Round two at the new Affiliate

Really good WODs today, two of 'em, they really kicked my tail too...

1. AMRAP in 8 minutes of: 4 HSPU, 8 heavy KB swing (28kg), 12 ABmat situps, I fared ok, but did it RXed, HSPUs kicked my tail really badly. 3 rounds, +4/7
2. about five minutes of rest, then: 4x400 w/1 minute of rest after the first person finished. I managed to be first and get the ful rest each round. Their 400 is more like 450, and it is (drumroll) up hill both ways. I shit you not.

Me and fearless wife did this then bought a car for her. She rocks my socks off, so she could've gotten anything she wanted out of me, but I got her a sweet deal on an Infiniti EX35, it has cameras at 360 to help you park. There wer options for freakin'LASER BEAMS! FREAKINLASERBEAMS! We opted for no lasers, to my dismay.

I am not getting good recovery, probably due to not eating enough. On that note, I am off to eat more fat.

Begin Again.

Starting over at a new Affiliate, CF 949 in San Clemente CA.

Yesterday's WODs, yes--with an S!--were terrible, and I'm glad to be training again. We hit two of the individual WODs from the CF Games 2009.
1. Deadlift ladder: ours was 135 and up, adding 10lbs per minute. I went up to 305 before failing at 315 twice.
2. 3rds for time of 30 snatches at 75lbs and 30 wallballs at 20lbs. Finished in a mind-numbing 29:12. It was the Wallballs, surprisingly, which killed me. I shouldn't be surprised because they always kill me.

Tiffany rocked at both workouts. She went from a self-imposed DL PR of 95 to 155 for a new PR! She finished the snatch/wallball WOD at 45lb/14lb. A 45lb snatch is a PR for her as well! Tiffany does really well at CrossFit, despite how sucky she finds the soreness and pain afterward.

We had an active rest bikeride in the evening, burning thighs earned us some Cold Stone Creamery. I love me some ice cream.

Back to the gym in a few hours for two more WODs. This new Affiliate makes me feel like I'm a newby all over, and I am sore all over as well. Gotta love it. If it didn't hurt so much it probably wouldn't be so much fun, would it?

Ok: what now?

Ok, so long time has passed and I have neither affiliated nor posted anything of value.
Shit happens.
For two weeks I have been on leave. Packing our home, prepping for the renters, all of this has been consuming of both time and will. Once that was accomplished fearless Wife and I packed up the pups and headed out of Dodge. And by Dodge I refer to the wild west shoot out zone of Baltimore we lived in. Farewell meth, heroin, alcoholics, bad parking and poor city planning! I doubt I will miss anything but the pole we knew.
The week after leaving was spent in Pennsylvania. Five days in Philadelphia and three in Pittsburgh. I managed four workouts across that week. Jackie in 7:20 a new 2RM power clean of 185, and finally finished Kelly RXed in about 23:45--all this hanks to Barry at CrossFit Generation. Then we ran some tabata hill sprints in the hills of Whitehall township ouside Pittsburgh.
After Pa we rolled to Indianapolis. Not much there except a nice mall and dinner downtown. From the Hoosier state we fled west until we hit Kansas City, MO. In MO we found Bison.
Yes, bison: in burgers, in chili, in strip steak. Let me tell you, bison is not gamey or anything. Bison is like really good beef. I like both of these things immensely. It is a damn good thing we didn't destroy that species: cause they taste great.
We had a nice morning Wod of dumbell front squats and sit ups, worked on some skill practice and before we left the Sheraton in the big MO some a-hole smoking in he building cause an evacuation of the hotel. Great way he spend our last bit of time in KC.
Today has brought a speeding ticket in Colorado (89 in a 75:WTF!) and our next stop.
Denver.

PR Nicole

20,20,15,15,15,17,10 due to ripping blisters and falling off bar, made it 200m into 8th run.
PR by 3 reps and some running...

PR Grace

30 Clean and Jerk at 135lbs, for time:
5:16 as RXed

That time again

Moving again, trying out new gyms here in SoCal.

It is never easy.

One question remains, to affiliate or not affiliate? I think I will, but not sure yet.

More to follow.

tabata something else entirely

Medball cleans, pushups, situps,squats
Tiff:232 (8lbs)
Me:358 (30lbs)

Run!FranRun!

1/2 mile run
Fran
1/2 mile run
14:57

My PRs here

Nicole:
20-18-18-16-16-10-7
1st time ever tried it. 1st WOD with the new track pull-up bars on base.

FGB3

New PR: 323 at CF BWI today.
Been awhile, it was good to see those folks--they have a great gym.

Last week's wrap up!

Wow,
I didn't post at all last week...
Here goes:
Monday: AMRITMO 15 high box jumps, 10 walking lunges, 5 L pull-ups 9+change
Tuesday: Weighted Dips 1,1,1,1,1,1,1,1,1,1 Made it up to 70 after failing 75 2x
Weds: 7 rounds of 10 reps each: 96lb SDLHP & ring dips: 8:13
Thurs: 3 rounds for time: 100ft walking lunge, 50 squats, 25 Good Mornings: 9:28
Fri: kettlebell man maker: 10 russian swing 800m run, 10 american swing, run, 10 power swing, run 5x TGU each side: 24kg in 11:2?
Quite a week...

OMFG do I still have a blog or what?!

So if you want to see the exploits, go to www.crossfitfortmeade.blogspot.com
I've moved, made un viaje al mexico del norte and been through lots of WODs, just haven't posted them here in quite some time.

I'll try to get better at least to do a weekly wrap up, for my sanity and posterity.

S/F
John

Long week in Texas

Been away all week, I miss my wife.

Monday: 75x75lb power cleans in 5:39
Tuesday: Day off for my birthday
Wednesday: "fight gone wrong"
Thursday: OHS, FS, BS
Fri: TBD

A whole week goes by...

5 WODs later, and its almost time to do it all again.
Check out our Affiliate:
www.crossfitfortmeade.blogspot.com

Monday through Friday were a bit of a blur, to be honest.
Heading to Texas in the AM, moving next weekend. I better get used to weeks that blur.
Mon- Bottom to bottom tabata squats =113
Tues: Press, Push Press, Push Jerk (dropped about 10-15% per lift since June)
Weds: Griff in around 10 minutes, not exactly sure.
Thurs: As many round in twenty minutes of 5 Thrusters, 10 Push Press, 15 front Squat w/24% bodyweight=8 FS shy of 12 rounds
Fri: Combat Fitness Tes; 800m run, max 30 lb ammo can presses in 2 min, manuever under fire course... owie.

Traded in my Charger for a Ridgeline.

Two days, three WODs

and not one cup....

Thurs at 0600 5,5,5,5,5 Deadlifts 135x10 for warm ups then 185,205,225,245, 275
Fri AM: USMC PFT 20/100/20:34 (284)
Fri Noon: "Jackie" as RXed 1000m row, 50x45lb thrusters, 30 pull-ups: 9:46

Saturday: Spoons breakfast, the greasy spoon with flapjacks and coffee--yum.

Karen is Sharing

Wow,
Karen, as RX'ed = 150 x 20lb wallball shots at a 10 ft target.
14:43

Mon & Tues Recap (aka why I am lazy and slow)

Mon: 100 burpees for time in 7:41
Tues: Row 2k DNF due to my trip to the Honda dealership (hence I am lazy and slow)
Today's WOD is Karen, no reason not to rock it out.

..and now, the rest of the week wrap up.

Thursday's workout was 'Helen' as RXed except for SDHP instead of pull-ups. I came in at 9:59

Friday I had a day of ground fighting with the Marines. It was a really good day actuall, pre-movement drills, combat fitness test practice, review of both arm-bars then a good 30 minutes of ground fighting.

After the Co PT I hit the heavybag for 10 minutes and did a short WOD. 75 power cleans w/75lbs in 10:45. Not quite a 'Randy' but close. Cooled down on the heavy bag also for another 10 minutes.

And that catches me up.

Simple (or so it should be)

I struggled for something radical, different and comlex to challenge myself tonight. After running about 800m with Jelly Bean and ruminating over a simple CFWU of stretches, step jumps, squats and sumo deadlift highpulls I figured that was it. Simplicity.

So simplicity won.

50 H2H 20kg KB swings
1000m row on the C2
50 H2H 20kg KB swings

8:53

Running Hard, but hardly running

Today CF FM had a track workout.
1 mile run, on the first minute do 15 squats, on the second 15 walking lunges each leg and so on alternating each minute.
14:34

I am going to be sore.
Lunges broke me.
Did I mention soreness?

Row, Row, Row

Ok, the dog hates the noise of the rower, but he'll get used to it right? Not on the second rowing WOD he won't. I took him on a 400m jog around the neighborhood, it just wasn't enough. Perhaps I should get him to do the CFWU with me as well?
After the CFWUx2 and the jog with Jelly Bean.
Five rounds, for time:
500m row
5x20kg Kettlebell snatches with each arm, 1 swing hand to hand pass between each.

17:57

The rest of the week: 22-25 July

Took it down a notch after 100 tire flips for time on Tuesday and rested on Wednesday.

Thursday did the infamous Broomstick Mile with the CF FM crew at the nooner.
25 Overhead Squats, 25 Front Squats, 25 Sumo Deadlift High Pulls, 25 Deadlifts
400m run
25 Presses, 25 Push Presses, 25 Push-Jerks
400m run
50 Squats
400m run
25 Thrusters
400m run
did it in 13:50
Friday was a Kettlebell seminar with the Company, so for about an hour and a half I swung around a 32Kg Kettlebell, which was a great time.

Did I mention I bought a Model C Concept2 rower yesterday? My wife rocks!

So this AM I ran the dog around the neighborhood, stretched and hit my first of many 2km rows for time in 8:53.

Life is just THAT GOOD!

Have you seen the Dark Knight?

Despite my adolescent glee that it is in theaters I have not yet gone to see the new Batman. Highly disheartening, but the weekend is coming....

Yesterday, the 21st:
15/1,14/2,etc down to 3/13,2/14,1/15 rep rounds of 45#OHS and 'L' pull-ups.
I dropped at 16:16 due to ripped callouses. After dealing with this 4 times in the past 6 weeks, I tapped out almost immediately as soon as it began. The result is I stayed in the fight and worked out today, but it did hurt both ego and pride to stop at round 5/11 without starting the L pull-ups.
I was almost there!

Today:
100x 250lb tire flips (+jump in, jump out and run back around) for time.
19:34

5 on, now for two off

30 mucles ups for time:
Done in 10:16, after 17 they were slightly asissted with a very small push with the feet.

After which me and the company played Hooverball which in case you have never played, is an incredible measure of one's fitness. Despite the fact that most of us who played feel as if we caught the ball with our faces most of the time it was awesome!

I case you ever get a chance to play, it is 'Catch' played with a 6 persons and a 6-20 lb medicine ball on a volleyball court with tennis rules. Once you catch it you can't move. You can't 'spike' from front line to front line. Other than that the rules are pretty loose.
We held three games, each played to 21, 15 and 9 points. Switching up teams each time.

My team lost every game.

Good times will follow, just avoid catching the ball with your face!

Mary, Mary, why ya buggin?

Who doesn't need a good RUNDMC reference from time to time?

I did Mary instead of Cindy for the first time.
As many rounds in twenty minutes of 5 handstand push ups, 10 1-leg squats, alternating legs and 15 pull ups. I did almost 7 rounds (1 pull up short)! In round 5 & 7 handstand push ups were little more than controlled falls from handstand to headstand...cause I suck at HSPUs after that many pull-ups, ok? but it was a first ever Mary. So a PR ;-)

Green Belt Instructing

First day helping out with a new class, tan belt technique sustainment. Unarmed restraints, joint manipulations, rifle and bayonet techniques. It's something. Hard to relate if you've never gotten involved with the martial arts. Throwing, being thrown-these things tax the body quite hard. I'm a huge fan of getting out to the field, sand pits, wherever and throwing it down. The body pays for it later though, best to not mix a full WOD on a MCMAP day.
Usually I don't take this advice myself, today though...

CFFM Day One

Good Tabata double-ups today:
Pushups & Squats, Alternating 8 round each.
271 (122/149)

Back from Philly

My Dad's 65th birthday party was this weekend. We took the trip to Philly and enjoyed some spectacular family time. The fact that my Dad is now social security eligible lead me to the realization that so many grown-up things are now undeniably the responsibility of me and my generation. Health care, social security, Iraq, the economy, internet regulation, free-trade agreements, border control---there are more and more issues that demand our shrinking time on this earth.

It is no wonder that I hardly have time to work out.

But today I said enough excuses. So this morning first thing I put the gear on and headed to the gym.

Three 21,15,9 rep rounds of the couplet: 185lb deadlift & knees to elbows.
9:13 mainly from dropping off the bar
This absolutely challenged my hand and grip strength. My strength training has been lacking so after the WOD I did 3x3 weighted dips: 55lbs,85lbs,100lbs after shaking out my forearms a bit.

Cool down was 5x5 power snatch with 45lb bar.

Swim day

CFWU

Company PT, in pairs:
10 rounds Swim 50m while your partner does 10 squats, 10 push-ups.
Me and Sgt G finished in 21:34

10 minute swim practicing strokes for cool-down.

Leaving Las Vegas

...it is a hard thing to do.

Mind you, it is not the getting on the plane, flying, losing sleep, getting back on Eastern Standard, etc. That is not hard to do. Leaving the forever fun, everlasting party thrill ride is the hard part. It is equal parts withdrawal and relief. The sure knowledge that there's no more all night clubbing, no more endless buffet and it is time to return to the normalcy of work, CrossFitting, zoning and sleep can be both welcome and saddening.

First WOD after several off the charts days.
After a 1/2 hour slow steady POSE method run (thanks to Ryan's coaching) around the new neighborhood I tackled this one inspired by CrossFit Philly:
16kg Kettlebell Swings (the 10's) and 10 lb WallBall Shots (climbing to 10)
Executed at a couplet, for time:
10/1, 10/2, 10/3, 10/4, 10/5, 10/6, 10/7, 10/8, 10/9, 10/10

Ended in 9:25 and took a leisurely run around the surrounding few blocks with my dog for a cool down.

Despite my blather above it is good to be home. Nothing better than normal life with Tiffany and our dog Jellybean. No Las Vegas nights will ever outshine her.

Not a chance.

Back from Las Vegas

Forrest Griffith right after winning the UFC Light Heavyweight Championship title from Quinton Jackson at UFC 86 in Las Vegas, Nevada. Taken live by yours truly at the Mandalay Bay Convention Center.

This extravaganza was courtesy of my wonderful wife Tiffany.

Thanks baby!

Boots and Utes Independence Day PT

Prior to a good day of Company PME, we hit it hard in Boots and Utes with some budy pair PT:
During each of 5 rounds, each Marine completed:
7 pull ups
20 Burpees
20 push ups
20 squats
75m movement
Only 1 Marine exercising at a time, allowing for rest and strategery...
Movements were sprints, bear crawl, 2x fireman's carry
Cut of was 30 minutes, 2 teams finished, only 1 team had less than 4 rounds, two Marines tossed cookies.
Good times.

Thrusters

2xCFWU
about 20 minutes going over form
10 reps with the bar
Thrusters 5,3,3,2,2,2
10 reps with the bar
My own work this AM was 95,115,135, 175 FL, 160, 165-FL, 155
Finished w/3x5 KTEs and about 3 minutes hitting the heavy bag

Running and Gunning

 "Pershing" seems an apt name for this one, running and gunning pluss the ubiquitous '21' theme that ole Black Jack would probably appreciate himself had he been a CrossFitter...

3 rounds for time:
21 pull ups
21 45lb thrusters
1/4 mile run

Ran through this with the other company commander, 14:45 me, 18:55 him.
Won myself another torn callous.

Definitely doing something wrong.

Trained some Marines in some stuff today

Working with Marines is the highlight of my workday.

No need to say please. Just train them. If you do this you will get strong. Do it like this. Be prepared to work hard. Be ready to sweat and perhaps even bleed a little in a quest for excellence.

Just say the words. They make it happen.

I took three junior Marines to the gym. I told them to look past the mirrors and walk past the machines. We went through the Deadlift, the sumo deadlift highpull and the clean. Then we went through the Back Squat the Front Squat and the Overhead Squat. We began to add weight.

Overhead squats 1,1,1,1 Front squats 1,1,1,1 Back squats 1,1,1,1

Me: OHS: 135,155,165,170(PR and bodyweight), FS: 170,185,205,195 BS: 170,185,205,225

Good times.

Weekly run down

Getting past the burnt palms, slowly but surely healing up.

Got to work out three days on but then took two days off... so I'm getting back on track.

More burnt palms please.

Just when I thought I had had enough of Newskin, Kanka and bandages I tore the callouses on my palms again.

Hooray pull ups.

"Lynne" 5 rounds of mx bdywt bench and pull ups.
My total was 109, pathetic, except that I did 'butterfly' kipping pull-ups the whole time and it was the first time I ever tried it.

Check them out here, here and here.

I may start teaching a few classes at CFBWI, I may, its about time I put that Level 1 cert to use...

Back?

Went back.
Got butt kicked.

Tabata Squats.
400m run
1minute rest
Repeat...

Total Time & Squats: 11:15/16

That's just the way it is pig, that's just the way it is...

As Babe learned, there are some animals that live in the barn, and some that live in the house. This week I have been a house-bound piglet of the first order, and I have no one to blame but me. Two workouts in the past week, after I spent so long diligently doing so much, is taxing on the spirit. But I suppose I was due a break, and its probably all the carefree eating of non-Zone foods that has me so low, not any kind of melodramatic depression.

Melodrama really is not my thing.

This week has been fantastic. Foremost on the list of wonderful things has been coming home to my wonderful wife. Safely returning from the war was nice. Herr Clinton dropping off the presidential race was really nice, especially as I had made numerous comments about resigning my Marine Corps officer commission if she were to have been elected. My reunion with my dog was great. And this weekend I will get to see my extended family.

All in all I have many, many things for which I am grateful.

There is a drive inside of me combined with a stern (if sometimes harsh) stoicism, that is equal parts taken from my mother and my father. At times it makes me a taskmaster, to myself and to others. These qualities sometimes lead me to try to do too much, or to shut people out and just press my nose to the grindstone of the world to complete a goal. I know I can be unbearable, especially when I cannot relax, or when I cannot see the forest for the trees. Rest and relaxation, though they are the order of the day, are hard for me. So I will turn to the next few days with renewed energy, and a focus to remain unfocused.

Sometimes you must concentrate on relaxing.

**Later
I broke the stretch of not working out with a simple and twisted 25,20,15,10,5 rep rounds of 1 pood Kettlebell swing, burpees, 1 pood KB SDLHP, 10inch box jump executed in 14:15...

Back at BWI

10 rounds of 12 burpees & 12 pull-ups.
21:10
This led to some deep my hand callouses. Won't be doing much of anything for the res of the week it seems...
Like it says at the top of the page, if you choose to be dumb, the rest follows. Time to suck it up.

And... done.

As many rounds in twenty minutes of:
5 16kg Kettlebell swings
10 push ups
15 10lb Medicine Ball cleans
And I managed 12 full rounds.

Two days of travel, two days sitting on my can. Got to get back in the swing of things...

Tues, Weds, Thur, Fri, SAT!

I can hardly wait...
Yesterday I did 10 rounds of 15 135lb deadlift & 15 push ups in 12:55.
Today will be 3 rounds of 1/2 mile run, 21 32kg Kettlebell swings and 12 pull-ups.
Tomorrow I will pack.
Thursday I fly.

Last few days...

...and in the last few days I've done the below:
28th: 20 minutes of 1 minute jump rope and 1 minute wall ball for total # of wallball (20lb @10ft target): I managed 170 wallball shots, and I think the jump rope was the more brutal of the two.
29th: 5000m row in 21:50, kep pace ~2:15 for most of it. Pain... sheer, delightful pain.
30th: "Nancy" 5 rounds for time: 1/4 mile run & 15 OHS @95lbs: 16:55
31st: For time--1mile run, 50 thrusters w/45lbs, 50 KB swings w/16kg, 50 box jumps to 20 inch box, 500m row, 50 thrusters w/45lbs, 50 KB swings w/16kg, 50 box jumps to 20 inch box, 1mile run.... haven't hit that yet but I'll post when I do.

It's good to be CrossFit Camp Pendleton.

Single Digit Midget

Single digit midget. A lot being said with three short words.

We tried to find out max Thruster yesterday with 7 singles.
Me: 135,155,165FL, 165, 175FL, 170FL, 160.
So my single Trhuster max is 165. That's almost bodyweught and I'll take it.

Replacement shows up this week, I am thrilled.

Two tough days and two weeks to go...

Yesterday we did a WOD from the main page....
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
as Rx'ed : 25:59
It wrecked everyone who did it. It was truly incredible. We've dubbed it "F.O.A.D".
Today we were gonna do FRAN but this was what we did instead:
"Fran-etic"
21,15,9 rep rounds of:
115lb front squats
30 in box jumps
55lb KB swings
push ups
Rxed: 12:14
And now we are devastated.
Tomorrow we do "Tabata That"... may God have mercy...

Miss everyone back home, got the next three cycles planned by mode and effort until I leave.
Love and miss you all...
John

Yesterday "Chuck Norris" tomorrow--well, we'll see about that tomorrow...

Had a good week. Except for the moving of heavy functional furniture, varied if not random indirect fire attacks and heated discussions/borderline throwdowns executed at high intensity.
To think, all this and a paycheck too! I am truly blessed.

This cycle:
"Lynne" 5 ronds, BW bench & pull ups: first time I rocked out true BW bench! 175lbs.

As many ruonds in tenty minutes: The gym to chowhall run & 15x65lb clean and jerk.

"Filthy Fifty aka Chuck Norris"
50 each: box jumps, jumping pull-ups, kettlbel swing.. you know all of it, it killed us.
My time improved slightly: 27:44

I have 4 more cycles of 3 days on, 1 day off before I return. But seriously, who's counting?

Back on track

Did "Randy" as Rxed: 9:15

Working hard, wish I was hardly working.

Miss everyone, the end is in sight.

Three days off.

Three days off can change one's attitude, and bring about great effects.
After some hard sparring and some real good workouts, we took three days off in a row over here. It was real nice, but by today the itch to hit the gym was real strong in all of us.

As many rounds in 20 minutes of:
5x45lb OHS
10x16kg kettlebell swings
15x30inch box jumps

It was a sultry 103 degrees in the shade when I did this today. Welcome back to the grind.

Less than four weeks to go on the countdown.
S/F
John

"Diane"

Yesterday, 6:36 as RX'd, new PR.

I think this is the least sleep I've had in a long time for the longest stretch. But oddly its the logest I have managed a three on/one off WOD schedule. So CF=little sleep? Must be something else.

Rest day today, with a really bad dust storm rolling in. We are going to try to stick to the CFHQ WODs from now until we leave, as long as we have the right equipment to do it. This will be a good way to spend the next few weeks before I head out.

Speaking of heading out, see everyone soon. I am getting pretty excited about home.

Flying by

Above is during a respite to celebrate a promotion of one of the Marines.

Today: Press1,1,1,1,1/Push Press3,3,3,3,3/Push Jerk5,5,5,5,5 WOD, Press maxed at 130, PP at 170 and PJ at 160.


Wonderful raw strength work out and wonderful mix of fast and slow twitch muscle fibers. We went over there as three and attracted two mor CrossFitters as we began the warm-up. Nothing draws a crowd like a crowd.


Yesterday did "Helen" in 9:54 for a new PR.


trying to pay good attention to how we cycle the workouts between modes and priorities. Sometimes we follow CFHQ, sometime CFBWI, somoetimes CF Quantico, sometimes I make up something raw and horrible to unleash hell on the system.


I look forward to the return.


S/F


John

Not long to go

Its really F&^%G hot over here.

I love that despite the heat everyday there are at least 4 committed CrossFitters hitting the WOD with me. Water consumption is a must, and the volume of water we need to drink is ridiculous.

I hit a new PR on Overhead squats this week, 150lbs for 5, when 150lbs was my 1 rep max about a month ago. I think I could attempt a BW OHS soon, a long time personal goal. Not sure when I'll hit the OHS squat again.

Trying to tighten up the diet. Too many people sending brownies and other deliscious ways to show us they love us, but I'll forgive them all.

My personal countdown is hovering right over a month, the end is in sight.

"Quarter Gone Bad" 77 as Rx'ed

Tried to 'Skin the cat' yesterday. I managed to do it a few times, then did two consecutives. This was after doing 7 rounds of 95lb SDLHPs and 10 ring dips in 9:42.
Today, with two ouptstanding Marines to accompany me, I asssaulted through "QGB" at full weight, first ever attempt. 50lb KB and a belt, 135lb bar. Wow.
As RX'ed: 77

Almost. I was hands down on my 78th rep at the final bell.
Almost just doesn't count though.
Except when you're almost a month from being home.
See everyone soon.

Missing my baby

The next two months won't pass soon enough.

Still punishing myself, and trying not to eat cookies and ice cream at the chowhall-but they are just so good.

I miss you all back home.

Love, John

Today for the 1st time I did the CF Total

First off, that's not easy. Your average person does not like to max out on any lft, much less three all in the same day.
Shoulder press, back squat, deadlift.
My total of 1 rep maxes on these was 695 lbs, which is 3.97 times my bodyweight.
Not too shabby.

I consider this to be a positive outcome of pent up frustration and anger-and not being able to see my wife. If I have to miss her, and if I have to put up with idiots... I may as well channel that frustration into some good.

Well, I am more thn half way there, and I really miss everyone.

Still going strong

I have pursued 3 on / 1 off with great success over here, only taking 1 exra rest day in the last 2 months. This is probably the best progress I have had in some time. Not able to post everyday but I do keep a log book. Most days my internet time is for sending e-mail to loved ones.
;-)
Today, however, I thought I would post, despite the fact that I took another rest day and just did a light 1000m row, a light 1 mile run and a final 1000m row. Not for time, jsut for form, and just to resist the urge to do nothing today.

This isn't gettng easier--I still miss everyone. Most especially you-wonderful you, I hope Notre Dame is fun this weekend.
XOXO
me

Fight Gone Bad

We did FG today, three of us in the FLP gym. No rower, cause it was too damnblocked in to move out to the open area. So we subbed double unders. Figured the 10-15 we'd get per minute would exchange well for the rowing calories earned per minute. Good sub.

I raised my score 56 points from the last as RXed FGB I did.

We're thinking about making some t-shirts for the CrossFit crowd deployed out here (I'll make sure I bring home an XXS for the love o'my life ;-) )

4 consecutive muscle ups

I hit that yesterday, two witnesses.

The 3 day on, 1 day off has been going strong for some time. I feel it all over, but I mostly manage breif, intense work-outs due to long days at work.

Miss everyone back home, most importantly my wife.

I love you honey...

Nice tear to the blisters

Did "Murph" today, the one with the 1 mile run, 100 pull ups, 200 push ups, 300 squats.
Dropped over 13 minutes off my time.
40:43
Tore the $h!t out of one of the blisters on my palm.

Where the hell did that come from?

"Lola" from bullfit.typepad.com
As many rounds in 20 minutes of:
5 L pull ups
10 Ring Dips
15 Lunges
Did a proud 10 rounds, 5 L pull ups and 3 ring dips
About two years ago I deployed and found myslef working 10-14 hour days too close to a chowhall open too many times a day. I put on an extra 20 lbs or so in a short time and started working hard to take it off.
A year later I was hooked on the CrossFit, but could begin to do an L pull-up.
Yesterday I did the above.
Wish I had found this stuff sooner.
So deployed again, it doesn't get any easier, especially the being away from loved ones part. But I take solace in training and I long for the reunion that gets closer and closer with every workout...
I love and miss you all.

Wednesday the 27th

Lots of great things going on. There are three of us working out from my section, one other Marine and a Soldier. Lots of fun, The Marine is entering his second full cycle of thee/onone/off working out, today we did "Lynne", 5 rounds of max bodyweight bench press and max pull ups. I did ok, as Rx'ed.

I have not had time to keep track of scores, other than as individual bragging rights on that day, or at least until the next workout. Its a good motivator.

But the biggest motivator I have over here is the picture of my wife that I see throughout my day. Her bright smile and warm eyes shine through my day, no matter what is happening. She is the sweetest thing that has ever come my way, without any doubt. I love her with al my heart...

Working out helps deal with the frustrations and stress of work. it is her that keeps me going through the day, no doubt at all about that.

Tomorrow we're going to try "Eva", which looks positively "Evil". Five rounds of 1/2 mile run, 30 KB swings and 30 pull-ups.

And I'll have to admit that before I go, and after I'm done, I'm gonna look at that picture, and miss the love of my life.

Chillin', maxin' and relaxin'.

Except not really at all. I've done two cycles of 3/on 1/off after the week it took me to get here and get acclimatized. Thing is, no time to blog. 14-16 hour days will do that to you.
Doing the 5x400m sprint & 50 squat WOD from the main page manana. One of the guys here is gonna do CF with me too, he lasted 1 cycle so far, and he'll be a beast soon enough.
Did 2 consequtive muscle ups today. Ooorah..
I keep checking Bullfit, Santa Cruz looked like fun. I cannot wait to get back there. The gear heree is very good. KBs up to 20kg, rings, dynamax balls, 2 rowers (broken of course) but all in all a great gym if you force yourself to actually make the time to work out.
Stay strong.
-J

"Fran"

Fran is 3 rounds of 21,15,9 Thruster, Pull-ups combo.
I used 70lbs for thrusters, and did some semi-kipping pull-ups.
7:02

"Randy"

I won't be ble to say much about where I am, but its picturesque to say the least.
No worries, its safe and serene most days. I am hard at work.

Yesterday was the first time I worked out in a week, the gym her is just swell.
Warmed up w/1 round of the CFWU & 500m row.
Randy is 75# power clean, 75 times for time: 6:38
Cooled down w/some practice work on KBs, KTEs and another 500m row.

Miss everyone, my connection here is sporadic and my time is not my own. Despite that and whatever other obstacles, I will try to post.

Semper Fi,
-me

Nuts

I've been doing some mad furious work-outs lately.
Today was 3 rounds of:
15x225lb deadlift
15xhandstand push ups
15xpull-ups
15x95lb thruster

This was horrible, after two rounds I was ready to vomit.
I finished, in shameful time (~24 minutes).
Still feel ill.

Too damn hot for penguins...

I've been on a roll at times, but not posting. Times are on CrossFit BWI when Ryan posts them. Got real muscle ups this week, getting fitter.

Travel & Time, Time/Travel, Time Travel

Time is getting short, traveling is taking longer, we need to develop some technology to fix this for me.
I worked out twice this week--slacker, huh?

Back in the groove this week. I need to work on the diet as well.
Airport food is not Zone friendly and I am tired of beef jerky.

Shoot, Move & Communicate

Spent the week on the range, today did my workout there.
After a morning of rifle shooting & movement with the M-4 carbine.
In boots and utes, five rounds for time of:
5 pull-ups
10 dips
15x 1 pood KB swing

8:15, wow--worn out from yesterday. This was 5 hours ago, neck and arms are still shot.
Shot, get it? SHOT. Ha.

"Lynne"

Five rounds for max reps of:

Body weight bench press (170)
Pull-ups

Post reps for both exercises in all rounds.

Actually did this as prescribed, full bodyweight.

107 reps total:

1) 13/15, 2) 9/13, 3) 7/14, 4) 6/10, 5) 7/10

Finished up with 2x10 KTEs

Thought I would cheese out and be lazy, went to CFBWI and did Ryan's Dumbell complex instead.

WOD

5 Dumbbell Deadlifts
5 Dumbbell Squat Cleans
5 Dumbbell Push Press
5 Dumbbell Squats (hold dumbbells on your shoulders)

Started with moderate weight dumbbells and performed the progression, without setting the dumbbells down between exercises. Add weight and repeat the progression. Keep using heavier dumbbells until you cannot do the progression.

Started at 25's and completed through 50's, attempted 60's and failed after 2 cleans.

Frying pan to fire

Off the cruise, off to the range...
With effort I will continue to train hard, not hardly train.

The cruise went well, two days of good snorkeling, two WODs, sprinkled throughout a week of opulence. For what it is worth a buffet is wasted on me--thank God. The first day we were told the average cruise member gains -14 lbs. I did gain 3, but I blame that more on beer than anything else.

Back to the grind.

Like butter...

Cause I'm on a roll. Or cause I am soft?

Three days on, second time in about a week--awesome.
Max deadlifts yesterday:
135x10, 185, 225, 275, 305 (old PR), 335 (new PR), 340 (fail), 337.5 (fail)
5x3 kettlebell windmills

Now off to the week's cruise.

This week's action

New Year, new routine, same ol' s@!t...

Wednesday: 20 minutes of 5 push-ups/10 sit ups/15 squats: 21 and change...
Thursday: 20 minutes of 20 45lb overhead lunge steps and 10 burpees: 10 + 3 steps...

CF BWI is rocking...

Thanks for asking...

So, I have been going to CrossFit BWI this week.
It rocks.

Today we did:
400m run
21 x push press, KB swing, burpees
400m run
15 x push press, KB swing, burpees
400m run
9 x push press, KB swing, burpees

14:23, not the fastest, I got beat by well over a minute.
I used 74lb push press, 55lb Kettlebell, sub a little bit more than whatever you feel comfortable with and stick to it...

2nd Day

CF BWI again,
For time:
800m run
30 24in Box Jumps
500m row
25 24kg KB swings
3x100ft bear crawls
20x 20lb slamball
400m run
15 Ring Dips

18:19

CF BWI visit

I went to workout w/Ryan at CrossFit BWI today at noon.
Did 2x 400m run, the Burgener Warmup w/PVC, 20 Abmat sit-ups and 10 ring dips for a warm-up.
WOD:
10 rounds of 10 Deadlifts & 10 push-ups
8:36

Worked out some kinds with a Foam roller and 'the stick' after, those are going on my wishlist...

From the main page

From....

Friday 071214

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

Did the CFWU 1x, then:

SP: 95,105,115,125,130(FLD)
PP: 115,125,135,140(FLD at 3rd),135
PJ: 115,125,130(FLD to lock at 3rd),115(FLD to lock at 5th),95,95

5x5 KTEs
2x100ft Farmers walk w/50lb DBs

WOD from Christmas eve (yes--late)

So I used to work out, so I figured I would try it again after a week of holiday fat-ness....

Warmed up with some medicine ball cleans with my new 10lb Dynamax
(did I mention that, WOOOOOOOOO!!!!)

Then did the Xmas Eve WOD:
150 Burpees, for time.

..in..

17:58

Lather, rinse, repeat...

I did it again, outside (brrrr....) with a 45lb barbell. 20:05
Whole Company participated, with mixedresults.
Form was an issue, as always, but they perservered.

WOD From 12 Dec 07

1 Round of the warm up at 12 reps each
Stretched
BOOM
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
(Subbed 55lbs, ran on treadmill)
22:43

"Angie"

Did a warm up of 250m row, 10 x pass throughs, dips, 45#OHS & 1/4 mile run, then did:
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

10:51

Fran-kenstein

Did a warm up of:
500m row then twice went through..
5x1-hand 12kg KB snatch each hand
10x pass-throughs
10x 10lb bar OHS
10x good mornings
10x CF it up
10x 12kg KB swing
10x dip
10x pull up

I then mixed up some Fran like activity, for time:
1/4 mile sprint
21,15,9 of the triplet--pull ups, 45# thruster, 12kg KB swing
1/4 mile run

time of 14:13

Understanding Crossfit

I don't know that I really do understand it, but I try.
The message is worth the time I spend.
I'll keep posting.


Today I did a CrossFit warmup of 15, 500m row, 5 minute max incline walk.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (subbed 80 lbs)
Ring dips
10:06

V did CFWU: 3 rds of 6 and a 5 minute walk followed by

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (subbed 10 lb bar)
17:30

When she finished we did about 5 minutes on training mitts with the 12 oz. gloves.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (subbed a 35 pound dumbbell swing)
12 Pull-ups

For some reason in my small eyes the 5lb DB looked so big that I talked myself into using 35lbs. In hindsight that was dumb, as I did all three rounds unbroken on swings.
11:36 (ran on treadmill)

In the afternoon did about an hour of sustainment toward Brown Belt with the high (possibly unrealistic) goal of actually taking tests this week. We'll see how that goes.

V ran through "Jackie" 100o m row with 50x25lb bar thrusters & 35x15lb DB swing in 11:06. SHe's getting feirce. M starts tomorrow (or so we're told.)

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

AS RX'ED!!!!!!!!!!!!

26:30

This was the first time I ever did this at full weight and the first time I ever completely lost a barbell mid overhead squat. I pushed it forward as I fell, dumping the (iron) weight with a gym stopping boom. The little old ladies were not impressed, I was not fazed. I went on to (carefully) finish in 26:30.

Good for you, good for me, PFT

Slightly hassled, I embarked to finish my biannual physical fitness test requirement for the year.

USMC standards:
max dead-hang pull-ups (lame-we should kip!, and it should be max in 2 minutes!)
max crunches (crunches?!?! I know--lame again, right!?) in 2 minutes
3 mile run

Out of 300 points, I scored 282.

20 pull ups, maxed out
100 crunches, maxed out
20:57 run, damn.

Changed over to boots and utes and practiced my Brown Belt for an hour.

From the Main page 11/13/07

Seven rounds for time of:
10 Ring Dips
10 95lb Sumo Deadlift High Pulls
As Rx'ed
16:14

Some reading from 'Best Life'

Not that I am a huge fan, but the current issue of Best Life has a few articles worth the time it will take to read.
Is your workout wasting your time? By: Paul Scott
10 Machines you must avoid. No byline (inset in the print edition)
15 Minutes to Warrior Fit. By: Trevor Thieme

Swim PT (drownproofing)

I really bit off more than I could chew on this one.
16 Marines showed up for company PT at Gaffney pool.
Full cammies--not allowed to wear boots.
As fast as possible:
100m swim any stroke
50 air squats
100m swim any stroke
50 OHS (pvc)
100m swim any stroke
50 thrusters (pvc)
100m swim any stroke
50 USMC push-ups
100m swim any stroke
50 side straddle hops

This had me wrecked.
We then practiced leg sweeps followed by some off balancing with grappling matches.
Posting this a day later. Still wrecked.

Fran: AS RX'ED!!!!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Never did it with full weight, until today. Just got a bug, and thought it was time to try it.

Deep breaths. 3-2-1-GO!

11:43

Thing of beauty, truly.

Huck Finn and Tom Sawyer's take on modern fitness

Tom and Huck lived a life that we now understand as inherently healthy. For example, they understood the folly of footwear and avoided it whenever possible. Shoes were for Sunday, a painful and unpleasant departure from normal living. Unconsciously, they did the right thing. By avoiding footwear, they kept their feet, ankles, knees and hips smart and fast. Tom and Huck’s feet were highly effective sense organs, speaking volumes to their spinal cords and brains. They didn’t look like athletes, but their bodies were highly intelligent, much more so than the typical modern.

Nutrition was never a problem because there really wasn’t much to eat and all of it was organic, genuine food. Meat was good, but so were the vegetables; these kids were hungry because they were in constant motion. No drive-through, no chemically-enhanced speed eating. Do your chores and later, you'll get to eat.

Above all, Tom and Huck lived a play-based, adventure-based lifestyle. Their fantasy lives were rich and they made do with the simplest of toys. There were chores to be done and fences to be whitewashed, but they did their best to avoid it. The mere sight of a steamboat churning up the river could spark an entire afternoon of mimicking and role-playing, entirely without the direction of adults or software programs.

This is an excerpt from 'Animal Times' on Exuberant Animal .com click the link or the title of this post to read it all.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Did some stretching, walked for ten minutes on an incline, then got right to it.

Deadlift: 250# (used a very silly looking trapezoidal-ish 'deadlift bar' but they just don't have 3 bars at the gym)
Benchpress: 165#
Clean: 105#

37:33

This was a PR in weight and time for me trying my hand at "Linda"
My cleans need work, my deadlift rocks, my bench is adequate I suppose (for now).

Murph

"Murph" is a hero workout from CrossFit, named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For his actions that day he was awarded the Medal of Honor, our Nation's highest honor for valor.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Today I did my first real 'Murph' to honor this hero and the many like him who have lost their lives throughout our Nation's history.

Semper Fi LT Murphy.

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

No body armor yet. I used a treadmill for the runs and partitioned the middle work into 4 rounds of 25 pull-ups/50 push-ups/75 squats. It was not easier, in fact it may have made it more difficult, but it sure helped me keep count.

My time: 53:12

Tabata double stuff

Warm-up: Wooden dowel snatch, 1-arm 12KG KB swings

WOD:
Tabata combo of 1 pood KB swing & 12 inch step Incline push-ups. 20 seconds on, 10 seconds off work/rest combo switching exercises for 8 rounds of each and 8 total minutes.

Total number of reps: 183

Finished with holding handstands 3 rounds for as long as I could.

Been awhile again...

Me at the super squad comp hitting an L-sit on some water jugs.

So I tend to go spans of time without posting my efforts, I suppose that lack of records may become the downfall of my blogging logbook. For a few weeks I have been teaching Gray Belt to about 10 Marines and training V & my wife Mon/Tues, Thurs/Fri. Its been tough to keep track of what I'm doing, much less blog it.
So I'll try again to record my workouts. Starting with today:
Boots & utes wearing flak vest
2 rounds warm up: KTEs, Dips, Sit Ups & stretching
50 box jumps, 1/4 mile sprint, 50 squats followed by max dead-hang pull ups
4:10 followed by 10 deadhangs
1 & 1/2 hours of Grey belt instruction
Then changed and hit deadlifts: 5,3,3,2,2,2
195, 225, 255,270,285
Farmers walk 3x100ft w/45lb plate in each hand
waiters walk 100ft in each hand
5x5 knees to elbows
fin

From Valley CrossFit

Today we did some business from an article I read.
I ran while Tiff rowed, so mine was slightly different in feel, but not effect.
Tiff subbed 10 inch box jumps.

For time:
500m row
30 pull ups
1/2 mile run
30 squats
250 m row
30 burpees
1/4 mile run

14:46 for me ~21:00 for Tiff

I ended with 4x5 knees to elbows until inverted
Tiff did 3x max time planks

I have a blog dammit

MCMAP

This AM in boots & utes with flak jackets:

100 box jumps
300m shuttle run (6x50m)
25 push-ups
25 body rows
300m shuttle run
100 box jumps

Me: 10:28
Cut off was supposed to be 10 min, kept the clock running until 1/2 the Marines finished (13:28).

Tan Belt review & a simple four count combo followed by 1 hour of grey belt upper body strikes.

Oct 5th Functional Fitness training

Today it dawned on me that I am due to write an after action report for Friday's afternoon of functional fitness (aka CrossFit) training on Ft Meade. Without a doubt it was a success, although I can't be sure how many of the attendees "got it" or took away the desired message. What I am sure of is that each person who went through the lecture, instruction, demonstrations and work-out on Friday at the very least was exposed to an outstanding alternative view of fitness. I suppose the best way to begin is with how it got started.

The second week in September of 2007 I attended the CrossFit level 1 certification seminar held in Quantico, VA. It was a two day whirlwind of fitness training that challenged the widely held paradigms of modern body building, endurance training, nutrition and fitness at large. Personally I was in awe for the greater part of both days--mainly because I had been following CrossFit Inc's fitness regimen through their website (www.crossfit.com) since the summer of 2005. Until the August it never dawned on me that I would ever attend one of their trainer certification seminars, but right after my birthday the September Quantico Certification showed up on the main page. With some trepidation I clicked until I received my attendance confirmation e-mail.

The certification was enlightening and felt like somewhat of a homecoming, if you'll pardon the heady reference. It was the first time in two years that I was surrounded by people to whom CrossFit was "it". There have been others whom I exposed to CrossFit who 'got it', there were time when I had visited affiliates, even the CF HQ in Santa Cruz, CA--but this! This was a two day seminar of roughly ~75 individuals who not only follow the program, but who had taken the next step and sought out a higher level of training just like I had. Not only that, but there was the man who'd started it all, Greg Glassman, and his whole crew from Santa Cruz! I was truly blown away.

The stage was now set for me to put in motion the training we eventually conducted Friday October the 5th. In the seminar I picked up as much knowledge as I had picked up trying to train myself for two years via the web and my sporadic visits to affiliates. The real reward, however, was the chance to meet others who trained using the CrossFit methods. All stood out, all impressed me, but I'll highlight two here. One, Nick, turned out to work nearby me in Maryland. Also he was training in the local affiliate, CrossFit Annapolis, that I had at that point still failed to visit. The other, Andrew, was a fellow Marine officer, a Major who runs a like-minded group of individuals in their pursuit of elite fitness on board Quantico. I got contact info for these two and others, and when I got home I sent out a quick e-mail to make contact and express my thanks for their part in my two day experience.

After a few weeks went by and more and more folks sought me out to ask about CrossFit. I was showing people how to do a kettlebell swing or a squat, putting together workouts for Marines, then for my wife's friends and for my Marine Corps Martial Arts classes. It was affirming that people not only came, but came back. Since long before I knew exactly what I was doing (or was in any way qualified to do it) I was trying to spread the word about CrossFit. I toyed with the idea of trying to get a CrossFit seminar for my Marine Corps unit as others have done. After some inital exploration the high price, even with a military discount, was too much to bring up the chain of command without first demonstrating the suces of the program. EVen this seemed so daunting that I shelved the idea. Then I went to train with Dale at CF Annapolis (and experienced firsthand that he was a really good trainer.) For a few weeks I also continued corresponding with Andrew, the Major from Quantico, and he had said to let him know if there was anything he could do to help get my unit's program going. Over the course of a few days an idea formed in my head--this is what my wife would call a dangerous time to be around me.

In the Marine Battalion I am a part of I bear the honor and privilege of leading one of the three companies of Marines. As a company commander I had been slowly gaining ground up to that point by showing the brutal efficiency of CrossFit workouts during my once a week Commander's PT session. My approach was based on my experience with seeing many 'new idea guys' come and go in the Marines. My willingness to finally go out on a limb and introduce my success with CrossFit was due in most part to the new Concept for Functional Fitness. The Marines released this as guidance and a general statement on how/why the Marines need a greater level of all encompassing fitness to support our combat operations. This was the kind of all encompassing fitness I had gained training in the CrossFit methods. With mission type orders to get this level of physical preparednesses for my Marines I now felt armed to go forth and spread this to all who'd listen.

To date I had already found 'allies' among the other companies who saw the need for better fitness training. The training chief and company commander of the largest of our companies knew about CrossFit, and wanted to know more about what I'd learned. This set me up to attempt to give the entire company some training, but I still held back. What tipped me over was about ten minutes of working out with a SSgt during martial arts training. We did 3 rounds of a 400m run, 15 over head squats, 10 dips and 5 pull ups, or some such workout to that effect. So 3, 2, 1--go! And after my old carcass beat him (slightly) and we moved on to our martial arts training he brought up a point worth lingering on: this type of physical training evoked the same physical responses in his body that combat had evoked in Iraq. Stress like that is pretty difficult to prepare for; the fear, the unknown, the adrenaline, the endorphines, it all came about through this type of physical fitness programming. I had read and seen video to this effect, but hearing the SSgt's firt hand experience upon his intro to CrossFit tipped me over the edge, this training needed to happen, and it needed more credibility than just my own.

I put out a call for help to the local CrossFit community, asking Nick, Ryan and Andrew for their assistance in giving a short period of instruction, demonstration and exercise so that I could introduce as many of the leaders of our three companies to CrossFit as I could manage. To keep the training simple I wanted to have 20-25 Marines and limit attendance to those who actually plan and conduct their small unit training--the martial arts instructors, platoon commanders, executive officers, and training chiefs, etc. I wrote up an operations order and then with a bit of good faith and the help of the company training chiefs I locked on training spaces and crossed my fingers.

My requests for helps were answered quickly. Andrew and Ryan were on board, so was Nick who although not an affiliate, was also a CrossFit level 1 trainer and hey--the more the merrier right? Before long we had even more to be merry about, as Jesse from Primal fitness heard about our training from one of my Marines. Each one of these guys volunteered their time, their expertise and brought their equipment to boot! Within the space of a few phone calls and some e-mails all of them eagerly adjusted their own schedules and committed to help me train a group of Marines whom they had never even met. Fortune truly smiled on us, because these guys all really stepped up to the plate.

All four volunteered their time, made the drive in, dealt with my constant communications, endured the security process of getting on base and also brought gear. Our Marines had some weights, some space and a desire to learn. These guys brought rowers, kettlebells, olympic bars, bumper plates, plyometric boxes, rings, chalk, you name it. It was humbling to see just how generous and sharing this part of the larger CrossFit community was willing to be to spread the word.

We started the day meeting up for lunch, where we shared thoughts on life, politics, employment, gyms, and of course--fitness. We quickly sketched out how the day would roll and went back to it. In the Marine Barracks there were 24 Marine leaders waiting for us, the trainers regrouped and after a short intro we kicked off with Andrew giving a three part class to cover 1) What is CrossFit 2) the hierarchy of physical development and 3) the 10 general physical skills defined by Jim Cauley of Dynamax. In about an hour through his lecture and a short question and answer period he put the work of Coach Glassman and the physical skills into a perfect context for the Marines in attendance.

He highlighted where the needs of athletes and the military are linked and where they differ. Whereas the athlete needs to develop their body through nutrition, metabolic conditioning, and strength training ultimately for sport, for the military combat operations is highest order of endeavor. This context really set the stage for the importance of what we were trying to teach in that half day. Second place can mean the loss of life, limb or eyesight for you or your teammates. The value of this training, as the SSgt had pointed out to me, is that it can simulate some of the physical stress of combat, and we in the military should be training like we fight. CrossFit espouses (and proves to me regularly) that men will die for point. History shows us many examples were there honorable men and women of the armed forces have died for one another.

With this in mind we moved with purpose outside for practical hands-on instruction. Ryan and Jesse took turns explaining some basics movements for the planned workout, you may have heard of it: Fight Gone Bad. We went through a progression leading to all exercises needed for that day: the press and the push-press, the squat and front squat, the deadlift and the sumo deadlift high pull, introduced box jumps and ended it with a brief introduction to the rower. Everyone moved through every exercise for a number of repetitions with PVC pipe. The whole time with all the trainers available moving around the crowd and making fault checks and improvements to technique. We were all impressed by their skill and professionalism. I thought this was going to be the best part of the day, but FGB later proved me wrong.

Before we went to the workout we went inside for a short discussion on programming small unit PT. At this point the idea was to emphasize the importance of learning the methods, getting consistent then, and only then, ramping up one's intensity. We walked through this, then launched into a short but intense debate over how to implement an individual motivation based fitness regimen among Marines who at times are less than motivated. My observation was that although this problem will exist, this isn't a functional fitness program problem--its a leadership issue. Nothing is wrong with the leadership, my point is that leadership must address the true causes of the lack of motivation or effort among their Marines. The lack of effort or motivation is an indicator, not a problem. We had to cut the discussion short based on time--we could spend a week long seminar discussing motivation alone.

The problem with shaking up people's beliefs about fitness is its hard to explain why anyone should change what they think they should do to stay fit and healthy. I have always felt it is better to show them. To show them, we set up three gauntlets of 'Fight Gone Bad' at a heavy (CF men's standard), medium (CF women's standard) and light (half the men's standard) sets of weight. For those not familiar with it Fight Gone Bad (FGB) is a workout which is timed to simulate a UFC fight: 3 five minute rounds separated by a minute's rest between the 1st and 2nd rounds, 2nd and 3rd rounds. 17 minutes total, 15 minutes total work. During each 5 minute round there are 5 stations, each of which is executed for 1 straight minute. After each minute every athlete switches immediately to executing the exercise on the next station. Every repetition must meet the standard to count. The athlete's total number of repetitions is what counts as their score.

We set out to do FGB with two heats on all three gauntlets. Of the 24 who attended I believe we had about 90% participation in FGB. I'm just simplifying and sugar-coating it when I say it was INTENSE. To the best of my knowledge we had only one who did not finish (this due a sharp drop in blood sugar that was quickly fixed with some shade, water and a candy bar) but he was on the last exercise of the last round. Although I saw some powerful looks of suffering there was powerful work done by one and all who knocked it out. The best looks were on the faces of the second heat after the first heat was done. If I could read minds I may have been hearing things like "I have to do that now?!" and "oh my Fu&^%$g god!" all around. But they stepped it up.

I collected the sheets from smiling faces coated in sweat, most of whom were laying prostrate on the concrete making sweat angels. People were breathing hard but spirits were high--the braved a challenge and passed through to the other side. Our highest score among the wide range of fitness levels present was a 231, but that was irrelevant. The scores were not my goal, nor was a full FGB as prescribed by the standard my goal. In truth my goal was not to wreck anyone either. What I wanted to do was open a door to everyone who would attend. The Marines gave us their time, we showed them a world of possibility. It will be up to them to take it from there.

We ended the day soon after when everyone caught their breath. For short while I gave the floor to Jesse and Ryan to talk about Primal Fitness and CrossFit Annapolis, respectively. Then we thanked all of them: Nick, Ryan, Jesse and Andrew for their expertise and volunteerism. Without them this could not have been such as successful training evolution. I hope to bring them back, either individually to Ft Meade or to take groups down to their facilities for training. This was a great beginning. There will be more to come.

The CrossFit website introduced me not only to a fantastic workout program that changed me, it also introduced me to the CrossFit community. These guys hardly knew me and had no vested interest in coming to the Fort to train these Marines. Yet each one sacrificed their time and made the commitment to pass on part of the excellence they have found in their lives. I'm struck mute by their passion for fitness. All I can say is thank you Ryan, Nick, Jesse and Andrew. And once again I find myself saying thanks CrossFit, thanks Coach and Lauren. The workouts are world class, but the community which they have engendered in us all is truly amazing.

Semper Fi,

John

Booyah

I did the WOD from Tuesday 070925
Five rounds for time of:
65 pound Sumo deadlift high-pull, 15 reps
65 pound Thruster, 15 reps
14:14
They did
Squats 5x5
T: 45,46,50,55,75
V: 45,55,70,80,95
Bottom to Bottom Tabata 8 rounds, everybody lost count...
2x 250m row while the other walked...
5 rounds of 5 second assisted L-holds

Back at at again...

Its a wonderful feeling to get back into the game after not training for awhile. Since injuring my ribs I had to take it easy, and as it still isn't 100% I would say I;m still taking it easy. Yesterday, however, I came back off the bench. I deadlifted from 135# on up, and it felt phenomenal.
When you think you're beaten, that's when you're beaten. When you get beat down you've got to get back in the fight as soon and as hard as you can. Each and every time life beats you down you've got to get right back up.

Deadlift: singles
135,155,175,185,200,210,220,230,240,250,260

Again, not quite 100%, but the pain is still hanging on so I am taking care not to be dumb.

Tiff came out and got some as well. She did a lot of learning, "Fran" scaled with jumping pull-ups and a 9# cardio barbell in 5:02, rowed 250m in 3:52 and walked 1/2 mile for a cooldown. I'm very proud to see her back, she's determined & she's trying.

V pulled off another good 3 mile run, gotta get her off that crack.