Prove 'Em Wrong

4/23
Back Squat
10x2
225-225-235-245-255-265-275-285-295-300
4/24
15 min AMRAP
10 handstand push ups
5 Push Press, 40lb DB's
10 sit ups
9 rounds plus 5 hspu's.....let the hotel Wod's begin.

4/25
7 Rds of
7 burpess
7 one arm snatch, each arm 7 reps @ 30lbs
9:36

4/28
5 rounds
10 ring dips
10 KB swings, 70lbs
100 m run
7:18

4/30
Diane
21-15-9
Deadlift 225lbs
Handstand push ups

6:13....PR....this one felt really good.  Did the first set unbroken and then had to break up the remaining sets, but with minimal time during breaks.  PR by about a minute.  Mindset was a little overboard was I was crazy pumped to knock this one out this morning.  Polishing up!

The Mill:  I spent the last week on the road for work, and it is always a fun challenge creating your own workouts with minimal equipment or none at all.  It's a good change of pace from weights, bars, and everything else.  But I love bars, weights, and everything else.  I couldn't wait to get back in the gym this morning especially to finally get to Diane.  I even had a dream about the workout last night.  That's how excited/obsessed/insert adjective here I was about it.  Is that too far?  I don't think so.  It's on the same level of the Tool Man and his car obsession I think.  Start the day with excitement!  


On the same topic as the Tool Man; I came across some grunters in the hotel "fitness center".  Really?  Do you really have to grunt?  Their suitcase probably weighed more than the highest DB and I'm almost sold that they didn't grunt with each step to the elevator.  Or while lifting their bag out of the car.  Dude, we all know you're here and the woman on the treadmill is married and not impressed.  Just some road trip fun.  Enjoy the salute to the Tool Man (and the hotel grunter)!

Finding good food on the road is tough and last week was no exception.  I ate anything and everything, luckily my awesome wife kept me somewhat in check.  Lunches were big and dinners were even bigger at Joe's Crab Shack and Bugaboo Creek.  So as the week came to a close I began to feel a sense of relief from all the garbage food I just pumped into my body.  I'm not crazy about what I eat, but I try to limit the things that leave me feeling like I'm stuck and worthless.  Although, every now and again isn't all that bad.

We are approaching the 100th blog post and I'm trying to plan a giveaway for a shirt.  Not much to it, but details will be coming up in the next post.  Stay tuned!

No better time than right now!


Be sure to check out WOD Talk Magazine as they are ready to relaunch in May 2012...

Giddy-Up

4/16
Run 800 meters
10 rounds for time of
10 handstand push ups
10 squats
Run 800 meters

19:46.....I subbed pistols (single leg squats) for regular squats....still a good WOD.

Lunch time WOD - 80 tire flips - It was so nice out yesterday and since running sucks something awful (better yet I suck at running) I decided to flip some heavy shit in the sun.

4/17
Deadlift
7x1
275-315-320-325-330-335-340-350


No PR, but I'll take 350 for sure.  I played around with 2 different grip styles and hand/foot placement in the later reps.  I liked it, but didn't feel crazy comfortable yet with my feet a little wider.  I did some DL's @225 to test out the form after the WOD.   I play the deadlift safe since while deadlifting in September I messed up my back to the point where I struggled getting in and out of my car.  I still pushed the limits with 350 while maintaining good form and the ability to stand upright.

The Mill:  A little giddy-up in your day-to-day operations will work wonders.  A little bounce in your step, if you will.  Be excited about the day and know that you can take on any adversity and tackle any opportunity that comes your way.

I was going to try and tackle some of the social media breakup specials like favorite song quotes or calling someone out on facebook, but I decided to keep this blog free of negativity and on Crossfit/lifting.  Stayin' classy (trying at least). Negativity knocks me down when it gets too close, but bouncing back is the fun part.  A positive mind set can take you a lot further then a shitty one.  As I was deadlifting this morning, someone came up and wanted to jump in on the sets.  This was odd in a few ways, but one is that I usually lift alone for the sole fact that I'm  the only one in that area in the morning.  He was a bit negative towards the end about him/me getting the last set of 350, but quickly replacing those shitty negative words ended those comments.  It's a mindset and you have to decide if that's how you want to roll.  Why not start today?  Make it happen!

Shout out to Chief...The proud owner/father of the Salty Cracker

Oh those awkward teenage years.  The Salty Cracker, above, was a staple throughout our teenage years and for some of us even through college.  Some/most conversations held in the Salty Cracker were sworn to secrecy or only shared within the group (which was given many names over the years).  The owner of the Salty Cracker said it best, "If there was one image that defined our teenage years that wasn't a baseball, it would be the Salty Cracker."  I think that about sums it up.  The Salty Cracker has succumbed to the harsh winters of the Northeast, chew spit on the floor, probably some vomit, and whatever else you think of.   


There's another shout out that's due, but I'll wait for the right timing and the ok.  

Be You

4/6
Deadlift
5x2
265-275-295-315-335

I know it's pretty light in comparison to others, but I'm taking the approach to not get hurt again.  I was laid up for about 2 months in the fall because I used shit form with heavy weight.  Remember, functional movements?  Not very functional if I can't move.

4/9
3 Rounds for Time:
165lb. front squat, 5 reps
18 pull ups
225lb. deadlift, 5 reps
18 toes-2-bar
165lb push jerk, 5 reps
18 hand-release push ups

22:11.....I had to kick my ass after a few days of rest.  All the weighted lifts were unbroken, but the body weight lifts were all broken up.

The Mill:  Nutrition from the weekend, or better yet, the lack of nutrition from the weekend was definitely felt in this morning's wod.  I literally ate all weekend, and not nibbles either.  I had peanut butter pie (which was delicious), cheesy potatoes, beer, Dominos, and a ton of other good food. Not to mention Subway for dinner topped off by 4 chocolate chip cookies last night just in case my stretchy pants had a little room left.  I don't know much about nutrition, but what I do know is that my performance over the weekend was sub-par.  Also, the most physical activity I did over the weekend was change a few diapers and clean up spit up.  Lets be honest, I loved it.  I have a made a habit out of cleaning up the food I take in and trying to eliminate some of the shit that doesn't help me function.  But I had to take it all in this weekend.  The entire family was home; three brothers, three sister in-laws, grandma & grandpa, and all the amazing nieces and nephews.  In addition to my wife and son.  That's a total of 17 people hanging out eating peanut butter pie.  That's a lot of dirty dishes (thanks Emily).  Also, one of the newest members of the family is crawling all over the place and swinging a wooden hammer.

Back to the beginning.  The shit food (mind you it was delicious) was definitely noticeable in my workout this morning.  I'm not crazy conscience about what eat, but I'm going to start getting better at it.  Why not, right?  Give your body the fuel it needs to do daily tasks at a high level.  I may sneak a few cookies, beer, or hot dogs though, but I will limit the amount and probably not all at the same time.  So, instead of 4 ginormous cookies maybe I'll start with 2, and keep the peanut butter pie coming.  Well, in moderation I guess.  Once a year is good. And on vacation anything goes.     

I had that whole bottom row this weekend.

A huge shout out to the family and especially all the cool sister in-laws and kids...

Also, I have to give a shout out to Mike Montecalvo for his recent text in quoting Edge in his Hall of Fame speech,"Decide what you want to be, and go be it."   Mike I'll get back to this in my next blog...possibly title material...feel free to share it on your facebook page or comment below.

Kinda creepy Mike

Be you and be awesome at it