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