14 December 2009

The last part of warming up this morning was a quick two minutes of tabata squats:

21, 19, 18, 15

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

kettlebell swing @ 2 pood

knees to elbows

I scaled this one to 1.5 pood and my time was 8:26. Still not feeling 100% but definitely better than last week.

We wrapped up with two 400 meter sprints. I don't know what the interval was, I had an abdominal cramp after the first one and was trying not to puke after the second one: 1:23, 1:28

It's Monday, and as I drove home this morning I remembered how much I enjoy starting my week at the gym! Have a great day y'all.

a weekend of "rest"

I spent a lot of Saturday on the couch (Maker's Mark had the last laugh), but seeing this interview at the end of the Army-Navy football game put my little hangover in perspective...

Navy head coach Nuimatalolo is one classy dude (starts at 1:05).

11 December 2009

WOD: @ CrossFit Central
5 rounds for time
100 foot overhead walking lunge w/45lbs plate
30 box jumps

I clocked in at 17:15 rx'd. Still feeling sluggish, legs were rubbery after one round! I know getting back where I was won't happen overnight, but when my brain is saying "I've done this before, and faster than this!" it's frustrating. Still though, it feels good to be back training!

Happy Friday y'all. See everybody at the Christmas party! Tis the season...

photo by Jay Janner/Austin American-Statesman

10 December 2009

"Day by day what you choose, what you think, and what you do is who you become. Your integrity is your destiny. It is the light that guides your way."
- Heraclitus

WOD: Rest day.

indomitable

For a short while now I've been following a blog about an American wounded in the service of his country. Dan Cnossen lost both his legs in a land mine explosion in Afghanistan on September 6, 2009. Yesterday morning he left the hospital and that afternoon....

LINK

How freaking cool is that? HOOYAH Dan!

09 December 2009

WOD: @ CrossFit Central
5 rounds for time
250 meter row
25 pull-ups

My time was 15:52 (scaled to 15 pull-ups in rounds 3 -5).

After watching me struggle through pull-ups in the 3rd round, Big Mike recommended I scale back the number the pull-ups remaining to 15 a round. I was hesitant at first but when he mentioned avoiding rhabdo, I agreed. It was a good thing too, because by the 5th round I couldn't even get three sets of 5 pull-ups! The body weight part of crossfit has always come pretty easy to me, but during round 5 this morning I had no "pull" left. Looking up at that ice-cold bar was about as daunting as seeing these after Monday's front squats...

Oh well. After a month off, the joys of being back at CrossFit outweigh all the pain. So I went home, took a shower, and doctored myself up with triggerpoint, coffee, eggs, an apple with almond butter, and... bacon! If you are ever unsure about having bacon in a meal - you need to have your head examined - and then you need to consult the bacon flow chart!

08 December 2009

"You cannot move forward from some idealized point in the future that has not yet arrived. If you are to move forward, you must do it from where you are now. Though it may not be perfect, it is plenty to get you going. Wishing for more or feeling resentment because you don't have more, will only waste your precious time. Although there is no guarantee the your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all."
- James OPT Fitzgerald

WOD: Rest day. Sore as... well I'll just say really sore.

infamy...

"Those who cannot learn from history are doomed to repeat it."
- George Santayana

Let us not forget. Let us learn.

photos courtesy of the National Archives

07 December 2009

WOD: @ CrossFit Central:
AMRAP in twenty minutes of
5 barbell front-squats @ 165lbs
10 push-ups
15 abmat sit-ups

This workout felt like a welcome-back slap-in-the-face! I could really feel the month off today... I completed 8 rounds + 2 front-squats scaled. The first round I did at 135lbs, and had to go down to 115lbs for the rest. Felt like I had no strength or stamina today. I could do the push-ups and sit-ups unbroken though. Not pleased at all with today's performance, but I will get it back, and stronger than I was before. It's a good thing I like a challenge!

Coach Meg Parsons got her kettlebell certification last weekend! You gotta see the photos of Jeff Martone doing Turkish-Get-Ups with Meg as his kettlebell!