24 February, 2013

Where to go?

So I was thinking about this blog today and what it was when I first started it.  Just a place for me to post about my WODs so some people I knew could keep up with what I was doing, a way for me to keep track of what all I was doing, and hopefully have someone who has no idea who I am stumble upon it and get inspired.  Those things really aren't going to happen if I do not write though!  I have been debating on what all I want this blog to be now.  Sure, I still work out, and can post about all of them.  These days though, I have other means of keeping track (yay Beyond the Whiteboard!), and those that were just seeing what I was doing see it through other avenues.  That still leaves the last reason, to hopefully help inspire or motivate others.  If that is the only reason for writing this blog and have that one person come across it I am good with that!  As I said above, I have to actually write in it in order to be effective.  Which leads me to my dilemma....what is it do I want to put in here?  Sure I can still put my workouts in but I think there should be a little more then just that.  So please bare with me as I work out (ha) where I want this blog to go.  If you have any suggestions, I'm totally open to hear what you got!.

P.S.  Nancy in 25 mph wind up hill......yeah.


400m run
15 OH Squats 95#


None to happy about that time but again, I know the wind played a big factor in this one.  Not using it as an excuse though!

25 January, 2013

24 Jan

Greetings all!  One more day until the weekend.  Today's WOD was brought to me in part by:

Deadlift.  Looking for a simple yet effective lift with its capacity to increase head to toe strength?  Here is your answer!

Accompanied by the deadlifts were a couple sets of cleans and rings dips in a 21-15-9 rep scheme i.e. Elizabeth.

It has been a while since I have done 3x3 deadlifts.  I was expecting my numbers to be quite low from the last time and I was pleasantly surprised that it did not go down that much.

Deadlift 3x3
285, 305, 315

The next time this rolls around I will be sure to increase the weight as I'm fairly confident that I can lift more than 315 for 3.  Time will tell!  From the last time, this was only a 5# difference.

Now with Elizabeth.....1:56 PR!  Woot!  Now this was a complete surprise.  I thought I was going to come back completely defeated but that sure as hell didn't stop me from giving my all and look at the result of not quitting.  Never give up.  I know that you are your own worst critic.  You can easily talk yourself out of doing something just because you don't think you have the ability   Give yourself a chance.  Don't go in with a defeated attitude.

Clean 135#
Ring Dips
Time: 5:25

24 January, 2013

23 Jan

I do love a good low bar back squat.  What I am not a fan of is uneven ground!  for some strange reason, there is equipment outside including bars but no real place to actually rack the bars on the structure.  I will have to take a picture.  Not a huge deal though because there are hooks located on the back side of the pull up bars which for all intents and purposes, "rack" the bar just fine.  However it is not on the rubber floor it is on the ground which has some unevenness going on.  Just have to concentrate a little more on keeping that weight back.  Adaption right?!  After the back squats were knocked out, it was time to say hello to Helen.  Was not able to find a 53 pound KB so found the next best one, a 60 pound KB!  Would have gone to a 70 pound but I could not find one.  I know there is one because there are heavier ones!

Back Squat 3-3-3

225, 245, 255

Heavy Helen


400m run
21 KB swing (60#)
12 Pull-ups

Time: 11:29

23 January, 2013

Getting Stronger

Greetings all!  Hope everyone has gotten off to a strong start for the new year from setting to goals in the gym, to pushing to get that promotion at work.  For me, I am working on getting back to where I was with my WODs.  With the lack of WODs from the past several months, it has taken a toll.  To my surprise, not nearly as much as I thought it was going to.  No complaints on that!  Some of my metcons have gone down, flexibility for sure, and a little strength.  Why I could understand how some people would be upset at losing progress they have taken so long to obtain, I'm looking at it as a new starting point.  I still have all of the muscle memory I just need to put it to use!  Think of it this way, my starting point now, is WAY the hell better than it was back in August of 2008 when I really started.  I'm still in a good place and I will pass where I was back in August 2012 before the year is out.

Shoulder Press 5x3
95, 115, 125, 125, 130 (2)

4 RFT:
15 Push Press 75#
200m run
Time: 7:41

24 December, 2012

Tigger returns!

So some of you may have thought that I threw in the towel for this blog.  Honestly, I did think about just letting it go to the wayside.  Lots of things have changed over the last several months.  Originally, the biggest reason for me writing in the first place was to help me keep track of my workouts and also show a few family members what I was up to since they don't use Beyond the Whiteboard.  I really didn't think a whole lot of people would read it.  I mean for the most part it is just about me working out and I know people can find that boring or not interesting at all.  However with my circle of friends now, that is very far from the truth.  Most of us post on FB our workouts, what we are eating, the callus we just ripped off or even puking after the workout.  As such, my audience got a little bigger with the blog.  I've had several people come up to me with amazement about where I started and where I am today.  To have a person come up to you and say you have inspired them to push, motivated them to reach their goals is incredible.  To me, I just turned a extremely negative situation in my life into a positive one through working out.  I had no idea where it would lead me.  Who knew I would become a CrossFit Coach?!  The typical video game playing fat kid who smoked.  A coach. Never did I think I would be doing this in my life.  Now, I could not imagine life without coaching.  There is this feeling that you get knowing that you are helping someone to change their life for the better.  You get to see them change over the course of time from (using CF as an example) 0 pull-ups, to get 3+.  Single unders to a minute of double unders.  Making the first box jump even if it scares them to death.  To some, this does not seem like a big deal.  That's because you don't understand.  All of the time, effort, sweat, sometimes blood, tears, and puke, that go into obtaining these goals.  It's a huge deal.  When they do get it, they come running over to you with excitement and big bright eyes like they just won the lottery.  knowing that you had a part in that and you get this warm n' fuzzy feeling inside.  Well at least I do.  Not sure I can really describe it other than a good feeling.  I would not trade that feeling for anything.  What does all this have to do with my blog though?  Well as I said above, I have had several people come up to me about it that still read it and it motivates them.  I want to try to motivate more people!  I want to pay it forward what I have been given.  Even if I manage to get only one more person excited about changing their life, that is good enough for me.  Because that one person will in turn, inspire someone in their life.  So I am going to do my best to write as often as possible about workouts and perhaps a little more.  Stay tuned!

16 July, 2012

Weekend recap


On Saturday we held a coaches WOD.  We are trying to get in the habit of holding one once a week.  As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout.  It's nice that we are able to get together and workout since we usually workout by ourselves.  I myself have no issue working out on my own.  I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not.  For me, I feel that this motivation comes from the fact that I remember where I used to be.  I simply refuse to go back and I will do whatever it takes to make sure of that.  Back to the WOD....

For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper

Time: 10:34

This wasn't a bad little WOD.  Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest.  I decided to get the run over with first as I figured if I waited, my run time would suffer a lot.  Burpee pull ups suck.  Though after watching the games, I gather burpee muscle ups suck worse.  I will be finding out today just for fun!  The PP and OHS I got through unbroken.  For the DL, I did 20 and dropped the bar.  I was planning with the pull-ups to to 3 sets of 10.  I was ahead of Nick at this time but had a feeling he was going to pass me on this.  First 10 I went through with no problem.  The second set.....yeah I did 5.  Then 5 more.I did try!  The last 10 were 7 and 3.  Nick did finish before me by a couple of seconds and when I was done I ran to the bar.  Threw the bar on my back and got through the lunges without any issues.  I HAD planned on going unbroken with the cleans but alas my grip had other plans.  I got through 6 before I just let go.  It was only 2 seconds before I picked it back up but then I dropped it again after 2!  Damn!  Again, picked it back up and finished.  When I was done I could see Nick out of the corner of my eye.*sigh*  I didn't even have to ask....he got 10:30.  So close!  That's ok....next time.  While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.

Later on in the day I felt like I had all of this energy and I just needed to get rid of it.  I ended up going back to the box at 1930 to get another WOD in.  I'm sure this was also in part to watching all of the amazing games athletes (Thank you  Jimmy's Old Town Tavern for hosting the CF games stream!).  I decided to get it on with one of the ladies that I have yet to try.


150 Wall Ball Shots for time

Time: 6:50

So long as I got under 10, I was going to be happy.  This time I remembered to wear my oly shoes.  It really does make a difference and gave a really good foundation.  I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30.  The only set I didn't complete as 30 was the last one.  That one I broke up as 20/10.  Not going to lie, I was surprised at the time!


Friday the 13th run for your life! Just kidding.  I was in the mood for something quick and with weights.  Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun.  Now it is true I did Grace already but this was more about if I could get her done under 3.


30 Clean and Jerks for time

Time: 3:06

Noooooooo!  honestly I have nothing to complain about.  This was 0:33 faster from the last time.  This doesn't mean I won't try to hit her up one more time before I leave.