18 January 2009

I'm glad that I picked last night to stop checking the CrossFit Central twitter page the night before class... because today we did more ring dips!

WOD @ CrossFit Central

5 rounds for time:

15 toes-to-bar

15 ring dips

9 SDHP @ 135lbs barbell

My time was 19:27 scaling the SDHP to 115lbs. Being oh so sore from yesterday's dips slowed me down today for sure, but my back felt great with the scaled SDHP.

Check out these posts from "the Mikes." We Are by Mike Winchester, and No Such This As Overtraining big Mike Gregory. Great stuff!

Happy Monday y'all!

It's a new week, full of new opportunities to excel!

17 January 2010

It's another beautiful day in Austin! I went down to the AHS track this afternoon for some weight vest training.

I got started with the CC warm-up and double-under practice.

5 sets of parallel bar dips to failure w/25lbs vest

5 sets of dead-hang pull-ups to failure w/25lbs vest

*rest as needed between sets

dips: 22, 15, 17, 9, 10

pull-ups: 10, 6, 5, 5, 5

My numbers improved again in the first sets, so I was getting fired up and didn't rest enough between sets towards the end. Still though, I'm happy with my progress. Then I got in a short met-con...

WOD

4 rounds for time:

15 parallel bar dips (no vest!)

2 tire flips

My time was 4:59. Tough and fun! Feeling great!

16 January 2010

"If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude."

- Colin Powell

I took a rest day today. No lounging though! I rolled out with TriggerPoint twice today, ate paleo (plus organic whole milk!) and went for a short walk. Having the sun out today made it feel like being here...

15 January 2010

WOD @ CrossFit Central

3 rounds for time:

50 squats

25 pull-ups

10 power-clean @ 135lbs barbell

My time was 15:50 rx'd. Smoker. My legs were shot by the third round. Thanks to the Mikes and Eric for harassing me about my bad form! It is improving....

Since I plugged San Francisco CrossFit's blog yesterday, I thought I'd be nice post a few links from their archives...

Here they are... San Francisco CrossFit's greatest hits of 2008-09:

Stretch Your Psoas Peoples

Your Overhead Break Is On

Your Poor Lats, Instructions for Care and Feeding

Your Tight Hips Betray You

Doode, Where's My Quads?

Snitting

Knees and Hams, Knees and Hams

Happy Friday y'all!

14 January 2010

"The will to win is important, but the will to prepare is vital."
- Joe Paterno

Prepare for - and recover from - your next WOD with TriggerPoint work. If you've got a CrossFit Journal subscription, go check out this outstanding video of physical therapist/CrossFit coach Kelly Starrett going over myofascial release techniques for the lower body. This stuff has been invaluable in my recovery from a lower-back muscle strain. Starrett also regularly posts to the San Francisco CrossFit blog which has a ton of useful posts on recovery tips, training techniques, and on and on. It's definitely worth your time to peruse their archives.

Rest day.

13 January 2010

WOD @ CrossFit Central

AMRAP in 20 minutes:

9 ring dips

6 pull-ups

3 burpees

I completed 15 rounds rx'd

This was a deceivingly tough one! I felt great early on - completing ten rounds in the first ten minutes - and then promptly ran face first into "the wall." My arms just quit working on the dips! Kipping the ring dips is what saved me...

Freddy C. of CrossFit One World and James "OPT" Fitzgerald doing ring dips. (crossfit.com photo)

Then after class Mark, Arun, Brian and I got in a round of tabata squats (8 rounds of 20 seconds work, 10 seconds rest).

My numbers were 19, 18, 16, 15, 13, 13, 13, 15. My score = 13.

A great start to Wednesday! Happy hump day y'all!

12 January 2010

"Along the way I've discovered that people who have created success never tell you you can or can't do it. They only want to know how badly you want it. It's the people who are afraid to take the chance or have inherited someone else's success who tell you about everything you've got to lose. The people who are afraid of risking it all quit the first time the going gets rough. It's not until you risk it all and go for the thing you really want that life becomes unlimited. All the shackles are released."
- Richard Machowicz, from his book Unleash the Warrior Within

Rest day. Chase after what you really want! Take action!

11 January 2010

WOD @ CrossFit Central
thruster
5-5-5-5-5

My weights today were: 95-115-125-125-125F

While I'm not thrilled with my performance today, I was apparently working right where I needed to be. The third and fourth set were a serious struggle, and on the last set I couldn't complete 5 unbroken.

The "bonus WOD" was 5 rounds for time of:
20 meter shuttle run
10 burpees

My time was 4:41

The upside today is that my back didn't bother me at all. Gotta take the victory where I can on ho-hum days...

Helloooo Monday!

I joke that my diet is paleo-plus (as in I eat paleo and drink organic whole milk). So I was very surprised to read this interesting post on PaNu about dairy. Hmmm.

10 January 2010

"The only limits in life are those you place upon yourself."

- Bruce Lee

Move Beyond the Limits that are Holding You Back

WOD: Rest day!