9/24

Chocolate Covered Bacon!?

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

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.

9/19 - 9/20

CF Rest Days

FTX down in Ft. Knox.

America's new "Science Czar"

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

9/17

CF Rest Day

When is it appropriate to take your shirt off?

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.

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:

'09 Games Event #7

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

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.

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!

9/3

CrossFit Rest Day

A White Supremacist Group's Review of Inglorious Basterds (a badass flick, btw)

Enhanced Interrogation Techniques Worked, The Weekly Standard

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)

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.

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

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.

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)

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.