- Michel de Montaigne
Thursday, September 30, 2010
quotes
"When I quote others I do so in order to express my own ideas more clearly."
- Michel de Montaigne
- Michel de Montaigne
press, sled, clean, and dip
My shoulders were still sore despite taking yesterday off, so I got to the gym a little early for some foam roller and mobility work.
STRENGTH
5x5 press @ 60% max
95-95-95F(x4)-85-85
CONDITIONING
five 40 yard backwards sled drags (10 yards down & back x2) @ 275lbs
:25, :20, :20, :19, :19,
I fell on my butt in the first one, but stayed on my feet for the rest. Legs felt like J-E-L-L-O at the end of this!
WOD
team of two for time:
42-30-18
hang power clean @135lbs
ring dips
6:28 rx'd. Rich and I split the work evenly (works out to be 21-15-9 each person). Good stuff today!
Feeling great! Peace.
STRENGTH
5x5 press @ 60% max
95-95-95F(x4)-85-85
CONDITIONING
five 40 yard backwards sled drags (10 yards down & back x2) @ 275lbs
:25, :20, :20, :19, :19,
I fell on my butt in the first one, but stayed on my feet for the rest. Legs felt like J-E-L-L-O at the end of this!
WOD
team of two for time:
42-30-18
hang power clean @135lbs
ring dips
6:28 rx'd. Rich and I split the work evenly (works out to be 21-15-9 each person). Good stuff today!
Feeling great! Peace.
Wednesday, September 29, 2010
unplug!
"Reading, after a certain age, diverts the mind too much from its creative pursuits. Any man who reads too much and uses his own brain too little falls into lazy habits of thinking."
~ Albert Einstein
Today is a REST DAY! Peace.
~ Albert Einstein
TODAY'S MUST READ:
Your Brain on Computers: Attached to Technology and Paying a Price
Once you're done reading it, turn off your computer and go do something outside in this beautiful fall weather!
Your Brain on Computers: Attached to Technology and Paying a Price
Once you're done reading it, turn off your computer and go do something outside in this beautiful fall weather!
Today is a REST DAY! Peace.
Tuesday, September 28, 2010
wild Tuesday
"The only thing necessary for the triumph of evil is for good men to do nothing."
~ Edmund Burke
Slept in this morning and within minutes of waking I got a txt message about the shooter on campus. I was shocked. Quite a surreal way to start your day. Now I don't know whether this kid was merely a bad shot or had a change of heart and decided not to kill innocent people but either way, I'm very glad that nobody else was hurt.
More will be known about this guy soon, but I'll bet you the 9mm Beretta in my bedside table that the gun control debate will be raised in the wake of this...
I do know that the world is still a wonderful place and we shouldn't let the few evil people in it overshadow the many, many more good people out there. It may not always seem like it, but the "good guys" have always outnumbered the "bad guys." The trick is, us good folk have to keep stepping up in the face of evil to make it back down.
Retired US Army Lt. Col. Dave Grossman has an article about one kind of stepping up, and uses the analogy of a sheepdog. Please take the time and read it. It's worth every minute.
Another great read I recommend is by Jack Hoban, a martial artist of note, and part of an organization I had the privilege to train with before injuring my knees awhile back. Basically, he talks about approaching martial arts training with the focus of protecting life (either yours or others). Heady stuff, but good stuff.
I digress, but to make my point I'm going to hit y'all with a zen saying:
"It's better to light a candle than to curse the gathering darkness."
So get out there and shine your light. Whatever it is you do, no matter how small the act, people notice. Stepping down from my soapbox now. Peace.
----
Oh yeah I trained today! I arrived at the gym a little early this afternoon to hit the foam roller for a few minutes before class started. My shoulders and calves were pretty torched from FGB5 and yesterday's HSPU. Big Mike had us do some hip mobility drills as part of our warm-up, then we got in some solid interval work.
WOD1
5 rounds, 90 second rest interval
In one minute, perform 10 unbroken pull-ups and max rep burpees.
my burpees today were 21-19-17-17-17
I managed to stay fairly consistent with the burpees, and alternated between the regular and butterfly kip on the pull-ups.
WOD2
four 200 yard sprints (50 yards down and back x2), 2 minute rest interval
:33, :34, :34, :35
I didn't really feel yesterday's squats until we got into these sprints, but I was smoked by the end of this! Good stuff.
See y'all mañana.
~ Edmund Burke
Slept in this morning and within minutes of waking I got a txt message about the shooter on campus. I was shocked. Quite a surreal way to start your day. Now I don't know whether this kid was merely a bad shot or had a change of heart and decided not to kill innocent people but either way, I'm very glad that nobody else was hurt.
More will be known about this guy soon, but I'll bet you the 9mm Beretta in my bedside table that the gun control debate will be raised in the wake of this...
I do know that the world is still a wonderful place and we shouldn't let the few evil people in it overshadow the many, many more good people out there. It may not always seem like it, but the "good guys" have always outnumbered the "bad guys." The trick is, us good folk have to keep stepping up in the face of evil to make it back down.
Retired US Army Lt. Col. Dave Grossman has an article about one kind of stepping up, and uses the analogy of a sheepdog. Please take the time and read it. It's worth every minute.
Another great read I recommend is by Jack Hoban, a martial artist of note, and part of an organization I had the privilege to train with before injuring my knees awhile back. Basically, he talks about approaching martial arts training with the focus of protecting life (either yours or others). Heady stuff, but good stuff.
I digress, but to make my point I'm going to hit y'all with a zen saying:
"It's better to light a candle than to curse the gathering darkness."
So get out there and shine your light. Whatever it is you do, no matter how small the act, people notice. Stepping down from my soapbox now. Peace.
----
Oh yeah I trained today! I arrived at the gym a little early this afternoon to hit the foam roller for a few minutes before class started. My shoulders and calves were pretty torched from FGB5 and yesterday's HSPU. Big Mike had us do some hip mobility drills as part of our warm-up, then we got in some solid interval work.
WOD1
5 rounds, 90 second rest interval
In one minute, perform 10 unbroken pull-ups and max rep burpees.
my burpees today were 21-19-17-17-17
I managed to stay fairly consistent with the burpees, and alternated between the regular and butterfly kip on the pull-ups.
WOD2
four 200 yard sprints (50 yards down and back x2), 2 minute rest interval
:33, :34, :34, :35
I didn't really feel yesterday's squats until we got into these sprints, but I was smoked by the end of this! Good stuff.
See y'all mañana.
Monday, September 27, 2010
Monday musing, getting in the loop
Just saw this quote... thought it was an interesting perspective on "being somebody."
"One day you will take a fork in the road, and you’re going to have to make a decision about which direction you want to go. If you go one way, you can be somebody. You will have to make your compromises and ... turn your back on your friends, but you will be a member of the club, and you will get promoted and get good assignments. Or you can go the other way, and you can do something, something for your country and for your Air Force and for yourself. ... You may not get promoted, and you may not get good assignments, and you certainly will not be a favorite of your superiors, but you won’t have to compromise yourself. ... In life there is often a roll call. That’s when you have to make a decision: to be or to do."
- Colonel John Boyd
Col. Boyd developed the concept of the "decision loop." The OODA loop is about how people or organizations react to an event.
Observe: the collection of data
Orient: the analysis of that data to form a mental perspective
Decide: the determination of a course of action based on that mental perspective
Act: the physical playing-out of that decision
The faster you can move through the loop the better. If you are faster than your opponent, you get "inside" their loop and have the advantage. It's good to be in the loop.
But I digress - back to the quote. While I disagree with the notion that you must compromise yourself to "be somebody," I've been alive long enough to see that there isn't a shortage of those willing to compromise their integrity to "get ahead." Anyhow, that's my take on what the Colonel was referring to.
So perhaps the question should be: When the moment of decision comes, will you maintain your integrity?
"One day you will take a fork in the road, and you’re going to have to make a decision about which direction you want to go. If you go one way, you can be somebody. You will have to make your compromises and ... turn your back on your friends, but you will be a member of the club, and you will get promoted and get good assignments. Or you can go the other way, and you can do something, something for your country and for your Air Force and for yourself. ... You may not get promoted, and you may not get good assignments, and you certainly will not be a favorite of your superiors, but you won’t have to compromise yourself. ... In life there is often a roll call. That’s when you have to make a decision: to be or to do."
- Colonel John Boyd
Col. Boyd developed the concept of the "decision loop." The OODA loop is about how people or organizations react to an event.
Observe: the collection of data
Orient: the analysis of that data to form a mental perspective
Decide: the determination of a course of action based on that mental perspective
Act: the physical playing-out of that decision
The faster you can move through the loop the better. If you are faster than your opponent, you get "inside" their loop and have the advantage. It's good to be in the loop.
But I digress - back to the quote. While I disagree with the notion that you must compromise yourself to "be somebody," I've been alive long enough to see that there isn't a shortage of those willing to compromise their integrity to "get ahead." Anyhow, that's my take on what the Colonel was referring to.
So perhaps the question should be: When the moment of decision comes, will you maintain your integrity?
it's a beautiful Monday
It's a perfect fall weather day in Texas! We had morning temps in the 50s, highs in the mid-70s and not a cloud in the sky... it doesn't get much better!
STRENGTH
back squat
5x5 @ 60% of max
165-165-165-165-165
165lbs isn't 60% of my 1 rep max (my max NOT being 275lbs), but I knew I could do 5-7 unbroken reps at that weight so that's what I went with... I need the heavy days!
WOD
2 rounds:
4 minutes max rep handstand-pushup
3 minutes max rep sandbag-turkish-getup @ 50lbs
2 minutes max rep kettlebell swing @ 1.5 pood
1 minute max rep "dummy jumps" (jump side to side over sandbag)
rest 3 minutes
I completely lost track of my count on this one. So I got in some hard work and had a little fun... no clue what my total reps ended up being...
Here's a shot of downtown from South Congress Avenue, just 'cause.
photo by Carlton Wade
Hope your having a great Monday! Peace.
STRENGTH
back squat
5x5 @ 60% of max
165-165-165-165-165
165lbs isn't 60% of my 1 rep max (my max NOT being 275lbs), but I knew I could do 5-7 unbroken reps at that weight so that's what I went with... I need the heavy days!
WOD
2 rounds:
4 minutes max rep handstand-pushup
3 minutes max rep sandbag-turkish-getup @ 50lbs
2 minutes max rep kettlebell swing @ 1.5 pood
1 minute max rep "dummy jumps" (jump side to side over sandbag)
rest 3 minutes
I completely lost track of my count on this one. So I got in some hard work and had a little fun... no clue what my total reps ended up being...
Here's a shot of downtown from South Congress Avenue, just 'cause.
photo by Carlton WadeHope your having a great Monday! Peace.
Sunday, September 26, 2010
worth watching
"One day your life will flash before your eyes. Make sure its worth watching."
- unknown
You know what else is worth watching? Kelly Starrett's mobility tips for air travel... AKA how to weird out other passengers on a plane. Good stuff!
Rest day!
- unknown
You know what else is worth watching? Kelly Starrett's mobility tips for air travel... AKA how to weird out other passengers on a plane. Good stuff!
Rest day!
Saturday, September 25, 2010
Fight Gone Bad 5
Today was the 5th year of Fight Gone Bad, a charity fundraiser, and my third year in a row as a participant. It's always a blast to take part in such a great event with the outstanding people that make up the central Texas CrossFit community. So here's a big "thank you" to all the volunteers who got up early and worked all morning - and a hearty "well done" to Ingrid Kantola who laid the organizational smack-down all over this year's event (she coordinated the schedule and getting the gear necessary from five separate affiliates so that over 220 athletes could take part in today's event)! Nicely done!
WOD
"Fight Gone Bad"
three rounds for points:
one minute at each station
one minute rest between rounds
score is total number of reps
push-press @ 75lbs barbell
row (calories = points)
wall ball @ 20lbs medicine ball
sumo-deadlift high-pull @ 75lbs barbell
box jump (20" box)
My score today was 326! Despite my low back and side cramping through round 3, that's a new PR! Just happy to finally break 300...
Most importantly though, I want to thank all those who donated their hard earned money to the great organizations that were sponsored by today's event!
WOD
"Fight Gone Bad"
three rounds for points:
one minute at each station
one minute rest between rounds
score is total number of reps
push-press @ 75lbs barbell
row (calories = points)
wall ball @ 20lbs medicine ball
sumo-deadlift high-pull @ 75lbs barbell
box jump (20" box)
My score today was 326! Despite my low back and side cramping through round 3, that's a new PR! Just happy to finally break 300...
Most importantly though, I want to thank all those who donated their hard earned money to the great organizations that were sponsored by today's event!
Have a great weekend y'all! Peace.
Friday, September 24, 2010
ready to fight!
"Deep within man dwell those slumbering powers; powers that would astonish him, that he never dreamed of possessing; forces that would revolutionize his life if aroused and put into action."
- Orison Swett Marden
The time has come.... Fight Gone Bad 5 is tomorrow! See y'all there!
REST DAY. Peace.
- Orison Swett Marden
The time has come.... Fight Gone Bad 5 is tomorrow! See y'all there!
REST DAY. Peace.
Thursday, September 23, 2010
strive on
The following is from today's post by Blair Morrison at AnyWhereFit:
"Potential.
Everybody has it. Few reach it...
The good news is that physical potential does not expire. It has no shelf life. Whatever state you’re in at whatever moment, you can always be better. SO BE BETTER. Too often people try to do this by setting a number to hit, a person to beat, or a mirror to impress, implicitly attaching a finite quality to the process. This focus is flawed. As you change and improve, so too should your potential grow and your ambition swell. Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short. It’s knowing that you’ll never get there but trying your damndest nonetheless. It’s constantly pushing your limits in every direction regardless of your skill....
Do this and we inevitably yield the best version of ourselves."
Read the entire post here. Seriously - go now - you'll be glad you did.
Never stop striving to fulfill your potential. Peace.
"Potential.
Everybody has it. Few reach it...
The good news is that physical potential does not expire. It has no shelf life. Whatever state you’re in at whatever moment, you can always be better. SO BE BETTER. Too often people try to do this by setting a number to hit, a person to beat, or a mirror to impress, implicitly attaching a finite quality to the process. This focus is flawed. As you change and improve, so too should your potential grow and your ambition swell. Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short. It’s knowing that you’ll never get there but trying your damndest nonetheless. It’s constantly pushing your limits in every direction regardless of your skill....
Do this and we inevitably yield the best version of ourselves."
Read the entire post here. Seriously - go now - you'll be glad you did.
Never stop striving to fulfill your potential. Peace.
Wednesday, September 22, 2010
paleo for the masses
Check it out! The new book by Robb Wolf gets some love from Tim Ferriss on the Four Hour Work Week blog!
back squat hump day
It's hump day boys and girls - and it's the first official day of fall. After assisting Big Mike with the 5:30, 6:15, and 7AM classes, I did some strength work. Gotta work on your weaknesses! Mine, is moving heavy $h!t...
I got a solid warm-up in that included some rowing, just working out the soreness in my back and shoulders.
STRENGTH
back squat
3-3-3-3-3
185-185-185-185-195F(2)
Felt good. Every set was hard work. Thought I could do 195lbs on the last set, only got two reps and had to dump the bar. No worries though. Working to failure is how you get stronger! So watch out, I can still meet my goal of a 1rep max back squat at 225lbs by Christmas. Stay tuned...
Talk about a great morning! Go and make yours a great day y'all. Peace.
Tuesday, September 21, 2010
getting smoked on a rainy Tuesday
With shoulders a bit sore from yesterday we started our warm-up with the usual dynamic movement drills, a short jog, and then got right into the strength "warm-up."
WARMUP/STRENGTH
3 rounds:
7 backsquat @ 155#
7 decline pushups
7 deadlift @ 245#
7 chest-to-bar pullups
Felt better this time. Completed all the squats unbroken, and got 2 rounds of the deadlifts unbroken. Round 3 on deadlifts went 5-2. Good strength work, but my legs were toast at the end. Just what I need to be doing! Then, just when I was expecting a short break, Big Mike sent us on a mile run!
CONDITIONING
1 mile run
Didn't time it, just did it. Big thanks to Chris Hartwell for pushing me through that run, I felt like I'd just done a workout at the end of it. We got a few minutes to catch our breath and before getting into the workout.
WOD
team of 2, 3 rounds for time:
While team member 1 (TM1) completes 5 barbell burpee-clean-and-jerks @ 135#, team member 2 (TM2) does laps of farmers walks with pair of 45# plates. Then TM2 goes to the barbell while TM1 does farmers walks. This = 1/2 of one round.
While TM1 completes 5 barbell burpee-clean-and-jerks, TM2 does as many handstand pushups as possible. Then TM2 does the barbell work while TM1 does HSPU. This = the second 1/2 of one round.
Walt and I took 16:14 to complete this. It works out to 30 burpee-clean-and-jerks and a lot of farmer walking and HSPU. I was absolutely smoked at the end of this one. Today was as much a mental conditioning day as it was physical. Good stuff!!
Peace.
WARMUP/STRENGTH
3 rounds:
7 backsquat @ 155#
7 decline pushups
7 deadlift @ 245#
7 chest-to-bar pullups
Felt better this time. Completed all the squats unbroken, and got 2 rounds of the deadlifts unbroken. Round 3 on deadlifts went 5-2. Good strength work, but my legs were toast at the end. Just what I need to be doing! Then, just when I was expecting a short break, Big Mike sent us on a mile run!
CONDITIONING
1 mile run
Didn't time it, just did it. Big thanks to Chris Hartwell for pushing me through that run, I felt like I'd just done a workout at the end of it. We got a few minutes to catch our breath and before getting into the workout.
WOD
team of 2, 3 rounds for time:
While team member 1 (TM1) completes 5 barbell burpee-clean-and-jerks @ 135#, team member 2 (TM2) does laps of farmers walks with pair of 45# plates. Then TM2 goes to the barbell while TM1 does farmers walks. This = 1/2 of one round.
While TM1 completes 5 barbell burpee-clean-and-jerks, TM2 does as many handstand pushups as possible. Then TM2 does the barbell work while TM1 does HSPU. This = the second 1/2 of one round.
Walt and I took 16:14 to complete this. It works out to 30 burpee-clean-and-jerks and a lot of farmer walking and HSPU. I was absolutely smoked at the end of this one. Today was as much a mental conditioning day as it was physical. Good stuff!!
A "NO EXCUSES" MUST READ
One year after losing his legs to a land mine explosion in Afghanistan, Dan Cnossen is running!
photo courtesy www.dancnossen.org
This weekend he is running the Navy 5 miler in Washington DC. There is no limit to this guy's badassery! If he can run - with no legs - one year after losing them in Afghanistan - AND he's still not finished with surgeries to repair all of his internal injuries - there really are no limits!
One year after losing his legs to a land mine explosion in Afghanistan, Dan Cnossen is running!
photo courtesy www.dancnossen.orgThis weekend he is running the Navy 5 miler in Washington DC. There is no limit to this guy's badassery! If he can run - with no legs - one year after losing them in Afghanistan - AND he's still not finished with surgeries to repair all of his internal injuries - there really are no limits!
Peace.
Monday, September 20, 2010
Monday!
Cool but super humid at 13:15 today, only 83 degrees!
BASELINE
40 burpees for time:
1:40 rx'd
STRENGTH
thruster (front squat to press)
5x3
135-135-135-135-145
First two sets were kinda blah, just wasn't really focused on either set. Locked in and sets three and four felt solid. Went up on the fifth to 145lbs... tough but good. Need more work here. Probably should have gone to 145lbs earlier.
WOD
5 rounds for time:
10 primers (start on knees, jump to feet, stand up = 1 rep)
10 dumbbell power snatch @ 50# DB
8:14 rx'd
Good stuff today! Feeling great! Peace.
BASELINE
40 burpees for time:
1:40 rx'd
STRENGTH
thruster (front squat to press)
5x3
135-135-135-135-145
First two sets were kinda blah, just wasn't really focused on either set. Locked in and sets three and four felt solid. Went up on the fifth to 145lbs... tough but good. Need more work here. Probably should have gone to 145lbs earlier.
WOD
5 rounds for time:
10 primers (start on knees, jump to feet, stand up = 1 rep)
10 dumbbell power snatch @ 50# DB
8:14 rx'd
Good stuff today! Feeling great! Peace.
Sunday, September 19, 2010
make yourself
"Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same."
~ Francesca Reigler
REST DAY!
~ Francesca Reigler
REST DAY!
Saturday, September 18, 2010
strong Saturday
After assisting at the community indoor workout, I got in some strength work.
STRENGTH
back squat
5-5-3-3-1-1
175-175-185-185-195-205PR TIE
The 5's and 3's were tough, but I felt strong on the first single, so I went up and tied my current 1RM! Felt solid on that one too. May still be weak numbers comparatively, but I know I'm getting stronger. Good stuff!
I've been liking the "low bar" back squat since I first used it a few months ago. Maybe it's because I'm a lanky guy, but it feels more stable than the "high bar."
Have a great Saturday y'all! Hook'em Horns!
STRENGTH
back squat
5-5-3-3-1-1
175-175-185-185-195-205PR TIE
The 5's and 3's were tough, but I felt strong on the first single, so I went up and tied my current 1RM! Felt solid on that one too. May still be weak numbers comparatively, but I know I'm getting stronger. Good stuff!
I've been liking the "low bar" back squat since I first used it a few months ago. Maybe it's because I'm a lanky guy, but it feels more stable than the "high bar."
Have a great Saturday y'all! Hook'em Horns!
Friday, September 17, 2010
fun Friday
What's news? Today in the 5:30 AM indoor class Erin got her first kipping pull-up! After high-fives from all nearby, she then promptly strung 2-3 together! Way to go Erin!
This afternoon at SICFIT Austin we got in some interval training. Team style.
WOD
3 rounds, 4 team members, one at each station, time at stations set by each member's turn on sled drags:
2 laps inside gym of backwards sled drag @ 270lbs
max reps tire jumps
max reps bench press @ 155lbs
rest station (spot bench press)
I didn't even try to keep track of my reps today. Just worked as hard as I could and had some fun. My slow sled dragging allowed Chris H., Rich, and Chad get some extra reps in! You're welcome fellas. No need to thank me. We finished up with medicine ball sit-ups and Russian twists, followed by plank holds. Good stuff!
No word yet on a Wolfpack workout. With CrossFit Central's free community workouts mañana and Fight Gone Bad 5 next weekend, my guess is the pack with be otherwise occupied for a short while. Stay tuned folks, this crew doesn't just fade away, we'll be back.
Happy Friday y'all. Have fun this weekend, be safe and watch out for each other. Peace.
This afternoon at SICFIT Austin we got in some interval training. Team style.
WOD
3 rounds, 4 team members, one at each station, time at stations set by each member's turn on sled drags:
2 laps inside gym of backwards sled drag @ 270lbs
max reps tire jumps
max reps bench press @ 155lbs
rest station (spot bench press)
I didn't even try to keep track of my reps today. Just worked as hard as I could and had some fun. My slow sled dragging allowed Chris H., Rich, and Chad get some extra reps in! You're welcome fellas. No need to thank me. We finished up with medicine ball sit-ups and Russian twists, followed by plank holds. Good stuff!
No word yet on a Wolfpack workout. With CrossFit Central's free community workouts mañana and Fight Gone Bad 5 next weekend, my guess is the pack with be otherwise occupied for a short while. Stay tuned folks, this crew doesn't just fade away, we'll be back.
Happy Friday y'all. Have fun this weekend, be safe and watch out for each other. Peace.
Thursday, September 16, 2010
testing, testing, smoking
The humidity is down! It was a pleasant 93 at 13:15 when class started today. Can fall weather be far off??
BASELINE
max reps dual 24kg kettlebell clean/press in 90 seconds:
17 clean/push-press
Got the nod that clean/push-press was acceptable so that's what I went with.
max reps pistol (one leg) squats in 90 seconds:
22 pistols
Not great numbers, but I'm happy with it. My legs strength is still improving...
We got out of tackling the SICFIT 300 because Big Mike already had other fiendish plans devised...
WOD
5 rounds for time:
3 muscle-ups
6 tire flips (the big one, 300+lbs)
9 dual KB front squat @ 24kg KBs
Doesn't look that bad on the screen right? Well it felt bad by round 3, though I'm sure I looked worse! My time was 21:08 rx'd. Muscle ups were cake, the tire flips were OK, but it was KB front squats smoked me. Tough one!
Look out kids! KStar has a skeleton and a lacrosse ball... and he's not afraid to use 'em! Good stuff in today's Mobility WOD.
See ya Friday! Peace.
BASELINE
max reps dual 24kg kettlebell clean/press in 90 seconds:
17 clean/push-press
Got the nod that clean/push-press was acceptable so that's what I went with.
max reps pistol (one leg) squats in 90 seconds:
22 pistols
Not great numbers, but I'm happy with it. My legs strength is still improving...
We got out of tackling the SICFIT 300 because Big Mike already had other fiendish plans devised...
WOD
5 rounds for time:
3 muscle-ups
6 tire flips (the big one, 300+lbs)
9 dual KB front squat @ 24kg KBs
Doesn't look that bad on the screen right? Well it felt bad by round 3, though I'm sure I looked worse! My time was 21:08 rx'd. Muscle ups were cake, the tire flips were OK, but it was KB front squats smoked me. Tough one!
Look out kids! KStar has a skeleton and a lacrosse ball... and he's not afraid to use 'em! Good stuff in today's Mobility WOD.
See ya Friday! Peace.
Wednesday, September 15, 2010
live it, love it
"If you love life, life will love you back."
~ Norman Vincent Peale
Do you have the heel cords of a cheetah?
REST DAY! Resting doesn't mean being lazy - it's a getting $h!t done hump day!
Life is great. Peace.
~ Norman Vincent Peale
Do you have the heel cords of a cheetah?
REST DAY! Resting doesn't mean being lazy - it's a getting $h!t done hump day!
Life is great. Peace.
Tuesday, September 14, 2010
humidity and an attitude lesson
Holy humidity Batman! Warming up when it's crazy humid and 93 degrees Fahrenheit outside didn't leave me with that warm-fuzzy feeling, it was more of a hot-sticky and blah kinda thing. I actually felt good once we started the workout though...
WOD
4 rounds for time:
one lap inside gym, overhead walking lunge steps @ 20kg KB
5 man-makers (1 rep = holding DBs: pushup, row R-L, clean to thruster) @ 40lbs DBs
5 strict pullups
16:14 rx'd
Man-makers took up most of my time, and kept my heart-rate jacked. Tough one! After a short break we finished up by running some sprint drills.
I also got an impromptu attitude lesson today. Right before heading out I was talking with Chris Hartwell when JDP asked us if we already had or could clean the 175lbs sandbag. I said that I didn't think I could do it, my max front squat being 165, but that I'd give it a try. I didn't make it. JDP then pointed out that my attitude was negative before I'd even attempted the lift. By deciding it was "too heavy" beforehand, I was setting myself up to fail. So being called out - I readjusted my grip, and cleaned and shouldered the bag! Do or do not. There is no try. Lesson learned. Thanks John!
Peace.
WOD
4 rounds for time:
one lap inside gym, overhead walking lunge steps @ 20kg KB
5 man-makers (1 rep = holding DBs: pushup, row R-L, clean to thruster) @ 40lbs DBs
5 strict pullups
16:14 rx'd
Man-makers took up most of my time, and kept my heart-rate jacked. Tough one! After a short break we finished up by running some sprint drills.
I also got an impromptu attitude lesson today. Right before heading out I was talking with Chris Hartwell when JDP asked us if we already had or could clean the 175lbs sandbag. I said that I didn't think I could do it, my max front squat being 165, but that I'd give it a try. I didn't make it. JDP then pointed out that my attitude was negative before I'd even attempted the lift. By deciding it was "too heavy" beforehand, I was setting myself up to fail. So being called out - I readjusted my grip, and cleaned and shouldered the bag! Do or do not. There is no try. Lesson learned. Thanks John!
Peace.
Monday, September 13, 2010
new day, new gig, new challenge, new PRs
Today was day one of my new gig as an assistant coach at CrossFit Central. I'm the first (a.k.a. guinea pig) person enrolled in their mentorship program. I'm assisting Big Mike with the Mon-Wed-Fri 5:30, 6:15, and 7:00AM indoor classes. I'm already loving it! I can tell that it's going to be great fun to learn by working with Mike and all the different athletes we coach. I get to help these athletes achieve the kind of successes that my coaches have -and continue to- guide me towards! How cool is that??
--
Since I'm on the job now when I was previously training, I've shifted my training schedule to the 1:15PM Mon-Tue-Thur-Fri class with Big Mike at SICFIT Austin. Today we did more testing that was preceded by a warm-up that was... tough. The heat and humidity feel a bit different at 1:15 in the afternoon than at 6:30AM...
WARMUP
3 rounds:
7 deadlift @225#
7 chest-to-bar pullups
7 backsquat @155#
7 decline pushups
7 sandbag slams @30#
BASELINE
front squat one-rep-max(1RM)
155-165PR-175F-175F
bench press 1RM
155(x5)-175-185-205F-195PR
Never having done a 1RM front squat, it was another "go by feel" training day. Once again it's glaringly obvious where my weaknesses lie: leg strength. When my bench press 1RM is 30# heavier than my front squat, and my front squat is 40# weaker than my back squat, there is no doubt what I need to focus on. I actually can't wait for the heavy squat/deadlifting days in my near future! Bring it.
Not that I'm complaining, because
"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."
~ Epictetus
I'm alive! I live in the greatest city in the greatest state in the greatest country in the world! I now get to help people achieve their fitness goals! I have a wonderful family and outstanding friends! I also spent time this weekend with an amazing woman that made a crappy day... well, just wonderful.
Oh and I can bench press 40# over my bodyweight. Like Winchester posted today, we've got 99 problems but bench ain't one of 'em!
Life is good! Peace.
--
Since I'm on the job now when I was previously training, I've shifted my training schedule to the 1:15PM Mon-Tue-Thur-Fri class with Big Mike at SICFIT Austin. Today we did more testing that was preceded by a warm-up that was... tough. The heat and humidity feel a bit different at 1:15 in the afternoon than at 6:30AM...
WARMUP
3 rounds:
7 deadlift @225#
7 chest-to-bar pullups
7 backsquat @155#
7 decline pushups
7 sandbag slams @30#
BASELINE
front squat one-rep-max(1RM)
155-165PR-175F-175F
bench press 1RM
155(x5)-175-185-205F-195PR
Never having done a 1RM front squat, it was another "go by feel" training day. Once again it's glaringly obvious where my weaknesses lie: leg strength. When my bench press 1RM is 30# heavier than my front squat, and my front squat is 40# weaker than my back squat, there is no doubt what I need to focus on. I actually can't wait for the heavy squat/deadlifting days in my near future! Bring it.
Not that I'm complaining, because
"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."
~ Epictetus
I'm alive! I live in the greatest city in the greatest state in the greatest country in the world! I now get to help people achieve their fitness goals! I have a wonderful family and outstanding friends! I also spent time this weekend with an amazing woman that made a crappy day... well, just wonderful.
Oh and I can bench press 40# over my bodyweight. Like Winchester posted today, we've got 99 problems but bench ain't one of 'em!
Life is good! Peace.
Sunday, September 12, 2010
rest weekend!
"Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is bliss, taste it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it."
- Mother Teresa
Life is beauty, admire it.
Life is bliss, taste it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it."
- Mother Teresa
REST DAY. Peace.
Saturday, September 11, 2010
September 11th
God bless you Paddy. You made it home.
Is anybody out there searching
Has anybody lost their way
Am I the only one who’s hurting
Today
Must have got some bad directions
How’d we ever end up here
All this pain and desperation
And fear
If we ever make it home
There’ll be peace like we’ve never known
Nobody is gonna walk alone
We’ll be leaning on each other
Every wall that we’ve built up high
Is gonna fall right before our eyes
Love will surely conquer hate
If we ever make it home
There’s darkness in the daylight
As the devil works his trade
He’s the first one at your graveside
With a smile on his face
There’s a flicker in the distance
Where a single candle glows
And another walking with us who knows
That if we ever make it home
There’ll be peace like we’ve never known
Nobody is gonna walk alone
We’ll be leaning on each other
And every wall that we’ve built up high
Is gonna fall right before our eyes
Love will surely conquer hate
If we ever make it home
If we ever make it home
There’ll be peace like we’ve never known
Nobody is gonna walk alone
We’ll be leaning on each other
Loving one another
Every wall that we’ve built up high
Is gonna fall right before our eyes
Love will surely conquer hate
If we ever make it home
Oh if we ever make it home
- "If We Ever Make It Home" by Wade Bowen
REST DAY.
Friday, September 10, 2010
cha-cha-cha-changes
All kinds of awesomeness on the way! More details soon.
Today was Jeremy's last day coaching, and my last day working out with the early morning SICFIT Austin crew. It was a blast being coached by JT again - and the phenomenal athletes in both the 5:30AM (Ingrid, Chardonnay, & Jacob) and 6:30AM (Brian, Mark, and Firas) classes are the exactly the kind of people you want to train alongside! Fun, inspiring, motivating, driven, and committed. You getting the drift? They are baddasses. They're done training by daylight for Pete's sake! Thanks for the good times y'all. Keep at it!
WOD
3 rounds for time:
15 KB swings @ 1.5 pood
10 hang power cleans @ 115# barbell
250 yard run
6 KB Turkish get-ups (3R, 3L) @ 1.5 pood
16:30 rx'd
One from the nostalgia file - L2R myself, Jacob and Mark - before pullup bars and floor mats were installed!
Going back to my "day job" now. Peace.
PS- It's a Wolfpack rest day mañana. Also, check out Integrity is a Habit by the good folks at CrossFit Invictus.
Today was Jeremy's last day coaching, and my last day working out with the early morning SICFIT Austin crew. It was a blast being coached by JT again - and the phenomenal athletes in both the 5:30AM (Ingrid, Chardonnay, & Jacob) and 6:30AM (Brian, Mark, and Firas) classes are the exactly the kind of people you want to train alongside! Fun, inspiring, motivating, driven, and committed. You getting the drift? They are baddasses. They're done training by daylight for Pete's sake! Thanks for the good times y'all. Keep at it!
WOD
3 rounds for time:
15 KB swings @ 1.5 pood
10 hang power cleans @ 115# barbell
250 yard run
6 KB Turkish get-ups (3R, 3L) @ 1.5 pood
16:30 rx'd
One from the nostalgia file - L2R myself, Jacob and Mark - before pullup bars and floor mats were installed!
Going back to my "day job" now. Peace.
PS- It's a Wolfpack rest day mañana. Also, check out Integrity is a Habit by the good folks at CrossFit Invictus.
Thursday, September 9, 2010
no rain = mas runnin'
At the end of about 36 hours of continuous rain, we warmed up and got outside the gym for sprints!
CONDITIONING
3 x400 meter sprint at 1 1/2 time rest interval
1:07PR, 1:14, 1:16
Pleasantly surprised by the PR since my legs felt heavy throughout... probably the remnants of yesterday's 12 minutes of "Cindy."
STRENGTH
4 x5 reps strict press
95-95-95-105F(x2)
The is the weak spot work I need, as evidenced by my #s today...
After working out I had a fantastic breakfast! It wasn't just the tasty paleo food - it was company I shared it with that made it great. There was even organic whole milk! ;)
Life doesn't get much better! Peace.
CONDITIONING
3 x400 meter sprint at 1 1/2 time rest interval
1:07PR, 1:14, 1:16
Pleasantly surprised by the PR since my legs felt heavy throughout... probably the remnants of yesterday's 12 minutes of "Cindy."
STRENGTH
4 x5 reps strict press
95-95-95-105F(x2)
The is the weak spot work I need, as evidenced by my #s today...
After working out I had a fantastic breakfast! It wasn't just the tasty paleo food - it was company I shared it with that made it great. There was even organic whole milk! ;)
Life doesn't get much better! Peace.
Wednesday, September 8, 2010
burpees and pullups and pushups and squats oh my!
JT had a fast and fun training session ready for us this morning.
WOD1
33 burpee challenge (cutoff time 1:30)
completed in 1:12
honestly felt slow, like I didn't have much gas in the tank...
WOD2
12 min AMRAP:
5 pullups
10 pushups
15 squats
12 rounds+5 pulls+10 pushups
After feeling blah on the burpees, I started out pacing myself but felt better as the workout progressed!
It's still raining in Austin! Stay safe out there boys and girls. Peace.
WOD1
33 burpee challenge (cutoff time 1:30)
completed in 1:12
honestly felt slow, like I didn't have much gas in the tank...
WOD2
12 min AMRAP:
5 pullups
10 pushups
15 squats
12 rounds+5 pulls+10 pushups
After feeling blah on the burpees, I started out pacing myself but felt better as the workout progressed!
It's still raining in Austin! Stay safe out there boys and girls. Peace.
Tuesday, September 7, 2010
the return of Chumley's!
http://chumleysspeakeasy.com/
OK I just saw this so I'm pumped - now bear with me on this one - there used to be a kick-ass old bar in New York City, with no sign, just a number on a door (at 86 Bedford St. to be exact) that led into a speakeasy that dates back to the days of prohibition. Now I'm not that old, but I did get to experience it before a wall partially collapsed and caused it's closing (in 2007 I believe). Back in the day, it used to be the hang out of such literary notables as Eugene O'Niell, William Faulkner, and John Steinbeck. In the more recent past it was a place to experience some non-touristy NYC nightlife. You could also occasionally find some of the guys from Engine 24 and 5 Truck tending bar.
So, the next time you are in the NYC area stop by and see if they truly did reopen the place. It's worth a visit. You can drink a pint (or more), check out all the photos and memorabilia on the walls (no contrived BS here, it was all legit), and let your mind drift back to the days when you had to plan your escape - just in case the coppers raid the place ya know?
If you make it there before I do, drink one for me! Cheers!
OK I just saw this so I'm pumped - now bear with me on this one - there used to be a kick-ass old bar in New York City, with no sign, just a number on a door (at 86 Bedford St. to be exact) that led into a speakeasy that dates back to the days of prohibition. Now I'm not that old, but I did get to experience it before a wall partially collapsed and caused it's closing (in 2007 I believe). Back in the day, it used to be the hang out of such literary notables as Eugene O'Niell, William Faulkner, and John Steinbeck. In the more recent past it was a place to experience some non-touristy NYC nightlife. You could also occasionally find some of the guys from Engine 24 and 5 Truck tending bar.
So, the next time you are in the NYC area stop by and see if they truly did reopen the place. It's worth a visit. You can drink a pint (or more), check out all the photos and memorabilia on the walls (no contrived BS here, it was all legit), and let your mind drift back to the days when you had to plan your escape - just in case the coppers raid the place ya know?
If you make it there before I do, drink one for me! Cheers!
hello again weaknesses
We did more baseline testing today, and it was of two of my weakest movements!
BASELINE 1
establish a one rep max snatch
115PR-125F-125PR
Never having set a 1RM snatch before, I knew there was a PR coming my way at least... I got 105# full squat no prob, but going up from there was getting sloptastic. Hit 115# with a full snatch sloppy style, decided to try it split snatch and felt solid. So I went for 125# (big jump in weight I know) and failed, then hit it as a split snatch. Being all over the map like this means only one thing - my snatch technique sucks! But hey, admitting it is the first step right? ;)
BASELINE 2
max reps handstand-pushups
1 strict HSPU
Blah. I need to spend more time inverted it seems! Stayed after class and got 6 kipping unbroken... it's time to add HSPU as part of my warm-up everyday.
Just because it's awesome, watch Naim Suleymanoglu AKA "pocket Hercules" set snatch world records! Video from 1988.
It's raining! Loving it. Peace.
BASELINE 1
establish a one rep max snatch
115PR-125F-125PR
Never having set a 1RM snatch before, I knew there was a PR coming my way at least... I got 105# full squat no prob, but going up from there was getting sloptastic. Hit 115# with a full snatch sloppy style, decided to try it split snatch and felt solid. So I went for 125# (big jump in weight I know) and failed, then hit it as a split snatch. Being all over the map like this means only one thing - my snatch technique sucks! But hey, admitting it is the first step right? ;)
BASELINE 2
max reps handstand-pushups
1 strict HSPU
Blah. I need to spend more time inverted it seems! Stayed after class and got 6 kipping unbroken... it's time to add HSPU as part of my warm-up everyday.
Just because it's awesome, watch Naim Suleymanoglu AKA "pocket Hercules" set snatch world records! Video from 1988.
It's raining! Loving it. Peace.
Monday, September 6, 2010
Big Mike's tasty F'ing workouts
Dropped in to Big Mike's 1:15 class at SICFIT Austin this afternoon. I got to roll with a stellar crew (Ingrid, Jess, Walt, and Chad) that got after some serious work!
WOD1
3 rounds for time, approx 3 minute rest interval:
5 pullups w/40# vest
5 deadlifts
15 medicine "bag" slams @ 30#
1:29 @ 285# deadlift - 1:03 @ 255# - 1:18 @ 255#
This smoked me! I did single reps @ 285#, split 255# 3-2 in the second round, and 3-1-1 on round three. My heart-rate was always just starting to come down when it was time to go again... tough!
WOD2
30 seconds work (15 sec max ring dips, 15 sec max pushups) for total reps, approx 1 minute rest interval
30 - 24 - 19
The first round felt great! Rounds two and three not so much, they got rough in a hurry...
Tasty stuff - thanks Mike! Happy Labor Day y'all!
WOD1
3 rounds for time, approx 3 minute rest interval:
5 pullups w/40# vest
5 deadlifts
15 medicine "bag" slams @ 30#
1:29 @ 285# deadlift - 1:03 @ 255# - 1:18 @ 255#
This smoked me! I did single reps @ 285#, split 255# 3-2 in the second round, and 3-1-1 on round three. My heart-rate was always just starting to come down when it was time to go again... tough!
WOD2
30 seconds work (15 sec max ring dips, 15 sec max pushups) for total reps, approx 1 minute rest interval
30 - 24 - 19
The first round felt great! Rounds two and three not so much, they got rough in a hurry...
Tasty stuff - thanks Mike! Happy Labor Day y'all!
Saturday, September 4, 2010
the Wolfpack buddy up WOD
Met up with the guys for another fun Saturday morning workout at Barton Springs.
WOD
for time:
1 mile run (cut short b/c there is a "no running" policy)
50 buddy tow swim, switch partners and come back
30 meter wheelbarrow walk, every step stop and execute 1 pushup, fireman's carry back to start
2nd partner wheelbarrow walk, fireman's carry back to start
partners complete together (one person works at a time) -
150 kettlebell swings
150 sit ups
150 squats
200 meter swim (cut short by end of early morning "free swim" period)
Firas and I teamed up, completed "most" of the run, and approx 1/3 of the swim in 42 minutes (KB at 20kg). In spite of the repeated lifeguard interruptions, it was a fun workout.
The pack then retired to Austin Java for some breakfast!
Have a great weekend y'all!
WOD
for time:
1 mile run (cut short b/c there is a "no running" policy)
50 buddy tow swim, switch partners and come back
30 meter wheelbarrow walk, every step stop and execute 1 pushup, fireman's carry back to start
2nd partner wheelbarrow walk, fireman's carry back to start
partners complete together (one person works at a time) -
150 kettlebell swings
150 sit ups
150 squats
200 meter swim (cut short by end of early morning "free swim" period)
Firas and I teamed up, completed "most" of the run, and approx 1/3 of the swim in 42 minutes (KB at 20kg). In spite of the repeated lifeguard interruptions, it was a fun workout.
The pack then retired to Austin Java for some breakfast!
Have a great weekend y'all!
Friday, September 3, 2010
overhead Friday
My legs are still sore from the pistols on Wednesday! Better than yesterday though...
BASELINE
max bodyweight overhead squats
155lbs (bodyweight) x1 PR!
Only one rep, but that's at bodyweight - and a PR - so I'll take it! The goal? 15 unbroken reps at bodyweight!
STRENGTH/TECHNIQUE
clean & jerk
5x3 reps
115-135-135-155F(x2)-135
My clean technique is pretty solid, but my jerk needs a lot of work... I keep catching the bar a little bit forward and muscling it back into full extension, not bueno.
Nicole Carroll does 15 bodyweight OHS in this "old school" video by CrossFit.com!
BASELINE
max bodyweight overhead squats
155lbs (bodyweight) x1 PR!
Only one rep, but that's at bodyweight - and a PR - so I'll take it! The goal? 15 unbroken reps at bodyweight!
STRENGTH/TECHNIQUE
clean & jerk
5x3 reps
115-135-135-155F(x2)-135
My clean technique is pretty solid, but my jerk needs a lot of work... I keep catching the bar a little bit forward and muscling it back into full extension, not bueno.
Nicole Carroll does 15 bodyweight OHS in this "old school" video by CrossFit.com!
Thursday, September 2, 2010
time
"I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time."
~ Jack London
REST DAY!!
~ Jack London
REST DAY!!
Wednesday, September 1, 2010
hump day pain
BASELINE
max strict pullups
17
I'm pretty happy here, felt great until 15-16, then hit a wall!
GYMNASTICS
4 rounds:
handstand wall walk
10 ring dips
10 ring pushups
10 pistol squats right/10 left
Fun stuff, but a smoker! I did the ring dips strict and unbroken, the pushups unbroken, but the pistols kicked my rump! I got 'em without scaling though...
WOD
AMRAP in 6 minutes
10 thruster @ 95lbs barbell
10 pullups
3 rounds + 3 thrusters
This one was rough! Maybe it was the pistols, or the upper body gymanstics just prior... anyway, it was a tough one.
Happy hump day!
max strict pullups
17
I'm pretty happy here, felt great until 15-16, then hit a wall!
GYMNASTICS
4 rounds:
handstand wall walk
10 ring dips
10 ring pushups
10 pistol squats right/10 left
Fun stuff, but a smoker! I did the ring dips strict and unbroken, the pushups unbroken, but the pistols kicked my rump! I got 'em without scaling though...
WOD
AMRAP in 6 minutes
10 thruster @ 95lbs barbell
10 pullups
3 rounds + 3 thrusters
This one was rough! Maybe it was the pistols, or the upper body gymanstics just prior... anyway, it was a tough one.
Happy hump day!
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