Tues & Weds at the 949

Tuesday Oct 6th
3 Rounds for time of:
Run 800 Meters
15 Pull Ups
15 Ring Push Ups
14:02, pretty nice runs, hammered all three rounds unbroken, used my grips, hands are still cracked from Murph.

Wednesday the 7th
Adam's Birthday Ball Buster
For time:
21 - 15 - 9 Repetitions of:
Row (for calories)
Deadlift (250/155#)
Burpees
AS RXED which was a heavy DL for a METCON to me. Stuggled to get even 7 in a row, mostly 2-4 reps at a time but I went through every set of burpees unstopped and managed to keep my s/m rate at 25-27 throughout.

BS & stuff

Back Squats, 3,3,3,3,3
155x5,175x5, then 215,225,235F,235,245F,240F
Followed by 5 rounds for time of:
200m sprint
15x1.5 pood KB swings
6:57

Murph then rest

Did Murph with a flak jacket for the first time on Friday at the gym.
50:54, PR for the vest without SAPI plates--tore hands for the first time in a long time. Almost quit. That WOD is the only WOD to ever make me hurl.

On a side note: Alcohol is the devil--leading to two days of rest.

Wow--missed a lot of entries...

Its been so long since I blogged. Cause I suck mainly...
A week before and after FGB4 has gone by, so here goes:
Mon: Rest
Tues 22 Sept: Nicole pull ups, 22,22,15,13,10,8,13 +~200m
Weds 23: 1 mile in 6:53 (long) Push press up to 160
Thurs:Rest
Fri:Rest
Sat the 26th: FGB at 322 RXed
Mon the 28th: Nasty Girls in *:15 (~2min PR!)
Tues: 9 rds 6 135# SDLHP & 9 hollow rock in ~10:50
Weds: DIDNT EVEN WANT TO REMEMBER THIS ONE

Thurs TODAY the 1st of Oct:
Front squats 1-1-1-1-1 the 15 min AMRAP 10 ring push ups & 10 20# wallball
185-195-205-215-220F then 12 rds+1 RXed

Feel good, the 0600 class isnt working for me, I like the 4:30 and should try to do some 1200's. Working to eat more greens and not so much fruit. Had pizza twice this week as well...

Saturday, but not in the park... and it wasn't 4th of July...

4 rounds for time:
400m run carrying 1x20lb DB
9 burpees
6 250lb tire flips
12:18

Welcome back Mr Cart-teeerr...

Monday night:
10 minute lap swim in the hotel 25m pool
Wednesday:
21,15,9 115lb SDLHP & 20lb wallball
Thursday:
Taught 5:30 pose skill class and 6:30 class
Friday:
For time-3 rounds 500m row, 7 muscle ups, 12x24kg KB Snatch, followed by 1 mile run in 16:08 (I think...)
Time for some weekend.

Buddy Team Skirmish Gone Bad

Teams of two, 1 working at a time, completes the following:
150 wallball at 20lbs
150 box jumps 20 inch box
150 push press at 75lbs
150 sumo deadlift high pulls at 75lbs
150 calories on the rower
32:07
SMOKER!

Days off vs days on

Not always feeling on, sometimes the rest is better for me anyway.
Wednesday and Thursday were days off.
Friday 9/11 we did:
9 rounds for time
11 medicime ball cleans
20 walking lnges
01 x225lb deadlift
in 15:10

Labor Day WOD

400 pull ups
500 wall balls
600 push ups
700 double unders

Team of 8 completed in ~44 minutes.
Quite a horrible day of work.

Good ole CF Oldtown spirit

Another day another affiliate. This time it was CFO in Alexandria,VA.
Helen with Dan Wilson, USMC.
10:10

Back in BWI

Ryan was good enough to host me today for a visit for max rounds DeadLift:
warmed w/185 then 225, the singles up to 325, highest DL since Jan 2008, failed at 330, my mythical previous 1RM. I will catch you again 330! And I will PR higher!!!
We ended with 3 rounds NFT:
10 ice cream scoops
10 skin the cats
10 pistols

I drove back through the beltway ending up tight and tired, now to bed with me.

Scott & 'Liv

Saw Scott and Olivia today in Fredericksburg, VA. Went to RARE CrossFit then indian food. Hope I don't regret that in the morning.
WOD:
21,15,9,15,21 rep rounds of
75lb thruster
75lb sumo deadlift highpull
12:10
bought a great t-shirt which bears the words "FIT AS ****", love it.

Mondays, Tuesdays, what a day...

Friday killed me.
I had taken off for a groin strain issue I didn't want to underheal. I resumed working out after 3 days of rest and a massage.
12 rounds of 12 ring dips 12 95lb thrusters
I DNF'd on rep 1 of round 12.
Shoulders hurt so bad I couldn't lok out.
What a puss, right?
So Monday, I am in the National Capitol Region at Potomac CrossFit. Graciously Brian Wilson is letting me train here this week.
Last night:
For time:
15 Dips
15 Chest to Overhead, 115/95 lbs
12 Dips
12 Chest to Overhead, 115/95 lbs
9 Dips
9 Chest to Overhead, 115/95 lbs
6 Dips
6 Chest to Overhead, 115/95 lbs
3 Dips
3 Chest to Overhead, 115/95 lbs
As Rx'ed in 6:57 great feeling WOD, even with tight shoulders.

Lunging, Pulling, Sitting

100ft lunge
21 pull ups/21 sit ups
down to
100ft lunge
6 pull ups/6 sit ups

10:07 as RXed

no tears or rips with the gymnastics wraps

Team Hoff

Me & Tiff completed the following:
75 pull ups, blue band for T, butterfly for me, bottom of squat while the other works
75 dumbell push press, 30/15 dumbell hold while other works
75 box jumps, 24/20 plank while other works
75 deadlifts, 135/95 v sit while other works

14:27

Weight

3-3-3 weighted pull ups
24kg, 28kg, 32kg, then attempted 36kg and only pulled two...
followed by 8 minutes of CINDY: 7+5+1

Happy Birthday to me

Tuesday (which was not my Birthday)
Sprints
(I wore a flak with 1 SAPI)
6 x 50M
5 x 100M
4 x 200M
1 x 400M *for time, no idea what I got though, cause I wasn't listening
2 x 200M
3 x 100M (on the 1st on of these I stopped running)
4 x 50M

Somewhere in the middle of these I pushed off the start weird and pulled my groin...

Wednesday, which was my birthday, we did a special WOD:
400 Meter Partner Carry (John is GOOD at running)
Then......
4 rounds of:
34 Wall Ball Shots and max rep Muscle Ups (He HATES Wall Ball and hearts Muscle Ups)
Finish off with 340 Double unders as a team. (He SUCKS at double unders)
Thanks to Rachel for the toture and Adam for the hard work...
we rocked it out in 28:08 with 85 combing M/U, I did about 1/3 of the double unders.

Did I mention the 34 burpees I had to do to enter the gym?

We beat everybody (sometimes).

Saturday was a nice turn of events. Tiffany and I went in without prior knowledge of the WOD, pretty routine for a Saturday a Nah Fo Nah, and it turned out to be a partner WOD.
We decided to be partners for this doozy:
400m sandbag weighted run by one partner while the other executes reps of,
wallballs (20/14)
dumbell push press (40/25)
burpees
SDLHP (54/35)
Each partner did each exercise, so everybody ran. Me and Tiff were the only ones to do the entire thing as RX'ed, to include TIff carrying the same sandbag I did the WHOLE time.
She is hot... and we won.

Monday:
150 20lb/14lb med ball cleans for time
10:22 for me
12:40-ish for Tiff, again for those who didn't hear... she is hot.

Team time

3 man team completed the following in 21 and change:
400m farmer's walk (w/40lb DBs)
90 burpees
400m FW
120 box jumps on 32 inch box
400m FW
100 double unders
That was horrific.

That was fast...

Friday night after posting on 'Nancy' we hit a wall, and then we hit Cheesecake Factory. The onslaught continued unchecked weekend long with UFC 101, chicken wings and beer. Monday and its back on the rails to about 80% Paleo on 17 blocks. We are bringing back bars and relenting on some salt here and there. We'll play it by ear from here out. We know Paleo rocks, but we don't a)have the money to put out for pure Paleo, nor do we b)want to continue obsessing about food ALL THE TIME.
Monday:
Should Press1-1-1-1-1 (125)
Push Press3-3-3-3-3 (170)
Push Jerk5-5-5-5-5 (165)
Tuesday:
Skill class of cleans and a damn full squat clean 1RM PR at 175.
The 400m walking lunge in 12:07
owie...

Nancy

Nancy on day five of the PaleoZone challenge.
14:19
still slightly cranky but chugging along

CFT

Ok, I am a weakling, 680 total today
Press:
Might as well have called it the wuss, instead of the press. Hit 125, then jumped to 140 and couldn't, 135 couldn't, 130 couldn't... psh
Squat:
Started at 205, 225, then 255, went up to 265 (a geedy 10lb PR seemed possible) and failed, then failed to get depth at 260.... psh
Deadlift:
At this point, nothing in the tank. After mistakenly counting 335 as 315 and failing I easily put up 295, then 305 wouldn't budge. ..psh again.

Helen liked coffee too, before cavemen killed it

"Helen"
9:56 as RXed (with big boy runs :-)


Ok, here is the deal people.

I like coffee.

I mean I reaaaallllyyyy like coffee. Coffee with cream, full richly deliciously fatty half and half. No Splenda(TM) laced creamer, no flavoring syrups, but lots an lots and lots of cream. My wife likes to ask me if I want coffee with my cream. Its like that. Like 3-4 cups a day before noon.

Apparently our no good meat-eating ancestors of the paleolithic period didn't know the splendor, the amazing and satisfying bliss of coffee with cream! WTF! There's a reason we evolved! What did Paleolithic man know about sitting in front of my laptop with my Boston terrier on my lap sipping delightful java!!!

I had a bad day with no creamer in my coffee today.

A reeealllllyyy bad day.

Coffee was my friend. Paleo snuck up and killed my friend with its caveman spear and caveman club.

I hate you caveman.

Christine & Shawn

Friday:
"Christine"
3 rounds
500m row (round 2 had to be a 400m run due to #s)
12 BW Deadlifts (170#, mistakenly did 21 the fist round)
21 boxjumps (used the 30+ box becuase I can)
13:29
Saturday:
"Shawn"
Partner WOD w/Mike (who is going to MARSOC A&S this week)
200m fireman's carry
followed by 3 rounds for time
2 minutes max reps each of:
muscle ups
body weight cleans
squats
200m fireman's carry
score was reps minus total seconds of first carry
Me and Mike won.
WHOOT!
552 points I think, smoked.

Tomorrow: cheat day, and going hard.

No WOD today

Great time giving a POSE run class at the 949 today.
Me gusta.

that old crusty bucket...

400m run
50 push ups
400m run
50 HSPUs**
400m run
50 ring dips
400m run

**blue band assisted HSPUs after 5, but they were off the wall.

25:37

2 seconds

Today at CF949 we did Grace, a benchmark CrossFit WOD.
30x135lb clean & jerk for time.
5:10 as Rx'ed
A phenomenal 2 second Personal Best! I love it
And here's some motivation...

I spit hot fire!

For time:


Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

As RX'ed in 23:46

Towards to end of L's and strict set my form was getting shaky and I was down to singles and doubles. Tore a callous on rep 16 of the last set. I am gonna have some sore ass lats this week.

Round two of the BWI train

In an apparently continuing saga of BWI/949 competition, we did a team WOD brought on by Rachel's boyfriend John from CF BWI:
4 person teams completed:
200 wallbals (20/14)
435m run w/said wallball
200 push ups
200m farmer's walk (I used 40lb dumbells)
435m run sans wallballs
200m farmer's walk (I used 40lb dumbells)
200 push ups
435m run w/said wallball
200 wallbals (20/14)
During the push ps and wllballs 2 peeps worked at a time, nothing began until everyone was done each movement (ie run as a team)
Of three teams, mine finished first w/27:4? and TIffany's team finished very well.
That was some strong work, as to the BWI train, I feel like it ran me over.

A BWI horrorshow showd up in Cali

With love from CFBWI:

1200m run
1200m row
200 double unders

18:25 as RXed

Second WOD this week where I did the D/Us as RXed--I need to get on them more 'cause I spent about 10 minutes of this doing 2 singles to every 1 D/U.
Before I get back to work I am going to fill in a WOD tracker a friend sent me and see how long I can go back to see my progress.

Universally sound principles (and rest)

Monday we (Tiff and me) hit a partner WOD at 6am:
3 rounds of 400m run, 50 box jumps, 30 handstand push ups, 20 sumo deadlift high-pulls (95me, 45 Tiff), which we did around 20 minutes
Tuesday we went to Universal Studios Holly wood and ate lots of crap.
Now today we'll do Tabata This at noon--I'll update when we're complete.

TABATA THIS
(with box jumps in instead of rows)
Squats: 18
Push Ups: 7
Pull-Ups: 4
Box Jumps: 7
Sit Ups: 9
I bit off more than I could chew at each and every phase of this, dropping most in half from first to last round. Evil Evil Dr Tabata, you can kiss my ass...

Rings, Bars and Whips

I rocked some power socks to avoid looking like a pyramid builder today. I managed to do this WOD as RXed, which for me, and my god-awful hatred of double unders, it was a mighty good feeling.

7 rounds, for time:
5 pull-ups
10 rung dips
25 double unders

I am pretty dumb, so I lost count and did eight rounds in 18:24, but it turned out I was the first one done, in around 15:15 or so....

Sometimes it pays to pay attention.

Nothing feels quite like the snatch

New PR, cause I never really had anyone to train me in the Oly Lifts.

135lb Snatch. Not quite ready for Isabel. I failed at 140lbs while I got it way into the air three times I need to drive deeper under the bar to finish it.

Hats off to Adam and Terrance for the great coaching today, Tiff got a 65 PR of her own!

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.