"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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