This shit should be automated

I swear I should use Dragon Dictate or some other voice software to blog--that way I wouldn't neglect to record so many wods. Not that I'm missing anything, or anyone else is, but I prefer to have the records.

Last two days was week three of a Wendler cycle of dead lift, back squat and press.

Monday:

Dead lift

5@75% 255

3@85% 290

Amrap@95% 315 (5)

AMRAP10

20 cal AD

10 wallballs

5 toes to bar

250m row

10 power Cleans @95

5 burpees

Got two full rds and 10m into third row.

Tuesday

Shoulder press

5@75% 100

3@85% 115

Amrap@95% 125 (6)

Then 

21,15, 9

SDLHP@75

Push Jerk@75 (3:32)

3:00 rest (6:32) then

21,15,9

L hand kb snatch @44lb

R hand KBS@44

Pull ups

14:02

 Been cooling down and warming up well. No issues lately.

Memorial Day 2013

"Murph"

Wearing a weight vest (used 24lbs)

Run 1 mile 

100 pull ups

200 push ups

300 squats

Run 1 mile

For time, completing calisthenics in any fashion.

Split the work up in 20 rds of 5/10/15, paced 1st run pretty easy, went hard on 2nd.

PR of over 8:30, 42:31.

It's been awhile again

I think I posted something almost a month ago.

At least I have been consistently working out at systematic crossfit all this time. 

Today I ran out the door and took off down the coastal trail heading north. As I went over the hill I felt that wonderful glide of effortless pose running. Gravity and posture gracefully combined to make me feel like I was falling uphill. 

I came home feeling hooked. I used to be a decent runner. It was my thing-I was fast for a crossfitter. I used to say that three miles was a sprint. I haven't said that in a long time.

Hard to explain but but--as the song says--I want my swagger back. 

Whoa Bundy !

Team workout, whoa Bundy!
PS No body under 35 knows that reference...

Heavy 3 rep cleans: touch-n-go worked to 185, did a single at 195.

Follow the leader
3rds, team of four
150m row
10 push ups
10 ball slams
Hold 45lb plate over head until next person is done their ball slams.
14:55 w/ 4 peeps

F&$k you Jobu

I do it my self.

10minute air dyne test: 139 calories

Weighted 1rep max pull up in 10minutes: 88lbs

Then 10-8-6-4-2 rep rounds of;
1xProwler +4x45lbs down/back high handles
Wallball
Pull ups
Push ups
250m row
1:30 rest after each round
36lbs vest after first round
22:12

Back in the saddle again...

I'm back.

As the Aerosmith song goes, I've once again resumed my training. Last week saw a barbell bear, a 45 minute beach run, cleans, snatches, over the bar burpees, pull ups, tabatas and the resumption of my pedal powered school commute.

Not taking the time to document, but I am following the main programming at the new affiliate.

WWW.systematiccrossfit.COM

On why injury sucks (or doesn't).

I never know how to take a rest.

This is a simple fact. If given the chance to go somewhere, do something, try new things or learn I always take it. This has led to many wonderful things.

It has also led me down some bad paths.

You see I just don't know how to say no. Since something seems good, more always appears to be better. So I just keep on piling it on. It continues to be my undoing.

This post finds me injured again. I have been out of training for about three weeks and will probably be out for two or three more.

Maybe this time it was not self-induced. But it is making me look at priorities and evaluate time commitments more seriously than I have before. There are things more important than gym workouts--since this was never even a question I find myself wondering why I ever acted like it wasn't so clear.

Fitness enables us, but should not define us.

I will get back to training, but I will do so in due time after allowing myself to fully heal. Because being whole--in body, in mind, and in spirit--is why I labor so hard to begin with.

CF games open WOD 13.1

17 minute cap:
40 burpees
30 snatches at 75
30 burpees
30 snatches at 135
20 burpees
30 snatches at 165
Etc

I made it to 2 @ 165.

Wednesday

Work to 3RM deadlift, went to 325

Death by pull ups w/15min cut off.
Complete.

Zeus

Today Tiffany, Mandy and I did Zeus, a CrossFit Hero WOD.

TUESDAY 130226

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Names for "U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon."

38:24 RIP

Sine catching up

Past two days were very low energy. We are finishing the induction phase of the ultra low carb, and my glycogen stores are GONE.

Thursday:
Push press 5x5
135-145-155-160-165FL on third

Go team systematic

Started following the Systematic CrossFt WODs.

Deadlift 5x5, building up on 1-3, repeat 3 weight for fourth then back down to easy weight for fifth.
Worked up to 275, backed to 250.
No energy.

The Every minute for 10 min:
3 strict pull ups
3 broad jumps.
Added 20lbs best.

Squats and such

HBBS: 1X5 @ 70%, 205, 1X5 @ 75%, 220, 1X3 @ 80%, 235, 1X3 @ 85%, 250, 3X2 @ 90% 265 – rest 1-2 minutes.

-then-

For time:

25 Burpees
10 Front Squats @ 70%. (185x1, 165x9)
25 Burpees

Carb nite diet begins

5 attempts to establish a 1RM of the barbell complex*:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

185Fl, 170, 175, 180flx2

*Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Presidential* (kinda sorta*)

HBBS: 3X5 @ 75%, 220. 3X3 @ 85% 250.
– rest 2:00 minutes between sets.

-then-

For time:

Run 400m

5 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

3 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

*Strict 20 minute cap.
17:22
Then-
Biked back for Cannery.

Team WODs

Three man team
Station 1: seated sled pull +90lbs and sled push high bars down, low bars back +225lbs
Station 2: coach station 3 (rest)
Station 3: 65lbs barbell Turkish get ups

-Rotation after station 1 completes their pull/push.
-BBTGU are for form not speed or reps.
-seriously, coach the TGUs, form matters

Happy BDay to JK

28:05*

Scaled the HS walk to HS holds.

Head cold abating...

First day back in a few....

20 minutes to establish a 1RM Clean and Jerk.
205

-then-

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups
7:56

Head cold

This sucks.
That is all I got.

Air Dyin'

Tabata Protocol double-ups,
Six rounds of;
:20 on AirDyne for Calories
:10 rest
:20 burpees
(Lowest burpee score was 6, 42 total cals)
Immediately after last :10 rest;
For 20 minutes
1:00 double unders
1:00 20lbs wallball at 10ft target
(Highest 44/18,Lowest 21/12)

Finished with three farmer walks down and back with two sandbags per hand.

Dyin'.