Wednesday, September 30, 2009
Tuesday, September 29, 2009
- Dr. Barry Sears
The CrossFit Journal recently posted part 6 of the Dr. Barry Sears nutrition presentation. This one is all about how your diet affects your performance. It's definitely worth your time, and it's a free download. Seriously, go watch it. If you've got the time to read my ramblings, you've got the time to watch a twelve minute video.
WOD: Rest day. My whole body is wrecked from Angie coming on the heels of Fight Gone Bad. Staring down a month of Girls and Hero WODs has me thinking I will be taking a few more rest days than usual... hopefully this will help keep my performance up (along with eating zone/paleo-ish and getting enough sleep of course). At least that's my plan for now!
Monday, September 28, 2009
Sunday, September 27, 2009
Saturday, September 26, 2009
Friday, September 25, 2009
"5 rounds for time"
15 overhead squats @ 95lbs barbell
30 ab-mat situps
DNF. Completed 4 rounds as rx'd at the 20 minute cut-off. This one turned into a fight. The ab-mat situps were cake, it was the OHS that did me in. The Mikes said my form was solid, good depth, etc... this WOD just put my main weakness (leg strength) on display. The upside? It's what I need to be working on!
Here's a little Friday bonus: Nicole Carroll performing a beautiful overhead-squat. No need to thank me.
Thursday, September 24, 2009
Since Fight Gone Bad 4 is this Saturday I thought this quote was apt. I, alongside about one hundred and fifty other atheletes in Austin will be participating in this event to raise money for the Wounded Warrior Project and cancer research via the Prostate Cancer Foundation.
If you are free Saturday morning, come to the Long Center and be a part in this great event. Come cheer on these athletes as they display their determination, grit, and heart! See you there!
WOD: Rest day. Trying to stay fresh for Saturday!
Wednesday, September 23, 2009
20 seconds: max rep pullups
10 seconds rest
20 seconds: max rep KB SDHP @ 1.5 pood
10 seconds rest
20 seconds: max rep pushups
10 seconds rest
20 seconds: goblet squat @ 1.5 pood
After 8 rounds: my score was 5/11/7/4. Felt kinda blah during the warmup, but wasn't worried 'cause when that happens after I'm warmed up things usually go well. Not so much this morning. Felt great the first round, but everybody feels great the first round. This format of tababta gets tough fast with your "rest" period basically being the transition from one movement to the next.
Not too happy with my results today... especially scoring 5 on pullups... then 7 and 4 on pushups and goblet squats respectively. Days like this just fuel my motivation to improve!
Tuesday, September 22, 2009
- Abraham Lincoln
The more I learn about "honest Abe" the more I want to learn. So I've bumped up his biography up to my reading "on deck" circle. This one is supposed to be one of the best out there:
WOD: Rest day. Still not getting enough sleep lately. Since I want to PR at Fight Gone Bad on Saturday, and I keep hearing that 9 is the new 8, I slept in a little this morning. Going to make sure I'm in bed early tonight as well.
Congrats to Coach Mike Gregory on achieving his Level 2 cert this weekend!
Monday, September 21, 2009
squat-clean & jerk
Good stuff this morning! Even though I feel solid with most of my olympic techniques, there are always little things to improve on. Ran outta time in class, didn't get all five sets in, so my numbers were:
I felt solid at 135lbs, and am pretty sure I'd have been good for 145lbs, maybe 150lbs... still though, Monday is done!
Sunday, September 20, 2009
Saturday, September 19, 2009
Friday, September 18, 2009
Thursday, September 17, 2009
- Vincent Lombardi
WOD: Rest day!
Here's a thought provoking read I found today: Yale Law School professor Bruce Ackerman's op-ed piece about abolishing the position of White House Counsel.
"Obama should return to the traditional system in which presidents depended on the Justice Department for their legal advice. The White House Counsel dates only to 1943, when Sam Rosenman became the first to have the title - and he was President Roosevelt's principal speechwriter, not a legal advisor. Succeeding presidents followed FDR's model. Before Richard Nixon was faced with impeachment and then-Counsel John Dean hired five assistants, the White House Counsel didn't even have a staff."
Interesting stuff. Read it in it's entirety here.
Wednesday, September 16, 2009
Tuesday, September 15, 2009
"4 rounds for time"
10 dumbbell push-press right arm @ 45lbs
10 walking lunge w/DB
10 dumbbell push-press left arm
10 walking lunge W/DB
I met up with Mike and Wes at the AHS track this morning for a quick workout. 7:36 rx'd. Fun one - my shoulder is feeling good again!
Here's a good read from CrossFit NYC called "my sentiments exactly." How much do you practice your oly lifts? I know I need some serious time on several.
Monday, September 14, 2009
Friday, September 11, 2009
Eight years ago... and so many names... here are three I'd like to tell you about.
Jim Giberson "started slow" in the morning and would take his coffee on the street in front of his firehouse, smiling and greeting people as they walked by (which you know, if you've spent time in Manhattan, is not a common occurrence). After the 11th a young woman would walk by in the mornings, look at the pictures posted outside, and burst into tears. After several days of this, the guys approached and asked her had she known anyone in the firehouse? She pointed and Giberson's picture, but said she didn't know him. She said they exchanged "good mornings" so often that she came to think of him as her personal fireman. He was one of twelve men lost from the Engine 40 Ladder 35 firehouse.
Terence Hatton, known as Terry, was the Captain of Rescue 1, one of the FDNY's specially trained units. He was known as a methodical and tireless worker. His saying was: "It's either outstanding or it's unacceptable." Almost immediately after the 11th, his wife Beth announced she was pregnant. Months later she gave birth to a healthy baby girl - and named her Terri. Captain Hatton led ten men from his firehouse into the World Trade Center. None of the eleven from Rescue 1 survived.
Patrick Brown was the Captain of Ladder 3. Known as Pat or Paddy - at 48 he had become a legend in the FDNY - the most decorated member in the history of the department, always able to be in the right place at the right time to save someone. Still, those who knew him personally described him as exceptionally humble. He was a Marine, Vietnam veteran, a golden-gloves boxer, a marathon runner, a 2nd degree black belt in Seido karate who taught self-defense classes for the blind, a dedicated practitioner of yoga... the list goes on and on. And yet a list doesn't seem sufficient. My friend Sharon Watts put a book together that paints a vivid picture of Paddy's exceptional life. Her book tells "Pat stories" better than I can (but if you ask me in person I'll do my best to recount one or two). Captain Brown led eleven men into the World Trade Center. All twelve were lost.
Thursday, September 10, 2009
400 meters walking lunges
*back knee must touch ground every rep
14:24 rx'd. This has to be one of my favorites. Maybe I'm a glutton for punishment? It could also be that with my shoulders and neck still jacked up, I'm thrilled to still be able to train. Paid another visit to my chiro today. After another round on the e-stem and more active-release stretching, I'm not back to 100% yet, but I'm closing in.
Wednesday, September 9, 2009
- Dr. Seuss
Or as Mel put it in her blog today: be yourself loudly!
WOD: Rest day. My shoulders, neck and back still very sore. Went to my chiro today; got hooked up to the e-stem and had some active release done. I can turn my head all the way left now! Getting better, albeit slowly.
Tuesday, September 8, 2009
- Norman Vincent Peale
WOD: Rest day. My back and shoulders are very sore. Getting extra sleep this morning was great.
Go watch Part 5 of the Dr. Barry Sears CrossFit nutrition presentation. It's available as a free download in the CrossFit Journal.
Monday, September 7, 2009
Sunday, September 6, 2009
Saturday, September 5, 2009
Friday, September 4, 2009
I've avoided commentary on a lot of topics here mainly because the stated reason for this blog is as training log.
However, this goes so freaking below and beyond anything I've seen the press do lately, I was literally shaking with anger earlier. Now, in full disclosure, I've got a lot of good friends serving in the US military, and several currently deployed, so yes this is personal. That said, I still cannot fathom how any decent human being could think that publishing the photo of a mortally wounded Marine (against the wishes of his parents by the way) is an "OK" idea. The associated press even has their "excuse" in the first paragraph of their page about this story.
"...choosing after a period of reflection to make public an image that conveys the grimness of war and the sacrifice of young men and women fighting it."
What a stinking pile of bull***t. If they had to take "a period of reflection" to decide then 1) they were actually not sure if this would be appropriate, but displayed a serious lack of judgement by choosing to ignore common decency anyway or, 2) they knew this would cause an uproar, which would in turn result in all kinds of publicity and a ton of hits on their website.
And by the way - anybody in this day and age who does not understand the "grimness of war" isn't going to be reading the associated press in the first place!! They're going to be paying attention to who's dancing with the stars.
I commend Secretary Gates for his "strong objection" to this. If you'd like to tell the associated press what you think, you can contact them here:
450 West 433rd street
New York, NY 10001
I sent an email. No reply. Imagine my surprise.
Thursday, September 3, 2009
Jolyn and her son Colin Wesley Peden.
My grandmother with her great-grandson.
Wednesday, September 2, 2009
"CrossFit total" continued...
1 rep max deadlift
285 (PR tie), 290F, 290F
Frustrating. After a solid warm-up (135lbs x 5, 225lbs x 3, and 275lbs x 1), I pulled 285lbs solid and quick. Then... I ended up at the bakery... I cupcaked.
cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain
It's been three months since the last total, and I know I'm stronger than I was then. Very frustrating. Doing it to myself though. It wasn't just Monday's mess-up, it started Saturday night. I drank. I drank a lot. I was exceptionally hungover Sunday. Felt blah all day Monday (and nearly injured myself that morning), and started feeling like myself again on Tuesday. I felt pretty good going into today's workout, but I let my sore back and Monday's stupidity get in my head. Thus... it was over before it began today.
On a positive note, I did make my goal of 10 consecutive pistol squats. However, I didn't make the 10 consecutive handstand-pushups. I got one. So... I left some room to improve on my HSPU!
So... it's time to refocus. JDP mentioned this on his blog today. Ask yourself the questions in his post... thanks John.
As for me:
I will not have one drop of alcohol until after FGB4.
I will PR at FGB4 with a 300+ score.
I will CrossFit 5 days a week. 3-on 1-off, 2-on 1-off.
I will continue to maintain my diet: zone-paleo(ish), 4 block meals, 3 block snacks, 3 to 5x fat.
I will not fail.