Manas

CrossFit warmup x2
21,15,9 rep rounds, for time of:
135lb front squat
pull ups
7:49
cooldown: 10xKB snatch per arm w/38lb, the 10x w/54lb,2x10 kb swing w/70lb.

Performance so/so, three days in a plane seat, lack of hydration and poor meals.
It will be awhile before a routine is established, have to stay focused. Felt very good to get off my ass and do something other than haul around baggage in the rain and snow.

Not enough time in the day (and other likely stories)

SO I set two PRs this week.

Helen in 8:08 and Jackie in 7:21
Also did a half Murph in 14:21 and other nonsense...

That's about it. Two weeks left more or less til I deploy.

Its been way too long, yet again

Many things keep me away from blogging. Trips, gym closure, injury, laziness.
Going to OC CrossFit now.
Last night
50 Double Unders
50 pull ups
50 Double Unders
50 push ups
50 Double Unders
50 sit ups
50 Double Unders
50 squats
in 16:20
Been a good time so far.

Happy New Years!

Fight Gone Bad to end 2009!
327 Rxed

Two days on, now for an off

Monday we did one of the 2009 Affiliate Cup WODs.
Team of five,
30 wall balls 10" target, conga line
then FGB style;
30 kb swings 24kg
30 cal on rower
30 24in box jumps
30 40lb push press
30 deadlifts 225lb
finished in just over 21min

Tuesday we did a hero WOD.
'Michael'
three rounds for time of;
800m run
50 GHD sit ups
50 back extensions
30:31

Eva

So as I already know I keep the worst logbook in history. It has been sporadic at best this month, but then my workouts have been sporadic too.

Last weekend went to CrossFit 101 at CF NLP in Lake Forest. Coach was very helpful and recieved my idea about a L1 in Afghanistan pretty well. As long as I can lay the groundwork I think I can get it accomplished.

A few WODs crushed me, hit it Mon-Tues, Thurs-Fri.

THURSDAY: AMRAP 400m run 15 L P/U 15 back extensions 5RDS

FRIDAY: FILTHY FIFTY ~26:30

Then I took off until Wednesday and did 'EVA'. I had tried this one in Marc of 2008 in Iraq. That attempt humbled me and I tapped out after three rounds. Yesteday, as RXed:
Eva,five rounds for time of:
800m run
30 kettlebell swings 32kg
30 pull ups
46:31(pr)

Lots to talk about

But so little to do.

Saturday helped run a two hour running workshop. After which did a WOD from he'll:
3-6-9 rep rounds
295lb deadlift
pull ups
in between exercises 1-2-3 band resisted runs across the gym
6:44

Yesterday:
1000m row
then three rounds of:
15 hang power snatches
20 walking lunges w/2 44lb KBs
25 wallballs 10ft/20lbs
19:02

today:
Hit an 08 CF Games WOD today:
five rounds for time
5x 275lb DL
10 burpees
7:46
que horrible

Another bit of slacking, then work.

Range all week. But...
Monday:
AMRAP in 20 min:
15 ghd sit ups
15 back extensions
15 pull-ups
15 ring push ups
7 rounds + 15 ghd
Friday:
'Nasty Girls' in 9:10
Saturday:
3-6-9 rep rounds of 295lb DL & pull-ups
between rounds did 1-2-3 band resistance runs.
6:44

Memorial workouts

Friday: Lumberjack 20
20 dl at 275
400m run
20 ohs at 115
400m run
20 c2b pullups
400m run
20 burpees
400m run
20 kb swings at 53 lbs
400m run
20 box jumps at 24in
400m run

30:52 as RXed

Saturday: 'McFlurry'
400m run
21 cleans @155
21 pull ups
400m run
15 db thrusters @40
15 pull ups
400m run
9 cleans @155
9 pull ups
400m run

16:20, not RXed

Important, YES.

I've slacked in both working out regularly and in posting.

My level two CrossFit cert, and USMC training, has caused a lot of travel. My die and my training keep taking the hits. I should know better than this. Today I am watching Food Inc and I am REVOLTED.

This is important.

America needs to change. But I need to start with me. Back the the basics. Reversing my own irresponsibility first, in doing so I will try to make a personal dent in a bad industry.

We all need to make personal choices.
-to improve...
-to excel...
-to live.

November thus far, the week in review

After 2&1/2 weeks of CFSB, I wind down.
Took off a few extra days.

Tuesday: Three rounds for time of: Run 800 meters
50 Back Extensions
50 Sit-ups in 29:59

Thursday: MRAP in 20 minutes 10 thrusters@65lb 10 pull ups: 12 rounds +3 thrusters

Saturday the 31st

Halloween team WOD:
3 people, three stations, as many reps as possible in 13 minutes:
255lb deadlift
20lb wallball 12 ft target
400m run
we managed to place 2nd, as Rxed, I only hit 53 reps.

Deadlift #3

Week three, day two. Back at CF 949.
Ran about 1k for warm up with some dynamic stretching before/after.
Deadlift 3x5, 240,275,310
I loaded up strategically and hit 310, which unbeknownst to me was NOT a PR. Turns out I looked back to far and thought I was trying to top 305 so I shot too low (315 is my PR.) It did feel easy, too easy.

Angie,
100 pull ups, push ups, sit ups and squats in 22:24 (I think) This felt like death after the deadlifting.

Came home and fed the pups. Who then passed the F*&K out and proceeded to fart loudly in their sleep. WOot, or pooooht rather...

Day 1 week three of strong medicine

Warm-up & dynamic stretching.
50 double unders

Back Squats, 5x185lbs, 5x225lbs, 5x245lbs (previous 3RM was 230) 5RM PR

3 rounds for time:
250m Row
25 reps 75lbs hang power snatch
25 30 inch box jumps
17:42

3x10 30 second handstand holds, GHD sit-ups
50 double unders

Natty Boh'Zo

Energy levels haven't really been up there since the beer on Saturday, but I can't piss and moan too hard because they were yummy. I didn't match my 3RM from last week, which I felt slightly shitty over, but I'm past it.

Dynamic warm-ups, 50 double unders.

Press, 10x45, 3x105,3x125,2 attempts for 3x135-1 rep, 2nd failed both times at eye level. I let the bar get too far out and couldn't get under it.

DEADLIFT PROTOCOL
10x165,7x225,4x275
15x225(15RM PR)

Handstands against the wall hold for awhile x5.

"Karen"
150x20lb wallballs for time: 10:58, lets be honest, lots of sitting on my ass. No PR by a long shot.

50 double unders
3x10 GHD sit-ups

Holla fer a'dollah

Warm-Up, dips, GHD sit ups, 45lb bar snatch
100 double unders for time

Front Squat: 3x5, 165, 195(5lb PR) and quit as per CFSB. Not sure if this is a good thing to relish or a bad thing I'm jumping on too early. A PR is a PR, so I'll take it.

15->20 rep effort: 6 at 205lb, 6 at 190, fail.

METCON:
"Jeremy"
21,15,9 reps of
OHS @95lbs and burpees in 7:43

Then 100 double unders and some static stretches.

Taking an easy Friday

Did the strength component only of CFSBweek2day2 today;
Deadlift 3x5
225, 265,315PR 5RM
Last week I did 315 for a 3RM PR, so wooo is in order. wooo.
In prep for a long weekend I am forgoing the 15 min METCON.
Tomorrow is CrossFit Fort Meade CF Fundamentals class at 1300 there at CFFM, after which I go to Fredericksburg VA for a Halloween bash, need a costume :-/

Another day, another buck o'five

Freedom is not free, it comes with a price the protected never know.
That price is $1.05.
Now you know.

SB week two begins.
25 rep warm up: double unders, hip extensions, dips, 24 inch box jumps.
Back Squat 3x5, 225,235PR done
10 rounds 12 pull ups 12 burpees in 17:48.
Hard to get motovated, took all 10 sets of burpees unbroken, all but first set of pull-ups in two sets of six. Tore open a massive rip on the right palm mid round 7.
This almost took me out of the game, it did take me out of the moment for a good amount of time. Then I figured it was already bleeding and just got back on the bar.
That is what men do. We forge ahead through the blood despite pain, or fear, or nerves. Press on, it is what you just dig deep and do.
Tended my wound and headed home with no gymnastic practice.

I would tear a palm two days before going to CF Apex.
Damn $1.05...

Bash head with rock

Next time I think I'm strong I will do that. Cause I am not.
Warmed up with some cals and light cleans then some light presses.
95x3 good, 115x3 great, 125x3 catchy but motored through unimpaired.
Keeping weight on heels, getting under the bar no sticking point, knees and hips firmly locked out.
135 fail. Bar out in front, eye level, three or four inches away from my face, way too far to get past that sticky middle of the press.
Good with the bad my previous 1RM is now my 3RM so I took it and moved on.
Deadlift protocol 10,7,4 at 205,225,235 the 15 at 185 for my first attempt at a 15RM (should have pulled more).
Did "Annie" for my METCON RXed in 11:54 (PR)
28 Double Unders in a row for a solid and happy new straight up double under PR on the round of 30.
6 rounds of 10 second L sits and 3x10 hip extensions on the GHD.

Back on the pain train

Falling off the wagon is hard to halt and reverse... I suffer from wagon falling and backsliding at times. Times like this weekend where the trip to CF BWI for the MAHC and a short jet to Philly cause much too much food binge and much too little working out when I should have been finishing my first week of CFSB.

Back at it:
Front Squats 3x5 185, 205F, 190PR
~5min rest
21,15,9
row for cals
55lb American KB swings
Toes to Bar
9:45
I practiced double unders until I hit a PR of 23 in a row! 23!?!?!?!
Sit Ups, H2H KB drills for a few, then called it a night.
Back on the wagon indeed.

G.I. Randy Jane

That's what I'm calling it.
My recent deep dive toward self-immolation.

GI Jane is 100 burpee-pull ups for time
Randy is a hero WOD to honor a fallen LA SWAT sergeant, 75lb power snatch at 75lbs.

Today I did 10 rounds, for time, of 7 power snatches at 75lbs and 10 burpee pull ups, finished by the missing 5 power snatches.

19:58

Small rip on one hand from the very slick and shiney bars.
Many small tears in lungs and soul, from the crushing feeling in my lungs and legs as I ground through all ten sets. My mind resisted so much, I kept wanting to change it to 7 rounds, or amrap in 10 minutes, or anything but what I set out to do. Before I knoew it I had pressed on. The bar called a siren's song which felt like home, lifting my up after every time I dropped into the burpee. In my mind's eye getting over the bar meant getting 'home' to where I belong.
Felling like up and over the bar is home, now that is a sickness. For that twenty minutes it was home. Throwing myself under one bar, pulling myself up and over another. Nothing mattered but the bar. Get under it, stand! Get on it, pull! drop! again!
CrossFit is gonna kill me, but it has saved my life.

What a girls wants.

NO DROPPING!!!!

Day two of CFSB at Bolling XFit.
3x3 Deadlifts when 275, then 315 ripped off the ground like it was my job, I got bold but 330 only came up about an inch before the world started going black at the edges, 325 did the same and I had to lay down, 310 wouldn't budge so I just figured I bit off too much too soon and called it.
After ~5 min did "Elizabeth" RX weight but power cleans due to a BS rule in the base gym about dropping the bumper plates on the rubber floors in the CrossFit room. SOme asshole just don't get it, ever.
Played around for about ~20 with skin the cats, inversion, EROM HSPU with blue bands, and double unders.
Coached another gym patron through FRAN. He did it Rxed in 12 and change.

Strong Medicine Begins Today

Today I started CF Strength Bias.
Week One, Day One.
Thorough warm-up included; double unders, GHD sit ups, dips, 2x3 barbell back squats
3x5 Back Squat 185, 205, 225
There were some tough sticking points in set 2 &3, which surprised me since I had done 3x235 last week.
After about five minues rest and putting up the weights did a chipper:
50 Lunges (steps)
20 Pull Ups
50 20″ Box Jumps
20 Dumbbell Squat Cleans (20/35)
50 Swings (55/35)
20 Knees to Elbows Toes to Bar
50 Sit Ups
50 Body Weight Squats
in 16:06 (slightly longer than the CFSB recommended >15 min metcon, but whose fault is that)

Finished with a light bit of gymnastics practice and static PNF stretches.
Hips are tight and hurty from all the sitting to get out here.

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.