WWBLD? - "What Would Buddy Lee Do?"

The End

2010-08-31T11:26:00.000-04:00

And just like that it was over...

My time at CrossFit Oldtown has come to an end. A year and a half of blood, sweat, and tears shared with brothers & sisters from many walks of life but of one common mindset: to improve themselves and the ones around them.

I came to CFOT to get stronger. I was tired of being weak and soft. That was my goal from the start and over time the initial PRs began to fall by the wayside. As time went along I'd go back and look at old blog entries and marvel at just how far I had come physically. I was amazed at what training with your peers on a day-to-day basis could really do but then again that's just the kind of place CFOT is. A place that promotes giving your absolute all as an investment in order that, in return, you will achieve the greatest of results. Training and ultimately competing for CFOT also helped me come to some realizations about myself as well. Personal traits or aspects that needed "extra training" in addition to working my physical being. I now realize that training your body should go hand in hand with training your mentality, will, resolve, heart whatever you want to call it. It should be one body of work - they should be one in the same! I failed to realize this until the end though...

One thing that CrossFit has done for me is rekindle my fascination and love for Olympic Lifting where before I was merely a kid staying up late to watch the snatch and clean & jerk every olympics. Now I want to oly lift more, maybe even become proficient enough to one day even compete on an amateur level for fun. Who knows? I'd also like to improve my absolute strength in regards to powerlifting and the strict press just because I want to continue that journey towards strength. I'd like to sprint more - being that it was my love of Track & Field that started my whole athletic career. I want to get back to running the 100m, 200m, 400m, and maybe if I'm feeling saucy the dreaded 800m and 1600m races. Maybe even throw in a long or triple jump just to see if I can get back to where I was leaping before back in the day.

All in all my time at CrossFit Oldtown has been nothing short of memorable if not unforgettable. I will never forget certain experiences or memories, both good and bad, from my first muscle up, to my first "Fran," from my first 405-lb. deadlift, to my DNF'ing the OHS/PU/Bastard WOD at last year's Mid-Atlantic Hopper Challenge, from me cleaning 225-lbs. for the first time to spraining both my shoulders in one WOD it has all been a pleasure and a joy. But most of all I will never forget the people that I've met along the way. You made it all worth it and that's probably the part that weighs heaviest on me as I leave.

But alas it's not really the end. I will continue to train although I'm somewhat hampered by life and it's challenges right now. But thanks for CFOT and CrossFit in general I can never look at fitness the same ever again. Certain things just make sense now and I can never go back to the way things used to be. Being functionally fit makes me a better husband, father, son, brother, and friend. And I think that benefits everyone around me.

Thanks,
Soni... OUT!

CAUTION: Fujimoto Overhead!

2010-08-16T10:10:00.000-04:00

WOD:

30-min. AMRAP

400m Run
7 Muscle Ups
12 Overhead Squats (95-lbs.)

Total Rounds: 5 - 2/3-rds.

Thinking back on this morning's WOD and entering this subsequent blog entry has caused me to doubt my decisions and even my abilities...

Listening To: It Prevails - "Defenses Down"

Hand Me Down

2010-08-13T09:34:00.002-04:00

WOD:

10-9-8-7-6-5-4-3-2-1

Handstand Pushups
Power Cleans (155-lbs.)

Time: 20:43

Only one day removed from my beloved "Filthy 50" WOD and I get pummeled by this HSPU/PC WOD. So this was 55 HSPUs in about 20 minutes which is about on par what I did in last week's DL/HSPU/Burpee WOD.

But it's official: I wanna be Markie D when I grow up... at least in the shoulders!

Listening To: Ke$ha - "Your Love is My Drug"

Are you Filthy or Dirty?

2010-08-12T09:41:00.000-04:00

WOD - "Filthy 50:"

50 Box Jumps
50 Jumping Pullups
50 KB Swings (53-lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45-lbs.)
50 Back Extensions
50 Wallballs (20-lbs.)
50 Burpees
50 Double Unders

Time: 19:44

There are two WODs that I absolutely love - For Time: 2 Scoops of Rocky Road Ice Cream, and the Filthy 50. Haven't done 2 scoops in a long time so the Filthy 50 was the next best thing.

As Jerry would say "This was in my wheelhouse." (Save for a few movements).

NOTES:

- Right out of the gate I hammered 50 Box Jumps and then quickly moved onto jumping pullups.
- For the KB swings I did a chunk of 25, took a 3 count rest and then did 15, and 10.
- After yesterday's Back Squats the Walking Lunges actually felt pretty good and I was able to just keep moving.
- Knees to Elbows are "okay" in that they're certainly easier than say Toes-to-Bar. Tried to stay close to bar and knock out chunks of 5 near the end.
- Push Presses were really light and I tried to find a good, solid rhythm combined with technique.
- Back Extensions were deceiving but I powered through sets of 20's & 10's.
- Wallballs... oh wallballs, I certainly hate you as of late. For these I took Jerry's advice and partitioned them into sets. First set was 20, then the rest were 10's. Lost some time here.
- Burpees. For these the trick is just to keep moving no matter what. Another trick is to not waste energy on any unnecessary movement, i.e. jumping too high, donkey kicking your pushup, strict pushup, etc. Just jump high enough to get your shoulders behind your ears, clap and then use the momentum to carry you back down to your squat and subsequent pushup. I was DYING by the end of these!
- Me and Doubleunders have a love/hate relationship. I'm either really proficient or really horrible. Today was a proficient day. Did sets of 30 and 20 to finish things off on a good note.

Listening To: Kelis - "Brave"

Diddly Squats

2010-08-11T13:13:00.000-04:00

WOD:

Back Squat 5 x 5

-THEN-

Max Reps @ 80% Load

Top Load: 225-lbs. ~~245-lbs.~~ / 16-reps. @ 185-lbs.

Not too sure what happened this morning other than my set at 225-lbs. felt really deep & strong but then my set at 245-lbs. was just really uncomfortable more than anything. I'm curious to see how my achey groin & hip respond after not squatting for a little while.

After my 5th set I attempted to "rep out" with 185-lbs. and was able to eke out 16 reps. Not sure if that's good or not considering that my lower back, and shoulders literally felt like they were gonna explode out of my body and onto the floor. But it is what it is... I wanna get stronger and in a hurry.

Listening To: Friendly Fires - "Paris"

Battle of the Broken Blood Vessels

2010-08-02T09:49:00.001-04:00

WOD:

20-min. AMRAP

3 Deadlifts (275-lbs.)
5 Handstand Pushups
8 Burpees

Total Rounds: 11.33-rds. (+4 HSPU)

So I saw the WOD last night and immediately was a little hesitant. 20 minutes of deadlifts plus HSPUs... I had visions of dangerously rounded backs, and burnt shoulders that resembled jello. BUT! and I do mean "but," the WOD wasn't nearly as bad as one would've thought. Things did get increasingly difficult as the twenty minutes slowly ticked away but they also managed to stay doable.

One thing that I've noticed I do lately is mentally psych myself out prior to hitting what I would deem a more "difficult" WOD. This happened during last Friday's "Muscle Bear" WOD that consisted of Muscle Ups & The Bear Complex. I came into that WOD mentally defeated.

I think it's pretty safe to say I need more mental resolve... more heart!

Listening To: The Black Keys - "Next Girl"

MUSCLE BEAR!

2010-07-30T08:39:00.000-04:00

WOD:

5-4-3-2-1

Muscle Ups
Bear Complex (115-lbs.)

Time: 11:47

More thoughts later!

Listening To: Lupe Fiasco - "Love Come Down" (Remix) feat. Dirty Money

Silly Hot

2010-07-29T09:09:00.001-04:00

WOD:

Run 4 x 400m
Rest 90-secs. between each

Time(s): 1:16 / 1:55* / 1:50* / 1:43*

*Disclaimer: my math got messed up somewhere along the road.*

Dude... it according to Christine it was 81 degrees... AT 5:15 IN THE MORNING! That's silly hot. On top of the heat it was also super muggy - a good word to describe the atmosphere this morning would be "soupy." Anyway, my times are jacked up - the only number that I know for sure is correct is that first 400m run at 1:16 and that's only because it started at zero. FML!

Listening To: It Prevails - "Today is Yesterday's Tomorrow"

Cautioners

2010-07-28T08:07:00.000-04:00

WOD:

5-RFT.

10 Barbell Pushups
10 Power Cleans (135-lbs.)

*For every drop and/or if your hands leave the bar you must run 200m as a penalty.*

Time: 10:08

Even though all pushups were unbroken I still ran the 200m penalty about 6 times. I think the heartbreaker was on my 5th and last set of cleans the bar slipped outta my hands after the 7th rep and I had to go run a 200m. That would've put me well below sub-10... bummer.

Listening To: Dr. Dre - "Still D.R.E."

Double Up & Pull Under

2010-07-27T08:47:00.002-04:00

WOD - "Annie-Up!"

50 Double Unders / 25 Pullups
40 Double Unders / 20 Pullups
30 Double Unders / 15 Pullups
20 Double Unders / 10 Pullups
10 Double Unders / 5 Pullups

Time: 7:37

My Facebook feed as of late has been inundated with friends & associates posting deep, meaningful quotes - some good, some bad - but what I noticed is that they come from great minds, philosophical thinkers, and mental giants. Well, I found a quote that seems to resonate with me and my inner Nerd/Trekkie:

Quote of the Day:

"Impossible is a word that humans use far too often."

Seven of Nine - Star Trek: Voyager - S4E26

Listening To: Rick Ross - "Push It"

"Chelsea"

2010-07-16T15:48:00.000-04:00

WOD - "Chelsea:"

Every minute on the minute perform:

5 Pullups
10 Pushups
15 Air Squats

Continue for 30-minutes!

Result: 11-rds. (+9 more rds.)

Actual conversation during the WOD today:

Jerry: "Sean, how did you finish up?"
Me: " *Gasping for Air* Not good - 11 rounds..."
Jerry: "What gave out?"
Me: *Gasping for more air & pointing to chest to signify pushups*
Jerry: "Your heart?"
Me: "Not my heart - the pushups got me!!!"

Throughout the day I've been thinking about what Jerry said even though he probably didn't mean anything by it (at least... I don't think he did).

Heart.

What does that mean and can I personally exhibit "heart" during a workout. Have I ever shown "heart" in a workout? Will I ever show "heart" in a workout? These questions have been running through my brain for most of the day. I feel like I'm doing a kind of self-inventory or self-evaluation. Have I ever proved my mettle? I've seen other people display "heart" but thinking back I have very specific memories of failure that stain my mind to this day. Hmm...

Just points to ponder on.

Listening To: Paper Tongues - "Ride to California"

Time Trials

2010-07-15T15:11:00.025-04:00

WOD:

SPRINT! the following for Time:

"Da Loop" (1-mi.)
Rest 5-min.

800m Run
Rest 4-min.

600m Run
Rest 3-min.

400m Run
Rest 2-min.

200m Run
...Die!

Times: 7:57 / 4:14 / 3:11 / 1:46 / :25

Running... yay.

Honestly? I probably could've ran a faster mile for time but I felt like I'd be wasting energy for the later runs, i.e. the 800m & 600m runs. Plus I wanted to go balls to the wall for the 200m run which is kinda my forte. So color me surprised that I actually ran a sub-8 minute mile. I thought I'd be more in the 9 to 10-min. range!

FUN FACT: The fastest mile I have ever ran was a 5:20. That was many moons ago and at the apex of my sprinting days.

I digress. Running this much in my Nike Free's makes my feet achey.

Listening To: Paper Tongues - "Trinity"

Whew!

2010-07-14T13:05:00.000-04:00

WOD:

Squat Clean 5 x 3

Top Load: 195-lbs. / ~~207-lbs.~~

Sometimes life (most of the time: "work") deals you a raw hand and all you can do is bend over and take it. That's how the past week and a half have been. Too much work, not enough gym time, and minor flubs can throw one into a flux. Needless to say I'm trying to get back on track but I'm finding it hard to drum up some motivation.

Changes are coming my way here in the next few months - good changes, but changes none the less.

Moving forward - been M.I.A. at the box for far too long. Were Squat Cleans a good way to re-integrate with the rest of CrossFit-ting humanity? MMMMmmmm.... I'm gonna go with a resounding "nope." I don't know if it was case of deconditioning or what but I felt pretty fatigued after my 3rd set of 165-lbs. And after my final (successful) set of 195-lbs. for 3 I was gassed like a mug! I still forged ahead and attempted to shoot for 207-lbs. for 3 but the results were less than nominal. I got one rep but kinda cranked on my left wrist weirdly when I failed to securely get the bar to my shoulders. Afterwards I did a dropset of 165-lbs. x 3 followed by a set of 5 at 135-lbs. to finish things for the day.

Overall it felt good to be back - we'll see how things go from here.

Listening To: Norma Jean - "Falling from the Sky: Day Seven"

Bladder Up!

2010-06-18T10:54:00.002-04:00

WOD:

1 Power Clean (155-lbs.) / 2 Ring Pushups
2 Power Cleans (155-lbs.) / 4 Ring Pushups
3 Power Cleans (155-lbs.) / 6 Ring Pushups
4 Power Cleans (155-lbs.) / 8 Ring Pushups
5 Power Cleans (155-lbs.) / 10 Ring Pushups
...
...
...
10 Power Cleans (155-lbs) / 20 Ring Pushups

Time: 17:46

That's 5-days straight and I feel comfortable with my performances this week having not taken a rest day. I'll use the weekend to rest and heal up. I've been trying to push myself hard lately, we'll see what happens...

Listening To: Dr. Dre feat Jay-Z - "Under Pressure"

Strictly Business

2010-06-17T07:56:00.002-04:00

WOD:

Strict Press 5x3

All-New CrossFit Oldtown Womens Strict Press Record!

Top Load: 135-lbs. (PR)

-THEN-

After Party:

3-rds.

30 Overhead Walking Lunges (45-lb. Plate)
20 Wallballs (20-lbs.)

-THEN-

After, AFTER Party:

Reverse Hyper 5x12

Watching: World Cup - South Africa 2010: Argentina v. South Korea

Pullup Party Pooper!

2010-06-16T09:20:00.001-04:00

WOD:

For Time:

100 Pullups
100 Box Jumps
100 Situps
1 Mile Run

Time: 23:40

Listening To: Kanye West - "Power"

Deadlift every...

2010-06-15T08:05:00.004-04:00

WOD:

Deadlift x 2 every 2:30-mins. x 7

Avg. Load: 315-lbs.

-AFTER-

Reverse Hyper 5x12

Listening To: The Living End - "Listen Up Suzie"

Hot 'n Heavy

2010-06-14T08:17:00.001-04:00

WOD - "HTFU: "

400m Run
9 Thrusters (135-lbs.)
9 Ring Dips

400m Run
12 Thrusters (135-lbs.)
12 Ring Dips

400m Run
15 Thrusters (135-lbs.)
15 Ring Dips

400m Run
12 Thrusters (135-lbs.)
12 Ring Dips

400m Run
9 Thrusters (135-lbs.)
9 Ring Dips

Time: 32:28

Listening To: Metallica - "Ride the Lightning"

"Cindy Down Under"

2010-06-10T09:11:00.000-04:00

WOD:

20-min. AMRAP

5 Pullups
10 Pushups
15 Double Unders

Total Rounds: 19.66-rds.

I thoroughly enjoyed this one this morning. Pullups were smooth and felt real good, Pushups were light and airy, and the Double Unders came together very nicely. I was pleased with my overall performance.

I think what helped me out immensely is this new Rogue pullup system. I find the whatever metal material that's being employed really, really easy on the hands and usually (on the old pullup bars) my hands would've probably torn around Round 5 or 6. Not this time, I only have one very minor tear on left hand's ring finger but, like I said, it's very minor. Probably because I forgot to shave the callous down!

I think what also helped was doing everything right next to my respective pullup bar. I'd knock out the pullups then immediately drop down and bang out 10 "Chest-2-Da-Deck" pushups, and then quickly pick up the rope for 15 double unders.

As I write this my lats are quivering - that's a good thing right?

Listening To: To Speak of Wolves - "Trust, but Verify"

Energy-less!

2010-06-09T08:39:00.000-04:00

WOD:

Back Squats 5x3 (+80-lbs. of Chains)

Top Load: 205-lbs.

-THEN-

5-RFT.

20 KB Swings (53-lbs.)
30 ABMAT Situps
400m Run

Time: Just kept movin'...

Listening To: Living Sacrifice - "Reborn Empowered"

Hangin'

2010-06-07T10:23:00.000-04:00

WOD:

7-RFT.

7 Hang Cleans (155-lbs.)
200m Run

Time: 14:54

Thinking back I might've been able to hit the Cleans at 175-lbs. but it would've been a mighty, mighty effort. Oh well, last week I had a tremendous upper respitory infection (Still fighting off the last remainders of it) and the week before I had a vicious head cold that had me stuffed up something fierce.

Trying and trying to get back into it but things keep interfering with my mojo & moto...

Listening To: To Speak of Wolves - "Darkness Often Yields the Brightest Light"

The Aftermath & Subsequent Rest Day

2010-06-02T10:08:00.000-04:00

WOD - "Zeus:"

Deadlifts 1-2-3-4-5-4-3-2-1
Pullups 4-8-12-16-20-16-12-8-4
Ring Dips 4-8-12-16-20-16-12-8-4

Time: 19:54

Listening To: Reflection Eternal - "Strangers (Paranoid)"

Cleanliness is Godliness

2010-05-27T08:44:00.002-04:00

WOD:

Clean 5x1

Top Load: 215-lbs. / ~~237-lbs.~~

More thoughts later.

Listening To: MxPx - "Slowly Going the Way of the Buffalo"

Long in the Tooth

2010-05-26T09:28:00.000-04:00

WOD:

With a 5-min. clock:

400m Run
AMRAP Handstand Pushups

-THEN-

With a 5-min. clock:

400m Run
AMRAP Pullups

***Repeat 3 times for 6 intervals. Clock never stops!***

I didn't write down nor could I remember any of my totals this morning but I ended up in a group with two newer members who had neither pullups or HSPUs. I was pretty gassed after one set of HSPUs though and it got uglier as the WOD went on.

Let me just say that 30-mins. of non-stop running, HSPUs, and PUs is friggin' exhausting. I haven't been that sweaty in a LOOOONG time... and from reading that last statement that's pretty sad.

Listening To: LCD Soundsystem - "Pow Pow"

Off the Chain!

2010-05-25T07:49:00.000-04:00

WOD:

Back Squats 5x5 (+80-lbs. of Chains)

Top Load: 205-lbs.

Listening To: Janelle Monae - "The ArchAndroid"

Sick Day 3

2010-05-21T07:26:00.003-04:00

Posted a link on the right to "The Peanut Butter Pedalers" blog which is Jon & Leslie Steckbeck's little home on the web. Both were absolute machines and integral parts of our community but because of orders from "The Man" they recently departed CrossFit Oldtown for new adventures down south so now you and all your friends can keep tabs on 'em!

Sick Day 2

2010-05-20T07:58:00.001-04:00

Really bummed that I missed the "Filthy Fifty" today but I can barely breathe with all the mucus in my chest & head right now. That and my body is really achey, feeble, and weak (and this is on TOP of the soreness from Tabatas mind you).

With that being said it's been extremely hard to stay consistent with CrossFit lately... injury after injury, distraction after distraction, interruptions galore - the motivation is lacking and I feel as if I'm spinning my wheels sometimes.

Listening To: Our Last Night - "The Devil Inside You"

Sick Day

2010-05-19T13:37:00.001-04:00

Man, I'm having the worst day I've had in a while.

Listening To: Deadmau5 - "Some Chords"

I ♥ Tabatas

2010-05-18T07:43:00.026-04:00

WOD - "Tabata This!"

(20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to:

Pullups
Pushups
Squats
Sit-ups
Row

A one minute rotation break between exercises. Each exercise is scored by the least number of reps (calories on the rower) for any of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The final score is the total of the scores from the five stations.

Total: 40 (FML!)

Okay. This particular blog's title is all sarcasm.

So Tabatas right? The concept seems easy enough to understand... but for some reason said concept didn't seem to register in the brain of yours truly. Maybe my brain was stuck in "Tabata Sellout" mode or I simply wasn't paying attention when Jerry was doling out advice to the n00bs. Whatever the case may be, I should've heeded the n00bly advice.

I started with Pushups. Round One... BAM! 27 pushups. But it was all downhill from there. That set me up for failure on each subsequent movement because my chest and shoulders were fried and I was fatigued like a mofo. I went from 27 to 8 reps of pushups... how horrible is that?

From there everything was about survival. I tried to make up ground on the Air Squats... but to no avail. I tried to maintain some sort of consistency on the Situps... but to no avail. I did alright on the rower with 6 calories but even then it felt like I was rowing for nothing. The pullups were probably the most miserable because by then I was absolutely gassed from the rower and everything was on fire. Literally. I won't discuss my pullup number but somewhere in this post yo've got yourself a good old fashioned world problem. SAT Style!

Soo... this WOD obviously requires gaming and strategy in order to achieve a 50+ score. But I'm curious about something - wasn't there an article floating through the CrossFit community (possible CF Journal?) about Tabatas NOT being about gaming and strategy but rather maintaining intensity through each movement and effort?

Let me know if I'm mistaken or just plain stupid.

Listening To: RJD2 - "Deadringer"

Death by Metcon

2010-05-13T08:40:00.000-04:00

WOD:

7-Rounds

15 Sledge Strikes
400m Run
20 KB Swings
250m Row

Time: ??:??

There were quite a few people in at 0515 this morning so many of us had to bat out of order. Well, that screwed me over because whenever an Erg or a 20-lb. Sledgehammer was occupied I had to switch to a different movement. I ended up doing about 2 extra rounds which is probably a good thing since my conditioning and intensity absolutely blows.

Listening To: Oh Sleeper - "His Name was Bishop"

Rest Day

2010-05-12T11:52:00.000-04:00

Traps? SMOKED.
Glutes? FRIED.
Quads? SORE.
Back? JELLY.
Collarbone? SWOLLEN.

A Rest Day was in order after Double Front Squat sessions yesterday morning.

Listening To: Deepspace 5 - "Axe to Grind"

Double the Chains

2010-05-11T09:55:00.000-04:00

WOD:

20-min. Time Limit

Front Squat 5x1 (+80-lbs. of Chains)

Top Load(s): 215-lbs. / ~~245-lbs.~~

-THEN-

12-min. AMRAP

40 Double Unders
30 Jumping Lunges
20 Back Extensions

Total: 4.33-rds.

-THEN with the 0600 Class-

20-min. Time Limit

Front Squat 5x1 (+80-lbs. of Chains)

Top Load(s): 215-lbs. / ~~225-lbs.~~

I'm trying to make a comeback!

I've been hurt and injured for so long now that I've forgotten what it's like to be on top of one's game. Along with the litany of injuries the diet hasn't been there either so the combination of the inability to hit a WOD at full ROM plus eating like I'm contestant at a Golden Corral "Eat-Off" doesn't help. So with that being said I've been eating clean for 2-weeks (following the "80/20" Primal Principal) and I've been able to shed roughly 5 to 7 pounds... and this is without CrossFit. I plan on continuing the clean eating and upping the workload at CFOT.

This morning I hit the Front Squats with much needed vigor and hit a solid "@$$ to Grass" 215-lb. Front Squat with about 80-lbs. of Chains. Then I miscalculated the weight for my next attempt or as we like to call it "0515 Math" and tried to Front Squat "225-lbs." plus the chains...

...more like 245-lbs. plus 80-lbs. of Chains!!! Needless to say I didn't come up with the weight.

The AMRAP was alright. About 50% of the time I have trouble with Double Unders, the other 50%? Cake. Today was one of the difficult days. Only managed to hit 4 rounds plus Double Unders. I bought a speed rope, I'm gonna start practicing again.

After the 0515 Class was over & done I wanted some extra work so I decided to Front Squat again with the 0600 Class. My main objective since starting CrossFit has always been to get Stronger and more explosive. So my thought process was:

"Hey, Front Squat some more - build that explosion out of the hole and get diesel!"

Can't really argue with that logic. Working in with some stronger guys I hit another solid 215-lb. Front Squat but missed twice at 225-lbs. Guess the 12-min. AMRAP caught up with me! Until next time...

Listening To: Snoop Dogg - "More Malice"

Time to Hang it Up?

2010-05-10T10:00:00.002-04:00

WOD:

3-RFT.

15 Hang Power Cleans (135-lbs.)
15 Ring Dips
400m Run

Time: 13:19

Listening To: Katy Perry feat. Snoop Doog - "California Gurls"

A Whoopin'!

2010-05-05T08:10:00.000-04:00

WOD - "Steck-CON Delta:"

1000m Row

5-rds. of:

30 Wallballs
20 Box Jumps (24")
10 Burpees

1000m Row

Time: 30:00!

More Later.

Listening To: Burning the Day - "Love Synthetic"

CLUB FOOT!

2010-05-04T11:45:00.013-04:00

WOD:

7-min. AMRAP

7 Ring Dips
11 KB Swings (70-lbs.)

Total Rounds: 6-rds.

-THEN-

21-min. Limit

Snatch Grip Push Press 5x1

Top Load: 205-lbs.

-THEN-

7-min. Limit

Row 1000m
Max Pullups

Total: 21-pullups

Despite being relegated to wearing this unfashionable "boot" due to my recent foot sprain I scraped my carcass out of bed bright & early this morning for a good old fashioned CFOT romp. It was not long ago that Jerry programmed the "Cindy Sandwich" WOD with a Push Press in the middle but the results were less that nominal. After the first "Cindy" bun I could barely muster up any "push" for the Push Press portion of the sandwich. Needless to say my Push Press was more tofu than beef.

Today I felt like I needed to prove my mettle and redeem myself for my previous effort. It's no secret that I have the weakest slash crappiest strict press of all time. In fact, I think I hold the All-Time Record for Women's Strict Press at CFOT. Don't quote me on that though... it's embarassing. Anyways whenever Push Press pops up in a WOD or as strength work I get a little excited. Today was no different!

I was a little worried that wouldn't have a good base for the Push Press with wearing the boot and all but I found that wearing then boot then stepping on a 5-lb. plate with my right foot made a good enough foundation. I ended up hitting 205-lbs. and then missed 210-lbs.

Listening To: Burning the Day - "Beirut"

Bummed

2010-04-30T09:03:00.002-04:00

It's official - I sprained my left foot.

Rest Day (Not by Choice)

2010-04-29T09:41:00.002-04:00

I really wasn't planning on taking another Rest Day this week but something happened to my left foot during yesterday's "Fujimoto" WOD. I can barely walk on it! I basically have to walk on the ball of my left foot to avoid placing pressure in or around the heel and blade/outside of my foot. I don't know what the the heck happened but I'm pretty sure it has something to do with dismounting from the rings after a set of Muscle Ups. I even took precautionary steps to avoid this sort of thing by placing a mat underneath my set of rings in order to prevent something like this from even happening.

In all honesty I'm tired of constantly fighting through injuries. Wrists, Shoulders, Lower Back, Groin, Hip, and now Foot. It seems like a never ending story...

Ever seen a river underwater? Yeah me neither, until today! Check it out here:

http://www.binscorner.com/pages/a/amazing-underwater-river-in-mexico.html

Listening To: Lupe Fiasco - "I'm Beamin'"

"Fujimoto"

2010-04-28T10:25:00.002-04:00

WOD:

30-min. AMRAP

400m Run

7 Muscle Ups

Total: 5-rds. (+400m Run)

http://gymnasticszone.com/ToughGymnast.htm

Listening To: B.o.B - "Airplanes"

Rest Day

2010-04-27T10:19:00.002-04:00

Skill Work Pt. I & II

2010-04-26T10:13:00.014-04:00

WOD:

20-min. Time Limit

Snatch Balance 7x1

Top Load: 165-lbs. (Baseline)

-THEN-

12-min. AMRAP

10 Wallballs (20-lbs.)
8 Burpees
6 Pullups

Total: 7.33 rounds

...Later at 1230...

20-min. Time Limit

Snatch Balance 7x1

Top Load: 145-lbs. (Skill Work)

-THEN-

12-min. AMRAP

10 Wallballs (20-lbs.)
8 Burpees
6 Pullups

Total: 7 rounds

Listening To: B.o.B - "Don't Let Me Fall"

Rest Day(s)

2010-04-20T10:17:00.003-04:00

I hurt my back (again...) and my hip has been acting up so I've taken a couple of rest days to make sure my giblets get an extra day or two to recover. I don't know what happened to be honest with you but my back feels like it did after the Front Squat/KB Swing couplet at the CFOT Hopper (the one that nearly crippled me) and my hip (left side) feels like it does after massive amounts of ABMAT situps. So yesterday I worked on the yard:

Then I cleaned & organized my "man cave."

Listening To: Dead and Divine - "D.R.U.G.S."

Milk in a Bag, eh?

2010-04-17T09:00:00.001-04:00

WOD:

5-RFT.

5 Cleans (155-lbs.)
10 Burpees
200m Run

Time: 11:08

Listening To: Dead and Divine - "Neon Jesus"

Box Jump @ 57" inches

2010-04-16T09:02:00.002-04:00

60" INCHES COMING SOON!

Listening To: Kriss Kross - "Jump"

Double Ups With Muscle Ups!

2010-04-16T09:01:00.002-04:00

WOD:

Every 2-min. 15-secs. for 12-mins.

Front Squats 2x6 @ 80% 1-RM. (+45-lbs. of Chains)

Top Load(s): 205-lbs. / 215-lbs.

-THEN-

12-min. AMRAP

Muscle Ups

Total: 15+

I feel as if I'm benefiting tremendously from our recent squatting sessions utilizing the extra 45-lbs. of chains. I was able to rep with 205-lbs. pretty easy - easily enough that I bumped it up to 215-lbs. for some reps. The reason I think I'm reaping some results is that my previous 2-RM. Front Squat was 215-lbs. if I'm not mistaken. Now I'm doing sets of 2 reps. at 215-lbs... with Chains!

Overall felt really strong on the Front Squats despite heavy reps of Squat Cleans on Monday, Snatches & Double Unders on Tuesday, and "Cindy"/Push Press/"Cindy" on Wednesday.

Listening To: Dead and Divine - "Cassandra Syndrome"

Rest Day

2010-04-15T09:19:00.004-04:00

Listening To: Fat Joe - "Lean Back"

Broken Up

2010-04-14T10:18:00.003-04:00

WOD:

With a continuously running clock:

6-min. "Cindy" / 1-pt. for every rep.

5 Pullups

10 Pushups

15 Squats

Total: 216 (7-rds. +6)

-THEN-

18-min. Time Limit

Push Press 5x1 / Multiply your 1Rm. x 2

Total: 370 (185-lbs x 2)

-THEN-

6-min. "Cindy" / 1-pt. for every rep.

5 Pullups
10 Pushups
15 Squats

Total: 241 (8-rds. +1)

Grand Total: 827-pts.

More later.

Listening To: Black Rebel Motorcycle Club - "Beat the Devil's Tatoo"

Couplet of Lame

2010-04-13T15:50:00.001-04:00

WOD:

7-RFT.

7 Power Snatches (95-lbs.)
21 Double Unders

Time: 10:XX

Listening To: Coheed & Cambria - "Guns of Summer"

Mi Amore

2010-04-12T08:59:00.004-04:00

WOD:

Hang Squat Clean 5x1

Top Load: 215-lbs. (PR)

-THEN-

Clean 5x1

Top Load: ~~225-lbs. x 4~~

Boy oh boy do I love me some Squat Cleans! I first fell in love with Squat Cleans as a wee lad back in the old country. It was a fateful First Friday at CFOT and by destiny's doing I had selected the Hero WOD "Badger." My life would be forever changed...

Yeah buddy, Squat Cleans - they're an excellent way to work on your vicious hip extension, shoulder shrug, elbow whip, and speed under the bar. That and it makes you feel like a frickin' Olympian! Who doesn't wanna feel like a frickin' Olympian!?!

Listening To: Coheed & Cambria - "Far"

Chain Gang Pt. II

2010-04-10T09:56:00.000-04:00

WOD:

Back Squat 6x2 @ 75% 1-RM. (+45-lbs. of Chains)

Top Load: 225-lbs.

Listening To: Aceyalone - "More"

Revenge of the Jerk!

2010-04-07T11:48:00.001-04:00

WOD:

Split Jerk 7x1

Top Load: 215-lbs. (PR)

Want proof that you suck at the Jerk? (Well... maybe not suck, but aren't as proficient as you should be?) Let's take a look at some numbers of mine shall we?

Current Jerk & Push Press Persona Records:

Jerk: 215-lbs.
Push Press: 215-lbs.

Snatch Grip Jerk: 225-lbs.
Snatch Grip Push Press: 225-lbs.

TECHNIQUE FAIL.

Coach says there are a lot of factors at play when performing the Jerk, i.e. shoulder mobility, active shoulders, ability to push under the bar, speed, footwork, the list goes on & on. I think what would probably help me the most is the speed & push under the bar. Right now I believe I'm able to get away with decent loads on the bar because of my push press speed and that's it!

Wanna see something crazy!?! Pyrros Dimas... fast forward to 4:55.

BANANAS.

Los Intervales

2010-04-06T08:05:00.001-04:00

WOD:

5-RFT.

20 Pullups / 30 Pushups / 400m Run
18 Pullups / 28 Pushups / 400m Run
16 Pullups / 26 Pushups / 400m Run
14 Pullups / 24 Pushups / 400m Run
12 Pullups / 22 Pushups / 400m Run

Time: XX:XX

The workout was supposed to be 5 Intervals for time with 2-minutes of rest between each but I started in the second flight, then I lost track of my start and finish time, so I just said "Forget This!" and just made it a 5-RFT'er.

Pullups are coming along very slowly and I was only able to hit like 7 or 8 in a row during the first interval. After that was pretty much reps of 4 or 5 which I feel is pretty pathetic. Got a pretty good tear on my middle finger though (which just so happens to be the finger I use the most at work!)

Listening To: It Prevails - "Thirst for a Better End"

Chain Gang

2010-04-05T08:39:00.001-04:00

WOD:

Back Squat 5x3

Top Load: 225-lbs. / ~~245-lbs. x 2~~ (+45-lbs. of Chains)

Hmmm... squattin' today didn't go nearly as well as last time. Let's do a quick check:

Wednesday - 1RM. Overhead Squats
Friday - "Grace" & "Randy"
Saturday - 1RM. Snatch

Yep, my traps are sore.

Today I couldn't really find that comfort zone when racking the bar across my traps, a lot of pain & discomfort, etc. I didn't get a good night's rest either so that might've had something to do with it. Either way it was a mediocre morning of back squats at best but at least I got to build upon that strength base.

Extra:

100 Weight Overhead Lunges (w/ 45-lb. Plate)

*For every drop do 24 ABMATs*

Listening To: The Dream - "Luv Songs"

Toast!

2010-04-03T08:30:00.003-04:00

WOD:

Snatch 5x1

Top Load: 135-lbs. (lame)

Listening To: The Acacia Strain - "Angry Mob Justice"

First Friday

2010-04-02T08:25:00.004-04:00

WOD(s):

"Grace"

For Time:

30 Clean & Jerks (135-lbs.)

Time: 4:27

"Randy"

For Time:

75 Power Snatches (75-lbs.)

Time: ??:??

Listening To: Wale - "World Tour"

Rest Day

2010-04-01T10:33:00.004-04:00

Listening To: Burn the Day - "Beirut"

Overhead Not

2010-03-31T08:56:00.002-04:00

WOD:

22-min. Time Limit

Overhead Squat 5x1

Top Load: 135-lbs.

-THEN-

8-min. AMRAP

8 KB Swings (53-lbs.)
8 Jumping Lunges (on 45-lb. Plate)
8 Pushups (on 2x4's)

Total: 9-rds.

I freaking SUCK at Overhead Squats!

With that being said I'm like really motivated to rehab myself into a faster, stronger CrossFittin' machine. I didn't like Back Squatting but I've come to embrace & love it. I hated rowing but now I've come to embrace it (haven't quite come to love it yet though). The list goes one - I think my shoulder has held me back long enough and I think I've babied it for too long. I wanna be able to improve my Jerk technique tremendously, I wanna be able to improve my Snatch loads & techniques, I wanna rep 135-lb. Overhead Squats like they're 75-lb. Overhead Squats!!!

Listening To: The Beatles - "Lovely Rita"

Well, Well, Well... Look Who We Have Here!

2010-03-30T10:39:00.003-04:00

WOD:

Run 800m

-THEN-

1-2-3-4-5-6-7-6-5-4-3-2-1

Pullups

Burpess

-THEN-

Row 1000m

Time: 21:00*

*My Erg was D.O.A. so I had no idea what or how far I was rowing - I just rowed for 5-minutes and called it a day.

I haven't done a pullup since 10/28/2009. That, my friends, is just downright sad. BUT! with my shoulder on the mend I decided to attempt to these pullups since it seemed like a relatively low volume (49). I was a little tentative at first but once I got going things started to settle in nicely. One thing I did notice was that my kip wasn't nearly as powerful as it used to be and that was a little disheartening. But here I was nearly 5-months later finally being able to do some pullups for reps. Ahhh, I remember the good ole days when I would do C2B PUs for every WOD... we'll get back there one day. I think being able to do pullups again will help with regaining my conditioning once more, hopefully sooner rather than later though.

Listening To: mewithoutYou - "Leaf"

U-G-L-Y-!-!-! You Ain't Got No Alibi, You UGLY!!!

2010-03-29T20:48:00.002-04:00

WOD:

Deadlift 3x2 / 3x1

Top Load: 385-lbs. (PR*)

*Non-Competition PR

So I didn't even try to make it in for a Team 0515 Deadlifting session (Let's just say I was out late on Sunday night watching a certain Pay-Per-View Event... starts with a "W" ends with a "-restleMania!!!") But I didn't wanna miss a 1RM. DL day so I packed my WOD clothes anyways and planned to hit CFOT after work.

Working out at 1715 is worlds different than 0515. A lot happens in the twelve hours between those two classes:

- Breakfast
- Work
- Lunch
- Work (maybe...)
- Lunch (!)
- etc.

Needless to say it's a little weird for an early bird like me to get jazzed up for a heavy single in the Deadlift. Worked in with "Little John" and felt pretty good during warm-up doubles. I didn't really feel taxed until my last two pulls of 365-lbs. and 385-lbs. with the latter nearly blowing my brain out of ears & nostrils and making my back look like camel with a severe case of scoliosis. Not cool - next time I won't do that. But with all that being said that's the first time I've pulled 385-lbs. at CFOT and outside of a competitive environment. I'm gonna consider that a new Personal Record from here on out.

Listening To: Two Door Cinema Club - "Do You Want"

New & Semi-Improved

2010-03-25T11:16:00.001-04:00

So I decided to spruce things up a little in an attempt to break up the monotony of seeing the same ole blog everyday (or however many times you visit... or not).

I'm still thinking about migrating to Tumblr seeing that their interface is clean, functional, and easy to use. But we'll see! I've grown attached to updating this piece of junk but I know I haven't been investing much lately, content wise. What started out as me tracking my progress through out the beginning months of CrossFit had blossomed, and now ultimately has waned as life & work continues to get in the way.

But I'll try my darndest to keep on chugging and keep you abreast of my journey trying to attain functional fitness.

The Chains of Olympus!

2010-03-25T08:30:00.011-04:00

WOD:

Front Squat 5 x 1

Top Load: 235-lbs. (+45-lbs. of Chains)

Jerry recently picked up some chains to utilize during our squatting sessions. For an article understanding the thought process and added benefits of squatting with chains go here:

http://tinyurl.com/y9zj57x

From the article:

"The chain is attached to the top of the barbell, with some portion of it on the floor. As the squatter descends, more of the chain is on the floor, decreasing the overall load. As the squatter ascends, less of the chain is on the floor, increasing the overall load. This arrangement requires greater force production at the top end of the squat (because more of the chain is off the floor and thus suspended from the barbell) when the legs are in a more mechanically advantageous position to produce greater force."

So yeah, squatting with chains was fun. I missed 235 + Chains initially but I came back and got it on the second go around. My legs were still butt-sore from Monday & Tuesday so I think this was a good idea to kinda loosen everything up.

The thing with chain squatting is the sticking point changes; most people get stuck in the bottom position but the chains change that to the point where the chains start coming up off the floor. So the trick is to keep a tight core, elbows up, and speed through the middle past that new sticking point.

Listening To: Polar Bear Club - "Eat Dinner, Bury the Dog, and Run"

Rest Day

2010-03-24T12:39:00.002-04:00

via gConnect

Keep Squattin' People!!!

Listening To: Envy on the Coast - "Sugar Skulls"

Tuesday Pressin'

2010-03-23T09:27:00.003-04:00

WOD:

20-min. Time Limit

Push Press 5x1

Top Load: 205-lbs.

-THEN-

15-min. AMRAP:

30 Double Unders

25 KB High Pulls

20 Pushups

Total: 4.66 (+4 Pushups)

Office Guy #1: "Sean? Why're you walking like you got hit by a truck?"

Me: "This is the price I pay for trying to be awesome."

Office Guy #2: "What were you doing? Do you workout or something?"

Me: "Yeah, something like that - I was doing Back Squats yesterday."

Office Guy #1: "What are 'Back Squats?'"

Me: "*SIGH* Nevermind."

Guy #1 had it right, I do feel as if I got ran over by a truck! Back Squats are punishing me right now but I feel good about it though. I'd be a little concerned that I didn't push myself if I wasn't walking funny or feeling sore. But deep down I knew I brought the wood yesterday morning and my lower extremities are paying dearly for it.

With all that being said Push Press went "okay" this morning. With the leg soreness it was a little hard to muster up that essential "dip & drive" that is oh so key in a good push press so I was only able to put up a solid 205-lbs. I issued the challenge to Dan this morning that I was vying for Team 0515 push press dominance - he took that as fiery motivation and decimated me with a 215-lb. push press. He wins this time...

Man, the conditioning WOD completely caught me off guard. I'm not sure what's going on with my double unders lately but I cannot get into a rhythm at all. That was a major setback in almost every round. Pushups caught me off guard as well - I feel like my shoulder is almost back to being fully operational but I have done serious pushups in a long time. Today was evidence of that. Either way got a really good sweat and afterwards I tried doing sets of Glute-Ham raises but the complaints from my quads quickly extinguished any hope of doing so.

Listening To: The Bled - "Heat Fetish"

Monday Squattin'

2010-03-22T09:05:00.003-04:00

WOD:

Back Squat 5 x 5

Top Load: 235-lbs. (PR) / ~~245-lbs.~~

Dude... I'm not gonna lie, I felt really good back squattin' this morning!

The main thing I worked on was getting a super good bar position each & every time. On prior occasions my biggest problem was that the bar was too low on my back and would kind of cause me to lean forward coming out of the rack and would also crank on my shoulder as well. All in all I felt a lot better with a 20-lb. PR to boot.

Listening To: Beach House - "Silver Soul"

"Le Row"

2010-03-19T09:15:00.000-04:00

WOD:

Row 500m

Time: 1:33.8 (PR)

Listening To: Polar Bear Club - "Chasing Hamburg"

"Kiss Me I'm... ASIAN!?!"

2010-03-17T07:47:00.002-04:00

WOD:

15 Deadlifts (275-lbs.)
30 FNGHD Situps
45 Double Unders

12 Deadlifts (275-lbs.)
24 FNGHD Situps
36 Double Unders

9 Deadlifts (275-lbs.)
18 FNGHD Situps
27 Double Unders

Time: 10:25

I honestly tried to deadlift "touch & go" but it was more like a "no go" yo! Which is perfectly fine but I was really shooting for sub-10 on this one. The thing that slowed me down the most was probably my first set of Double Unders. I didn't exactly get a chance to warm 'em up but my rhythm was totally off and I could only string together maybe 5 or 6 at a time. GHD's were, well... FNGHD's but the goal today was just to keep moving and ignore the pain.

Happy St. Patrick's Day Everyone!

Love,
Your Favorite Asian

Listening To: Deadmau5 - "Strobe"

Jog/Jump/Jerk

2010-03-16T08:34:00.003-04:00

WOD:

400m Run
30 Box Jumps (24-in.)
15 Clean & Jerks (135-lbs.)

400m Run
24 Box Jumps (24-in.)
12 Clean & Jerks (135-lbs.)

400m Run
18 Box Jumps (24-in.)
9 Clean & Jerks (135-lbs.)

Time: 18:32

A little note concerning the lightweight for the C&J's:

I had a hard time last week completing reps of 165-lbs. for last week's C&J session. I was having trouble getting set up for the Jerk because the bar would always be on my fingertips, like in a Front Squat, as opposed on my hands for a proper jerk takeoff position.

So I backed off the weight for this morning to work on my finger-to-hand transfer technique.

Extra Work:

Glute-Ham Raises 3 x 12

Listening To: As Tall As Lions - "Breaking Blossom"

EPIC FAIL x 2

2010-03-12T15:17:00.002-05:00

WOD:

Deadlifts 1-2-3-4-5-4-3-2-1 (305-lbs.)
Muscle Ups 2-4-6-8-10-8-6-4-2

Time: ??:??

This is the 2nd failure of epic proportions that I've had in ONE WEEK when dealing with high rep muscle up schemes.

Listening To: The Strokes - "Last Nite"

Kablooey!

2010-03-11T15:14:00.001-05:00

WOD:

20-min. Time Limit

Front Squat 5 x 2

Top Load: 225-lbs.

Listening To: The Showdown - "Carry On"

Rest Day

2010-03-10T11:08:00.000-05:00

Listening To: Two Door Cinema Club - "Tourist History"

Vapor of a Sacred Nature (HOLY SMOKE!)

2010-03-09T08:10:00.003-05:00

WOD:

3-Cycles of each...

2-min. Clean & Jerk (165-lbs.)
1-min. Rest

2-min. Burpees
1-min. Rest

2-min. Row for Max Meters
1-min. Rest

Totals: 13 C&J / 81 Burpees / 1529m Rowed

Fan-freakin'-tastic!

Jerks:

I had the hardest time Push Jerking that 165-lb. bar this morning, I just couldn't seem to get my hands in a good position hence the extremely poor numbers for this movement. The Jerks were basically coming from my fingers and I would generate enough force coming out of the push that the bar would just kind of float until I actually caught it. With that being said my extremely poor showing only solidifies my desire to get better at getting under the bar during the Jerk.

Burpees:

Mentally I had to redeem myself here with a decent showing. The trick with Burpees (at least with me) is rhythm - getting into a solid rhythm, not wasting any additional energy, and keeping the movement as energy efficient as possible. That means jumping just high enough to get a good behind the ear/head clap and then using the momentum to carry you back down into the squat to pushup movment. Rinse, wash, repeat! Again, if you're jumping really high or expending a lot of energy coming from the pushup back to the jump squat portion then that's less energy you can be using to do more burpees.

Row:

I was soo exhausted from the C&J's and the Burpees that I had very little motivation for rowing other than to just keep rowing. I knew I wasn't gonna set any distance records so I was purely focused on doing the work... and that work was UGLY.

Listening To: to a super secret potential "Album-of-the-Year" contender!!!

"Lungin' in with the Boots!"

2010-03-08T08:14:00.003-05:00

WOD:

5-rft.

400m Run
100m Walking Lunge (2 x 35 KBs)
25 Pushups

Time: ??:??

My legs are already in pain from the 300 Air Squats I did during "War Frank" for First Friday so I figured:

"Hey... why not rebuild some of that lost conditioning and do 5-rds. instead of the 3 prescribed?"

I also did the 5 rounds partly because I am forever subbing pullups for something else, i.e. slamballs, slamballs, and uhh more slamballs. Enough with the slamballs already - 25 pushups it is! Definitely felt the burn on every single of those lunges this morning. With that being said there's a pretty solid chance (I'd say about 85 to 95%) of my legs completely giving out and me doing a faceplant on the floor at work.

"We have a bruised ego on Aisle #10 please... cleanup on Aisle #10."

Listening to: Two Door Cinema Club - "Undercover Martyn"

First Friday

2010-03-05T09:24:00.008-05:00

WOD - "War Frank:"

3-RFT.

25 Muscle Ups

100 Air Squats

35 GHD Situps

"Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace."

More info here: http://militarytimes.com/valor/marine-capt-warren-a-frank/3839838/

Time: DNF

(Completed: 62 of 75 MUs / 300 Squats / 105 GHDs in 56:22)

Listening To: N/A

FAN-TASTIC!!!

2010-03-02T07:01:00.005-05:00

WOD:

Clean 5x1

***Record Top 3 Loads***

Totals: 185 - 215

...and since there isn't a font big enough on here:

Listening To: Haste the Day - "Resolve"

It's Clobberin' Time!

2010-02-25T07:43:00.004-05:00

WOD:

10-9-8-7-6-5-4-3-2-1

Deadlifts (275-lbs.)
Ring Dips

Time: 18:52

Not my most memorable performance to date but a butt kicker none the less.

In all honesty there was a temptation to scale this WOD to something a little more "doable" for yours truly. 245-lbs.? Maybe 255-lbs? I finally just decided to go for broke, suck it up, and hit the ELITE weight.

Am I paying for it dearly? Not quite yet.

Am I happy with my performance? Define happy.

Am I proud of my resolve? Debatable.

The best thing about doing ring dips today was that they provided me with an opportunity to get a much needed breather. All in all I'm not too crazy for heavy DLs for reps.

Listening To: Aziz Ansari & Dave Sitek - "AAAAAAAANGRY!"

Rest Day

2010-02-24T12:42:00.000-05:00

Curling is pretty awesome as it is... however, I could get into this:

Listening To: Hot Chip - "One Life Stand"

BAUER POWER.

2010-02-23T09:37:00.002-05:00

WOD:

20-min. Time Limit

Front Squat 5 x 1

Top Load: 235-lbs.

-THEN-

Power Intervals:

For 40-secs. Row for MAX Meters

Results: 224m / 225m/ 220m / 220m

More later.

Listening To: The Sound of People Eating Girl Scout Cookies All Around Me!

Out of Gas

2010-02-19T07:28:00.003-05:00

WOD:

For Time:

Row 1000m
25 Burpess
25 KB High Pulls (70-lbs.)
25 Wallballs (20-lbs.)
25 Slamballs

Time: 11:54

Fact of Life or Not: "You can't do diddly squat after rowing your proverbial balls off."

I'm gonna go with FACT.

I was happy that I was able to keep pace with Dan, "The Big Diesel," himself on the rower but everything after that was pretty much a joke. Dan on the other hand just kept cruising! The man is no slouch in the technique & form department either. Perfect KB Swings with the big bell overhead, Wallballs above the target, and head well above the bar (no Pez Dispensers!) on the pullups, the dude was machine this morning.

And sometimes you gotta give props where props are due!

Listening To: Hot Chip - "Ready for the Floor"

Working the Angles (Sharp & Precise!)

2010-02-18T07:57:00.002-05:00

WOD:

6-RFT.

10 Handstand Pushups
30 Situps
45 Double Unders

Time: 20:??

So I suggested last night that Elite-level and CrossFit Sectionals competitors sub the Push Presses for Handstand Pushups... I don't know who else is going to take the plunge but we'll see who or what shows up on the whiteboard tomorrow.

I'm not competing at sectionals nor do I really consider myself an Elite CrossFitter but I'm always up for a little challenge or competition. I thought that this WOD done with HSPUs instead of PPs would offer up a nice little challenge to those who desire to work their HSPU ROM & Technique.

60 HSPUs & dozens of broken eye blood vessels later I'm totally glad that I got the work in. And afterwards my shoulders felt fine!

Listening To: RJD2 - "2002 - 2010"

Double - You - Tea - Eff

2010-02-17T07:41:00.002-05:00

WOD:

Deadlift 5x3

Top Load: 275-lbs (!?!)

Man... I really hate to play the blame game, or pass the buck but yesterday's Muscle-Up/Air Squat ladder WOD is crushing me right now and I wholeheartedly believe that it might've affected this morning's deadlifts.

I literally feel like I was run over by a snow plow.

Either way I couldn't deadlift my way out of a paper bag this morning! Poor form, i.e. rounded back, high butt, no tension, etc. It was ugly... I feel like I've pro-gressed with other lifts and re-gressed with others namely the deadlift.

I guess it's back to the ole drawing board!

Listening To: Aceyalone - "Magnificent City"

Ladder Up, Ladder Down!

2010-02-16T09:59:00.002-05:00

WOD:

1 Muscle Up / 5 Air Squats
2 Muscle Ups / 10 Air Squats
3 Muscle Ups / 15 Air Squats
4 Muscle Ups / 20 Air Squats
5 Muscle Ups / 25 Air Squats
6 Muscle Ups / 30 Air Squats
5 Muscle Ups / 25 Air Squats
4 Muscle Ups / 20 Air Squats
3 Muscle Ups / 15 Air Squats
2 Muscle Ups / 10 Air Squats
1 Muscle Ups / 5 Air Squats

Time: 8:35

I'm not gonna lie... I felt pretty darn good this morning. I felt rested & relaxed and all but one Muscle Up went up without a hitch. During the Air Squats I tried to keep moving at all times focusing on popping with the hips, and hitting depth. Jerry called me on ensuring that I lock out at the top of each and every Muscle Up before dismounting from the rings. Made sure I did that for every rep there after.

I feel good about this morning's performance - my shoulder held up pretty good and isn't sore at all. Now once I can start doing pullups & KB swings without any pain from impingement I'll consider myself 100% recovered.

Listening To: Jonsi - "Riceboy Sleeps"

A "Monday" Type of Friday

2010-02-12T09:26:00.002-05:00

WOD:

20-min. Time Limit

Push Press 5x1

Top Load: 210-lbs. (PR)

-THEN-

4-rds. x 1-min. @ Each Station:

Box Jumps
Situps
Slamballs

Totals: 113 / 133 / 88

More Later.

Listening To: Seven Skies - "Caffeine"

Benchmark WOD!

2010-02-02T07:54:00.002-05:00

WOD - "Annie:"

For Time:

50-40-30-20-10

Double Unders
Situps

Time: 7:19 (PR)

I was pretty happy with my performance this morning. I was able to hit a PR by two and a half minutes and almost broke the sub-7 minute barrier. My double unders were just flying this morning but obviously what slows you down the most are the situps. You just gotta keep moving and hammering those out as fast as you possibly can.

Listening To: Spoon - "Transferrence"

Jinkies!

2010-02-01T07:29:00.003-05:00

WOD:

Deadlift 70% of your 1RM. x 2, add 5% every 2-min. until you tap out (No Touch & Go)!

Top Load: 320-lbs.

-THEN-

10-min. AMRAP

10 Pushups
10 KB Highpulls (53-lbs.)
10 Jumping Slamballs

Total Rd.'s: 9.66

Listening To: Spoon - "I Turn My Camera On"

Kicked to the Curb!

2010-01-29T08:00:00.003-05:00

WOD:

Record Totals:

4-min. Power Clean for Max Reps (165-lbs.)
1-min. Rest
4-min. AMRAP 6 Slamballs & 3 Burpees
1-min. Rest
4-min. Limit - 500m Row & Max Rep Double Unders
Lay Down on Floor and DIE!

Totals: 21 Cleans / 9+1 rds. / 42 Double Unders

A nasty, nasty little WOD! In reality you're only doing 12 minutes of work but man, you're pretty much pummeling yourself the entire time.

Notes:

- Power Cleans @ 165# felt really heavy & slow. I was missing that speedy elbow whip this morning.

- What was I thinking subbing Slamballs for Pullups and then teaming those with Burpees!?! The duo ended up frying my legs on the rower.

- Man, I tried pulling as hard as I could but my legs gave out after doing that 2nd set of movements. This made it almost impossible to do Double Unders (as noted by that abysmal DU rep count) but that's where the money is made - "Double Unders under Duress." If you can hammer DUs after Slamballs, Burpees, and Rowing you're a beast!

Listening To: Living Sacrifice - "The Infinite Order"

"Stuntin' Like My Daddy."

2010-01-28T07:51:00.002-05:00

WOD:

For Time:

Run 1-mile
Rest
Run "800m"
Rest
Run 400m

Times: 7:12 / 3:56 / 1:27

Not my favorite WOD but a necessary evil. It was dark, and it was cold. All that was missing was some rain and you would've had a "picture perfect" morning for a run.

Notes:

- The mile run felt strong until I hit that hilly & twisty section down near the end of the water. That kind of sucked the spring out of my legs, everything after that was just straight willpower. The goal was to go sub-7 so that me looking at that 12-secs. is killing me right now.

- That is NOT 800m! I used Google Maps to look up the distance from 805 N. Royal to the 3rd Street Intersection, it is 3 tenths of a mile - so 6 tenths total.

- Trying to run a 400m sprint after all that is "fun."

Listening To: The xx - "Heart Skipped a Beat"

bBBbbbbBBBbBB!

2010-01-26T08:01:00.003-05:00

WOD:

Back Squat 5x1

Top Load: 275-lbs. (PR!)

Listening To: The Felix Culpa - "Sever Your Roots"

Anti-GHDs!

2010-01-25T07:38:00.002-05:00

WOD:

5-RFT.

40 Double Unders
35 ABMATs
25 Slamballs
10 "Lou" Burpees

Time: 25:xx?

I did one round of FNGHDs today and here's what I gotta say about that...

FROM THIS DAY FORWARD I VOW TO NEVER TOUCH ANOTHER GHD AGAIN!

PERIOD.

Listening To: Brand New - "Not the Sun"

Clean & Jerk

2010-01-22T07:26:00.004-05:00

WOD:

Clean & Jerk 5x1

Top Load: 205-lbs. (PR)

I'm super stoked about that PR - I've Cleaned 205-lbs. before, and I've Jerked 205-lbs. before but never together for a complete Clean & Jerk.

Things didn't start off that great though. In the warmups I had a failed clean attempt at 135-lbs. where I didn't even get it to the shoulders, and then I fell over backwards after failing to stabilize after squat cleaning 155-lbs. How embarassing! That kind of mentally shook me up but I had certain goals in mind for the day so it was just a matter of continuing to warm up and refocusing. 155, 175, 185, and 200-lbs. came and went fairly well. 205-lbs. was a different story though. I missed 205-lbs. twice on the Jerk portion: once I didn't even have my left arm extended at all, and once where the Jerk was waaaay out in front of me. I felt like I had one more attempt in me though! I felt really strong on the heavier cleans this morning as things have been "clicking" in regards to form, technique, and speed (at least I think it's been getting better) so squat cleaning 205 felt strong, I was worried about the jerk portion... but I managed to jerk the weight up and I got under it as fast I could. My footwork was a little shoddy on the recovery but I can work on that next time.

Listening To: Styx - "Renegade"

Rest Day

2010-01-21T09:00:00.003-05:00

Aziz Ansari - "Intimate Moments for a Sensual Evening"

This dude is probably the funniest of all my cousins - pick it up on iTunes or Amazon.

Listening To: See above.

Goals for 2K10

2010-01-20T09:30:00.000-05:00

Strength Gains & PR's for 2009:

"Movement: Beginning (Feb. '09) / Current P.R."

Clean: 175-lbs. / 205-lbs. + 30-lbs.
Jerk: 135-lbs. / 225-lbs. + 90-lbs.
OHS: 165-lbs. / 175-lbs. + 10-lbs.
Deadlift: 305-lbs / 405-lbs. + 100-lbs.
Push Press: 135-lbs. / 225-lbs. + 90-lbs.
Strict Press: ???-lbs. / 125-lbs. +/- 0-lbs.
Front Squat: 205-lbs. / 245-lbs. + 40-lbs.
Back Squat: ???-lbs. / 255-lbs. +/- 0-lbs.
Snatch: 130-lbs. / 145-lbs. + 15-lbs.

My Strength Goals for 2010:

Clean: 240-lbs.
Jerk: 275-lbs.
OHS: 200-lbs.
Deadlift: 435-lbs.
Push Press: 255-lbs.
Strict Press: 155-lbs.
Front Squat: 300-lbs.
Back Squat: 315-lbs.
Snatch: 200-lbs.

Looks like I got some work to do...!

Just Row it Out!

2010-01-20T07:14:00.005-05:00

WOD:

5-rounds of:

60-secs. Double Unders
60-secs. Rest
60-secs. FNGHD Situps
60-secs. Rest
60-secs. Row (Meters)
60-secs. Rest

Totals: 269 DUs / 129 FNGHDs / 1479m Rowed

Totally bonked during Round 3 (which should be the money round)!

Listening To: Ke$ha - "Tik Tok"

Squattin'

2010-01-19T09:00:00.002-05:00

WOD:

20-min. Time Limit:

3-RM. Front Squat

Top Load: 205-lbs. x 3

-THEN-

3-RFT.

34 Reverse Lunges (2x35-lb. KBs)
400m Run

Time: 10:55

Subbed Front Squats for Overhead Squats today just to be on the safe side. I did attempt one OHS @ 95-lbs. and it felt pretty good so that's encouraging. We'll see how well this shoulder injury continues to track, I hope to be fully operational by the end of February.

Listening To: Jonezetta - "Busy Body"

Sandbaggin'

2010-01-16T08:51:00.002-05:00

WOD:

30 Pushups
400m Run
30 Burpees
600m Run
30 Ring Dips
800m Run
30 Wallballs (20-lb. Ball)
600m Run
30 Pushups
400m Run

Time: 36:xx

The goal was to test my shoulder and see if I could do this workout as prescribed. I haven't been able to do a lot of movements since I injured my shoulder so Pushups, Burpees, and Ring Dips would be a good test. Everything was really slow because I wanted to work full range of movement and ensure I didn't reinjure anything being really sloppy & careless. I just turned off the clock in my head and just tried to keep moving as best I could.

I'm happy to report that my shoulder wasn't bothered with those movements. Slowly but surely I'm coming back...

...WITH A VENGEANCE!!!

Listening To: He is Legend - "Goldie's Torn Locks"

3 is the Magic Number

2010-01-15T08:19:00.002-05:00

WOD:

Back Squats 5x3

Top Load: 245 x 3 / 255 x 2

I wanna be a Back Squattin' fool this year! I've got some goals in mind and I'm looking forward to achieving them as soon as humanly possible... now if I could just get rid of this lingering shoulder issue and get back to training at 100% that would be fantastic.

On my last rep of 255 I bowed my left knee in instead of out as I was coming up out of the "hole." Coach said that when you bow your knees in it causes you to lose all that tension coursing through your glutes. He then began to tell the story of when he was a Marine that before a dive they'd give them a penicillin shot right in the butt cheek. He said right before the shot he'd instinctively flex in anticipation of the needle and the needle wouldn't pierce the skin. So in order for him to receive his shot the doctor told him to point his toes inwards. The result? The needle pierced the skin easily.

The Moral of the Story: Coach says that you cannot effectively squat heavy if you don't push your knees out coming up out of the "hole." If your knees are not out you have no tension in your glutes. Try putting your knees together and flexing your butt - see? You can't do it! I was doing this at work as someone walked by me standing in my cubicle trying to flex my buttcheeks - they took one look at me, shook their head, and just kept walking. And how am I supposed to defend myself?

"HEY... I'M DOING CROSSFIT STUFF! MY COACH TOLD ME TO FLEX MY BUTTCHEEKS!"

Listening To: Slick Shoes - "Joe's Sick"

Deja Vu Pt. II

2010-01-13T10:24:00.009-05:00

WOD:

18-min. Time Limit:

1-RM. Push Press (Behind the Neck/Snatch Grip)

Top Load: 215-lbs.

-THEN-

Once Through for Time:

1000m Row
50 GHD Situps
200-ft. Walking Lunges (2x 35-lb. KBs)

Time: ?:??

Love me some Push Presses - Hate me some rowing! Sing it with me!!!

Listening To: Life in Your Way - "Salty Grave"

CAUTION: OVERHEAD WORK!

2010-01-08T07:26:00.006-05:00

WOD:

20-min. Time Limit:

1-RM. Push Press (Behind the Neck/Snatch Grip)

Top Load: 205-lbs.

-THEN-

4-RFT.

50-ft. Walking Lunge (2 x 35-lb. KB's)
24 Slamballs

Time: 8:35

Because of my previously professed love for all things Push Press I decided to attempt today's lift in spite of this bum shoulder (sprain). Jerry put a 20-minute time limit in order for us to find our one rep max and I was able to hit a solid 205-lbs. before struggling with 215-lbs. for a couple of reps. Not that there was any pain involved but I felt a sense of hesitancy & a weird kind of shakiness/weakness once I started getting real heavy. But that's understandable due to the nature of the injury. The Push Press is more of a speed & momentum lift for me rather than a strength lift, my shoulders are weak so I gotta take what I can get but this morning I felt kind of logey and slow... almost awkward.

Afterwards hit the walking lunge portion of today's WOD - I had to sub out the overhead portion and the pullups, Jerry suggested just doing walking lunges with Kettlebells or Dumbells and I did slamballs for the pullups. So today's WOD combined with Back Squats for 5, a slew of slamballs, and a bevy of box jumps this week is definitely gonna lead to a weekend full of lower extremity pain.

My cheeks are already seizing up in anticipation...

Listening To: Vampire Weekend - "California English"

Rest Day

2010-01-07T09:50:00.006-05:00

"No one knows what causes the 'morning glory' clouds of northern Australia, but they’re striking — long rolling tubes that can stretch for hundreds of kilometers across the Gulf of Carpentaria."

"Glider pilots converge on tiny Burketown in Far North Queensland each fall, hoping to 'surf the glory,' riding the unique air currents that accompany the clouds"

Listening To: Vampire Weekend - "Contra"

Soap Shank

2010-01-06T07:36:00.005-05:00

WOD #1:

3 rounds of:

60-sec. Max Reps Slamballs*
30-sec. Rest
60-sec. Max Double Unders
30-sec. Rest

Total No.# SB* / DUs: 111 / 127

*Subbed Slamballs for Pullups

Got some good "reppage" from the first round of Slamballs but that burned my arms & legs for the following rounds of Double Unders. Hmm, how long has it been since I've attempted a pullup...?

WOD #2:

For Time: Run 800m

Time: 4:28!?!

I'm trying not to be a whiner or complain but it was really, really cold out this morning. In addition to being sick the biting, cold air did not help in the whole breathing process - I came in 4th.

WOD #3:

3 rounds of:

60-sec. Max Rep Situps
30-sec. Rest
60-sec. Max Rep Box Jumps*
30-sec. Rest

Total No.# SUs / BJs: 97 / 143*

*Terrible ROM on Box Jumps this morning... Jerry called me out twice and I still didn't make adjustments.

Going through the situps was just trying to survive, trying to keep moving and maintain some sort of speed throughout... that didn't really happen. Box Jumps were what I was relying on to get some good work done but I wasn't opening up my hips at the top - so a big fat asterisk goes next to that 143.

My legs are smoked from yesterday's Back Squats and it feels great!

Listening To: fun. - "Aim & Ignite"

Sock Full of Batteries

2010-01-05T08:21:00.002-05:00

WOD:

Back Squat 5 x 5

Top Load: 215-lbs.

Coach mentioned a story on Facebook:

"I had a training partner who loved to squat HEAVY and it also happened that he didn't drink alcohol. A bunch of the guys were ripping on him in the barracks saying "Never trust a guy who doesn't drink!" I quickly responded "Never trust a guy who doesn't SQUAT."

Now, I don't drink but now this story makes me want to squat MORE. I've let on in previous posts that I'm not the biggest advocate for Back Squats but I'm willing to change that for the upcoming New Year & decade.

LET'S GET IT ON!

Listening To: House of Heroes - "Baby's a Red"

Moving Weight!

2009-12-31T09:00:00.003-05:00

WOD:

***OPEN GYM***

This morning being New Year's Eve Jerry allowed us the distinct pleasure of working whatever Girl, Hero, Benchmark, Barbell, or Olympic Lift our little hearts desired. So if we had some goal or PR we hadn't yet achieved in 2009 this was our chance to do so.

One of my goals was to get on the whiteboard for Men's Top Jerk - the top Jerk loads look like this: 275, 265, 255, 255, 255. I wanted 260 really bad and I was willing to lay the shoulder on the line as the sacrificial lamb in order to do so... until Jerry caught wind of my plans and nipped that in the bud real quick - coach style! Darn his care & thoughtfulness!

And just like that my dreams of a new Jerk PR were quickly vaporized but I was still able to have an awesome morning of some barbell & oly work. Here's the breakdown:

Front Squats 5 x 3
135 - 155 - 165 - 185 - 205

Deadlifts 5 x 3
135 - 185 - 225 - 275 - 315

Back Squats 5 x 5
135 - 165 - 185 - 205 - 215

Squat Cleans
135 - 135 - 135 - 135 - 155 - 165 - 185 - 185 - ~~205~~ - ~~205~~ - ~~205~~

Felt really good on all the movements this morning but I think I was most proud of my Squat Cleans this morning. I hadn't planned on even doing them but I had time to kill with the cruddy weather and all. Started with 135-lbs. on the bar and just planned to work on form & technique while making some necessary adjustments. One of things that I implemented that Jerry always talks about is setting up a little differently when it comes to cleans. A lot of times people get set up in a modified Deadlift position where the butt is a little higher than it should be. Jerry said I should try getting my butt down and getting the chest up higher but not high enough where the shoulders are no longer forward of the bar. From that position Jerry says to pretend you're a rocket when coming up off the floor - I tried that and found it to be very successful in establishing power off the floor as opposed to kind of jerking it off the floor. Using what I'll now dub the "Rocket Position" I also found it to be extremely helpful in getting the bar to the pockets during the hip extension phase of the lift. That combined with a little extra patience in the pocket realm made a WORLD of a difference in the lift for me. I felt like the weights were lighter and allowed for me to use speed to my advantage to whip elbows and body underneath the bar.

Another thing I changed up was the position of my hands and feet. I generally would employ the "thumbs length from the smooth" position and a more narrow foot stance but this morning I opted for a wider approach; I placed my the outside of my hands on the outer most power ring on the bar and I positioned my feet in almost a Front Squat position (not too wide mind you) and that seemed to help my elbow whip immensely! Like even after I did all that earlier barbell work I was whippin' elbows and getting under the bar quick! Felt good! The only reason I missed those 3 attempts at 205 was not because I wasn’t able to get under the bar, nay, I just couldn’t Front Squat that baby back up! At that point it was obvious that I was completely burnt from the strength work this morning so I called it quits for the day, completely satisfied with my work output and progress made as far as form & technique is concerned.

See you guys in 2010 – I’ve got a lot of goals in mind for the New Year. Maybe I’ll clue you in… maybe not. I’m also going to try and debut a new look for the blog sometime next year. It all depends on how badly my Photoshop skills need brushing up!

Is there anything you’d like to do or say regarding yours truly? Comments, questions, critiques, concerns? Sound off in the comments section!

HAPPY NEW YEARS!

Listening To: AFI - "Medicate"