Monday, November 16, 2009

I've Moved

I've moved over to WordPress:

11/16

Afternoon @ CF Nati:

2x Burgener Warmup

Heavy Clean & Jerks

WOD:
As Far As Possible in 20 Minutes:
1 Deadlift @ 185#
1 Pushup
2 Deadlifts
2 Pushups
3 Deadlifts
3 Pushups
...
Results:

11/15

CrossFit Rest Day
27.5 hour fast topped off with a few hours of eating as much as I could.

Sunday, November 15, 2009

11/14

Evening in Chilicothe, OH:

5 Rounds:
20 Double Unders (with shitty fat jump rope)
5 Muscle Ups
Time: 6:40
*No chalk.

11/13

11/12 was a CF Rest Day

Evening in Chilicothe, OH:
Army Physical Fitness Test

Max Pushups in 2 minutes: 79 PR
Max Situps in 2 minutes: 93 PR
2 Mile Run: 13:21

Total Score of 296 PR

Wednesday, November 11, 2009

11/11

Morning @ Conner Track:

Each for time:
Run 200m: 30 seconds
Run 200m: 31 seconds
Run 400m: ???, stopwatch problems
Run 400m: 1:26
Run 800m: 3:14
Run 800m: 3:22

*a little slow today, but pretty confident I can break a 30 second 200m sprint if someone else is timing me.

11/10

Evening @ CFN:

Warmup: knocked out some triple-unders.

WOD:
AMRAP in 20 min:
8 Handstand Pushups
16 GHD Situps
32 Squats
Rounds: 5 (+8+16)
*done with paralletes to 2" below top of pipes.  GHD Situps done Games style with two hands touching the ground behind Sorinex machine.

11/9

Morning @ home:
Mow grass for 2 hours

Afternoon @ CFN:
Split Snatch 3x2: 136/136/126
Split Jerk 4x1: 185/195/200/205 PR
Back Squat 3x3: 226/216/216
*Also PR'd my power clean, 185#

WOD:
5 Rounds:
30 seconds pullups
30 seconds burpees
30 seconds rest
*done with a 21# vest

Pullups:
Burpees:

11/8

CrossFit Rest Day

11/7

Afternoon @ CFN:

Snatch 4x1: 140/145/150/155F
Split Jerk 3x2:
Back Squat 3x3:

WOD:
Run 800m
30 KB Swings, 2 pood
Time: 4:08
*Goal was for sub-4.  Need to run faster.  All swings unbroken.

Thursday, November 5, 2009

11/5 - 11/6

CrossFit Rest Days

Sunday, November 1, 2009

11/4

Morning @ Fitworks:

AMRAP in 30 min:
5 Ring Dips
10 Situps
15 Squats
Rounds: 31 (+5+10+3)
*This felt really good.  I kept a solid pace until the last 3 minutes, at which time I hauled ass.  Definite morale booster after the last few days.

Post:
3x15 Straight legged back extensions @ 25#

11/3

Afternoon @ CF Nasti
Max Handstand Pushups: 22 (PR by 7)

WOD:
5 Rounds:
10 Clusters, 115# (Squat Clean Thrusters)
15 Burpees
Time: 15:16

Post:
3 sets max pullups w/ 21# Vest: 22/16/15

*Ate an entire bar of 80% dark chocolate prior to the WOD

11/2

Morning @ CF Nasti:

MEBB:
Snatch 3x2
Loads: 135/135/135F (1)
Split Jerk 4x1
Loads: 165/175/180/185
Back Squat 3x3
Loads: 225/225/225
*Loads felt soooooo heavy today. Mind wasn't there. Neither was the strength.

WOD:
Max Double Unders in 10 minutes.
Score:

11/1

CrossFit Rest Day

Threw bags at airport.

Thursday, October 29, 2009

10/31

Morning @ Conner 5K:

WOD:
Run 5K

Time: 19:06 PR*
*Unfortunately, this won't be an actual PR. The course was short approximately 400 meters (or about 1 min 45 seconds). It was a 2-lap course. First lap: 9:30, Second lap: 9:36. Feel DAMN good about this time and wish the cop would have accurately measured the course. I'm very confident I would have gotten sub-21 on the run, an assumed PR of over a minute.

Notes: Still strict Paleo, but on Halloween, I ate an entire bar of 80% dark chocolate. No other cheats.

10/30

Evening @ Fitworks

Max pushups without stopping: 52
*PR by 10 pushups

Snatch 4x1
Loads: 136/141/141/142
*Sloppy...
Split Jerk 3x2
Loads: 166/171/176
Back Squat 3x3
Loads: 225/235PR/240PR
*240 was done solidly. This is a big jump, adding 10 pounds to my 3-rep when I usually go up 2-5 pounds per week. Don't know if it's paleo, fish oil, or coming off a rest cycle, but I like it.

WOD:
5 Rounds:
12 Dumbell Swings, 35#
12 Pullups
12 Box Jumps, 20"
Time: 6:19

Post: Cool/Cold Shower

Tuesday, October 27, 2009

10/28

Part of CF Rest Cycle. Clean & split jerk skill work.

Post: 1x5 Cross Jump Drill
3 sets of strict pullups: 10/10/8

10/27

Part of a Rest Cycle. Low intensity squat snatch skill work.

10/26

in Reno, NV negotiating a unicycle
CrossFit Rest Day

Thursday, October 22, 2009

What I Believe

I believe in an adherence to standards.  Chin over bar, squat below parallel, full extension, and chest to deck.


I believe in competition.  Do better than your last performance, the athlete next to you, OPT, Everett, Jolie, etc.


I believe in pride.  If you accomplish, brag.


I believe in camaraderie.  Encourage others and find delight in their achievements. 


I believe in the pursuit of information.  The more you know, the more you grow, even if it proves you wrong.


I believe in eating your meat and veggies.  Like Momma used to say.


I believe in heavy olympic and basic barbell lifts.  If you're not doing them, you're not doing CrossFit.


I believe in having a coach.  You may think you're doing it right, but you're not.


I believe your excuses are not welcome.  They're demotivating and generally useless.


I believe in doing fun new things.  Run, hop, cartwheel, jump, swing, dance, climb, play.

10/24 - 10/25

Olympic Lifting Certification @ BattleBorn CrossFit in Reno, NV.

Learned so much from Cody Burgener, Josh Everett, Dutch Lowy, and Steffan Rochet.

10/23

Afternoon at CrossFit Initiative in Reno, NV:

WOD:
"Tommy V."
21 Thrusters, 115#
12 Rope Climbs to 15' mark
15 Thrusters, 115#
9 Rope Climbs to 15' mark
9 Thrusters, 115#
6 Rope Climbs to 15' mark
Time: 18:55 PR Compare to 3/22/08

Monday, October 19, 2009

Saturday, October 17, 2009

10/21

Morning @ Fitworks:

WOD:
7 Rounds of:
8 Squat Cleans, 45# Dumbells
16 Pushups
Time: 11:04
*Thanks to Amy for the coaching!

Practice:
12 HSPU
Weighted Pullups, got up to 2x70#
2x10 controlled knees to elbows

10/20

Afternoon @ CF Nasti:

CFSB:
Deadlift 5-3-3-1-1-1-1
Loads: 285/295/305/341 PR/346F
Deadlift 1x20
Load: 231 PR

WOD:
10 Rounds of:
10 Box Jumps, 20"
10 Pullups
Time: 7:14
*All pullups unbroken.
Post: Ice bath my feet.

10/19

Afternoon @ CF Nasti:

Back Squat 5-3-3-1-1-1-1
Loads: 185/195/205/255F/255F/251 PR

"Jackie"
Row 1000m
50 Thrusters, 45#
30 Pullups
Time: 6:31 PR by 48 seconds

Later in the evening:
10 minute sauna
5 minute rest
10 minute sauna
6 minute cool/cold shower

10/18

CrossFit Rest Day

Sunday, October 11, 2009

10/17

Afternoon @ CrossFit Nasti:

CFSB:
Press 3x5
Loads: 126/136F (4)/132F (4)
Press 10-7-4
Loads: 115/125/131

WOD:
5 Rounds:
12 DB Power Snatches, right arm (45#)
12 DB Power Snatches, left arm (45#)
12 Wall Ball Shots
12 GHD Situps

Time: 13:35
*Wall Balls Shots and GHD Situps unbroken.  Head wasn't in the game.  With some more intensity, I could get this closer to 11 minutes.  Saw Scott doing "Fran" today and it reminded me that it's been a while... though I may regret typing those words.

Practice: 75# Squat Snatches

3x15 Glute Ham Raises

10/16

Morning @ Fitworks:

CFSB:
Front Squat 5x3
Loads: 211/213/215/220PR

2x10 Toes-to-Bar

Post: 10 min sauna, 3 min cold shower

10/15

CrossFit Rest Day


I've been taking cold showers for about 3 months now and absolutely love them.  During the summer, nothing is better than cooling down after you've bathed in lukewarm/hot water.  However, now I've begun spending the entire shower under the freezing cold beads of H2O.  Nothing beats it.

10/14

Morning @ Fitworks:

1x20 OHS, 95#

AMRAP in 20 min:
8 Hang Power Cleans
12 Chest to Bar Pullups
16 Calories on Rower

Rounds: 7 (+3)

10/13

Afternoon @ CF Nasti:

CFSB:
Deadlift 3x3
Loads: 316/317/318 PR
Deadlift 1x21
Load: 226 PR

WOD:
Max Double Unders in 10 min.
Score: 283

Post: Lots of time with feet in the ice bath.

10/12

Afternoon @ CF Nasti:

Max Double Unders: 44 PR
Max BW OHS: 4 @ 166# PR

CFSB:
Back Squat 3x3
Loads: 226/228/230 PR

WOD:
1200m Run
50 KB Swings, 1.5 pood
30 Box Jumps

Time: 7:51
Came in from the run around 5:25 which is way to fuckin' slow. Swings broken into 2 sets, 35 and 15. Box Jumps unbroken.

Practice:
Walk on hands. 2 rounds, 23' & 30' PR

Saturday, October 10, 2009

10/11

8 hrs sleep

CrossFit Rest Day

Chocolate & Bacon


2 hours of yard work and log throwin'

---

900am
2100mg fish oil
plate full of eggs, bacon, sausage
2 cups black coffee

200pm
bacon
3/4 apple
walnuts

33opm
2800mg fish oil
chicken
plate full of peppers, onions, mushrooms w/ bacon fat & EVOO
a few almonds

430pm-545pm
nap

730pm
2800mg fish oil
pork chop w/ peppers, onions, mushrooms
brussel sprouts w/ EVOO, sea salt, pepper

Tuesday, October 6, 2009

10/10

All Day @ Albany CrossFit:

CrossFit Nutrition Certification

Evening @ ACF:

CFSB:
Press 5x3
Loads: 140/142/143PR/145F(2)/145F(2)

WOD:
AMRAP in 8 min of:
Power Clean, 155#
HSPU

Rounds: 3 (+6)
*Power cleans were so much easier than they would have been 10 weeks ago! HSPU were done without a lot of breaks, first set unbroken. That time just flew by. Did it against 2 other guys wanting to get in a WOD after the cert.

---

800am
2 eggs 2P
bacon 2P
sweet peppers/onions/mushrooms 3C
EVOO/walnuts

100pm
chx cobb salad, extra chx
water

830pm @ hibachi grill
maki roll
buncha teryaki beef
small amount of veggies
water
Stewart's ice cream, 2 scoops!

10/9

Afternoon @ Albany CF:

CFSB:
Front Squat 3x5
Loads: 206/207/208 PR
Back Squat 1x12
Load: 200 PR

WOD:
3 Rounds, each for time. Rest 2 minutes in between.
50 Box Jumps, 20"
Times (in seconds): 51 / 48 / 49

Practice:
Max Pullups: 46 (so sloppy, rhythm was off. 2 away from last PR)

---
900am
3g fish oil
bacon 2P
eggs 2P
apple 2C
strawberries 1C
almonds

145pm
rotisserie chicken 4P
apple 2C
strawberries 1C
walnuts

430pm (post-WOD)
Cliff's Builder Bar 3P/3C

6pm @ Chili's
salmon 5P
broccoli/carrots 3C
walnuts

930pm
3g fish oil
chicken 2P
apple 2C
almonds

10/8

CF Rest Day

-courtesy Kate in VA

---
800am
3g fish oil
5g creatine
strawberries 1C
apple 2C
2 eggs 2P
bacon 2P
walnuts

1145am
bell/sweet peppers 2C
deli turkey 2P
walnuts

430pm
spaghetti squash w/ sauce 3C
meatballs w/ cheese 4P
walnuts

830pm
deli turkey 2P
apple 2C
walnuts

1100pm
paleo bbq chicken 4P
salad w/ sprouts & oil/almonds 1C
strawberries 2C
3g fish oil
5g creatine

10/7

Morning @ Fitworks:

Overhead Squat work:
3x45
3x135
1x155
3x166 (bodyweight) PR

WOD:
AMRAP in 20 min:
12 Push Press, 35# DB
24 DB Swings, 55#
36 Air Squats
Rounds: 6 (+12)

---
715am:
3g fish oil
chx sausage 3P
bacon 1P
bell & sweet pepper 1C
half apple 1C
zucchini 1C
walnuts/EVOO

1130
5g creatine
3 egg omelet 3P
deli turkey 1P
salsa 1C
apple 2C
walnuts

430pm
bacon/deli turkey 3P
apple 2C
walnuts

830pm
bacon/deli turkey 3P
apple 2C
walnuts

1030pm
3g fish oil
paleo BBQ chicken 4P
salsa 1C
apple 2C
almonds
5g creatine
jelly/PB/crackers 1C

10/6

Afternoon @ CFN:

CFSB:
Deadlift 3x3
Loads: 311/315/317PR
Deadlift 21-15-9
Loads: God damnit, forgot...

Played around with Split Cleans: 155/175/180/185
Damn Fun!

WOD:
"Annie"
50-40-30-20-10 of:
Double Unders
Situps (Ab Mat, Unanchored)
Time: 7:08

Practice: Strict Muscle-Ups

---
830am:
3g fish oil
6 bacon 4P
zucchini/bell pepper 3C
EVOO
a few almonds

3pm:
McAlister's Basil Chicken Salad 5P/3C

6:30pm
5g creatine
3g fish oil
chx/turk sausage 2P
apple 2C
almonds/sunflower seeds/walnuts

9pm:
3g fish oil
chx/turk sausage 4P
sweet peppers 1C
zucchini 2C
walnuts/EVOO
5g creatine

Monday, October 5, 2009

10/5

Afternoon @ CFN:

CFSB:
Back Squat 3x5
Loads: 215/220PR

WOD:
Run 2 miles.
Time: 14:21
*Too slow. My legs were still a lil tore up from Karen and the 5K 2 days ago.

---
8am:
3g Fish Oil
squash/zucchini 2C
3 bacon 2P
2 egg 2P
almonds/EVOO

11am:
3g Fish Oil
zucchini 2C
chx/turk sausage 3P
1 egg 1P
salsa 1C
sunflower seeds/EVOO/almonds

3pm:
Bacon 2P
bell pepper 1C
.5 apple 1C
almonds

5:30pm:
(post-WOD)
5g creatine
chx/turk sausage 2P
sweet pepper 1C
.5 apple 1C
almonds

10pm:
2g fish oil
chx sausage 4P
1cup salsa 2C
.5 apple 1C
almonds
5g creatine

10/4

CrossFit Rest Day

Spent an hour indoor rock climbing up at Climb Time in Kenwood.

10/3

Morning @ CFN:

CFSB:
Press 3x5
Loads: 135/136PR/137F(4)
Press 12-9-6
Loads: 100/115/125
*Set of 12 was 5 pounds too light.

WOD:
"Karen"
150 Wall Ball Shots to a 10' target.
Time: 7:06 PR
*First time to a 10' target.

Practice:
Pistol work. Got my first pistol with a 25# kettlebell as counterbalance!

4 hours later at the Reggae Run...
Run 5K
Time: 25:34
*Far from a PR, but the hills were a real bitch. Still happy with it.

10/2

Morning @ Fitworks:

CFSB:
Front Squat 5x3
Loads: 205/210PR/215PR
Back Squat 1x12
Load: 190

WOD:
15-12-9-6-3 of:
Power Clean 115#
Chest to bar Pullups
Time: 7:21
*Way too slow...

Monday, September 28, 2009

9/30

Morning @ FitWorks:

WOD:
At the top of every minute, perform 5 power snatches. For the rest of the minute, do burpees. Continue until you have completed 100 burpees.

Time: 16:51
*Oh god did that suck...

Practice:
10 HSPU

9/29

Morning @ CF Nasti:

Warmup:
500m Row (1:45 pace)
CFWU


CFSB:
Deadlift 3x5
Loads: 295/295/295
Deadlift 1x12
Load: Forgot to do...

WOD:
Leaving every 2 minutes, run 200m. 4 Rounds.
Times (in seconds): 33/31/33/33

Practice:
1 min on/1 min off:
L-Rope Climb: 2
Rope Climb: 7
Rope Climb 6

9/28

9/27 was a CF Rest Day

Afternoon @ CF Nasti:
Warmup:
2 Rounds:
Samson Stretch
10 Pullups
10 Pushups
10 GHD Situps
10 Squats
BS 5x45
BS 3x135

CFSB:
Back Squat 5x3
Loads: 220/225/230F(1)/230F/220

WOD:
AMRAP in 10 min:
10 KB Swings, 2 pood
15 Ring Dips
Rounds: 7 (+5)
*Goal was 5 and the attitude was very positive throughout. Dips, as suspected, killed me. I tried to keep a pace of 2 to 3 each go. All swings unbroken. And no squatting down feeling sorry for myself.

Practice:
Skin the Cat, from a full hang: 6/4/4

9/26

Morning @ UF:
WOD:
"Fight Gone Bad!"
Score: 302 (PR)
*Box jumps were a ton easier, scoring in the low thirties. Not having a good coach there to push me was the failing part. Push presses still destroy me, tallying only around 15 per round. Row wasn't that great because of the transition too.

Check out the deadlift videos on my YouTube page and offer suggestions. I think I am still bringing my ass up too high on the initial lift.


Thursday, September 24, 2009

9/25

CF Rest Day

Wednesday, September 23, 2009

9/24


Sleep: 8.75 hrs sleep

Afternoon @ UF:

Warmup:
500m Row (1:41 pace)
Kicks 'n stuff
12 Pullups
12 Pushups
12 GHD Situps
12 Back Extensions

WOD:
2 Rounds:
25 Pullups
25 Pushups
25 Situps
25 Squats
Time: 4:47

Practice: Spent some time working on double unders and finally found the key: Relax! If you look ahead, relax your face and jump just as high as you normally do for a single under, all you have to do is flick faster.

Also knocked out 1x3, each side, of 53# Turkish Get Ups

Monday, September 21, 2009

9/23

9/22 was a weird Rest Day (7.5 hrs sleep)

Sleep: 7 hrs

Afternoon @ UF:

Warmup:
500m Row (1:47 pace)
10 Box Jumps, 23"
10 Clapping Pushups
10 Double Unders
5x135 Deadlift
3x225 Deadlift

CFSB:
Deadlift 3x3
Loads: 305/310/315
Deadlift 12-9-6
Loads: 255/265/275
*Form was questionable. Video will be posted for evaluation and comments.

WOD:
2 Rounds:
400m Run
30 KB Swings, 1.5 pood
Time: 5:58 ... we think.
*Amy can't count or work a TimeBoss. I was aiming for around 4 minutes. I don't think I was that slow...

Post: Ice the lower back. That's a shit ton of deadlifts.

9/21

Sleep: 9.5 hrs

Afternoon @ UF:
Warmup:
Sprints/Shuffles
2 Rounds:
10 Partner ball situps
15 Back extensions

CFSB:
Back Squat 3x5
Loads: 205/210/215 (PR)
*I'm supposed to quit if I hit a PR on the second set, but was feeling really good. With a spotter, I'm pretty sure I can manage 225.

WOD:
"Christian"
Row 250m
5 Clean & Jerk, 135#
25 Wall Ball Shots, 20#
5 C&J
25 WB
5 C&J
25 WB
Row 250m
Time: 9:09
*C&J done in singles. Very upsetting, though for the first time since beginning CF, all jerks were push jerks. A very big step for me. Also managed to tweak my left knee a little. With some ice, it should be good for tomorrow's activities.

Sunday, September 20, 2009

9/19 - 9/20

CF Rest Days

FTX down in Ft. Knox.

9/18

Sleep: 7 hrs

Morning @ CF Ft Knox (Gammon Gym)
Warmup:
300m Row
10 Ring Dips
10 Pullups
10 Squats
10 GHD Situps
10 Back Extensions

CFSB:
Front Squat 5x3
Loads: 195/195/200(poor form)/200/205
*Done with Puma's, not my lifting shoes.

Back Squat 1x20
Load: 165 (body weight) PR
*Done in socks. Pretty damn happy about this.

WOD:
200 Double Unders for time.
Time: 6:44

Practice:
2 Rope climbs (1 footless)
2 Muscle Ups
1 Climb up rope ladder

Wednesday, September 16, 2009

9/17

CF Rest Day

9/16

Morning @ UF:
800m Run
DROMS
2 Rounds:
10 K2E
10 Pullups
10 Pushups

WOD:
3 Rounds, leaving every 6 minutes:
12 Thrusters, 95#
Run 400m
Times: 2:11/2:13/2:14
*For the first time in my god damn life, thrusters didn't feel like the worst things in the world. All unbroken.

Post: 43 unbroken pushups

Later, evening:
Run/Walk about 1 mile
5 Hill Sprints, ~50m, steep grade
2x10 HSPU

Then soaked my feet in an ice bath. 20 sec on, 40 sec off. 5 times. If Dick Cheney asks, ice baths are torture ... but go ahead with'em anyway.

Tuesday, September 15, 2009

9/15

Afternoon @ UF:
Warmup:
3 Rounds:
5 Box Jump, 31"
10 Clapping Pushups

CFSB:
Deadlift 3x3
Loads: 295/305/315. Loads felt solid.
Deadlift 1x15
Load: Forgot to do it.

WOD:
AMRAP in 8 min:
4 HSPU
8 KB Swings, 2 pood
12 GHD Situps
Rounds: 7 (+4+3). All unbroken. Feel really good about knocking this WOD outta the park.

Practice: Handstand work

9/14

9/13 was a CF Rest Day

Afternoon @ UF:
Warmup:
Run 400
Max DU: 21/16/8
Snatch Work
Back squat 3x115

CFSB: Back Squat 3x3
Loads: 215/220/225 (3 Rep PR)

WOD:
5 Rounds:
135# Power Clean, 5 Reps
10 Pullups, Chest-t0-Bar
Time: 5:33
*Way too fuckin slow. Met that god damn "quit demon" during the second round. Then, all I could think of was DNF. Three letters I didn't want to post. Sometimes the challenge isn't in the weights, but in the mental task. Glad I finished.

Post: Handstands and tumbles

Saturday, September 12, 2009

9/12

Afternoon @ UF:

Warmup:
5 attempts at max double unders: 2/5/10/16/9

WOD:
"Olympic Total"
1RM Clean & Jerk: 185 (15# PR)
*Rundown: 135/165/175F/175/180F/180/190F/190F/185 not oly lift meet standards, but got it up...had to press it out at the top a lil.)
1RM Squat Snatch: 150 (20# PR)
*Rundown: 115/125F/125/130/135/140/145/150F/150/155F

Post: Max Wattage on ergometer: 3 attempts. 784 was the max

9/7 - 9/11

I begin again. With this in mind.

Spent the week on the beach in St. John, USVI. Got some serious sun, sleep, and enough booze and bad carbs to set me straight for a while. It's amazing how shitty you feel after throwing sugar in your gas tank for multiple days. I did, however, get two workouts in for shits and giggles.

9/8
Tabata Pushups: 95 total

9/10
CFSB: Wife Squat (on the back) 2x5

WOD:
Swim to red buoy and back
21 Burpees
Swim to green buoy and back
15 Burpees
Swim to green buoy and back
15 Burpees
Time: 12:59
*The original plan was to swim to the red buoy all three times, but it took me 5 minutes to get there and back comin' out the gate. My swimming abilities are worse than my urban land nav skills so actually making it through the WOD and not drowning was quite an accomplishment. All burpees unbroken.

Throughout the weekend, we climbed up some serious hills that were as bad or worse than that bitch of a hill in Aromas. A part of me wanted a sandbag.

To the right, I've added some goals to accomplish by Close of Business 2009.

Monday, September 7, 2009

9/5

9/4 was an additional Rest Day

Warmed up with Power Cleans and Push Jerks. Felt very solid getting up to 165 (bodyweight) with singles. Most likely a PR without going at it 100 percent.

1RM Deadlift.
Pulled 325 safely. Most I've ever pulled is 330 but that was with a rounded back, something I don't plan on ever doing again (competitions withstanding). And considering I pulled 315 on my last CF Total, I'm going to consider this a PR.

Post: Tabata Sprints. Distance: about 800 meters.

Later: Handstand and Pushup work. Got 40 consecutive pushups without hitting muscle failure.

*I've gotten significantly stronger over the last 5 weeks. 155 doesn't scare me anymore and 135 is my new best friend. I'll be on a CFSB program for another 12 or 18 weeks then will switch over to a MEBB program. Many thanks to Jacob Tsypkin who has pushed me to get where I am in such a short period. Watch out Mid-East Quals, I'ma freakin DOMINATE!

Thursday, September 3, 2009

Tuesday, September 1, 2009

9/2

Sleep: 7 hrs.

Morning @ UF:
Warmup:
Variety of stuff. Nothing too strenuous.

WOD:
Row 3K.

Time: 11:09.1
*Goal: 11 min. 500m Splits were 1:51.5. I attempted to keep a sub-1:50 throughout the row, but at about 1K in, it started to slip to about 1:53. With 1K left, it took all I had to row at a sub-1:55. Next time, I've got sub-11. Mentally, these long rows are always a bitch for me. There is no pain like the post-row pain in the legs... and it gets exponentially worse across the 3 minutes after the row has been completed!!!

Practice:
Pistols
Walking on hands (new distance PR)
Max Chest-to-Bar Pullups: 28 (PR)

Monday, August 31, 2009

9/1

Sleep: 7.5 hrs

Morning @ UF:
Warmup:
Run 800m
2 Rounds of:
10 Shoulder Pass Through
10 Good Mornings, 45#
10 Pullups
10 Pushups
10 Situps
10 Squats

1x Burgener Warmup, PVC
5x45# Shoulder Press

CFSB:
1RM Shoulder Press
Loads: 145/150/155F/155F/155F
*Met last PR.

WOD:
"Helen"
3 Rounds of:
400m Run
21 KB Swings, 1.5 pood
12 Pullups
Time: 8:29 (PR)
*Goal: 8:15. Last PR: 9:01. Fuckin stoked about this. I know with some more intesity on the run, I can break 8 min. All swings and pullups unbroken.

Saturday, August 29, 2009

8/31

8/30 was a Rest Day ... throwin bags at the airport

Sleep: about 8 hours

Morning @ UF:
Warmup:
Jump Rope Work
2 Rounds:
10 walk out on hands
10 Pushups
10 Pullups
10x45# Back Squat

WOD:
1RM Back Squat
Loads: 225/235/240/245F/245 (PR)/250F
*Apparently, I've been doing Back Squats too wide but was super stoked about the PR. On my last CF Total, I could only manage 215 pounds. Video of all attempts soon to come. Will need some critique on the difference in stances. Also weighed in this morning at 165.4 pounds.

L-Sit (in seconds): 35 (PR)/14/23

Practice:
Free Handstands
Forward Tumbles
Backward Tumbles

Thursday, August 27, 2009

8/29

Morning @ UF:
Warmup:
10 Wall Balls
10 Box Jumps
10 Clapping Pushups
10 KB Swings
5 K2E
Walking on hands
10 pullups
1x135 Front Squat

CFSB:
Front Squat 5-5-5
Loads: 195/205 (PR)/X
*So happy about the PR!

Back Squat 1x10
Load: 185
*I think I did 11, which means I should have gone heavier.

WOD:
7 Rounds of:
7 Burpees
7 Knees-to-Elbows
14 Double Unders
Time: 7:12
*Pretty solid performance but had a shoestring mishap midway through. 3 rounds of double unders unbroken, which is fine by me!

Practice:
10 Parallete pushups w/ feet on box
3x4 Skin the Cat, feet extended
2x10 CTB Pullups

*Next Week is Test Week and am stoked to find out how much weight I can throw on that hunk of metal.

8/28

Morning @ UF:
Warmup: Variety of Stuff

CFSB:
Deadlift 5-5-5
Loads: 275/285/280

WOD:
AMRAP in 12 min:
10 Power Cleans, 50# Dumbells
10 Bar Dips
Rounds: 8 (+6)
*Not too happy with the performance. Spent way to much time staring at the dip bar and dumbells. Attribute it to sleep and weird diet lately.

Wednesday, August 26, 2009

8/26

I have begun posting videos of most of my work. To the right is a link to my YouTube page.

Sleep: 10.5 hrs

Afternoon @ UF:
Warmup:
Dutch's Warmup. Very fun and different.

WOD:
15 Thrusters, 115#
Run 800m
15 Thrusters, 115#
Time: 6:48
*Tough WOD. Thrusters broken up and the run was at a steady pace. Far from the way a CF run should be. Very happy with the second set of thrusters being knocked out in about 1:15.

Practice:
Max Skin the Cats: 7
Max Handstand Pushups: 15 (PR)
Max Chest-to-Bar Pullups: 26 (PR)

Monday, August 24, 2009

8/25

Morning @ UF:
Warmup:
3 Rounds:
10 Box Jump
10 Double Unders
10 Pushups

CFSB:
Shoulder Press 3x3
Loads: 140/140F (2)/135

Deadlift 1x20
Load: 245
*Felt a little light.

WOD:
Row 2K
Time: 7:18
*Far from my 7:06 PR, but god did that kill the legs.

Pretty much a cheat day at Kings Island with the wife.

Sunday, August 23, 2009

8/24

8/23 was a Rest Day

Afternoon @ UF:
Warmup:
Row 500m
15 Lunges
10 KB Thrusters (25# each)
15 Ring Dips
15 Squats

CFSB:
Squat 3x3
Loads: 210/215/220 (3-Rep PR)
*So stoked about starting at 210.

WOD:
5 Rounds:
5 Power Snatch, 105#
5 Box Jump, 24"
250m Row
Time: 10:17
*Much harder than I presumed. Row was the worst. All snatches done in singles.

Thursday, August 20, 2009

8/22

Morning @ UF:

CFSB: Shoulder Press 5-5-5
Loads: 130/135/140F (3)

WOD:
100 Pullups
Time: 3:37

Practice: Handstands & Headstands, walking on hands.

8/21

Morning @ UF:
Warmup:

CFSB: Deadlift 3-3-3
Loads: 295/305/310F

WOD:
Row 1K
50 Hang Power Cleans, 65#
30 Box Jumps, 24"
Time: 7:19

8/20

Sleep: 8.5 hrs

Wednesday, August 19, 2009

8/19

Sleep: 7 hrs

WOD:
"Nate"
AMRAP in 20 min:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings, 2 pood
Rounds: 14 (+2+3) PR
*Amy coached me through this and made me repeat 1 rep that wasn't locked out. At round 6 I got pretty gassed and squatted down for a few seconds. Each round after that I ended up squatting prior to the next set of muscle ups. Pretty happy with the PR considering the last 2 days of WODs.

Post: Made an attempt at 2 back levers with Amy's help. Very roughed up. Ready for a rest day.

Monday, August 17, 2009

8/18

Sleep: 8 hrs, later 1.5 hr nap.

Evening @ UF:

CFSB:
Shoulder Press 5-5-5
Loads: 125/130/130

WOD:
2 Rounds. Rest as needed in between.
Run 1200m
Times: 6:39/6:34

Practice: Worked on linking 20" box jumps together in 30 sec. increments: 25/27/30. Feels a lot smoother. FGB score should definitely improve.

8/17

Sleep: about 8 hours

Afternoon @ UF:
Warmup:
Row 500m (1:46 pace)
40 Squats
30 Situps
20 Pushups
10 Pullups

CFSB: Squat 3x5
Loads: 205/205/210
*Felt so strong!

WOD:
3 RFT:
5 Squat Cleans, 155#
10 GHD Situps
Time: 2:56
*All movements performed unbroken. WOD originally was 25 GHD Situps, but I read it wrong. Still very happy with the unbroken squat cleans at the heavy loads.

Practice: 30 alternating pistols

Later at the park: Got my first bar muscle-up then knocked out 5 consecutive after some practice. Also did some muscle ups on the metal rings they have for stretching. For stretching!?

Sunday, August 16, 2009

8/16

Sleep: 7 hrs

CrossFit Rest Day

Went on a 2 mile platoon run at drill. Very easy 9/mi. pace.

Saturday, August 15, 2009

8/15

Sleep: 6.5 hrs.

Evening @ UF:
Warmup:
Run 400m
2 Rounds of:
15 Box Jumps, 20" (work on quick up/down)
10 KB Swings, 1.5 pood
10 Push Press, 45#
5 Shoulder Pess, 45#

CFSB:
Shoulder Press 3x3: 135/140/135
*140 went up easier, which is nice.

WOD:
AMRAP in 15 min of:
Run 400m
15 Pullups
Rounds: 6 (+100m)

Practice:
Worked on a yoga pose I thought was pretty cool. Pretty tough too. After some work, I held it for about 15 seconds. See below. Did it with the legs straight up.

8/14

Sleep: 6.25 hrs.

Morning @ UF:
CFSB:
Deadlift 3x3: 285/295/300
*Felt pretty strong and some pretty big numbers for me.

WOD:
30-20-10 of:
Box Jumps, 24"
GHD Situps
Hang Squat Clean, 65#
Time: 8:48
*HSC broken into sets of 10. Box Jumps pretty smooth.

Thursday, August 13, 2009

8/13




CrossFit Rest Day

Currently listening to The Talent Code by Daniel Coyle. Check out his blog here. He writes on how to hone in on one's ability to increase skill and work potential through deep practice, ignition, and master coaching. Definitely worth the read (or listen).

Wednesday, August 12, 2009

8/12

Afternoon @ Dixie Track:
Warmup:
2 Rounds:
10 Squats
10 Pushups
10 Situps
Run 200m

WOD:
Run 800m, 4 Rounds. Rest as needed.
Times: 3:01/3:04/3:18/3:10
*Slow as hell, but legs were really roughed up after the last two days. Still happy with the times.

Post: Spent 15 minutes working on hand/head stands.

Monday, August 10, 2009

8/11

(units are in Zone blocks)
Brkfst:
zucchini, 1C
mushrooms, 1C
clementine, 1C
bacon, 2P
whole eggs, 2P
brazil nuts/pecans, 8F
3g fish oil
1 hot tea
1 glass of water

Post-WOD: 5g of creatine monohydrate, 3 glasses of water

Sleep: 7.25 hrs

Morning @ UF:
Warmup:
45# Barbell Complex
10 KB Snatches (each hand), 1 pood
10 Squats
10x 45# Shoulder Press

CFSB: Shoulder Press 3x3
Loads: 135/136/140 (3x PR)

WOD:
"10 Minute Cindy"
AMRAP in 10 min of:
5 Pullups
10 Pushups
15 Squats
Rounds: 13 (+5+3) (2-Round PR)

Post: 5 Back Lever attempts

8/10


8/9 was a Rest Day

Sleep: 9.75 hrs

Afternoon @ UF:
Warmup:
2 Rounds:
15 lunges
10 Pushups
10 GHD Situps
10 Pullups

CFSB: Squat 3x3
Loads: 205/210/215 (3x PR)

WOD:
5 Rounds, each for time:
25 KB Swings
Row 100m
Times (in seconds): 66/65/66/67/63

Later, I worked on hands-on-the-floor L-Sits and L-Sit-to-handstand. When I pull it off, it's gonna look pretty badass... a cool trick to pull out at a bar. Stricter Zone/Paleo, no beer, no Ben & Jerry's until national FGB day.

Saturday, August 8, 2009

8/8

Sleep: 7 hrs

Morning @ UF:
Warmup:
2 Rounds:
5 L-Pullup
10 Pushup
10 C&J, 75#

CFSB: Press 3x3
Loads: 130/140F(2)/135

WOD:
AMRAP in 12 min:
10 Front Squat, 135#
15 GHD Situps
Rounds: 7 (+8)
*Mentally, this was a very difficult WOD. Looking back on it, it's frustrating to know that the time I spent staring at the bar and feeling sorry for myself could have been used to get the last 2 FS and final 15 GHDs. Walked into the WOD unmotivated and with little sleep.

Post: Max Dead Hang Pullups: 13/11/10

Friday, August 7, 2009

8/7

Morning @ UF:
Warmup:
Row 500m (~1:50 pace)
Burgener Warmup, PVC
15 Pushups
15 Ring Dips
15 PVC OHS
15 GHD Situps
15 Pullups

CFSB: Squat 3x3
Loads: 200/205/210

WOD:
Every 2 minutes row 200m for 8 rounds.
Fastest: 36.8
Slowest: 38.9
*Was programmed to be a run, but the left foot is still an issue.

Thursday, August 6, 2009

Tuesday, August 4, 2009

8/5

Sleep: 7.5 hours

Morning @ UF:
Warmup:
15 Squats
15 Pushups
some deadlift/row coaching
press 5x95

CFSB:
Shoulder Press 3-3-3
Loads: 125/130/135
*Felt strong! Coffee brings PRs.

WOD:
2 Rounds:
30 KB Swings, 1.5 pood
30 Wall Balls
Time: 4:34

Post: explosive pushups, 3x10

Evening @ UF:
Warmup:
15 Squats
15 Ring Dips
Hip/Hamstring Stretches
Few other exercises

WOD:
AMRAP in 20 min of:
10 Deadlifts, 225#
15 HSPU
Rounds: 6 (+10+2)
*Deads were considerably easier than the HSPU. Happy I got through 92 of those bad boys.

Post: Squat Therapy

8/4

Sleep: 7 hours + 1 hour nap

Afternoon @ UF:
Warmup:
300m Row
15 Squats
15 Pushups
15 Situps
15 Pullups (10 & 5)
BS 10x45

CFSB:
Back Squat 3-3-3
Loads: 185/195/205

WOD:
5 Rounds of:
5 Power Clean, 135#
10 Pullups, Chest-to-Bar
Time: 5:12
*Fun smoker of a WOD. So damn glad to be back in the groove.

Post:
L-Hang for 35 sec
Right Leg Pistol work
Forward Tumbles

8/1-8/3

Due to a roughed up left foot, took some rest days.



Friday, July 31, 2009

7/31

Morning @ UF:
WOD:
3 Rounds of:
10 Clean & Jerks, 135#
15 Ring Dips
20 KB Swings, 1.5 pood
Time: 13:37
*Pretty happy with this WOD. Clean & Jerks (one of my goats) felt really good and worked on getting that second knee bend. All jerks were split. However, another injury was sustained after last night's sprints. Should be good by Monday when I start Jacob Tsypkin's programming.

Thursday, July 30, 2009

7/30

Afternoon @ UF:
Tried my hand at getting 50 pullups. Unfortunately, my left hand slipped off after 48, my last PR. Oh well. I'll have 50 soon.

Later @ the park:
WOD:
10 Rounds:
Run 100m hill every 2 minutes.
Fastest: 18 sec
Slowest: 20 sec
*Very pleased to have kept it at 20 seconds and under, especially with the limited rest of about 1:40 per go.

Tuesday, July 28, 2009

7/28

Afternoon @ CF Nasti:
Warmup:
Variety of stuff

WOD:
5 Rounds of:
30 GHD Situps
25 GHD Back Extensions
Time: 9:19 (PR by 1:08)

*Big PR. Due to my hands and feet having weird sores, this was all I could do without using hands and feet. Very sub-10 and very pleased. Amy also got her first 2 consecutive pullups today!

Sunday, July 26, 2009

7/27


CF Rest Day.

Sleep: 7.5 hrs, then a 2 hr mid-morning nap.

Unfortunately, I woke up with blisters/pox all over my hands and feet. It hurts to open doors. I went to the doc and she said to take it easy on my hands and don't hang from things. If my feet don't feel like they're going to explode, I'll do 3x3 low-bar back squats later.

Saturday, July 25, 2009

7/26

CrossFit Rest Day


7/25

Afternoon @ UF:
Warmup:
12 CTB Pullups
12 GHD Situps
12 GHD Back Extensions
12 Squats

Pre:
Power Snatch 5x2
Loads: 95/115/120/125F/125
*I'm pretty sure 125 is a PR.


WOD:
10 Rounds of the following; begin each round on the 3 minute mark:
Row 200m
10 Thrusters, 95#

*Originally, I designed this WOD to be one where you go as long as you can until you cannot complete the work above in 3 minutes. About 20 minutes into the workout, I realized that there would be no real end-point, so we set the cut-off at 10 rounds. Still a fucking bruiser of a WOD. Next time, I'll take the time alloted down to 2:45. Every subsequent time will be dropped by 15 seconds, kinda like the way "Chelsea" works.
*Fastest round: ~1:15
*Slowest round: ~2:10

Thursday, July 23, 2009

7/24

Morning @ UF:
Warmup:
800m Run
2 Rounds of:
10 Good Mornings, 45#
10 GHD Situps
10 Squats
10 Pushups

WOD:
21-15-9 of:
Burpees
Pullups
Deadlifts, 225#
Time: 10:09
*Very ugly deadlifts. Second and third rounds of pullups unbroken.

The first 8 Clean & Jerks of the 3,000 pounds ground to overhead using 155 pounds. Form is complete shit. Any thoughts?

7/23

CrossFit Rest Day


Wednesday, July 22, 2009

7/22

Morning @ UF:
Coached the 7am class and had to fill in as an athlete for taking turns.
3 Rounds, with 1 other alternating athlete:
20 Double Unders
15 Push Press, 65#
10 Knees-to-Elbows
Team Time: 9:17
My times: less than 1 min per round.
*Fun lil metcon to start out the day.

Afternoon @ UF:
Warmup:
Another 3 rounds of the mini-wod above. Did it with Meghan. We killed it in 6:29

WOD:
10 Rounds of:
10 L-Pullups
10 Ring Dips
10 Knees to Elbows
Time: 24:27
*Yeowch! Good stuff.

Monday, July 20, 2009

7/21

Morning @ UF:

3 Rounds of:
10 Deadlifts, 275#
50 Double Unders
Time: 10:29
*Disappointed in this performance. Only went at about 80-85%. Second and third round of deads were scaled back to 250. Some of the effort was taken from the heavy squats, cleans, and jerks from 7/20, but most was mental. Ass still shooting in the air on the deadlifts.

Post:
3x15 GHD Back Extensions

Back Squats from 7/20/09:

7/20

Hot Chick, Skinny Dude, Strong Fucker, & One of the World's Fittest Men.

Afternoon @ UF:
Warmup:
10 Pullups
4 Short Sprints
20 Squats
10 Pushups
10 Hang Squat Cleans/10 Split Jerks, 45#
10 Kip Swings
5 Back Squat, 135#

CFSB:
Back Squat 3-3-3-3-3
Loads: 185/191/200/190/190

WOD:
Dutch's July Challenge
Heavy Ground-to-Overhead to equal 3,000 pounds.

155# Power Clean & Split Jerk, 20 Reps.
Time: 8:34
*First ten went really well. All were split jerks, two of which I missed due to bad form. I actually push pressed one of 'em. Very difficult WOD. Still going to my toes on the dip of the dip drive. Not getting under the bar quick enough for the split jerk.

Post:
3x 15 GHD Situps

Sunday, July 19, 2009

7/19

CF Rest Day

Right knee still a little sore but should be better by Monday.


All this celebration of the 40th anniversary of the moon landing has gotten under my skin.  NASA ... Not a fan.  I wish we really would have faked the moon landing.  Penn & Teller on NASA, Part I, II, & III.

7/18

Morning @ UF:
Warmup:
Variety of stuff, to include a 300m Row

WOD:
Shoulder Press 7x1
Loads: 135/140/145/150F/145F/135

5 Minute Pullup Challenge: 100 pullups, chin over bar
*Not a great number, but this week roughed me up.

Thursday, July 16, 2009

7/17

Morning @ UF:
Warmup: 
Forgot what it was.
Front Squat 10x45/5x135
CFSB:
Front Squat 5-5-5
Loads: 175/175/175
*Light, but hips were weak from  6/16.

WOD:
750m Row
25 Push Presses, 2x30# Dumbells
25 AbMat Situps, unanchored
25 Medball Cleans, 20#
25 Box Jumps
25 Pushups
50 Squats
Time: 9:23

6/16's Mayhem:
I suck at deads, so please offer critiques to comments.

7/16


Big Sur, California.
Afternoon @ UF:
Warmup:
15 Squats
10 Kipping Pullups, CTB
10 K2E, strict
5 HSPU on paralletes to 2 ab mats
Mobility work
WOD:
"Death by Deadlift (225#)"
1 Deadlift the first minute, 2 the second, 3 the third...
Rounds: 10 (+8)

Rest, then...

Tabata Row (damper on 5)
Meters: 934

Wednesday, July 15, 2009

7/15

Evening in the Kitchen:

WOD:
150 Pushups for time.
Time: 8:20

Gotta love John Stossel.

7/14

7/13 was a CF Rest Day

Warmup:
400m Run
10 Pullups, CTB
15 Squats
15 Pushups
Ring Work

WOD:
30 Muscle Ups for time.
Time: 10:07
*S L O W. Missed about a dozen.

then...

Overhead Squats
5x45
5x95
3x115
3x135
3x140
3x145 (PR)

*Guys at CF Monterey were great. Afterward, we hung out with Jacob, Thomas, and Nelson (CF Games competitor from Ecuador) down at the market eating some good zone/paleo treats.

Monday, July 13, 2009

7/12

Afternoon in Aromas:
CrossFit Games Hill Run.  Run the loop, 2 min rest.  3 Rounds.

Times: 2:23/2:34/2:56







Friday, July 10, 2009

7/9

Another CrossFit Rest Day at the '09 CF Games

However, I did get an hour of lessons in swings, fly-aways, skin-the-cats, and backward rolls from Andres at CrossFit Marin.  Learning to swing is quite a task.









Wednesday, July 8, 2009

7/8

Afternoon @ UF:
Warmup:
10 CTB Pullups
10 Box Jumps
10 Squats
A few double unders

WOD:
4 Rounds of:
Row 500m
Rest as needed in between
Times:
1:32 (PR by 1 sec)
1:35
1:39
1:41

Monday, July 6, 2009

7/7

Evening @ home:

WOD:
10 Push Jerks, 2x45# Dumbbells
10 Pushups
8 Push Jerks
20 Pushups
6 PJ
30 PU
4 PJ
40 PU
2 PJ
50 PU

Time: 8:37
*Couldn't make it to the gym, so did it at home with the wife. No warmup.

Post: Work on handstands and max dumbbell hold of 3:31

7/6

Please offer critiques on form in videos. The first is at 135, the second is at 140.

Morning @ UF:
Warmup:
Various squats, jump roping, handstands
Overhead Squat 10x45

WOD:
Overhead Squat 3-3-3-3-3
Loads: 95/115/125/135 (PR)/140 (PR)

Max OHS w/ 95#: 12

1 minute of jumping back squats with 45# barbell: 48

4x150m hill sprints


Saturday, July 4, 2009

7/4

Morning @ UF:
Warmup:
3 Rounds of:
10 Kipping Pullups
10 Squats to 19" box (left knee injured from 5K)
10 Pushups
10 AbMat Situps
Shoulder Press 10x45

CFSB:
Shoulder Press 5-5-5
Loads: 115/125/130F (only 4 Reps)

WOD:
Do 1 Handstand Pushup the first minute, two the second, three the third...
Rounds: 9 (+5 HSPU)

Post:
3 Rounds, rest 3 minutes in between each:
Max Dead Hang Pullup followed immediately by 20 pushups: 14/10/8

7/3

7/2 was a CrossFit Rest Day.

Morning @ UF:
Warmup:
Mobility/Agility work

WOD:
Run 5K.
Time: 24:04
*Ran about 100 extra meters and there were some serious hills involved. Very happy with the effort and time, though it's far away from a PR.


Wednesday, July 1, 2009

7/1

Morning @ UF:
Run 400m, VFF
10 Squats
10 KTE
10 KB Swings, 1.5 pood
10 Jumping Pullups
10 Back Extensions

WOD:
"Mary"
AMRAP in 20 min of:
5 HSPU
10 Pistols
15 Pullups
Rounds: 11 (+5+10)
*All HSPU unbroken. First 7 Rounds of pullups unbroken. Pistols were scaled because I can't do a freestanding one. I stood on a 45# plate and one-leg squatted back to a 19" box to get ass below parallel. Very happy with the WOD. 165 pullups is a great way to start the day!

Post:
1 min plank w/ 45# plate on back
rest
1 min plank
rest
45 sec plank

Afternoon @ UF:
CFSB Work:
Deadlifts
5x135
5x185
5x215
3x285
1x290
3x265
3x265
3x270
15x215

Post: Spent some time working on free handstands and one-armed handstand holds.

Tuesday, June 30, 2009

6/30

Afternoon @ UF:
Warmup: Various stuff

WOD:
Hang Power Clean 1-1-1-1-1-1-1
Loads: 135/145F/140/135/DNF/DNF/DNF
*Pain in my back under my shoulder blade flared up big time. Finished the hour by rolling out on the foam roller. Kind of an off day... Didn't help that my form is still shitty.

Monday, June 29, 2009

6/29

6/28 was a CF Rest Day.

Morning @ UF:
Warmup:
Run 400m
Shoulder Passthroughs
2 Rounds of:
10 Squats
10 Good Mornings
10 Knees-to-Elbows
WOD:
"Fran"
21-15-9 of:
Thrusters, 95#
Pullups
Time: 5:30
*Way off a PR. Not worried about it, just need to work on thrusters. Last PR was 5:01.
Afternoon @ UF:
CFSB:
Back Squats
10x45
5x135
3x185
3x195
3x200
3x205
3x210
20x150
*Damn pleased with the loads.
Post: Consecutive Double Unders, 32 (PR)

Saturday, June 27, 2009

6/27

Morning @ UF:
Warmup:
2 Rounds of:
Row 300m
15 KB swings, 53#
10 Dumbell Deadlifts, 50# each hand
5 Burpee long jumps
Continue warming up to heavy deadlift load.

WOD:
AMRAP in 8 min. of:
3 Deadlifts, 250#
6 KB Swings, 53#
9 Box Jumps, 25"
Run 100' down, Run 100' back
Rounds: 6 (+3+6+9)
*The good thing is I don't know where I could have squeezed time in for the last run to make 7 rounds. As well, all deads and swings unbroken. Maybe took a second on two of the box jumps. Had some real help from the 6am crew. Great WOD.

Post: 30 Consecutive Double Unders (PR)

Friday, June 26, 2009

6/26

Morning @ UF:
Warmup:
Run 800m
2 Rounds of:
15 KB Swings, 53#
10 Hang Squat Cleans, 45#
5 Push Jerk, 45#
Shoulder Press 5x45

CFSB:
Shoulder Press 5-5-5
Loads: 115/120/125*
*4th Rep of last set used a little toes, but will count it because it didn't help at all; just a lapse in technique.
SP 1x16 @ 90#

WOD:
Carry 50% of your BW 800m.
Penalty: 5 Wall Balls every time you put down the load.

Weight: 85#
Time: 9:03, no penalties.

Post: Max Dead Hang: 1:32

Thursday, June 25, 2009

6/25

CF Rest Day.

I'm not a fan of Mrs. Barbara Boxer.


Much controversy over a gay exorcism. But the real question is, did it work?

6/24

Afternoon @ UF:
Warmup:
Run 400m
2 Rounds of:
5 Hang Squat Cleans, 95#
5 Push Jerk, 95#
10 Kipping Pullups

CFSB: Front Squat 5-5-5
Loads: 175/185/185

WOD:
5 Rounds of:
1 minute dead hang pullups
30 seconds rest
1 minute AbMat situps
30 seconds rest
Rnd1: 18/43
Rnd2: 14/40
Rnd3: 12/39
Rnd4: 12/39
Rnd5: 12/38

Total: 68/199

Later: Worked on handstands. My goal is to get a freestanding handstand pushup by August.

Sunday, June 21, 2009

6/23

6/21 and 6/22 were Rest Days.

Morning @ UF:
51" Box Jump (PR)

Afternoon @ UF:
Warmup:
2 Rounds:
Row 200m @ 2:00/500 pace
20 Walking Lunges
10 Box Jumps, 24"
5 Pullups, CTB

WOD:
"Jackie"
Row 1000m
50 Thrusters, 45#
30 Pullups

Time: 7:19 (PR)
*First time doing Jackie, so PR. Like that WOD; short and sweet. Broke the thrusters up quite a bit racking it behind the neck to prevent cleaning it. Pullups were done 10-5-5-6-4.

Post:
5 Rounds of:
30 sec Double Unders
30 sec Rest
Reps: 31/25/23/30/24
*Do not attempt.

Later: Screwed around a little more with the box jumps while coaching. Got up to 52.5" (PR).

Later: 4 Hill Sprints @ ~175m, not timed. Max effort.

*I was asked the weirdest question by a new athlete today when I was harping on what he should eat (something I do a lot of): "What about M&Ms? Are those good? Like, the ones with the nuts inside?" Weird! I made sure he knew it wasn't something he needed to put down his mouth-hole.

Friday, June 19, 2009

6/20


Morning @ UF:

CFSB:
Shoulder Press 5-5-5
Loads: 115/115/120
SP 1x15
Load: 85

WOD:
5 Rounds of:
7 Handstand Pushups
11 KB Swings, 1.5 pood
Time: 6:24
*Good WOD. Had to scale down to 1.5 pood due to completely destroyed traps.

Post:
Max Dead Hang Pullup: 12

6/19

Morning @ UF:
Warmup:
400m Run
10 KB Front Squats, 35# each hand
10 Box Jumps, 19"
10 Clapping Pushups
Skip
10 Squats
Skip
5x45# Front Squat

Front Squat 5-5-5
Loads: 165/165/155
Back Squat 1x20
Load:135
*Far from normal numbers, but I worked on keeping my feet closer together.  I have a tendency to go super wide on FS and BS.  My max 20 rep is 150.

WOD:
21-15-9 of:
Row (Calories), damper on 7
DB Thrusters, 35# each hand
Time: 5:54
*Broke thrusters up into 13-4-4/6-5-4/9.  Probably a little low on the weight, but kept my feet closer together and kept the knees out when coming up.

Thursday, June 18, 2009

6/18

Afternoon @ UF:
Warmup:
15 Back Extensions
20 Mountain Climbers
Run 800m
15 Back Extensions
20 Pushups

Skill:
Hang Power Snatch
3x45/3x75/2x95
1x 105/105/95/105/115/115/120/120
*Red numbers: Had problems with stability at the end of the lift.  Couldn't quite stick it without putting a foot forward to keep my balance.

WOD:
AMRAP in 20 min of :
15 115# Hang Power Cleans
12 Ring Dips
21 AbMat Situps
Rounds: 7 (+12 HPC)
*Did Power Cleans because of Front Squats tomorrow. Very happy with today's output.  I'm taking some advice from Dutch Lowy and no longer shooting goals of time or rounds, but better technique and pacing.  In today's WOD, I had two goals: don't drop into my resting squat (something I have a real problem with) and keep a solid 5-5-5 pace on the HPCs.  Very happy that both were met.  From now on, there may be some slower times or rounds, but for the time being, the point of the WODs will be to do them with full ROM and much better technique and consistency.  Intensity will follow with time.

Post: Tennis Ball Therapy

Wednesday, June 17, 2009

6/17

CrossFit Rest Day

Work on OHS and Handstands

Tennis Ball Torture: Get Your Trigger Point On!

Winchester Mystery House. Amy and I will be visiting this place after the CF Games in July.

Monday, June 15, 2009

6/16

Morning @ UF:
Warmup:
PVC Passthroughs
Run 200m
2 Rounds
10 Burpee Pullups
15 KB Swings, 1.5 pood
15 KB Goblet Squats, 1.5 pood

Deadlift 3-3-3
Loads: 245/255/255
Deadlift 1x20
Load: 185

WOD:
10 Rounds of:
15 Deadlifts, 135#
15 Pushups
Time: 12:57
*Compare to 1/21 at Potomac: 11:36.  Don't know if it was because of the heavy deads prior or I'm getting weaker.  135 did feel heavy and my pushups were broken the last 8 rounds.

Post:
Max 75# Push Press: 17
*Was completely destroyed after all that work.

6/15

Evening @ UF:
Warmup:
400m Pose Run
2 Rounds w/ 45# Bar
6 DL
6 HPC
6 FS
6 PP
6 Good Mornings
Pose Run Work

Back Squat 5-5-5
Loads: 165/175/185

WOD:
From the Rocky Mountain Regional Qualifier.
3 Rounds of:
10 Chest-to-Bar Pullups
10 Front Squat, 135#
10 Burpees
Time: 5:45
*Goal: sub-5.  Scaled to 135# from 165# due to lack of strength.  FS done from the floor.  First two rounds of pullups unbroken, only first round of squats unbroken, then into 2 sets per round.  I hate short WODs.

Post:
Max Dead Hang Pullups: 11/8/6

Friday, June 12, 2009

6/12 - 6/14

CF Rest Days.

Here's my take on damn near everything. I call it my "80% Doctrine."

I don't believe you (but more appropriately I) can do everything to 100% without another area suffering to a degree. For me, this applies to everything from schooling to workouts to nutrition. If I obsess over sticking to 3 days on, 1 day off for WODs (which is easy to do), I'm not doing my body and sanity justice. In the way of intake (nutrition), if I weigh my food perfectly without taking a cheat meal, I'll go crazy. And in the way of relationships, fun, work and schooling, you can see where the doctrine applies as well.

Imagine you have 0-100 level bars (like in the Sims). Not all can be tanked out at 100% for an extended period of time. But the 80% level seems to work out the best without seriously jeopardizing the levels of the other (and equally important) areas.

I do make exceptions for competitions, tests, relationship lulls, etc. For a short period of time, it is definitely possible to max out on all to get maximum performance and happiness right before a big event. But keeping those levels at a 100% for a long time - say, more than a few weeks - doesn't work well for me. I also do make an exception for WODs. For that very, very short duration (20 min or less) I hit it as hard as I can.

How this applies to CrossFit, specifically: Most of the talented CF athletes are well-rounded. Compared to pro-level olympic lifters, runners, and gymnasts, they're decent. But across those modal domains, as well as the time domains, they are the best in the sport of fitness. If one only oly-lifts all the time, their 5K run will most likely be timed using a sundial. As well, if a person spends all of his or her time doing "Cindy" or "Tabata Something Else," their max deadlift may have to be measured in laundry baskets. All of this can be simplified for the kool-aid drinkers into "work capacity across broad time and modal domains."

80% Doctrine: Do everything to about 80% of your capacity. Seems to work for me ... or perhaps I'm just making excuses for not accurately measuring my fat, eating string cheese occasionally, and having beer and Ben & Jerry's once a week. How about "life capacity across broad educational, wellness, and emotional domains?" (Maybe that needs some work...)

Your thoughts are very welcome.

6/11

Afternoon @ UF:
Warmup:
2 Rounds:
5 Clapping Pullups
10 Clapping Pushups
15 Jumping Squats


WOD:
21-15-9 of:
Row for Calories
Double Unders

Time: 3:32
*I've got to get faster on this. Pull harder and get a better rhythm on the DU's. Monday, I start back on CF Strength Bias.

Post:
Max Chest-to-Bar Pullups: 20 (PR by 3!)
3 Sets of 15 GHD Situps

6/10

Afternoon @ UF:
Warmup:
2 Rounds:

400m Pose Run
10 KB Swings, 1.5 pood
20 KB Piston Press, 25# each hand
10 KB Front Squat, 1 pood each hand

WOD:
5 Rounds:

5x Shoulder Press

5x Weighted Pullups

Rest as needed in between each set and round.

Rnd1: 115/40
Rnd2: 120/45
Rnd3: 120/50
Rnd4: 120/50
Rnd5: 125F/50 (only 4 SP)

*Still rehabbing an injured left knee. Should be good to go by next Monday. I like bringing in more KB work to the WODs and warmups. Definitely adds a different dimension, like in the second WOD at the MW Quals.

Post:
3 L-Sit Holds on Paralletes: :16/:17/:16

Tuesday, June 9, 2009

6/9

Afternoon @ UF:
Warmup:

WOD:
5 Rounds of:
21 Thrusters, 75#
21 Double Unders
Time: 14:08
*Goal: 10 sets or less of thrusters. Yeah right.  DU's way easier than expected. The opposite for thrusters.  I actually sat down on bumper plates a few times in the WOD, something I never do.

Post: Max CTB Pullups: 17, met old PR

Monday, June 8, 2009

6/8

6/7 was a Rest Day

Afternoon @ UF:
Warmup:
Row 500m
2 Rounds of:
5 Pullups
10 Pushups
10 GHD Situps
10 Back Extensions
WOD:
Modified "Lynne"
5 Rounds of:
Max Ring Pushups w/ 20# Vest (even with 19" box)
Max Pullups
Rnd1: 21/28
Rnd2: 17/18
Rnd3: 15/20
Rnd4: 13/20
Rnd5: 15/22
*Not at all happy about this performance.  I've been a little off this last week with diet, mood, and sleep.  Last night an evil demon snuck into Kroger and bought me Ben & Jerry's after some steak and beer.  Gonna keep zoning hard till Friday then get back into WODs and nutrition next Monday hardcore.  It's amazing how some sugar in the gas tank can decrease your pullups.  Oh, and I did this WOD alone.

Saturday, June 6, 2009

6/6

Evening @ Home:
Warmup:
Mobility work
Air Squats
Pushups
Pullups

WOD:
10 Dead Hang Pullups
1 Handstand Pushup
9 Dead Hang Pullups
2 Handstand Pushups
...
2 Dead Hang Pullups
9 Handstand Pushups
1 Dead Hang Pullup
10 Handstand Pushups
Time: 13:52
*Goal: sub-10.  Injured the knee today jumping on shit at work.  Had to do some upper body to let it heal for the evening.  HSPU definitely the hardest.  I think I've decreased in my HSPU strength over the last few months even though I've been working on them.

Post: 50 Pushups broken into as few sets as possible: 25/15/10

Wednesday, June 3, 2009

6/4 - 6/5

CrossFit Rest Day





6/3

Afternoon @ UF:
Warmup:
Double Unders
Shoulder Pass-throughs
Duck Walks
Crab Walks
10 Jumping Kipping Pullups
10 Ab Mat Situps
10 Back Extensions

WOD:
"Nicole" (modified)
AMRAP in 20 min of Run 400m, Max Ring Dips
Rounds: 8!!!
Ring Dips: 15/16/16/12/7/12/13/10 = 101
*Goal: 8 Rounds.  Did Ring Dips instead of Pullups because of how good I am at one and how horrible I am at the other.  By the third round, I got the swinging under control.

Post: 20 Clapping Pushups, unbroken


Amy with a sub-9 min 2K Row.

Nothing feels quite like a good snatch.

Tuesday, June 2, 2009

6/2

Evening @ UF:
Warmup:
Run 400m (first 200 Pose)
3 Rounds of "Cindy" (Chin over bar)

WOD:
Put 7,000 pounds over your head anyhow.
Weight of choice: 75# at 94 reps
Time: 9:34
*Goal: sub-9. The weight did me in today.  Felt heavy for some reason.  Mostly snatches, about 15 or so C&J.  Amy rocked a solid 8:58 2K Row, her first ever!

Post:
3 sets of 2 HSPU negatives
3 Sprints out in front of gym

Monday, June 1, 2009

6/1

Morning @ UF:
Warmup:
Sprints, hops, and high-knees
10 Divebomber Pushups
10 Jumping Squats
10 AbMat Situps

Skill:
Clean Pulls @ 75#
10-10-10-10-10

WOD:
Row 2K.
Time: 7:06.3
*Same time as last PR, but worked really hard at pacing myself.  Still coming out of the gate too quickly.  First 500m was about a 1:39 pace.  A steady 1:45 is where I need to be.

Post: 30 Russian Twists @ 95#
3 Rounds:
1 min Dynamic Plank
30 sec Rest

Later:
June Challenge.
Max Thrusters: 18
then 30 min of full court basketball

Saturday, May 30, 2009

5/30

Warmup:
Run 100m
Run Backwards 100m
2 Rounds
10 Clapping Pushups
10 GHD Situps
10 GHD Back Extensions

WOD:
Row 500m
30 Bench Press, Bodyweight (scaled to 135#)
Row 1k
20 Bench Press, Bodyweight (scaled to 135#)
Row 2k
10 Bench Press, Bodyweight (scaled to 135#)
Time: 20:38
*Goal was sub 20, but happy with the time considering the last week has left me duckwalking
 around.  First 12 Bench Presses were at 155#.  Need to get that strength back up there.  Bitch of a WOD; 2k was the hardest, but finished it in 7:46.

Friday, May 29, 2009

5/29

Morning @ UF:
Warmup:
Run 400m
2 Rounds of:
20 Squats
20 KB Swings, 1.5 pood, Russian
10 Burpees

WOD:
4 Rounds:
100 feet of lunges, 30# DB in each hand
30 Box Jumps, 24"
20 Weighted Pullups, 30#
Time: 29:34

Wednesday, May 27, 2009

5/27

Evening @ UF:
Warmup:
Row 250m
2 Rounds:
10 Double Unders
10 Divebomber Pushups
10 Mountain Climbers
10 MedBall Cleans, 20#

WOD:
"Light-Diane"
21-15-9 of:
Deadlifts, 185#
Handstand Pushups
Time: 10:57
*After the last two days, I had to lower the weight after trying my hand at 225.  My midline stabilization was completely shot.  Even with 185, I couldn't manage to break my 8 minute goal.  Time for a rest day.

Post:
3 Rounds of:
1 minute plank (on elbows, 25# plate on back)
30 sec rest