October 2010
8 posts
5 tags
Update:
First off, I spent money on skin compression tights instead of my halloween costume. I’ll whip something up or just rock a wig to the halloween party. Yes, I’ll be that lame guy that didn’t put any thought into his costume. I’ll be that lame guy, with skin tights bitch.
Our box signed up for beyond the whiteboard and yeah, I love it. How often will I post here? Every...
2 tags
Day #112
Day #112
WOD
50 Wall Ball 5 Pull-ups 40 Wall Ball 10 Pull-ups 30 Wall Ball 15 Pull-ups 20 Wall Ball 20 Pull-ups 10 Wall Ball 25 Pull-ups
results: 16:49 Rx’d
I ended today’s WOD with the notorious CrossFit cough. It was borderline pukie status. Since my squat flexibility improved, wall balls weren’t a pain like they usually are. Don’t get me wrong though. ...
2 tags
Day #111
Day #111
WOD
3-4 individually timed rounds: 400m run 25 Box Jumps 20 KB Swings
results: 3:08 / 4:20 / 4:54
Note to self: Never mix jack3d with zero carb Rockstar.
I didn’t feel happy with Saturday’s performance due to my foolishness in overdoing a pre-workout drink. The first round felt good and I was spent on the 2nd round. I didn’t think I had enough energy...
2 tags
Day #109 & #110
Day #109
WOD
“JT” 21-15-9 Handstand push-ups Ring Dips Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
results: 12:56 (not Rx’d)
Muscle fatigue killed me. At 10 HSPU on the first round I was all WTF. Not one of my best Hero workout. I thought I was going to kill on the ring dips. Nope, that...
2 tags
Day #109
Day #109
“Happy Birthday Jared”
Buy In: 400m Ball Slam Team Relay (6 Ball Slams) *Will be explained further at time of WOD
-then-
8 Rounds of: 6 Wallball (20#/14#) 10 Burpee Deadlift (135#/95#) 3 Pullups
results: 14:46 Rx’d
The burpee deadlifts were killer. It was good seeing Ash at the box and I’m glad he helped pushed me through the final round. I wish I had...
2 tags
Day #108
Day #108
WOD
5 rounds: 7 Hang Power Cleans (135#/95#) 14 Lateral Jumps
results: 5:04 Rx’d
I got my bench in at 235# 3x5. Exciting!
I had a pep talk with Jared about my “squat” post. He mentioned some days will feel heavy, other days will feel light. I just need to keep that positive attitude and not think about failing. That pumped me up for today’s WOD and I...
2 tags
2 tags
Day #107
Day #107
WOD
Death by Pull-ups!
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
-then-
3 rounds: Max Handstand Push-ups
results: 11 rds. + 11 reps / max HSPU: 4/11/8
I completed 235# squat 3x5. It’s starting to get heavier and I know failure is right...
September 2010
22 posts
1 tag
2 tags
2 tags
Day #106
Day #106
Fight Gone Bad 5
results: 274* PR
The event was a success even though it was 100 degrees out. Lots of people showed up including my sister & a few of my friends, to show their support and it helped out big time. The heat got to me in the later rounds and it showed on the rower. My strategy was to skip the rower completely and just take that minute of rest. What I should have...
2 tags
Day #105
Day #105
WOD
10-1 Box Jump 1-10 Air Squat *50m sprint b/w each round
results: 6:14
Pretty light workout tonight. Tomorrow will be another rest day since Fight Gone Bad 5 is on Saturday! I reached my goal of raising $150 and I would like to thank everyone who donated!
Grace, Julie, Kyle, Ricki, Jenny, Joel, Glenn, Jon, & Annie! Mahalo!
2 tags
Day #104
Day #104
WOD
3 Individually TImed Rounds: 400m run 50 Double Unders
-then-
Max Pull-ups w/o dropping off the bar
results: 3:14 / 3:07 / 3:24 19*/11 PR
225# bench will be my starting point for linear progressions. I just have to remember all these #’s. 225# back squat, 335# deadlift, and now 225# bench.
I took the whole “positive self talk” idea and applied it once...
2 tags
Day #103
Day #103
WOD
AMRAP in 20min. of: 5 Thrusters (95#/65#) 7 Hang Power Cleans (95#/65#) 9 SDHP (95#/65#)
results: 10 2/3 rounds Rx’d
“The greatest adaptation to CrossFit takes place between the ears.” - Coach Glassman
Last night I watched this video from CrossFit Journal, that talks about positive self-talk and applied it to today’s WOD. Did it work? Did I push myself? ...
How to Keep Feces Out of Your Bloodstream (or Lose... →
timoneil:
Following our Paleolithic ancestors, our Neolithic ancestors lost an average of six inches in height. Most people now have those last 5-10 pounds that seem impossible lose. The causes for both, surprisingly, may be the same.
Robb Wolf can explain. Robb, a former research biochemist, has functioned as a review editor for the Journal of Nutrition and Metabolism and is co-owner...
2 tags
Day #101 & #102
Day #101
WOD
Snatch 1,1,1,1,1,1,1
-then-
On the minute for 10 minutes: 20 second hollow rock hold 5 HSPUs
results: 135# (power snatch)
One of the technical o-lift exercises I need to seriously practice on. The WOD itself was brutal due to shoulder fatigue. I was spent on the 2nd round. Real talk.
Day #102
WOD
5 rounds: 10 Pull-ups 20 OH Walking Lunges 10 Burpees
results: DNF
...
3 tags
2 tags
Day #100
Day #100
WOD
500m row -then- 3 rounds: 15 KB Swings 30 Double Unders -then- 400m run
results: 9:45 (75singles/5DU)
For a moment there I had double unders… then I lost it. George asked me, “What happened man?” My reply was, “Life happened man.” I need to keep my elbows in and just practice.
Congratulations to Meghann & Holly for doing their...
3 tags
Day #99
Day #99
WOD
AMRAP in 20min of: 5 Toes to Bar 10 KB Goblet Squats 100m sprint
results: 11rds + 5 toes to bar + 10 kb goblet squats (2pood)
I felt good going into this WOD but what really messed me up was after the workout. I felt very tired and it seemed like it took me awhile to recover. It has to be my diet catching up with me or the fact that I usually don’t have...
2 tags
2 tags
Day #98
Day #98
WOD
On the minute for 12 minutes: Complete 3 hang power cleans and 5 box jumps. If you do not complete the given reps within the minute a penalty will be given and completed at the end of the workout. results: 155# / 24”
Since everyone’s body is still recovering from last week’s Randy, Murph, and Task FGB, Jared decided to program this. I didn’t...
2 tags
Day #96 & #97
Day #96
WOD
“Task Priority Fight Gone Bad” 3 rounds with 1 minute rest b/w rounds: 20 Wall balls 20#/14# 20 Sumo deadlift high pulls 75#/45# 20 Box jumps 20” 20 Push presses 75#/45# 20 Calorie row
results: 19:53
I started the workout with SDHP and ended the workout with wall balls. It was brutal. On the beginning of the push press, on the last round, I...
2 tags
Day #95
Day #95
WOD
5 rounds: 7 Ring Dips 21 Double Unders
results: 5:30 Rx’d
Yesterday’s workout killed my shoulders. It’s been tight all day. Randy is definitely better than shoulder shrugs.
I suck at double unders. I don’t think I got low enough on the dips. I need to practice those with the band just to get a feel for them.
Going back to sucking at double...
2 tags
Day #94
Day #94
WOD
Deadlift 3x5
“Randy” 75 snatches for time @ 75#
results: 335# Deadlift / 5:14 Randy
Back squats was in the WOD today but I did that last night. I’m doing linear progressions and I’m currently on 205#. As for my deadlift, I’m at 335#. I need to remember that so the next time I deadlift, I’ll go up 5lbs.
I had some coffee before class and I...
2 tags
Day #93
Day #93
800m run 30 burpees 30 thrusters (45#/35#)
*this must be done under 10 minutes or whole team runs another 400m before AMRAP
AMRAP band sprints CP complex 95# (clean/front squat/lunge left..then right/then 2 push press)
results: 232 teammates: Conrad, Danny, & Larry
The Labor day WOD was fun. I tried breezing through the burpees and yah, it got harder after 20. The CP complex...
1 tag
2 tags
Day #92
Day #92
WOD
3 rounds: 400m run 21 Air Squat Jumps 7 Handstand Push-ups
*For an air squat jump, explode out of your air squat and jump (just like it sounds).
results: 9:55
The air squat jump sucked the most since I had linear progression squats before the WOD. I’m up to 200# for my squats and I’ll be moving up tomorrow!
I started with an abmat and 45# bumper plate under me...
2 tags
Day #90 & #91
I’m back!!!!
Day #90
WOD
On the minute: Complete 5 pull-ups & 7 kettlebell swings on the minute for 15 minutes.
results: 1.5pood / 14 full rounds + 5 pull ups
In the beginning of the workout Jared had me do 3 burpees since I only had a 1.5pood. I’d say towards the middle of the workout it started to get difficult and so he cut the burpees out and I just completed the...
1 tag
balance.
Another day with no CrossFit. That makes 3 days in a row. GRRR!
I’m slowly getting used to these long days. So once my body adapts, I’ll be attending the 6am class for CrossFit. I was also given more hours at work and when you add school into the mix… UGH!
It’ll work out. It always does.
August 2010
25 posts
2 tags
Day #89
Day #89
WOD
As many reps as possible in 15min:
4-Station team workout 1) Farmer’s Carry 2) Max-rep push-up (hand release at the bottom for advanced athletes) 3) Max-rep push press 4) Rest
While 1 partner is completing the farmer’s carry, partner 2 is completing max push-ups, partner 3 is completing max push press and partner 4 is resting. Once partner 1 gets back everyone...
dinkinflicka-deactivated2011041 asked: Hey mang. When you first started the Paleo diet, what were some examples of your first couple of meals. I tried it for a bit and bought a bag of nuts and dried fruits. Got some Salmon and stuff but i was so hungry i ate the whole bag of nuts and fruits! So i guess what im asking is what do you eat when you crave rice and bread? just more meat or whaaaa?..
3 tags
Day #88
Day #88
WOD
100m sprint 9 Hang Power Cleans (155#/110#) 100m sprint 15 Ring Dips 100m sprint 21 Calorie Row 100m sprint -rest 3 minutes-
100m sprint 21 Calorie Row 100m sprint 15 Ring Dips 100m sprint 9 Hang Power Cleans (155#/110#) 100m sprint
results: 3:31 / 4:47
I showed up early to work on back squats and today’s weight was 190#. Next week, I’ll move up to...
1 tag
2 tags
Day #87
Day #87
WOD AMRAP in 20min. of: 5 KB Snatch Right 10 Lateral Jumps 5 KB Snatch Left 10 Wall ball
results: 7rds + 5kb + 10lj + 5kb
My endurance blows. Jared tried pushing me but in my mind, I already gave up. I’m in a slump… it’s a lonely and dark place to be in. Giving up just sucks shit. If I cut my rest time in half, I would have finish that round and...
2 tags
Day #86
Day #86
WOD
4 rounds: 9 Deadlifts 15 Toes-to-Bar (Knees-to-Elbow)
results: 12:22 Rx’d (275#)
My hands got pretty raw towards the end there and I opened up a new wound. I tried the hook grip in the beginning and towards the 3rd round I went back to the regular grip. I want to get a stronger deadlift, in fact, I want to get a stronger everything! Yeah, my hands are fucked. There...
2 tags
Day #85
Day #85
WOD
Front Squat 3,3,3,3,3 -then- 5 rounds: 5 Handstand Push-ups 20 Double Unders results: 245# 1rm PR / DNF
Rough day at the box. I decided to go at 5pm to O lift and today’s focus was the snatch. I need to get my flexibility up so I ended up doing more of a power snatch. I thought it went well. We decided to find our 1rm on the front squat and I got to 245#...
1 tag
2 tags
Day #84
Day #84
WOD
A 21-15-9 Sumo Deadlift High Pull Pull-up B 21-15-9 Wall Ball Bumper Plate Burpees
*This is a partner workout. Partner 1 will start at ‘A’ and do 21 SDHP and 21 Pull-ups while Partner 2, who starts at ‘B,’ does 21 Wall Balls and 21 Bumper Plate Burpees. After each has completed their respective reps, the two partners will run 400m. They then will...
2 tags
Rest Day / Day #82 / Day #83
Rest Day
No dice.
Day #82
WOD
On the minute complete:
5 burpees and max rep thrusters at 115#/80#.
The goal is to complete 75 thrusters. Every minute on the minute complete 5 burpees and fill the rest of the minute with max rep thrusters. When the next minute rolls around complete 5 burpees and max thrusters and so on until 75 thrusters are reached.
results: 16:?? 50 reps 115# 3...
2 tags
Day #81
Day #81
WOD
Clean and Jerk 1,1,1,1,1 *Take 5 sets to reach 1 rep max (20 min. time limit)
-then-
Death by: Power Clean *With a continuously running clock do 1 power clean the 1st minute, 2 the 2nd and continue until you can no longer complete the given reps within the minute.
results: 205# power clean (no jerk) / 9 rounds + 6 cleans
My shoulder is still raw and thats why I decided not...
2 tags
Day #80
Day #80
WOD
Kipping pull-up practice
-then-
Straight through for time: 30 Pull-ups 1000m row 30 Burpees
results: 7:31 (I’m not too sure about the time because I was so out of it, I didn’t remember. So I went with 7:31. I have a feeling it was a bit quicker.)
My hands aren’t bloody from the pull ups. YAY! *insert fireworks here* Jared mentioned doing...
1 tag
2 tags
Day #78 / Rest Day / Day #79
Day #78
WOD
4 rounds: 50m walking lunge 20 Ring Push-ups (Tru-push-ups/regular) 15 Pull-ups
results: ??
#78 was a Saturday workout. I can’t recall what my time was since I’ve been slacking lately on blogging. I’ve been eating like shit lately and every time I log my results down on here, it reminds me how bad I’ve been. Well guess what? Tonight, I just...
2 tags
Rest Day & Day #77
I iced my shoulder for a little bit yesterday because I tweaked it on Day #76. Last night, we partied at the Beach Club, also known as Surrender, at the Encore. It was pretty epic. Bombay Sapphire Martinis = $17. They were sooooo good. Summer is almost over and I’ve vowed to give up partying once school starts.
Day #77
WOD
“Friday the 13th Partner Workout” (‘Annie...
2 tags
Day #75 & #76
Day #75
WOD
3 rounds: In 3-4 minutes (depending on ability level) complete the following: 400m run Max-rep pull-ups *Rest 3-5 minutes b/w rounds for full recovery
results: 22 / 15 / 18
Jared said that it will be a light and quick workout. I felt like I did okay on the run and the first round I did pretty good on the pull ups. My technique is starting to get better and now it’s...
chinoisfemme asked: A) What drew you to CF and Paleo in the first place and B) have you seen your body/weight transform since May 1st?
2 tags
Rest Day & Day #74
Sunday was spent at the M buffet and it was all crab legs for me. Deliciousness! I treated my belly to some dessert and it was not happy at all. Oh well, I took it as a cheat day. I’ve been feasting like a king lately and this needs to stop ASAP. But how do I say no to family when they want to go out and eat? Ugh!!! I’m thinking about fasting… or not.
So Josh was at the...
2 tags
Rest Day / Day #72 & #73
Thursday was a rest day that was spent at 24hr fitness. After reading Louie Simmon’s article on bench, I decided to use a few of his tips by not over repping and focusing on speed. I finalized my workout by doing a few push presses.
Flat bench: 135# 10x / 225# 6x / 225# 6x / 225# 6x Incline bench: 135# 10x / 155# 6x / 185# 6x / 185# 6x Push press: 95# 5x / 115# 5x / 135# 5x / 135# 5x
...