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.
20090504
20081210
20081202
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.
20-18-18-16-16-10-7
1st time ever tried it. 1st WOD with the new track pull-up bars on base.
20080927
FGB3
New PR: 323 at CF BWI today.
Been awhile, it was good to see those folks--they have a great gym.
Been awhile, it was good to see those folks--they have a great gym.
20080915
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...
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...
20080910
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
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
20080822
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
Monday: 75x75lb power cleans in 5:39
Tuesday: Day off for my birthday
Wednesday: "fight gone wrong"
Thursday: OHS, FS, BS
Fri: TBD
20080817
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.
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.
20080809
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.
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.
20080806
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.
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.
20080803
..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.
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.
20080730
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
So simplicity won.
50 H2H 20kg KB swings
1000m row on the C2
50 H2H 20kg KB swings
8:53
20080729
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?
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?
20080728
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
20080726
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!
20080722
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
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 ;-)
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At the old HQ, CrossFit MECCA in 2007