"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!

Monday 080721

Row 2K

CFWU x 3

8:05

Jump Rope 10 min

Sluggish morning. Spent too much time playing phone tag last nite, but it was alot of fun! I'd do it again either way.

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Rest Day.

I'm wrecked. I need to let some bones heal up, I don't know it there is a muscle that didn't get pushed beyond exhaustion. I'm gonna have to do that again. Time to feed my body. Eat like a mad man.

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Final 5k

5k run using:

Parachute
20lb dumbbell
Interleave sprints between chute and DB.

I chose 425m and ran it 12 times.

96 degrees. I'm smoked.

Pretty much turned into a jog with the chute and DB

33:10

5k run with 50lb wt vest

Before...


After...


Full Metal Jacket


The Lake


My old PT spot.



Time: 33:24.

Its over 90 out here. More of a jog than a run. I feel fine for the chute sprints. Recovering now.

5k row time: 20:36

Right front shin cramped up. Don't know the muscle name, but I don't think it will be a factor until the chute sprints. I will try to edit this later with some pics or something. I wonder if my counterpart in MA even got his ass out of bed yet to start his 5k...

Evening WOD

10-9-8-7-6-5-4-3-2-1 Man-makers
30-27-24-21-18-15-12-9-6-3 20" Box jumps

Interlace the two exercises.

500m row warm up

43:00 even

I was dreading this all effing day and kept trying to come up with excuses to not do it. I'm smoked. My ass is literally smoked.

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Kettleballs and A.M. workout

Friday 080718

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

Compare to 080422.

Body weight: 192

CFWU x 3 less pull ups

25-45-55-70-75-80

I used kettlebells as the weight with a belt and chain. The idea is to hold the weight between your legs. For those of you who don't know what one is, it's basically a steel ball with a handle sticking out. One of my gym rat buddies was laughing at me. Well, I always wanted something big and heavy in that area.

Double-under practice 15 min

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Thursday 080717
Complete as many rounds in 20 minutes as you can of:

15 Push-ups

12 Ring dips

115 pound Push-press, 9 reps

Post rounds completed to comments.

Enlarge image

5 Rounds + 1 pushup

I was shooting for 7 rounds. Brutal. People were staring at me in the gym like I was a crazy person.

CFWU x 3 less dips. Did this sub 9 min. Getting better. Ms. Pearo was in the gym today. Well, she has a good tone, build, but can't compare to these two Crossfit athletes that could smoke her ass faster than it would take for Melissa to quit staring at herself in the f*$ckin mirror.

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Wednesday 080716

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 070106.

Backwards CFWU x 3 (I did this sub 10 min. I remember when it took over 20. Those were the days...)

140-230-260-300-320

No blown out back. Non-standard bar (30lbs). My doctor would kill me if he found out, but I don't think any of my 2 readers (I burn this post to another site for my brother) will tell. You'd better not tell, my sweet hairless Filipino troller!

One bitch: Old naked guys in the locker room. Put a towel over that shit! I don't even care to look at my own junk.

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Did a good one today:

1000m row for warm-up

"Randy"

Seventy-five 75lb snatches

16:00 even

10 min of double-under practice.

Left calf is smoked, so I guess I will go grocery shopping tonite.

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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

23:40

Warmed up with 1000m rows and cooled down with 1000m rows.

I love this one!

Monday 080714
Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

June 2008 Camp Pendleton Level 1 CrossFit Certification Seminar - video [wmv] [mov]

CFWU x 3

17:56

Sub 18 min

128m parachute sprints x 5 all 26 sec plus or minus 1. Time to take the chute out to Hefner.

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So I went to the store to pick up a new speed rope. Turned out that someone bought all of them. Well, I will just have to use my beaded one. But, I DID get a new parachute. That's right. I'm super excited. This week is a leg week, so I just need to figure out when to work it in. Maybe tomorrow morning. The thing is, I would like to break it in at Lake Hefner eventually. Well, I suppose it could wait. I need to get in a few weighted vest runs before the Midnight Streak 5k.

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Afternoon workout:

CFWU x 3

45 double-unders
45 120lb snatch
135 parallel bar dips
45 double unders

55 min give or take. Broke my jumprope again. I think the conventional rope is not made to withstand a double under snap. Sooooo...I guess I will try to find a better one this weekend.

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Row 5000m with 50lbs strapped to chest for time.

23:01

Definitely overload with the xtra 20lbs.

10 min double under practice.

For time:

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

19:54

500m row for warm up. I will negate the CFWU the next week d/t insane boredom

Practiced Jump rope 10 min

A.M. workout

CFWU x 3 with 30lb wt vest -less pull ups

Helen

400 m run (mod to 515m to accommodate gym)
21 1.5 pood KB swings
12 pull ups

3 rounds

16:53 I think this is a new PR sub 17 min

Brutal. I love you, Helen.

This is what happens when you have too much fun with the speed rope and pull up bar:

Tuesday 080708

"Angie"

For time:

100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

Enlarge image

Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

28:02

Previous time: 27:52

I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.

Tuesday 080708
"Angie"
For time:

100 Pull-ups(dead hang and broken)
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
Compare to 080424.
Enlarge image
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

28:02

Previous time: 27:52

I dislocated my right pinky at about pull up #62. Evidently my gymmates noticed it too, as the sailor in me decided to come out when I popped it back in. I also broke my speed rope during practice. Well, gives me something to do tonite. At least I can use my pinky as an excuse for being slower than the last time.

Evening workout

5 rounds for time:

1000m row
50 Push-ups

42:18

I love the rowers at this gym. Twice I have been asked about juicing. It's kinda getting frustrating. I'm an athlete, not a bodybuilder. Nor do I look like one.

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CFWU x 2

2 rounds of Fran:

21-15-9 reps of:

95 lb thruster
Pull-ups (dead hang)

11:40 and 15:05

If one could master Fran, he or she would rule Crossfit.

Even pip squeaks deserve an xtra rest day. Especially when I am a sunburnt lobster and I can't get to an effing gym cause they don't staff them here on Sunday's. I will instead foam roll, ice and stretch a few injuries. Gotta serious pain in the thoracic area of my spinal cord.

I had real Asian cuisine today. No, not those restaurants where the wait staff is Asian and the cooks are Mexicans. The Golden Palace on Meridian is ran by a family. Best Chinese I have ever had.

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Rest Day

I need to let things heal and will pick up tomorrow. Want a great abs workout? Run an 8k. Takes approx 40 min. 40 min abs...

8k official results

I placed 51 overall out of 237 runners. Official time 38:25

5th in my age group 25-29

Not bad for a vet with a bad back.

8k run

38:23 until official results are posted.

Lots of great athletes there. Some people where all legs!

I ran neck to neck with a younger lady until about 5k-22:54 (I'm used to the 5k, after all)

Then she opened up and I ate her dust. I shook her hand afterward and told her what I ate.
I'm still recovering from the run, but can keep food down. I won't go into the details of that anymore. I suppose I should run more to get over it.

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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.

I had to do this at first with a EZ curl bar. Someone else was doing yesterday's WOD with the only straight bar in the gym. What?? Another Crossfitter??? For sure. Wade, an ATC student. Just getting into it, but he might do Helen with me cause I got the KB's.

So...

80-100-125-170-170

120-130-140-170-170

130-140-160-170-170

No CFWU

Played with the Concept 2 rowers and went 1000m

8k run tomorrow, to I didn't wanna beat things too bad. And I gotta load tonite.

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Thursday 080703
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.

CFWU x 3

9 rounds

1-2-3-4-5-6-7-8-9 (had to kip in the last few sets)

Weak back

Practiced double unders and then speed rope 20 min

CFWU x 3

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

Only completed 2 and a half rounds and then had to shower up. I'm not used to the non-standard bar. This kicked my ass. Plus, I got really good news last night and had a few beers. Then I woke up at 0230 and could not get back to sleep for anything. I suppose it will take a few days to adjust to here. Gonna doze for a bit then maybe pick up a workout for pussies, since that's what I am.

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3 weeks of strict dieting...

So it has been one year since I started the Abs diet/Paleo. Thought I might post some pix from this morning's WOD.

Here are previous posts:

Sunday, May 18, 2008

Okay, so here is a progress report. The first four are most recent 5-16-08 and the last four are from the previous post.

Okay, so I need a tan. But I can notice detail. Hey, at this level of body fat, and the length of time it takes for one muscle fiber to grow on my body, this is great. I think I deserve that ice cream I got today...

Sunday, April 13, 2008

3 weeks of strict dieting...

Okay, so I listened to Melissa Pearo and took 3 weeks and followed a strict diet. I did have a few beers, but no unnecessary carbs or saturated fats other than that. Granted, I still ate 100 to 150 grams of fats mostly mono and poly. I followed, for the most part, 40% carbs, 30% protein, 30% fats. I did not measure anything or count calories. The first few pics are the result:


Okay, so I had a little trouble holding the camera which resulted in a bit of blur.

Here are the pics from 2/19/08 for comparison:


I think there is a noticeable difference. I also agree with the statement: Watching your body grow and change is like watching kids grow up. You won't notice it day to day, but after a few months, you'll notice a change.

Sunday 080629

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Well, I subbed HSPU's for Bench press for practice:

CFWU x 3 less Pull ups and Dips

Round 1:
10
10
Round 2:
11
11
Round 3:
13
13
Round 4:
11
11
Round 5:
10
10

Obviously I need to push myself harder in the gym...

I was hungover, and about to run outside to do this:

Saturday 080628

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

Then I got called into work cause we kept losing power at the Radar. Isn't amazing how oblivious people are? I was going 70 trying to get to the radar to give AT back their precious primaries and every turn I get behind someone trying to go slooooowww or they get mad cause I am riding too closely so they slow down even more. If they only knew. Reminded me of most people and reality. Most of them are in their own little world, oblivious to the reality of war or their freedoms. It made me have to laugh when I thought about it.

So I fixed things and hung around for a bit. Then went to the gym close to the airport just in case things went down again.

I couldn't finish this workout. It was mean. So I got this done:

CFWU x 2

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

Couldn't do the last round of Doubles and had to sub a 3:1 of parallel bar dips cause I had no rings. Total dips: 135

33:35

I was wheezing nonstop. Great workout, even if I am a pussy.

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I will sub beer in lieu of the evening workout tonite. I still don't feel normal from this morning. That was just damned brutal. The next 2 days should make up for it. Then a rest day on Monday on the way out to OK. Then things will pick up in more intensity.

I saw a HH60 Jayhawk at the airport today and talked with the Coasties running as aircrew. Even tried to be their duck. They already had a volunteer. Damn, to be on the hook again. Maybe I will get time to head down there and watch. Yeah, right.

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Friday 080627
3 rounds for time of:

Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Welcome to the suck! This kicked my ass so bad I had to lay down for 5 min afterward and almost didn't make it into work on time.

1:7:53
2:9:54
3:10: 47

The only change I made was the run was 1000 meters (the distance around the gym), and I had to run with a broomstick to fend off attacking finches.

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Practiced Hand stands for 35 min. My left calf is f---ed. Need healing...much better at holding a HS though. Mmmmm core training.

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Practiced double-unders 20min calves are really taking a beating this week. Ouch..

Wednesday 080625
"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.

Compare to 080329.

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Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.

"Dutch", CrossFit Games 2008 - video [wmv] [mov]

Of course, FGB reminds me everytime that I am not the great athlete I think that I am. My body is effing screaming at me to let it heal. Too bad, body, You'll get plenty of time to heal on the drive out to OKC next Mon. Pussy

Round 1: 96
Round 2: 88
Round 3: 86

So, no one read the comments on the Crossfit site and you'll still think I am an athlete. Those guys make me look like an old lady.

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Snatch 5-5-5-5-5-5-5 reps

95-105-115-125-135-135-135

CFWU x 3 with weighted vest

Coach wanted 1 rep max, but I needed to practice my snatches. Good workout and the back actually held out when my form degraded.

Monday 080623

Run 5 K

Post time to comments.

Compare to 080429.

Enlarge image

Gillian Mounsey, CrossFit Games 2008 - video [wmv] [mov]

29:30 with a 30 lb wt vest

Previous time from June 8th: 33:24

Did I mention the beautiful Xfit lady in the pic and video?

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5k run this evening

Practiced squats in the gym:

Overhead squat
Front Squat
Back Squat

7-7-7-7-7 reps ea

45-95-105-115-135(form degradation and had to set the bar down a couple times)

135-155-165-185-195

185-215 then had to clean up and go to work.

Very slightly tweaked my back, too, so I am kinda glad I stopped there.

Gonna wear the 30lbs this evening and run the 5k around the neighborhood.

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150 pull ups
150 push ups

Backyard workout

24:52

CFWU x 2

good thing I took last night off cause it was this same thing just less!

Friday 080620
Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps

10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

Enlarge image

CFWU x 2

8 rounds, 10 thrusters, 1 pull up.

The pic of Eva is pure beauty and perfection. Crossfit women. Grrrrrr.

Sunday 080615

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

Try to increase the load on each of the fifteen sets.

That's right, I made up Sun's workout cause I didnt do it yesterday. Rocked my abs. My core really pulled through on this workout. Getting stronger too. My OHS went way up from previously. Failed a couple times, but def good shit.

95-115-135-135-145x2 (failed)

185-195-225-235-235--this is where my abs kicked in and supported my back like a motherf%$#er

225-235-245-245-245-stayed low for now.

CF ttl tomorrow a.m. then some wt tng in the afternoon.

Practiced double unders with a weighted vest for 30 min. Lots more difficult, but I managed. Leg training if I can get to it tonite.

It's funny how we sweat the small things so much in life. As if small people with poor attitudes could affect how I do my job-they are simply that: small, and I still have lives to watch. I would say that's the big thing here-lives-and not the person of poor character that can't see that at this job.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

23:47

CFWU x 3 with 30lb wt vest

Tough workout that I thought would be easy.

Here are the official results from Tri-state runner.com for Saturday's 5k:

21 94 Kiegel, Tony 29 22:25.15

Well, out of 128 runners, 21 is not so bad. And so my time was a bit off, but such is life. Good for a start. Lotsa good athletes and I can't wait to run another soon.

Tweet.

14 rounds:

Body wt or higher bench press
Pull-ups body wt

First two sets warm up

135 x10
5
185x7
5
225x2 wouldn't risk 3 without a spotter
8
205x4
8
205x4
7
205x3
7
195x4
8
195x4
8
195x4
6
195x4
6
195x4
5
190x4
5
190x4
8-don't know what got into me there, but I paid for it.
190x3
4

Finished up with 4 rounds:

Alt'ing bicep curls 40-50-50-50
Behind the neck triceps DB press 80-85-85-85

I was fairly pumped at this point. I swear, bodybuilding is so fake. Not that I mind having swollen arms, I just think that it's overrated. After this swelling goes down, I will be back to being a pip-squeak.
Evidently I am burning muscle mass more than fat. What to do with that last bit of fat? Nothing, I don't care at this point. I started today eating like a mad man. Only the healthy stuff though. I don't think I will see much of a difference in the mirror. Who really cares? I'm sick of the f!@*ing people that judge me on how I look and just want to train harder.

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For time:

50 Sit-ups
50 Double-unders
50 Sit-upsWalking Lunge
50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

I subbed L-sits and did 250 single-unders

I seriously thought this would be an easy one.

CFWU x 2

24:47

This next week will be intense. Gonna let some bones and muscles heal. Visit the old man and maybe fix him a burger or something like that.

5k run in Boonvile

22:22

Dont know what place I took. In the 30s or 40s out of about 300 runners. I will post the official time and place when they are published. Good run, I coulda ran harder and cut more time out, but new P.R. either way.

Friday 080613
"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

Enlarge image

Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Great Fitness Blog: fitzoneradio.com
Posted by lauren at 8:17 AM Comments (73)


I modified this one adding in the 30 lb wt vest

CFWU x 3 less situps and back ext.

Wt vest dragged me down, plus I ran 1000m (the distance around Elite on the roads) and held a broomstick in my hands cause I have been getting attacked by finches-one of which I almost got as it swung down for my doo-rag wearing skull.

Time before without the wt vest and a blown out back: 27:51

Time with wt vest and a healed back: 31:45

Seems about normal.

No late drinking tonite. 5K in Goonville in the a.m. Rest day for Crossfit. And I get to run the 5k without a wt vest.

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Thursday 080612
Seven rounds for time of:

10 One legged squats, alternating
12 Ring dips
15 Pull-ups

36:16 with 30lb wt vest.

The next trainer that looks like a twinkie with a butt crack and comes up to me to ask if I needed help working on something specific (all while I am trying for a good time) is going to get hit upside the head with my 1.5 pood kettlebell. I'm an athlete. If I wanted a big chest, arms, tiny legs, and a flabby gut with a side of sagging ass, I would bodybuild. No thanks. More Crossfit, please.

Evening W.O.

Sprint:

800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest

3:46
3:23
4:08
3:48
4:18

The first run without the vest comes up to just about sub 21 min. I went ahead and registered for the 5k in Boonville this Sat. I doubt my time will be sub 21 min, but I will def push it.

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Post loads to comments.
Compare to 080425.

Enlarge image

The Bench Press: Arch, Mark Rippetoe - video [wmv] [mov]

Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody - CrossFit Journal April 2006

CFWU x 3 w/ 30lb wt vest

225-285-285-285-285

Took it easy so my doc won't yell at me.

Finished my exam. Now I guess I carry the airport on my shoulders. Fun fun, more call outs.

Sprints this evening.

Rest Day.

Stormed thru my exam. Just a bit more tomorrow. I am going ahead and hitting the gym in the a.m. cause I honestly miss it. Then I think I can pull off an evening workout and then get back in time to cut grass.

Two HH65 Dolphin COAST GUARD helicopters landed and got a drink today at the airport. They were helping some of the flood victims up north. Of course, I was busy all day so I didn't get the chance to go over and talk to the aircrews. I can guess they are from Detroit, my old airsta. One was the 6523 which was a tail number I flew on. I miss you guys. Smooth tailwinds...

Ten rounds for time of:
12 Burpees
12 Pull-ups

26:28

CFWU x 3 with 30lb wt vest. Things really slow down with that little extra weight.

5k run with 30lb weight vest.

33:24

It was hot and sucked. I think I could have ran faster in the beginning, but I was trying to get used to the vest. I am really glad that I got this vest, and I think soon I will be using the full 50 lbs and wanting more.

Saturday 080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

18:15

CFWU x 3

Great work out, I did complete handstands with little or no assistance.

Practiced double unders. Turns out I still suck at them and have absolutely no coordination.

50 min

Run 5k today if I get my vest in or not.

Thursday 080605

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

CFWU x 3

185-225-225-225-225

Wednesday 080604
Complete as many rounds in 20 minutes as you can of:

15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.
Enlarge image

CrossFit Laguna Beach Grand Opening

4 measly rounds plus 15 pus and 9 push...pull ups are my bane and I just didn't have it in me today. Guess I should have followed the rest day as rxd.

Tuesday 080603

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

CFWU-full-x3

95-105-105-115-115-115(failed)-105-105-95-95

I really suck at these and my shoulders are wrecked. Stayed around and practiced snatches from the ground. Finished at 135 but at 115 I overshot and dropped the whole damned thing on the deck. Nice to not have back pain from these. Sucks to have shoulder pain.

Evening workout

50 and 75% wm ups

then:

3 of 15 Back squat
3 of 15 Front squat
1 of 15 OHS then failed going for another 15 at 13. My core was so wrecked I called it a day.

45 min

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

20:55

My abs needed this. 10 min practice double unders.

Saturday 080531

For time:
135 lb Thruster, 10 reps
50 Single-unders
400m run

135 lb Thruster, 8 reps
50 Single-unders
400m run

135 lb Thruster, 6 reps
50 Single-unders
400m run

135 lb Thruster, 4 reps
50 Single-unders
400m run

135 lb Thruster, 2 reps
50 Single-unders
400m run

24:26 Hot outside. 84 degrees.