Tuesday, June 30, 2009
Monday, June 29, 2009
Sunday, June 28, 2009
Saturday, June 27, 2009
Friday, June 26, 2009
16 minute partner workout
8 rounds of 30 seconds work, 30 seconds rest:
barbell deadlift @ 135lbs
barbell squat-clean @ 135lbs
1 round = person1 deadlifts for 30 sec, person2 deadlifts for 30 sec, person1 squat-cleans 30 sec, person2 squat-cleans 30 sec
Brian and I teamed up for this one, our combined score was 205 reps as rx'd. The deadlifts weren't too bad, it was the squat-cleans did me in... Brian was much more consistent across both movements. It was a good, tough workout today!
Oh yeah, we wrapped up class with Tabata pushups! My rounds: 22-12-8-6-5-5-6-6. That's a score of 5! Ouch...
Check this out: Do you believe?
Thursday, June 25, 2009
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Monday, June 22, 2009
Sunday, June 21, 2009
Saturday, June 20, 2009
Friday, June 19, 2009
Thursday, June 18, 2009
So my goal is, even if I end up puking, I will finish under the time limit again. It's just a workout after all, it can't kill me right?
Sticking with the theme I thought I'd share this. It's dark, but I think in an inspirational kind of way... this photo is of the Spartan burial mound at Thermopylae.
My favorite translation of the epitaph by Simonides reads:
"Go tell the Spartans, stranger passing by, that here obedient to their laws, we lie."
Wednesday, June 17, 2009
Tuesday, June 16, 2009
- Henry David Thoreau
WOD: Rest Day!
Some train the brain nuggets:
Here's part two of Kelly Starrett on training with injuries.
Chris Spealler's (CrossFit Park City) blog on food label verbage.
Lastly, check out "When Sleep Leaves You Tired" curtosy of the Wall Street Journal.
Monday, June 15, 2009
Sunday, June 14, 2009
Saturday, June 13, 2009
Friday, June 12, 2009
- Marcus Aurelius
WOD: Rest day. Another day of limping around with a swollen toe. Frustrating.
Good things are on the horizon though....
Today I donated to the CrossFit Risk Retention Group. July 4th and 5th I'll be in San Diego to take the CrossFit Level 1 Certification! Can't wait!!
Thursday, June 11, 2009
- Sir Winston Churchill
WOD: Yet another rest day.
Working at staying focused on the opportunities presented by being less active due to my little injury.
Wednesday, June 10, 2009
Tuesday, June 9, 2009
WOD: Rest Day.
Still limping around like a goofball...
Some GREAT news: the new Trigger Point foam roller is available! It's called "The Grid" and it's an excellent recovery product. In late April Cassidy and crew came to CrossFit Central and let some classes try 'em! I was in class that day, and got to play! There isn't a better foam roller on the market.
Go get one at: tptherapy.com/the_grid.php
Since I've rested the last two days, I'm reading more. I finished an interesting book today...
"Warrior Politics" by Robert Kaplan was a good but I think awkwardly named book. Quite thought provoking though, it's mostly about using the lessons of ancient history to guide American foreign policy. A quick read, if you're into the subject matter. He covers a lot: Churchill, Machiavelli, Kant, Hume, even Roman emperor Tiberius! It's a book that I think will challenge your notions of idealist and pragmatist politics, no matter where you stand on the spectrum.
Now in the on deck circle, I'm going to read something light and escapist!
Monday, June 8, 2009
- Muhammad Ali
WOD: Rest Day.
For some reason I've been accident prone lately. It's all been minor clumsiness like dropping things, bumping into doors, and one spectacularly missed box jump... until yesterday afternoon on Lake Austin. I've been around boats long enough to know better but, I was stupid for a couple of seconds and let my right foot get between a wake-tossed boat and the wood dock... ouch.
All things considered I was lucky. I saw it coming, but my ninja-like reflexes weren't quite up to the task... I ended up with a smashed big toe. Of course if I actually had ninja-like reflexes I wouldn't be whining about my big toe injury. Anyway, nothing is broken, just some bleeding and swelling, and the doc says I may or may not lose the nail. Either way, for the next couple of days I'm resting.
On the upside, I'll get some more reading in!
Sunday, June 7, 2009
Saturday, June 6, 2009
Friday, June 5, 2009
Check out this video crossfit.com posted today: Pat Sherwood explains "Why Functional Movements"
And here's some food for thought... about food:
Thursday, June 4, 2009
- William Jennings Bryan
WOD: Rest Day!
A head's up for this weekend: "Murph" day is Saturday June 6th starting at 9 A.M. and hosted by CrossFit Austin. The entry fee is a donation in any amount to the Naval Special Warfare Foundation.
I've decided to do the WOD with the 20lbs weight vest! Stand by for a pain and suffering report afterward... gonna be fun!
Wednesday, June 3, 2009
"CrossFit Total - continued"
1 rep max deadlift (3 attempts)
After warming up, my deadlift attempts were 275 (PR tie), 285 (PR), and 305F.
I'm dissapointed that I didn't get over 300 lbs on deadlift, but I am getting stronger. Just need more strength training. No complaining though, a PR is good way to end six days in a row of training! Rest day here I come!
Tuesday, June 2, 2009
Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation). We used to also do "21's" on back and bi's day too. It's not ok.
Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.
No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over...
Read the full post here.
Thank you Kelly Starrett and Adrian Bozman! I learn something new every time I read the San Francisco CrossFit blog.
Bye bye Advil, we had some good times... hello ice bath.
Monday, June 1, 2009
1 rep max back squat (3 attempts)
1 rep max barbell press (3 attempts)
1 rep max deadlift (3 attempts)
Back squat: 165 (PR tie), 175 lbs (PR), 185F
Press: 105 lbs (PR tie), 110F, 110F
Deadlift: to be done in Wednesday's class
Still weak numbers, but I'm improving. I have to keep reminding myself that less than a year ago just going for a run would make my knees ache for days... I've come a long way since then, and I'm just getting started!