Thursday, July 16, 2009

17Jul09

OK back on the bandwagon!

5 Rounds for time:
- 5 Clapping Pushups
- 10 Bench Press, 135 lbs
- 15 Double Unders

Time: 11:42

Monday, May 18, 2009

CrossFit - 18May09

Strength:
Deadlift - 405 x 5 (PR!!!)
Deadlift - 325 x 15 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)

Time: 4:33 (PR!!!)

Sunday, May 17, 2009

CrossFit - 17May09

Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Time: 9:33

BJJ - 17May09

Rolled with Brian for about 45 minutes working on escapes from the guard. Took it pretty easy since it was just the two of us.

Monday, May 11, 2009

CrossFit - 11May09

7 Rounds for time:
- 7 Thrusters, 135 lbs
- 7 Burpees

Time: 11:48

BJJ - 11May09

1 hour of grappling.

Worked on the rear naked choke and defense. Then sparred for 15 minutes in 3 minute intervals.

Strength - 11May09

Deadlift - 410 x 3 (PR!!!)

Sunday, May 10, 2009

BJJ - 10May09

1 hour of grappling.

Reviewed side control and Americana then sparred for ~30 minutes at various intervals.

Strength - 10May09

Back Squat - 315 x 5 (PR!!!)

Saturday, May 9, 2009

BJJ - 8May09

1 hour of grappling.

Friday, May 8, 2009

BJJ - 7May09

Practice #2 for the Navy vs. MC grappling tourney. 20 minutes drilling followed by 30 minutes of rolling.

Learned the 3 positions of side control, how to go into the mount, how to get out of side control, and the Americana submission.

BJJ - 6May09

Matt convinced me to enter a Navy vs. Marine Corps grappling tournament on the 14th, and today was the first practice. We spent about 30 minutes going over various beginner drills and then we did 4 rounds of rolling, 4 minutes each, with about a 2 minute rest in between.

Learned how to get out of an opponent's guard, how to transition to side control, and two sweeps from the guard.

CrossFit - 6May09

Strength:
Was supposed to work up to a 3RM on the Front Squat, but my legs were completely shot after the last two days of making up the Back Squat and Deadlift.

WOD:

(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups

Time: 5:28

Tuesday, May 5, 2009

CrossFit - 5May09

Still playing catchup from last week...

Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs

Total: 5 Rounds

Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.

Monday, May 4, 2009

Strength:
Box Squat - (270 + Green Bands = ~ 420 lbs at top) x 3 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Time: 8:56

Thursday, April 30, 2009

Strength:
Front Squat - 290 x 1 (PR!!!)

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Time: 11:10

Monday, April 27, 2009

CrossFit - 27Apr09

Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)

Skill Work:
Muscle Snatch - 160lbs (PR!!!)

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20

Sunday, April 26, 2009

CrossFit - 26Apr09

Missed yesterday's WOD because of a marathon workday.

WOD:
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups

Total Rounds: 4 + 400m run

Wasn't really feeling great going into this one, plus I hit the runs really hard because we've got the PRT coming up in 2 weeks. 5+ rounds is definitely possible with better execution.

Friday, April 24, 2009

CrossFit - 24Apr09

Strength:
Deadlift - 405 x 3 (PR!!!)
Deadlift - 315 x 15

WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight (190 lbs)
- 10 Ring Dips, 45 lbs
- 15 Double Unders

Time: 14:20

Really struggled with the Double Unders again, sigh.

Thursday, April 23, 2009

CrossFit - 23Apr09

Strength:
Box Squat - (285 + Green Bands = ~435) x 1 (PR!!!)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Time: 8:02 (PR!!!)

Tuesday, April 21, 2009

CrossFit - 21Apr09

"Danny"
AMRAP in 20 minutes:
- 30 Box Jump, 24"
- 20 reps Push Press, 115 lbs
- 30 Pull-ups

Total: 3 Rounds + 30 Box Jumps + 20 Push Presses

Monday, April 20, 2009

CrossFit 20Apr09

Strength:
Front Squat - 250 x 5 (PR!!!)

WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs

Time: 14:49

Sunday, April 19, 2009

CrossFit - 19Apr09

Strength:
Bench Press - (215 lbs + purple band over collars) x 5

Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps

Total: 7 Rounds + 5 HSPU

The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.

Friday, April 17, 2009

CrossFit - 17Apr09

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs
- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders

Time: 27:58 (PR!!!)

As always, the K2E, Burpees, and DUs took the most time. I REALLY need to start hitting the double unders hard, as they are woefully lacking.

Wednesday, April 15, 2009

CrossFit - 15Apr09

Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!

Skill Work:
Muscle Snatch - 155 (Tie PR)

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Time: 9:46

Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.

Monday, April 13, 2009

CrossFit - 13Apr09

Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 18 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.

Time: 21:21

Sunday, April 12, 2009

CrossFit - 12Apr09

Strength:
Front Squat - 265 x 3 (PR!!!)

Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs

Total: 6 Rounds + 2 OHS

Saturday, April 11, 2009

CrossFit - 11Apr09

Strength:
Bench Press - (185 + Blue Band) x 3 PR!!!

Skill Work:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders

WOD:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, 185 lbs
- 10 Ring Dips, 35 lbs

Time: 8:45

Thursday, April 9, 2009

CrossFit - 9Apr09

"Tabata This"

Complete 8 Rounds (20 seconds work/10 seconds rest) of each of the following 5 exercises with a 1 minute rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

- Pull-ups
- Squats
- Push-ups
- Sit-ups
- Rowing

Pull-ups: 10, 10, 10, 10, 10, 12, 12, 13
Push-ups: 12, 12, 12, 12, 12, 13, 13, 13
Sit-ups: 15, 15, 15, 15, 17, 17, 18, 18
Squats: 20, 20, 20, 20, 16, 15, 15, 15
Rowing: 6, 7, 8, 7, 8, 8, 7, 8
Total: 58

CrossFit - 8Apr09

Strength:
Deadlift - Fail 405

Skill Work:
Deadlift - 315 x 15 (PR!!!)

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

Time: 4:33

Tuesday, April 7, 2009

CrossFit - 7Apr09

Strength:
Back Squat - 295 x 5 (Felt pretty "easy" for a 5 RM, up 20 lbs next week)

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

4 penalties--->12 TGUs

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Time: 9:03

Sunday, April 5, 2009

CrossFit - 5Apr09

WOD:
"Barbara"
5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Rest precisely 3 minutes between rounds.

Round 1: 3:02 (PR)
Round 2: 3:15
Round 3: 3:06
Round 4: 3:10
Round 5: 3:12

Total Time: 27:48 (4+ min PR!!!)

My times for all 5 Rounds were faster than any previous round I had ever done on this workout; awesome day!

Saturday, April 4, 2009

CrossFit - 4Apr09

Strength:
Front Squat - 260 x 3 (PR!!!)

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs (Scaled to 135)
- 10 Ring Dips
- 15 Air Squats

Time: 10:24

I know I can do this with 155, but I just wasn't clicking today on the snatches. I'll go for it again in a couple of weeks.

CrossFit - 3Apr09

Strength:
Shoulder Press - (142 + Purple Bands) x 2 (PR but was going for 3 reps)

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 45 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Time: 5:57

Note: Tweaked a muscle in right side of my neck on the shoulder presses.

CrossFit - 1Apr09

2 Rounds of "Badger"
- 30 Squat Cleans, 95 lbs
- 30 Pull-ups
- Run 800 meters

Time: 24:14

Note to self, doing high rep squat cleans the day after heavy deadlifting is really counterproductive. I was limited solely by lower back fatigue and not by conditioning. I definitely want to do this WOD again in the near future.

Tuesday, March 31, 2009

CrossFit - 31Mar09

Strength:
Deadlift - 405 x 1 (PR!!!)

Deadlift - 305 x 15 (PR!)

Running:
800m x 1 - 2:55

CrossFit - 30Mar09

Strength:
Box Squats - [255 + Green Bands (~405 lbs at the top)] x 3 (PR!)

WOD:
1/2 Fran
21 Thrusters
21 Pullups
15 Thrusters

Time: 2:30

Good day on the squats, terrible day on the metcon.

Saturday, March 28, 2009

CrossFit - 28Mar09

"Nancy"
5 Rounds for Time:
- Run 400 meters
- 15 Overhead Squats, 95 lbs

Time: 14:30 (PR!!!)

Felt pretty good today, didn't push as hard as I should've on the runs, but still managed to set a significant PR.

CrossFit - 27Mar09

Starting to feel better, but still not very explosive.

Strength:

Clean & Jerk - 225 x 1; 245 x 1 (Fail)

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders (Randy had my sandbag, so subbed 2 x 25-lbs dumbells)
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Pull-ups: 12, 10, 10, 10, 10, 8, 8, 7 = 75
Cleans: 8, 8, 8, 7, 7, 6, 6, 6 = 56
Total = 131

CrossFit - 26Mar09

Still pretty tired and sore from last week and it definitely showed today.

Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)

WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups

Time: 11:20

This one was fun; sub-10 is doable for someone strong in HSPU.

Tuesday, March 24, 2009

Thermopylae!


Thermopylae from CrossFit Barbarian Fitness on Vimeo.

CrossFit - 24Mar09 (pm)



1900: Did today's WOD with Ed, Matt, and Randy.

"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups

Total Rounds: 11 + 5 HSPU (PR!!!)

Great day today. Still setting PRs, even on a tough day like today. Took about an hour nap after post-WOD breakfast.

Note: Tore open both hands (see picture...LOL).

CrossFit - 24Mar09 (am)

0630: Made up for yesterday's missed WOD.

Strength:
Deadlift - 395 x 3 (1 RM & 3RM PRs!!!)

WOD:
- 15 Deadlifts, 275 lbs
- Run 400 meters
- 12 Deadlifts, 275 lbs
- Run 400 meters
- 9 Deadlifts, 275 lbs
- Run 400 meters

Time: 8:31

Sunday, March 22, 2009

BJJ - 22Mar09

Spent about 45 minutes rolling and doing technique work with Matt and Randy.

CrossFit - 22Mar09

Strength:
Back Squat - 345 x 1 (Tie PR)

Skill Work:
Pistols

WOD:
"Last Ascent" (courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh

Time: 4:39

Friday, March 20, 2009

CrossFit - 20Mar09

Team Workout

As a 2-person team, complete the following exercises in order. Teams may divide the work any way they chose and may work on different exercises at the same time (e.g.: Member A does 25 pull-ups while Member B does 25 Air Squats, then they switch exercises). However, members MAY NOT do reps of the same exercise at the same time (read: Member A is either resting or doing Air Squats while Member B is doing Pull-ups). Also, the team may not start the next run until the entire couplet segment has been completed.

- Run 800 meters
- 200 Pull-ups
- 200 Air Squats
- Run 800 meters
- 150 Double Unders
- 150 Ring Dips
- Run 800 meters
- 100 Clapping Push-ups
- 100 Burpees
- Run 800 meters (With 45 lbs Sandbag)
- 50 Handstand Push-ups
- 50 Box Jumps
- Run 800 meters

Time: 1:02:35

Thursday, March 19, 2009

CrossFit - 19Mar09

Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.

Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.

WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs

Lost about 30 seconds changing out weights in the 2nd round.

Time: 8:16 (4+ min PR!)

Wednesday, March 18, 2009

CrossFit - 19Mar09

Strength:
Front Squat - 245 x 3 (PR!)

Skill Work:
Row 500-meters - 1:28.5 (PR!!!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees

Time: 7:00

Tuesday, March 17, 2009

CrossFit - 17Mar09

Strength:
Shoulder Press - [140 + Purple Bands] x 3 (PR!)

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Time: 16:36

Sunday, March 15, 2009

CrossFit - 15Mar09

Skill Work:
Double Unders - Max Reps in 2 minutes - 57

WOD:
AMRAP in 20 minutes:
- Five pull-ups
- Five ring dips
- 15 Sit-ups (Feet unanchored)

Total Rounds: 22 + 5 pullups

Saturday, March 14, 2009

CrossFit - 14Mar09

Strength:
Deadlift - 365 x 5 (PR!)

Skillwork:
Deadlift - 295 x 15

WOD:
"Grace"
For Time:
30 Reps, 135 lbs Clean & Jerk (Scaled down to 115 lbs)

Time: 2:49

Friday, March 13, 2009

CrossFit - 13Mar09

Strength:
Low (14") Box Squats w/ Bands - [245 + Green Bands (~395 lbs at the top)] x 3 PR!

Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds

WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Total: 6 Rounds + 5 Front Squats

Wednesday, March 11, 2009

CrossFit - 11Mar09

Strength Work:
Snatch - 155, 175, 190 (F)

WOD:
12-9-6
- Box Jumps, Mid-Thigh
- Knees-to-Elbows

Time: 1:44

Tuesday, March 10, 2009

CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

Monday, March 9, 2009

CrossFit - 9Mar09

Strength:
Shoulder Press - 160 x 1 (10 lbs PR - FINALLY!!! It took a year to break 150)

Skill:
Push Press
135 x 20 (Felt pretty easy - 20 lbs jump next week)

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight (190), Max Reps
- Pullups, Max Reps

Totals:

13/33
10/30
9/25
7/20 (Full gym, had to use the dip/pullup station which doesn't really allow much of a kip)
7/25

46/133 = 179 (Not a PR, but would've been if not for the 4th round)

I'm very happy with today. I only managed about 4 hours of sleep last night, but having Matt and Brian there really help me push it. I tied my previous Bench numbers on "Lynne," but I was using 5 more pounds. Ok, time for bed.

New Video!


Nick's Farewell WOD from Alex Europa on Vimeo

Saturday, March 7, 2009

CrossFit - 7Mar09

Strength:
Deadlift
385 x 3 (PR!)

Deadlift
Chose a weight that gets you between 15-20 reps
275 x 20 (Move up in weight next week)

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)

Time: 4:42

Friday, March 6, 2009

CrossFit - 6Mar09

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, PVC pipe
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Had to pay out with 20 Burpees...Grrr!

Strength:
Back Squat
275 x 5 (Not a PR, but pretty tough, left some in the tank for next week)

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Scaled down to 115 lbs for speed)

Time: 3:07 (Huge PR! 4+ minutes and 20 lbs)

Thursday, March 5, 2009

CrossFit - 5Mar09

"Nick"
5 Rounds For Time:
- Run 400 Meters
- 10 Thrusters, 95-lbs
- 10 Double Unders
- 10 Overhead Squats, 95-lbs
- 10 Burpees
- 10 Ring Dips

Time: 30:20

This was a fun one to send off Nick from the island with a bang. The Double Unders were the best I've ever done them...I'm attributing that to the jump rope that Nick brought, it was a bit heavier so it spun at a speed that matched my jumps better.

Tuesday, March 3, 2009

CrossFit - 3Mar09

Front Squat - 265 x 1 (Not a PR, but definitely a max effort; "Joshie" took alot out of me yesterday)

Squat Clean - 105 x 15

WOD:
"Quarter Gone Bad"
Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds

Totals:

Round 1: 7, 8, 9 = 24
Round 2: 7, 7, 8 = 22
Round 3: 7, 7, 8 = 22
Round 4: 7, 6, 8 = 21
Round 5: 7, 6, 8 = 21

Total: 110 (PR!!!)

PR's across the board...Good Day!

Monday, March 2, 2009

CrossFit - 2Mar09

"Joshie"
3 Rounds for Time:
- 21 Dumbell Snatches, Right Arm
- 21 L Pullups
- 21 Dumbell Snatches, Left Arm
- 21 L Pullups

Time: 33:49 (PR!)

CrossFit - 1Mar

Strength Work:
Shoulder Press - (130 + Purple Bands) x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps (Abmat)
- 50 Squats

Time: 4:33

Knocked out the pullups straight through (PR!!!)

Intermittent Fasting: 15 hours pre-WOD.

Saturday, February 28, 2009

CrossFit - 27Feb09


MuscleUp/Snatch/BoxJump WOD from Alex Europa on Vimeo.

WOD:

AMRAP in 20 minutes:

- 3 Muscle Ups
- 6 Power Snatches, 95-lbs
- 9 Box Jumps

Total: 10

I probably could've knocked out one or two more rounds if we had another barbell, but all in all this was a fun one.

Thursday, February 26, 2009

CrossFit - 26Feb09

"Fran"

21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 3:50

Didn't feel very nervous going into this workout today, which is unusual. That lack of intensity carried over into the workout, even though I set a 7 second PR. I didn't push nearly has hard during the round of 15 thrusters as I should have. I think sub-3:30 is possible on a good day, but sub-3 is a LONG way off.

Intermittent Fasting: Fasted for about 20 hours today (19 hours pre-workout), which felt pretty good.

ME Lower - 25Feb09

Max Effort Lower Body

12" Box Squats - (225+ Blue Bands = ~ 375 at the top) x 3; (235 + Blues) x 2 (Failed last rep)

Monday, February 23, 2009

CrossFit - 23Feb09

WOD:

For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters

Time: 20:23

I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.

Sunday, February 22, 2009

CrossFit - 22Feb09

Squat Clean - 95 lbs x 21 (Goal is 155 x 21)

WOD:
Death By Pull-ups

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.

Completed 20 Rounds + 13 = 213 Pull-ups (Tie PR!)

Tore off a small bit of skin on my right hand.

Saturday, February 21, 2009

FilFest '09


I finally managed to post all of my pictures from the Affiliate Gathering to my Flickr account.

Here is one of my favorites. I must've taken 50 pictures trying to emphasize the motion and speed of the lift. I think I got it with this one! As a side note, this kid was a stud and a definite future firebreather!

CrossFit - 21Feb09

Dynamic Effort Bench - 9x3x(115+Blue Band)

WOD:

15-12-9
- Thrusters, 115 lbs
- Deadlifts, 250 lbs

Time: 8:48

Friday, February 20, 2009

Pull-Up Competition - 19Feb09

They had a pull-up competition on base today. The rules are simple: any grip, full extension at the bottom, chin over the hands, no body part can touch the machine other than the hands, kipping is allowed.

The gym sets up a stand alone dip/pullup station (that wobbles if you pull too hard) in the hallway outside the gym entrance and we get started.

Andy, another CrossFitter with 50 pull-ups on a normal bar, managed 31 with a very minimal kip. I was 3rd from last and was forced to stop at 31 when my knee hit the back pad on the machine. Since Andy and I were tied, we had to go again (after about a 5 minute rest for each of us). This time he got 28 - again with a VERY minimal kip. I found a good circular kipping rhythm early and managed to get 40 (which is a PR, since it's only the 2nd time I've ever tried to max out).

I think there might be something to this CrossFit stuff...at least when it comes to pull-ups. ;-)

Tuesday, February 17, 2009

CrossFit - 17Feb09

Last day in the States...Damnit!

Shoulder Press - 135 x 3

Push Press - 135 x 15 (Goal is 21)

WOD:
21 - 15 - 9
- Ring Dips
- KB Swings, 55 lbs
- Burpees

Time: 8:03

Monday, February 16, 2009

CrossFit - 16Feb09

Max Effort Lower Body

Good Mornings - 215 x 3; 225 (Fail)

Squat Cleans - 15 x 95 lbs (Goal was 21, but this gym has fat bars and my grip was starting to fail. I didn't want to compromise the actual workout)

WOD:

- 10 Front Squats, Bodyweight (185 lbs)
- 30 Pullups
- 7 Front Squats, 185
- 21 Pullups
- 5 Front Squats, 185
- 15 Pullups

Time: 6:04

Sunday, February 15, 2009

CrossFit - 14Feb09

Team WOD at The Dammit Gym, St. Petersburg, FL

AMRAP in 10 minutes:

- 5 Burpees
- 10 Cleans, 45-lbs
- 15 OHS, PVC

Had to wait for the entire team to finish their particular exercise before moving on. Ended up with 5 rounds + 5 burpees. Speaking of burpees, I'm finally starting to get some decent speed which makes them seem much easier. I might need to try 100 for time some time in the near future.

Olympic Lifting - 13Feb09

Ah, Friday the 13th...

Went over to the Dammit Gym in St. Petersburg, and trained with Jay. Awesome gym and awesome guy!

Snatch - 185, 190 (Failx3) Really wanted a PR today, weight was high enough, just couldn't get settled in the bottom

Jerk (BTN) - 265 (Tie PR), 275 (PR!), 285 (Fx2) - Need to focus on getting into a more solid hollow position

Wednesday, February 11, 2009

CrossFit - 11Feb09

OHS
185 x 1
135 x 10 (Not a max, but fairly close. Didn't want to drop the weights and get kicked out)

For time:
- 45 Double-unders
- 45 Squat Clean, 135 lbs
- 45 Ring Dips
- 45 Double-unders

Time: 26:30

Had to gently set down the weight each time on the cleans, which really slowed me down. I tried to pace myself, but wasn't able to get a good rhythm going. Since the pace was so slow, I'm pretty sure that I could've done an equal time with 155 lbs. Because of gym rules (not my usual gym) I had to set up my rings when I was ready to use them. That added about 2 minutes to the time.

All in all, not really a great workout. On the plus side, I really focused on staying tight in the hole on the cleans, which felt much better than it usually does.

Tuesday, February 10, 2009

DE Upper - 10Feb09

Dynamic Effort Bench
9 x 3 x (Blue Band + 135) *Felt slow today

15-12-9 (Not for time, but with minimal rest)
- Ring Push-ups
- Double Unders

"Franish"
- 12 Thrusters, 135 lbs
- 24 Pull-ups
- 9 Thrusters, 135 lbs
- 18 Pull-ups
- 6 Thrusters, 135 lbs
- 12 Pull-ups

Time: 6:26

Wednesday, February 4, 2009

CrossFit - 4Jan09

30 Muscle Ups for time.

Time: 6:45 (30 second PR!)

CrossFit - 3Feb09

"Kelly"

Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball

Time: 27:37

This one was rough on the legs! Overall, I think I did a good job of keeping the overall effort and pacing pretty even.

Monday, February 2, 2009

DE Lower - 2Feb09

Dynamic Effort Lower Body

Box Squats - 8 x 3 x [165 + Blue & Purple Bands (~130 lbs)]
Glute-Ham Raises - 3 x 10 x (35 + Blue Band)
Pull Throughs - 3 x 10 w/ Blue Band
Knees-to-Elbows - 3 x 20

Saturday, January 31, 2009

CrossFit - 31Jan09

"Nicole"

Max Rounds in 20 minutes:
- Run 400 meters
- Max Pull-ups

Total Rounds: 6 + 400 meters (Tie PR)
Pull-ups: 31, 23, 22, 22, 20, 21 = 139 (PR!)

CrossFit - 30Jan09

"Elizabeth"

For Time:
21 - 15 - 9
- Squat Cleans, 135-lbs
- Ring Dips

Time: 12:55 (3 min PR)

Although this was a PR, I'm really not satisfied with it. My times on high-rep clean workouts have never really matched up with the rest of my CrossFit performances, so it's something I need to get dialed in before the May qualifiers.

Thursday, January 29, 2009

ME Upper - 29Jan09

Max Effort Upper Body

Bench - 175 + Green Band
Dumbell Shoulder Press - 35 x 10 x 2; 40 x 10
Ring Dips - 25, 12

Tuesday, January 27, 2009

Bahrain Trade Center

CrossFit - 27Jan09

Split Jerk (Behind the Neck) - 265 lbs (10 lbs PR!)


WOD:
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions

Time: 12:03...gonna feel this one in the morning!

Monday, January 26, 2009

CrossFit - 26Jan09

"Barbara"

5 Rounds for Time:

- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Round 1: 3:29
Round 2: 3:49
Round 3: 4:38
Round 4: 4:26
Round 5: 4:27
5 Round Total: 20:49

Total Time: 32:52

My abs are still pretty beat up from the GH situps the other day, so the situps were what really slowed me down today. All the pullups were straight through.

Sunday, January 25, 2009

ME Lower - 25Jan09

Max Effort Lower Body

Good Mornings - 225 x 3 (20 lbs PR)
Glute-Ham Raises (Blue Band + 35 lbs) - 10, 10, 8
Pull-Throughs - 3 x 10 (Blue Band)

Lower back and hamstrings are still pretty fried from "Mr. Joshua."

Friday, January 23, 2009

CrossFit - 23Jan09

For Time:

- 15 Handstand Pushups
- 1 L-Pullup
- 13 Handstand Pushups
- 3 L-Pullups
- 11 Handstand Pushups
- 5 L-Pullups
- 9 Handstand Pushups
- 7 L-Pullups
- 7 Handstand Pushups
- 9 L-Pullups
- 5 Handstand Pushups
- 11 L-Pullups
- 3 Handstand Pushups
- 13 L-Pullups
- 1 Handstand Pushup
- 15 L-Pullups

Time: 18:56 (3+ minute PR!)

Thursday, January 22, 2009

CrossFit - 22Jan09

After the DL Competition it was time to hit up today's WOD.

"Mr. Joshua"


SO1 Joshua Thomas Harris, 36, drowned during combat operations on August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki.

"Mr. Joshua"

5 Rounds for time:
- Run 400 meters
- 30 GHD Situps
- 15 Deadlifts, 250-lbs

Time: 37:36

The gym was pretty packed today so Brian and I had to share a bar. He is still scaling, so he used 155-lbs. Swapping out the weights and waiting for the bar added some time. Regardless, the DLs were ROUGH!

Deadlift Competition - 22Jan09

Things didn't go as well as I'd hoped. At the last minute, I decided to enter the DL competition on base, thinking that I should be able to set a new PR. My first pull was an easy 370. On my second pull, I wanted to do 405 (a new PR), but the collars added an extra 5-lbs, for a total of 410...I easily could have asked them to change it but I thought, "What difference will 5 pounds make?" Big mistake. I pulled the weight to my knees, but couldn't drive the hips through to lock out the weight. I'm confident that 405 would've gone up though. Chalk one up to inexperience. Moving on....

DE Upper - 21Jan09

Snatch - 135, 155, 175(Fail), 185 (Tie PR!)

Felt pretty good, the miss at 175 was just a mental error. I just upped the weight, refocused and moved on. I probably should've gone for 190, but was really happy with the 185 and wanted to end on a good note.

Dynamic Effort Bench - 9 x 3 x 135 + Blue Band (Regular, close, wide grips)
Dumbell Incline Press, 60-lbs - 10, 10, 9 (Time to pick a new accessory exercise)
Weighted Ring Dips, 35-lbs - 9, 5, 3

Monday, January 19, 2009

Running - 19Jan09

Run 10K

Time: 56:04

90% was on firm sand. Moderate headwind on the return route.

Sunday, January 18, 2009

CrossFit - 18Jan09

"Jackie"

For Time:
- Row 1000 meters
- 50 Thrusters, 45-lbs
- 30 Pull-ups

Time: 8:25

Legs are shot after yesterday's workout.

Saturday, January 17, 2009

DE Lower - 17Jan09

Dynamic Effort Squats

Box Squats - 8 x 2 x 275 [145-lbs + Blue & Purple Bands (130-lbs)]
Deadlifts - 6 x 1 x 295 (Good bar speed)
Glute-Ham Raises - 3 x 10 x 30-lbs
Pull Throughs - 3 x 10 w/ Blue Band
Knees to Elbows - 3 x 15

Thursday, January 15, 2009

CrossFit - 15Jan09

4 Rounds for Time:
- Run 400 meters
- 15 Handstand Pushups
- 2 Rope Climbs, 15' (Subbed 15 Towel Pullups)

Time: 21:55

The HSPUs were killer, as always, and took the most time. On a positive note, the running is starting to feel like normal again.

Wednesday, January 14, 2009

CrossFit - 14Jan09

For time:
- 15 Reps, 155-lbs Power clean
- 30 Ring dips
- 12 Reps, 155-lbs Power clean
- 24 Ring dips
- 9 Reps, 155-lbs Power clean
- 18 Ring dips
- 6 Reps, 155-lbs Power clean
- 12 Ring dips
- 3 Reps, 155-lbs Power clean
- 6 Ring dips

Time: 16:20

Tuesday, January 13, 2009

ME Upper - 13Jan09

Max Effort Upper Body

Shoulder Press - Purple Bands + 130, 135, & 140 / Fail: 145
Incline Dumbell Press - 3 x 10 x 55-lbs
Ring Pushups - 23, 17, 11
Side Bends - 3 x 10 x 80-lbs

Sunday, January 11, 2009

Watching The World Pass By

Running - 11Jan09

I felt like going for a run this evening after work. I can REALLY feel the effects of just doing heavy lifting for 4 months whenever I run. Definitely need to get back into it!

Distance - 1.5 miles
Time - 11:10

CrossFit - 11Jan09

Overhead Squat (190-lbs) - 6 reps **Goal before The Games is 15**

"Baseline"

For Time:
- Row 500 meters
- 40 Squats
- 30 Situps
- 20 Pushups
- 10 Pullups

Time: 4:05

I had to do the pullups on a portable dip/pullup station that would nearly tip over when I tried to kip. If I'd been on a real pullup bar, I would've been under 4 minutes...next time I guess...

Saturday, January 10, 2009

Frightening Fish

CrossFit - 10Jan09

Death by C&J

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Total: 7 Rounds + 5 = 33 Reps

Friday, January 9, 2009

ME Lower - 9Jan09

Back from travel...back to work.

Max Effort Lower Body

Low Box Squats (~14") - 255 + Green Bands = ~ 405-lbs at the top
GH Raises - 3 x 10 x (25-lbs + Blue Band)
Pull Throughs - 3 x 10
Hanging Leg Raises - 3 x 10

ME Upper - 4Jan08

Ended up spending some time out of the country, but was lucky enough to get in my workout.

Max Effort Upper Body

Shoulder Press (Lightened Method) - 155, 165, 170 Hanging from Blue Bands
Bench w/ KBs hanging off bar - 3 x 10 (2 x 36-lbs KBs)
Ring Dips (Kipping) 25, 17, 11

Friday, January 2, 2009

Dizzy

Taken at the boardwalk in Manama. I really want to thank the guy that stood still (without being asked)...it really made the picture exactly how I'd envisioned it.

NAS Oceana Bans CrossFit?!


This picture was taken at the gym on Naval Air Station Oceana. This sign represents everything that we military CrossFitters have come to fear ever since the BS Makimba Mimms lawsuit. Yes, safe training is critical! But if the Powers-That-Be would go to the Branch Medical Clinic on base and ask for the mishap reports, they would see that the greatest number of injuries - by far - come from football and soccer. What's next? A sign on the football field that says, "This installation is not a sports complex, therefore any unsafe (as defined by whom, I'm not sure) sports, such as football or soccer, are not to be played. If you have any questions, try to find someone to complain to, but our minds are made up, so don't really bother wasting your time."

CrossFit is our sport. When properly implemented, it is far safer than many other activities that the military routinely has it's members do. We can go one step further and use the age old Operational Risk Management (ORM) - in other words, is the juice worth the squeeze? In this case, it most certainly is! The level of physical readiness that one gains from a properly implemented CrossFit program is unparalleled by any other option currently available to the military. But don't take my word for it. How about the word of Ensign David Castro - formerly SO1 Castro and Phase 2 BUD/S instructor. ENS Castro, now a Training Officer for one of the West Coast teams, has done EXTENSIVE research since CrossFit was unofficially implemented and has shown not only a significant decrease in Medical drops, but also a significant increase in performance during events such as the Obstacle Course. Contacting him for the data is easy, if anyone would like any assistance, I would be happy to provide his email address via other channels. There are many other examples of CrossFit use within Military and Law Enforcement units which prove, without a shadow of doubt, its superiority to other methods: Marine Sniper School is another program that immediately comes to mind.

The moral of the story is that Navy officials shouldn't fear CrossFit, but instead consider embracing it. They should contact people like Colonel Dan Wilson - a former Batallion Commander onboard Camp Pendleton(<---Link!). They should ask him what CrossFit did - and continues to do - for the Marines that have bought into the program with their blood, sweat, and tears. Instead of banning it from the base gym - the only viable option for many of the Sailors stationed at NAS Oceana - why not consider sending some of their "highly trained" Towel Folders, or even *GASP* some of the military members currently regularly doing CrossFit to a Level 1 certification? Because of the cost? How much did their brand new cable-crossover machine cost? What about the idiot's squat rack (aka the Smith Machine)? It's time for Navy officials to do their OWN research for a change. There are so many avenues for information regarding CrossFit: from people that do it daily and have previously done it, that it's silly for them to count on the opinion of "experts" that have never even visited the CrossFit website or contacted the founder, Greg Glassman. Would you ask a physicist who has never driven a car if driving is safe? Seems silly to me...

I would like to close with a favorite quote of mine that I feel is at the heart of this issue:

"The more one bleeds in training, the less he will bleed in battle."
- Anonymous

CrossFit - 2Jan09

"Murph"

- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Time: 40:03

The runs were done on a treadmill and the bodyweight exercises were partitioned into sets of 5/10/15 and 10/20/30.

Thursday, January 1, 2009

Manama Sunset

Compositionally, this isn't a correct photograph, since the horizon cuts the frame in half (instead of being in the top or bottom third). But I wanted to add the outcropping of rocks in the bottom right of the frame.

CrossFit - 1Jan09

First WOD of the New Year!

"Fight Gone Bad!"

Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20" box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wall Ball: 30, 24, 21 = 75
SDLHP: 20, 17, 15 = 52
Box Jump: 21, 20, 16 = 57
PP: 23, 22, 20 = 65
Row: 20, 22, 23 = 65

Total: 315

1 point shy of a PR. Pretty happy with that!