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