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

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.

11/5 - 11/6

CrossFit Rest Days

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.

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

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

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

10/22

CrossFit Rest Day

Sauna Recovery