Friday, December 28, 2007

CrossFit - 27Dec (am)


Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely three minutes between each round. Wow, this was definately harder than I thought it was going to be. I knew it wouldn't be easy, but Pukie almost showed his head for the first time at the end of the third round. Great workout though!

Round 1-3:53
Round 2-4:18
Round 3-5:12
Round 4-5:29
Round 5-4:38
5 Round Total: 23:32
Overall Time: 35:32

Wednesday, December 26, 2007

CrossFit - 26Dec (am)

CrossFit Total
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

I opted to skip my Black Box for this cycle and did today's CFT instead. I felt like it was a good opportunity to determine what kind of gains I've made since starting the Starting Strength program. I'd say has been a DRAMATIC success so far. I'm going to continue to use this format until I am no longer able to make linear gains on a workout-to-workout basis.

Back Squat
- 275 (Tie PR)
- 295 (PR)
- 315 (PR) EASY!
- 335 (60-lbs PR!) I was tapped out here, bar speed was very slow out of the hole.

Shoulder Press (Arch nemesis)
- 135
- 145
- 155 (F)
- 150 (Tie PR)

- 315
- 365
- 405 (F) I really should've just stayed with 385-lbs (my PR), but I thought I was feeling froggy...not so much.

Total Weight: 850-lbs (55-lbs PR!!!!!)


Rest Day - 25Dec

Merry Christmas...riiiight.

Coach Glassman gave all us CrossFitters the gift of "The Rest Day." Even though it was scheduled, I'm still going to call it a present. :-D

Monday, December 24, 2007

CrossFit - 24Dec (am)

Complete 3 rounds:

- Row 500 meters
- 30 Bodyweight Bench press (185-lbs)

As always, no rower, so subbed 50 Sumo Deadlift High Pulls, 45-lbs. Broke the bench press into sub-sets of 3's for the first 1.5 sets. The rest of the 2nd set was 5/3/4/3. 3rd set was 4/3/3/4/3/3/5/4/1.

I felt really really great about this workout, even though it took a really long time, but I didn't think I would be able to complete all the reps on the bench at 185, but once again I'm shocked at how well the Starting Strength program is working.

On the bench press, I really focused on making sure the bar was set in the meat of my hand and not farther up. It seemed to really help with the power transfer to the bar.

Total Time: ~53:00 (forgot my watch, used the wall clock)

MEBB - 23Dec

Starting Strength "A" workout:

- Back Squat: 255 x 3 x 5 (Bar speed good)
- Bench Press: 185 x 3 x 5 (Bar speed slow)
- Deadlift: 315 x 1 x 5 (Bar speed OK...back slightly arched)

Felt pretty good today, especially the Squats. I'm adjusting to this program very well, I feel stronger and more confident under the weights.

Sunday, December 23, 2007

CrossFit - 22Dec

Ugh, another Hero workout, I really hate seeing this. God speed Staff Sergeant Joshua Whitaker from Long Beach, CA and everyone else that has made the ultimate sacrifice defending our country's freedom.


Complete three rounds for time of:
- 21 Dumbbell snatches, right arm, 40-lbs
- 21 L Pull-ups
- 21 Dumbbell snatches, left arm, 40-lbs
- 21 L Pull-ups

I may have done an extra round since I was trying to help out some new CrossFitters while I was doing my own workout and possibly lost count. The 1st round only took me 11 minutes and I wasn't gassed at all. It just doesn't add up. Oh well, time still stands.

Total Time: 53:07

Rest Day - 22Dec

Much needed day of rest.

Thursday, December 20, 2007

CrossFit - 20Dec

Yesterday's WOD, "Badger" is in memory of Navy SEAL Chief Petty Officer Mark Carter, who was KIA in Iraq last week. Fair winds and following seas brother, HOOYAH!

3 Rounds for time:

- 30 Cleans, 95-lbs
- 30 Pull-ups

- Run 800-meters

I set a pacing goal of 6 Cleans/min and 6 Pull-ups/min to try to not completely drive my body into O2 debt too soon. I stayed on pace until the last round of Cleans...where I fell apart. Everything else was pretty good considering the difficulty of this workout. 800m runs were 3:13, 3:28, and 3:30.

Total Time: 38:20

Wednesday, December 19, 2007

MEBB - 19Dec

Starting Strength "B" Workout

- Back Squat: 245 x 3 x 5 (Bar speed OK - remember to drive from the hips!)
- Shoulder Press: 105 x 3 x 5 (Put on 125 accidentally(no attention to detail) and only got 3 reps on the 1st set, went down to 105 and started over)
- Cleans: 175 x 5 x 3 (Technique OK, need to remember to explode and hit full extention.

Good day overall, still getting linear progression, so keep going up!

Tuesday, December 18, 2007

CrossFit - 18Dec

I've been waiting for her to show up...

- 95-lbs Thrusters
- Pull-ups

This was our first "legit" Fran since we used a medicine ball to make sure we hit full depth on the thrusters. Obviously, it made a huge difference compared to the bench we used in the past.

Total Time: 5:17

Rest Day - 17Dec

"Civilize the mind but make savage the body."
- Chairman Mao

Sunday, December 16, 2007

CrossFit - 16Dec

Today's WOD:

Walking Lunges, 400-meters

This is probably the most cruel workout for the casual observer. It looks extremely easy if you are uninitiated in attempting high-rep lunges, and makes for a VERY painful experience.

Last time I did this, it took me 25-26 minutes (I don't recall the exact time) and couldn't walk right for 3 days afterwards. Hopefully, my recovery is better than last time.

Total Time: 15:47

Saturday, December 15, 2007

MEBB - 15Dec

Starting Strength "A" workout

- Back Squat 235 x 3 x 5 (Bar speed slow on last reps)
- Bench Press 3 x 5 (Bar speed good)
- Deadlift 1 x 5 (Bar speed OK)

On the squats I'm really focusing on keeping my knees tracking over my feet and pushing up with my tailbone. It definately feels cleaner than it has in the past even though I'm getting closer to my current 5RM.

The Bench feels good but I still need to focus on keeping my shoulder blades together on the lockout so I don't get loose on the last couple of reps.

I used a parallel grip for my workset and my grip was definately starting to fail towards the end. I'll be sure to bring chalk next time so that I can hopefully avoid using the alternating grip until I get higher in the weights.

Friday, December 14, 2007

CrossFit - 14Dec

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115, 125, 135, 145, 150 (Fx3)
150, 155, 160, 170, 185
185, 185, 185, 190, 200 (x3, Fx2)

Rest Day - 13Dec

"We do not rise to the level of our expectations. We fall to the level
of our training"
- Unknown

Wednesday, December 12, 2007

CrossFit - 12Dec (am)


- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- Air Squats

Complete each exercise before moving on to the next one.

For the pull-ups, I stayed with sets of 5 and averaged 10 per minute, which overall seemed to work out pretty well. Everything else was broken up "as needed."

Time: 22:48

Tuesday, December 11, 2007

MEBB - 11Dec (am)

Starting Strength "B" workout:

Today was a good day again. Squats are still feeling solid, shoulder press was a little on the light side, but it's better to start off to light than too heavy - the weight will come with time. The cleans were good, my wrist is still a bit tender, but other than that, no complaints.

Back Squat: 225 x 3 x5 (Bar speed good until the last rep on sets 2 and 3)
Shoulder Press: 105 x 3 x 5 (Bar speed good)
Cleans: 165 x 5 x 3 (Felt fine)

Monday, December 10, 2007

CrossFit - 10Dec (am)

Today's mainpage WOD was Push Jerk 7 x 3; since my MEBB program calls for 2 Metcon workouts, this just wouldn't do, so I had to choose something else.

I went with "Josh" since I don't think that we've done enough Pull-ups recently and I still need to work on my Overhead Squats.

- 21 Overhead Squats
- 42 Pull-ups
- 15 Overhead Squats
- 30 Pull-ups
- 9 Overhead Squats
- 18 Pull-ups

This one was rough but fun. Still working on opening my shoulders fully at the bottom of the pull-ups, so I had to break up the sets more than usual. More ROM is better though, ugh!

Time: 13:15

Rest Day - 9Dec

"Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied."
- Alexander the Great's Chief Physician

CrossFit - 8Dec (am)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Total: 12 sets + 10

Not a PR, but I was making a conscious effort to open my shoulders at the bottom.

Friday, December 7, 2007

MEBB - 7Dec (am)

Today was Day #2 of the Starting Strength BB. I got a little too excited and failed to pay attention to detail and didn't do the "B" workout.

It was supposed to be Squats, Shoulder Press, Cleans (5 x 3), but I did the "A" workout: the same workout I did last week. I'm pretty sure the world isn't going to end, and at any rate, today felt great. My legs were pretty tight and sore from yesterday, but once I got going, I felt fine.

Back Squat: 215 x 3 x 5 (Bar speed good)
Bench Press: 165 x 3 x 5 (Bar speed OK)
Deadlift: 285 x 1 x 5 (Bar speed good)

Thursday, December 6, 2007

CrossFit - 6Dec (am)

Five rounds for time of:
- Run 400 meters
- 75-lbs Sumo deadlift high-pull, 21 reps
- 75-lbs Thruster, 21 reps

Ugh, simply terrible. I REALLY need to work on my breathing during SDHPs and Thrusters, this completely decimated me. What else is new.

Oh, and WHY OH WHY do they put the Stop button on the left side of watches???? Every time I do thrusters my stupid stopwatch hits the back of my hand and stops. Ken kept his watch running after he was finished, so at least I got my time.

Time: 35:10

Rest Day - 5Dec

Ahhh, the joys of rest days.

Tuesday, December 4, 2007

CrossFit - 4Dec (am)

Did yesterday's WOD, "Michael"

3 Rounds
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I tried to pace my first run down a bit to minimize the O2 debt later on, but my first 800m was 3:02, and that felt really easy. I did the first set of Back Ext. straight through, and all the sit-ups straight through. Second and third sets were both: run in 3:09, Back Ext split 30/20, and the sit-ups straight through. It feels good to be back to normal; I just need to try NOT to go overboard so much this time around and take more rest days.

Time: 19:19 (PR)

Monday, December 3, 2007

Soccer - 3Dec (pm)

Played another game between the sticks today, definately my best one yet. Helped to secure a 1-0 victory. I've still got some cobwebs to knock loose, but my form is returning pretty quickly. I fielded several shots and handled nearly every cross. The main thing I need to focus on right now is goal kicks. I need to focus and think about what I'm trying to do instead of rushing it.

MEBB - 3Dec (am)

After a lot of reading these last few days, I've decided to modify my original MEBB program to a Starting Strength type workout which seems to be more well rounded and should help me meet my strength goals sooner.

Back Squat: 3 x 5 @ 205-lbs (Bar speed good)

Bench Press: 1 x 5 @ 175 (Bar speed slow); 2 x 5 @ 155 (Bar speed good)
Deadlift: 3 x 5 @ 275 (Bar speed good)

I like this alot more than doing 5 x 5 of one exercise. Obviously, there's more volume, which is a better mental boost for me than just doing 25 reps of one exercise - regardless of the difficultly of the workout.

CrossFit - 2Dec (pm)

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

I tried to pace myself out, especially on the 5 minute segment of C&J, I would say that it worked pretty well - except I didn't push hard enough the first round. Which is fine though, since this was my first day back.

This was a killer workout, something I don't hope to see come up again for a LONG time!

Total Reps:
68 DU / 26 CJ
42 DU / 18 CJ
11 DU / 7 CJ

CrossFit - 29Nov (pm)

I've decided to take a few days completely off to give my body a break. I think the inability to sleep and the slight headcold that I've come down with tell me that I'm overtrained. We'll see how I feel in a few days.

Wednesday, November 28, 2007

CrossFit - 28Nov


- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

Another "bad" day. I just feel like even though my stamina and muscular endurance are improving, I can't catch a break with the strength stuff. This is why I started the MEBB program a few weeks ago. Yeah, maybe I'm fatigued from yesterday/last week/last month....but what about every other CFT that I've done: it's not like I was fresh for those. Hell, I was fresh for the PL competition and I still was stuck at 275 on the Squats.

Today I barely was able to get 145 on Shoulder Press, and still can't get 285 on the Squats. I only did 315 on the Deadlift because I'd lost all my drive at that point. I'm going to stick with the MEBB stuff until the next CFT comes up, and if I don't see improvements, then I'll just have to accept that it isn't working and go back to just doing the WODs.

Soccer - 27Nov

Played vs. the high school team today. They are basically a JV team, and it was pretty much a waste of laundry. I didn't do anything, just stood around in the goal for an hour and occasionally kicked a ball or two.

Tuesday, November 27, 2007

CrossFit - 26Nov (pm)

After the soccer game did today's WOD.

Weighted Pullups

95 (PR)
100 (F) The bar was about eye-level.

Soccer - 26Nov (pm)

Played in goal tonight. Didn't get much action, I'm still really rusty. Hopefully, I'll be able to start getting back into form soon.

Athletics - 1
A Squad - 1

Monday, November 26, 2007

CrossFit - 26Nov (am)


- Cleans
- Ring Dips

Just like last time, this was brutal. The cleans take so much out of you that by the time you get to the rings, you're in full O2 debt. Good stuff! I can tell I'm still feeling the effects of being sick. I feel back to normal, just seem to get winded sooner than usual.

Total Time: 19:05

CrossFit - 25Nov (pm)


5 x 5
- Weighted Ring Dips

Felt pretty good. It's definately tough keeping everything steady with the extra weight, but I'm happy with this being my first attempt at weighted dips (on the rings!).

50 (F #5)

CrossFit - 24Nov


5 Rounds
- Run 400m
- 15 x 95-lbs Overhead Squats

This was pretty brutal. I made sure that every rep was honest: butt-to-ankles. OHS are definately a major weakness of mine. Need to get savvy with them before the Cert.

Total Time: ~21:25 (I finished in 22:25 but was at the crappy 24-hour gym on base and some guy took my OHS bar after my first run, so I had to get a new bar and set it up.)

Soccer - 23Nov (pm)

Played against the #1 team - NEX. We held them scoreless until 10 minutes left in the match. I played defense and central midfield until after the 3rd goal when I finally went between the posts. I made one breakaway save to at least keep the score down. It's been way too long!

Athletics - 0
NEX - 3

Soccer - 21Nov (pm)

First game of soccer in 2+ years. Played right defense and sweeper. It felt great to get back out there. I even got an assist on 1 of Nate's 2 goals!

Athletics - 7
NEX Generation - 1

Rest Day - 23Nov

OK, I'm sick. It's sinuses and a little bit of phlegm in my lungs, but nothing too serious. I'll sleep it off in a few days.

CrossFit - 22Nov (am)

Was supposed to be 30 muscle-ups for time, but I just wasn't in it today. Felt sick and run down. After only getting 8 MUs in 28 minutes, I just call it a day and went to bed.

Wednesday, November 21, 2007

CrossFit - 21Nov(am)


- Run 400m
- 21 KB Swings, 55-lbs
- 12 Pullups

Gonna try to go sub-10...gotta find 14 seconds somewhere!

Got my sub-10 (and a 40-sec PR)!

For the record, eating a pint of Ben and Jerry's New York Super Fudge Chunk 7 hours prior to the WOD is a BAD idea. I was fighting back Pukie the entire time...I'm proud that I've never met him, and I kept the streak alive today, even though I had a RAGING headache and 20+ minutes later I still feel worse than I've ever felt after a WOD.

Total Time: 9:34

Tuesday, November 20, 2007

CrossFit - 20Nov (am)

Today's WOD was Clean & Jerk (3-3-3-3-3), but since I'm still working with the MEBB stuff, I changed the workout to 5x5.

- 135
- 145
- 155
- 165
- 185 (F #5)

I'm really happy with this. My right wrist is still bothering me a little bit, so I couldn't get as aggressive as I wanted to on the last set. Overall though, very good day! I felt completely in control on almost every rep.

Monday, November 19, 2007

Rest Day - 19 Nov

Ah, good ol' rest day!

CrossFit - 18Nov (pm)

"Filthy Fifty"

For time:
- 50 Box Jumps, 24" box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45-lbs
- 50 Back Extensions
- 50 Wall Ball shots, 20-lbs ball (subbed 18-lbs ball-didn't have 20-lbs)
- 50 Burpees
- 50 Double Unders

Even though my time was slower than last time, my K2E were much better and I subbed 100 single unders instead of doing the double unders. I finished the Burpees at 29-flat, so I was definately ahead of pace by about 1 minute - give or take - compared to last time I did this workout.

Total Time: 32:27

Saturday, November 17, 2007

CrossFit - 17Nov (pm)


3 Rounds for time
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I was wiped out today; put out 100% - no sandbagging and came in at an abysmal 24:01...well off my best time but considering the fact that I've put it all out there 3 times in less than 24-hours, I'm not upset at all.

Total Time: 24:01

Swimming - 17Nov (am)

I did the Swim Across the Bay here on base this morning, 2+ miles with a strong freaking current. I felt great until there was about 3/4 through, then my legs started cramping every time I tried to push through the current. I'm really happy with this though, I've never swam even remotely close to this kind of distance/time. The top finishers were around 1:40 minutes, so this was a loooong 2 miles.

Total Time: ~2:15

Friday, November 16, 2007

Powerlifting Competition - 16Nov

Today was the Powerlifting Competition on base that I've been waiting for. The winners (overall and for each event) were determined by percentages of bodyweight. The events were

- Squat
- Deadlift
- Bench Press

The rules were essentially you get 3 attempts per exercise, hopefully building up weight each time.

I did a nice, easy squat warm-up consisting of 5 x 95, 3 x 135, 1 x 185 prior to the start.

295 (F)

My PR is technically 315 (and it may not have been full range - I didn't have anyone around to watch my depth, it felt like it was...but after today I have a feeling that it wasn't) but that was at 195-lbs, so I'm not too discouraged...I just need to keep working on my squats! I KNOW I've hit 275 butt-to-ankles before, so I think I'm going to regress and call that my TRUE PR and work from there.

I then did a warm up for the Deadlift: 5 x 135, 3 x 185, 1 x 225

385 (Tie PR!!!) This was UGLY!, but that's OK, a lift is a lift.

I was debating if I should go with 365, 375, or 385 for my final lift almost all the way until it was time for me to step back up to the platform. I felt good at 345, so I decided, "Hell, why not!" It paid off, but it was DEFINATELY my max.

Warm up for the bench 3 x 135, 1 x 155

Bench Press
235 (F) - Got hung halfway up. In hindsight, I should've gone 225-lbs, but I was feeling confident after the Deadlift and 215 felt pretty easy. Sometimes you just gotta go with your instincts and not be afraid. It just didn't pay off this time. After the competition, I went to the weight room and hit 225 just so I could tell myself that I COULD hit that weight.

Total Weight: 875-lbs (4.81 x bodyweight)

I was hoping for 5 x bodyweight, but I'm very happy with these results for my first competition. Unfortunately, they didn't have running totals going after each event, nor did they tell everyone's final standings, maybe they'll post them somewhere so everyone can see were they fell overall. The winner put up a total of 1305-lbs at 195-lbs bodyweight, so I was way in the back...but can he do a muscle-up? HAHA!

I wanted to thank everyone on the forums for giving me ALOT of great advice that REALLY REALLY helped me out!

Thursday, November 15, 2007

Rest Day - 15Nov

On today, the mental WOD is to select and post your favorite quote.

By Og Mandino

I will persist until I succeed. I was not delivered unto this world in defeat, nor does failure course in my veins.
I am not a sheep waiting to be prodded by my shepherd, I am a lion and I refuse to walk, to talk, to sleep with the sheep.
I will hear not those who weep and complain, for their disease is contagious. Let them join the sheep.
The slaughterhouse of failure is not my destiny.
I will persist until I succeed.
The prizes of life are at the end of each journey not near the beginning, and it is not given unto me to know how many steps are necessary in order to reach my goal.
Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road.
Never will I know how close it lies unless I take another step. If that is of no avail I will take another and yet another.
In truth one step at a time is not that difficult.

Wednesday, November 14, 2007

Powerlifting - 14Nov (am)

Prep workout for Friday's Powerlifting Competition

Deadlift: 155
Bench Press: 115
Squat: 135

I feel like apologizing for today's 3 Bars of Death aka "Linda," I feel like it's my fault since I mentioned that bitch's name. I'm terrified to see what would happen if I said it 3 times into a mirror...

Anywho, it should go without saying that this workout would've been WAAAAAY too easy under any other circumstance. I took my time and really focused on form/technique (especially the pause at the bottom of the BP). It only took me about 7 minutes to go all the way through, and I barely broke a sweat, exactly how I wanted it.

What was messed up was that Justin was doing the real "Linda" - albeit scaled down for his first time with her - right next to me, so I blasted through mine and then motivated him for the next 35 minutes (42 total). He was cussing me the whole way, "How the hell did you convince me to start this CrossFit stuff?!" I just laughed and told him to get back on the bar...

Tuesday, November 13, 2007

Rest Day - 13Nov

Not alot of sleep, was running around all day running errands instead of sleeping (it had to be done). I'm DEFINITELY not happy about getting less than 3 hours of sleep. Ah, the joys of shift work and the military.

Powerlifting - 12Nov (pm)

Today was my practice "meet" (aka me lifting by myself) for the Powerlifting Competition on Friday night. My goal was to build up to my opening weights for Friday. My legs felt like smashed dog $#!T from yesterday's run, but it builds character, right...?

135 x 7
185 x 3
225 x 1
245 x 1
275 x 1 (F)

Bench Press
115 x 7
135 x 5
155 x 1
185 x 1 (Felt really good)
195 x 1 (Still felt good)

185 x 7
225 x 3
275 x 1
315 x 1
335 x 1 (HEAVY!)

Although my legs were really sore and felt terrible, my biggest mistake (and one that I realize now that I do too often) is I went with too many reps with biggish (for me) weights. The Deads are a perfect example, I should've gone 155 x 5 and 185 x 3, then started my singles - which is exactly what I'll do at the Comp. Same with the Squats, there's no reason for me to do 7 reps of anything at this stage, unless it's just the bar. It just starts draining energy/strength, even though it feels easy. I'm just REALLY glad that I figured that out before Friday.

Sunday, November 11, 2007

Running - 11Nov (am)

Brian and I ran Ridgeline this morning - 5 miles of brutally steep uphills and downhills - and we were flying. We ended up averaging 8:15/mile the whole way, which is about 0:45-1:00/mile faster than my usual pace when I'm by myself. I felt pretty good considering how fried my legs felt when we started. Although, I'm sure I'll be paying for the last 3 days all of next week.

Total Time: 41:15

CrossFit - 10Nov (pm)

- Row 1000m
- 25 Double Unders
- Row 750m
- 50 Double Unders
- Row 500m
- 100 Double Unders

There is no rowing machine here, so we subbed 10 Sumo Deadlift High Pulls for every 100m of Rowing; so basically: 100 SDHP, 75 SDHP, and 50 SDHP.

Then there were my arch nemesis - Double Unders. UGH!!! I hate these so much, every time they come up, I almost end up killing someone in the gym, usually for something as benevolent as giving me encouragement. Real mature, I know...but what can I say, DUs absolutely crush me every time.

Total Time: 28:35

Friday, November 9, 2007

CrossFit - 9Nov (pm)

Todays' workout was a choice of "Cindy" or "Mary," I didn't do either. Instead, I decided to do "Chelsea" because it's a workout I've wanted to do for a long time and since it's the same exercises as "Cindy" just in a different format, I thought today would be a good day to give it a go.

Complete 1 round every minute on the minute for 30 minutes:
- 5 pull ups
- 10 push ups
- 15 Air Squats


This workout is definitely just as much mental as it is physical. After about the 10th round, it just hurts constantly and you have to keep pushing through it.

PRT - 9Nov (am)

Ran the Navy PRT this morning.

-Max "Curl ups" (Navy's weak version of a sit up) in 2 min
- Rest 2 min
- Max Pushups in 2 min
- Rest 10 min
- Run 1.5 miles

- 101 Curl ups (Max required)
- 85 Pushups (Max required - finished in 1:02)
- 8:51

I'm pretty happy with these results. I could've easily banged out 120 curlups and 100+ pushups, but since I maxed out my scores, there's no point in doing just takes away from the run (which I needed to finish faster than 8:55). As for the run, it was only about 7 seconds slower than the last PRT 6 months ago when ALL I did was run. Considering the leaps and bounds that I've improved at EVERYTHING else, I'm very very happy with the time.

Thursday, November 8, 2007

Running - 8Nov (am)

Did 3 miles with a 4 round Tabata thrown in just to give my legs a little pick-me-up. Felt pretty good the whole way, there's still a little residual muscle soreness from the squats last week, but nothing bad.

Total Time: 24:45

Wednesday, November 7, 2007

Rest Day - 7Nov

Another rest day. I need this mentally more than anything else. Hip feels almost 100% better, the 400m runs didn't bother it like I thought it would, so that's a good indictor that I didn't actually injure myself. Crisis averted.

CrossFit - 6Nov (pm)

Back Squat

135 x 7
225 x 3
245 x1
255 x 1
265 x 1
285 (F)
275 x 1
275 (F)
255 x 1
255 x 1

Legs just had nothing left, called it at 6 reps. Still not too happy about this. I felt great at 265 but 285 just crushed me. I really wasn't in it mentally today, but what else is new...that's been the trend for the last 2 weeks.

Monday, November 5, 2007

CrossFit - 5Nov (pm)


4 Rounds for time
- 400m Run
- Rest 2:00

This one really hurt, that first 400 was WAYYY too fast, but one of the guys I was running with went out like a cannon and my competitive fire got the best of me; I held back to about 90% as I didn't drop the hammer on the last 150m, but I still paid the price for that lap for the rest of the workout.

65-sec, 71-sec, 75-sec, 76-sec (4:47 mile)
Total Time: 10:50

CrossFit - 5Nov (am)

MEBB - Bench Press


My left tricep muscle/tendon (where it joins with the elbow) was pretty sore today after yesterday's muscle ups. I just lost the ability to push with any real force with my left arm.

195 x 3
205 x 3
215 (F #3)
205 x 3
215 x 1
215 x 1
225 x 1 (Did a negative rep and had help on finishing the press)

CrossFit - 4Nov (pm)

Barbarian Fitness in action!!!

"Nasty Girls"

3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)

Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.

The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.

All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.

Total Time: 19:24

The Athlete's Zone

Since watching the Nutrition Part 2 video from this month's CrossFit Journal, I've started wondering if my diminished performance over the last week has been due to not getting enough fats in my diet. So as per Coach's suggestion, I've started modifying my intake to dropping down from 22-23 blocks to 19-20 and upping the fats to 2x. I'll give this 2 weeks or so to see what my weight does and see how I start feeling. I've also started taking 2 or 3 Fish Oil capsules at every meal due to scientific finding that it can actually improve VO2Max and Ventilatory Anaerobic Threshold (VAT). Everything is an experiment of one.

Sunday, November 4, 2007

Rest Day - 3Nov

Rest day number #2...I decided I really needed to not run the 5K and take another day off for my poor hip. So that's what I did, I rested. Kudos to me. It's feeling better, so patience is paying off. Nasty Girls tomorrow...that should be interesting.

Friday, November 2, 2007

Rest Day - 2Nov

Resting today for my hips (which started off feeling tight and sore this morning but feel better now) and for the 5K race tomorrow.

Thursday, November 1, 2007

CrossFit - 1Nov


- 225-lbs Deadlifts
- Handstand Pushups

New Globo-Gym rule: Shoes must be off while doing Handstand pushups against the wall. I'm not too upset about that, at least we're ALLOWED to do HSPUs. I didn't stop the clock for putting on and taking off my shoes, so figure my actual time was around 14-flat...but that's nothing but an excuse.

Total Time: 14:22

Wednesday, October 31, 2007

CrossFit - 31Oct (pm)

Happy Halloween!!!

Today's WOD:

Front Squat 5-5-5-5-5

135, 155, 165, 185, 195 (PR!)

Pelvis/Hips feeling better, not 100%, but I'm almost there.

Tuesday, October 30, 2007

CrossFit - 30Oct (pm)

Today was supposed to be a CrossFit rest day, but I did the WOD from the 28th that I skipped:
- Run 400m
- 50 Ring Dips
- Run 400m
- 50 Pushups
- Run 400m
- 50 Handstand Pushups

Because my hip is still bothering me, I subbed 1:25 on the the stationary bike (Level 18, 90+ RPM) instead of the running.

I also subbed Ring Pushups for the regular pushups (as if this workout isn't hard enough...haha).

The Handstand Pushups were only half-depth today, not by choice, but simply muscular failure; I was just devistated from yesterday's pullup workout.

Overall, it was a good strength workout that leaves ALOT to be desired in improvements.

Total Time: 33:33

Monday, October 29, 2007

CrossFit - 29Oct (pm)

Pelvis/Hips still tender, but feels a little better this morning. Was supposed to be my MEBB Deadlift day, but after 1 set of 5x315-lbs, I just wasn't feeling very strong, so I just did the CrossFit main page WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Ken and I ended up doing one complete series on the bar then after a 15 minute rest, did a complete series on the rings.

Bar: 14 Rounds + 13 reps = 118 pullups
Rings: 11 Rounds + 10 reps = 76 pullups
Grand Total = 194 pullups

Rest Day - 28Oct

Supposed to do my PRT tomorrow morning, so I put off today's workout. I just went to the gym to motivate and assist. After we were finished, Nate somehow managed to convince me to try to do a handstand pushup on the rings. During which I managed to fall - literally - on my ass. Luckily, the rings were only about 3" off the ground, but I guess I hit the ground fairly hard. Now, I've got some stabbing/shooting pains that run through both sides of my hips when I walk. If I take smaller steps the pain isn't really noticeable. I guess it's time to let it rest and see if I actually injured myself.

Saturday, October 27, 2007

CrossFit - 27Oct (pm)

Cleans 1-1-1-1-1-1-1-1-1-1

115, 135, 155, 165, 185, 195 (10-lbs PR!!!)

I only wanted to do 5 or 6 rounds of this since I've got my Physical Readiness Test on Monday. Felt really good, was mentally able to be fully aggressive and get all the way under the weight, actually catching in a near full-squat (and lowering down the last 2-3" while receiving the weight).

Running - 27Oct (am)

Did 6 x 200m with a 1-mile warm up and cool-down.

45 sec, 46, 44, 42, 41, 35.

Total Time: 23:30 (3-miles)

Friday, October 26, 2007

Rest Day - 26Oct

Considering it's been 12 days since my last rest day, I felt this was appropriate.

Thursday, October 25, 2007

CrossFit - 25Oct (pm)

"Tabata Something Else"

32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.

Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125

As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.

Running - 25Oct (am)

Did 6.2 miles (10K) at a moderate pace today. Felt pretty good even though this was only my second day working night shift - body still needs to adjust to the new hours.

Total Time: 51:34

Wednesday, October 24, 2007

CrossFit - 24Oct (pm)

Today was Day 1 of my trial Maximum Effort Black Box cycle.

Back Squat 5-5-5-3-3-3

205, 215, 225
245 (F on #3), 235, 235
255 x 1

I also threw in 3 x 315 half squats at the end just to attempt to remind my body what that kind of weight feels like.

Tuesday, October 23, 2007

CrossFit - 23Oct (pm)


5 rounds
- Max Bodyweight Bench Press
- Max Pullups

I weighed in at 182, so I threw 185-lbs on the bar.

BP - 6, 5, 5, 5, 5 = 26
Pullups - 25, 20, 20, 20, 18 = 103

I'm really happy about this workout. Last time, I weighed in at 175-lbs and did less reps. Not to mention my pullups were much better this time.

Monday, October 22, 2007

Swimming - 22Oct (pm)

Did more kick work today. I can definately feel my hip flexors getting stronger and ankles becoming more flexible. So far, this seems to be translating to faster swimming, but I won't know for sure until I do a time trial or two.

Total Time: 30:00

Running - 22Oct (am)

Did 1-mile warm up then 4 x 400m repeats at 800m race pace (~1:15) with a 1/4 mile jog recovery. Followed up with a 1-mile cooldown.

I forgot my watch today (how I did that, I have no idea), so everything was approximate, but the intensity and speed were definately there.

Total Time: ~30:00 minutes

Sunday, October 21, 2007

ME Black Box

I'm nearing my 6-month point of doing CrossFit in a few days (even though there was a 3-week stretch midway that I deviated due to a very time/energy consuming Special Response Team school). And despite all the amazing results I've gained, I feel like I'm at the point now where I my physical strength (or lack there of) is really holding me back. To me, it seems like it is disproportionately low compared to other aspects of my fitness. That being said...

I've decided to take a slight spin with my CrossFitting and begin a 24-day cycle of Max Effort (ME) Black Box. The term Black Box in this sense is essentially used to describe a fitness program that creates results that cannot be readily explained or justified using the traditional laboratory-based fitness tests (i.e.: VO2 max). Whether the results come from a stronger mind, core, or other unknown factor is irrelevant. All the truly matters is the end result, in my case, greater strength. Although, in this instance it's quite clear as to why I should (and most likely will) make marked gains in my selected areas of attention.

The pilot 24-day cycle for my MEBB program will focus on lower body strength, namely Back Squat (BS), Overhead Squat (OS), and Deadlift (DL). My program will go like this:

- The 2nd day of each CrossFit 3/1 cycle will be my MEBB day (i.e.: WOD, MEBB, WOD, Rest, Repeat).
- The MEBB days will rotate like this
1) BS: 5-5-5-3-3-3
2) OS: 5-5-5-3-3-3
3) DL: 5-5-5-3-3-3
4) BS: 3-3-3-1-1-1
5) OS: 3-3-3-1-1-1
6) DL: 3-3-3-1-1-1

About this time (Nov 16), there is a Powerlifting competition on base that I'll be partipating in. This will give me an opportunity to see how much of an improvement I've made on my 1RM for full-range Back Squat and Deadlift.

Will I see a significant difference? I have no idea, but thus far, nothing CrossFit has led me astray. Only time will tell...

And I finally gave in and bought a pair of weightlifting shoes. How much will they help? I don't have an answer for that yet, although almost every serious CrossFitter swears by them. Once again, only time will tell...

CrossFit - 21Oct (pm)


21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups

Total Time: 26:24

Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.

Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.

Swimming - 21Oct (am)

Swam 30-min. Worked on my kicking some more with the damn kickboard. Alternated freestyle, kickboard, and breast stroke.

My last freestyle 100 was in 1:45...that's pretty fast for me. I guess the kickboard is working a bit.

Total Time: 29:45

Saturday, October 20, 2007

CrossFit - 20Oct (pm)

CrossFit Total

1 Rep Max of
- Back Squat
- Shoulder Press
- Deadlift

Well, what can I say. This was probably one of the worst workouts I've had in a while. I was pumped to do this all day; as soon as I got into the gym and got under the weight, everything went to shit. We decided that we were going to go ALL the way down on our squats - something we haven't been emphasizing enough. It just started badly there and just kept sliding downhill. On the Press, 135-lbs felt easy, then I failed on 145...not like I couldn't just lock out, I couldn't even get the bar off my chest. I managed to get it on a second try but BARELY. Then the BEST part of the night: Deadlift. Yeah, I struggled with 315 and had to take 2 tries at 375-lbs...I got the second one, but it was ugly and I'm surprised I didn't hurt myself. So pretty much, I lifted less today on each lift and felt worse doing it.

I just don't know what was up. I could blame it on fatigue or mood or whatever, but that doesn't change the fact that it was just terrible. I REALLY need to start focusing on strength after the PRT next week.

Back Squat: 275
Shoulder Press: 145
Deadlift: 375

Friday, October 19, 2007

Running - 19Oct (pm)

CrossFit WOD was 10K, but since I've got the PRT coming up in 10 days or so, I decided to work on my speed. Did 1 mile warm up on the track (8:48), then 2 miles of run the straights and float the bends (13:50), then 1-mile cool down (7:42). Actually felt really good once I got started, especially the cool down lap, I could tell it was fast, but I felt pretty smooth. I guess the 1/2 mary and 10-miler helped out quite a bit.

Total Time: 30:20

Thursday, October 18, 2007

Swimming - 18Oct (pm)

Swam for 30 minutes. Focused on my kick using the kickboard. Feeling a little bit better, but this is going to take some time.

Wednesday, October 17, 2007

CrossFit - 17Oct (pm)



- 95-lbs Thrusters
- Pullups

My previous record was 4:21...

Total Time: 3:57 ANOTHER PR!

Tuesday, October 16, 2007

Running - 16Oct (pm)

CrossFit and my running coincided today. My schedule called for a long run, and the WOD was running a 10K. I ended up running 8 miles total, half of which were on Ridgeline, a God-forsaken trail with hills so terrible one has been dubbed, "Glutton Hill." My 10K time was a decent 53:30, but considering I'm consistantly 30-seconds per mile slower on Ridgeline, and it was just part of a 8 mile run, I'm overall pretty happy.

Total Time: 1:10

Monday, October 15, 2007

CrossFit - 15Oct (pm)


3 Rounds for time

- Run 400m
- 21 x 55lbs kettlebell swings
- 12 Pullups

Previous best was 11:22 in July...lets see if I can go sub 10:30!

Total Time: 10:13 WOOT!

Swimming - 15Oct (am)

Swam 900m alternating between freestyle, breast stroke, and CSS. Felt pretty crappy: my abs and lower back are still shot, not to mention my arms, legs...well, everything.

Total Time: 23:50

Rest Day - 14Oct

Full rest day today. Just played with handstands a little bit.

CrossFit - 13Oct (pm)

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Completed: 8 sets + 10 squats + 5 pullups;
Then finished the 9th set at 20:49

Friday, October 12, 2007

CrossFit - 12Oct (pm)


- Run 1 mile
- 100 pullups
- 200 pushups
- 300 squats
- Run 1 mile

First mile was 6:05...Got crushed in the gym portion. Wasted 2 minutes waiting for a damn pullup bar (I should've stopped my watch, UGH) in Globo-Gym Headquarters on base. After that, did 10 sets of 10/20/30. Had a REALLY hard time breathing towards the felt like what I would imagine exercise-induced asthma feels like. But it's just the deepest oxygen debt I've ever experienced.

I completed Murph last time in 36-flat...this last week has been rough, plus converting to the Zone is still wreaking havok on my body a bit. I'm not too upset with the overall result, just shocked that I lost so much time due to fatigue.

Total Time: 43:58

Biking - 12Oct (am)

VERY easy ride. Just tried to spin at a decent cadence and get the blood flowing. Linda really took alot out of me yesterday. 8.48 miles.

Total Time: 33:02

CrossFit - 11Oct07


- Deadlift: 1.5 x Bodyweight (275)
- Bench Press: 1 x Bodyweight (185)
- Cleans: 3/4 x Bodyweight (135)

I REALLY hate the "Three Bars of Death," my power-weight ratio sucks so bad, especially on the bench, that this becomes a really long evolution. There were 4 of us rotating through, so the total time is a little bit high, but I don't think it'd be more than an extra 10 minutes. Who knows though. The only good thing is that I did more weight on the bench (since I weigh more), and I only needed a spot on maybe 5 reps - MUCH better than last time.

Total Time: 1-hour

Running - 11Oct (am)

Did 5.88 miles with 3 x 4-minutes at 5K pace. Felt so-so, still tired from the race.

Total Time: 50:00

Swimming - 10Oct (pm)

Swam, switching between freestyle, breast-, and CSS. I lost count of my laps, but it was a fairly easy/moderate pace.

Total Time: 30 min

Biking - 10Oct (am)

Rode 12.83 miles. Felt OK, kinda rusty. My new seat feels better at least - not wonderful, but better.

Total Time: 47:53

Tuesday, October 9, 2007

CrossFit - 9Oct (pm)

Immediately after the pullup WOD, I did the workout for today.

- 50 Squats
- 100 Jump Rope

This one was a perfect example of "Painfully Simple, Simply Painful."

Total Time: 11:22

CrossFit - 9Oct (pm)

Did yesterday's WOD


45-, 55-, 70-, 80-, 90- (PR!), 100- (F), 95- (PR Again!), 100- (F), 95-lbs

Previous max was 85-lbs. Not a huge improvement, but I'm happy with it.

Running - 8Oct (am)

Ran a slow 4 miles this morning. Felt pretty stiff and a bit sore - too much running this week. Stride smoothed out along the way and pace went from 10:00 down to around 8:45. No running for a few days, I'll bike and swim, but my legs need a rest from the pounding.

Total Time: 37:00

Sunday, October 7, 2007

CrossFit - 7Oct (pm)

At the ultimate baby-Globo Gym ever in my hotel in D.C. I had to throw together a workout. Ended up doing

- 25-lbs Dumbell Thrusters
- Pullups
- Bench Dips (Hands on two benchs with feet on a third bench)

I didn't time myself...but I was definately rusty on the CrossFit stuff. Ugh!

Army 10-Miler - 7Oct (am)

Finished the Army 10-Miler in 1:13:37, a 7:20 minutes per mile pace - right on target for my goal. I definately could've gone 5-10 seconds per mile faster, but I'm glad I stuck to my race plan. I felt really good the whole way and passed people the entire second half of the race. I was extremely impressed with how organized the event was and will definately run this race again.

So, even though I run alot less total mileage than I previously did, my pace was actually a little bit better this time around than in the Army 10-mile Qualifier that I ran in May. I guess Coach Glassman is on to something... :-)

My overall ranking was #1127 out of 17,633 runners. Not too bad, I'm definately happy with it. Next time I run it, I'll be in the top 1,000.

Running - 7Oct (5am)

Rolled out of bed and did a really easy 10-minute run around the block to get the blood flowing before today's race.

Running - 6Oct (am)

Last little shakeout run before tomorrow's race. Did 3.5 miles with a quick 1/2-mile at 10-mile pace towards the end. Focused on staying smooth and relaxed. Legs are feeling GREAT!

Total Time: 30:06

Rest Day - 5Oct

Rest Day today, flew into Washington D.C. to get settled in for the race!

Running - 4Oct (am)

Did 3.5 miles with 2 x 1/2-mile at 10-mile race pace to keep the muscle memory in my legs.

Total Time: 28:17

Running - 3Oct (am)

5 1/2 miles. Felt great! Legs are starting to feel springy.

Total Time: 46:17

Running/Swimming - 2Oct (pm)

Easy 1 mile jog to the pool. Swam about 1,000-meters, then jogged back home - another mile. Felt really good.

Running - 2Oct (am)

Ran 3 miles, no idea of the time. Pace was easy-moderate.

Rest Day - 1Oct

Rest Day #2. It's amazing how you start to feel guilty after missing just 2 days, even if they're planned!

Rest Day - 30Sept

First of 2 rest days this week to start my taper and to let my body catch up. It feels great to be back in the good ol' U S of A!

Running - 29Sept (am)

Did 8.5 miles with 3 x 1/2 mile at 10-mile race pace. Felt alright, flying back to the States today!

Total Time: 1:12:30

Friday, September 28, 2007

CrossFit - 28Sept (pm)


5 Rounds for time
- 95-lbs Shoulder Press x 5
- 95-lbs Push Press x 10
- 95-lbs Push Jerk x 15

Total Time: 18:52

Biking - 28Sept (am)

Did 18.27 miles at a pretty steady pace. Felt the best I've felt on the bike in awhile. I guess my body is finally starting to adapt to the workload.

Total Time: 1:04:38

Thursday, September 27, 2007

CrossFit - 27Sept (pm)


As many rounds possible in 20 minutes:
- Run 400m
- Pullups (Maximum reps without letting go of the bar)

Results: 7 x 400m + 200m; Pullups: 21/17/13/11/10/10/10 = 92

Swimming - 27Sept (am)

Did 1600m switching between freestyle/Combat Swimmer Stroke (CSS)/Breast Stroke every 100m. I would say that my freestyle is coming along slowly (very slowly) but I still need ALOT of work with all the strokes. That's OK, I've got nothing but time.

Total Time: 42:30

Crossfit - 26Sept (pm)

Since today's WOD was a 5k and I ran this morning, I made up my own workout.

3 rounds
- 25 Double Unders
- 15 Ring Dips

I chose these exercises because they are areas where I feel I need some improvement (ESPECIALLY the Double Unders). I actually was pretty good, as I got into the workout and started getting a decent rhythm with the jump rope (I actually got 5 consecutive!) I started to feel that all-to-familiar full body O2 debt. Good times!

Total Time: 12:47

Wednesday, September 26, 2007

Fartlek - 26Sept (am)

5.5 miles doing an ascending Fartlek (30sec, 60sec, 90 sec, 3 min, 3 min, 90 sec, 60 sec, 30 sec) with equal time for rest. Felt really good this morning.

Total Time: 44:34

Tuesday, September 25, 2007

Crossfit - 25Sept (pm)

Today's WOD

-15 x 95-lbs
Sumo Deadlift High Pulls
-15 x 95-lbs

WOW, what a workout. I'm pretty happy with myself after this one. Ken and I were rep for rep until the last set, made for a great race and really helped to push it. Pullups tomorrow???

Total Time: 15:46

Biking - 25Sept (am)

15.82 miles. Today felt kinda rough getting up and out the door, but once I got started, it seemed a bit easier than usual to maintain a solid pace. Good solid distance workout.

Total Time: 57:39

Monday, September 24, 2007

Swimming - 24Sept (pm)

1000-meters. Another crappy swim. I'm really starting to dislike the damn pool. It's just so counterintuitive to me. Everything else I've ever done, the more you do it, the better you get. Not with me and swimming. I really need to find a coach to TEACH me how to swim. Until then, it's still a good workout since it's like pulling a brick through mud.

Total Time: 28:50

Running - 24Sept (am)

Long run - 8-miles:

2-miles warm-up/steady pace, 2 miles at about 10-mile race pace, 1-mile recovery, 2-miles at 10-mile pace, 1 mile cool down.

Total time: 1:08:29

Sunday, September 23, 2007

Muscle-ups - 23Sept (pm)

Today's WOD:

- 30 Muscle-ups for time.

Today was a great day for all of us. Nate and Ken both got their first Ring Muscle-ups. Nate's face was PRICELESS! I really wish we'd had a camera for that one. It'll be alright, we'll get some videos of them soon enough!

I did today's workout on a "V-bar" (the bar on the crossover machine that, surprise surprise, looks like a "V"). Started off doing 2 sets of 5 consecutive then broke it down into sets of 3, 2, or 1. I was almost under 9 minutes, but just ran out of juice and failed twice before taking a few second rest before hitting the final one.

Total Time: 9:26 (previous best was 16:00)

Saturday, September 22, 2007

"Isabel" - Sept22 (pm)

30 Reps
- 135-lbs Snatch (Subbed 95-lbs)

I decided to "only" do 95-lbs for this workout today because, quite frankly, my technique with this exercise is garbage. In my opinion, since this is such a technical skill to master, a lighter weight made more sense. I would hate to just "muscle it up" on all these workouts and then one day get to the point where I could no longer do that, then I'd be forced to go way down in weight and re-learn the correct technique.

That's not to say that this wasn't tough, especially after yesterday, but it definately wasn't the hardest CrossFit workout ever, not even by a long shot. But I'm OK with that...Skill development is an important aspect of CrossFit, and is one that I'm dedicated to improving on.

Total Time: 7:39

Bike - 22Sept (am)

Did a long-ish bike ride this morning, 17.01 miles.

Total Time: 1:02:40

Friday, September 21, 2007

"Grace" - 21Sept (pm)

30 reps
- 135-lbs
Clean and Jerk

I made sure to go all the way down (ass to ground, as they say) on the Cleans. The Jerks got ugly towards the end, but I got'er done.

I was happy with my time until I looked at the CrossFit comments page for today. It seems like EVERYONE beat me today. Usually I'm securely in the upper-middle pack, but today I feel like a damn rookie looking at the other times. I realize that it doesn't matter what some anonymous person on the internet "did," but it just irks me a little bit. Oh well, I definately put out today; hell, I even failed on 2 of the reps during the workout (no, I didn't count those in the 30).

Total Time: 11:13

Running - 21Sept (am)

Was pressed for time this morning because I had to be at work extra early. Ended up doing a 4 mile Fartlek run. Fartlek is Swedish and literally means "speed play." Basically, I did random distance intervals at a faster pace (from 1-mile pace, up to about 10-mile pace) followed by approximately equal rest.

Total Time: 32:18

Rest Day - 20Sept

Nothing, nada, zip, zilch! Full rest day today.

Wednesday, September 19, 2007

"Michael" - 19Sept (pm)

3 rounds:

- Run 800m
- 50
Back Extensions
- 50 Situps

First 800 was in 2:48, 2nd was in 3:00, 3rd was 3:05. Not too bad. Broke the Back Ext. up into 30/25 for all 3 sets; the situps were done straight through.

Total Time: 21:06

Swimming - 19Sept (am)

Swim 1500m, freestyle only. Focused on keeping a constant kick rhythm. Shaved about 3 minutes off my best time.

Total Time: 39:56

Tuesday, September 18, 2007

18Sept (pm)

Today's WOD was supposed to be

- Row 2km
- 50
Wall Ball Shots, 20-lbs
- Row 1km
- 35 Wall Ball Shots, 20-lbs
- Row 500m
- 25 Wall Ball Shots, 20-lbs

However, since we don't have rowers here, nor do we have 20-lbs medicine balls, we ended up subbing 400m of running for every 500m of rowing (about equivalent times), and we used a 25-lbs medicine ball (ouch!).

My 1st mile was 6:05, my 800m run was 3-flat, and the last 1/4 mile was 1:31. 6 min/mile pace the whole way, exactly my goal.

Total Time: 20:06

"Diane" - 17Sept (pm)

21-15-9 of:
- 225-lbs Deadlifts
- Handstand pushups (wall supported)

Ken and I shared a bar, so we were breaking up the sets to work in with each other (11/10 reps, 8/7, 9 straight); cost me about a minute, minute and a half tops. The deadlifts were pretty tough, but I felt alot better about my HSPU than in the past. I was going pretty deep (not quite touching the nose to the deck, but trying my ass of to get down that far). The first 6 or so were legs off the wall for the pushup, touch again to regain balance, and then go back to unsupported. Big difference (obviously) but I'm trying to slowly work my way up to full sets completely unsupported.

Do the math real quick: the total weight moved with the Deadlifts alone was 10,125-lbs (!!!!) in just over 12 minutes. Not to mention the 45 HSPU at bodyweight. I moved nearly 20,000-lbs in this workout. Now THAT is power output! Gotta love CrossFit!

Total Time: 12:43

Sunday, September 16, 2007

Swimming - 16Sept (pm)

Did 1600 meters freestyle. The plan was to go 2,400 meters, but I got kicked out of the pool due to a thunderstorm looming in the distance. Oh well, I'm still just a brick with arms and legs.

Total Time: 44:32

Saturday, September 15, 2007


I finally did it! I was out back playing on the rings and got my first full RING MUSCLE UP!!!! Check out the video!!!!

I'm not really sure I believe it yet...I knew I was close but to actually do it, DAMN! What a great way to end the week!

Cleans - 15Sept (pm)

3-3-3-3-3 Cleans

185 (PR)

Pretty good day, legs really started to loose it towards the end...but still got a PR. And on the last rep, I added a Jerk, so I can officially say I did a 185-lbs C&J(also a PR...WOOT!)

Swimming - 15Sept (am)

Right after the 10-miler I went over to the pool where they were having a 500-yard race. It turned out to be more of a Fun Swim...kinda like a 1-mile fun run. The race was 100yds freestyle, 100yds breast stroke, 100yds backstroke, 100yds elementary backstroke, and 100yds butterfly. Talk about ugly...I love the water, but just don't have any technical skills. I guess it's a good thing though, because that just means I'll get faster. Even though I was dead last, it was still fun, which I guess really is the point.

Total Time: 14:42

Distance Run - 15Sept (am)

Supposed to be an easy 10 miles, turns out my legs were pretty shot after last night's jump rope fest. Felt pretty crappy after 2 miles, and it only got worse. Hung in there to finish though, good mental workout too.

Total Time: 1:32:08 (9:12 min/mile pace)

Friday, September 14, 2007

Rhythm...I have none - 14Sept (pm)

Today's WOD:

3 sets:
- 50 Jump Rope
Double Unders
- 75
Air Squats

I learned today that I REALLY can't jump rope. I can do single unders fairly well, but double unders....Fuggetaboutit! I could get like 1 every 4 jumps. Then I'd smack my shins (leaving a nice welt) and have to start over. I wanted to just do like 4x single unders midway through...but I "persevered" and finished in the slowest time in history.

Total Time: 29:00

Biking - 14Sept (am)

Easy aerobic ride this morning. 13.63 miles.

Total Time: 54:35

Thursday, September 13, 2007

Swimming - 13Sept (pm)

After Crossfit, swam 1k - all freestyle. Worked on increaing my strokes per breath from 3 strokes to 5 strokes. Made for some tough work...I'll become a fish yet!

Total Time 24:36

I also weighed myself tonight. A respectable 184-lbs...down from 192-lbs. Right on pace, 2-lbs per week with a strict 2200 calorie diet. My Fat-Carb-Protein ratio hovers around 25-50-25. Only 4-lbs to go in 2 weeks. Then I've got 1 week to stabilize back at 3000 calories before the Army 10-miler.

Fat Fran - 13Sept (pm)

No workout this morning, decided my body needed an extra 12 hours of rest after the pounding last week.

Welp, I'm proud to say that I called it - today's Crossfit WOD was "Fat" Fran:

Sets of 15-12-9 for time
- 135-lbs Thrusters
- 45-lbs weighted Pullups

What a classic Crossfit workout! So horrible yet it manifests great physiologic adaptations. Heavy-ass weights and fairly high reps. UGH! My goal was to beat 8:30 - for no real reason, just what I thought I should be able to do it in based on my 4:20 Fran...I was wrong...

Total Time: 10:28

Wednesday, September 12, 2007

Rest Day - 12Sept

As per my 7-1 schedule, today was a total day of rest. Work was hell, so no mental rest, and I'm sure I covered a solid 8 miles on foot throughout the day, but at least I didn't work out.

Here's a little light reading about Crossfit's designer Girls: Angie, Barbara, Chelsea, Diane, Elizabeth, and last but DEFINATELY not least - Fran.

I felt it was appropriate considering every muscle in my back is on fire and I have a feeling I'll be lucky enough to spend some quality time with one of these beautiful yet brutal ladies sometime this week.

Tuesday, September 11, 2007

Never Forget!

On the 6th anniversary of the worst attack on American soil since Pearl Harbor, I feel the need to post a rant. Every day, the American public bashes Bush, bashes the Republicans, bashes the government for the war in Iraq. For Soldiers, Marines, Sailors, and Airmen dying. Claiming it's about money or oil or power or whatever BULLSHIT reason the media chooses to feed to its Lemmings. Let's not forget the heinous and senseless MURDER of 3,000+ innocents. For what?! Because they were "infidels"? Because the predominant religion in America is Christianity? What about the Muslims that were in the Towers when they went down? Were they infidels too? Or were they "martyrs"? No! Everyone that lost their life in those buildings were Americans! THAT is why this Global War on Terrorism started. Because of the senseless brutality 19 men rained down on the streets of New York, in Washington D.C., and in Pennsylvania.

Today, September 11, 2007, EVERYONE will remember that tragic morning. They will remember where they were, what they were doing, what song was on the radio. But then tomorrow will come, and the American public will forget until next year. It's a sad but true fact of life...people are selfish and what didn't directly affect them doesn't REALLY matter.

God Bless the families that lost loved ones, those that are still grieving, those that are still searching for answers. God Bless the NYPD, FDNY, military, and civilians who were there and those that still serve today. When you see a pubic servant, ANYTIME of the year, just stop and thank them.

Know that there are still people out there who remember EVERY DAY and continue to do their small part to see that nothing like this ever happens again.

I know there are tons of videos out there, but I just thought I'd share This One.


God Bless

Crossfit - 11Sept (pm)

3 sets for time:
- 50 pullups
- 21 Deadlifts, 185-lbs

Time: 23:50

Felt pretty sluggish today, amazing change from yesterday...Oh well

Nate rocked it today, made me feel like a biotch!

Tempo Run - 11Sept (am)

Tough run this morning. Woke up at 3am before work, did a mile warmup then 3 miles at tempo pace (7:15 pace), then 1 mile cool down. Man I hate getting up early, UGH!

Total Time: 40:48

Monday, September 10, 2007

Shoulder Day - 10Sept (pm)

Check out THIS VIDEO to see the WOD.

Shoulder Press 1-1-1-1-1
160 (Fail)

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

GREAT DAY TODAY! I still really hate strict shoulder press, but I'm definately getting stronger on the "explosive" lifts. I obviously should've started higher, but I ended up right around my 3- and 5-Rep maxes for Push Press and Push Jerk.

Today was a tribute to my friend Matt, "You wanna put on 2 10's?"..."Nah, that's ugly, let's just throw on the 25's!"

Endurance Ride - 10Sept (am)

This morning, I rode my Quintana Roo Kilo. Covered 20 miles in 1:18, a 15.5mph pace. Looking at those numbers, it seems so slow, but it was windy as hell and the hills here suck. And I'm still tired from the 1/2...oh well, keep riding.

Total: 1:18 (20 miles)

Sunday, September 9, 2007

Front Squats - 9Sept (pm)


Build up to max 1-rep weight.
225 (Fail)
235 (Personal Record)
240 (Fail)

Swimming - 9Sept (am)

Swam 2k in the pool - all freestyle. I really think I'm one of the world's worst swimmers. I'm working on it...but it certainly takes some patience.

Total Time: 55 min

Filthy Fifty - 8Sept (pm)

For time:
- 50 Box Jumps, 24" box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs (subbed 45-lbs KB since I only had a 30 and 45)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45-lbs
- 50 Back Extensions
- 50 Wall Ball shots, 20-lbs ball (subbed 15-lbs ball-didn't have 20-lbs ball)
- 50 Burpees
- 50 Double Unders (Subbed 100 Single Unders instead)

Total Time: 31:11

1/2 Mary - 8Sept (am)

Yesterday was a small half marathon (13.1 miles) on base which I was using as a training run for the upcoming Army 10-Miler in Washington D.C. on October 7.

I'll admit it, I've been pretty slack in my distance training: only running 8 miles a couple times in the last 2 months mixed with the occasional 45 minute bike ride and 30 minute swims. But I have been following the Crossfit WODs religiously. So the point of this run was to help build some strength and give me an accurate gauge of my fitness.

The plan was to run around 8:30-9:00 minutes per mile (my approximate full-marathon pace) for the duration of the run, and see where that put me. I ended up finishing 7th overall in 1:50, an average pace of 8:24 mpm. While I'm not in the same distance running shape as I was 3 months ago, I'm carrying an extra 15 lbs of muscle (yes, it's really muscle) and overall this felt fairly smooth and easy until after the 10th mile. I've got the confidence I needed going into next month's race.