WOD @ CrossFit Central
"Helen"
3 rounds for time:
400 meter run
21 kettlebell swings @ 24kg
12 pull-ups
My time was 9:39 rx'd. PR by 20 seconds. Feeling good!
Check out this excellent post on technique from Dallas Hartwig over at Whole Nine Life.
Friday, February 5, 2010
Thursday, February 4, 2010
04 February 2010
"In times of stress, be bold and valiant."
- Horace
Rest day. Just saw the primal shakes post on Mark's Daily Apple. Oh yeah - grocery store, here I come!
- Horace
Rest day. Just saw the primal shakes post on Mark's Daily Apple. Oh yeah - grocery store, here I come!
Wednesday, February 3, 2010
03 February 2010
WOD @ CrossFit Central
"tabata did me wrong"
8 rounds (20 seconds work, 10 seconds rest) of each movement
*score is round with lowest number of reps
wall-ball with 20lbs medicine ball
hang-power snatch with 45lbs barbell
pull-ups
burpees
My scores: 5 wall ball, 10 snatch, 6 pull-ups, 5 burpees. Ouch.
Here are some hump-day links I gotta share:
I found a complete summary of Gary Taubes' book Good Calories, Bad Calories in point form online here. The author talked with the copyright holders and was cleared to post it online, but it may not be up for long. Go download it! If you've read the book, it's a great refresher. If you haven't read it, it's a great overview.
Team Rubicon shuts down their Haiti operations. Here's an excerpt that covers why:
Organizations such as the UN and Red Cross have finally reached full speed in their logistics and medical employment; as such, Team Rubicon can no longer operate within the scope of its mission in Haiti. Food and water are being delivered, acute and traumatic injuries have been treated and hospitalized, and operating rooms are working at capacity. The continued employment of small, self-sustaining Team Rubicon elements is no longer a cost effective solution; our dollars spent per life saved will now exceed large NGOs for the first time since the earthquake.
Keep an eye on these outstanding folks for updates and continued no-BS accounts of the Haiti response as they post after-action reports and media interviews.
Gotta go, but happy hump-day y'all! It's dinner time:
"tabata did me wrong"
8 rounds (20 seconds work, 10 seconds rest) of each movement
*score is round with lowest number of reps
wall-ball with 20lbs medicine ball
hang-power snatch with 45lbs barbell
pull-ups
burpees
My scores: 5 wall ball, 10 snatch, 6 pull-ups, 5 burpees. Ouch.
Here are some hump-day links I gotta share:
I found a complete summary of Gary Taubes' book Good Calories, Bad Calories in point form online here. The author talked with the copyright holders and was cleared to post it online, but it may not be up for long. Go download it! If you've read the book, it's a great refresher. If you haven't read it, it's a great overview.
Team Rubicon shuts down their Haiti operations. Here's an excerpt that covers why:
Organizations such as the UN and Red Cross have finally reached full speed in their logistics and medical employment; as such, Team Rubicon can no longer operate within the scope of its mission in Haiti. Food and water are being delivered, acute and traumatic injuries have been treated and hospitalized, and operating rooms are working at capacity. The continued employment of small, self-sustaining Team Rubicon elements is no longer a cost effective solution; our dollars spent per life saved will now exceed large NGOs for the first time since the earthquake.
Keep an eye on these outstanding folks for updates and continued no-BS accounts of the Haiti response as they post after-action reports and media interviews.
Gotta go, but happy hump-day y'all! It's dinner time:
Tuesday, February 2, 2010
light blogging and food poisoning
I've been away from the blog lately. So here's the quick version...
Saturday I got in a 3 mile run on the trail -didn't time it- just had fun. Felt great!
Sunday morning about 4AM I woke feeling horrible and dashed to the bathroom to kick-start Puke Fest 2010 (and no, it was wasn't booze induced). I either ate something that got the last laugh, or caught some kind of stomach flu. Either way, Sunday pretty well sucked. As did a fair amount of Monday.
Anyway, I'm all good now. I'll see y'all at the gym bright and early tomorrow!
Saturday I got in a 3 mile run on the trail -didn't time it- just had fun. Felt great!
Sunday morning about 4AM I woke feeling horrible and dashed to the bathroom to kick-start Puke Fest 2010 (and no, it was wasn't booze induced). I either ate something that got the last laugh, or caught some kind of stomach flu. Either way, Sunday pretty well sucked. As did a fair amount of Monday.
Anyway, I'm all good now. I'll see y'all at the gym bright and early tomorrow!
Friday, January 29, 2010
29 January 2010
WOD @ CrossFit Central
AMRAP in 20 minutes:
4 turkish get-ups @ 24kg KB
8 kettlebell power cleans @ 24 kg KB
12 pull-ups
Starting on the KB power cleans, I completed 5 rounds + the cleans, pullups, and 3 TGUs. TGUs at 1 pood (all on my left arm due to a tweaked right shoulder), rest as rx'd. Felt all right once I got moving, but not thrilled with my performance this morning. Training on 6 hours of sleep will do that to ya. Nonetheless, iiiiit's Friiii-day!
AMRAP in 20 minutes:
4 turkish get-ups @ 24kg KB
8 kettlebell power cleans @ 24 kg KB
12 pull-ups
Starting on the KB power cleans, I completed 5 rounds + the cleans, pullups, and 3 TGUs. TGUs at 1 pood (all on my left arm due to a tweaked right shoulder), rest as rx'd. Felt all right once I got moving, but not thrilled with my performance this morning. Training on 6 hours of sleep will do that to ya. Nonetheless, iiiiit's Friiii-day!
Thursday, January 28, 2010
the iron
"Through the years, I have combined meditation, action, and the iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back."
- Henry Rollins
Found this quote on The Strength Shop blog. I really dig the last sentence.
Rest day.
- Henry Rollins
Found this quote on The Strength Shop blog. I really dig the last sentence.
Rest day.
Wednesday, January 27, 2010
science playing catch-up again...
Public Radio International's program The World, aired this "news" story today about a Harvard University study (sponsored in part by Vibram USA) on barefoot running.
The part that explains the differences between barefoot and shod foot strikes is definitely worth your time.
Now go get in touch with the folks at CrossFit Central Endurance and learn to run the way you were made to!
The part that explains the differences between barefoot and shod foot strikes is definitely worth your time.
Now go get in touch with the folks at CrossFit Central Endurance and learn to run the way you were made to!
27 January 2010
WOD @ CrossFit Central
for time:
42 medicine ball cleans @ 20lbs
42 ring rows
400 meter run
30 medicine ball cleans
30 ring rows
600 meter run
18 medicine ball cleans
18 ring rows
800 meter run
My time was 22:14 as rx'd. Is it weird that "row, row, row, your boat" got stuck in my head during the 30 ring rows?
Tuesday, January 26, 2010
26 January 2010
"The universe is change; our life is what our thoughts make it."
- Marcus Aurelius, from Meditations
Rest day.
I just listened to Kelly Starrett of San Francisco CrossFit and Chris Spealler of CrossFit Park City on the latest episode of CrossFit Radio. Outstanding.
- Marcus Aurelius, from Meditations
Rest day.
I just listened to Kelly Starrett of San Francisco CrossFit and Chris Spealler of CrossFit Park City on the latest episode of CrossFit Radio. Outstanding.
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