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

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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