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
20080719
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!
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!
20080717
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 ;-)
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 ;-)
20080716
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...
Usually I don't take this advice myself, today though...
20080715
20080714
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.
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.
20080711
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.
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.
20080709
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.
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.
20080708
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!
20080703
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.
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.
20080701
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
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
20080630
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.
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.
20080624
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.
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.
20080622
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.
Got to work out three days on but then took two days off... so I'm getting back on track.
20080618
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...
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...
20080617
Back?
Went back.
Got butt kicked.
Tabata Squats.
400m run
1minute rest
Repeat...
Total Time & Squats: 11:15/16
Got butt kicked.
Tabata Squats.
400m run
1minute rest
Repeat...
Total Time & Squats: 11:15/16
20080613
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...
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...
20080611
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.
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.
20080608
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...
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...
20080603
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.
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.
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At the old HQ, CrossFit MECCA in 2007