95lbs OHS, 100 reps with ten burpees every time you came out of the OHS.
I did 25, 10, 15, 20, 15, & 15. So I added 50 burpees.
10:16 rx'd
20110329
20110326
Oly Fridays and two a days
I started a CF LNK Team training blog. It may wind up just being my blog, but who knows.
http://cflnktrainsforthegames.blogspot.com
Kind of simple really.
Yesterday we went to the gym twice.
WOD#1.
5 rounds, for time
15 med ball cleans
15 wall balls, 10 ft target
20#ball
9:06
In the evening we went and did an Oly Lifting day, working on the hang clean for heavy singles, then the full squat clean.
I missed a new 5# PR, and ended up only finishing 5# shy of my previous PR at 185. I lot of work on getting fast in the middle. I need to follow up and stay active in pursueing my Oly Lift goals. Yesterday was my first serious attempt at Oly Lifting since December.
No more excuse making. Every day. Pursue excellence.
http://cflnktrainsforthegames.blogspot.com
Kind of simple really.
Yesterday we went to the gym twice.
WOD#1.
5 rounds, for time
15 med ball cleans
15 wall balls, 10 ft target
20#ball
9:06
In the evening we went and did an Oly Lifting day, working on the hang clean for heavy singles, then the full squat clean.
I missed a new 5# PR, and ended up only finishing 5# shy of my previous PR at 185. I lot of work on getting fast in the middle. I need to follow up and stay active in pursueing my Oly Lift goals. Yesterday was my first serious attempt at Oly Lifting since December.
No more excuse making. Every day. Pursue excellence.
20110324
Home.
It's very good to be here.
"DT"
DNF in round four with 2 push jerks to go.
Rx'ed.
Shoulder tweaked on rep 4. Put the bar down, stripped the weight and walked away.
This can be very challenging to do. But sometimes you have to be able to walk away from the bar.
"DT"
DNF in round four with 2 push jerks to go.
Rx'ed.
Shoulder tweaked on rep 4. Put the bar down, stripped the weight and walked away.
This can be very challenging to do. But sometimes you have to be able to walk away from the bar.
20110319
Do work & have fun
Watching UFC 128 in Manas, Kyrgyzstan.
Last night/this AM I did hit rhe gym. Something about watching all these servicemembers who DIDN'T serve a year in Afghanistan be allowed two beers a night while we aren't makes me want to go throw heavy shit around. Nothing quite like treating returning veterans like toddlers based on the actions of one.
At least the fights are on here.
Last night:
Warm ups: L pull ups, dB cleans, toes to bar, turkish get ups, double unders.
WOD:
hang power cleans 3,3,3,3,3 115 to 185
Good mornings & knees to elbows: 3 sets of 10 135-155
Behind the neck push jerk: 3,3,3,3,3 135-175
Cooldown:
6 laps of the gym farmers walk w/2x 24kg KB
5 rds: 20 double unders, 10 back ext, 10 ghd sit ups
Worked with a small med ball, push press/throw & catch as high as I could for awhile on each hand
Worked some box jumps and single leg box jumps
Finisher:
6,5,4,3,2,1 rep rds of ring dips, L pull ups & 32kg Kb swings
Last night/this AM I did hit rhe gym. Something about watching all these servicemembers who DIDN'T serve a year in Afghanistan be allowed two beers a night while we aren't makes me want to go throw heavy shit around. Nothing quite like treating returning veterans like toddlers based on the actions of one.
At least the fights are on here.
Last night:
Warm ups: L pull ups, dB cleans, toes to bar, turkish get ups, double unders.
WOD:
hang power cleans 3,3,3,3,3 115 to 185
Good mornings & knees to elbows: 3 sets of 10 135-155
Behind the neck push jerk: 3,3,3,3,3 135-175
Cooldown:
6 laps of the gym farmers walk w/2x 24kg KB
5 rds: 20 double unders, 10 back ext, 10 ghd sit ups
Worked with a small med ball, push press/throw & catch as high as I could for awhile on each hand
Worked some box jumps and single leg box jumps
Finisher:
6,5,4,3,2,1 rep rds of ring dips, L pull ups & 32kg Kb swings
20110318
"A Message to Garcia"
I've quoted this for years...
A MESSAGE TO GARCIA
written by Elbert Hubbard
February 22, 1899
In all this Cuban business there is one man stands out on the horizon of my memory like Mars at perihelion. When war broke out between Spain and the United States, it was very necessary to communicate quickly with the leader of the Insurgents. Garcia was somewhere in the mountain fastnesses of Cuba – no one knew where. No mail or telegraph could reach him. The President must secure his co-operation, and quickly.
What to do!
Someone said to the President, “There’s a fellow by the name of Rowan will find Garcia for you, if anybody can.”
Rowan was sent for and given a letter to be delivered to Garcia. How “the fellow by name of Rowan” took the letter, sealed it up in an oil-skin pouch, strapped it over his heart, in four days landed by night off the coast of Cuba from an open boat, disappeared into the jungle, and in three weeks came out on the other side of the island, having traversed a hostile country on foot, and having delivered his letter to Garcia, are things I have no special desire now to tell in detail.
The point I wish to make is this: McKinley gave Rowan a letter to be delivered to Garcia; Rowan took the letter and did not ask, “Where is he at?” By the Eternal! There is a man whose form should be cast in deathless bronze and the statue placed in every college in the land. It is not book-learning young men need, nor instruction about this or that, but a stiffening of the vertebrae which will cause them to be loyal to a trust, to act promptly, concentrate their energies; do the thing – “carry a message to Garcia!”
General Garcia is dead now, but there are other Garcias.
No man, who has endeavored to carry out an enterprise where many hands were needed, but has been well-nigh appalled at times by the imbecility of the average man – the inability or unwillingness to concentrate on a thing and do it. Slipshod assistance, foolish inattention, dowdy indifferece, and half-hearted work seem to be the rule; and no man succeeds, unless by hook or crook, or threat, he forces or bribes other men to assist him; or mayhap, God in His goodness performs a miracle, and sends him an Angel of Light for an assistant. You, reader, put this matter to a test: You are sitting now in your office -six clerks are within your call. Summon any one and make this request: “Please look in the encyclopedia and make a brief memorandum for me concerning the life of Corregio.”
Will the clerk quietly say, “Yes, sir,” and go do the task?
On your life, he will not. He will look at you out of a fishy eye, and ask one or more of the following questions:
Who was he?
Which encyclopedia?
Where is the encyclopedia?
Was I hired for that?
Don’t you mean Bismarck?
What’s the matter with Charlie doing it?
Is he dead?
Is there any hurry?
Shan’t I bring you the book and let you look it up yourself?
What do you want to know for?
And I will lay you ten to one that after you have answered the questions, and explained how to find the information, and why you want it, the clerk will go off and get one of the other clerks to help him find Garcia – and then come back and tell you there is no such man. Of course I may lose my bet, but according to the Law of Average, I will not.
Now if you are wise you will not bother to explain to your “assistant” that Corregio is indexed under the C’s, not in the K’s, but you will smile sweetly and say, “Never mind,” and go look it up yourself.
And this incapacity for independent action, this moral stupidity, this infirmity of the will, this unwillingness to cheerfully catch hold and lift, are the things that put pure socialism so far into the future. If men will not act for themselves, what will they do when the benefit of their effort is for all? A first mate with knotted club seems necessary; and the dread of getting “the bounce” Saturday night holds many a worker in his place.
Advertise for a stenographer, and nine times out of ten who apply can neither spell nor punctuate – and do not think it necessary to.
Can such a one write a letter to Garcia?
“You see that bookkeeper,” said the foreman to me in a large factory.
“Yes, what about him?”
“Well, he’s a fine accountant, but if I’d send him to town on an errand, he might accomplish the errand all right, and, on the other hand, might stop at four saloons on the way, and when he got to Main Street, would forget what he had been sent for.”
Can such a man be entrusted to carry a message to Garcia?
We have recently been hearing much maudlin sympathy expressed for the “down-trodden denizen of the sweat shop” and the “homeless wanderer searching for honest employment,” and with it all often go many hard words for the men in power.
Nothing is said about the employer who grows old before his time in a vain attempt to get frowsy ne’er-do-wells to do intelligent work; and his long patient striving with “help” that does nothing but loaf when his back is turned. In every store and factory there is a constant weeding-out process going on. The employer is constantly sending away “help” that have shown their incapacity to further the interests of the business, and others are being taken on. No matter how good times are, this sorting continues, only if times are hard and work is scarce, this sorting is done finer – but out and forever out, the incompetent and unworthy go. It is the survival of the fittest. self-interest prompts every employer to keep the best-those who can carry a message to Garcia.
I know one man of really brilliant parts who has not the ability to manage a business of his own, and yet who is absolutely worthless to anyone else, because he carries with him constantly the insane suspicion that his employer is oppressing, or intending to oppress, him. He can not give orders, and he will not receive them. Should a message be given him to take to Garcia, his answer would probably be, “Take it yourself.
Tonight this man walks the streets looking for work, the wind whistling through his threadbare coat. No one who knows him dare employ him, for he is a regular firebrand of discontent. He is impervious to reason, and the only thing that can impress him is the toe of a thick-soled No. 9 boot.
Of course I know that one so morally deformed is no less to be pitied than a physical cripple; but in your pitying, let us drop a tear, too, for the men who are striving to carry on a great enterprise, whose working hours are not limited by the whistle, and whose hair is fast turning white through the struggle to hold the line in dowdy indifference, slipshod imbecility, and the heartless ingratitude which, but for their enterprise, would be both hungry and homeless.
Have I put the matter too strongly? Possibly I have; but when all the world has gone a-slumming I wish to speak a word of sympathy for the man who succeeds – the man who, against great odds, has directed the efforts of others, and, having succeeded, finds there’s nothing in it: nothing but bare board and clothes.
I have carried a dinner-pail and worked for a day’s wages, and I have also been an employer of labor, and I know there is something to be said on both sides. There is no excellence, per se, in poverty; rags are no recommendation; and all employers are not rapacious and high-handed, any more than all poor men are virtuous.
My heart goes out to the man who does his work when the “boss” is away, as well as when he is home. And the man who, when given a letter for Garcia, quietly takes the missive, without asking any idiotic questions, and with no lurking intention of chucking it into the nearest sewer, or of doing aught else but deliver it, never gets “laid off,” nor has to go on strike for higher wages. Civilization is one long anxious search for just such individuals. Anything such a man asks will be granted; his kind is so rare that no employer can afford to let him go. He is wanted every city, town, and village – in every office, shop, store and factory. The world cries out for such; he is needed, and needed badly – the man who can carry a message to Garcia.
_____
A MESSAGE TO GARCIA
written by Elbert Hubbard
February 22, 1899
In all this Cuban business there is one man stands out on the horizon of my memory like Mars at perihelion. When war broke out between Spain and the United States, it was very necessary to communicate quickly with the leader of the Insurgents. Garcia was somewhere in the mountain fastnesses of Cuba – no one knew where. No mail or telegraph could reach him. The President must secure his co-operation, and quickly.
What to do!
Someone said to the President, “There’s a fellow by the name of Rowan will find Garcia for you, if anybody can.”
Rowan was sent for and given a letter to be delivered to Garcia. How “the fellow by name of Rowan” took the letter, sealed it up in an oil-skin pouch, strapped it over his heart, in four days landed by night off the coast of Cuba from an open boat, disappeared into the jungle, and in three weeks came out on the other side of the island, having traversed a hostile country on foot, and having delivered his letter to Garcia, are things I have no special desire now to tell in detail.
The point I wish to make is this: McKinley gave Rowan a letter to be delivered to Garcia; Rowan took the letter and did not ask, “Where is he at?” By the Eternal! There is a man whose form should be cast in deathless bronze and the statue placed in every college in the land. It is not book-learning young men need, nor instruction about this or that, but a stiffening of the vertebrae which will cause them to be loyal to a trust, to act promptly, concentrate their energies; do the thing – “carry a message to Garcia!”
General Garcia is dead now, but there are other Garcias.
No man, who has endeavored to carry out an enterprise where many hands were needed, but has been well-nigh appalled at times by the imbecility of the average man – the inability or unwillingness to concentrate on a thing and do it. Slipshod assistance, foolish inattention, dowdy indifferece, and half-hearted work seem to be the rule; and no man succeeds, unless by hook or crook, or threat, he forces or bribes other men to assist him; or mayhap, God in His goodness performs a miracle, and sends him an Angel of Light for an assistant. You, reader, put this matter to a test: You are sitting now in your office -six clerks are within your call. Summon any one and make this request: “Please look in the encyclopedia and make a brief memorandum for me concerning the life of Corregio.”
Will the clerk quietly say, “Yes, sir,” and go do the task?
On your life, he will not. He will look at you out of a fishy eye, and ask one or more of the following questions:
Who was he?
Which encyclopedia?
Where is the encyclopedia?
Was I hired for that?
Don’t you mean Bismarck?
What’s the matter with Charlie doing it?
Is he dead?
Is there any hurry?
Shan’t I bring you the book and let you look it up yourself?
What do you want to know for?
And I will lay you ten to one that after you have answered the questions, and explained how to find the information, and why you want it, the clerk will go off and get one of the other clerks to help him find Garcia – and then come back and tell you there is no such man. Of course I may lose my bet, but according to the Law of Average, I will not.
Now if you are wise you will not bother to explain to your “assistant” that Corregio is indexed under the C’s, not in the K’s, but you will smile sweetly and say, “Never mind,” and go look it up yourself.
And this incapacity for independent action, this moral stupidity, this infirmity of the will, this unwillingness to cheerfully catch hold and lift, are the things that put pure socialism so far into the future. If men will not act for themselves, what will they do when the benefit of their effort is for all? A first mate with knotted club seems necessary; and the dread of getting “the bounce” Saturday night holds many a worker in his place.
Advertise for a stenographer, and nine times out of ten who apply can neither spell nor punctuate – and do not think it necessary to.
Can such a one write a letter to Garcia?
“You see that bookkeeper,” said the foreman to me in a large factory.
“Yes, what about him?”
“Well, he’s a fine accountant, but if I’d send him to town on an errand, he might accomplish the errand all right, and, on the other hand, might stop at four saloons on the way, and when he got to Main Street, would forget what he had been sent for.”
Can such a man be entrusted to carry a message to Garcia?
We have recently been hearing much maudlin sympathy expressed for the “down-trodden denizen of the sweat shop” and the “homeless wanderer searching for honest employment,” and with it all often go many hard words for the men in power.
Nothing is said about the employer who grows old before his time in a vain attempt to get frowsy ne’er-do-wells to do intelligent work; and his long patient striving with “help” that does nothing but loaf when his back is turned. In every store and factory there is a constant weeding-out process going on. The employer is constantly sending away “help” that have shown their incapacity to further the interests of the business, and others are being taken on. No matter how good times are, this sorting continues, only if times are hard and work is scarce, this sorting is done finer – but out and forever out, the incompetent and unworthy go. It is the survival of the fittest. self-interest prompts every employer to keep the best-those who can carry a message to Garcia.
I know one man of really brilliant parts who has not the ability to manage a business of his own, and yet who is absolutely worthless to anyone else, because he carries with him constantly the insane suspicion that his employer is oppressing, or intending to oppress, him. He can not give orders, and he will not receive them. Should a message be given him to take to Garcia, his answer would probably be, “Take it yourself.
Tonight this man walks the streets looking for work, the wind whistling through his threadbare coat. No one who knows him dare employ him, for he is a regular firebrand of discontent. He is impervious to reason, and the only thing that can impress him is the toe of a thick-soled No. 9 boot.
Of course I know that one so morally deformed is no less to be pitied than a physical cripple; but in your pitying, let us drop a tear, too, for the men who are striving to carry on a great enterprise, whose working hours are not limited by the whistle, and whose hair is fast turning white through the struggle to hold the line in dowdy indifference, slipshod imbecility, and the heartless ingratitude which, but for their enterprise, would be both hungry and homeless.
Have I put the matter too strongly? Possibly I have; but when all the world has gone a-slumming I wish to speak a word of sympathy for the man who succeeds – the man who, against great odds, has directed the efforts of others, and, having succeeded, finds there’s nothing in it: nothing but bare board and clothes.
I have carried a dinner-pail and worked for a day’s wages, and I have also been an employer of labor, and I know there is something to be said on both sides. There is no excellence, per se, in poverty; rags are no recommendation; and all employers are not rapacious and high-handed, any more than all poor men are virtuous.
My heart goes out to the man who does his work when the “boss” is away, as well as when he is home. And the man who, when given a letter for Garcia, quietly takes the missive, without asking any idiotic questions, and with no lurking intention of chucking it into the nearest sewer, or of doing aught else but deliver it, never gets “laid off,” nor has to go on strike for higher wages. Civilization is one long anxious search for just such individuals. Anything such a man asks will be granted; his kind is so rare that no employer can afford to let him go. He is wanted every city, town, and village – in every office, shop, store and factory. The world cries out for such; he is needed, and needed badly – the man who can carry a message to Garcia.
_____
20110222
Clowns to left, jokers to the right...
Here I am. Stuck in the middle of Kabul again...
I've got to get control of things again, but where do you begin? My days have been as busy as a crack smoking hamster for eleven months now. One would think that I could keep track of as little a thing as my daily WOD. But without going to far down the path toward self pity, I've had other shit on my mind.
So, what now Johnboy?
Now I get ahold of things, I start blogging my WODs, my goals, my failures all for the world to see. Stuck in Kabul waiting for another middle if the night flight seems like just as good anplace to start as anywhere.
Sunday warmly first day up here. We'd spent the night before and half the day winding our way from Leatherneck to Kandahar. Aftermall the sleeping on floors, dragging my pack from here to there and sitting in jump seats I just needed to stretch myself out.
WOD: random shizzz
500m row, then six rounds of six exercises, ended with another 500m rowmto cooldown
Exercises: pull ups, dips, good mornings, hip extensions, gHD sit ups, hang power clean & push press.
Monday was the first and only full day of the conference. The sky got gray and bleak. Aftermanother sedentary day I found my way to the gym again.
1000m row followed by 2 rounds if the CF warm up.
Strength/power: 5x5 burpee/squat clean/thrusters with a pair of 35lb dumbells.
WOD: 12-6-3 rep rounds, for time, 115lb OHS & KTEs. Done in 3:15
Feeling a bit froggy I did 5x5 L-pull ups, ten sets if two HSPU and then 3x3 weighted dips, maxed and pR'ed at 100lbs x3.
Tuesday the conference ended early in the day. Despite a light rain and a desire to sleep I pulled it together for a frankly session.
Warmed up w/2x CF warm up
For the WOD I took a page from Westside barbell and did a dynamic effort day on deadlifts. Form was sumo stance and grip was narrow and alternating, for just a touch of variety I used 25lb steel plates to make the pull from the floor that much longer.
The goal was max speed on each lift, hitting 2 on the minute for 12 rounds.
I finished, and again in the manner if Westside, did 100x85lb good mornings so as to try out the assistance work theory they use to such success.
Now I wait to get out of dodge, and hope that the snow fallingoutside does not brew up into a storm that keeps us here. I've got days to go and work left to do. Another night here won't do me any good.
As to the blog,'let's hope I can keep posting without excuse. I've got some more goals to hit, excuses won't get them done.
I've got to get control of things again, but where do you begin? My days have been as busy as a crack smoking hamster for eleven months now. One would think that I could keep track of as little a thing as my daily WOD. But without going to far down the path toward self pity, I've had other shit on my mind.
So, what now Johnboy?
Now I get ahold of things, I start blogging my WODs, my goals, my failures all for the world to see. Stuck in Kabul waiting for another middle if the night flight seems like just as good anplace to start as anywhere.
Sunday warmly first day up here. We'd spent the night before and half the day winding our way from Leatherneck to Kandahar. Aftermall the sleeping on floors, dragging my pack from here to there and sitting in jump seats I just needed to stretch myself out.
WOD: random shizzz
500m row, then six rounds of six exercises, ended with another 500m rowmto cooldown
Exercises: pull ups, dips, good mornings, hip extensions, gHD sit ups, hang power clean & push press.
Monday was the first and only full day of the conference. The sky got gray and bleak. Aftermanother sedentary day I found my way to the gym again.
1000m row followed by 2 rounds if the CF warm up.
Strength/power: 5x5 burpee/squat clean/thrusters with a pair of 35lb dumbells.
WOD: 12-6-3 rep rounds, for time, 115lb OHS & KTEs. Done in 3:15
Feeling a bit froggy I did 5x5 L-pull ups, ten sets if two HSPU and then 3x3 weighted dips, maxed and pR'ed at 100lbs x3.
Tuesday the conference ended early in the day. Despite a light rain and a desire to sleep I pulled it together for a frankly session.
Warmed up w/2x CF warm up
For the WOD I took a page from Westside barbell and did a dynamic effort day on deadlifts. Form was sumo stance and grip was narrow and alternating, for just a touch of variety I used 25lb steel plates to make the pull from the floor that much longer.
The goal was max speed on each lift, hitting 2 on the minute for 12 rounds.
I finished, and again in the manner if Westside, did 100x85lb good mornings so as to try out the assistance work theory they use to such success.
Now I wait to get out of dodge, and hope that the snow fallingoutside does not brew up into a storm that keeps us here. I've got days to go and work left to do. Another night here won't do me any good.
As to the blog,'let's hope I can keep posting without excuse. I've got some more goals to hit, excuses won't get them done.
20110118
Paleo Deployment Menu
Up and moving in the cold dark morning, mumbling and grumbling to the shower trailer—eeeiiiich no hot water again—I shave my mug, put on the uniform, grab my weapon and head to work. Sometimes I get to use Skype to talk to the loving cave girl back home, sometimes not. So begins another day of the 375 all told that I’ll spend on the main forward operating base of the First Marine Expeditionary Force (Forward) in Afghanistan.
Ever since Ogg first whacked Nogg on the back of a head with a rock, or sharpened a stick and poked him in the guts man has had to go forth and do battle with his fellow man—or provide a peacekeeping force to keep Nogg from killing some cave kids. Either way it was much different back then. Our caveman ancestors wouldn’t have waged war like this. I don’t think any of our ancestors would have recognized what they call the “food” which gets me through my day either. Each day I struggle to be a Paleo eater and get through another day. There’s little choice. It’s a combat zone. So what do I do? That’s what this little blurb is about.
{insert read more tab}
I’m at work for about an hour before I go hit breakfast, which is my most Paleo meal of the day. The big FOB I am on has a short order line for omlettes and eggs to order. It’s a blessing I didn’t have in my first few deployments. Although you’ve got to get your yolks cooked through you should just be thankful for the fresh eggs, unless you’re really militant about getting eggs over easy. Even thought I have no way of knowing if they’re organic or Omega-3 enriched these eggs don’t resemble US store bought eggs; the yolks are bright orange and the look incredibly rich. “Four eggs over”, I say it so much that my ‘Egg Guy’ sees me coming and doesn’t even wait for me to ask, he just pours out four and I move on to the fast lane to get a plate and meats. I go for the pork and beef sausage when they have it or turkey bacon if they don’t. Sue me, but I get those with a few pieces of pork bacon on the side. Fill the plate with cucumbers and carrots liberally drizzled with olive oil and black coffee and that’s the first meal of the day.
Having mentioned I’m an over privileged FOB dweller I won’t bore you with the many chores and tasks making up the daily grind. Just suffice to say I’m in and out of meetings, huddles, board, working groups and staff actions all day. Don’t ask me the difference between any of those by the way—I don’t know. But I know that right before my 1200 daily staff meeting it is snack time. Snack time means a convenient meal replacement bar of some kind, also a kindness from home and the loving cave girl I’m missing so much. Power Crunch, Detour bars, Paleo Krunch bars, these have all had their place in snack time, but snack time is a must. Paleo?—probably not, but I’ll take the gluten hit and sugar bombs as a cost of doing business.
Directly after the meeting I sprint like kids leaving schools for the summertime break directly out to the CrossFit Leatherneck affiliate area to do a mid-day WOD. Snack time puts enough gas in the tank to get me through it. Right after the WOD I’m back at my desk nom-noming my way through a Primal Pac or a Paleo Kit, loving the grass fed deliciousness and usually adding a banana or some other fresher fruit which I’ve brought back to work after breakfast.
Good eating can rely heavily on being a creature of habit, and luckily we’ve got the same dinner menu, week in-week out:
• Sunday—steaks being barbequed all afternoon for dinner making a meat-cloud that you could follow from anywhere on base to the chow hall. Add cabbage, spinach or lettuce some shredded peppers and drizzle with olive oil to please the palate.
• Monday, not a good night—pasta bar. I stick to the peripheries, maybe grab two burger patties or lunchmeat and make my salad and move on.
• Tuesday is Oriental bar, though why they try to feed us rugs I have no idea. Same thing there, avoid the rice and heavy sauces I go to the short order and get a meat source sans cheese and make my salad once again.
• Wednesday is seafood night, so if I see food, I eat it, in this case there’s usually seafood neuberg loaded with shrimp crab and indistinguishable fishiness. It has a cream based sauce and I'm sure it's loaded with gluten but it’s delish so I get a good deal of it. I also make concessions for the ‘bang-bang’ shrimp or “BANG!BANG!” as we yell when asking for it is fired shrimp covered in spicy sauce. I don’t want to know what’s in it and I know I’ll crave it from a long time once I’m gone.
• Thursday is a slice of heaven we know as ‘fake mongolian’. Once upon a time they allowed us to do real Mongolian BBQ but the lines would go out the door as each person got to pile up cabbage, rice, beef, and chicken and then spice/sauce it themselves. It was deployed Paleo food from the gods. But the lines were too much for the masses and the complaints poured in—despite its being worth the wait. Now we get premade meat and veggies available in beef, chicken, seafood and pork. I usually get all four selections without rice, which always amazes our Nepali chow hall crew. Eat big to lift big is what I tell them, but I don’t think they get me. Namaste, my chow hall friends, and check out 70sbig.com!
• Friday, of all things to rub in that we are not in the US of A, is wing night. There we go again with a burger or turkey salad bar delight and if I’m feeling froggy it’s meat for dessert with a bowl full of spicy wings to make my night—even without the beer I’d like to go with them.
• Our week ends or repeats itself (depending on who you ask) with Saturday and Indian Bar, aka Curry night. I find it insulting that we call it Indian Bar since our chow hall workers are mainly from Nepal, but they make the most wonderful curry so I really couldn’t care what they call it. Admittedly they also make lacha parotha, a fried doughy flat bread to soak up the curry goodness. I look forward to the curry all week here.
It’s all I can do to eat enough meat and vegetables, nuts seeds and fruit to keep all the bad stuff away. The military industrial machine brings us sodas and juices, cookies, cakes, pies and ice cream most days and nights of the week. Many of us fall prey to the bright and shiny sugar filled happiness offered by these plated parasites all too often. Even though I do my best to eat as close to the Paleo guidelines as possible there are just so many the concessions made due to food quality available and so many pitfalls pushed into my face day in day out of the deployment that it’s hard to even stay on the 80/20 path these days.
Since I’m not stuck in a combat outpost eating tray rations and MREs I really don’t have a thing to complain about, but I digress. With 59 days to go all I’ve got to do is focus. And in the words of Jules from the end of the movie Pulp Fiction, “I’m trying, Ringo, I’m trying real hard…”
Ever since Ogg first whacked Nogg on the back of a head with a rock, or sharpened a stick and poked him in the guts man has had to go forth and do battle with his fellow man—or provide a peacekeeping force to keep Nogg from killing some cave kids. Either way it was much different back then. Our caveman ancestors wouldn’t have waged war like this. I don’t think any of our ancestors would have recognized what they call the “food” which gets me through my day either. Each day I struggle to be a Paleo eater and get through another day. There’s little choice. It’s a combat zone. So what do I do? That’s what this little blurb is about.
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I’m at work for about an hour before I go hit breakfast, which is my most Paleo meal of the day. The big FOB I am on has a short order line for omlettes and eggs to order. It’s a blessing I didn’t have in my first few deployments. Although you’ve got to get your yolks cooked through you should just be thankful for the fresh eggs, unless you’re really militant about getting eggs over easy. Even thought I have no way of knowing if they’re organic or Omega-3 enriched these eggs don’t resemble US store bought eggs; the yolks are bright orange and the look incredibly rich. “Four eggs over”, I say it so much that my ‘Egg Guy’ sees me coming and doesn’t even wait for me to ask, he just pours out four and I move on to the fast lane to get a plate and meats. I go for the pork and beef sausage when they have it or turkey bacon if they don’t. Sue me, but I get those with a few pieces of pork bacon on the side. Fill the plate with cucumbers and carrots liberally drizzled with olive oil and black coffee and that’s the first meal of the day.
Having mentioned I’m an over privileged FOB dweller I won’t bore you with the many chores and tasks making up the daily grind. Just suffice to say I’m in and out of meetings, huddles, board, working groups and staff actions all day. Don’t ask me the difference between any of those by the way—I don’t know. But I know that right before my 1200 daily staff meeting it is snack time. Snack time means a convenient meal replacement bar of some kind, also a kindness from home and the loving cave girl I’m missing so much. Power Crunch, Detour bars, Paleo Krunch bars, these have all had their place in snack time, but snack time is a must. Paleo?—probably not, but I’ll take the gluten hit and sugar bombs as a cost of doing business.
Directly after the meeting I sprint like kids leaving schools for the summertime break directly out to the CrossFit Leatherneck affiliate area to do a mid-day WOD. Snack time puts enough gas in the tank to get me through it. Right after the WOD I’m back at my desk nom-noming my way through a Primal Pac or a Paleo Kit, loving the grass fed deliciousness and usually adding a banana or some other fresher fruit which I’ve brought back to work after breakfast.
Good eating can rely heavily on being a creature of habit, and luckily we’ve got the same dinner menu, week in-week out:
• Sunday—steaks being barbequed all afternoon for dinner making a meat-cloud that you could follow from anywhere on base to the chow hall. Add cabbage, spinach or lettuce some shredded peppers and drizzle with olive oil to please the palate.
• Monday, not a good night—pasta bar. I stick to the peripheries, maybe grab two burger patties or lunchmeat and make my salad and move on.
• Tuesday is Oriental bar, though why they try to feed us rugs I have no idea. Same thing there, avoid the rice and heavy sauces I go to the short order and get a meat source sans cheese and make my salad once again.
• Wednesday is seafood night, so if I see food, I eat it, in this case there’s usually seafood neuberg loaded with shrimp crab and indistinguishable fishiness. It has a cream based sauce and I'm sure it's loaded with gluten but it’s delish so I get a good deal of it. I also make concessions for the ‘bang-bang’ shrimp or “BANG!BANG!” as we yell when asking for it is fired shrimp covered in spicy sauce. I don’t want to know what’s in it and I know I’ll crave it from a long time once I’m gone.
• Thursday is a slice of heaven we know as ‘fake mongolian’. Once upon a time they allowed us to do real Mongolian BBQ but the lines would go out the door as each person got to pile up cabbage, rice, beef, and chicken and then spice/sauce it themselves. It was deployed Paleo food from the gods. But the lines were too much for the masses and the complaints poured in—despite its being worth the wait. Now we get premade meat and veggies available in beef, chicken, seafood and pork. I usually get all four selections without rice, which always amazes our Nepali chow hall crew. Eat big to lift big is what I tell them, but I don’t think they get me. Namaste, my chow hall friends, and check out 70sbig.com!
• Friday, of all things to rub in that we are not in the US of A, is wing night. There we go again with a burger or turkey salad bar delight and if I’m feeling froggy it’s meat for dessert with a bowl full of spicy wings to make my night—even without the beer I’d like to go with them.
• Our week ends or repeats itself (depending on who you ask) with Saturday and Indian Bar, aka Curry night. I find it insulting that we call it Indian Bar since our chow hall workers are mainly from Nepal, but they make the most wonderful curry so I really couldn’t care what they call it. Admittedly they also make lacha parotha, a fried doughy flat bread to soak up the curry goodness. I look forward to the curry all week here.
It’s all I can do to eat enough meat and vegetables, nuts seeds and fruit to keep all the bad stuff away. The military industrial machine brings us sodas and juices, cookies, cakes, pies and ice cream most days and nights of the week. Many of us fall prey to the bright and shiny sugar filled happiness offered by these plated parasites all too often. Even though I do my best to eat as close to the Paleo guidelines as possible there are just so many the concessions made due to food quality available and so many pitfalls pushed into my face day in day out of the deployment that it’s hard to even stay on the 80/20 path these days.
Since I’m not stuck in a combat outpost eating tray rations and MREs I really don’t have a thing to complain about, but I digress. With 59 days to go all I’ve got to do is focus. And in the words of Jules from the end of the movie Pulp Fiction, “I’m trying, Ringo, I’m trying real hard…”
20100507
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.
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.
20100322
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
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
20100317
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.
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.
20100312
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.
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.
20100224
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.
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.
20100211
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.
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.
20091231
20091230
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
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
20091224
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.
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)
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)
20091215
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
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
20091213
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
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
20091206
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
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
20091128
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.
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.
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At the old HQ, CrossFit MECCA in 2007