1/27/08:

Crossfit Total
Believe it or not, I have never actually done this before, so today was my first ever CFT...

squat - 155x7, 205x5, 255x4, 305x1, 315x1 PR, 320x1 PR
press - 75x7, 95x5, 115x3, 135x1 PR, 145 miss, 140x1 PR
deadlift - 275x7, 325x3, 375x2, 410x1, 420x1 PR, 425 miss

CFT=880. Feel pretty good about it.

[JDR3]

Real nice job Tim!

PR's on all three is awesome!!!

For me, I like doing the presses best but they also frustrate me the most.

[tim_mcf]

1/29/08:

bench press
155x10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Made them all with unbroken sets. Up the weight a smidgin next time.

[minime]

nice CFT total, great job!

[gymgirl]

great job on the CFT! Funny that you have never done it before. kinda fun huh? great PR's too.

p.s. you are starting to scare me too!

[tim_mcf]

Thanks, ladies.

1/30/08:
75 lb sandbag / 35 lb kettlebell, 6 rounds for time...
-left side sandbag shouldering get-up
-with the bag on left shoulder, do 5 rh kb cleans
-5 alternating shoulder sandbag thrusters
-with the bag on right shoulder, do 5 lh kb cleans
-5 alternating shoulder sandbag thrusters
-finish the get-up
-next round start on the other side

Last time I did this workout was 2/28/07, and it took 15:25. Today I did it in 14:40.

[tim_mcf]

1/31/08:

40-30-20-10 for time:
-box jumps
-sledgehammer strikes, 10 lb hammer
-pushups
-situps

Finished in 23:53.

[JDR3]

Two good solid workouts there, nice work!

[tim_mcf]

Thanks, man. Today was butt hard:

2/2/08:

Kettlebell Deck Of Cards
hearts - swing; diamonds - snatch; clubs - clean; spades - overhead squat

For those who don't know what a "Deck of cards" workout is, basically you just take an ordinary deck, shuffle it, and start turning cards, then do whatever it says. For instance, a 5 of hearts is 5 swings...an ace of spades is 1 overhead squat...a 7 of diamonds is 7 snatches...Jacks are worth 11, Queens are 12, Kings are 13, and Jokers mean repeat whatever you just did. Alternate hands with each card, go through the whole deck for time.

Finished in 31:17. Jokers came after the Jack of clubs and 9 of spades, so that's 91 swings, 91 snatches, 102 cleans, and 100 overhead squats. 35 lb kettlebell.

Gulp what a tough one. You are on a roll. Attaboy!

[Bob44]

Hi Tim,

I stole your Kettlebell Deck Of Cards for my workout today. One question on your overhead squats. Do you do your 1 hand squat as if you were doing a 2 hand squat? When I did mine, I touched the non kettlestack palm to the floor. It felt like the motion of a windmill with bent knees rather than squatting straight down. Just curious how you did yours.

By the way I enjoy reading how creative your workouts are. Bob

[tim_mcf]

Bob, thanks for asking and for the compliment. I did my ohs just like a 2-hand one, at least in regards to my torso motion. The free hand was kind of out to the front and side for balance, I didn't touch it to the floor, although I probably could have since I squatted low enough for that.

[minime]

my goodness that sounds horrible! great job tim, I don't think I'd have made it through the entire deck!!

[tim_mcf]

2/3/08:

21-15-9 for time:
-95 lb power snatch / overhead squat
-pullups

Finished in 22:25. Much harder and slower than I thought it would be. Of course my whole body feels like it was beaten by sticks after yesterday, that could have something to do with it...

[minime]

nice work, that is a lot of snatches!