Thursday, December 31, 2009
Wednesday, December 30, 2009
- James OPT Fitzgerald, from his presentation at the Black Box Summit.
Tuesday, December 29, 2009
Monday, December 28, 2009
- Vince Lombardi
Took a rest day today, but I will see y'all at the noon free workout at CrossFit Central tomorrow!
Go read this link from Matthew over at Straight Forward in a Crooked World. Think of it as a "heads up!" on a recent executive order signed into law by the President.
Thursday, December 24, 2009
Wednesday, December 23, 2009
WOD: Rest day!
Tuesday, December 22, 2009
Monday, December 21, 2009
Sunday, December 20, 2009
Friday, December 18, 2009
WOD at CrossFit Central
Thursday, December 17, 2009
- Jon Gilson, from his article "Dedication"
WOD: Rest day.
Here's a good read from Freddy C. at CrossFit One World:
"Ten Ways to Blunt Your Athletic Potential"
What are you doing right? What could you do better? What are you doing wrong/not doing? Figure it out and change it!
Wednesday, December 16, 2009
WOD: at CrossFit Central
30 clean and jerk (ground to overhead) for time @ 135lbs
I finished in 9:22 rx'd. That is over two minutes slower than my previous "Grace" time. That is - and felt like - an enternity. I did not feel warm until sometime during the last 10 reps. My mind was not focused (see bad calls 1-3) until "go." At which point it was already too late. Despite my stupidity, and two missed reps on the power-clean, my technique felt pretty solid. My back actually felt fine at the end of "Grace" today, so in that respect I managed to not pay too much for my stupidity. Oh if I had only stopped there...
There was "bonus work" today.
200 meter run
21 deadlifts (with your "Grace" barbell)
200 meter run
200 meter run
I was still huffing and puffing from Grace, when the Mikes lined everybody up for the bonus work. I was starting to get cold again and as that happened I could feel my back start to tighten up, but when they said "go" I jumped up and took off on the run (chimata numero stupida quattro). After a painfully slow 21 round and the second 200 meter run, I just had to stop. My back was letting me know in no uncertain terms that I was a dumbass.
Seriously though folks, there's a time to listen to your body and a time to push it, and while I can't say I've learned to recognize the difference between the two, I'm working on it. Please don't follow my example on this...
I'm going to rest tomorrow, triggerpoint 2-3 times a day, and be at the gym on Friday. And yes, I will be scaling the WOD.
Tuesday, December 15, 2009
Monday, December 14, 2009
Friday, December 11, 2009
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
Thursday, December 10, 2009
Wednesday, December 9, 2009
How freaking cool is that? HOOYAH Dan!
5 rounds for time
250 meter row
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!
Tuesday, December 8, 2009
- James OPT Fitzgerald
WOD: Rest day. Sore as... well I'll just say really sore.
Monday, December 7, 2009
AMRAP in twenty minutes of
5 barbell front-squats @ 165lbs
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!
Thursday, December 3, 2009
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever Gods may be
for my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the Captain of my soul.
by William Ernest Henley