Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Post total reps for each exercise
95 Push Presses, 126 Lunges
My arms just stopped working on the push presses. I have no idea what happened. In the third round I could not get through eight reps. Absolutely pathetic, I know, but the weight was never put down. That's one more clean I would have to do, and that would have sucked even more.
The Mill: Crossfit has a very distinct way of keeping me humble. Not that it's very hard to do. Every time I think a workout is going to be easy or lack intensity it kicks me in the nuts and knocks me down. I had a pretty good feeling about this WOD when I went to bed last night. After I did the math, I thought that I might be able to swing both around 120 reps. Well, that was apparently a long shot in the dark. It crushed me from the moment the clock started. That 75lbs felt like I was trying to press a deadlift. Being humble is a value that is evident in pretty much every WOD and everyday. And this one humbled me for sure.
Try to call in "fit" tomorrow for work. Just replace that one little word and see what happens.
Wednesday, August 31, 2011
Tuesday, August 30, 2011
A Little Enthusiasm Please
Monday, August 28
Crossfit Total:
Thursday, August 25
Nancy
5 rounds for time of:
400 meter run
95 lb Overhead Squat, 15 reps
13:28.....beat old time by 6 seconds....baby steps
Wednesday, August 24
3x5 DL's with JH
245-280-320 (PR)
5 rounds:
15 deadlifts, 185lbs.
15 Toes to Bar
23:49....took it at pretty low intensity and just wanted to finish the WOD
The Mill: Enthusiasm and enjoyment. Enjoy what you do in order to succeed. Be enthusiastic about today and enjoy everything about it. Enthusiasm can stimulate others and ignite something that they may not have noticed before. It is contagious. But like anything else, must be done in moderation. Like having a few drinks or curling in the squat rack. Three sets is enough. Give someone else a turn. Enthusiasm will get results, and also breed confidence.
*Shout out to our neighbors to the north and the Animal Pack......
Crossfit Total:
- Back Squat, 1 Rep, 370lbs
- Shoulder Press, 1 Rep, 165lbs
- Deadlift, 1 Rep, 375lbs
Thursday, August 25
Nancy
5 rounds for time of:
400 meter run
95 lb Overhead Squat, 15 reps
13:28.....beat old time by 6 seconds....baby steps
Wednesday, August 24
3x5 DL's with JH
245-280-320 (PR)
5 rounds:
15 deadlifts, 185lbs.
15 Toes to Bar
23:49....took it at pretty low intensity and just wanted to finish the WOD
 |
| You should have seen this guy yesterday |
*Shout out to our neighbors to the north and the Animal Pack......
Friday, August 19, 2011
Snatch Please
"Isabel"
For time:
Power Snatch 135 pounds, 30 reps
Nothing like another benchmark WOD. This one literally kept me up last night. I was so excited to hit this in the AM that I woke up in the middle of the night thinking about the form. You know the hip thrust and shoulder action that it takes to get this overhead. All that thinking got me worried since my PR snatch is only 155lbs. Now shit, here comes that negative thinking creeping in and it's only 3am. I had to shake it and get back to sleep. Finally, the alarm sounded and it was time to hit the gym. Enough dreaming and thinking. Now it's time to do. Rattled off 6 straight at the beginning which is better than what I had thought. I originally wanted to break it up into sets of 3 and with small breaks. But started off pretty good. I got to the halfway point at a little over 3 minutes and and finished the second in 4 minutes.
The beach muscles were calling my name today. I had some time after Isabel and decided to revert back to the college days when Friday's were always back and bicep day. Moved through it pretty quick though.
The Mill: Well last night it kind of hit me that a little more. I was looking at baby things like cribs, pacifiers, bottles, breast pumps, and all that fun stuff. The breast pumps are for the milk and nothing else to all my single buddies out there. It hit me. In a few short months I will be a father, daddy, pops, or whatever else the little guy wants to call me. We will be decision makers not only for us but for him as well. Sometimes I struggle with just lunch time decisions. We're crazy excited, and I know that I am a bit nervous. Not about being a parent just about sucking at my new gig. While looking through the catalogs of goodies I noticed that everything is going to change real quick. I'm excited for him to get here. Crossfit Kids here we come (in the distant future of course). Worrying about this stuff does me no good, and I have to remember to take care of what I can control. Anything else is out of my control.
Congrats to Frankie on shaking off that original sin this weekend!
For time:
Power Snatch 135 pounds, 30 reps
 |
| "One snatch is good. A few are better. But 30 are bad". -MM |
The beach muscles were calling my name today. I had some time after Isabel and decided to revert back to the college days when Friday's were always back and bicep day. Moved through it pretty quick though.
The Mill: Well last night it kind of hit me that a little more. I was looking at baby things like cribs, pacifiers, bottles, breast pumps, and all that fun stuff. The breast pumps are for the milk and nothing else to all my single buddies out there. It hit me. In a few short months I will be a father, daddy, pops, or whatever else the little guy wants to call me. We will be decision makers not only for us but for him as well. Sometimes I struggle with just lunch time decisions. We're crazy excited, and I know that I am a bit nervous. Not about being a parent just about sucking at my new gig. While looking through the catalogs of goodies I noticed that everything is going to change real quick. I'm excited for him to get here. Crossfit Kids here we come (in the distant future of course). Worrying about this stuff does me no good, and I have to remember to take care of what I can control. Anything else is out of my control.
Congrats to Frankie on shaking off that original sin this weekend!
Thursday, August 18, 2011
The Next Play....
Tuesday, August 16th
Diane
21-15-9
Deadlifts @ 225lbs
Handstand push ups
7:57
Good old Diane. I wanted to test myself on another benchmark WOD after Grace on Monday. Diane was the next in line. Deadlifts at a pretty good weight and handstand push ups. I got through 13 unbroken deadlifts in the first set which I think is my most consecutive at 225lbs.
Bicep guy was back. He was pretty deep into his workout when I got there and not quite done when I left. Not a single drop of perspiration on his brow. He's still jacked, no doubt about it. Kind of like the Million Dollar Man.
Again, though, I'm turned upside down puking during a push up with bloody knees and he's nice and clean curling the EZ bar. Everybody does their own thing. And they all work.
Wednesday, August 17th
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
36:16
"Bradley" was done outside at the park and in the parking lot. I did my pull ups next to the monkey bars as kids played around with my keys. Their mom told me that they just love keys. Well that's just great these strangers love my keys.
You can never go wrong with a gut wrenching body weight WOD. The first 5 rounds went better than expected and then I hit a wall. And not just a some piece of shit drywall this was a concrete/brick and everything in between type of wall. I was gasping for air while feeling a little light headed. After the 7th round my sprint turned into practically a crawl. I was moving but it sure didn't feel like it. It was hotter than I thought and not to mention that I suck at running. Nevertheless, the WOD was completed and I was spent. Dog tired, soaked, and thirsty. Very humbling workout that's for sure.
The Mill: I had a coach who said "it's the next play" at least 100 times throughout every game. Maybe because we sucked. I'm not exactly sold on that one. It's always the next play, next lift, next decision. These workouts exemplified "the next play". Take Diane one deadlift at a time. Don't substitute speed for form. And if the form sucked then move on and make the next one perfect. As for Bradley, each rep, burpee, pull up, and sprint were counted separately. Especially after the midway point. It was always the next burpee and the next pull up and the next sprint. You have to move to the next to accomplish your goal. Don't dwell on what has already happened or what is out of your control. Make it happen.
Diane
21-15-9
Deadlifts @ 225lbs
Handstand push ups
7:57
Good old Diane. I wanted to test myself on another benchmark WOD after Grace on Monday. Diane was the next in line. Deadlifts at a pretty good weight and handstand push ups. I got through 13 unbroken deadlifts in the first set which I think is my most consecutive at 225lbs.
Bicep guy was back. He was pretty deep into his workout when I got there and not quite done when I left. Not a single drop of perspiration on his brow. He's still jacked, no doubt about it. Kind of like the Million Dollar Man.Again, though, I'm turned upside down puking during a push up with bloody knees and he's nice and clean curling the EZ bar. Everybody does their own thing. And they all work.
Wednesday, August 17th
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
36:16
"Bradley" was done outside at the park and in the parking lot. I did my pull ups next to the monkey bars as kids played around with my keys. Their mom told me that they just love keys. Well that's just great these strangers love my keys.
 | |
| It's a love/hate relationship with burpees. |
The Mill: I had a coach who said "it's the next play" at least 100 times throughout every game. Maybe because we sucked. I'm not exactly sold on that one. It's always the next play, next lift, next decision. These workouts exemplified "the next play". Take Diane one deadlift at a time. Don't substitute speed for form. And if the form sucked then move on and make the next one perfect. As for Bradley, each rep, burpee, pull up, and sprint were counted separately. Especially after the midway point. It was always the next burpee and the next pull up and the next sprint. You have to move to the next to accomplish your goal. Don't dwell on what has already happened or what is out of your control. Make it happen.
Tuesday, August 16, 2011
Control and Discipline
 |
| 30 Clean and Jerks |
4:51.59
My goal going in was to not pass out or drop the weight. I think that's pretty reasonable. The first set I rattled off 10 unbroken clean and jerks then I paused. Then I was screwed. I should have kept going and mustered out two or three more, but since when I reached 10 consecutive I picked my hands up from the bar. I went back at it a few seconds later after the break and pushed out four, but it didn't feel the same. From there on out they were in sets of 3 with a minimal break, and each break was filled with more shakes. I have never finished a workout more amped than this one. I could not calm down for the life, finally, I had to force myself to sit down and relax. It was then that I realized that my hands had cramped to form the Claw. I mean they looked exactly like the photo, but much more painful.
The Mill: Enforce your self rules. Whatever they may be. Demonstrate self discipline in your everyday living. It is most definitely a struggle at first. If it's a ground to overhead workout then go ground to overhead and do not settle for shin to overhead. Constant improvement in everyday life/activities, and is accomplished with a strong sense of self discipline.
Handstand push ups are coming along, but still not quite there yet. I can get my chest up against the wall now and I'm beginning to feel more comfortable with the movement. This an improvement from yesterday and last week in my handstand push ups.
As I'm looking like a jack ass with my shorts sliding down my ever so pasty legs while upside down, Mick is pumping out set after set of his chest/shoulder/tri workout. Grinding it out. That's when I realized that I missed those hour+ long sessions in the gym once in a while. They are a lot of fun and I still tag along with him to try and do his crazy ass routine. Then I threw up in my mouth during an upside down push up and realized that this sucks too. You know the little puke feeling that you get when you drink too much Hawaiian Punch after a Little League game. Mix that with some Fun Dip and you got yourself a regular sugar party for kids. Anyways, the push ups sucked, but I have to work at them so I can eventually do the WOD's that call on the upside downers.
Friday, August 12, 2011
Stop saying I can't
8/10/11
My dad's 55th birthday WOD (he did something much harder)
11 squats
11 push ups
11 sit ups
11 pull ups
11 burpees
1:27
It was a rest day so I wanted to keep it light. Well, this was pretty light.
8/11/11
AMRAP in 12 minutes
Run 400 m
225 lb. Deadlift, 5 reps
5 Rounds.
This was an awesome WOD. The weight felt good and went unbroken all 5 sets. I did this one with JH, and we kept the same pace the whole time. No one else was in the gym so we could set up the bars and go to work. This was the kind of workout that you hope and wish all day that no one is in the gym during those 12 minutes. It would have been awkward to walk around people and have people walk around us. We dropped our last deadlift as the clocked buzzed, and decided to take the rest of the workout outdoors.
30 total tire flips and mixed in some tire push presses. Forearms, back, legs, and everything in between were worked. We did some push presses back and forth to each other. Right now we're still experimenting with the different workouts we can do with the tires. Check out some the pics. JH was in beast mode. I think he eats 45lb plates for a snack.
The Mill: Routine is the enemy. Or so I've been told. I'm used to play baseball so I am routine by nature. I did the same thing before every game from the food I ate to the time I went to the bathroom. Scheduled and rigid. Like when I would have to my socks on the same way. It was crazy for sure. If something didn't fall into place I felt a little out of whack, but it didn't affect my overall performance. It just controlled me for that moment. For the longest time I did the typical chest and tri's Monday workout and so on and so forth to finish out the week. Those were awesome workouts, and the 5-3-1 Wendler program is absolutely bad ass. Look at JH and you'll see that Wendler's program works. The tires helped me break that routine feeling of the gym despite Crossfit itself is not being routine. Functional, everyday movements. If you're moving and there's a heavy box how are you going to pick it up? That's what functional movement WOD's help to improve. It's not just Crossfit, but that's what I've found works for me. Maybe next time I'll loose my shirt, too. I doubt it, but you never know.
Avoid falling into the trap of the everyday routine. Shake it up from time to time. I'm breaking my routine just by trying to be a little healthier with "the player to be named later" on his way. I know that any routine would be shattered waking up throughout the night to feed the little guy so I'm trying to do that on my own.
I'm a week into vegetarian living and I have to be honest, it's tough. I ate salami sandwiches like it was my job, and now the hardest part is filling that lunch time void. Breakfast is easy considering I'm addicted to peanut butter, and dinner has been easier than I thought this week. My brother has a blog with some recipes and other cool stuff, take a look (http://g3allaround.wordpress.com/). There's some really good stuff on there, and he and his wife made an incredible vegetarian thanksgiving dinner last year.
"Failure follows people around like a bad fart." - Jim Wendler
Positive thoughts and images help overcome any failure.
My dad's 55th birthday WOD (he did something much harder)
11 squats
11 push ups
11 sit ups
11 pull ups
11 burpees
1:27
It was a rest day so I wanted to keep it light. Well, this was pretty light.
8/11/11
AMRAP in 12 minutes
Run 400 m
225 lb. Deadlift, 5 reps
5 Rounds.
This was an awesome WOD. The weight felt good and went unbroken all 5 sets. I did this one with JH, and we kept the same pace the whole time. No one else was in the gym so we could set up the bars and go to work. This was the kind of workout that you hope and wish all day that no one is in the gym during those 12 minutes. It would have been awkward to walk around people and have people walk around us. We dropped our last deadlift as the clocked buzzed, and decided to take the rest of the workout outdoors.
30 total tire flips and mixed in some tire push presses. Forearms, back, legs, and everything in between were worked. We did some push presses back and forth to each other. Right now we're still experimenting with the different workouts we can do with the tires. Check out some the pics. JH was in beast mode. I think he eats 45lb plates for a snack.
The Mill: Routine is the enemy. Or so I've been told. I'm used to play baseball so I am routine by nature. I did the same thing before every game from the food I ate to the time I went to the bathroom. Scheduled and rigid. Like when I would have to my socks on the same way. It was crazy for sure. If something didn't fall into place I felt a little out of whack, but it didn't affect my overall performance. It just controlled me for that moment. For the longest time I did the typical chest and tri's Monday workout and so on and so forth to finish out the week. Those were awesome workouts, and the 5-3-1 Wendler program is absolutely bad ass. Look at JH and you'll see that Wendler's program works. The tires helped me break that routine feeling of the gym despite Crossfit itself is not being routine. Functional, everyday movements. If you're moving and there's a heavy box how are you going to pick it up? That's what functional movement WOD's help to improve. It's not just Crossfit, but that's what I've found works for me. Maybe next time I'll loose my shirt, too. I doubt it, but you never know.
Avoid falling into the trap of the everyday routine. Shake it up from time to time. I'm breaking my routine just by trying to be a little healthier with "the player to be named later" on his way. I know that any routine would be shattered waking up throughout the night to feed the little guy so I'm trying to do that on my own.
I'm a week into vegetarian living and I have to be honest, it's tough. I ate salami sandwiches like it was my job, and now the hardest part is filling that lunch time void. Breakfast is easy considering I'm addicted to peanut butter, and dinner has been easier than I thought this week. My brother has a blog with some recipes and other cool stuff, take a look (http://g3allaround.wordpress.com/). There's some really good stuff on there, and he and his wife made an incredible vegetarian thanksgiving dinner last year.
"Failure follows people around like a bad fart." - Jim Wendler
Positive thoughts and images help overcome any failure.
Tuesday, August 9, 2011
Confidence. Focus.
Overhead Squat 3x3x3x3x3
145-165-175-185-195 (did 2 then failed on the third; regrouped and did one more @195)
It was pretty intense for all 5 sets of this lift. I have a hard time feeling comfortable with that kind of weight overhead and really nowhere to drop it if need be. Anyways, it is a lift that requires optimal focus on each movement. Not only focus, but confidence is a necessity to perform this lift at a high level. Positive self talk found it's way into a personal conversation. As soon as something negative crept into my head I backed out from the bar to get my shit together.
8/8/2011
Four rounds for time of:
Row 500 meters
Rest 3 minutes
1:48, 1:49. 1:57, 1:50
I progressively got slower each round. The second round really exhausted my legs to the point where I could barely get off the rower. My legs were crazy tight. I went through my normal warm up routine which typically helps prevent that kind of tightness early on in the workout. But my quads and hamstrings needed stretched between rounds so maybe it was just poor form. Like when Hook slashes Peter Pan in the arm during the last fight scene. Just bad form.
The Mill: Confidence and focus. Have confidence in everything you do. Trust yourself and your abilities. Refer to this blog post. Sure there are things that you may not be confident in. Try me. Am I going to be a good father? That's the unknown. And I know I've said it before, but be comfortable with the uncomfortable, or in this case the unknown. Embrace it and know that you will give that particular grinding task your best effort. Your kick ass effort. Holding 195lbs. over my head got me to this point (which isn't a lot of weight for most people). I know that I can do it, but sometimes those negative thoughts creep in.
Harness. Energy. Block. Bad. It's like a carousel.
Kind of all over the place today, but deal with it.
145-165-175-185-195 (did 2 then failed on the third; regrouped and did one more @195)
It was pretty intense for all 5 sets of this lift. I have a hard time feeling comfortable with that kind of weight overhead and really nowhere to drop it if need be. Anyways, it is a lift that requires optimal focus on each movement. Not only focus, but confidence is a necessity to perform this lift at a high level. Positive self talk found it's way into a personal conversation. As soon as something negative crept into my head I backed out from the bar to get my shit together.
8/8/2011
Four rounds for time of:
Row 500 meters
Rest 3 minutes
1:48, 1:49. 1:57, 1:50
I progressively got slower each round. The second round really exhausted my legs to the point where I could barely get off the rower. My legs were crazy tight. I went through my normal warm up routine which typically helps prevent that kind of tightness early on in the workout. But my quads and hamstrings needed stretched between rounds so maybe it was just poor form. Like when Hook slashes Peter Pan in the arm during the last fight scene. Just bad form.
The Mill: Confidence and focus. Have confidence in everything you do. Trust yourself and your abilities. Refer to this blog post. Sure there are things that you may not be confident in. Try me. Am I going to be a good father? That's the unknown. And I know I've said it before, but be comfortable with the uncomfortable, or in this case the unknown. Embrace it and know that you will give that particular grinding task your best effort. Your kick ass effort. Holding 195lbs. over my head got me to this point (which isn't a lot of weight for most people). I know that I can do it, but sometimes those negative thoughts creep in.
Harness. Energy. Block. Bad. It's like a carousel.
Kind of all over the place today, but deal with it.
Monday, August 8, 2011
3rd time's a charm
CrossFit Games Event 10 For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
13:45....the sled pull was a stretch. I couldn't rig anything up that wouldn't get me kicked out of the gym for good. The shoulder presses took just a shade under a decade after the burpees really shocked the system.
The Mill: I had to make sure that I was the only breathing soul in the weight room on Friday. This workout required me taking up a few areas that would/could piss people off. So I waited until they closed down the gym. I went in by myself. Rowed then ran to the free weights and completed the WOD. It was different. I began talking to myself out loud. Like legit self talk. All positive stuff, well mostly, some was pretty derogatory. And some was just down right mean. All at myself. I typically handle that stuff internally, but I guess this WOD just pissed me off. Really toes to bar, again? That's three days in a row. Oh well. I kept telling myself to beat the time I had on the first day. I had to get through at least 12 toes to bar in 3 minutes which for me is pretty tough. Toes to bar and handstand push ups are my kryptonite. I practice but just haven't been able to nail either of them down. I got through 14 T2B before the 3 minute mark so I was ahead of the game at that point. When I got to the shoulders to overhead portion my arms were fried, and I got a little nervous on the back 9. A few of them were extremely tough to lock out. Persistence with this workout paid off. Since I was the only person in the weight room I had to get everything up overhead without dropping it. Just a little extra motivation. That internal stuff that really gets you going is the single best motivator I can find.
On a side note, my wife I went out to celebrate our 1 year wedding anniversary last night. We went to an Italian restaurant in Niagara Falls called The Como Restaurant, and the eggplant parm was delicious. They used only fried eggs instead of bread crumbs to cover the eggplant which was a nice little surprise. Interesting touch by Como's. Before we went in to eat we sat in the car for a few minutes while I debated to change my shirt. To change from my sweaty blue t-shirt to my uncomfortable blue polo shirt? My thought process was that since I needed to make reservations I probably need a "nice" shirt. Well I changed into the polo walked towards the door and it reminded me of Rick Vaughn from Major League. I felt like a banker.
Then when I was ultimately regretting my decision to wear an uncomfortable polo shirt into a very nice restaurant I someone pretending to be Paul Posluszny sitting on the other side of the window. That's when I decided to that my sweaty blue t-shirt would be just fine. The next guy walked out with a gold printed shirt and ripped black jeans. Nevertheless, my wife looked stunning and the date was a success. The year old cake wasn't too shabby either.
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
13:45....the sled pull was a stretch. I couldn't rig anything up that wouldn't get me kicked out of the gym for good. The shoulder presses took just a shade under a decade after the burpees really shocked the system.
The Mill: I had to make sure that I was the only breathing soul in the weight room on Friday. This workout required me taking up a few areas that would/could piss people off. So I waited until they closed down the gym. I went in by myself. Rowed then ran to the free weights and completed the WOD. It was different. I began talking to myself out loud. Like legit self talk. All positive stuff, well mostly, some was pretty derogatory. And some was just down right mean. All at myself. I typically handle that stuff internally, but I guess this WOD just pissed me off. Really toes to bar, again? That's three days in a row. Oh well. I kept telling myself to beat the time I had on the first day. I had to get through at least 12 toes to bar in 3 minutes which for me is pretty tough. Toes to bar and handstand push ups are my kryptonite. I practice but just haven't been able to nail either of them down. I got through 14 T2B before the 3 minute mark so I was ahead of the game at that point. When I got to the shoulders to overhead portion my arms were fried, and I got a little nervous on the back 9. A few of them were extremely tough to lock out. Persistence with this workout paid off. Since I was the only person in the weight room I had to get everything up overhead without dropping it. Just a little extra motivation. That internal stuff that really gets you going is the single best motivator I can find.
On a side note, my wife I went out to celebrate our 1 year wedding anniversary last night. We went to an Italian restaurant in Niagara Falls called The Como Restaurant, and the eggplant parm was delicious. They used only fried eggs instead of bread crumbs to cover the eggplant which was a nice little surprise. Interesting touch by Como's. Before we went in to eat we sat in the car for a few minutes while I debated to change my shirt. To change from my sweaty blue t-shirt to my uncomfortable blue polo shirt? My thought process was that since I needed to make reservations I probably need a "nice" shirt. Well I changed into the polo walked towards the door and it reminded me of Rick Vaughn from Major League. I felt like a banker.
Then when I was ultimately regretting my decision to wear an uncomfortable polo shirt into a very nice restaurant I someone pretending to be Paul Posluszny sitting on the other side of the window. That's when I decided to that my sweaty blue t-shirt would be just fine. The next guy walked out with a gold printed shirt and ripped black jeans. Nevertheless, my wife looked stunning and the date was a success. The year old cake wasn't too shabby either.
Thursday, August 4, 2011
Deja vu all over again
8/3/2011
CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar - 12
30 Box jumps, 24" box
20 Sumo-deadlift high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
62 Reps - completed 12 Toes to Bar.
8/4/2011
Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlift high-pull, 108 pound kettlebell
30 Burpees - 3
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
123 - Completed 3 burpees
The Mill: Well tomorrow will be the whole WOD for time so it should get interesting. Today I sat down on the rower kind of stretched, kind of loose, and kind of focused. Not a good combination for this WOD or any WOD for that matter. There are too many movements to be "kind of focused" and still have a successful/productive workout. So, I stood back up and continued to stretch trying to transfer my focus from the muted Saved By The Bell episode to my workout. It was harder than I thought. Sometimes early morning workouts make me zone out while stretching and preparing. I repeated over and over during the warm up that it's only a 6 minute WOD. It's a suck filled WOD, but nonetheless it's only 6 minutes. Unlike EVA which I finished in 53:37. That sucked, too. So 6 minutes isn't that bad. I decided, since it was right in front of me, to use the TV as a focal point during the rowing. I concentrated on rowing, but I wasn't just staring at the clock throughout the workout. It's was non stop and I had a game plan to double my score from the 3 minute WOD. I felt pretty good throughout the workout outside of the Toes 2 Bar. But I got through them. I broke the sets/reps into fives so I wasn't counting straight through to 20 which helped for the T2B. I fell one short of my workout goal, but not too bad.
Make It Happen!!
CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar - 12
20 Sumo-deadlift high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
62 Reps - completed 12 Toes to Bar.
8/4/2011
Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlift high-pull, 108 pound kettlebell
30 Burpees - 3
120 foot Sled pull, sled plus 165 pounds
123 - Completed 3 burpees
The Mill: Well tomorrow will be the whole WOD for time so it should get interesting. Today I sat down on the rower kind of stretched, kind of loose, and kind of focused. Not a good combination for this WOD or any WOD for that matter. There are too many movements to be "kind of focused" and still have a successful/productive workout. So, I stood back up and continued to stretch trying to transfer my focus from the muted Saved By The Bell episode to my workout. It was harder than I thought. Sometimes early morning workouts make me zone out while stretching and preparing. I repeated over and over during the warm up that it's only a 6 minute WOD. It's a suck filled WOD, but nonetheless it's only 6 minutes. Unlike EVA which I finished in 53:37. That sucked, too. So 6 minutes isn't that bad. I decided, since it was right in front of me, to use the TV as a focal point during the rowing. I concentrated on rowing, but I wasn't just staring at the clock throughout the workout. It's was non stop and I had a game plan to double my score from the 3 minute WOD. I felt pretty good throughout the workout outside of the Toes 2 Bar. But I got through them. I broke the sets/reps into fives so I wasn't counting straight through to 20 which helped for the T2B. I fell one short of my workout goal, but not too bad.
Make It Happen!!
Wednesday, August 3, 2011
Condition Yourself
10 Rounds for Time:
5 Tire Flips
20 Box Jumps
13:47
I'm not sure how much the tire weighs, but I do know that it is pretty heavy. It was definitely a total body workout using the tires. I used a pulling and pushing method with each flip which really maximized each lift. I pulled it up and flipped it over. Hopefully I can get some pictures next time.
The Mill: Yesterday was a quick workout designed to use incorporate a lot of various movements, and I am sore in areas that I thought could not be sore. I used the method of pausing on top of the tire for the jumps rather than pausing on the ground. For most of them anyways. It seemed to really help the efficiency of each jump and prolong it into 20 consecutive jumps. There were some longer pauses towards the end of the workout that made my time suck.
Maximize the day.
5 Tire Flips
20 Box Jumps
13:47
I'm not sure how much the tire weighs, but I do know that it is pretty heavy. It was definitely a total body workout using the tires. I used a pulling and pushing method with each flip which really maximized each lift. I pulled it up and flipped it over. Hopefully I can get some pictures next time.
The Mill: Yesterday was a quick workout designed to use incorporate a lot of various movements, and I am sore in areas that I thought could not be sore. I used the method of pausing on top of the tire for the jumps rather than pausing on the ground. For most of them anyways. It seemed to really help the efficiency of each jump and prolong it into 20 consecutive jumps. There were some longer pauses towards the end of the workout that made my time suck.
Maximize the day.
Tuesday, August 2, 2011
Clean and WHAT????
For time: 12 minute max
15 Pull ups
135 lb. Clean & Jerk, 5 reps
15 Pull ups
155 lb. Clean & Jerk, 4 reps
15 Pull ups
175 lb. Clean & Jerk, 3 reps
15 Pull ups
185 lb. Clean & Jerk, 2 reps
15 Pull ups
205 Clean & Jerk, 1 rep - failed twice, went with 185 lbs.
15 and some change
I was able to get to the last clean and jerk with about 30 seconds left on the clock. I cleaned and rested it on my shoulders to re-grip, and pushed it past my forehead. That's where it stopped. As soon as I put the bar down the time was up. I took a break and went back at 12:30 minutes and the same thing happened. For some reason I could not get it locked out either time. So I went back to 185 lbs. about a minute later and finished with the WOD. It was a crazy fun WOD. I felt tested with each rep. The bar was directly over my head and locking it out was a challenge on the last 2 sets. It was an exhilarating lift that incorporated many movements that I have not done in a little over a week. Now the anticipation is building for tonight's WOD. Back to the main site tomorrow.
The Mill: Last Friday night we were eating at Buffalo Wild Wings, and pulled in just in time to watch the first few innings of the Pirates/Phillies game. Living outside of the netowork area, but yet close enough so that we never get a chance to watch the Pirates. So needless to say I was unusually pumped for a bad burger and expensive wings. The Pirates were on every TV in the joint which was not at all neck straining. I was too excited to even notice the sea of red shirts that filled the table next to us. Well it was more like a small lake than a sea. This couple was crazy obnoxious on every pitch. Not that I mind someone cheering for their team. But these two were ridiculous. After listening for a little while, I heard the over weight, long haired, drunken Roy Halladay say, "Why in the hell is Halladay bunting." So I said some rude comment under my breath about how she doesn't know anything about anything. There were men on first and second with no one out mind you. And this die hard Phillies fan is wondering why the pitcher is bunting. After some exchanged words the bowl cut duo told us that they knew the Pirates owner and go to their house often. I didn't ask for them to tell us any of this, but they felt the need to do so. The woman, who was sucking down Pall Malls like it was her job, trying to make peace told us that she is a Steelers fan. She thought that would change my perception of her. Nope. I don't really like football so she did not win me over. My loving wife warned me to stop talking to her, and just ignore them both. Eventually we did after the Pirates were down 4-0 in the third. They were cheering and we were laughing.
They rubbed in every run purposely turning around to give each other a bad form high five. This all started because we were excited to watch the Pirates with each other, Halladay, and Hamels sitting right next us pounding down a world class bowl of cheese fries.
15 Pull ups
135 lb. Clean & Jerk, 5 reps
15 Pull ups
155 lb. Clean & Jerk, 4 reps
15 Pull ups
175 lb. Clean & Jerk, 3 reps
15 Pull ups
185 lb. Clean & Jerk, 2 reps
15 Pull ups
205 Clean & Jerk, 1 rep - failed twice, went with 185 lbs.
15 and some change
I was able to get to the last clean and jerk with about 30 seconds left on the clock. I cleaned and rested it on my shoulders to re-grip, and pushed it past my forehead. That's where it stopped. As soon as I put the bar down the time was up. I took a break and went back at 12:30 minutes and the same thing happened. For some reason I could not get it locked out either time. So I went back to 185 lbs. about a minute later and finished with the WOD. It was a crazy fun WOD. I felt tested with each rep. The bar was directly over my head and locking it out was a challenge on the last 2 sets. It was an exhilarating lift that incorporated many movements that I have not done in a little over a week. Now the anticipation is building for tonight's WOD. Back to the main site tomorrow.
The Mill: Last Friday night we were eating at Buffalo Wild Wings, and pulled in just in time to watch the first few innings of the Pirates/Phillies game. Living outside of the netowork area, but yet close enough so that we never get a chance to watch the Pirates. So needless to say I was unusually pumped for a bad burger and expensive wings. The Pirates were on every TV in the joint which was not at all neck straining. I was too excited to even notice the sea of red shirts that filled the table next to us. Well it was more like a small lake than a sea. This couple was crazy obnoxious on every pitch. Not that I mind someone cheering for their team. But these two were ridiculous. After listening for a little while, I heard the over weight, long haired, drunken Roy Halladay say, "Why in the hell is Halladay bunting." So I said some rude comment under my breath about how she doesn't know anything about anything. There were men on first and second with no one out mind you. And this die hard Phillies fan is wondering why the pitcher is bunting. After some exchanged words the bowl cut duo told us that they knew the Pirates owner and go to their house often. I didn't ask for them to tell us any of this, but they felt the need to do so. The woman, who was sucking down Pall Malls like it was her job, trying to make peace told us that she is a Steelers fan. She thought that would change my perception of her. Nope. I don't really like football so she did not win me over. My loving wife warned me to stop talking to her, and just ignore them both. Eventually we did after the Pirates were down 4-0 in the third. They were cheering and we were laughing.
Monday, August 1, 2011
Determined Travelers
7/24/2011
21-15-9
225 lb DL
Dips
6:30
First time using bumper plates. It was awesome. I didn’t feel bad at all dropping the weight from my thigh on the last rep. I did the 15 and 9 sets unbroken which is an improvement for sure. My form began to suck towards the last 3 or so reps, but not too bad. I did this workout at Family Fitness Works in Richmond, IN. This place was great and the owner was awesome to let me work out there. If you’re ever in the area then check it out. Family Fitness Works
7/26/2011
“Castle”
5 Rounds for Time:
20 Overhead Walking Lunges, cinder block
20 Dips
20 Stone Jumps
20 Sit ups
20 Stone Thrusters
20 Push ups
31:12
 |
| This was what I thought looked like a Castle. |
There was not a gym close by while we were on vacation so I had some fun creating different workouts. This one was tougher than I thought it would be. I used bricks, oddly shaped cinder blocks, and large stones to complete this WOD.
 |
| I used the large stone for box jumps. It was about 24 inches. |
7/27/2011
Warm up – 2 mile run
Backyard Bricks
3x10 Back Flies
Upright Rows, Cinder block
One Arm Brick Rows
Cinder Block OH extension
Leg Raises 2x10
Double Unders after each round
I did this in rounds, but was not timed. It was a constant workout with very little Crossfit movements. I moved through each workout without resting which gave it that Crossfit feel. Kind of like a runner’s high, but not really.
7/28/2011
10 Rounds for Time of:
10 Jumping Burpees
Cinder Block OH Yard Walk
18:10
I did this one the morning after a rain storm so I was lucky enough to get muddy and tear up the rental lawn. I loved this workout because every time I wanted to quit or pause or simply walk away it kept calling me back.
 | ||
| The mud spots are my hands and feet from the burpees. The bar was probably 10 inches high. |
 |
| This is what I carried overhead. |
7/30/2011
5K
24:10
The Mill:
I wanted to quit the “Castle” WOD a little less than half way through. I even thought about cutting the reps down to 10. But then I looked in my trustworthy, beat up, composition notebook to find none other than “20” written next to each exercise. If I couldn’t lie to my notebook how was I going to lie to myself? I couldn’t do it. So 20 reps it was, and it sucked. It was muggy, hot, and almost unbearable to be outside at 8 am. Nonetheless it was crazy fun.
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