05 December: Hammer Down CrossFit

Another Monday means a new box visit for me!  Went over the Hammer Down in Chantilly.  When I first arrived, the CF Kids class was going on.  Let me tell you it was awesome!  I swear I wish I had been into fitness when I was a kid.  To watch them knock out some SDHP, pull-ups (with kipping and no band for some!), and burpees is just really great.  Plus to have their parents their cheering and encouraging them was really great.  More parents should have their kids in the CF kids program.  After that class was done, the 1730 class began the warm up.  You do this part of the warm up on your own.  Then we got together as a group and did some stretching/mobility as well as went over the front squat.  Did a mini metcon with superman's and burpees then got started with the WOD.

Each round is 2 minutes.
Start with Front Squat or Sit-ups. Work for one minute then switch to the next exercise. Continue for 7 rounds.

Total: 78 FS/ 184 sit-ups

I was looking to hit 90 for the FS but time was wasted on my dropping the bar a few too many times.  I should have pushed harder for them.  Overall it was a great workout and I'm happy I was able to get another WOD in with a new box continuing to expand my community.

Recap: Wed, Fri, Sat, Sun

30 November

Shoulder Press 3-3-3-3-3
100, 120, 125

I was not thrilled with this.  By now I should be able to complete the 5 reps of 125#.  Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now.  I need to re-evaluate and make sure I am doing everything properly i.e. record myself.

Shoulder Press 12 =>15
100# at 12 reps

This was my first time completing this workout at 100# for 12 reps.  I was happy that I at least have progressed on this one.

AMRAP in 15 min. of

7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders

I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came.  There were a few times where I got tripped up on the rope as well which did not help with the time.  Didn't have any issues with the sit-ups.

02 December

15 Reps of each:

Shoulder Press, Push Press, Push Jerk.  After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.

SP: 95#
PP: 115#
PJ: 135#

03 December


Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.

Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.

100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m

I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#

04 December

Overhead Squat 5-5-5-5-5

115, 130, 140,150, 160 (4)

I'm not going to lie.  I honestly did not feel like working out that day.  I'm not sure why.  It has actually been quite sometime since I have felt like that.  I didn't feel extra motivated.  As you can see I still went and I have no regrets about going.  I mean honestly who could have regrets about getting stronger.

One WOD at a Time

Original post from Triangle CrossFit

When you first start CrossFit it can seem like getting to where you want to be is going to take forever.   You can experience this same feeling when you've taken a break only to return and find that it seems like you have lost what you had worked so hard to gain.  It's times like these, the beginnings and the returns, where we are vulnerable - vulnerable to skipping workouts, not pushing hard, giving up.  It's during these times that we must step up our mental game and not allow the lazy, negative side of us to rationalize ourselves right out of doing the right thing and keeping the correct perspective.  As we all know, Rome wasn't built in a day.  Well neither is the CrossFit athlete.  Dial down your self-sorrow and focus on one WOD at a time.  Don't think about the future - think about the now and giving it your best.  Rack up enough of these and you'll get your reward.  It's inevitable.

29 November 2011

Ahh one of my "favorite" exercises, TTB (toes to bar).  To be honest, it wasn't nearly as bad as I had thought it was going to be.  Not sure if it was because I just came in saying just get it done, or what but it got done!

20 min. AMRAP of
5 TTB
10 Push-Ups
5 Wall Ball 20#
Total: 16

I was shooting for 17.  My TTB started taking longer once I had to swing.  I was trying to "bring the bar down" as best as I could.  This, coupled with the 100 day burpee challenge I'm doing, means my arms are a little upset at me.  They can get over it.

28 November 2011: CrossFit Annandale

In continuing with my efforts to visit a new CrossFit box each Monday for the rest of the year, I had the opportunity to come play at CrossFit Annandale's box.  The owner, Coach Jeremy was there to lead the class and Head Coach Courtney was part of the class!  I always like it when coaches are in the class.  I met both of them at the Nearly Naked Mile run.  I just love how the community of CrossFit is.  Everyone I have met has been nice and are very willing to have others come to their box.

We started out with a strength skill with Thrusters.

Rack Thruster 5,3,1,1,1
115, 135, 165, 195, 205 (F)

If I had not had that slight hesitation with I was trying to get the 205#, I would have had it.  I did have it over my head but was not able to lock out.  I'm determined to get it now.

I bet you can guess what was in the WOD.  Thrusters!

10 min. AMRAP of

200m run
5 Thrusters (60%) 1RM  I did 120#
3 wall climbs
Total: 4 +5 Thrusters

I had a whole lot of fun as always.  And yes I got a shirt.  Like that should even be a surprise!

26 November 2011: Fran

I will keep this post short and sweet.  I finished Fran under 5!  Woo hooo!  I'm am very very happy about that you have no idea.  I had a very high output for the first set and if I could have kept it at that speed, I'm sure I would have had it under 4.  That's ok.  Next time!

Fran
21-15-9 rep rounds
Thruster 95#
Pull-Ups
Time: 4:18

24 November 2011

Originally we were going to do CFT but coach decided to change it up in the AM.  Always be prepared for the unknown and the unknowable!  A nice way to start Turkey day.

For time:
Run 400m then

5 rounds
5 Deadlift 275#
10 bar facing burpee

then run 400m
Time: 10:00

23 November 2011

Since it had been a little over a month since I had done a strength bias with Front Squat, I figured it was time.  I can't stay away from my favorite lift too long!

Front Squat 3-3-3-3-3
220, 225, 235, 245, 255 (2)

As I suspected on the last one I bowed my knees in.  This is something I am aware of that I do and continue to work on it.  I can feel when I do it.  I was not pushing out hard enough and as a result, I collapsed.  It's not enough to keep you knees over your toes, you really need to push your knees out hard the entire time.

Back Squat 12 =>20
205# 12 reps

That was heavy especially after the FS but I did do 10# more from the last time but 3 reps less.

Now for the WOD.  Keep in mind this whole day I took from one of my CFSB days.  I wanted to see if I had improved overall.

21-15-9 rep rounds of
Deadlifts 225#
Box Jump 30''
Time: 6:22

34 seconds faster from the last time!  No complaints on that.  I did apparently forget to jump or something one time and smashed my knee on the box.  As my friend said "jump higher."  Words of wisdom.....

Recap: Fri, Sat, Tue

So this weekend I went up to MEPS and needless to say my mind was elsewhere.  That doesn't mean I didn't workout!  That just means I didn't write about it.

Friday 18 November

Shoulder Press 5-5-5-5-5
100, 115, 120, 125, 130 (3)
I feel that my shoulders are slowly but steadily getting stronger which is great.

then

AMRAP Burpees in 2 minutes
Total: 51

Saturday 19 November

5k run (Freeze your Gizzard)

then

CrossFit Baseball 15 minutes

Station were 1 forward roll, run to the box jump (10), lunge to the bay door, 10 KTE, high knees to burpees (10), backwards run back to forward roll.

Tuesday 22 November

Double Under Helen
3 rounds for time of

50 Double Unders
21 KB swing (1.5 pood)
12 pull-ups
Time: 7:58  (32 seconds faster from the last time in September!)

16 November 2011

After that abysmal display of my back squats, I decided I need to put in strength days two times per week.  Thinking more I also need to put in some endurance work as well.  Maybe one week will be two strength and the next week will be two endurance.  I like that.  So I decided to try my hand at deadlifts this time.  I recorded myself too.  Going to critique myself and also send it to coaches to see how my eye is plus this is a good learning tool.

Deadlift 3-3-3
295, 315, 320

5# more from the last time so I'm happy about that.  Lets see what those videos look like though and my form.  I was very aware of keeping my shoulders back as that is my problem when I am deadlifting.  After I was done I hit the WOD.

20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean

By the end of this I could barely close my hands.  It was a very good workout to say the least.

15 November 2011

Back Squat 3-3-3
260, 260, 260


As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
5 Pull-ups
7 Knees-to-elbows
Total: 11 +1 KtE

14 November 2011: CrossFit Rubicon

You know all Monday's should be visit a new box day.  Then I would actually like Monday's!  So I hit up CrossFit Rubicon in Vienna for the 0600 class with David 'Chef' Wallach as the coach for the class with my friend Michael assisting.  Now I know a lot of people probably think that 0600 is way too early to work out but if you are not used to it, I would suggest throwing it in every now and again.  Always good to give your body a shock and I most certainly gave mine one!  We started out with a warm up then moved on to some strength skills with the deadlift.  I need to remember to keep my shoulders back and active!

15-12-9 reps of: 

Hang Power Cleans 135 lbs 

Wall Balls 20 lbs 

Pull-ups 

Lateral Burpee (Over Barbell)

Time: 12:58

Thank you for having me at your box!

Recap: Wed, Fri, Sat

09 November

That day was a strength day with OHS.  I have not had too many strength days with those so it was a nice change.  Considering this is one of my weaker lifts, it is something I like to see.

OHS 5-5-5-5-5

115-125-135-145-155

I lifted more then I thought I was going to honestly so this was a very nice surprise!

After that, I decided to do another workout one using the rope.  I can only recall using the rope two other times in a WOD so I figured why not.  Yeah.......I was laid out after I was done.


12 Thrusters 135 lbs
4 Rope Climbs
9 Thrusters 135 lbs
2 Rope Climbs
6 Thrusters 135 lbs
1 Rope Climb
Time: 11:20

11 November

To celebrate Veterans Day, we did a Hero WOD at the box.  I know you are probably thinking it was Murph but you would be wrong!  We did Daniel.


50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Time: 17:37

95# isn't a whole lot if you think about it but add the run and pull-ups to it and it feels like it is way heavier.  The next day I could really feel my lats with all of those pull-ups.

12 November

Had two things going on this day.  The first is the Saturday WOD at the box then the nearly naked mile run at Reston Town Center!

So the the WOD at the box


In this WOD you are only counting the total amount of runs completed. The person that starts the run takes the plate and runs 100m. Once complete they go to the end of the line where they will tag the person doing abmat sit-ups and they will begin their sit-ups. The person that was doing sit-ups tags the next person and so on until the person at the front of the line is tagged then starts their run.
20 MIN CAP:
100 m Run (bumper plate) 45/25
Sit-up (abmat)
Rest
Ground To Overhead 45 lbs
Rest
Knees-to-elbows
Rest
Box Jump
Rest

Our team completed 24.

For the mile run I ran with a 20# vest.  I finished 7:02.  Not horrible at all.  Thought I was actually going to be slower.

08 November 2011

135# deadlift doesn't sound like a whole lot.  In fact, a lot of people will use that weight as part of a warmup myself included.  Well how about deadlifting it 15 times.  Then do 15 push ups.  Then do both again and again for 15 minutes.  See how heavy that 135# feels then!  Which is expected.  I was really focusing on keeping my shoulders back and not rolled forward.  At Trident yesterday, Coach Chad noticed I started to roll them.  Fortunately I was still keeping a nice lumbar curve so that's good.  I don't want to get into the habit of having my shoulders rolled forward though.  A good workout as always.

AMRAP in 15 minutes of:

15 deadlifts 135#
15 push-ups
Total: 10 +15 dl

07 November 2011 Trident CrossFit

I decided to check out a local box since I had the day off from work.  I have been to Trident two times.  Once for my cert and the other for B4B.  This would be the first time I get to WOD with their class.  A former athlete of CFI goes to Trident now and he was able to meet up with me!  It was very nice to see him.  It was a very good WOD!  Kind of a 3-1 deal.  I was able to use the GHD for the sit-ups.

AMRAP in 6 minutes of:
5 Deadlift (70% 1RM): 225#
200m run
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Handstand push-ups
5 (ea. leg) Bulgarian Split Squats w/ 25# dumbbell
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Wall ball 20#
10 Sit-ups (GHD)
Total: 5+1 wb

I had never done BSS before.  I could definitely feel the love on those!  Now if this doesn't get you a sweat angel then I don't know what will.  I had a lot of fun with Coach Chad's class.  I also ran into Andrea (one of the owners), and was able to talk to her and Chad about nutrition and CF in general.  So much knowledge!

I think since I have all Monday's off the rest of the year, I am going to try to visit a box every week.  No I am not looking for a new box.  I love CrossFit Impavidus!  I just want to network, meet new people, and WOD!

A few hours later, I headed over to CFI to face Annie.  Now the last time Annie dropped by, I missed her.  I hadn't planned on doing a second WOD but there was no way I was missing Annie.  Besides, I know I have the capacity to do two WODs.  I just really had to make sure to stretch and mobilize otherwise I probably would have been in pain.

Annie
50-40-30-20-10 rep rounds of
Double Unders
sit-ups
Time: 6:13

My goal was 6 flat and it still is my goal.  I lost time getting tangled up in the rope and missing a few jumps.  Now 13 seconds worth though.  I think is was like 5-8 seconds.  That means I still need to go faster on the sit-ups.  For the sit-ups I didn't do butterfly.  I put my feet under dumbbells with my legs bent at the knees.  Not complaining on the time but I want to get faster.  Who doesn't!?

05 November 2011: Primal Mud Run

Today was the first Primal Mud Run.  This event was hosted by the same group who created The Metro Dash.  Having done the Spartan Race and The Metro Dash, I had an idea what I was getting myself into.  Well I can tell you the biggest thing that made it a challenge was the 4.4° that is was not to mention the wind.  I would say this was more of a run than it was an obstacle course more so because the obstacles were really spread out and that there was a lot of running!  They said it was a 5k but I'm pretty sure it was longer.  That's ok though I still had a blast.  Started off with a 10'' wall climb then flipping a tire 8 times.  After that you climbed the 20-25'' cargo net up and over then ran in this tunnel they made.  Next thing was carrying a sandbag around a circle.  Well the circle took you to the first water obstacle.  You just had to walk through waist deep water.  Did I mention it was cold outside?  Yeah the water was freezing.  Unfortunately for me, I slipped on one of the rocks and went all the way in the water slamming my knee on said rock.  Yeah it hurt a lot.  Couldn't stop though!  I believe after that we went running for a bit to get to the next water obstacle which was a nice big pond.  They had 6 barrels floating and you had to go under them.  As you kept going, the water got deeper.  To the point that I couldn't stand up in it.  I don't think I have ever felt anything so cold in my life for so long.  We all managed to push through though.  After that, more running (mind you this is on a farm and there are a lot of big hills), hopping over hay bales, monkey bars, wall climbs, up and over, a mini mud pit.  The best obstacle was the slip and slide.  That was AWESOME.  Who doesn't love a huge slip and slide.  The scenery was really nice too.  Well it is nice if you like the country like scenery which I do.  The pictures can be found:


Waterslide 11-12P Pics 481-516


Barrels 10-11A Pics 109-119


Mud 12-1P Pics 49-74

04 November 2011

It's no secret that one of my favorite things to do are double unders.  To me, along with box jumps, they are just fun and I can knock them out pretty well.  Now a snatch on the other hand......well it's on my list of "get better" but hey technically everything is on my get better list because there is always room for improvement.  It's a question of how much time I will put into something.  Like I know I need to put more time in for snatches as compared to double unders but with the same effort for both.


Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches. Do not count missed reps
Total weight: 600#  I snatched at 100# for each round missing the second round.

I was surprised that I missed.  I thought I was ready but I jumped the gun too fast and I did not get under the bar fast enough resulting in me dropping it.  Once I did I stepped back, took a breath and continued.  For the rest of the rounds, I made sure I was READY to lift and not just grabbing and go.

02 November 2011

New PR for me on the Shoulder Press!!!  So happy I have been working hard to get more weight and I finally did it.  Now lets see if I can keep it.  I actually had a PR for all three lifts but it is the should press I was the happiest with.

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160

A good day indeed.

01 November 2011

Now I really do like all of the WODs regardless of the exercise.  Yes I do like some more than others partly because there are things I am stronger at.  That doesn't mean I run away from my weaknesses.  I hit them just as hard because I need to work on them!  This WOD though was really good.  I enjoyed it (after it was done) and look forward to this one coming back.  I wanted to get in the low 14s next time.

5 rounds

40 Double Unders

30 Box Jumps 24"

20 Kettlebell Swings 53 lbs.

Time: 15:50

31 October 2011

20-15-10 reps of:
Push Presses 95 lbs
Knees-to-elbows
Time: 4:08

20 seconds faster from last time!

29 October 2011

Tabata Esque FGB

This is a Tabata WOD in the sense of 20 seconds of work, 10 seconds of rest.
Coach randomizes the amount of rounds per exercise.
Enter in the LEAST AMOUNT of reps per exercise. Also, put in your # you used (not including box jump).

Wall Ball 20# - 8
KB SDHP - 11
Box Jump 20 in. - 14
Push Press 75# - 9
Double Under - 29

THEN

AMRAP in 10 mins of:
3 Wall Climbs
10 Up Downs
3 Paralette Shoot Throughs
10 Grasshoppers
Rounds: 4

27 October 2011 Barbells for Boobs

I registered for the Barbells for Boobs Amazing Grace event at Trident CrossFit in Alexandria.

"Amazing “Grace” began as a small, local fundraising event to help fund mammograms for the young women of Southern California who couldn’t afford one themselves. Thanks to a ton of support (and sweat!) from our local CrossFit community, we were able to raise $4000 and fund our very first mammogram.

Before we knew it, we were receiving countless emails and phone calls from CrossFit affiliates from around the world asking how they could participate and help our cause. We are proud to say, that just one year after the inaugural event, we have over 400 CrossFit Affiliates from all over the world participating in the 2010 Amazing “Grace” fundraiser.

Mammograms In Action is a non-profit organization located in Lake Forest, CA. Our mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action."

So as you can see, this was for a great cause how could you say no?  I met some awesome people and got my WOD on.  I couldn't ask for anything else.  Well except for a new PR but 1:46!  The last time I saw Grace was 04 August.  Yeah I'm pretty happy.

Grace

Clean and Jerk 30 reps 135#

Time: 3:39

26 October 2011

Oh how Diane just absolutely destroyed me.  I mean, seriously.  Obviously my goal was to beat my previous time, but that did not happen.  In fact I was slower!  Now this time though I did do it with the 15# on either side of the ab-mat which is I guess you could say the right way.  Honestly I'm not 100% if it is but I know that is how they do it for the competitions so we will call it that.  It give a whole new degree of getting the HSPU let me tell you.  While yes my time did go down, in a way this was a different workout and as such, it in a way can be treated as a base line.....I still wanted faster.  That actually brings me to another point.  Yes I was slower and that sucks.  Am I going to sit her and dwell about it?  Heck no.  I did it, I did not do as well as I wanted so what do I need to do?  Work on it.  Practice.  Me complaining about it isn't going to do me a whole lot of good when she rolls back around.  Get better at the HSPU and next time DO better because I will be able to.

Diane
21-15-9
Deadlift 225#
HSPU
Time: 10:08

25 October 2011

I have 8 weeks to increase one of my weakest lifts, the shoulder press.  The 1RM shoulder press is part of the wellness program I am in with CFI and I want, no I will show progress in all areas.  Even if it is only 5# it is still progress.  So naturally how to you get better at something?  By doing it.

Shoulder Press 3 x 5
100, 120, 125 (3)

This is one less than the last time!  Oh no!  I think when I pop this one again, I will change the 120# to 115#.  Not to say that will help but I am damned determined to get that 125.

Shoulder Press 12=>15
100# 11

By one!  The good news about this one is that I increased it by one.  So it isn't all bad news!

WOD


4 Rounds Max Reps
30Sec Ring Push-up
15Sec Rest
30Sec Box Jump 20/24
15Sec Rest
30Sec Double Unders
Total: 303

To see each of my rounds broken down, click here.  I was pretty happy with getting 48 double unders in one round.

Tonite I made spaghetti squash for the first time.  Now I have had it before through Catalyst Meals but I wanted to try my hand at it.  It is really easy.  There is nothing to it.  Let me tell you though, a small squash has a lot in it!  I'm going to be gorging on squash for 3 days for sure.  Fine by me!

23 October 2011 - 2 pood

For quite some time I have used Sunday as a rest day.  Seeing as I do not want to get in the habit of having the same rest days, I decided of changing it up.  What better way to get my WOD on for a Sunday then with my first ever 2 pood (70#) WOD!  It was challenging (which is always good), and I was happy that I did it.  You really have to make sure your form is on point because you will seriously mess yourself up swinging a 2 pood if not done correctly.

5 rnds for time of:
7 Squat Cleans 155#
14 kettelbell swing 2 pood
Time: 15:28

I didn't really set a time goal for this one.  This was more, finish the workout without hurting yourself!  That doesn't mean I wasn't pushing.  I was pushing as hard I could.  Got a little dizzy.  No pukie.  My sweat angel had a very nice wing span!  You better believe I stretched/mobilized for like 15 minutes right after too.  I need to record myself doing squat cleans. While overall I felt I was doing the relay race correctly for the squat cleans, I want to see it and also have a few people critique me on it.  Not going to get better or lift heavier if I'm not doing it correct!  Even a little extra bit of a shrug, faster elbows, whatever it is, will help.

CFI Whole Life Challenge

I will be participating in the 8 week CrossFit Impavidus Whole Life Challenge!  It is going to be a lot of fun for sure.  Very Short version:  The goal is to eat correctly while still working out and being active.  A lot of people think that by only working out they are going to get the results they want without changing their nutrition.  Well you COULD do that but your results will take a lot longer to get and you more then likely will not achieve the goal you have.  It is a combination of eating right and working out.  It doesn't matter how much you workout, you can't out train a bad diet.  In addition to working out, mobilizing is very important.  I myself am guilty of not mobilizing as much as I should but have recently started (from the beginning of the site) following Mobility WOD.  In fact, that is the next cert I plan on getting.  It is something that I know I need to work on as do may others.

So our baseline WOD was

800m run
Time: 2:49

1RM Shoulder Press
135#

10 AMRAP (reps)
30 Single Unders
20 Squats
10 Sit-ups (no abmat)
Total: 611

In 8 weeks I plan on having improvement in all three.

THE RULES

What to avoid

Grains/starches (corn, soy, bread, rice, pasta, potatoes) - Quinoa and wild rice are grains. Quinoa contains saponins, a concentrated source of anti-nutrients which increase intestinal permeability and lead to "leaky gut" which in turn may promote low level, chronic inflammation. Quinoa also contains phytates which inhibit the absorption of nutrients such as iron and zinc. Wild rice also has similar gut irritating qualities. It comes down to whether or not you can OWN it. If you are not sure, the best answer is always avoid it until you are clear. 

Sugar - ANY caloric, natural (honey, agave, cane juice, evaporated cane juice, maple syrup, Truvia, etc) or non-caloric artificial sweetener (aspartame, nutrasweet, sucralose, etc.). Stevia is fine for this challenge, just be sure you are not preserving a sweet tooth you’d be better off without. Unwire your palate from sweet! There is also some research that says that there is an insulin response just from the taste of sweet. Gum and mints are not OK - artificially sweetened or not, they are a violation. There is a reason that people dip and chew tobacco. The mouth and gums are a highly permeable entranceway to the bloodstream. Whatever you chew in your mouth ends up in your system.

Alcohol, soda, juice -. No soda - it's either sugar or artificial sweetener, so lay off. No alcohol. No juice allowed. It's just liquid sugar, people. If you choose to drink any of these, portions for 1 point are:

• 1 oz. liquor, 16 oz. beer, 4 oz. wine, 1 mixed drink
• 12 oz. soda
• 8 oz. juice

Dairy - Only butter is permitted. No milk, raw or not, yogurt, cheese, kefir, etc. If it is made from the milk of any animal and is not butter, it is not allowed. That's the rule.

Diet or processed foods - nothing artificial, nothing processed in anything besides traditional cooking or preserving methods (curing, cooking, drying). If it required a lab, it's not OK.

Food points - multiple violations in 1 item 
Combo items such as coffee with milk and sugar, pizza, grilled cheese sandwiches, baked goods and pastries, pasta with sauce and cheese, etc count as 1 point even though there are technically multiple violations contained within. It is the item, not the combination of parts. If you want to put your cake into your plate of pasta, go ahead.

A single instance of the item is 1 point, repeated instances are additional points (a single cafe mocha, a single piece of pizza, one piece of cake, pie, bread, etc, 1 drink). Size? Can you own it? Is half a cake one piece? Can you say with a straight face to yourself that you only had one piece of cake?

Workout 
Minimum of 10 minutes active recovery DAILY. It's about focus and habits, not killing yourself. Work out, active recovery, yoga, hiking, jogging, etc.

Mobilization 
Any kind of stretching whatsoever. 10 minutes minimum.

Weekly Challenges
Every week we will introduce a new weekly challenge. If you successfully complete that challenge, and report that you completed the challenge when you report your score on Monday, you will be awarded 10 extra points. You will only get one opportunity to report the completion of the weekly challenge.  

21 October 2011

My favorite lift ever!  The wonderful Front Squat.  Really why more people don't like this squat I have no clue. Maybe people don't like having to keep their elbows up.  Or that slight choking sensation with the bar right up on you.  Personally it is those things that I like about it.  If you don't keep your elbows up, the bar will go down or you just won't get the lift.  If it's not too close to you, the weight can go forward and you will dump.  I like having to make sure I do those things.  Plus a strength day means I get to pull out my Rogue Do-Wins which I haven't used in a week or so.  During the CFSB the sets would usually be 3 x 5 or 5 x 3.  Today we had 5 x 5.  Something I had not done before but I was looking forward to it.

Front Squat 5 x 5
205, 215, 225, 235, 255 (1)

I was very happy with the fact I got up to 255#.  I was shooting for 2 reps but when I went down for the second one, that weight was not coming back up.  E for effort!

Tabata sit-ups

14, 13, 13, 12, 12, 12, 12, 12

Score: 12

Not too bad.  Was planning on keeping that 13 though.  I missed it by half a second.  Next time!

19 October 2011

By this day, I was feeling all the workouts from the previous days.  That doesn't mean I wasn't going to workout though.  I knew I could get this day in before my active rest day.  My shoulders got much love this week.

21-15-9 of

OHS 95#
Ring Dips
Time: 6:58

The number I had in my head was closer to 6 which I did not get.  The OHS weren't really an issue until the last set.  I was able to keep the bar overhead, I was losing my core which made it all the more fun!  A well deserved stretching day next....

18 October 2011

My schedule dictated that I needed to get to the 0600 class this morning.  Regardless of which class I go to, the important part is that I go.  I don't work my working out into my schedule.  My schedule is worked around my WORKOUT.  That is the most important thing to me above all and like I have said before I will sacrifice what I must in order to do so.  Is sacrificing always fun?  No but it's one of those things where if you want something, you'll do what it takes to get it.

Death by 10 meters

Every minute on the minute complete the following:

10m Run - 10 Meter Line
Increase one 10m run every minute.
Rounds: 15 + 14

I really wanted to finish that 16th round but obviously I didn't want it enough otherwise I would have.  Need to work on that quick turn to start the next 10m to finish faster.

Tabata kettlebell Snatch

Rep: 5

For each of my 8 sets I did 5 reps at 1.5 pood.  This was with alternating arms.  I wanted to focus on getting the proper form more so than a high number plus I really wanted to push myself.  Sure I could have used the 1 pood but that really wouldn't have pushed me nearly as much.  I don't want to stay in my comfort zone and neither should you.  Push past your boundaries.  You are capable of more then you think.  So the next time this pops round, I want and will get at least 6 per round.

17 October 2011

Oh Cindy you are back so soon?  Well to be fair when she dropped by a few weeks ago I was not able to say hello to her.  This time though......

So my goal for this time was 20.  Never have I hit 20 with Cindy and for me it is the "top" if you will.  That is until I finished with her.

Cindy
20 AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Rounds: 20 + 7 push ups

I have finally reached my goal of 20 with Cindy.  This is 2 more round from the last time I saw her which is great.  It is all about measurable improvement.  Which by the way, it helps if you write it down!  Like using the awesome beyond the whiteboard website.  Anyways, so now that I have reached my goal of 20 I now have a new one.  This one is to finish Cindy with 25 rounds.  Just like the 20, it will take work and I will need to really work on the push-ups as they are my down fall.  You would think I would have no problem with push-ups just by looking at me but you'd be wrong!  It's not that I can't do them, it's getting a high volume of them that is my problem.  Practice, practice, practice....

15 October 2011

Typically I do not talk about the skill we do before a WOD.  Not that I don't believe it is important because it is.  Today we had an extra special skill....we used the sled! We broke into two teams. (from where the bay door is) run to the stop sign (on the left) with the sled then back. The person next in line does box jumps on the tire once the person running gets to the stop sign. Everyone else in line is doing front, back, go. 90# sled men, 45# sled women.  Not sure how far the fun actually was but I would say between 100-200m.

Now the WOD:

400m run
50 wall ball shots
200m run
50 knee to elbows
100m run
50 burpees
Total: 14:08

Yeah today was definitely a good day!  I can tell you everyone was feeling this day after they were all done.

14 October 2011

So I decided to get in on the 0500 class.  A nice way of shocking my body and it did thank me for it.  I was greeted with running and tabata bottom to bottom squats!


With a continuing running clock

800m run
Tabata bottom to bottom squats
800m run

Time/reps: 11:08/14

The highest I got was 18.  I was shooting for 15 as my lowest but I missed it by 2 rounds.  After that last round when the coach yelled go, I went to go run.  Yeah my legs were like why are you doing this to me!?  To which I to tell them to shut it and move.  They listened.

12 October 2011

Just because the CFSB program is done, it doesn't mean I no longer do strength days.  In fact I still plan on having 2 a week.  1 at the bare minimum.  I decided to go back to my favorite, the front squat.  Instead of the 5 x 3 sets I was doing, I went to the 3 x 5 this time for a change.

Front Squat 3 x 5

215, 225, 235

I was pushing to get the 235# and I really was concentrating on pushing my knees out not letting them bow in which I would say is my biggest fault when it comes to this lift.  I kept it in check.

Jeremy
21-15-9 rep rounds

OverHead Squat 95#
Burpees
Time: 6:50

Now I knew going into this WOD it wasn't going to be easy.  First off OHS is a very weak lift for me.  Don't worry you will see more of them from me for that very reason.  Second, burpees.  I was shooting for a low 6 but as you can see, I did not accomplish that.  Next time....

11 October 2011

If there is one exercise I hate it is the dreaded toes to bar.  Why do I hate them you may ask.  Well simply for the fact that I suck at them.  How do I get better to not suck?  By doing them.  It doesn't matter if you like an exercise or not, whatever is posted for the WOD is what you do.  Sure you may have to scale but the point is don't skip on just because it is something you find difficult.  In fact those are the WODs you really need to be there for.  Attack your weaknesses.  They will always be a weakness if you choose to not practice them.  You know what?  I'm glad I did go.  Not only did I practice my weakness but I had a dramatic increase in my performance from the last time.  The secret to that is I practiced!  I worked on my technique and I honestly have to say I don't hate them as much after today.  I felt a sense of accomplishment today and it feels awesome.

15 AMRAP

10 Wall ball 20#
10 Toes to bar
10 Box Jumps 24''
Total: 7 +5 wall ball

The first three sets I did unbroken which I just couldn't believe.  I can tell you right now this same WOD a couple of months ago I would have been lucky to get 5 sets.  PRACTICE MAKES BETTER.

New look

You may have noticed that my blog has changed it's look a smidge.  Well that's because some new dynamic templates came out and I wanted to give them a go.  If you notice on the top bar there are 7 different layouts that can be selected.  Classic, flipcard, magazine, mosaic, sidebar snapshot, and timeslide.  My personal favorite is flipcardbut try them all out and see what you think.

Ok enough about non exercise stuff...

10 October 2011

I don't know why people dislike running.  I think it is a perfect way to put your headphones on, get outside and just go.  Nothing to really think about.  Granted I'm talking about like a 5k as opposed to 400 m but still.

21 Thrusters 95#
400 run
18 Thrusters 95#
400m run
15 Thrusters 95#
400m run
Time: 9:26

I was able to get through the first set of thrusters unbroken.  The second set I did 9, 5, 4 and the last set was 3x5.  By that last run I was sucking in air like it was going out of style.  Not surprising.  I thought this was a good combination of exercises and I had fun!

09 October 2011: ICE

As I mentioned earlier in the week I knew I had to get CFT done.  I needed to see where I was at after the CFSB program.  Well I finally got it done today.  I will show the WOD for today but tomorrow I will put up a before and after thing showing my measurable improvements.  Trust I have some!  Before getting to the WOD, I went ice skating.  Who doesn't love ice skating?!  My skates have barely been used but that is changing this season for sure.  I actually got a friend to come with! Good times were had.

CFT
Back Squat 1 rep  295#
Shoulder Press 1 rep 140#
Deadlift 1 rep 335#
Total: 770#

The BS and SP were new PRs for me.  +70 for the BS and +5 for the SP.  I figured the SP was not going to be a really huge gain.  It is one of my weakest lifts.  Regardless, whether it is 60 or 5 it IS measurable improvement and that is the name of the game.  Overall I am very happy with the lifts mentioned above and overall my performance.  I guess it has done something to me physically because (not being vain), a few people have mentioned that they have noticed I have trimmed up and have some more bulk.  I associate that with eating correctly and getting in the box.  I would say sleep too but that would just be a lie.  Something I continue to try to work on but sleep evades me over and over.

So many extra activities coming:  Bowling, ice skating, gymnastics, races, and whatever else comes up.  I'm looking forward to all of them not just because they are exercise but because they are fun!

07 October 2011

I wanted to give my body a little shock so I went the the 0500 class.  Yeah my body was like what are we doing here at this time.  Getting our WOD on of course!

15-20-25-30-35 rep rounds

Double Unders
Sit-Ups
Time: 5:38

I actually missed twice on the 15s and once on the 20s.  I was like WHAT?!  I think I could have gotten under 5:30 had that not happened.  Oh well, a goal for next time.

In the afternoon since it was so nice I decided to go rollerblading with the 20# vest.  It was only 12 miles nothing big.  It was nice to get out and just go.

05 October 2011

Don't worry I have not forgotten about CFT!  I'm shooting to get it done this weekend.  I need to get it done so I can put the before and after together.  Today I decided to do clean and jerk as a strength.  Plus I really just wanted to lift some heavy things.  The last time I did this my max was 175# so my goal was at least 180#.  Very happy to say I got it!

Clean and Jerk 1-1-1-1-1-1-1
115, 135, 145, 155, 165, 175, 180

Woo hoo!

For the workout I had some more burpee action.

3 rnds for time:

15 Sumo Deadlift High Pull 95#
15 Burpee pull-ups
Time: 7:07

I know I can go faster than that!

Recap

Sorry for going ghost for the last few days I had an event come up unexpectedly.  Everything is getting back to normal as should me posting!

04 October 2011


I wasn't able to make it to the box today so I threw some things together and hit it at home.

5 Rounds for time of:

5 Weighted Burpees 20# vest
10 Kettlebell Swings Single Arm R
10 Kettlebell Swings Single Arm L
15 Weighted Box Jumps 24'' 20# vest
Time: 9:45

Yeah those box jumps really got me pretty good.  Doing this workout reminded me of what it felt like with carrying an extra 20# on my body (believe I was carrying A LOT more) and I didn't like it!

After this headed over to Apex for some gymnastics fun!


03 October 2011


Before the WOD, I worked on Back Squat as a lifting skill.  3 x 10 at 135#.  I was really focusing on form like keeping my knees tracking and not bowing in!


20-15-10

Push Press 95#
Knees to Elbows
Time: 4:28

Knees to elbows.....that is one of my weak exercises.  Although I have improved greatly from the beginning, I still have a ways to go. I am still wasting energy with a little bit of the swinging.  After I was done with this I worked on hand stands.


29 September 2011

I decided to whip something up myself again for fun.  Nothing like a lunch workout to get you going.

21-15-9

Pull-Ups
Box Jumps 30"
Push-Ups
Sit-Ups
Time: 7:28

28 September 2011

No CFSB today.  My first day without it actually.  It went by pretty fast.  I still need to do CFT before I put all the before and afters up.  Not that you couldn't find them since they are all posted.  I'm hoping to do CFT on Sunday.  I haven't done ring dips in a while so it was nice to see where I was at on them.  I actually didn't up until the last round which is great!

20-15-10 rep rounds

Cleans 135#
Ring Dips
Time: 6:57

I managed to power clean all of them.  I think the next time I try this one I will up the cleans to 155#.  I'm not saying the 135# was easy but I want to see how I perform with a heavier load.

27 September 2011

This was my last front squat day for the CFSB.  A nice way to finish up if you ask me.  My goal was simple.  Get more from the last time!  No metcon today.

Front Squat 5 x 3
215, 220, 230, 235, 240

That is a new PR for me and I couldn't be happier!  What is even better about this is my 1RM was 245# a couple months back.  I am only 5# off from that with 3 reps so in theory, my 1RM should have a little increase!  That is all good by me.  After this workout I practiced on my hand stands.  I am getting better.  I figured out part of my problem.  I was not staying hollowed out with my core when I would pop up.  Now that I am aware of that and I'm correcting it, I can stay up longer.  Now I just need to get the weight in the right part of my hands.  Progress!  Finally I went up to Apex Gymnastics with some friends and we got to play in the foam pit!

26 September 2011

Next to last day for CFSB.  My least favorite, the shoulder press!  While it may not be one of my favorite lifts, I still have to get over it and just pick up the bar.  So that's what I did!

Shoulder Press 3 x 5
100, 120, 125 (4)

Shoulder Press 12 => 15
10 reps 100#

The good news is I managed to get one more 125# from last week.  The bad news is I got one less for the 100#  Doh!  Well I know that there is measurable improvement since I started this and that is what is really all about.

This WOD I put together myself.  I felt it was a nice mix overall and it kept me moving.

5 rnds for time of:

5 Ground to Overhead - 135#
10 Ring Push-Ups
5 Weighted Box Jumps (15# dumbbell in each hand)
Time: 9:28

24 September 2011

CFI had an Octoberfest!  It was a lot of fun!  Who could say no to great food, great company, an an awesome workout.  I can't!  Not only did the adults perform the WOD but the kids did too!

Filthy Fifty (mod)

For time:
50 Box jump
50 Jumping pull-ups (set up 2 kids bars via bands and barbell)
50 Kettlebell swings (kids use milk jugs)
Walking Lunge, 50 steps
50 Knees to elbows (kids use low kids bars)
50 Push press, 45lb bar (kids use PVC)
50 Good mornings 45lb bar (kids use PVC)
50 Wall ball shots (kids use small ones)
50 Burpees
50 Double unders (kids do singles with kid ropes)
Time - 27:19

23 September 2011

Today I did a different WOD of sorts.  I went to do the Marine PFT test.

Max Strict pull-ups
Max sit-ups in two minutes
3 mile run

I had a general idea of where I was going to be with all three.  Of course I wanted to push past that.  I did on the pull-ups!  The sit-ups I need to work on technique.  I need to scrunch myself up so I do not have as far to travel up and down.  Holy crap getting a carpet burn on your backside sucks.  Seriously if you know of a way to prevent this or minimize it, please let me know.  As far as the run, I was hoping to get into the 22s.  Not saying I don't have time to work on it!  For the results....

PU - 19
SU - 73
Run - 23:19

No shorts!

Today I knew the only chance I was going to get to workout was during lunch.  So this morning I did my normal routine plus I packed my gear I needed for the box.  Lunch time came and off I went.  Ran to go get changed and oh look!  No shorts!  This is why I make lists.  Obviously a list was NOT made in this case.  So everything else was good but what was I going to do about this no shorts thing?!  I did exactly what I went there to do......I got my WOD on in my slacks.  Yes it's a little more comfortable to workout in shorts or something that is not slacks but hey it's what I had and I refused to not workout.  So the next time you forget your shorts just remember you can still get your WOD on.

15 min. AMRAP of:
20 Double Unders
15 Sit-ups
10 Squats
Total: 13

I literally got the last squat with 1 second to spare.  YAY!


On a side note I'm keeping a whole outfit in the car from now on.

Technique

Check out the video my friend Jennifer made with the pictures from FGB with CrossFit 717!



Since I ran out of time for the last two posting I figured I'd make a post with details.

19 September 2011

For the Back squat I noticed something I was doing.  My knees were NOT tracking my feet!  I was not pushing my knees out.  With respect to form, that is no good.  Now this was not for all of the reps.  Like the last two.  The fact that I had 7 reps prior to them can also play a role.  That is one of the many things you need to look out for (in addition to keeping the lumbar curve, chest up, head neutral, get below parallel, keeping weight off toes, butt travels back and down, and not fully extending hips).  The funny thing is, the last time I did this lift the week before, I didn't even notice.  I honestly can't say if I did or did not let my knees go in.  I believe it is a combination of going to the Level 1 cert class and getting all of the invaluable information (with being called out for knees not tracking too), and just trying to become more aware of what my body is doing.  I'm telling you even if you don't want to be a coach, you should go to the class.  So much knowledge.  Unfortunately for me this means that as far as increasing the weight I am done with back squats.  Just like with deadlifts, my form needs to come first before I continue with increasing the weight.  Do I like it?  No way I want to lift heavy things.  Could I keep increasing the weight?  Sure but I will be only selling myself short in the long run plus adding potential to injure myself.  How do I fix it?  By making sure I have good form.  Having good form at lower weights will translate into good form at higher weights which will help me in lifting even more.  As one of my coaches (you should follow his blog he has many words of wisdom) said :

"Technique/mechanics is the foundation of ALL CrossFit WODs. If you don't have the mechanics down, you should not be adding weight. Nail the mechanics, and you'll nail the movement no matter what the load."
-CrossFitTAG

One thing I will be doing to help me is to record myself performing the lifts.  That will give me a chance to see myself and to help me see what to look for in others.  In addition, I will be sending the videos to a couple people so they can help me as well.  At this time I do not plan on showing them off but if there is enough people who actually want to say I may reconsider.  So with that in mind, this will be my last week for the CFSB program.  There was only a week left but since I'm not going to increase my weight at this time, this cycle has run its course.  I will still finish off this week with my all time favorite, the front squat and the shoulder press.  After this week is done, I will finish off with the CrossFit Total WOD.  What is CFT?

From the CrossFit Journal:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. 

__________________________________

Believe me I'm looking forward to doing this.  I can't wait to see where I am at now.

Now the next part of the 19th was a metcon.  This is actually a metcon I put together myself.  Overall I did like it (as much as you can like a WOD), and was thinking I may change it to 5 rounds.  Feel free to try it and let me know!  I'd love to get feedback.

20 September 2011

The weight did not increase with the deadlifts.  This was all about keeping form.  I felt that I was still keeping a nice lumbar cure with 315# but the video will tell me the truth.  No problems with the 195# as far as the weight goes.  I did try to not use switch grip and wow I need to work out not using switch grip more.  I say that because I just about dropped the bar.  I see now how much I am relying on that and I want to try to get away from it as much as possible especially with a lower weight.  Switch grip is when you have one hand facing the opposite direction as you are gripping the bar.  While it's not a bad thing, switch grip does not translate into other lifts.  Say for example a clean or a snatch.  For the AMRAP I got that one from The WOD Shop.  It's fun to have a WOD picked randomly for you.  While it may suck that whatever you have to do you are not a big fan of or you're not the best at, you need to suck it up and do it.  Not everyday are you going to have a workout that caters to your strengths and frankly do you really want to?  I mean yeah I love double unders and can do them all day but I would much rather have something I am weak in.  You have to work on your weaknesses plain and simple.  So get it done.

20 September 2011

Deadlift 3 x 3
295, 315, 315

Deadlift 15-12-9
195#

AMRAP in 10 min. of:

5 Clean and Jerks 135#
5 Muscle ups
Total: 3 + 5 C&J

I did not increase the weight of the DL due to poor form from last week.  At this point I know I will not increase it anymore until I can have that form down.  There isn't a point in lifting if I'm not going to do it correctly.  I will only end up hurting myself.

19 September 2011

Sadly I am really short on time so just posting the WOD.....

Back Squat 3 x 3
255, 270, 285

4 rounds for time (15 min cap) of

10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29

Fight Gone Bad CrossFit 717

So this past weekend was Fight Gone Bad for CrossFit.  I already knew I was going up to PA to visit a friend so I asked her if she would like to go (because you know just because you travel doesn't mean you don't workout) and she said yes.  So I found the box close to her and off we went for FGB at CrossFit 717!  This was my first FGB and it was an awesome experience!  Who wouldn't have a good time hanging with your friend working out at a new box meeting new friends!  The photos from the event can be found here:

Fight Gone Bad

Three rounds of: 
Wall-ball, 20 pound ball 10 ft target (Reps), 
Sumo deadlift high-pull 75 pounds (Reps), 
Box Jump, 20" box (Reps), 
Push-press 75 pounds (Reps), 
Row (Calories).

1 minute rest in between rounds.

Total: 246

15 September 2011

In preparation for FGB:

AMRAP in 15 mins of:
7 Sumo Deadlift High-pulls 75 lbs
7 Box Jump (20 in.)
Rounds: 21 + 4 SDHP

Kind of different jumping on a 20 instead of a 30!

13 September 2011

Back in action with the shoulder press.  The one lift I desperately want to increase my load with.  Overall I can not complain with the progress I have made so far.  I am looking forward to testing out my 1RM once the CFSB program is done.  As of today (assuming nothing changes), I have 14 days left.  I can't believe it has almost been 6 weeks already since I started.  I will make a little chart up to show where I was and where I am now once I am done.  The thing you have to remember is, even if it is not a huge gain, it is still a gain.  The purpose isn't to all of a sudden add 40# to a lift.  It is about gradually increasing your weight over time.  In order to to that it takes.....TIME.  This won't be my last cycle of CFSB but I will stop for a couple of weeks.

Shoulder Press 3 x 5

100, 120, 125 (3)

I may have psyched myself out for the last lift.  On the 120# last rep, I struggled to get it over my head.  At that point I was thinking hmmm can I actually do more???  Of course when I started the 125# I wasn't thinking that but I'm sure it was in the back of my head.  What should have been there instead was I can lift this.  I will repeat this set again next week.

Shoulder Press 12 => 15

11 100#

I couldn't believe I didn't get the last one!  I have nothing to say about that because while I feel I did push, I still think I should have been able to get that.

Double Under Helen

3 rnds for time:

50 Double Unders
21 KB Swing 53#
12 Pull-Ups

Time: 8:30

The list time I did this WOD was on 20 August.  I Smashed my last time by 2:45.

Later in the evening a group of us from CrossFit Impavidus headed over to Apex Gymnastics in Leesburg.  This was our first, but definitely not our last trip.  It was so much fun!

12 September 2011

What a great weekend!  I went to the CrossFit Level 1 Certification hosted by Trident CrossFit in Alexandria. I can't begin to tell you how much knowledge was in that box.  It was an amazing experience and I would encourage everyone to go to at least one even if you don't plan on coaching.  Personally I plan on going to another one.  How often to you get to hear from elite athletes telling you all about the foundational movements, getting to do said movements with them in a group environment and get critiqued by them and your peers. I am just talking about only a very small fraction of how the class was.  Totally awesome.

Now to the workouts today:

Front Squat 5 x 3
205, 220, 235, 225, 225

One of the many things I learned on the weekend is when it comes to my squat, I have a tendency to let my knees cave in when squatting.  This obviously is wrong and will not help me in getting a good squat.  So I thought about what I learned in class.  When squatting, think about having a hand just on the outside of your knee and you have to push that hand away with your knee.  That is what works for me and I was really concentrating on doing that.  I would say it worked out.

Back Squat 12 => 20
195# 15 reps

Again, I was really trying to focus on my knees tracking out and not in.  It makes a difference!


Every minute on the minute (10 min. cap) complete the following:
1 Strict HSPU
1 Strict Pull-up
Increase by one every minute.

Total Rounds completed Rx: 3
Total Rounds completed 5 + 4 HSPU

It was the HSPU that got me!

09 September 2011

If you think the number 7 is lucky, then I have a workout for you that may change your tune.  No strength for today.  Just a good old fashion WOD.  There wasn't really any hiding the fact that this was going to push you a bit especially with a time cap.  You know to be honest, I like having a time cap on WODs.  I mean of course you have the goal of finishing as quickly and efficiently as possible with good form, but sometimes the time may go on for a bit.  With a cap, I feel that it just gives you that extra push to keep you going especially near the end when you "think" you want to take a quick break but realize you won't finish if you do.

(UN)Lucky 7's (pulled from The WOD Shop under triplets)

7 rnds for time of:  (added time cap of 20 minutes)

7 Squat Clean 135/95# (men/women)
7 Burpees
7 Pull-ups
Time: 18:15

The regular workout calls for no time cap but on the CFSB program, there is a 20 min. max.  As if I didn't do enough burpees for yesterday....no vest for this one.  I felt this was a pretty good WOD.  One that I would like to visit again in the future to compare times.


In reagrds to the burpees comment, yesterday was a "special day" for me in which burpees are required.  Sadly my first go was horrible with me landing on my toes on most of them.  As I should have, I got called out on it.  Heck I called myself out.  So I said I would do another set.  It was "suggested" that the next set was done with the 20# weighted vest.  So it was.....

Round 1 (bad)

Round 2 (Good)

07 September 2011

I"m pretty sure I have said this every time after deadlift day.... I am so glad tomorrow is a rest day.  It just completely wipes me out.  Today it was even worse though.  During my squats on the last set my right leg got a nice tweak to it which more or less stopped my squats cold.  I was just happy I got 10 at that point.  For the pull-ups I was looking for 25 which would have given me 5 more from the last time I did it but no, I got the exact same amount.  My body totally quit on me at that point but I did my best to push it regardless.

Deadlift 3 x 3
295, 315, 335 (2)

Two reasons I did not get the last rep.  One, I lost my grip.  Two, which is the more important point, I lost my lumbar curve.  As I was lifting the bar up I could tell I had rounded my back like a Halloween cat so I dropped.  There is no point in lifting if I am lifting it incorrectly.  It is better to have less weight with proper form.  I have a feeling this will be my cut off point in terms of adding weight for the deadlift.  When this comes back up next week, I will really be paying attention to making sure my form is correct.

Deadlift 15-12-9
190#

Not a whole lot to say about this lift.  It was 5# more from last week with proper form and no issues.

Tabata Push-ups and Tabata Squats
19-10-9-8-8-8-8-8
17-17-16-16-16-16-16-10

Push-ups went as expected.  In fact, they were better then 09 August.  The squats on the other hand are a different matter.

2 min. max strict pull-ups
20 reps

Oh some stretching will be had tomorrow......

06 September 2011

CFSB today and for the rest of the week.  At least until the weekend.  Up today was the ever so fun back squat.  I have to admit, I actually kind of look forward to doing it.  More so because I want to see if I can keep adding 5# to it and stand back up.  Today, I was successful doing just that.

Back Squat 3 x 3
255, 270, 285

I kept the first two sets as the same as last week but bumped up the last one by 5.  No surprise, it was frigging heavy.  Kind of reminded me of last week only with more.  In any event, I did it!  I was also gasping when I was done but who cares I did it!

Today for the WOD, I decided to try my hand again at one I did on 15 August.  My time then was 7:54.  Not horrible but I wanted to see if I could beat it even if only by a couple of seconds.

1 Power Clean and Jerk 115#
1 Round Cindy
2 Power Clean and Jerk 115#
1 Round Cindy
3 Power Clean and Jerk 115#
1 Round Cindy
4 Power Clean and Jerk 115#
1 Round Cindy
5 Power Clean and Jerk 115#
1 Round Cindy
Time: 6:31


Yep soooo I beat it.  By more than a couple of seconds!  To say I was happy is an understatement.  Tomorrow I have the ever so fun deadlifts (break out the knee high socks!) and after I'm done with that I will be really looking forward to my rest day on Thursday.