Work Hard + Play Hard

10/25

10 Rounds for time of:

3 Handstand Push Ups

135lb. Deadlift, 6 reps

12 Push Ups

24 Double Unders

27:52….I subbed push ups for pull ups and only used 135lbs.  My back still isn’t ready for heavy loading so the 225lbs. would have probably set me back a few more weeks.  It’s the first deadlift that I have done since the 9-11 Throwdown. Push ups were done so I could do everything in one place since I had to leave the gym to do everything else.  It made it more efficient so I was able to get a lot more reps in.  *Notice how I didn't use "easier" because they both suck equally.  

10/26

AMRAP 20 minutes

3 Wall Climbs

10 Up Downs

5 Pass Throughs

10 Grasshoppers

5 Rounds+ 3 Wall Climbs

The demo for this WOD is on the main site and I highly recommend that you watch it.  It is a lot harder than it looks.  My shoulders and core were toast after this one.   I did the Pass Throughs on the boxes instead of the prescribed WOD.  But that was the only change and it still didn’t change the movement.  Luckily I was in the weight room alone during this WOD because I can only imagine the “WTF” looks I would have gotten. 

 

Video For WOD Demo

10/27

Jerk Press

2-2-2-2-2-2-2-2-2-2

145-155-160-165-175-185-195-200-210-215(PR)

I had to switch to the afternoon workout, and there were just too many people to be bouncing around for the Tabata.  I'm going to hit the Tabata today so I hope that people stay in out of the cold.   PR though.  Next time I'm going to start higher to finish higher.  The bar slipped on my back on the last rep so I didn't try to extend anything higher.

The Mill: 

Accountability.  What is it?  If you don’t touch shin to forearm on the grasshoppers then it is a missed rep.  If you don’t extend your hips on the pass throughs then it is a missed rep.  I made a much more legit effort to redo missed reps.  Which I did, and it sucked.  A missed rep is like misspelling your name on the SAT’s.  You did it, but you sucked at it.  So try again.  If you hold yourself accountable in even the smallest of priorities like a workout then you will be accountable in the larger more important issues.  As a part of a family, team, employer, if you are not accountable then you are in return not only letting yourself down but the “team” as well.      

Side note:  Have you ever stopped to think about how dirty those block of wood restroom passes are for high school students?  One person goes to the bathroom takes care of business and doesn’t wash their hands.  Now what?  You’re next line to grab that germ infested should be door stop.  Think about that one.  I once had a teacher who used a dead beaver as his hall pass.  Needless to say everyone squeezed their cheeks till the next class. 

 

keithlaw

I'm picturing Seinfeld talking to Ron Washington: "Oh you know how to TAKE the lead. You just don't know how to HOLD the lead."

Your best is required each day!  

Have a kick ass weekend

Go Out On That Limb...

21-15-9 rep rounds of:
Left-arm DB snatch, 50lb.
Right-arm DB snatch, 50lb.
Pull-ups

9:52....had to sub DB for kettlebell snatch.  Fun and can't wait to post again shortly.  I thought this might be a little like "Fran" and it was except for the fact that I sucked this time around.  Since the back injury I have been a little worried to push myself to that next level, but that has to go.  It was evident today that when I hit the first blocker I stopped for a few seconds to gather myself.  Mentally I have to be able to push through that blocker again.  It will come I'm sure of it. 

The Mill:  Yep, I'm back, and I apologize for the hiatus.  Traveling for work has left me with little time to write anything other than what the job, the man,  requires.  Long nights followed by long days followed by long ass drives makes it interesting for workouts and time management.  Since my last post a lot of pretty cool things have happened, and don't you worry I will let you in on all of them.  I've worked out in my brother's neighborhood for the last two months and I must say, I'm not a big hit with the neighbors, and especially the garbage crew.  I parked my car in the same spot they park to pick up the neighborhood trash which I guess is what I was to them at that point.  Same shirt different day.  Not a typo.  When I travel I use the same shirt and shorts for the workout to limit the clothes I bring.  Just air dry them.  If you need any tips on how to smell for weeks at a time let me know.  

The month of October saw a lot of great accomplishments by my 3 brothers.  In order of age, the opening of  No Off Season Training Facility, first Crossfit competition the Fall Brawl Company Company (check it out on facebook too), and a publication in Western Pennsylvania Reflections.  Expanding your comfort zone to new levels lead to great accomplishments.  Also, a couple of more shout outs to JH on beginning his college coaching career, and JC landing a big shirt and tie promotion. Congrats!

Only a couple of months before the little guy gets here.  I have spent my Friday and Saturday nights putting together changing tables, strollers, and pack-n-plays.  I also rekindled my enjoyment for a good Mickey Mouse book and clubhouse show.  That little rat never disappoints. 

I would like to note that while traveling I worked out at a Planet Fitness.  I get what they're trying to do with their "judgment free zone" and anybody can workout here attitude.  But honestly, not everybody can workout there, and their whole purple palace is a judgment zone.  You have to follow this link, Lunk Alarm to know what I'm talking about.  I doing some db thrusters and set the db's on the ground when I finished and the Lunk Alarm sounded.  Judging?  I didn't throw them on the ground, but now I wish I would have dumped the whole rack.  The alarm went off and within seconds someone was scouting out the area for the lunk.  Everyone stopped, looked, and scowled in my direction as if I just ran up and pulled the plug on their treadmill.  Just an interesting experience.  Very nice gyms, like the message*, but the alarm is a little much to handle.



Maximize the Day!

The Good. The Bad. The Ugly.

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

225-275-295-300-305-310- 310.........

That's when it ended for me.  It was quite humbling and disappointing all at the same time.  Bad form = shitty results and that's exactly what happened.  I was stuck on 310 and felt my back "go" then tried 275.  The bad form really messed up my back and the rest of the workout.  Failure is good.  Now I know that I have to practice better form and take a day off throughout the week.  I've had a hard time sticking to the three on one off rule.  Failure can breed determination and eagerness to strengthen competitiveness.

The Mill:  I am not a political guy by any stretch, and I would never claim to be.  What I think I know is that Republicans and Democrats (in Congress and the House) act like snobby children in the playground, and Michele Bachman is less than desirable.

With that said something that Obama said in last night's speech got me thinking about a lot of things, and none of them revolved around the fact that no one in office genuinely cares about the well being of this country.  The President said that we (the USA) need to strengthen our competitiveness, and strive for competitive greatness.  As a Nation.  So what I'm proposing is that Obama starts Crossfit asap!  Crossfit's specialty is not specializing which is something these parties could adopt to become leaders for the Nation.  Like I said I don't get politics, but one side stands up to clap and the other side sits shaking their head.  How is anything supposed to get done?  Crossfit is the answer to this solution.  Put both parties in the same gym and line them up to do one of the most painful WOD's of them all.  Fran (21-15-9; su** it suits).  Watch them help each other through this crazy painful, but quick, WOD.  I would like to see the President and Congressman Jack Kingston power clean, deadlift, bust out a few burpees, and possibly get a little Diane work to boost morale in the House.

Mechanics. Consistency. Intensity.  After failing at today's WOD I guess it's back to the mechanics.  Mechanics and consistency performed with intensity will allow for gains to be made.  Just like how Rocky went back to the beginning to dominate Drago and even in III when he pounded Clubber Lang.  He failed, worked harder, became consistent and dominated.  Rocky is not just a movie.  He was doing Crossfit before Crossfit was born.

Failure breeds knowledge and willingness to perform better.  Mechanics. Consistency. Always done with enthusiasm and intensity. 

Gut Check.....No But Seriously

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
15 Pull Ups
15 Squats


17:45

My man Curley Johnson!

There were a few barriers to get through on this one right from the get go.  The walking lunges were done like the Harlem Globetrotters famous weave.  I was no where near as graceful as Curley though I was moving in, out and around machines and people to get to 25 lunges. 


The Mill:  I was looking for a gut check WOD and it found me today.  Nothing beats enjoying a difficult challenge which always has a way of humbling anyone.  It was a struggle for sure, but I finished.  Double under's were probably the toughest part and it didn't help that the new guy floating around was locked on my every move.  He was right there, about 3 feet away from me during every lift, just staring and judging.  It was a little uncomfortable to say the least. 

It's time to show some energy, every time.  Since I was bouncing all over the place this morning in the weight room the actual lifts were a bit conservative.  I didn't get after them like I usually do.  Too many people?  Not enough room? I don't know, but I was/am quite disappointed in myself.  Not about the time (because that doesn't matter), but about the effort on each lift and each jump.  No worries though because it was still tiring and a lot of fun. 

Pure elation for today!

I'm A Maniac, Maniac On The Floor

Tuesday, September 6, 2011

Thruster 3-3-3-3-3-3-3
135-140-145-150-155-175-190(2)

Monday, September 5, 2011
Front squat 3-3-3-3-3 reps
155-185-205-215-225

Friday, September 2, 2011
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

9:22.....Pukie was right around the corner.  Actually he was being suppressed from about the 5 minute mark.  Luckily JH was there lifting some crazy heavy chest and needed a spot so a little break was in order which is calculated into the total time.  I was soaked and spent after this workout and it was worth it.  It's a good thing there weren't too many people in the weight room since the burpees look like I'm humping the floor.  I'm not kidding at all.  I don't really care, but the less crazy eyes I get; the better.  However, one of the three people in the gym did laugh at me I think.  Snicker at least. Nonetheless, this was a fun, exhausting, exciting, embarrassing, and awesome WOD.

The Mill:  This past weekend I put my Crossfitting to the test as I attempted to tear up the dance floor.  You know those classic wedding songs like The Isley Brothers and some patented slow dance songs.  It was a wedding/dance party that wore me out by the end of the night, and had me falling asleep before I hit the sack.  And believe you and me we (yes we; mostly everyone there) are not good dancers by any stretch of the imagination.  Who gives a shit.  The show belonged to the one of my good friends who I have never seen dance as much as he did that night.  I found myself just standing and watching as he put everyone to shame with his unforgettable suspenders and knees move.  I would have fallen, but he had it mastered.  Hats off Chief!  Good people, good times.  The shirts were close to coming off

A few shout outs today to MM on the Crossfit Cert (3rd pic down), PM on the publication, JM on the sweet ass backyard gym, and everyone else.....

Can't Shine a Horse Turd

Weighted pull-ups 3-3-3-3-3 reps

45-55-65-70-80 @ 205 (+) body weight

Mixed in some burpees and thrusters afterwards to get a good sweat going in the AM.  


The Mill:  I view my handstand push ups as horse turds because they seem absolutely impossible to master.  I practice and practice, but it seems to be taking forever.  Kind of like the process of polishing one of those turds.  I worked on them again today, and they're starting to come along.  There's this apparent fear in the back of mind that I'm going to slip and potentially hurt my neck.  Talk about a huge horse turd.  These self proclaimed obstacles and negative thoughts always seem to creep in during the many attempts at a handstand push up.  Aside from a few other movements, this one pisses me off the most.  Don't get me wrong, I enjoy failing time and time again, but the modification hspu's are old news.  As soon as I think about failing again I fold down from the handstand and shake it out then get back at it.  Kind of like Kevin Costner in the For the Love of the Game, when he has to "clear the mechanism", or another Costner great; Bull Durham.  In Bull Durham, he has to get the broad out of his head. It's kind of the same thing except I have completely different thoughts.  My thoughts are all over the place and sometimes downright crazy.  It's simply a matter of replacing the polishing the turd.  If you keep rubbing then it will soon be polished. Stay at it and you'll get it.

Shout out to JW and his bride to be....show her the SNOW BIRD!!!!

Call In "Fit"

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.