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CrossFit Day 4 & 5

Yesterday (Sunday afternoon)

50-40-30-20 and 10 rep rounds of:

  • Double-unders (really ended up doing 1 in every 5 as a double under – jump rope twice)
  • Sit-ups (did 50-20-15-10)

Today during lunch I’m doing three rounds for time of:

  • 30 Wallball shots, 20 pound ball (10.5 foot target)
  • 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) – will actually do 55 lbs and 20 reps

A few people have asked why I’m doing crossfit and posting them to my blog… two reasons

1) It’s a new ritual – I’ve committed to working out CrossFit-style for 90 days (5x a week for ~18 weeks).  I like the workouts because they are tough, quick, intense, and I feel great when I’m done.

2) Accountability (blog style) – I’ve committed to getting back in shape before and by blogging and updating I’m keeping myself accountable.  If I don’t reach CrossFit day 90 then I know I failed.  Today I’ll be 5.5% of the way there.

I will start posting several at a time although the WordPress Ap for my cell phone makes it convenient to post.

Cheers, Mike

CrossFit III

Warm Up then 5 Rounds:

  • 5 clean and jerk (65 lbs)
  • 5 push ups

It’s not much but it took quite a bit of effort for me.

CrossFit … part II

Off for an evening workout.  Tonight we will do the warm up again (which is a workout in itself for me) and then move to the WOD.

2 Rounds (UPDATE – I posted what I actually completed in parenthesis)

Deadlift 24x (24x @ 65 lbs)
Box Jump 24x (12 jumps)
Wallball 24x (12)
Benchpress 24x (24 with the bar)
Box Jump (again) 24x (12 again)
Wallball (again) 24x (12 again)
Clean 24x (not really good here — had to stop because I was pretty sure my form was questionable — need to get a little practice here)

PS Kelly was making fun of me because I took some before shots … I’ll post some thumbnails of the pictures …nothing like posting before pictures without an after picture.  This better work :-)

Before Crossfit2010

Before Crossfit2010 side

Kelly one of 10 To Enter 8th Colorado Athletic Hall Of Fame Class

kelly_cuvolleyballCheck out the press release announcing the 2010 Hall of Fame Class

BOULDER - The eighth class that will be inducted into the University of Colorado Athletic Hall of Fame this November 11 will include 10 Golden Buffalo luminaries who represent seven different sports, including CU’s all-time winningest coach, two of her top recruits, the school’s first successful professional golfer, its most decorated volleyball player, two of its most fiery and tough running backs along with perhaps CU’s most exciting athlete, as well as posthumously honoring America’s first international world class skiing star.

The 2010 class will be the largest inducted into the Hall since it was conceived in 1998, as the 10 former Buffaloes will join 37 individuals and the entire 1959 ski team which have been enshrined to date. Every decade between the 1950s and 2000s are represented. Click on each  picture below for a capsule look at those being inducted as the eighth class of CU’s Athletic Hall of Fame: [go to official press release to see pictures|| Click here for Kelly's write up].

kelly_cuvolleyball3The class will feature a celebration of women’s basketball, as Ceal Barry, who guided the Buffaloes to 427 wins in 22 seasons between 1983 and 2005, is being inducted in her first year of eligibility (five years must pass for an athlete or coach to be considered). Retiring as CU’s all-time winningest coach in any sport, she is currently CU’s associate athletic director for student services and the school’s senior woman’s administrator. Thus it is only fitting that she will be joined in CU’s Hall of Fame by her first and last top recruits, Bridget Turner and Tera Bjorklund. Turner was a member of CU’s first NCAA tournament team in 1988, Bjorklund the star on CU’s last to make an appearance in 2004; between the two, they led the Buffs to six appearances in the NCAA’s “big dance.” The CU record book is still awash of the accomplishments of this pair; both finished their careers as CU’s second all-time leading scorer at the time of their graduations.

Ken Charlton, who led the late Sox Walseth’s Buffaloes to back-to-back Big 8 Conference titles and two straight NCAA tournament appearances, is set to be enshrined. Often going out and scoring 20-plus points a day or two after having his knees drained of excess fluid, he was CU’s all-time leading scorer at the time of his graduation with 1,352 points in just three seasons. Walseth often referred to him as, “the finest offensive player I ever coached.”

Three football All-Americans are in the class, two of the toughest and fiercest competitors in Bob Stransky (’57) and Eric Bieniemy (’90), with the third perhaps the most exciting athlete to ever wear a CU football and track uniform, Cliff Branch (’72). All three were members of CU’s All-Century Team, selected in 1989 to commemorate the school’s first 100 years of football.

Both Stransky (1,097 yards) and Bieniemy (1,628) finished second in the nation in rushing their senior seasons; Bieniemy finished third in the Heisman Trophy balloting. In the platoon era, Stransky not only was a prolific halfback, he was a passer, a receiver, a return man and defensive back; his two interceptions in the ’57 Orange Bowl were two of the most important plays in CU’s 27-21 win over Clemson, the Buffs’ first-ever bowl win. Bieniemy ended his career as CU’s all-time leading rusher (3,940 yards) on the strength of 22 career 100-yard rushing games-both still CU records. His leadership played as big a role as his on-field performances in CU’s success and run to the 1990 national championship and back-to-back Big 8 titles that year and in 1989.

kelly_cuvolleyball2Branch was one of those rare players that created a buzz in the stands, whether it was Folsom Field, an opponent stadium or any track complex. With 10.0 speed in the 100-yard dash, he remains one of the fastest athletes in the history of CU athletics. He touched the ball just 141 times in his two-year football career, but amassed 2,507 yards on those touches, or just under 18 yards every time he got his hands on the football. And his blazing speed led him to set several CU sprint records on the track that still stand today.

The most decorated player in CU women’s volleyball history, Kelly Campbell, goes into the Hall still the owner of countless marks in the CU record book, including 23 of 27 career, season and match assist records. She was a four-time All-Big 12 performer, twice earning All-America mention in addition to being an Academic All-American as a senior in 1999. CU’s and the nation’s all-time career assists per game leader with 14.45, a number that still remains today as the second highest figure in the NCAA.

CU’s first alum to strike it big as a professional golfer, Dale Douglass, will be just the second golfer to enter CU’s Hall (joining Hale Irwin). Douglass has played in 1,043 professional tour events (599 on the Champions Tour which he still participates occasionally at the age of 74). He excelled in the days when college golf featured dual matches rather than tournament play, leading CU to a 30-9 record in dual meets during his career (he owned a personal record of 33-6); he placed fifth, seventh and eighth in three Big 7 Conference championship meets.

Buddy Werner is the final member of the group; he will be inducted posthumously as he died in 1964 in an avalanche in Switzerland while preparing to film a ski movie. Considered by most if not all ski historians as America’s first international skiing star, he won four NCAA individual titles skiing for the Buffaloes in the early 1960s. He was also an Olympian and compiled a long list of accomplishments in the World Championships.

The group will be inducted in the Hall of Fame Thursday night, November 11, be part of the parade at the Pearl Street Stampede the next night and will be introduced at halftime of the next day’s CU-Iowa State football game.

University of Colorado Hall of Fame Members — Hall of Fame Website

  • Inaugural Class (1998): Byron “Whizzer” White
  • The Second Class (1999): Gil Cruter, Burdette Haldorson, William “Kayo” Lam, Joe Romig, Lisa Van Goor
  • The Third Class (2000): David Bolen, Jimmie Heuga, Dean Lahr, J. Allen “Pat” Patten
  • The Fourth Class (2002): Dick Anderson, Harry Carlson, Darian Hagan, Carroll Hardy, Hale Irwin, Russell “Sox” Walseth
  • The Fifth Class (2004): Don Branby, Eddie Crowder, Cliff Meely, Frank Potts, Shelley Sheetz, Bill Toomey, John Wooten.
  • The Sixth Class (2006): The 1959 NCAA Championship Ski Team, Bobby Anderson, Fred Casotti, Adam Goucher, Bill Marolt, Bill McCartney
  • The Seventh Class (2008): Don Campbell, Frank Clarke, Kara Grgas-Wheeler Goucher, Billy Lewis, Dave Logan, John Stearns, Claude Walton, Dal Ward, Alfred Williams
  • The Eighth Class (2010): Ceal Barry, Eric Bieniemy, Tera Bjorklund, Cliff Branch, Kelly Campbell, Ken Charlton, Dale Douglass, Bob Stransky, Bridget Turner, Buddy Werner

CrossFit …

It’s time to start working out (again?) … It’s been probably 2 years since my last CrossFit work out and for some reason this morning at 5:30am I decided it was time to start up again.  This time I’m going to post my exercises so I can track my progress … and there better be some progress considering I was feeling it after the warm up.

CrossFit Warm Up

3 rounds:

Samson Stretch (15 sec)
Overhead Squat (bar – 45 lbs)
Sit-up (15)
Back Extension (15)
Pull-up (1)
Dip (4)

WOD (Work out of the day)

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box (note I did 15 box jumps)
25 Back extensions (I did 15 back extensions)
205 pound Deadlift, 20 reps (I did 10 reps with only 90 lbs)

My time: 19 minutes.

I weighed in at a not-so-solid 164 lbs.  We’ll see where that goes over the next 90 days.

Farmers Market Breakfast

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Mini Spot

The 12 point turn got us in safe and sound.

Wpid 2010 07 23 18 46 08

Piper Turns 1!!

Check out this video of piper.

What a Weekend!

yardworkWith Piper’s first birthday coming up and the in-laws visiting, we utilized the holiday weekend to work around the house.  And we accomplished quite a bit if I don’t say so myself …

  • Mounted under-the-cabinet lights in the kitchen
  • Built a tree house/fort in the backyard next to the garage (included spray painting too)
  • Fixed the sprinklers
  • Trimmed the bushes/shrubs
  • Mowed the lawn
  • Cleaned the deck
  • Ordered a recycle bin (we’ve been using our neighbors for 8 months)
  • Pseudo cleaned the garage (still have quite a bit to go)
  • Organized the office (again, still a ways to go)

Best summer picture to date

She loves the water….
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