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.