hello world

Traveling through Afghanistan.

Not for time.

www.crossfitleatherneck.com

It's where I've been spending my workout time lately.

Today I was in Kabul International Airport.

Ran the base for a warm-up (~2 miles) practising my p.o.s.e running.

Today, for time:
10,8,6,4,2 rep rounds of ~25lb sandbag cleans, dips, pull ups.
Watch got switched off while working... poop.
Then, 5 rounds of 100m run with a sandbag, 1 minute rest in between.

Try?--there is no try.

At least that is what I used to think. Then I trid working out regularly in Afghanland. This am was the first wod I hit in a week.
Very disappointed in myself, but what's a jarhead to do?
At 0515; 21,15,9 rep rounds-for time:
24kg KB swings
20 lb medball cleans
dips
7:14

Afghsnistan-imated

First WOD, 14 March:
AMRAP in 10 minutes--5 L pull ups, 10 1 handed KB swings, 15 box jumps; 7 rds+ 5/10
Second WOD, 16 March:
5 rds, for time--100m run, 10 push ups, 10 squats, all carrying 15 lb sandbag; 3:48
Third WOD, 17 March:
Deadlift--3,3,3,3,3; 245,275,295,305,310FL

Some progress in CF Leatherneck. Three officers who took it over are still here. Another officer here with me found a good gym, hidden away. Going to start running classes, asking for a Op Pheonix drop and getting a box built. I hope to follow through with a CF L1 while I am out here. We'll just have to see.
Life here isn't as bad as one would think. The mind can get the body used to about anything--just about. 51 weeks to go, so who knows.

Manas

CrossFit warmup x2
21,15,9 rep rounds, for time of:
135lb front squat
pull ups
7:49
cooldown: 10xKB snatch per arm w/38lb, the 10x w/54lb,2x10 kb swing w/70lb.

Performance so/so, three days in a plane seat, lack of hydration and poor meals.
It will be awhile before a routine is established, have to stay focused. Felt very good to get off my ass and do something other than haul around baggage in the rain and snow.

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 :-/