Fire in the Sky

ME Lower - 31Dec08

Max Effort Lower Body

Good Mornings - Worked up to 205 x 3 (PR!)
Glute Ham Raises - 3 x 10 (Blue Band + 10-lbs)
Pull Throughs - 3 x 10
Side Bends - 3 x 10 x 75 lbs

Arad Fort at Night

CrossFit - 29Dec08

"Michael"

3 Rounds for time:
- Run 800 meters
- 50 Back Extensions
- 50 Situps

Time: 21:03

Well off my best time, but I just don't do as well when use a treadmill during a WOD.

Nice Ride!

Sorry for the delay in posting...internet has been acting crazy the last few days! Anyways, I just couldn't resist taking this picture. As you can see, they have hoopties even in Bahrain. Note the kick-ass purple headlight covers...YES!!!

CrossFit - 28Dec08

Complete as many rounds as possible 20 minutes of:
- 95 pound Thruster, 5 reps
- 95 pound Hang Powercleans, 7 reps
- 95 pound Sumo Deadlift High-pull, 10 reps

Total: 9 Rounds

This was pretty rough, I tried to do 1 round every 2 minutes, but only managed to sustain that through the first 10 minutes. I fell off the pace after that. On a positive note, I feel like my body is starting to adjust to the CrossFit workouts again, I didn't feel like I was going to die today. LOL! :-)

DE Upper - 27Dec08

Dynamic Effort Bench - 9 x 3 x 115 + Blue Band (Reg., Wide, Close Grips)
Weighted Ring Dips - 15 x 25-lbs, 9 x 35-lbs, 5 x 35-lbs
Incline Dumbell Press - 3 x 10 x 50-lbs
Hanging Leg Raises (Feet to Bar) - 3 x 10

CrossFit - 25Dec08

"Eva"

5 Rounds for Time:
(Scaled down to 3 Rounds)

- Run 800-m
- 30 KB Swings, 75-lbs
- 30 Pull-ups

Time: 32:45

Litter Box...Me?!

Joe's cat, Sabina, was slightly confused. She has beautiful eyes though.

CrossFit - 24Dec08

"Grace"

For Time:
30 reps, Clean & Jerk - 135 lbs

Time: 6:29 (PR!!!)

I'm still shocked at how much the Catalyst Athletics programming has improved my CrossFitting in just a few months. I have a long way to go before my cardiovascular system has caught back up to where it used to be, but the extra strength and proficiency in the C&J still pushed me to a new PR.

DE Lower - 23Dec08

Dynamic Effort Squats

Box Squats - 8 x 2 x 135 + Blue Bands
Glute-Ham Raises - 3 x 10 w/ Blue Band
Pull Through - 3 x 10 w/ Blue Band

The Goal - The 2009 CrossFit Games

My goal for the New Year is to qualify to compete in the 2009 CrossFit Games which will be held July 11-13 in Aromas, California. The number, type, and duration of the events are unknown and will probably not be revealed until a week prior to the Games commencing (as was the protocol last year). Last year, registration for the Games was first-come first-serve, but this year they will be holding regional qualifiers around the globe. The details for the qualifiers are as of yet, unknown, but I will most certainly be following the website for updates.

Cracked Up

This is the bottom of a door frame at a friend's house. Although, I think I focused a bit too much on the foreground.

CrossFit - 21Dec08

"Mary"

Max rounds in 20-minutes:
- 5 Handstand Push-ups
- 10 One legged squats, alternating legs
- 15 Pull-ups

Total: 9 Rounds in 18:30

I ended up stopping because my hands were on the verge of tearing. I've got some small blisters, but the skin didn't tear open. I guess that's what I get for doing 130 pull-ups without my hands getting acclimated to CrossFit again.

Celebrity Engagement

Here we see Ellen Degeneres proposing to her life-partner Portia de Rossi (aka Joe and Sarah). My friends are too funny!

CrossFit - 20Dec08

2 Rounds for Time:

- 50 Box Jumps, 24"
- 21 Deadlifts, 185-lbs
- 30 Pull-ups

Time: 19:24

This one was rough, box jumps suck!

ME Upper - 19Dec08

Incline Bench - Blue Bands + 175-lbs
Ring Dips - 20, 12, 10

Standing Watch

My Life in 365

Sorry for the lack of posting, I've been swamped at work and on travel, but I'm back on track now.

Here is a customs card from my flight to Saudi Arabia, they clearly don't mess around!

CrossFit - 17Dec08

Complete as many rounds in twenty minutes as you can of:
- Run 400 meters
- 15 L-Pull-ups
- 15 Back Extensions

Total: 5 Rounds

L-pull-ups were tough after yesterday's TSE. The running wasn't as bad as I expected, but it definitely needs some work. Overall, I'm not too upset with my performance considering how long I've gone without doing any major MetCon work.

CrossFit - 16Dec08

"Tabata Something Else"

Pull-ups: 9, 9, 9, 9, 9, 10, 10, 10 = 75 (PR!)
Push-ups: 13, 13, 10, 10, 10, 10, 12, 11 = 89 (PR!)
Sit-ups: 16, 16, 13, 14, 14, 14, 14, 14 = 115 (PR!)
Squats: 20, 20, 20, 20, 20, 20, 20, 20 = 160 (PR!)

Total = 439 (PR!)

First full MetCon in 4 months, and I felt absolutely terrible after it was over. It took about 25 minutes to start feeling normal again and not wanting to throw up. What's crazy is that I still PR'd on each exercise and significantly on the total. Fun times.

ME Lower - 15Dec08

Max Effort Squat/Deadlift

Good Mornings - Worked up to 195 x 3

CA WOD - 9Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Back Squat - 265 x 2 x 3

Haven't had much sleep over the last few days, didn't have alot of speed today.

My Life in 365

Continuing the holiday theme, here is one of several fountains around Manama.

My Life in 365

This is the Riffa Clock Tower in Bahrain, decorated for Eid al-Adha which is the Festival of Sacrifice.

My Life in 365

This picture was taken from the top of my apartment building. It was a 30 second exposure so you can see the light trails from the vehicles that passed by during that time.

My Life in 365

Today marks the first day of my new pet project: My Life in 365 (Days). As the name implies, I intend to post at least one picture per day that represents something in my life. So to start this off with some holiday cheer, here is a picture of me posing with Mr. and Mrs. Claus. (The full sized version can be found in the link to "My Flickr" on the right-hand side of the page)

CA WOD - 2Dec08

Muscle Snatch - 155, 160 (Fail)
Snatch - 135 x 1, 150 x 1, 135 x 1, 150 x 1 x 2
Power Clean & Jerk - 165 x 1 x 4

For Time:
20-15-10
- Jumping Sit-ups
- Kipping Pull-ups
Time: 5:05

CA WOD - 1Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Front Squat - 280 x 1 (PR!)
Incline Bench (Normal Grip) - 140 + 60-lbs chains x 1

CA WOD - 29Nov08

Snatch - 180, 190 (Fail x 3)
Clean & Jerk - 215, 235 (Clean PR, Failed on Jerk)
Back Squat - 315 (Just missed it)

CA WOD - 27Nov08

(Snatch + Power Snatch) x 4 sets - 115-lbs
Snatch Balance - 175-lbs

CA WOD - 26Nov08

Muscle Snatch - 155 (Tie PR)
Overhead Squat - 235 (PR!!!)

CA WOD - 24Nov08

Back Squat - 275 x 2 x 2
Shoulder Press - 150 x 3 x 5
Snatch Pull - 205 x 1 x 2

CA WOD - 22Nov08

Rack Jerk (Behind the Neck) - 255 x 1 (PR!!!)
(Muscle Snatch + Snatch Balance + 2 Overhead Squats) x 3 sets x 145

CA WOD - 21Nov08

Snatch - 185 (Bodyweight!!!)
Clean & Jerk - 225 (PR!!!)
Back Squat (High Bar/A2A) - 305

I guess you could say that today was a good day. Ironically, it didn't start off too great; it took me quite a few reps at 95-lbs to get in a groove. Lots of aggression and controlled rage after that though. I wish every day in the gym was like this!

CA WOD - 19Nov08

Snatch Balance - 175 x 1 (PR)
Front Squat - 225 x 2 x 5
Snatch Pull - 185 x 3 x 3

3 Rounds for Time:
- 10 Broad Jumps
- 10 KB Swings, 55-lbs
- 10 Push-ups

Time: 2:56

CA WOD - 18Nov08

Back Squat - 270 x 2 x 5
Shoulder Press - 147 x 3 x 5 (PR!!)
Snatch Deadlift - 195 x 3 x 3
Ring Dips - 20, 12, 10
Weighted Side Bends - 75 x 20 x 3

Soccer - 14Nov08

Played soccer tonight. We started off with about 20 minutes of conditioning work and then went into a full field scrimmage. I played in goal. It felt good to be back in the goal, but I was definitely rusty. All-in-all, today was a good day.

CA WOD - 14Nov08

Overhead Squat - 215 (PR!!!), 225 (Fail x 2)
Tall Clean + Push Press + Push Jerk - 155 x 3 sets

The OHS felt really solid at 215. At 225, I got stuck both times coming back up at about 3/4 of the way, I just couldn't seem to get my quads to finish the lift. Oh well, on the plus side, both PJs at 225 felt really smooth. Should be up to 245 next week.

CA WOD - 12Nov08

(2 Front Squats + Push Jerk + Split Jerk - 185-lbs) x 4 sets
Snatch Pull - 175 x 3 x 3

11Nov08

Muscle Snatch + Overhead Squat - 155
2-position Snatch (Floor/Midthigh) - 115 x 2 sets
2-position Clean & Jerk (Floor/Midthigh) - 155 x 2 sets

CA WOD - 10Nov08

Back Squat (High bar) 260 x 3 x 5
Clean Deadlift - 275 x 3 x 3
Shoulder Press - 145 x 5 x 3 (PR!)
Ring Dips - 19, 10, 9

CA WOD - 8Nov08

Snatch - 165 (Tie PR)
Clean & Jerk - 215 (PR for both!)
Back Squat (High Bar) - 295

CA WOD - 7Nov08

Snatch Balance - 165 (Tie PR), 185 (Fail)
Tall snatch - find a challenging but fast weight (105-lbs) x 2 x 5 sets

CA WOD - 5Nov08

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 {195/205/225} {195/215/225} {205/215/225}
Snatch pull - 165 x 3 x 3
Rack jerk - 235 (PR!!!) ; 195 x 1 x 2

3 rounds for time of:
20 kipping pull-ups
7 box jumps

Pullups in the first 2 rounds were chest to bar, last round was chin over bar.

Time: 3:35

CA WOD - 4Nov08

• Muscle snatch - 145
• 3-position snatch (floor, knee, mid-thigh) - 110 x 3 sets
• 3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 3Nov08

Back Squat (High bar) 255 x 3 x 5
Snatch Deadlift - 185 x 3 x 3
Shoulder Press - 140 x 5 x 5 (PR!)
Ring Dips - 18, 11, 7

First day back to full volume training. Sleep cycle has been way off during the last week for some reason, didn't feel really strong when I started out, but felt better as I got warm. Knee felt 100% today.

Olympic Lifting - 1Nov08

Muscle Snatch - Snatch Balance - Overhead Squat x 2 Complex - Worked up to 135
Push Jerk - Worked up to 225 (Tie PR). Failed at 235.

Starting Monday, I'll be back doing the Catalyst Athletics WODs from where I left off. The knee is feeling more or less back to normal so time to get serious again.

Olympic Lifting - 30Oct08

Warm-up:
3:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

WOD:
Muscle Snatch - 145 x 1
Snatch - 165 x 1 (15-lbs PR!!!)
Clean & Jerk - 185 x 1

Today was my first day back to the full lifts since I tweaked my knee. It felt solid today, no issues. I'm not sure where the snatch PR came from, I had intended to go to 145 and stop but it came up easy. So I threw on 155 (PR) and it went up easy too. I decided to try 165 and stuck it on my first attempt. It felt solid, and I might've had another 5-lbs in me, but I didn't want to push my luck. 15-lbs is more than enough for one day! Mad props to Catalyst Athletics for giving me the tools (for free!!!) to improve my lifts!

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Box Jump - Maxed out at 45" (PR by default)
Shoulder Press - 135 x 5 x 5 (PR!)
Ring Dips - 15, 10, 7 (No kip, 3-min rest)
Deadlift - 335 x 5 x 1

Rehab - 28Oct08

Warm-up:
4:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ Broomstick

Workout:
OHS - 165 x 5 x 3
Back Squat - 275 x 2 x 1; 255 x 3 x 2

Rehab - 26Oct08

Warm-up:
4:00 Rowing
DROM and Static stretching
OHS w/ Broomstick

WOD:
Muscle Snatch - worked up to 150 x 1
Power Snatch - 145 x 1 x 3
Power Clean & Jerk - 170 x 1 x 3

Rehab - 25Oct08

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Shoulder Press - 130 x 5 x 5
Deadlift - 315 x 5 x 1

Rehab - 24Oct08

Warm-up:
4:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ Broomstick

Workout:
OHS - 155 x 5 x 3
Back Squat - 225 x 5 x 3

No issues so far. Just slowly upping the weight until I get back to 100% loading again.

Also jogged a very easy 800m on the track in the evening. Knee was a little tender, but felt good overall.

Rehab - 22Oct08

Warm-up:
3:00 minutes - Rowing
DROM and Static Stretches
Air Squats
OHS w/ broomstick

Workout:
Muscle Snatch (from the floor) - worked up to a heavy single: 145 x 1

Rehab - 21Oct08

Warm-up:
5:00 minutes - very easy rowing
DROM and Static stretches
Air squats
OHS w/ broomstick

Workout:
Shoulder Press - 125 x 5 x 5
Deadlift - Worked up from the broomstick to 225 x 5 x 1

Rehab - 20Oct08

First day getting back into the gym after tweaking my knee last week. It's feeling much better, just tight and tender.

Warm-up:
5:00 minutes, very easy rowing
Dynamic and static stretches
Air squats
Overhead Squats with a broomstick

Workout:
Back Squat - 95 x 5 x 1
OHS - 95 x 5 x 3
Back Squat - 135 x 5 x 2

Knee felt good through the entire range of motion once I got it good and warmed up.

Soccer - 14Oct08

Managed to hyperextend my right knee this evening while playing soccer. I don't think it's anything serious, it actually feels kinda like a jammed finger.

CA WOD - 14Oct08

Muscle snatch - 145 (20-lbs PR!), 155 (with a very slight knee bend)
3-position snatch (floor, knee, mid-thigh) - 100 x 3 sets
3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 13Oct08

Back Squat - 235, 245, 255, 255, 255 (Had to find the right weight for High Bar)
Snatch Deadlift - 175 x 3 x 3
Push Press - 165 x 5 x 5

Felt really good today. Ran out of time for the accessory work.

Did some L-Sit and Planche practice when I got home from work.

CA WOD - 11Oct08

Snatch: 150 (5-lbs PR) *Missed 155 because some idiot walked right in front of me as I was staring the second pull. The bar was way high enough, I just lost focus. Grrrrr...

C&J: 210 (Failed on the Jerk), only got one attempt because I was told I couldn't jerk anymore since I dumped the weight (how rude of me :rolleyes). Double Grr...

Front Squat: 275 (20-lbs PR!).

Not a bad day, I'm a little annoyed with the gym - considering that it's full of idiots - but whatcha gonna do?

Here are the halftime stats for the first 8 weeks of the Catalyst Athletics cycle:

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar (Unchanged)
Front Squat - 275 x 1 (Old 255 x 1) +20
Overhead Squat - 205 x 1 (Old 175 x 1) +30
Deadlift - 390 x 1 (365 x 4)
Clean - 210 (Old 200) +10
BTN Jerk - 225 (Old 200) +25
Snatch - 150 (Old 130) +20

I would say that the first 8 weeks have been a success! I've got some things to work on (more solid in the hole on the cleans, upping the weight significantly on the jerk), but all-in-all, I couldn't be more pleased with the results from only 8 weeks (actually, it was only 7 weeks because I took a week off to go on vacation). I'm really excited about getting started with the next 8 weeks!

CA WOD - 8Oct08

Snatch: 115 x 1 x 2
C&J: 165 x 1 x 2
Incline Situps: 3 x 15 (45-lbs)

Feeling a bit more zippy today.

CA WOD - 7Oct08

Muscle snatch - 115
Snatch - 125 x 1 x 2
Clean & Jerk - 185 x 1 x 2 (Ugly - thinking too much!)
Pull-ups - 2 x 10
Turkish Get-up - 2 x 8 (45-lbs dumbbell)

Shoulders still feeling fried. They've always been a glaring weakness of mine, and these WODs test them daily. It'll be nice when I'm finally adapted to the volume.

CA WOD - 6Oct08

Overhead Squat: 205 (15-lbs PR!; BW=190)
Snatch: 115 x 1 x 3
Clean & Jerk: 170 x 1 x 3
Front Squat: 240 x 2 x 2

No MetCon for me today, still feeling a bit fried from soccer on Friday.

Totally stoked about the OHS PR! That's 30-lbs since I started doing the CA WOD 7 weeks ago! Considering the fact that my previous PR was barely below parallel and this one was rock bottom with a pause, I'd say that I've gained a significant amount of midline stability and dynamic flexibility. Thanks again, Aimee and Greg of Catalyst Athletics!

CA WOD - 4Oct08

Muscle Snatch - 125 (PR)
Snatch - 135 x 1 x 2
Clean & Jerk - 200 x 1 x 2

Really out of it today; stiff and sore from soccer last night. Hit the Rx'd percentages, but it took a lot more focus to get the job done.

CA WOD - 3Oct08

Rack Jerk - Worked up to 225 behind-the-neck (20-lbs PR!!!) Felt like I could've gone higher!
Power Snatch - 135 x 1 x 3
Power Clean & Jerk - 185 x 1 x 3

CA WOD - 1Oct08

Clean & Jerk - 205 x 1 (PR!)
Snatch - 135 x 1 x 2
Back squat - (X) No zip in the legs

20-15-10 reps for time of:
DB muscle snatch (2-arms) - 30-lbs each
Kipping pull-ups
Time: 4:45

CA WOD - 30Sep

OHS - Worked up to 205-lbs (F on the recovery). But the 205-lbs behind the neck jerk is a PR
Muscle Snatch - 105 x 1 x 3
Snatch - 115 x 1 x 3
Clean & Jerk - 160 x 1 x 3
Ab Wheel - 3 x 15

I also got my flu shot this morning, so I'll pay extra attention to sleep and recovery this week.

CA WOD - 29Sep

Snatch Balance - Worked up to 160 x 2, felt solid
Snatch - 145 x 1 (I guess Saturday's new PR wasn't a fluke!)
Clean & Jerk - 185 x 1 x 2
Front Squat - 230 x 2 x 2

3 sets of max reps:

* A. Chin-ups (16, 14, 10)
* B. Hanging leg raise (8, 8, 10)

CA WOD - 27Sep

Snatch - 130 x 1, 140 x 1 (PR!), 145 x 1 (PR!)
Clean & Jerk - 190 x 1, 210 x 1 (Clean PR! but missed the jerk x 2)
Front squat - 230 x 2 x 2
Glute-ham raise - 3 x 10 (25-lbs)
L-pull-ups: 2 x 8

CA WOD - 26Sep

Overhead Squat - Worked up to 190 (BW) with a pause at the bottom (PR!)
Snatch - 115 x 1 x 5
Clean & Jerk - 140 x 1 + 2, 160 x 1, 140 x 1 + 2, 160 x 1 x 2

The lifts felt really great today. Admittedly, it was light weight, but I felt solid during the 2nd pull and my Jerks felt really fast and solid! The OHS was a 15-lbs PR and is a major step considering how abysmal my previous record at 175 was. I'll be over 200 next week when there isn't a 95% day following! :-)

3 rounds for time of:
- 300 m row
- 10 KB high pulls - 55-lbs
MetCon: 5:12

One word: OUCH!

Weighted sit-up (behind neck) - 3 x 8 (25-, 35-, 45-lbs)

CA WOD - 24SEP

Snatch Balance - Worked up to 145. Felt solid, will keep working to find my max
Snatch - 125 x 1 x 3
Clean & Jerk - 185 x 1 x 3
Back squat - 315 x 2 x 2

4 Rounds:
- Row 250m
- 30 Sit-ups
- 30 Flutter Kicks
Time: 11:10

Great week! Snatch is really starting to come together.

CA WOD - 23Sep

Muscle snatch - 120
Snatch - 110 x 1, 95 x 2, 110 x 1, 95 x 2, 110 x 1
Clean & jerk - 160 x 1 x 5

Metcon: 2:15
5 rounds for time of:
8 kipping pull-ups
4 box jumps - 32"

CA WOD - 22SEP08

Snatch - 120 x 1 x 4
Clean & Jerk - 170 x 1 x 4
Front Squat - 225 x 2 x 3

Snatches felt much better today than on Saturday.

Rest Day - 21SEP

OK, so I made sure to exercise my mind on today's rest day by listening to the debut of CrossFit Radio. During the podcast, they play some sound bites from another podcast called The Strength Coach Podcast, namely Episode 19.5.

Here is my lengthy post in that I left on the CrossFit.com comments page for today.

WOW, just finished listening to the CFR debut followed immediately by the mentioned Strength Coach Podcast (which can be found on iTunes - Episode 19.5). It's absolutely STUNNING how misinformed these gentlemen are. They are obviously knowledgeable in the arena of fitness, but they are woefully lacking in solid data regarding their arguments against CrossFit. Some examples:

Kipping as cheating. Well, I'm not even going to go into this. If people are REALLY still making this argument and don't understand that a kipping pull-up is a different exercise that has different objectives than a dead hang pull-up, then they have proven my point about not doing their research before speaking.

Rhabdo: This is one of the most common arguments that I see. People state that the CrossFit community is filled with false bravado regarding Rhabdomyolosis. Judging by the fact that there are several publicly available CFJ articles which state the dangers of Rhadbo and that our job as trainers is to properly indoctrinate our clients to this potentially fatal injury, I'm not sure where they are getting their data. A t-shirt?! Come on! So the ENTIRE CrossFit community laughs in the face of Rhabdo and is leading people to face certain death because one guy decided to make a shirt. Obviously, these guys have never spoken with a CrossFit trainer regarding Rhabdo.

Secondly, their assertion about how "some guys" they've witnessed at training camps were putting out more wattage than we do in our WODs don't get rhabdo because they're technically sound. I challenge Mr. Boyle to present ONE CASE where a veteran CrossFitter has come down with Rhabdo. It hasn't happened, therefore his assertion isn't sound because he's comparing the output/technique of a novice CrossFitter to that of a seasoned athlete (I'm postulating that he/she is seasoned because they're at a training camp and referencing power output). Which leads me to my next point.

They mention that there isn't an emphasis on progression; that CrossFit advocates running through exercises without a care for technique. They even go so far as to say that we don't emphasize the deadlift before focusing on the clean. There are numerous references that show that it is understood that having a solid deadlift is a prerequisite to undertaking a barbell clean.

Speaking of the Olympic lifts, Coach Boyle states that the "fundamental rule of Olympic weightlifting" is "don't do more than six reps." He additionally states that "any good Olympic lifting coach" will tell you that any more than that and you "cannot not have the level of technical mastery that you need in the Olympic lifts." The coaches that he's referencing are speaking about using the O-lifts to achieve peak numbers on the lifts. Is he saying that an athlete that can POWER clean 200+ lbs, doesn't have the technical ability or requisite strength and stability to safely clean and jerk 135-lbs?

They clearly don't have all the data regarding the lawsuit placed against the FORMER (they neglected to mention that part) affiliate. They speculate about what the workout was, even though that information has been put into the public domain. I would like to hear Coach's Boyle's assessment as to how an ALL-NAVY WRESTLER could become floored by a workout PROVEN to be completed by children under the age of 10 with no ill effects. Maybe, and this is just one crazy guy talking, there were other factors involved. There are many risk factors associated with Rhabdo: dehydration, other pre- or post-workouts, alcohol intake, etc... Without knowing the whole story, it's pretty difficult to look at this case and make the judgment that a CrossFit workout is to blame.

I think it's a shame that these men are so blind to what our community is about that they feel the need to throw around utterly stupid and false quotes. For example, at 27:30, "Saying things like, 'If falling off the rings and breaking your neck bothers you, then we don't want you around the ranks of CrossFitters.'" I'd LOVE to see where Greg Glassman said this!

Did anyone else find it interesting that one of the guys said it was hard to teach someone to squat? At my Level 1 certification, I witnessed 55 people learn how to squat properly in oh, 5 minutes. Did we all need work afterwards? Absolutely, but in the amount of time it takes to run through a warm-up, we were given the tools to improve our squats on our own - working towards the virtuosity of movement that every CrossFitter strives for.

Hell, Michael Boyle himself didn't even know if CrossFit was Incorporated! Come on! Don't you think that as a trainer looking to ATTACK a competitor's (make no mistake, there is definitely major business competition here! A free site vs. a site that required $10 a month) method's and principals, that he should AT LEAST gather some background information?

Lastly, and most comically, at 45:27 on the podcast, they actually said that CrossFitters are "like a bunch of ADD kids" that "don't want to gain mastery of anything" that AREN'T GETTING FIT. Neil, you'd BETTER challenge Michael Boyle to step up and bring some of his top athletes to compete against our firebreathers. I think that's the only way that these guys will at least garner a semblance of respect for the capability of the CrossFit system. Well, they still probably won't since Greg and Lauren don't charge for this stuff, so obviously it has to be false. :rolleyes

I would apologize for the length of this post, but I'm not really sorry about it in this instance. I hope everyone has a great rest day! :-)

CA WOD - 20SEP

Snatch - 120 x 1 x 3
Clean & jerk - 180 x 1 x 3
Front squat - 230 x 2 x 2
L-sit practice

Just really wasn't in it mentally today, couldn't seem to get solid in the overhead position on the snatch.

CA WOD - 19SEP

Overhead Squat - Worked up to 150-lbs settling at the bottom for 3-4 seconds.
Muscle Snatch - 105-lbs
Snatch - 110 x 1 x 5
C&J - (140 x 2, 160 x 1) x 3

3 rounds for time of:
10 Box Jumps - Mid-thigh+
10 DB push press - 45-lbs (each)
Time: 3:21

Ab wheel - 3 x 15

CA WOD - 17SEP

OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future!

Snatch: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
Back Squat: 315 x 2 x 2 (Failed on last set, I don't like squatting last! )

3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)

CA WOD - 16SEP

Muscle Snatch: 95-lbs
Snatch: 95, 105, 110
C&J: 160

3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Time: 4:50 (Only 1/2 ROM on the HLR, I should've watched the video. :-( ... Pullups were chest to bar)

Engaged!!!

Well, it's official, I've finally managed to find someone crazy enough to want to marry me. :-)

Danielle and I spent an incredible week in Switzerland visiting everything from Geneva to Interlaken, and down to the Matterhorn! The whole thing really seemed surreal. We went a little photo crazy and ended up with over 1,000 pictures in 8 days. Here is a web album that Danielle put together.

http://picasaweb.google.com/daniellebenford

We don't have a date for the wedding, but we know it won't be until sometime in 2010 after I've moved back to the States. I'm so lucky to have someone so amazing that is willing to put up with all the BS that the military puts families through, I can't wait to be back and with her.

CA WOD - 15Sep

WOW! I've really been slacking in my posting! Other than a week of vacation that I took to get engaged to the most amazing woman in the world, I've been hitting the WODs, just not posting them. Instead of going back and posting them here, I'm just going to start anew.

Snatch: 115
C&J: 175
Front Squat: 215
Jerk Dip Squat: 225

Catalyst Athletics - 13Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

Front Squat: 190x3x4

Snatch Pull: 115x4, 125x3, 130x2

Push Press: 140x5x5

Skipped the extra core work today due to excessive soreness - this is a stepback week after all. :-)

Catalyst Athletics - 12Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs

- KB Swing Heavy x 15 x 3  75-lbs

- Box Jumps - 30 Total  30"

- Ab work of choice GHD x 15 x 3

Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.

The 30" box was the biggest they had, I need to get my hands on a 36" box.

Catalyst Athletics - 11Aug (pm)

Warm-up:
- Jogging 4:00
- Dynamic ROM Drills

WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups

Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).

Time: 8:52

Catalyst Athletics - 11Aug (am)

Warm-up:
- Dynamic ROM Drills
- Rowing 3:00

WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5

BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.

Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.

CrossFit - 9Aug (am)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
"Karen"

For time:
150 Wallball shots, 20 pound ball

Had to sub with an 18-lbs ball since that's the biggest one the gym has.

Time: 6:27

Soccer - 8Aug (pm)

Had soccer practice with the base team today. We played indoors, about 1-hour working on pass and move drills followed by about an hour of scrimmaging.

CrossFit - 8Aug (am)

Warm-Up:
- Rowing 3:00
- Dynamic ROM Drills
- 10 Burpees

WOD:
- 21 Dumbbell squat snatch, left arm, 45-lbs
- 21 Dumbbell squat snatch, right arm, 45-lbs
- 42 Pull-ups
- 15 Dumbbell squat snatch, left arm, 45-lbs
- 15 Dumbbell squat snatch, right arm, 45-lbs
- 30 Pull-ups
- 9 Dumbbell squat snatch, left arm, 45-lbs
- 9 pound Dumbbell squat snatch, right arm, 45-lbs
- 18 Pull-ups

Did the Power version of the snatches instead of the Full Squat version. I broke up each exercise in the first 2 rounds into 2 sub-sets (i.e. 11/10 and 22/20), the last round was done straight through. Legs are still really sore.

Time: 16:25

CrossFit - 7Aug (pm)

WOD:

Back Squat
5-5-5-5-5

Legs are extremely sore and fatigue from last week's workouts. Felt good on the first 2 sets, but after that my legs just didn't have any drive regardless of how much rest I took between sets.

275
285
295
305 x 4 (Fx1)
300 x 3 (Fx1)

CrossFit - 5Aug (pm)

"Griff"

For time:
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards

Around 108*, 100% humidity, and post-sandstorm-ish dust in the air. Gross conditions!

3:26
3:08
3:36
2:58

Total Time: 13:02

CrossFit - 4Aug (pm)

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I went too hard on the rowing, but it was on purpose to see where my rowing capacity is. Had I gone a bit slower on the rower, I think my overall time would've been significantly faster since I was forced to break up the Thrusters into 3 sub-sets. Very very hard workout, but very very fun!

Round 1
Row: 3:27
Total: 7:24

Round 2
Row: 2:44
Total: 6:12

Round 3
Row: 1:42
Total: 4:50

Total Time: 22:30 - 4:00 (Rest) = 18:30

CrossFit - 1Aug (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
Run 10K

More lovely treadmill running. I just couldn't get into a groove.

Time: 54:00

CrossFit - 31Jul (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
- 8 Burpees

WOD:
"Helen"
3 Rounds for time
- Run 400-meters
- 21 Kettlebell Swings, 55-lbs
- 12 Pull-ups

As always, on the dumb treadmill - I think it really impacts my overall time. I was doing the 400s at a 5:22 min/mile pace and still significantly slower than my best time - despite the fact that I did all the swings and pull-ups straight through.

Time: 9:57

CrossFit - 30Jul (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM
- 7 Burpees

WOD:
CrossFit Total
- 1 RM Backsquat
- 1 RM Shoulder Press
- 1 RM Deadlift

Great day today! Set new PRs in the BS and DL and Total. The Press still eludes me though.

Back Squat
305
315
345 (PR!)

Shoulder Press
135
150 (F)
145

Deadlift
315
390 (PR!)

Total: 880 (30-lbs PR!!!)

CrossFit - 28Jul (pm)

Warm-up:
- Rowing 5:00
- Dynamic Range of Motion stuff

Pre:
Deadlift 1 x 5
135 x 10
185 x 6
225 x 5
275 x 2
315 x 5

I used a double- overhand hook-grip instead of the typical opposing hands technique. It will help with my grip strength when I start playing with the Catalyst Athletics WODs in 2 weeks, which are based off the Olympic Lifts (that utilize the hook grip for everything).

WOD:

"Michael"
3 Rounds for Time:
- Run 800-meters
- 50 Back Extensions
- 50 Sit-ups

Again, well off my best mark. I think it's a mixture of eating like crap while I was in Kuwait and having to do this on the treadmill.

Time: 20:01

CrossFit - 27Jul (pm)

Back from a few days in Kuwait. I ate terribly and definitely didn't stay fully hydrated. Oh well, back on the horse!



Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006.

WOD:

"Jeremy"
21 - 15 - 9
- Overhead Squats, 95-lbs
- Burpees

Time: 7:30

CrossFit - 22Jul (pm)

WOD:

"Filthy Fifties"

For time:
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders

Felt beat down today. Well off my best time for this workout. The burpees and knees-to-elbows each took about 7-min apiece. I really need to work on the K2Es.

Total Time: 32:20

CrossFit - 21Jul (pm)

WOD:

Weighted Pull-up
1-1-1-1-1-1-1

70, 80, 90, 95 (Tie PR), 100 (PR), 105 (PR), 110 (PR!)

CrossFit - 20Jul (pm)

WOD:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Chest to floor on each push-up, and ring dips were shoulders below elbows on all reps. The push presses became push jerks because of muscular failure.

Total: 7 Rounds (19:55)

19Jul (pm)

WOD:

Deadlift
5-5-5-5-5

Used my Vibram Five Finger shoes and they were awesome. I felt really solid today!

295 x 5
305 x 5
315 x 5
335 x 5
365 x 4

Soccer - 18Jul (pm)

Played soccer with the base team for about 1.5 hours.

CrossFit - 17Jul (pm)

4 Rounds for time:
- Run 400-meters
- 50 Air Squats

Did this one on the track at the DoDD school. My first workout outside since I've been here; 110* and 95% humidity made it rough.

Time: 13:30

CrossFit - 16Jul (pm)

Couldn't do today's mainpage WOD so subbed something from Catalyst Athletics

3 Rounds for time:
- 20 Pull-ups
- 15 Knees-to-Elbows
- 10 Ring Dips

As always, K2Es slowed me down. Great WOD though!

Time: 8:52

CrossFit - 15Jul (pm)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Time: 22:38

CrossFit - 13Jul (pm)

Ran 5K on a treadmill. Felt terrible. I hate treadmills.

Time: 25:30

CrossFit - 12Jul (pm)

CrossFit Total

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

I didn't score well today because I went for the stars on my final lifts and missed, so only my cautionary second lifts count.

BS: 315 (F 345)
SP: 135 (F 150)
DL: 365 (F405)

Total: 815

CrossFit - 11Jul (pm)

Warm-up:
- Rowing 5:00

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats

Complete all reps of each exercise before moving on to the next.

I did my best to say at 10 pull-ups every 30 seconds, and finished all 100 in 5-flat (PR!). Push-ups took 5:15, sit-ups 3:42, and squats 2:46.

Total Time: 16:47 (PR!)

Pull-up Competion - 10Jul (am)

We had a pull-up competition at the base gym today. We used a crappy power tower that would nearly tip over with anything more than a mild kip. The rules were simple: any grip, full extension at the bottom, chin over the bar, kipping was aloud.

I ended up using more of a knee-jerk to pop up on the reps, otherwise I definitely could've done more. In the end though, I took 1st place with 36 pull-ups, barely edging out an EOD Lieutenant who got 34.

CrossFit - 9Jul (pm)

Warm-up:
- Rowing 5:00
- Clean technique work

WOD:
30 Reps for time
- Clean & Jerk , 155-lbs

Really angry and disappointed today. I thought I was at least somewhat close to the Top 10%. The average time at the CrossFit Games (on Day 2, after 3 WODs the day before) was around 7:30, and the slowest time being 15:33. I honestly don't think they would've even allowed me to complete it at the Games, due to time constraints. Oh well.

Time: 20:56

CrossFit - 8Jul (pm)

Warm-up:
- Rowing 5:00
- Snatch and Deadlift work

WOD:
5 Rounds for time
- 5 Deadlifts, 275-lbs
- 10 Burpees

Time: 7:37

CrossFit - 7Jul (pm)

Warm-up:
- Rowing 5:00
- Deadlifting (ascending weight)

Deadlift
290 x 1 x 5

WOD:
"Death by Pull-up"
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.

I really started getting the Butterfly Pull-up down pat today. It felt really good when I got a good rhythm going. I'll keep working on it, because it definitely helps develop more coordination. (And it's faster...haha)

Completed 20 Rounds + 13 pull-ups
Total 213 Pull-ups

Note: Tore open my left hand again. Good news is that it was under my middle finger and not the same one as last time. Tennis elbow is still sore and a very slightly swollen, but icing is helping.

Intermittent Fasting: About 15 hours between dinner/breakfast. WOD was done 3 hours post-lunch.

CrossFit - 5Jul (pm)

Warm-up:
- Rowing 5:00
- Movement/Technique practice with the new guys

WOD:
Shoulder Day

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

Good day today! Finally managed to put up 150-lbs on the Press, something that has been eluding me for-ev-er! Then PR'd on the PP. I was too gassed to PR on the Jerks as well, but I keep the weight REALLY high.

SP: 95, 105, 115, 135, 150 (Tie PR!)
PP: 155, 165, 175, 185, 190 (PR!)
PJ: 185, 190, 175, 175, 195 (x3)

Note: Starting to get a bit of tennis elbow in the right arm. Probably from all the grip-intensive WODs over th past couple of weeks. I'll be icing it and keeping an eye on it to see if I need to back off for a few days.

CrossFit - 4Jul (pm)

Five rounds for time of:
- 135 pound Deadlift, 15 reps
- 135 pound Hang power clean, 12 reps
- 135 pound Front Squat, 9 reps
- 135 pound Push Jerk, 6 reps

Time: 22:18

CrossFit - 2Jul (pm)

Warm-up:
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

-Handstand and freestanding handstand push-up practice for ~20 minutes.

Injury: I noticed a bit of a tweak in my right elbow today.

- Snatch Balance drills: worked up to 95-lbs
- Snatch
- 65, 75, 85, 95, 105, 115

WOD:
Back Squat 3 x 3
Shoulder Press 3 x 3
Deadlift 1 x 5

BS: 275 x 3 x 3
SP: 135 x 3 x 3
DL: 285 x 1 x 5

CFEndurance - 2Jul (am)

Warm-up:
- Rowing 5:00 easy

WOD:
Tabata Rowing

8 rounds of 20-seconds hard/10-seconds easy.

Total Distance: 1068-meters

CrossFit - 1Jul (am)

Warm-up:
- Jogging 2-ish minutes from the parking lot to the gym (running late)

WOD:
"Fran"

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

We're starting to get a little CrossFit group going on over here. There were 5 of us today. Since I'm trying to get us a few days behind the mainpage so everyone can see the workout and exercises, I had to pick a WOD. I chose Fran so all the newbies can see how devastating a 5-minute workout can be. I went first and I guess having an audience full of new guys helped push me to a 23-second PR!

Note: Tore open my left hand again. same place as last time. I even shaved down my callouses yesterday. My hands really need to adjust to this bar!

Nutrition: Intermittent Fasting for about 15-hours pre-WOD.

Time: 3:57

CrossFit -30Jun (pm)

Warm-up:
- Rowing 5:00

WOD:
"Lynne"

Five rounds for max reps of:
- Bench Press bodyweight(185-lbs)
- Pull-ups

Although my bench was down by a few reps, I more than made up for it on the pull-ups. I'm getting closer to 30/round which is a solid goal. My pressing strength is still a major weakness, and I constantly wonder how much it's affecting my overall fitness. I hope working with the warm-up circuit will help somewhat. I think using ring dips would be even better as my strength improves. Today was a good PR though, so I was pretty stoked.

13/32
11/28
9/28
7/24
6/24

Totals: 46/136 = 182

CrossFit - 28Jun (pm)

Warm-up:
-Rowing 5:00
2 x 9, 1 x 5
- Push-up
- Chin-up
- Dip
- Sit-up

WOD:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

The cleans were the worst: I started them at 1:05 and didn't finish them until around 16 minutes. My legs and lower back were crushed from yesterday. The dips weren't too bad until the last couple. And I finally managed to get the DUs under control the second go-round.

Time: 23:30

CrossFit - 27Jun (pm)

Worked out with Steve today. It was one of his first CrossFit workouts. I used him as a guinea pig for my Intro to CrossFit PowerPoint presentation and WOD. Unfortunately, his friend that was supposed to come didn't show up, so I had to join Steve in the WOD, lest he take it easy and think this stuff isn't hard. It really wasn't fun at all, considering how rough this morning's WOD was. Oh well, I'm pretty sure he's hooked. So it looks like I've got a new training partner!

AMRAP in 10-min:

- 5 Pull-ups
- 10 "Ammo Can" Thrusters, 25-lbs
- 15 Squats

Total: 11 Rounds + 5 Pull-ups

CrossFit - 27Jun (am)

Warm-up:
- Jump Rope 1:30
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbed a 55-lbs dumbell for the swings and the runs were done on at treadmill at a 1% incline. Otherwise, as Rx'd. This was a major kick in the ass. Nothing was easy except the first 800m and set of DB swings, everything else just plain old sucked.

Time: 32:48

CrossFit -25Jun (pm)

"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: 33, 30, 24 = 87
SDHP: 25, 16, 15 = 56
Box Jumps: 21, 20, 15 = 56
Push Press: 25, 20, 21 = 66
Row: 17, 17, 17 = 51

Total: 316

CrossFit -24Jun (pm)

Warm-Up
- Rowing 4:30
3 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
Snatch
1-1-1-1-1-1-1

95
105
115
120
125 (F)
125 (F)
125
130 (F)
130 (PR!)

I unfortunately had to do this in running shoes, and I just felt really unstable in the hole. Definitely need to work on this!

CrossFit - 21Jun (pm)

Warm-up:
- Rowing 4:00

WOD:
50 Muscle-ups for time

I had to do this in the gym's only squat rack so I had to share it with a guy squatting (at least he was doing decent squats). And I couldn't get full extension at the bottom because the rack isn't tall enough.

Time: 15:25

CrossFit - 20Jun (am)

Warm-up
-Rowing 4:00

Felt pretty sore and tight in the adductors and lower back.

WOD:
Max rounds in 20-minutes
- 10 Thrusters, 65-lbs
- 10 Pull-ups

Total: 12 Rounds in 18:15.

I definitely could've completed 1 more round but I ripped my right hand open pretty deep on Round 11 and after enduring it for Round 12, just didn't want to have to deal with it any more.

Soccer - 19Jun (pm)

Played a combination of field and goalkeeper.

Total Time: 1:15

CrossFit - 19Jun (am)

Warm-up:
- Rowing - 4:00
3 x 8
- Push-ups
- Curl-ups
- Dips
- Sit-ups

WOD:
CrossFit Total
Back Squat: 275, 295, 315 (right hip flexor still a little tender)
Shoulder Press: 135, 140, 145(F) Arms are still toast from the Shoulder Press/Back Ext. WOD
Deadlift: 335, 355, 385

Total: 840-lbs

CrossFit - 17Jun (pm)

Warm-Up:

Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

Deadlift
1 x 5
280

WOD:
5 Rounds for time:
- 21 Shoulder Press, 75-lbs
- 21 Back Extensions

Muscular endurance on the presses became the limiting factor. I was reduced to breaking up the sets into 7s, 6s, and 5s. All the Back Ext. were straight through.

Time: 14:25

CrossFit - 16Jun (pm)

Warm-Up:

Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

All the sit-ups were full-ROM: "chin to knees."

Time: 15:33

CrossFit - 15Jun (pm)

Warm-Up:
Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS
135
145
155
165
175 (PR?)

FS
185
205
215
235
255 (PR!)

BS
275

I stopped there because my right hip flexor was starting to bother me again. Seeing as I'd hit a new PR on the Front Squats, I decided to call it a day.

Soccer - 13Jun (pm)

Played soccer with the base team for 1.5 hours. About an hour of which I played midfield, the other 30 minutes, I was in the goal.

CrossFit - 13Jun (am)

7 Rounds for time

- 10 Pistols (alternating)
- 12 Ring Dips
- 15 Pull-ups

Time: 14:58

NOTE: Tore open my left hand on the second-to-last set of pull-ups.

CrossFit - 11Jun (am)

Warm-up:
- Row - 3:00
3 x 6
- Push-ups
- Pull-ups
- Dips
- Sit-ups

WOD:
Deadlift
3-3-3-3-3

315
315 (x1 - aborted)
275
275
295

Rest Day - 10Jun

I was pretty sore this week from the Cleans/HSPU workout. I kinda tweaked my right hip flexor during the squats yesterday due to an very insufficient workout, so we'll see how that feels tomorrow. Overall, loving my new job; just haven't fully adjusted to the time zone, so I'm not getting a full 8-hours of sleep every night.

CrossFit - 9Jun (pm)

Back Squat 3 x 5

245
255
255

Deadlift 1 x 5

275

3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

CrossFit - 8Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
10 Rounds for time:

- 12 Burpees
- 12 Pull-ups

Tried to do this in the hotel gym an had to stop after 4 rounds because the pull-up station was going to fall over. This was definitely a rough one though.

Time: 8:39

CrossFit - 7Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
5 Rounds for time:

- 7 Squat Cleans, 135-lbs
- 15 Handstand Push-ups

Wow, my two worst exercises in one WOD, righteous. I really really suck at high-rep cleans. I think some of it has to do with the weights that we have at the gym. They aren't round they're like 10-sided, therefore when I set them down after each rep, I have to reset the weights before I go again, otherwise one side will be 4-5 inches farther forward than the other. None the less, I still really suck at doing high-rep cleans...definitely need lots of improvement there. As for the HSPUs, the ROM was really good, forehead/nose to deck on every rep, but muscular fatigue became a major issue during the 2nd round and each round afterwards. I was forced to doing 3s, 2s, and 1s to complete each set. Maybe one day my pressing strength will improve and I won't suck as badly.

Time: 27:35

CrossFit - 4Jun (pm)

Max rounds in 20 minutes:

- 15 Pull-ups
- 30 Push-ups
- 45 Squats

This one was tough. Push-ups were definitely the limiting factor. The pull-ups were all done straight through, and felt very manageable. The squats were broken, typically 25/20.

Total: 6 Rounds + 15 Pull-ups

CrossFit - 3Jun (pm)

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

75
85
95
105
115
120
125
125
130

The last 3 singles I had to finish the lift by pressing the barbell a few inches to lockout. Other than that, felt pretty good. Warmed up with 5-minutes of jump rope and then did Overhead Squats working up to 1 x 155-lbs.

Rowing - 2Jun (pm)

Rest day today, but in order to get back into the swing of things, I decided to do some very light rowing since there is a Concept 2 rower here. Average pace was 2:06/500-m

Time: 10:00

CrossFit - 1Jun (pm)

- 10 Thrusters, 135-lbs
- 50 Double Unders
- 8 Thrusters, 135-lbs
- 40 Double Unders
- 6 Thrusters, 135-lbs
- 30 Double Unders
- 4 Thrusters, 135-lbs
- 20 Double Unders
- 2 Thrusters, 135-lbs
- 10 Double Unders

I really didn't like this workout. The amount of time required to complete the DUs was so unbalanced in relation to the Thrusters. In total, I maybe spent 5-minutes completing all of the Thrusters, the rest of the time was all DUs.

Total Time: 21:30

CrossFit - 26May (pm)

Great workout to commemorate Memorial Day!

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 19:58

Running - 25May (pm)

Ran on a trail on Leonard Wood. I intended for it to be an easy jog, but the trail turned out to be very hilly and hot. It ended up taking alot out of me.

3.5 miles

Time: 30:20

CrossFit - 12May (pm)

30 Muscle-ups for time

I did this after a tough day at the pistol range, qualifying and doing various stress courses which involved alot of running and carrying dummies.

Time: 8:25

CrossFit - 11May (pm)

"Fran"

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

Time: 4:20

Running - 9May (am)

With work again. Ran about 2.5 miles on and off. Again, nothing too difficult.

CrossFit - 8May (pm)

"Diane"

21 - 15 - 9
- Deadlift, 225-lbs
- Handstand Push-up

Good day today! Didn't feel too bad cardiovascularly, strength on the HSPUs was the limiting factor. And I got to do it without shoes!

Time: 11:43

Running - 8May (am)

Went running for work/training this morning. Wasn't strenuous at all: jogging, walking, and a little faster paced stuff thrown in.

About 30 minutes total.

CrossFit - 7May (pm)

Again, didn't do the prescribed workout because I'll be running at work over the next 2 days.

Chose "Josh"

- 21 Overhead Squats, 95-lbs
- 42 Pull-ups
- 15 Overhead Squats, 95-lbs
- 30 Pull-ups
- 9 Overhead Squats, 95-lbs
- 18 Pull-ups

Felt pretty solid today. All OHS were unbroken. Broke the pull-ups into 12 and 10s and 8, which worked out very well.

Time: 8:50

CrossFit - 6May (pm)

Couldn't do "Elizabeth" due to a lack of equipment. Did the 50 Burpees for time that I missed a few days ago. Made sure that each rep was chest-to-deck and 12" jumps.

Time: 3:51

CrossFit - 2May (pm)

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Had a heck of a time today. Started out with a 7:00 mile on the treadmill. Tried to go with "Cindy" partitions, and couldn't even maintain 1 round per minute towards the end. Closed with a 7:45-ish mile. Every pull-up, push-up, and squat was full ROM.

Total Time: 38:20

Rest Day - 1Apr

Resting, got it....

CrossFit - 30Apr (am)

Max Rounds in 20 minutes of:

- 10 Thrusters, 65-lbs
- 10 Pull-ups

This was an interesting combination. I completed every set of Thrusters and Pull-ups unbroken, so that was a big plus for me.

Total: 12 Rounds

CrossFit - 28Apr (pm)

Thruster
1-1-1-1-1-1-1

155
160
165
175
185
195
200
205

Wow! This was a great day. Going into this workout, I expected to get up to 185 or maybe 195, but I ended up surprising myself. 205-lbs was definitely my max though: the last rep got stuck at about forehead height for 3 seconds or so before I was able to get it moving up to lockout. I'm really happy about it since I was doing this in really squishy Nikes and not my lifting shoes.

Rest Day - 19Apr

Partying at the reception...tomorrow's going to be painful! :-)

CrossFit - 18Apr (pm)

Flew into San Diego today for Ken and Heather's wedding reception. I hadn't been off the plane for 20 minutes and Ken and I were already hitting the WOD.

"Michael"

- Run 400-meters
- 50 Back Extensions
- 50 Sit-ups

The run was a couple laps outside the MCRD gym in the parking lot, definitely not accurate, but good enough to kick our asses.

Time: 19:09

CrossFit - 17Apr (am)

"Elizabeth"

21 - 15 - 9
- Cleans, 135-lbs
- Ring Dips

Couldn't get my head into it today. The cleans crushed me even more than usual. The ring dips felt pretty good with a solid kip.

Time: 18:43

CrossFit - 16Apr (pm)

"Nancy"

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

First time doing a WOD with a treadmill. It is very different: it takes a while it get up to speed and even on a 1.0 incline, it doesn't feel as hard. I'm confident I would've gone sub-16 if I didn't have to use the treadmill. Either way, it's still a PR.

Time: 16:18

Running - 16Apr (am)

Felt like going out and doing an easy 3-miler this morning.

Mile Splits:
8:06
7:47 (15:53)
7:51 (23:44)

Was about steady state / high-end aerobic pace. Felt good. Tried to focus on technique the whole time.

Rest Day - 15Apr

Nice relaxing day on the couch...haha.

Calves are pretty sore today after the 10K.

CrossFit - 14Apr (pm)

"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

This actually wasn't as bad as I thought it would be. I'm confident that I could've consistently completed 7 reps on each round of pull-ups, but I was having a tough time keeping the dumbell between my feet. Next time I'll be sure to use a better technique.

Round 1) 6 - 7 - 5 = 18
Round 2) 6 - 6 - 6 = 18
Round 3) 6 - 7 - 6 = 19
Round 4) 6 - 6 - 5 = 17
Round 5) 6 - 6 - 5 = 17

Total Reps = 89

Running - 13Apr (pm)

Flew back today from D.C. Stomach feels terrible from all the alcohol and not-so-healthy food. Time to make up yesterday's WOD.

Run 10K

Other than feeling like I was going to throw up almost the whole way, I'm pretty happy with this run. There was a bit of a headwind on the way out, but the temperature was cool and it was a flat course - almost perfect conditions.

I ran a negative split, here are my mile times:

7:50
7:42 (15:32)
7:48 (23:16)
23:58 (5K) *
7:40 (30:56)
7:23 (38:19)
7:02 (45:21)
46:43 (10K) *