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John logged 713 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. FIT
    good half a "Del"

    Too much. I couldn't eat it all.

    WARM-UP
    DROM progression
    then 2 rounds of
    * overhead squats
    * seated row
    * push-ups
    * reverse crunches
    * sampson stretch

    WORKOUT
    I only got halfway through... read more

  2. FIT
    great Somewhat Wussified WOD

    Today was a somewhat wussified WOD, but felt good nonetheless.

    WARMUP:
    DROM progression
    then 2 rounds of
    * 15 overhead squats
    * 15 pull-ups
    * 15 seated rows
    * 15 bench press (95lb)
    * Sampson str... read more

    • Dan M.
      Dan M.

      All that stuff ain't wussy. Good work!

      almost 3 years ago Like

  3. FIT
    great Turkish Get-Ups & Running

    Turkish get-ups will kick your ass.

    THE WARMUP
    DROM progression
    then 2 rounds of (15 each set):
    * overhead squats
    * reverse sit-ups
    * back extensions
    * seated cable row
    * push-ups

    THE WORKOUT... read more

    • John F.
      John F.

      Oh, and it was 12 reps of TGUs each set, not 21. Why? Because it kicked my ass.

      almost 3 years ago Like

    • Paula K.
      Paula K.

      You are not kidding about the TGU's. Great job!

      almost 3 years ago Like

    • Dan M.
      Dan M.

      Jaysus...didn't even know people COULD do TGU's with a barbell. Just saw a video. Nuts. You done good.

      almost 3 years ago Like

  4. FIT
    good Another DNF

    I didn't record my last one, but this ow was a DNF. Not a ba workout all-in-all, but a DNF for the crossfit workout.

  5. FIT
    great kb swing, wallball, pull-up

    I'm fixing my posture (more on that in a bit).

    Warm-up:
    DROM progression
    2 rounds of
    * overhead squats
    * seated cable row
    * back extension
    * reverse crunches
    * Sampson stretch

    Workout:
    3 rou... read more

    • Ryan N.
      Ryan N.

      Thanks for posting this. I'm a sloucher as well and doing the arm test shows me at about 45° ... Got some work to do here.

      almost 3 years ago Like

    • John F.
      John F.

      It's a fascinating self-fixer topic. My hands were pretty much completely palms-back. And even better, zero pain or tweaks during the workout.
      Amazing how our bodies are morphable

      almost 3 years ago Like1 person

    • John F.
      John F.

      ...and changeable over time. (accidentally hit "post" before finishing)

      almost 3 years ago Like

  6. FIT
    Burpees!

    35 measly burpees in 7 minutes, but no shoulder pain, so that's good.

    Warm-up:
    2 sets of
    * back extensions
    * sit-ups
    * pull-ups
    * sampson stretch

    Then DROM progression, then burpees.

    7 mi... read more

  7. sorta refreshing to see how badly burpees kick the asses of even the fittest people: http://pd.crossfit.com/games/video/G2012_OPEN_Wk1_DemoStandarsBurp_SD.mov

  8. FIT
    injured Absolutely Nothing

    No workout here—not today, not yesterday, nor the day before.

    Damn shoulder. Totally zoinked it.

    So it's all RICE and Advil. Mmmmmm NSAIDs.

    If anyone has brilliant shoulder therapy exerc... read more

    • John F.
      John F.

      Ugh, wrists are no fun. If it swells up like a cantaloupe, get that sucker x-rayed.

      almost 3 years ago Like

    • Show 5 more comments...
    • Dan M.
      Dan M. Get Better
      Get Better:

      Sorry to hear. There's always sit-ups...

      almost 3 years ago

    • Keath L.
      Keath L. Get Better
      Get Better:

      I'm RICE'N too, but on my ankle instead. I think the plan to ease back in to resistance-based workouts is a good plan. Stick with no-shoulder impact for as long as you can - better to wait for zero pain than give yourself a preset schedule.

      almost 3 years ago

  9. FIT
    blah Mixed Bag

    Epic DNF. My motivational pendulum is totally on the backswing. Maintaining drive is harder than any single workout.

    Warm-Up was standard CrossFit fare:
    DROM progression
    plus 2 rounds:
    * overhea... read more

    • Dan M.
      Dan M.

      That's a hell of a WOD after that warmup. You still got a few rounds in. Can't imagine ever liking wallballs

      almost 3 years ago Like

    • Show 3 more comments...
    • Mimi
      Mimi

      I did not think anyone liked wall balls O.o
      Many WODs are shorter than 16 minutes. Probably a good thing not to push an angry shoulder.

      almost 3 years ago Like1 person

    • Dan M.
      Dan M.

      Our box's warmups vary from coach to coach. Some coaches are relatively light & prefer some flexibility and mobility stuff. Other coaches are tougher, and warmups are as exhausting as the WOD. Hope the shoulder feels better

      almost 3 years ago Like

  10. FIT
    great Wall-ball & Row

    BOOM. I did that sh!t.
    Today's Recommended Workout: (http://www.crossfit.com/mt-archive2/008174.html)

    A couple things:
    1. I don't have a rowing machine; sumo deadlift high-pulls are t... read more

    • Dan M.
      Dan M.

      Yr crossfit WODs always look like ass-kickers. Nicely done

      almost 3 years ago Like

    • John F.
      John F.

      I'm just going straight off the site. I'm super stoked I can finally (sort of) start keeping up and completing them, mods included. Crossfit's nuts man.

      almost 3 years ago Like

    • Mimi
      Mimi

      Note 1 made me laugh (although I must admit I find rowing somewhat complicated). Your DIY wall ball sounds scary. Great job with the wod!

      almost 3 years ago Like

  11. FIT
    blah "Erin"

    DNF on today's Crossfit workout, "Erin".

    Feels like I'm in the midst of a neuroendocrinological pity party, so I'll let it be. Is there a DailyMile "I felt..." ... read more

  12. FIT
    good (Run + Pull Ups + Dips) x 5

    So good. Today's recommended workout was:

    5 ROUNDS FOR TIME:
    * 800 meter run
    * 9 muscle-ups

    Muscle-ups require rings, which I don't have, and strength/skill I don't have either. In... read more

    • Ryan N.
      Ryan N.

      Looks like a killer workout. Sounds like Muscle-ups > pull-ups > chin-ups. None of which I can do either. This all cross-fit? Where on the internet can one go to learn this?

      almost 3 years ago Like

    • John F.
      John F.

      http://www.crossfit.com. Chek it out. And watch the video (they have tons of demo videos) showing what a muscle-up is. Then you'll know what I meant. LOL. *tough*

      almost 3 years ago Like1 person

    • Brian A.

      Goooooooooooooooo, John!!

      almost 3 years ago Like1 person

    • Neal T.
      Neal T.

      I got tired reading that

      almost 3 years ago Like

  13. FIT
    great "Rahoi"

    Okay, that kicked my ass.

    Warm-up:
    DROM – I've come to love this. Check it out: http://bit.ly/y9OGy4
    then 2 Rounds of:
    * Sampson stretch
    * Overhead squats
    * Sit ups
    * Supermans
    * Pull ups
    *... read more

    • Michelle

      Nice job John!!!!

      almost 3 years ago Like

    • Mimi
      Mimi

      Great workout. Bar facing burpees are tiring. Good DROM video. I'm very lazy about a proper warm up. Reminds me of the kind of warm up we did when I tried tae kwon do. For box jumps, a coach told me she does steps up on the box first to get a better idea of the height. Seems like an obvious thing but something I never thought of.

      almost 3 years ago Like

    • John F.
      John F.

      Good idea on the steps—the 24" box is intimidating!

      almost 3 years ago Like

  14. FIT
    good Deadlift & Jumprope

    A good workout.

    Warm-up was the standard CrossFit:
    Sampson Stretch
    Overhead squat
    Sit ups
    Back extensions
    Pull ups
    Dips

    I only did 2 rounds though, and added the DROM. (Crossfitters sure do lik... read more

    • Mimi
      Mimi

      Fun WOD. I'm working on deadlift form. Apparently I don't use my lats enough. Can't do DUs either, which is really annoying.

      almost 3 years ago Like

    • John F.
      John F.

      We'll get 'em eventually. I was shooting for consecutive 100 singles, which is hard enough. Next time through I'll probably try singles with some doubles thrown in.
      Beautiful 'stache, by the way!

      almost 3 years ago Like1 person

  15. FIT
    good 400m repeats

    Today was a rest day, so I did 400 meter repeats w 60–90 second rests at Rice. Then I came home and did a couple sets of (assisted) pull-ups. Because I suck at pull-ups.

    I missed a couple of wo... read more

  16. ATTENTION (por favor): ALL PROCEEDS of our sales from today through 2/5/2012 will go to Highland Park High School's 24 Hour Run to benefit Leukemia Research.
    If you're looking to get som... read more

  17. FIT
    good Mixed Bag

    Man, I'm glad I'm not the only one that thinks burpees suck.

    Today's warmup (3 rounds):
    15 back extensions
    Sampson stretch
    15 Overhead squat

    Today's workout:

    For ti... read more

  18. FIT
    good Shorty

    Shorted today's workout—accidental long-ass nap, plus dinner plans.

    Warm-up (3 rounds):
    15 KB swings
    Samson stretch
    15 push-ups
    15 back extensions

    Workout (2 rounds):
    12 reps Deadl... read more

  19. FIT
    great Squats & Rope Climbs

    Much like the Grinch's heart, my forearms are now 3 sizes too large.

    I hope I don't need to use my hands for anything tomorrow.

    The workout:
    75 pound Back squat, 50 reps
    15 foot Rope ... read more

    • Jason W.
      Jason W.

      first time i read this i thought it said squats & gobbles and got kinda heated... good jobs though my friend!

      almost 3 years ago Like1 person

    • Show 2 more comments...
    • Nik W.
      Nik W.

      Nice modification to the rope climb! My god, 15 rope climbs in the original wod seems crazy hard. I was beat after 1 climb yesterday.

      almost 3 years ago Like

    • John F.
      John F.

      Seriously. Sometimes the recommendations are just completely crazy.

      almost 3 years ago Like1 person

  20. FIT
    great 400m Repeats

    400m repeats in Vibrams is a sh*tload of fun!

    Today's WOD: http://bit.ly/w1RiyO

    Seriously, that was a lot of fun. Felt like a kid again.