Thursday, January 31, 2008

CrossFit - 31Jan (pm)

200th post, a bit of a milestone. I think that's one of CrossFit's significant advantages over other programs/routines: the constant variety allows for alot of intensity 5 or 6 days per week without leading to any overuse injuries. When I was a "runner," I don't think I ever made it more than 6 months without some kind of injury - whether it was ITBS, sore hip/back/ whatever. I'm nearing my one year mark, and I haven't had any training-related injuries that have force me to curtail my training. Chalk up one more for CrossFit and Coach Glassman.


Overhead Squats
150 x 15

Shaky as hell, but a little grunting goes a long way!

Today's WOD:
- 15 Deadlifts, 225-lbs
- 15 Handstand Push-ups
- 15 Pull-ups
- 15 Thrusters, 95-lbs

Talk about a kick in the nuts. I was reduced to 3s, 2s, and 1s on the HSPUs after the 1st round. Nose-to-deck on every rep, but man, was it rough. Pull-ups were the only thing that felt really good. The DLs weren't too bad, but I used a standard overhand grip so grip-strength started to become an issue on the last set.

Time: 25:xx (will update tomorrow when I can find my watch)

Rest Day- 30Jan

Ah, the coveted rest day. I'm making a resolution to get as much sleep as my body needs on these two days off. I've gotta try to at least get 3 nights of 8+ hours of sleep per week.

And back to my rest day ritual of inspirational quotes, from Robb Wolf's site, "What if you are drunk and you just took a whopping dose of Ecstasy…and 10 of the hottest members of whatever sex you are into walk into the room with you and insist on having their way with you. Refined carbs are analogous to an alcohol soaked Ecstasy binge at the PlayBoy Mansion."

How's that for the truth! Damnit, I so want some damn Oreos, but NO! No Oreos, no ecstasy, no alcohol, and definately no PlayBoy mansion.

Tuesday, January 29, 2008

CrossFit - 29Jan (pm)


Overhead Squats
145 x 15

This was terrible today. Really struggled starting at rep 8. Hopefully, it's just general fatigue and I'll bounce back once my body stabilizes.


30 reps, Clean and Jerk 135-lbs (anyhow workout)

This time I did power cleans instead of squat cleans. Broke it up into sets of 5.

Really rough day at work today - busted my ass for 12 hours straight in the sun. I just feel really tired and cranky now. I think it's a combination of the lack of sleep, different work schedule, and sugar withdrawals. Hopefully, I'll be able to rest up and come back recharged after my 2 days off.

Time: 6:50

Monday, January 28, 2008

MEBB - 28Jan (pm)

Starting Strength "B" workout.

Again, I was just really tired going into the gym. Felt OK until the cleans. I think it's time to go back down to power cleans instead of full cleans.

Back Squat: 265 x 3 x 5 (VERY slow, but got all reps)
Shoulder Press: 110 x 3 x 5 (OK speed, bar got away out front a few times which made it tougher)
Cleans: I did the warm-up and then only did 1 x 195 and just didn't have the explosiveness in me.

I just really need to try to get more sleep, hopefully my body will adjust to being back on day shift soon.

Sunday, January 27, 2008

CrossFit - 27Jan (pm)


Overhead Squats
140 x 15

Forgot my lifting shoes today and had to wear my Nike Frees, definitely NOT a good shoe for OHS. Regardless, today felt easier than 135-lbs, so that's encouraging!

- Run 400-meters
- 21 KB Swings, 55-lbs
- 12 Pull-ups

I didn't push the runs as hard as I should've, but I was pretty tired today after my first day on day shift in the sun. Oh well, it's still a PR by 2 seconds...Haha!

Time: 9:32

Pushups - 27Jan (am)

During work, did a set of Tabata Push-ups with my ~7-lbs vest on.

15 Reps x 8 sets

Rest Day - 26Jan

Shoulders are totally sore from the muscle-ups yesterday. Good ol' rest days.

Friday, January 25, 2008

CrossFit - 25Jan (pm)

Pre: Overhead Squats

15 x 135-lbs

This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!

"Nasty Girls"

3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs

Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.

Time: 12:33

Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.

1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)

This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!

Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!

Thursday, January 24, 2008

MEBB - 24Jan (am)

Back Squat 255 x 3 x 5 (Bar Speed Slow)
Bench Press 195 x 3 x 5 (1st set very tough, Bar Speed Good after that)
Deadlift 285 x 1 x 5 (Lumbar good)

Afterwards ran 1.5 miles on a really hilly course with Stephan for his BUD/S screening test. Time was 11:15 and felt really easy.

Wednesday, January 23, 2008

CrossFit - 23Jan (am)

Overhead Squats
15 x 125-lbs

Very tough, shoulders still sore from last week. The lifting shoes REALLY helped though. 60-lbs away from the birthday goal...

Run 4 x 400m w/ 2:00 rest between intervals.

1:18 (OUCH!)

That last interval was U-G-L-Y! I was flailing all over the place. I hate this workout...just enough rest to allow me push myself into the ground harder than any other (except Fran...).

Total Time: 10:52

Tuesday, January 22, 2008

Rest Day - 22Jan

Shoulders are a bit sore today. The last week was pretty shoulder intensive, even without the OHS. My abs are pretty wrecked from the L-Pull-ups as well. Good times...!

Monday, January 21, 2008

CrossFit - 21Jan (pm)

In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.

Today's WOD:
Max rounds in 20 minutes

- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges

Total Rounds: 9

Running - 21Jan (am)

8 x 200 @ 800m pace w/ 200m jog recovery (1:20) 1:2 work/rest ratio


Wasn't blazing fast, but felt smooth. With WU and CD, total distance was 3.5 miles.

Sunday, January 20, 2008

MEBB - 20Jan (pm)

Starting Strength "B" workout

Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)

Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.

Saturday, January 19, 2008

CrossFit - 19Jan (pm)

Only got about 4 hours of sleep before I had to get up. Will try to take a nap later...

5 Rounds for time
- 400m run
- 15 Overhead Squats, 95-lbs

Decided to play it smart and limit my runs to 1:45 each. It definately paid off, all sets of OHS were unbroken and each run was between 1:43-1:45 and this didn't feel nearly as bad as last time. My previous PR was 21:25...a 4+ minute improvement in 2 months. Not too bad.

Total Time: 17:07

Afterwards, I did an additional set of 15 OHS with 105-lbs. At the end of every 1 and 3 day I plan on adding 10-lbs to the OHS and shooting for 15 reps. Eventually, I'll be up to 15 reps of bodyweight OHS.

Running - 19Jan (am)

Did a 3.23 mile run this morning with 8 sets of Tabata intervals (20 seconds sprinting/10 seconds light jogging). It felt pretty good, the last 3 intervals always hurt, but I felt like I was able to keep a quick cadence until the end.

Total Time: 26:19 (Avg pace - 8:08 mpm)

Rest Day - 18Jan

Good ol' rest day.

Thursday, January 17, 2008

CrossFit - 17Jan


5 Rounds of max reps:
- Bodyweight Bench Press, 185-lbs
- Pull-ups

My bench press has really improved since starting the Starting Strength program, I couldn't believe it when I got 10 reps on the first set! My hands are still torn up from the pull-up workout a few days ago and my pull-ups today suffered badly from a lack of grip. I couldn't get any good momentum going because I was only able to hold onto the bar with my fingers. Oh well, at least the bench press was markedly improved.

Total: 45/61 (107)

Afterwards I did 3 sets of 15 Overhead Squats. They felt really good with the bar, slow and steady improvements...


Wednesday, January 16, 2008

MEBB - 16Jan (am)

Back on the Starting Strength program. Workout "A"

- Back Squat 235 x 3 x 5 (Bar speed OK)
- Bench Press 165 x 3 x 5 (Bar speed good)
- Deadlift 275 x 1 x 5 (Good lumbar curve)

Felt good to get back into the program, I started off low enough that I should be able to get back to my previous weights fairly quickly.

Tuesday, January 15, 2008

CrossFit - 15Jan

"Filthy Fifty"

- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders

Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.

Total Time: 35:55

Monday, January 14, 2008

Rest Day - 14Jan

My hands definitely needed today off. Not like they'll heal anytime soon, but oh well.

CrossFit - 13Jan

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.

My kipping pull-ups are coming along nicely. Definitely an improvement from last time. The only thing I hate about this workout is that it tears my hands to shreds every time. Oh well, hopefully they'll heal stronger so it doesn't happen as bad next time!

Total: 14 Rounds + 10 Pull-ups (115 total)

CrossFit - 12Jan

Back on the rock...ugh!

Today's WOD:

- 135-lbs Cleans
- Ring Dips

Ouch! Definately on my list of Top 10 hardest WODs. High rep cleans are devastating! And ring dips aren't exactly a picnic!

Total Time: 16:14

Rest Day - 11Dec

Flew from San Jose back to Jacksonville...our vacation is almost officially over. :-(

Snowboarding - 10Jan

Nate and I drove to Lake Tahoe to try our hands at snowboarding for the first time.

We took a beginner class and then ended up boarding for 6+ hours straight. Great stuff...I took some pretty good falls, but I guess that one benefit of snow, things don't hurt nearly as bad!

Sunday, January 13, 2008

CrossFit - 9Jan

While we were in San Fransisco, Nate and I went to visit Adrian at CF San Fransisco. What a bad ass gym! It's outside in a parking lot with a connex box, a tent, and a bunch of fabricated equipment. CrossFit once again proves it's potency by having 17 people show up for a workout at 6am on a cold and wet morning.

Did a warm-up consisting of double unders, squats, push-ups, pull-ups, and GHD.

We then went on to do the WOD. It was an interesting mix of Time- and Task-Oriented goals. We worked in 3-man teams to complete as many 155-lbs Deadlifts as possible in 12-minutes. The Task oriented portion was 1 team member would have to complete 15 Burpees before the next team member could begin Deadlifts. So the rotation went Deadlift, Burpees, rest, repeat... for 12-minutes.

We ended up getting around 215 reps on the the Deadlift...a pretty good score.

Afterwards, we did a cool down with some stretches and called it a day. It was great getting to meet everyone and to see Adrian again. My only reservation is that we didn't get to meet Kelly S. from CF San Fran. Oh well...I guess I have a reason to go back to Cali now (as if I needed one).

Rest Day - 8Jan

What a rest day! Nate and I drove up to the Sonoma valley for some wine tasting. We ended up getting totally hooked up with a mad discount and a few free bottles of wine! I highly recommend it to all wine lovers!

Saturday, January 12, 2008

CrossFit - 7Jan

Before leaving Santa Cruz, Nate and I decided that we just couldn't leave the CrossFit Mecca without doing a workout at HQ. So I contacted Annie and she highly encouraged us to come out. We thought our workouts were sufficient, were we wrong!

We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!

We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.

When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.

We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:

- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run

I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!

Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.

CrossFit Level 1 Cert Day 2 - 6Jan

Another great day! After reviewing all of our fundamental movements from yesterday, the trainers hit us hard before lunch with this WOD:

Max rounds in 20 minutes
- 95 lb thrusters, 10 reps
- 10 pull-ups
- 200 M run

Everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!

Nate and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better. Ian Carver of Sacramento owned the day though with a sickening 10 rounds!

After lunch and a few more lectures, the final ___ for the certification was a series of round robin stations, each focusing on a different skillset. The Burgener warm-up showed me how deficient my hamstring flexibility really is; it was almost impossible to get into a solid "below the knees" position. The L-sits were a definite eye opener into real ab strength. Adrian from CrossFit San Fransisco gave a great progression to teach the kipping pull-up and Robbie Miller gave some solid teaching points into the finer aspects of the muscle-up.

I just can't say enough of the entire experience! Was it worth the money? Absolutely...every penny. Did I learn anything? Hell yes, I only wish I could've gone sooner...I need to get back to the basics! Will I do a Level 2 cert? Count on it!

Tuesday, January 8, 2008

CF Cert Day 1 - 5Jan

Welp, Nate and I made it to down to CrossFit North Santa Cruz for the first day of the Level 1 Certification seminar.

We got to meet all the CrossFit celebrities: Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave...the list goes on and on. Getting to meet everyone at the cert was totally cool. It's great being part of the live community instead of just the virtual CF community.

We covered the 9 fundamental movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Highpull, and Medicine Ball Clean. The trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!

They then sent us through a round of Bottom-to-Bottom Tabata Squats. OUCH! The same 20s/10s protocol is followed, but the 10 seconds of rest are done in the "tight" bottom position. Nicole did them with us and did 20 squats each round. It's one thing to see it done on the videos, but to see it in person and try to keep up, yeah right! Talk about fast!

After lunch and some more lectures, we got to the "real" workout.

Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups

Nate and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!

Rest Day - 4Jan

Flying to CALLLIIIFOOORRNIAAA! WOOT! Nice storm in the bay area led to an interesting landing. I thought California was supposed to be sunny?!

Rest Day - 3Jan

Getting ready to rock at the CrossFit Level 1 Certification at Santa Cruz!

Wednesday, January 2, 2008

CrossFit - 2Jan (am)

150 Burpees for time.

I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.

Time: 15:30

Tuesday, January 1, 2008

CrossFit - 1Jan (am)

Happy New Year!

Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.

15, 15, 15, 15, 15, 9, 6, 6

Run Time: 23:49

CrossFit - 31Dec (am)

Made my own workout today since I'm at my parents' house and don't have kettlebells or a roman chair. Nate got me a Buddy Lee Hyper-rope, so what better time to make use of it?!

3 Rounds
- 50 Double Unders
- 25 Burpees

Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.

Time: 22:14

Rest Day - 29Dec

Travelling today back to the States for 2 weeks. WOOHOO! I can't wait to get home!

CrossFit - 28Dec (pm)

Run 5K

I went out too fast and ended up crashing.

Time: 23:12