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Posted: Thu Mar 22, 2007 3:02 pm
by casey
21mar2007 I ran 3 miles in 30 min.


Today I actually did some real exercise. I did a tabata style circut with the following excercises. Tabata is 8 rounds of20 sec of work followed by 10 sec of rest . I only did 4 rounds. I recorded my reps of each excercise. Your score is the total of your worst rounds.

squats 14 17 18 15
pushups 21 12 10 9
situps 14 11 15 14
wallball 9 9 10 8
burpee 4 4 5 4

Wall ball is not the best for tabata. You dont get many burpees out of it but they are a great finisher. 10 pound med ball. score 45. downloaded a great timer for this off the crossfit forum.

Posted: Mon Mar 26, 2007 1:22 am
by casey
today I ran for about an hour on a hilly trail. I don't know how far it was but I will measure the trail the next time I run it with a gps. But it killed me.

Posted: Tue Jul 03, 2007 10:28 am
by casey
I'm Baaaack. I've had alot of problems with my shoulder. I was in a combatives tournament and I reinjured it. I have just been doing PT and rehab type stuff since then. I did a pretty good workout today so I think I'll get back into it. I miss bending so I think I'll get back into that. I also bought a trainer and a no 1 gripper from iron mind so I'm going to work on that stuff. I still really can't do pullups and kettlebell work sometimes feels like my shoulder will come out of socket. I'm weighing in at 191 right now and I started doing FAST-5 style dieting with paleo food so I'll let you know how I'm doing on that. I thought the first week was going to suck but on the 3rd day I was blazing on a pt run and I'm normally hurting at this weight. If you don't know about this diet, basically I don't eat until between 5 pm and 10 pm with paleo foods. Right now I just eat paleo until I'm full but soon I'll ajust for calories . OK, I'll post my workout for the day now.

3000 meter row 15:45

1 handed dumbell clean and press on each side

1 with 30#
2 with 35#
2 with 45#
4 with 55#

that's it.

Posted: Wed Jul 04, 2007 5:45 am
by casey
today I did some light work of a mixture of pushups, situps, ab wheel, squats, handstands, parallette tucks, medicine ball pushups, and medicine ball snatches. I really didn't count reps. I just did some active rest type stuff and did some stretching. My shoulder and elbow held up pretty good during the medicine ball pushups. I'm Bar B Qing tonight. Happy 4th.

PS: I weighed in at 188 this morning.

Posted: Thu Jul 05, 2007 12:56 pm
by casey
Today I did 3 rounds of 30 burpees and 30 situps in 16:12. I warmed up with some handstands against a wall and some squats.

Posted: Sun Jul 08, 2007 1:12 pm
by casey
Today I just played with my kettlebells, a 40lbs sand bag and a jumprope for about an hour while my kid played in the yard with the other kids. I had an audience so I didn't get a hard, focused workout in. I did some kettlebell juggling and some double kettlebell work. I finished it off with 4 rounds of 5 burpees, 5 sandbag clean and press, and 5 double kettlebell clean and press from the floor. After that I did some pushups with the kids and that was it.

Shawn Casey

Posted: Wed Jul 11, 2007 10:42 am
by casey
Today I did some 60/120s at the track for 7 rounds, 24 walking lunges, and 50 pushups. 60/120s is sprinting for 60 seconds then jogging or walking for 120 seconds. After that I moved heavy desks all day so, I'm counting that as a workout. It was very functional, especially when I almost fell down the stairs while carrying a desk that was a four man lift.

The last two days I worked on handstands, L-sits and tuck supports for an hour. I just moved from one to the other. I also worked on handstand pushups by putting some books on the ground and then I would kick up against the wall and lower my head to the books. My body will probably be shot tomarrow from moving but, we shall see.

Shawn Casey

Posted: Fri Jul 13, 2007 1:31 pm
by casey
The workout I did today was crossfit's "Cindy" workout.

5 pullups
10 pushups
15 squats

as many rounds as you can do in 20 min.

I did 8 rounds and stopped with a minute to go. I just couldn't do any more pullups. I'm going to have to work on pullups.

I got 2 captains of crush grippers. A trainer and a number 1. I can close the trainer but I still have about a half inch to go with my left hand and about 2 inches to go on my right. They sure are fun to play with.

Posted: Tue Jul 17, 2007 5:23 pm
by casey
Today I warmed up by doing some overhead squats with pvc pipe and some handstands. Then I did 100 burpees in 13:03. I'm still sore from the pullups on friday. I guess I shouldn't have done so many. I thing the 3 things I'm going to work on religiously are pullups overhead squats and handstands. I really never did any overhead squats and I realized how benificial it can be. Just using that pvc pipe was hard and it stretched me out pretty good, too.

Posted: Thu Jul 19, 2007 3:42 pm
by casey
This morning I ran 3 1/2 miles. I didn't time it but I ran the last half hard. This evening I did a little gripwork, 5 sets of 2 with the Trainer gripper and worked on handstands against a wall. 30 pushups, 30 situps 20 overheadsquats with pvc pipe. Pretty much just some stuff to get the blood flowing.

Posted: Sun Jul 22, 2007 4:45 pm
by casey
This morning, I practice capoeira with a buddy that's pretty good at it. We practiced for 2 hours and called it quits. I think I like capoeira better than combatives. I guess it's because I don't get hurt all the time and I get a good workout doing it. There's alot of gymnastics to it too and it's fun!

Posted: Sun Sep 02, 2007 2:58 pm
by casey
I got back from my trip and I'm sorry to say I put on some pounds. I was on vacation for a month and I ate a ton. I drank a ton of beer. I'm at 195 right now. I did some research and decided to do the zone diet. I'm going to do 14 blocks + 1 1/2 fat. I looked through some websites like performance menu and the zone website and I just settled with this setup to start out. The fast 5 really didn't work for me. Maybe I'll try it again some time but I'll stay with this zone setup for 3 months and see what happens. Here's my workout for yesteday and today.

crossfit warmup

15-9-3 reps of
thrusters and pullups
took me 13 min 34 sec

today I did the crossfit warmup
then did 4 400m runs in these times
I've been working on the pose style of running and I'm getting the hang of it. Those runs are actually pretty good considering the extra weight I put on.

Posted: Sat Dec 22, 2007 3:55 pm
by casey
I decided to start posting again after a long layoff.

Today I did the Crossfit WOD joshie, scaled

3 rounds of

11 dumbell squat snatch l arm
11 pullups
11dumbell squat snatch r arm
11 pullups
21 min 50 sec

Posted: Sun Dec 23, 2007 5:42 pm
by casey
pack version of the wod

3 rounds of
500 m row
145lbs 15 reps


Posted: Mon Dec 24, 2007 5:10 pm
by casey
150 burpees for time