"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 square

Stretching for warm- up.

27:53

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"Lynne"

5 rounds for max reps of:

Body weight bench press
Pull-ups

Bench: 9 8 8 7 5
Pulls: 14 12 9 7 7

CFWU and a buy-in on the bench.

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Back Squat 5-5-5-5-5 reps

Post loads to comments.

CFWU and 100 push-ems (Day 23)

185-195-205-215(Broken)-215(Broken)

I'm good enough at Pull-ups that I am going to suspend the 100 days for now. There's just not enough time to do push-ups and pull-ups. I'll focus on push-ups still.
My darker days are over and it's time for a new beginning. I'm stopping drinking for the time being. I feel like shit the next day and accomplish less. Plus there is a strong desire to go back to smoking when I drink in a bar. I have to have good beer, and none of the mainstream stuff, so the cost is another factor. I'm looking to improve my performance as an athlete and this is something dragging me down. Wish me luck.

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Got my sweety to do this today:

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 10lb
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Thrusters, 10lb dumbbells
20 Burpees
60 Standard Jump Rope Jumps

Jamie: 19:53

I did:



"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

16 rounds, 5 pull-ups, 4 push-ups

New P.R. previous was 13.

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Might as well do a Crossfit style Xmas and do two WOD's. First WOD on a Dread mill:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

1. 3:06

2. 2:48

3. 2:42

4. 2:50

This was intense, even on a dreadmill. I maxed out the speed on the treadmill for the 2nd and 3rd rounds.

Then I went to work cause sprint fucked up and shut off my phone yesterday instead of January, when I told them to. So I got my work phone for now, but they are supposedly turning it back on.

Back to the gym for death. The most evil woman, and considered by many to be the worst Crossfit WOD there is:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

I had to use my 1.71 pood KB, since that's the biggest one I got.

48:15

Yeah. After doing sprints. Why is Eva so difficult?? I like to think that Coach got pissed and made it that way cause some jack ass made the comment that Eva looked like a man. (She doesn't. She looks like an athlete, not a man.) So....let's see what I did this last time in:

55 min even. Did jumping pull-ups. KB was the same. Not bad. Good progress. Pull-ups were all full kips this time. Time to work on my boxes I'm building.

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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
150 Single unders

Post time to comments.

Jump rope for warm-up

33:59 Previously-36:27 New P.R.!

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Complete as many rounds in twenty minutes as you can of:

Run 400 meters
15 L-Pull-ups
15 Hip Extensions

4 rounds 400 meters 1 L-pull-up. Finished up round 5 for practice.

Day 21 Pull-ems and Push-ems complete

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Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

CFWU x 2

165-175-175-175-175-175-175

Coulda gone higher, but form started to degrade near the end.

Day 20 Pull-ems and push-ems.

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AMRAP in 20 min of:

275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

CFWU x 2

7 rounds even. I slept in til 0518 this morning. Thought I would have an easy workout. This was pure evil. Soul-less and spiteful. Like me.

Day 18 for Push-ems

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Run half a 10k...(Okay, so I don't have the time in the a.m. to run a full 10k, which was Rx'd)

22:11

Not bad. On a Dreadmill. I thought I would start an experiment and run a 5k on terrain tonight and at least try to match the dread. This, of course, depends on if I can get the Radar back up and going.

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Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

33:35

250 Jump ropes for warm-up.

Of course, people got into my way. Some I just jumped in front of. Sorry! I got there first. Both hands and fucked from the Pull-ups.

Still need to knock out my Push-em-ups for today.


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"Nasty Girls"
3 rounds for time of:

50 Squats
7 Muscle-ups (subbed 3:1 ratio pull-ups and dips to Muscle-ups)
135 pound Hang power cleans, 10 reps

Post time to comments.

250 rope jumps for warm up

22:35

Previous time: 27:52

Dips previously were the ring type. Still not bad. Crappy weather prevented me from doing this last night, so time to double and triple up.

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120 pullups
120 dips


Jump rope for warm up 250 single unders

22:36 (approximately) cause some jack ass decided to jump in my way and re-hang the leg lift straps that I had just taken off for pull-ups. Okay. I'm patient and nice. But seriously, those straps are more of a hinderance than helpful. There's really no point. Hang with your arms if you feel like wasting your time doing leg lifts. Sit-ups, crunches, leg lifts, sidebends, etc, etc. will not uncover your abs. Diet will. Sooooo, maybe I took one of the straps and made it disappear for a while. What did I do with it? Put it under a box that is only used by real athletes. Since there are only 4 that workout at this gym, it shouldn't be found for weeks.

At least I made a new P.R.

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"Mr. Joshua"--Modified

3 rounds for time:

Run 400 m
30 GHD Sit-ups
250 lb DL

Had to cut it short cause I was running late. Originally 5 rounds, this is a great core workout. Okay, so maybe I misbehaved a bit this weekend too, which shot my time:

Abbreviated CFWU

23:11

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10-8-6-4-2 reps of 135lb squat clean
Interlace 150 single under jump ropes after each set of cleans

CFWU x 2

13:48

Day 16 of Push-ems

"Belligerent Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters with 50lb weighted vest
Max rep Pull-ups with 50 lb weighted vest

Post number of pull-ups completed for each round to comments.

1: 4
2: 4
3: 4
4: 4
5: 4
6: 4

plus .14 miles at 20 min but went ahead and finished round 7.

I was running .27 miles which was actually 434.5 meters. That's what I get for not properly taking the time to do the math. Running all treadmill this time to maintain a consistent pace.

Day 16 of Pull-em-ups done.

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Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 GHD Sit-ups
15 Back Extensions

Jump rope for warm up.

5 rounds, 15 Pull-Ups, 15 Push-ups, 3 Sit ups.

Push-ups were subbed cause I forgot my rings.

Again, someone got in my way. I guess they didn't know any better, but it's still frustrating. What a crappy day. I need to get out of this place for a week or 52. Why did I come back to Indiana???

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"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders
Sit-ups

CFWU x 1 abbreviated

19:11

Lotsa people got in my way for this one. Shitty fuckin day. Tonite will be better.

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

155-165-170(fail)-165(fail)-155
155-165-170-170-175(fail)
135-145-155-165-160

Not bad, considering my whole body is sore. A couple more idiots decided to comment on my steroid usage. I get this every so often. After all, I couldn't get into shape by training 2-3 times daily and eating a strict diet, could I? And if you look at me, am I really that big? I'm a slim 188lbs. I just love it when people write off another athlete as cheating so easily. Dumbfucks.

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Front Squat

5-5-5-5-5 reps

Back squats for buy in.

135-185-185-185-185

Last two sets broken. I'm wrecked. Annihilated. My legs will take a few days to heal. 3 times is tough. I planned on doing back squats and dead lifts too. No chance.

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For time:

100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

250 rope jumps for a warm-up

Subbed 4:1 Pull-ups and Dips in lieu of rings (muscle-ups)

Dodged Globo-gymers.

35:03

Brutal.

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Crossfit info and general fitness

Here is a link to the articles I have written for CGBlog.org on getting started with Crossfit, nutrition, and general fitness:

http://www.cgblog.org/search/label/by%20Tony%20Kiegel

This should clear up some of the questions that I am getting about the workouts I do, why I post my workouts (I have a handful of readers and this isn't the only blog I burn these to.), and should you decide to start working out, some useful tips. Check out the travel workouts section to see some pretty rockin workouts you can do sans a gym.

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Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

CFWU x 2

9:09

Lunges were done with the DB over head one arm with the arm locked out. The last was done with both arms locked out over head. I was skeptical of this one at first, but it left me laying on the floor gasping for breath. Everyone that owns a dumbell, chair, jug of milk, or small child can do this one at home. No excuses!


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120 pullups
120 dips

Approx 22:49 (My watch screwed up)

Previous: 30:03

My left hand is bleeding.

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Day 14 Push-ems

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080915.

CFWU x 2 less Pull-ups and Dips

8:43

Previous: 10:33

That's right, folks. A sub 10 min Fran.

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Lunchtime:

Push Jerk

1-1-1-1-1-1-1 reps

CFWU x 2 less dips

135-165-185-190-195(fail)-195-200(fail)-200

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Run 5k

Stretching for warm-up. Ran this with my sweety so I strapped on 50lbs and matched her pace, which worked out well. She did really well, and this time did not have to stop and walk or catch her breath. Great progress, Babe! We'll make a Crossfitter outta you yet.

37:59

Great for me too, the last time I ran with 50lbs was 34:54, so this was still a great intensity level. I think this is a good way for couples to work out together when one is more fit than the other. Definitely gonna have to keep this in mind for training other people in the future.

My lunch time workout was this:

Deadlift 3-3-3-3-3 reps

Post loads to comments.

CFWU x 2

285-315-325-330-335

Some rocket scientist towel girl got onto me for dropping the weights, which I didn't drop. Kinda rude, and I don't appreciate some noob telling me what she thinks I am doing just because I have several plates that "clank" together. It's a gym. Maybe I should do biceps curls on the machines? So after that I started slamming the weights back on their racks when I cleaned up. THAT was loud. ; )

Day 13 for Push-ups done during the deadlifts.

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"Lynne"
Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Body weight: 190

1: BP 10
PU 10
2: BP 9
PU 9
3: BP 8
PU 8
4: BP 7
PU 8
5: BP 7
PU 8

Busted my chinnie chin chin.

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Day 13 Pull-ups

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU x 2

14:15

New PR. Kips did it.

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Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080426.

CFWU x 2

32:39

Previous time: 32:36. Globogym full of globos tonite.

Day 12 Push em ups 6:31

Taught Kyle the CFWU and 1-1-1-1-1-1-1 reps.

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"Jason"

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

Post time to comments.

Compare to 080526.

Jump rope for warm up.

Wow. I subbed a 3:1 ratio of Pull-ups and dips in lieu of Muscle-ups. That sucked. I was thinking I would do this around 30 min. Nah. Not a chance.

54:24

Um, how did I do this sub-40 in May??? No fuckin clue. Granted, this was at a different gym, many globo-gymers were around, and I had a few shots of Jameson last noc before the rack. I'm ashamed. The only good thing was I got off a few kips that were good. Maybe it's been the bodybuilding?? I think it's time to get back to functional fitness. Or, at least a more Crossfit focused workout.

Day 12 for Up-pulls

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"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.

Add your points and post them to comments.

Rows were subbed with bent-over barbell rows.

WHAT??? FGB again?? Yes. My sweety came to the gym with me and did FGB for the first time in her life. Of course we decreased the weight and used a smaller box, but she did well once she quickly mastered the lifts. I have met the woman of my dreams, no I'm not kidding. There was no complaining, no quitting, no stopping to rest. I didn't hear, "Crossfit is too hard." The hottest thing in the world is to watch a beautiful woman bust out FGB. I found the one. I'm in love.

Jamie

1: 81

2: 65

3: 75 Total: 221

Bar was 35lbs and rows with a 15lb bar. Box was 12".

Tony

1: 96

2: 73

3: 80 Total: 249

Standard weight with a 45 lb bar for rows.

Day 11 Pull-ups today, I'm staggering them with Push-ups cause my shoulder is giving me fits for now.

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Day 10 100 Push em ups and 10 Pull-ups done.

"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.

Add your points and post them to comments.

Subbed 45lb SDHP for a rower

1: 95

2: 80

3: 57

Total: 232

Previous: 233

Looking back I could have tried harder. It did lay my ass out. As I lay there panting some geriatric bodybuilders stood there waiting patiently for me to get off the squat rack. (I went to the Newburgh location since I am on vacation this week.) They actually look very fit for their age. But their isolationist movements showed their fitness levels. No disrespect intended for anyone at that age that looks fairly in shape and still makes it to the gym for hours on end. I just don't understand why they would look so fit but still have to do assisted pull-ups. Bodybuilding is purely cosmetic, and that shows by the tight gear people wear when they do it along with the lack of real fitness. There's just not enough strength.

So I didn't give up the squat rack-they were just gonna use it to do "shrugs" and did another WOD:

Back Squat

5-5-5-5-5 reps

135-155-175-185-195

Not my best, but not my worst and I tweaked my back.

101 Ring Push-ups
101 Pull-ups

23:24

I decided not to bodybuild. I don't really care for it, but will continue to do it after a little break. One fella approached me after my workout and asked, "Are you the Crossfit guy?" Well yes, yes I am. He's like, "You guys are some of the fittest guys in the gym!" I'll take that.

So I told him how to get into it. And maybe I will get some time to show him a few lifts. No need to not spread the word.

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45 Turkish Get-ups with a 42lb Kettlebell
52 Kipping Pull-ups
45 Burpees

30 min(forgot to start my timer)

Jump rope for warm-up.

Ran outta time cause of the TGU's. Kips are getting better as I am learning to push off of the bar.

Day 9 after a rest day. Push-ups after work.

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Rest Day.

Power Clean 1-1-1-1-1-1-1

CFWU x 2 less Pull-ups

135lb cleans x 3 for form

185-195-205-210(fail)-185-185-185

Finished up with 35 reps of 135lb Power Cleans.

Day 8 today. Push-ups to follow.

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Edit: Push-ups@5:57

Day 7

This after being sick all weekend.

6:24 100 Push-em-ups

7 Pull-em-ups

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"Lynne"
Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Body weight: 190

1: BP 10
PU 10
2: BP 7
PU 11
3: BP 6
PU 9
4: BP 7
PU 10
5: BP 7
PU 7

CFWU less pull-ups and dips x 2

Jumped in the bodybuilding pit for a bit to show off ; )

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Four rounds for time of:

Run 400 meters
50 Squats

Got to run this with my sweetie but we did 500m instead.

16:33

Warm-up was Flutter kicks and rope jumps.

Previous time was 16:18 but didn't have the extra 100m per round.

She did really well for 34 degrees and starting out with Crossfit. I'm proud of her!

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Complete as many rounds as possible in 20 minutes of:

10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments

CFWU x 2 less PU's and Dips

8 rounds.

This is after being sick for the last 5 days. I almost puked. In fact, I think I might have left some lung pieces on the ground from heaving so badly. Bout half a round worse than last time. Form was good though. Probably better than last.
I just got my new Againfaster.com custom portable pull-up bar, which I intend to install in my basement for continuation of the 100 pull-up challenge. It's really cool.

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"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups (GHD sit-ups)

33:59

CFWU x 2

I'm still sick. Time sucked. Just popped some happy pills.

*cough*

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Thanks to all of our veterans across all the services. Freedom is sweeter than anything else. This beer is for you. For those of you that gave all-rest. We have the watch.

Semper Paratus,

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Day 6

6 Pull-ups
100 Push-ups: 5:45

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400 Squats.

13:54

Sucked. Legs=jello.

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Day 5 100 Push-ups

6:04

Did this before I attempted the bench press and some bodybuilding. Def detrimental to the bench. But, I did get a good pump. I'm gonna hafta space the 100 day challenges away from the other stuff. Make it it's own workout (kinda).

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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.

Post number of minutes completed to comments.

10 min.

Previous time: 9 min

Pull-up day # 5

Push-ups in a bit.

10 min vigorous rope jumping.

My back is healed for the most part. It's scary when I tweak it, but i really let it rest this weekend so time to get back to work.

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Push-up day #4 6:31

4 Pull-ups

Thrusters tweaked my back a bit, so I'm glad I didn't run today.

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Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

CFWU x 2

95lb Thruster x 3 to get the feel

135-155-185-195-200-205(fail)-205(fail)

Just couldn't get the 205 out of the hole. I thought this would be easy, but I have been wailing on my upper body so much lately. Thrusters are my bane, but perhaps one of the best lifts to do for sheer strength. It's still candy to get more than my body weight over my head from a full squat.

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Muscle-up practice and some bodybuilding.

Angie took care of Pull-up day #3 and the 100 push-ups. I'm wrecked.

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"Angie"
For time:

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

Post time to comments.

250 rope jumps to get the juice flowing


33:03

Again, like last time, I had to continually improvise as people kept getting in my way and delaying the time. Seriously. All I need is a f@$%ing place to do pull-ups and a few minutes on a sit-up bench. But some knucklehead decides to get on my GHD situp bench and do what??? Crunches. Give me a break. Let's all train our abs half-assed now. I need a Crossfit gym...

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No A.M. workout-I had to go vote.

Day 2:

2 Pull-ups
100 Push-ups 6:58

Slower than yesterday, but to be expected since I am smoked.

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Beginning today, I am going to start with Steve's recommendation and do 100 days of the things I hate: Pull-ups. I'm also doing Push-ups cause I used to be able to knock those out better. 100 day's means adding one every day until reaching 100.

Day 1:

1 Pull-up
100 Push-ups

Push-up time: 6:41

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

Post loads to comments.

135-155-175-180(fail)-175(fail)

175-175-175-175-165*

135-155-160-165-170

*Had to bring it down a notch cause I was losing control.

CFWU x 2

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds*
Ring dips

*Cleans were full squat cleans

CFWU x 3 less Pull-upa and dips.

20:04

This made me almost toss my cookies and I had to sit down after it. I wanted sub 20 min, but had to stop just to keep from throwing up. Time to add "Elizabeth" to the list of favorite workouts. Everyone should do this one.

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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Jump rope and Back ext then 135 lb BS, 95 lb SP, 245 lb DL x 3 each for warm up.

Previous total:

755

New total:

765

BS: 265
SP: 155
DL: 345

Since my shoulders are wrecked from yesterdays bench press, I think that my total could have been higher. I would like to see over 800 before the end of the year.

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Four rounds for time:
Run 400 meters
Rest 2 minutes

1: 1:21
2: 1:28
3: 1:34
4: 1:31

CFWU x 3 less situps

Previous time:

1: 1:37
2: 1:42
3: 1:37
4: 1:41

On 09/01/08

Good deal, new P.R.

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Body weight bench press 10 rounds max reps. Warm up is 50 and 75% of body wt.

Body wt: 190 I used 200lbs since that was my old target.

7-5-5-4-4-4-4-4-4-4

Did some bodybuilding afterward. Fairly innocuos, but I am supposed to wear a "Spartan" outfit for Halloween so I thought I might add it in.

As I left the gym I was playing "More Human than Human" by Rob Zombie. I guess I felt dirty like I cheated-this was a non-Crossfit workout. The bodybuilding most people do is more of a joke after doing Crossfit, but it does get a good pump on.

Crossfit workout tonite.

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Run 5k

23:13

Not my best, but not my worst. Good run. Hills.

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Ten rounds for time of:

12 Burpees1
12 Pull-ups

CFWU x 2 less Pull-ups and Dips

Pull-ups were using Rings.

I really focused on form this time, so my time was a bit off, but I think form is paramount to getting better at both of these.

32:56

Good stuff.

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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

5 rounds, 5 thrusters, 7 Powercleans, 1 SDHP

CFWU x 2 less dips

Sucked ass. I hate Thrusters. Gimme gimme more.

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Evening Workout

10 rounds for time of:

10 Ring Push-ups
10 Biceps Curls 80lb
10 Skull-crushers 80lb

I know, I know. Not exactly Crossfit. Well, I have to body build a bit ya know. And I got my Gold award from www.presidentschallenge.org :

Congratulations!

You've earned a Presidential Champions Gold award!

You've done it! You've reached a very high level in the Presidential Champions program: a Presidential Champions Gold award. But that doesn't mean the end. We encourage you to continue in the program and earn a special award. The Platinum Award starts once you have earned your most recent Gold Award. To achieve this award you must earn 500,000 points in the Presidential Champions Program or 1,000,000 in the Advanced Performance Presidential Champions Program. Your point totals will start over at this time. This award will be available upon completion of the Platinum Award. Congratulations and we encourage you to continue logging for this special award. You can order your award any time you choose.

One effing million??? It was 160,000 for the Gold (40k for the Bronze and 80K for the silver). It only took me one full year and 10 months. Okay, let's do it. I have a full life of Crossfit. Get some. Make me even better. I want a mil.

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"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

13 rounds, 3 Pull-ups

Not as good as last time, but my workout attire was just not the right type.

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Jump rope 30 min:

10 min running while jumping
10 min double unders
10 min running while jumping.

Good practice!

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Snatch 3-3-3-3-3-3-3 reps

95-135-135(fail)-115-115-115-115

Coach called for 1-1-1-1-1-1-1 reps, but I need practice obviously. My form really cleaned up at 115. Aaron, you are right, form before weight. I should know better than to try to lift more and risk blowing out my back...again. Of course, the 135 got me into trouble. On my failed attempt, I lost control and made my mark(once again) on the gym floor. That was noisy.

I need to post some travel workouts for my friends on CGblog.org. I wouldn't want those fellas to have an excuse while traveling!

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For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

17:56

Previous time from 6/01/08: 20:55

Jump rope for warm up and then 10 min of jump rope practice afterwards.

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Deadlift 3-3-3-3-3 reps

255-295-305-310-315

CFWU x 2

Did 50-50lb DB curls and 150lb triceps pressdown just to show the bodybuilders I could.

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Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

CFWU x 2

21:41

Previous time: 23:47

Bigger, faster, stronger...I even jumped in the bodybuilding pit to fuck with the bodybuilders. I wouldn't want them to feel like they were the only ones that could grit their teeth in the mirror and squeeze out a mere 3 rounds of 10 biceps curls, resting between rounds, (I didn't. In fact, I added in some skullcrushers) and check out their arms while the rest of their shit is sagging off the bone. No readers, none of my shit sags anymore. Praise the Glassmans for allll-mighty Xfit. Ahhh-maaaaan.

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"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Enlarge image

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

32:08

Jump rope for warm-up. Brutal. Sucked. I love it.

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"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]

Enlarge image

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

CFWU x 2 less Pull-ups

31:43

This is the reason I love Crossfit. This workout is so scalable, and can be done virtually anywhere. It still laid my ass out, and that rocks.

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"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Enlarge image

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Muscle ups were practice

24:00

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Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Body weight: 194

100-100-100-100-100-100-100

Pull-ups are sooooo much easier without the weight.

I'm 30 in 2 hours. The first person that teases me about how old I am is going to get tied to my 1.5 pood kettlebell and chased with a stick. I'm in the best shape of my life. I have ABS. I get paid to land airplanes all f$%&ing day. F#%K OFF!

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Five rounds for time of:

135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Front Squat, 6 reps
135 pound Push Jerk, 3 reps

23:02

My intent was to practice squat cleans until I dropped the bar on my feet. I'm walking funny, but I think I can still manage. That effing hurt, and I'll be sore for the weekend.

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"Barbara"
Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Only completed 3 rounds due to time constraint. Well, ya gotta start over somewhere.

1: 7:15
2: 8:42
3: 7:42

Rounds one and two were GHD style sit-ups. Round three I went to the floor.

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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.

Post number of minutes completed

CFWU (Now with rope jumping!) x 2 less Pull-ups and Dips

5 min the first time
Then I did it again,
4 min the second time
Then I did it again,
4 min the third time
Then I did it again, which was seriously wrong and my form went to shit:
3 min the last time.

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"Nate" (modified)

Complete as many rounds in twenty minutes as you can of:

2 Practice Jumping Muscle-ups
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

Post rounds completed to comments.

9 rounds plus 1 practice muscle-up

Mmm good.

50 ring dips after that. Yummy.

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Back Squat

5-5-5-5-5 reps

185-190-195-200-205

Jump Rope for warm-up

10 min rope practice

Back in the saddle from 5 days off. I reccommend this. My neck, back, and shoulder are much better. To think, I have been heavily Crossfitting for 8 months without alot of rest. Back to work for me.

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Gonna keep the workouts sparse until Monday cause I got some serious pain in my back and neck. I am hoping this will heal some things back there, or it looks like I am going to the doc.

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Well, I flew all day today and made it home safe and sound. Rest day today. Tomorrow, I have a little time off for some R&R plus Crossfit.

Click to interact

So I thought I might add my two cents on fat loss, since soon enough the Coast Guard is supposed to enforce this stuff. A lot of people think that losing weight = low fat foods + hours on a dreadmill/elliptical/newest fad in cardio machines weekly will be the most beneficial solution.

Well, I already babbled about Crossfit and I will go into detail more later about the benefits of circuit training over cardio. And I'm not trying to give the impression that you should do anything other that Crossfit. But you work out for maybe an hour each day and the other 23 are spent in a state of lower caloric demand. So let’s talk about diet.

If you were to ask a lot of older successful bodybuilders or athletes that don’t have the natural metabolism of a turbine engine, they would tell you that diet is about 70% of the equation. (I might even say that once your body fat gets really low it might be closer to 75 or 80%.) But if you aren’t after those six-pack abs, and just want to maintain and/or reduce your weight this is for you.

Most people don’t realize that science has created a monster in the food industry. Our foods are sweeter, larger, and more satisfying than ever. The food industry knows what we want, crave, and even smell. It's an addiction, and we didn't evolve to eat much of what's out there.

There is a huge hype out there about fats. Eat low fat. Fats make you fat. Fat free is life-giving, healthy, good stuff that you will surely live forever on. Garbage. What do we eat instead of fats? Those low fat weight watcher/special “K”/newest fad diet bars you heard about on T.V. or some other carbohydrate-laden bread or pasta. This spikes our blood sugar levels up for a few hours but then we crash. If you are like me, you are looking at the snack machine for some other sugary substance to get back to “full” soon enough.

How about a salad? Want to suffer through the day? Eat a salad with a vinaigrette or fat free ranch and see how “satisfied” you are an hour after the meal. Usually we reward ourselves for eating that salad two hours later, since we starved enough, with a nice treat effectively cancelling out the little good we did.

Fats, when eaten reasonably, make us full and help keep us from those binges. I make it a point to eat 30% of my daily caloric intake in fats. It definitely takes a lot less will power when I feel satiated.

What people don’t get is that Coke or Dew you had at lunch or those fat-free crackers you ate with your fat-free tuna sandwich gets processed by the body and stored as F-A-T. (I won’t get at the details here, but at the end of this rant I will make sure to post some links to back all this up.)

Same goes for protein-a lesson I had to learn recently is that if you have too much of those protein musclebuilding shakes it gets eventually stored as fat as well. I was always told by bodybuilders and the supplement industry that the more protein taken in, the more muscle you get. Protein, fat, and carbs all = energy. Energy that can be burned can also be stored.

The folks over at dietitian.com have a pretty clear cut Healthy Body Calculator that lets you see a good place to start. You don’t have to fill out all of the information and you still get a good idea of how much of everything you need to eat. I don’t agree with the level of carb intake they prescribe for athletes, but most adults want more to be trim and healthy.

Crossfit has a fairly cut-and-dry article more geared toward the athlete. But if they are too extreme for you, try out “The Abs Diet” from Men’s Health at first. (Warning-this looks like one of those “Fad” diets but is not.) I recommend it to starters, and you still get to have your cheat meals of things like pizza, bacon (actually good for you in small doses), and bread-just not the white bread that turns into sugar. (Yes, Coasties, we still get to drink beer.) It also has you break up your meals into 5-6 smaller ones throughout the day. Most people that I have started on this particular diet feel fuller than their usual diet. I would follow the diet, don’t buy into most of the supplements. Exception: Whey protein, if not consumed in massive quantities, is good for the athlete. Just my opinion. Oh, and buy the book or get it from the library. Don't sign up for the online thing, unless you have lots of money to throw around.

Finally, if you really want to read up on a good article about how the “low fat” diet is making us sick, check out Doc Enig’s article here.

Some additional reading that peaked my interest:

What If It's All Been a Big Fat Lie?

http://www.boingboing.net/2007/11/18/science-and-carbs-a.html

What would be the very first step and would even shed a few pounds in the first week or so? Quit drinking soda or switch to diet soda. While you are making that adjustment and cursing my name for taking your a.m. “dew” away, you can read up on some of these links. Chiefs and BM's shouldn't have any trouble, everyone knows all they drink is coffee. ; )

There is a lot of information out there, and since I'm obsessive compulsive about diet and exercise, I won't bore you with the details. But, if you are serious about losing weight, and meeting those new BMI standards I keep hearing about, you need to do some research. Once you realize the garbage that you are putting in your body, you might be surprised.


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

150-160-170-170-170

170-170-170-170-170

170-170-170-170(fail)*-170(fail)*

*Completed but broken

New P.R. I didn't have the luxury of a cage to do these in, so the verdict is still out regarding my max. I used a short bar, non-standard, and the bar was cleaned from the floor during each set. That weakens me for strength, but is better in the bigger picture. One more noc.

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Four rounds for time of:

Run 400 meters
50 Squats

16:18

CFWU x 3 less Squats

Evidently I did not know as much about diet as I thought that I did. Although I have gotten my body fat down to less than 5%, I was eating too much protein which was turning into fat. Who would have thought that protein would turn into fat after being metabolized by the liver? I see a noticeable difference in the mirror, and if I can get someone's permission, I will post a photo in the following weeks to point out the difference.

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Rest day.

Saturday Workout

Run Lake Overholser 7.07 miles

1:06:10

Good run.

5 rounds of:

Row 1000m
30 Dips

34:22

It annoys me when a marathon runner makes snotty little comments that a 5k is nothing. As if a comparison can be made. In one you can jog/walk half the time and still get a good time. The other you actually run. Not to mention that a marathon runner can barely lift a bar up to their chest.

Ignorance is blissful.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

12-8-8-8-8-8-8*

*I actually made it thru round 6 at 20 min, then just kept on pushing it thru 7 for 21 min. Good workout, definitely one I will introduce to my newer Crossfit friends.

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"Isabel"
For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

I used 120 lbs due to a non-standard bar and I am always leary about blowing out the back with this many snatches. What a drag to crawl outta the rack today!

CFWU x 2 less pull-ups

7:58

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Active Rest Day

35 min jump rope

Did alot better this time. I was able to run and jump at the same time, which means I am semi-coordinated.

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (approx. had to use a 30lb)
Walking Lunge, 50 steps
50 Knees to elbows (did 15 of these then went to L-sits cause there is no good place here in the academy gym)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single unders

36:27

New P.R. !

500m row for warm up

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5 rounds of:

Row 1000m
50 Push-ups

39:00

Previous time: 42:06

I really thought that I took longer this time. Exact same workout. Time before that was 42:18. Getting stronger. I love it! Get some.

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"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

CFWU less pull-ups and dips plus 250 rope jumps

8:47 mmm...good!

10 min jump rope

Rejuvenated

Run 5k

Stretching and squats for a warm up.

It was more like 5 and a half kilometers, but still a decent run out at Hefner:

25 min give or take a few seconds cause I had to use my phone as a stop watch. Good Sunday workout.

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Active Rest day

I roller bladed around Lake Hefner for 9.1 miles. It was nice and relaxing except there was a triathlon going on. No problem right? Just stay outta the way of the people doing it. After all, from the pics, everyone can see there was plenty of room. Well, it wasn't a big deal until some fella came up to me when I was at about the 8 mile mark of my trek, looking forward to that nice drink at the end and said, "Sir, I'm gonna hafta ask you to get off the trail cause I got athletes on there." Well, I told him I was almost all the way around the lake and since no one had bothered to tell me earlier, WTF? I asked him if he wanted me to go back the way I came and he said yes. Huh? I seriously thought about taking off and seeing if he could catch me on my blades. After all, I didn't get those rest stations the runners or bikers got. Well, I was nice and he let me go. I really don't think he could have done much to stop me anyway. So here are the pics:

After a wipeout.

The other side of the lake.

"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

CFWU less back ext. and sit-ups plus stretching

25:37

Previous time with unanchored sit-ups and a different back ext position:

27:51

I was concerned this one was not going to be very good due to the different back extensions, but it did the job.

Almost Friday

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"The Chief"
Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Full CFWU x 3

1:2+3 cleans
2:2+3 cleans+6 Push-ups+2 Squats
3:3
4:3
5:2+3 cleans

Sucked.

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"Fran" modified:

Three rounds, 21-15-9 reps, of:

135lb Thruster
Pull-ups

21:27

CFWU less Pull-ups and squats x 3

I guess I forgot that Fran is 95 lbs. I kept thinkin, "man I really am weak." Then at the 3rd round I realized my err. Oh well, good stuff and great way to start the evening. So I wanted to jump rope, but I was convulsing after Fran. I had to get some socks anyway cause I forgot those for my rollerblades, dammit.

I should take a pic of my cherry-red, souped up, chick-magnet, hot rod chevy cavalier. Yeah, baby! I suppose I should be happy I have a cahh.

People keep asking me about what I do for fitness. Since I'm obsessive-compulsive about it, I tell them. The good thing is, I can point them to my blog which has the article I wrote on how to get into it.

Its been 3 days and we don't have power yet at my home due to the Ike aftermath. No WOD today or yesterday cause I have been cleaning up the house and fixing stuff and today I am sitting in the airport getting ready to head out west. I suppose that's good, my body could use the time to heal. If I can maintain the diet, I don't think that it will matter much.

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"6505"*

Three rounds for time:

Run 400 meters
30 1.5 pood (55lb) Kettlebell or dumbell swings
250 single-under rope jumps
21 pull-ups

*This is not an official Crossfit workout, not endorsed at all by Crossfit, just something that I feel like is due to some fallen shipmates.

Abbreviated CFWU x 2

30:31

I was going for sub 30 min. Maybe next time. The aircrew of 6505 didn't get those split-second rests I took. But I do feel that I honored the fallen. What a great community Crossfit is.

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CGblog.org

Crossfit: Forging Elite Fitness

Posted by Fat American Ex-Coastie

I worked out in the gym before. I even put on a few pounds of muscle. I got the "Men's Health Maximum Muscle Plan" and followed it religiously. Heck, I even tried a ton of supplements from HMB to protein bars, creatine, energy caps, nitric oxide, thermogenic compounds, and a ton of other magic pills and powders that I can't even remember. Back then, I weighed 218 pounds. Could bench about 185 pounds, leg press around 300. I even would do squats on a smith machine to "train the whole lower body". I can't tell you how many hours I spent wailing on my triceps and squeezing out biceps curls to get that "pump" everyone likes to stare at in the mirror at the gym. If I ate enough thermos one week, you could almost see the top of my abs! I thought I was fit.

One night while searching the forums at bodybuilding.com or some other "fitness" site I read about Crossfit. So I googled it, and found Crossfit.com. There were videos of people doing super-human feats. I watched a video of "Fran", one of their workouts. It's 3 rounds of 21, 15, then 9 reps of the two exercises: Thrusters and Pull-ups. What's a thruster? In this case, it involves a 95 pound bar held standing upright at shoulder level then squatting down and "thrusting" the bar overhead to lock out the elbows. Repeat 20 more times, then go directly to pull-ups. Don't stop there, you have two rounds left. "Fran" is timed, and honestly, I had to stop and catch my breath so much I think my first time was over 30 minutes. Or try "Murph", a workout named in the honor of Navy Lieutenant Michael Murphy who paid the ultimate price in Afghanistan: Run one mile, 100 Pull-ups, 200 Push-ups, 300 Squats (no bar, just body weight), and a final one mile run. A 20 lb weight vest or body armor is encouraged to be worn through all of this.

I was skeptical at first, started doing Crossfit on my rest days from my Men's Health workouts. Some workouts took me over an hour to finish. I had to start with assisted pull-ups. Push-ups? I could do about ten and then had to rest. Squats with no weight? Sure, I thought those wouldn't make me sore. I was wrong.

There's really a lot more to Crossfit than push-ups, pull-ups, and squats. It's an entire body fitness plan. Every workout is different. Somedays you are in a gym doing cleans or snatches, bench press, deadlifts and more. Somedays you are running a 5 or 10k. Even better days combine sprints with a kettlebell or dumbbell and pull-ups. Whatever the workout is, it's different everyday and it's all functional fitness-no more sweating on some machine that isolates one movement. Oh, and it's brutal.

You can do it just about anywhere. The website, Crossfit.com, has tons of information on how to do every exercise, and what to do if you don't have the equipment or can't do the exercise. It's adaptable. Best thing? It's all free. The founder, Greg Glassman aka "Coach" is in to sharing his information. They have videos of each exercise, as well as vids of some of the most popular workouts. The Crossfit community is more like a family that encourages newcomers and always willing to point a newbie in the right direction to get started.

Crossfit gyms are growing, and are in most major cities across the U.S. You can find one near you by going to the same site, and clicking on "Affiliate Blog". Select your state and check them out. Most of them offer at least one free class as an introduction. If you are like me, and live in an area where there is no affiliate, follow these steps:

1. Research the site. The best thing to do is go to the Navigation pane and then to "Start here"

2. Start with the "Crossfit Warm-up" in the FAQ section

3. Practice the exercises at first, try to master the form before getting into the "Rx'd" weight. Watch the videos until you have a clear understanding.

4. It's always good to consult with a doctor first, especially if you have a serious health condition.

Let me emphasize safety here. Crossfit is tough, and you have to be especially careful! I have a bad back, and the wrong form or too heavy a weight has gotten me where I had to sit out for a few days. Don't let that discourage you from trying it out. I'm in better shape than post-boot camp. My core-back and abs-are stronger than ever. Just use common sense.

People from all walks of life do it, from kids to people 50+(I might add that some of those 50 year olds leave me in the dirt). I only do Crossfit now. No more traditional gyms workouts. They aren't necessary. I'm an amatuer. I'm not a certified trainer, just someone that loves what it does to my body and the "high" I get when I complete a workout. It might last only 20 minutes, but more muscle is trained than any traditional workout.

I was asked to put in my two cents from the owner of this blog in part due to the new fitness regs that the Coast Guard is going to implement. It's an honor to share information about Crossfit with the Coast Guard. I'm not a great writer, nor some elite athlete. I'm just an "average joe" that loves Crossfit. I'm sure that I left out some detail, and I will try to correct with later posts. Please feel free to contact me with questions, and I will either get you the info or point you in the right direction.

A little bit about myself, since this is my first post. I served primarily at A/S Detroit on Dolphins. I also served as crewman and boarding team at Sta Destin. I was medically retired with a damaged lower back that prevented me from flying. While I'm not 100%, and still have to deal with this injury, there are a lot worse off people that still do Crossfit much better than me. I feel like this IS the resource anyone can use to get fit or even rehab an injury. I miss my shipmates, and keep my Coast Guard family in my thoughts. You are the real heroes. Semper Paratus.

I'm a workout behind, and Crossfit honors the fallen of our military men and women. Yesterday was the anniversary of Sept 11th. Coach posted to choose a "hero" workout like "Murph" or some other on the site that sacrificed everything. Tomorrow, I will honor the aircrew of CG Helo 6505 with this modified workout from the official Crossfit site:

"6505"*

Three rounds for time:

Run 400 meters
30 1.5 pood (55lb) Kettlebell or dumbell swings
250 single-under rope jumps
21 pull-ups

*This is not an official Crossfit workout, not endorsed at all by Crossfit, just something that I feel like is due to some fallen shipmates.

I would like to thank the Glassman's for making Crossfit available to the public. All credit is due to them and them only.

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Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat

Body wt: 200lbs

I'm ashamed to post this. I'm still blaming this on Linda. Not sure if I have a rib broken in my back or if it's a muscle. Seems like the muscle would have healed by now. Maybe I need to talk to a nurse...

1: 5-6-6
2: 7-8-8
3: 6-7-5
4: 7-7-7
5: 5-6-6

At least my hands didn't bleed. That much.

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No workout this a.m. Not sure what the evening WOD will be. A moment of silence about the decks today at EVV seems in order. Rest in peace. Oh and that goes one more time for the aircrew of rescue 6505. There are many, many better men and women who gave more than I ever will.

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Run 3 K

CFWU x one and a half-got distracted in the gym talkin bout Xfit.

13:57

Nice after Linda and Fight gone bad.

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"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)
45 lb SDHP sub for rowing

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.

Round 1: 92
Round 2: 70
Round 3: 71

FGB after Linda??? Why not. I ran things a little bit different, set up in the gymnasium and made some poor excuse for an attempt to get a better score. I'm blaming my bleeding, blistered hands and the day after Linda. But that's the idea, right? Varied, random, intense, functional movements. Good stuff.

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Peter-I haven't forgotten about you yet, and am working on the article for CGblog.org

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Good thing I got up early this morning...

50:55

My weights were:

DL: 300
BP: 200
CL: 150

Sucked. I need to take a pic of my shredded right hand. There is a reason this is called the "Three bars of Death" The deadlifts were what killed me.

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Rest Day.

Late post-been training a few people and ran a 5k last night. Good stuff.

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Jump rope 30 min. Still uncoordinated. Sucked. Kinda puts me in a bad mood actually. I wish I had more time to practice this.

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Ring Dips
Pull-ups

The goal here is to train to get better, and to obtain that first muscle-up that I can't get. Whichever movement gets to 100 first, the other is performed and held in position for the difference between the two in seconds.

So, I made in to 103 pull-ups first, and did 75 ring dips. So I held the peak position of a ring dip for 28 seconds. Not so easy after 75 of them! Good beating, good practice. Give me a year and I will be much better. Tomorrow is a rest day, so I think some jump rope training is in order. Gotta practice my skills.

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Thursday 080904

Deadlift 3-3-3-3-3 reps

225-275-315-325-335(got 1 off then failed on 2)-315 x 3 for a make-up

CFWU x 3

I am focusing on form during the CFWU since that needs to get better and I am also doing 15 reps of everything. Time to quit slacking ass. Summer is over. And there is one person I need to keep impressed. So I think I am going to take it up a notch, increase caloric load by 500 to 1000 calories to make up for the shit I am going to burn, and try to bulk up over the next month to 200lbs. I was 197 this morning, so the extra 3 will be a great addition. I think that I can still keep my body fat below 5% while I do this.

A note on today's WOD: My back was tweaked from Tuesday's workout. The deadlift is a sure fire way to help realign the lower back muscle and give it that stretch it needs. If I had known about this stuff in the Coast Guard, I still might be getting paid to pull hovers instead of watching them on videos.

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Back Squat 3-3-3-3-3 reps

CFWU x 2

225-245-245(fail)-225-225 and 225 again to make up for the failure. Weak back. Some trainer got too close to my squat rack-actually sat almost under the bar while I was doing the 2nd set of 245. That one deserves a Darwin award, and I feel like it contributed to my failure.

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I decided to double up on WOD's since I missed a double on Monday and one of these was a benchmark.

CFWU x 3 less Pull-ups and Dips

Weighted Pull-ups

1-1-1-1-1-1-1 reps

Body weight: 195

45-70-80-90-100-100-100

New PR, nothing beats pulling over half your weight, except maybe pulling more than half!

Push Jerk

3-3-3-3-3 reps

135-175-185-195(failed on 3rd-see below)-195

I was going for over 200. I love this movement. My back, permanently tweaked from my time in the Coast Guard, is a bit unstable at these high weights. So I managed to get 195 lbs up twice the first time and lock it out. The 3rd time, however, I locked out my arms, but then my back gave up stabilization. Then my abs gave up, then I knew I was in trouble with my effing bodyweight over my head. Good thing I put those crossbars in to catch the bar for just this situation. Wanna know what it sounds like when a bar comes down from overhead to get caught about 6 inches above your navel? It's effin loud! Well, like a good Crossfitter, I escaped, and while the bar continued to bounce up and down on the crossbars at 200+ decibels, every staff member in the gym came running my way to pull my ass out from under the bar. Oh, and I woke everyone in the gym up. They needed the wake up anyway. Those cardio machines and ellipticals put me to sleep just watchin them. And what the hell did I do? Kicked off my shoes, laughed at myself and the looks on everyone-I mean every single person in the gym-and threw that 195 up 3 more times to lock it out. This time I told it I was its Daddy. I did take the precaution of popping a muscle relaxer and an anti-inflammatory when I got home. No need to wake up tomorrow and not be able to get some more Kool-aid. Mmm good!

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Four rounds for time:
Run 400 meters
Rest 2 minutes

1: 1:37
2: 1:42
3: 1:37
4: 1:41

CFWU x 3

Ran approx .8 miles to the track to do this and then back. I'm not sure if I am going to get in another WOD today. Might just hit it hard later this week and do some chores this evening.

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"Nasty Girls"

3 rounds for time of:

50 Squats

21 Ring Dips

21 Pull-ups

135 pound Hang power cleans, 10 reps

27:52

My warm up was mowing my backyard with my human-powered mower. It's a good workout, but still not Crossfit. I have considered making this more Crossfit style by wearing my 50lb weight vest and running the whole damned thing. Oh and this one sucked ass. Mmm good.

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So I have been asked to contribute to CGblog.org regarding Crossfit and fitness. I'm researching some info now, and hope to get something on there within the week. That's exciting! I'm really just an amateur, but hopefully I can pass on enough infomation to a few fellow coasties about Crossfit to help them with what appears to be some new PT requirements. Well, I will make sure to burn it to my other blogs too!

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Gonna relax, rest, and try to heal this muscle I think I pulled. Pick up tomorrow.

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Active rest day.

30 min jump rope practice this a.m. The rope makes a difference. So do the shoes.

Hopefully I will get time tonite to practice rollerblading, which has been neglected lately. I definitely need a day to heal some bones.

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For time:
30 Ring Dips
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Warm-up on rings

31:37

I definitely pulled something important in my mid back. The pull-ups sucked ass. Everything else went fairly smooth. I have a long way to go with the rings.

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"Murph" (scaled)
For time:

1 mile Run
50 Pull-ups
100 Push-ups
150 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.

43:19

This sucked. I should have done this yesterday evening. 20 lbs on your chest doesn't seem like alot, but it does after the 30th pull-up. I REALLY need to do this one again. I think I pulled something in my back this morning. Hopefully it will heal before the end of the day. I don't know what to do to improve my Pull-ups at this time, so I will consult a Xfit trainer this evening.

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Front Squat 10-10-10-10-10 reps

CFWU x 2 less squats

95-135-145-155-165

I love the Front Squat. It really rocks my abs. That's right. Leg work that trains more than legs. Can it be? Another person approached me in the gym today. I happily gave them a Crossfit run down. Good stuff.

"Angie"
For time:

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

250 rope jumps for warm up.

29:28

Previous time:28:02

Gonna blame this one on having to wait on people for the GHD situp bench. Everyone there wanted to do crunches instead of full blown sit-ups. I wanted to scream, "Quit wasting both of our times!" The last time I did "Angie" I dislocated and possibly broke my right pinky. So I taped it up and went to town on those pull-ups. Serious form degradation at the end had me redoing pull-up sets and breaking them up. Good workout!

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For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

CFWU x 2 abbreviated

21:32

I finally figured out how to push-press more efficiently which contributed to the better time. It really overwhelms the core aka "abs", but is much faster. This one needs to go on my list of favorite WOD's.

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10 rounds for max reps after 2 warm-ups of 135lb then 185lb:

Body weight Bench Press
Up-pulls*

Body weight:197

I used: 205 lbs

Bench reps: 47
Up-pulls*: 68

*They were Up-pulls this morning as I wrote it down backwards ; ) I think that I could have done better with pull-ups, and was kinda slacking to be honest. Next time, I am going for over 50 on the bench.

Helen tonite. Outside. Gonna lay my ass out.

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Deadlift
1-1-1-1-1-1-1 reps

CFWU x 3

275-315-325-335-335-315-315

335 is a new PR. Had to take it down a bit cause my back started to seriously snap-crackle-pop.

One other thing-if you come to me for advice, don't get offended if I tell you that your workout needs to change to get that body you want. I'm a nice guy, just don't waste my time in the gym. I could be working to get the body I want.

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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

279

I couldn't find previous scores. Pull-ups sucked.

I practiced combatives for 20 min on Angry Joe the manniquin. Busy day today.

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Three rounds, 15-12- and 9 reps, for time of:

135 pound Thruster
Pull-ups and Dips X 2 (double the reps of Thrusters)

26:15 Forgot my watch, but this was brutal. I slept good last night, dreamt of...myspace? Well, I got effing high doing this WOD, wrecked, crushed, ALIVE, rejuvenated, awake now. Great beginning for the week. Had an awesome weekend, ended it great last night. Back to work. No rest for the wicked...or in my case the ugly.

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Three rounds for time of:

250 Jump rope, single unders
50 Hip Extensions
50 GHD Sit-ups


I forgot how damaging GHD sit-ups can be. I almost puked, which was a good feeling. Not the puking sensation, but that I was hitting it hard. I'm going ahead and getting a Buddy Lee rope today. I need a good speed rope for double-unders as this workout was originally intended for that.

25:17

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"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 255
SP 165 New Pr
DL 335 New pr

755 total

Previous: 715

I need to quit hitting the "snooze" button and get off my ass and into the gym. I had to rush this. The good news is I met another fellow Crossfitter. Just getting into it, so I made sure to give him my contact info to see if he wants to train. Yes folks, slowly the dark side of training is spreading in Evansville. How cool would it be to get together a whole group of Crossfitters and just beat the hell out of each other? Could life get any better than this? Well, maybe Friday...

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30 min jump rope.

I'm not Buddy Lee, but at least I'm coordinated enuff to jump a few ropes! I think I'm gonna go ahead and buy a Buddy Lee speed rope, since I'm trying to use my beaded rope like a speed rope.

Active Rest Day

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For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Pull-ups, Thrusters, are my Kryptonite. The GHD situps are something I need to do more of. I'm glad tomorrow is an active rest (sort of).

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5k run with 50lb weight vest

34:54

previous 5k time: 33:24

Must've been slackin ass.

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Three rounds for time of:

155 pound Hang squat clean, 9 reps
15 Pull-ups

20:52

Weak. I wish I could give a better excuse than time, but I can't and I ran out of it. A good training plan exposes all weaknesses, and this was not exception. I still need a climbing rope. Not sure if it's gonna be a 5k or a gym day. It's summer, and I might be tempted to run outside, then hop on some rollerblades for some more practice.

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Rest day as Rx'd.

"Karen"

For time:

150 Wallball shots, 20 pound ball

10:04

Sucked

CFWU x 1 cause I got caught talking about CF again. Well, I just need to get certified so I can train more people!

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Evening workout

10 rounds after warm up for max reps of:

Body weight bench press
Pull-ups

Body weight: 194 Bench weight used: 195

Bench/Pull ups

6/7
6/8
6/8
6/8
5/5
6/7
5/5
5/7
4/6
4/6

I've always had to decrease the weight, so these are good results. Glad to have the bar back in my life!

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45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
21 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
15 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
9 Pull-ups

I had to scale this one back. Coach prescribed double the amount of pull-ups, which wouldn't have gotten done quickly at all, and this one was a metabolic conditioning workout, so I went for speed. What can I say? I'm just a tadpole.

20:01 although one of my fellow gymmates stopped me with questions about Crossfit. Well, he is moving and I told him some good resources to go after to find a Crossfit gym. He's a father and husband, so I could see Crossfit paying big dividends for a dad who is short on time. I just would like to get talked to after the workout.

CFWU x 2

Off to save the managment bureacracy I go!

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A.M. Workout

There wasn't one. Coach called for:

5-5-5-5-5 reps of backsquat

I must be psychic, cause I did that yesterday.

The WOD will be this then:

"Griff"
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Tonite at Sharon elementary with a 50lb weight vest. I will also train with rollerblades. Just couldn't drag my lazy ass out of bed this morning. I didn't sleep well. Must've had a helluva distraction. Since today is only a one workout day, I don't mind sleeping in.

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Evening workout

5-5-5-5-5 reps of:

Back Squat
Front Squat
Dead lift

185-225-245(broken)-225-225

135-185-195(broken)-195(broken)-185

135-185-225-285-285

My lower back is still too weak. I have troll legs, built for squats, but my back continues to limit things. Well, it takes time to rehab that kind of muscle, and I'm not giving up.

Better news: I have been invited to the Vanderburgh Co. Sheriff's dept training center to train with a deputy. That's fuckin awesome. They are all getting into Crossfit, and Eric, the deputy, is interested in my kettlebell work. I'm so fuckin there! We will be doing "Helen", so it should be a blast! The EPD is getting into it too, but how awesome is that? Can you say, "Crossfit gym"? Soon.

Are all my dreams suddenly coming true? They started last Friday night...

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100 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 21 reps
15 Pull-ups

75 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 15 reps
15 Pull-ups

100 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 9 reps
9 Pull-ups

33:26

CFWU x2 less pull ups and dips. My 2 most hated exercises, pull-ups and thrusers, are my bane. It's nice to get back and use the bar though.

I'm at work now, and things are piling up.

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10-8-6-4-2 reps of 135lb squat clean
Interlace 150 single under jump ropes after each set of cleans

Sub 15 min, for got my watch.

CFWU x 2

Aaron, a staff member at the gym, has started Crossfit. He has thrown up twice during his workouts, which tells me he is working hard. I introduced him to CF a month ago before I left, so I can't wait to see how well he has progressed for his first ever month. That's exciting. Slowly spreading the dark side of weight training!

EVV airport firefighters never fail to impress me with how low their IQ's continue to drop. I wonder how dumb a person can get before we can classify them as primate. If they ever had a real rescue situation, instead of chasing the Wile E. Coyote around the airport, I would not want to be the rescuee.

I don't have the watch yet, so let's hope this weekend turns out to be a good one. Then it's time to "man up" and bite the bullet.

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Tuesday 080729

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU x 2

14:25

My favorite WOD. I have to admit though, that when this came up on the Crossfit website, my heartrate jumped by 30 bpm and I had to DRAG my ass outta the rack this morning. What is it with women and suffering? Of course, Helen is the closest I have been to a woman in almost a year! I must be a sado-masochist. Analyze that, Doc! Of course, I had to drag my big kettlebell, appropriately named "Helen," down to the basement gym here at the Academy and then drag her back up. More punishment for the retarded.

Phil, my future self and an athlete 10 times my ability, is leaving today. He gave me his card and some info. I thought I might put it in here, as a reminder for me since I lose anything I am given, and for any other masochistic bastards out there:

www.beastskills.com

www.fatalfitness.com

www.rosstraining.com

www.exrx.net

http://www.intense-workout.com/

Steve R. is leaving for good today to Charleston where he is promoted and going to manage a system support center. I feel safe flying into Charleston, and will miss my brother. Smooth tailwinds, my friend.

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Evening workout

5 rounds for time:

1000m row
50 Push-ups

42:06

Last round broken cause I was talking to Phil about Krav Maga fighting. I think I met myself 10 years from now!

Previous time: 42:18

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In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats
Burpees

CFWU x3 less dips and OHS

15:44

Jump rope 10 min

10 min consult with a real Crossfit trainer named Phil. You can spot a Crossfit athlete in a Globogym. They are leaner, more cut, and faster. Phil has actually been to a few certs, which is cool. So he gave me some more tips, and that's fantastic, cause my form breaks down considerably when I get tired.

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New P.R.!

Previous 5k time from June 14th run in Boonville: 22:25

Midnight Streak 5k time: 21:16 unofficially.

Should get the place results soon enough! I'd like to thank Robert for coaching my form, Greg Glassman for coaching my way of life, and let's see...oh, Jamie-for putting up with me before the run. I can't wait to meet you in person! And who says doing 3 practice 5ks in a day is such a bad thing? 

There were some times during the race that I could have pushed things harder. I'm looking for a sub 20 min P.R. by next summer. I think that's enough time, especially if I invest the time and money into better shoes and better form. 

I ran neck to neck the first 4k with some latino fella. You gotta give this guy credit. He was overweight (even kinda smelly). At 4k, I picked up pace for time and he said, "Take it, Bro." And to which I replied, "There's enough road for both of us." Well, he came in a few seconds behind me, but still working hard. I know it was a good finish, cause I almost threw up with mine. 

The only thing I regret, besides the laziness in some of the run, was that it is over. I really didn't think that I was going to make a good time since I have never ran at night and it was past my bedtime. They had beer and an awards ceremony, I usually don't stick around for that. 

Someone took some pics, so I will see if they are online tomorrow and try to post them. 

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

CFWU x 2 less pull ups and dips

1:10:33
2:16:03
3: Yeah right..

I think the higher intensity level that I have reached, while not near being elite, is taking it's toll on my body. I really thought that I tore my bicep so hopefully tomorrow will not be so intense.

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Punish it!

Just kidding! Gonna listen to Coach and take it easy today.


This guy has a strong back. Most Crossfit athletes derive alot of their strength from their backs, and it shows. The major portion of this muscle is white muscle, which takes alot longer to grow. But if I can get up to this guy's development, I have a theory that my back problems will pretty much go away. Core strength rocks.

Gonna hafta add this to my list of toys I want for Xmas. Imagine me walking down my street with this or pushing it along!

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Tuesday 080722
Push jerk 3-3-3-3-3 reps

135-170-180-185-190

Smoked my biceps. Who says you have to waste time doing curls when you are throwing this much weight over your head? Good way to clear the area too!

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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
150 Single-unders

I had all the equipment needed, but I really had to work around the globo-gymers. My K2E's had to be subbed with L-sits cause there is just no good place to do those.

39:41

My previous filthy fifty was worse, I did it with bronchitis, and had to quit due to breathing difficulty. Let this be the standard to beat next time then. I'm still feeling the effects of Saturday. Tomorrow is a one workout day. I might take Wed as a full rest day to recover. Not sure yet.

People keep approaching me about what I am doing in the gym, so I must be doing something right. One of the trainers wants to work with me on developing some scaled down workouts for his clients, which is great if I can continue to spread the word about Crossfit.

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I really like how this article describes Crossfit!

Pioneer Valley Crossfit Mission Statement:

When people ask me, "What is CrossFit?" I do my best to give them a concise and non-technical answer. I eschew Coach Glassman's classic "constantly varied, if not randomized, functional movements performed at high intensity" (too many terms to define) in favor of something like, "It's kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training." Usually that satisfies their curiosity--most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading "Things I Would Never Do." I can never let it go, though. I always go on to say, "The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn't stand up even if you wanted to." To which most people can't help but respond, "You think that's fun?" I'm sure my "Hell yeah!" does nothing to stop them from further filing CrossFit under "Things I Most Definitely Would Never Do."And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means to self-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who's "drank the Kool-Aid" knows the anxiety that builds before one faces "Linda" or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.At the recent Portland Certification Seminar, Dr. Kelly Starrett said, "This stuff just selects for a certain kind of person." The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it's also an antidote to some of the alienation and loneliness that are part of our modern life.Go to any "Globo-Gym." Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they're the ones who get the loudest cheers, the most encouragement. And that is awesome. I've been living in big cities for going on fifteen years now, and I've trained in all kinds of gyms, and I've never seen the like, anywhere.That's what I love about CrossFit. Even more than the hundred fifty pounds I've put on my deadlift, and the extra fifteen pull-ups I've added, and the pride I feel when I finish a WOD like "Murph." That camaraderie and support are what we do best, and I'd like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they're really made of. We can help them strip away the excess and discover the pure gold beneath!