CFL-Life Rx'd

September 20th, 2011

2011-09-20T15:45:00.000-07:00

Sleep: 7 hours

5:30am
Breakfast:
4 eggs
Banana
2 spoonfuls peanut butter
L-glutamine
Fish-oil
Coffee w/heavy cream
2 glasses of water

7:00 am
WOD at CrossFit Omaha
Power Snatch
1-1-1-1-1
Score: Did not record weights

Walking Lateral Lunge
6-6-6-6 each leg
Weight: 95/95/95/95

Metcon:
21-15-9-9-15-21
Double-unders
Pullups
Time: 3:56

I'm happy with time considering the last time I did 100 pull-ups for time was over 5 minutes.

*Post WOD 2 scoops of afterglow 1 scoop maxpro

11:00 am
5 oz Pork chop
3 cups broccoli
1 avocado
4.5 oz tuna packet
Apple
2 cups coffee w/heavy cream
3 glasses of water

2:00-2:30 pm Nap

3:00 pm
Pre-workout drink called 'One more rep' (first time taking it)
25 minutes of mobility

Skill work:
3 rounds each for time of:
HSPU x 21
Rest as needed between rounds

Time: 1:00/:53/1:45 (hit a wall on # 14 on last round)
*Did a 4th round untimed for fun

WOD:
5 rounds for time of:
35 double-unders
200 meter run

Time: 4:29

I felt spectacular on this WOD. It felt like I had great lung capacity. It's been a while since I've felt that good.
*Note: Pre-workout drink

*Post WOD 2 scoops of afterglow/1 scoop maxpro.

September 16th, 2011

2011-09-16T09:11:00.000-07:00

Sorry folks my computer crashed this week and I'm unable to post from my phone, so I'm a little behind.

Sleep: 9 hours

9:00 am
Breakfast:
5 eggs
2 cups strawberries
1 cup blueberries
2 spoonfuls of peanut butter
Fish-oil
2 glasses of water
2 cups coffee with heavy cream

12:00 noon
Active Rest Day:
3 rounds each for time of (goal is unbroken):
10 muscle-ups
Rest as needed between rounds

:43/:40/:39

EMOTM for 20 minutes:
4 Kettlebell swings w/3 pood (106#)

*Post WOD, 2 scoops Afterglow, 1 scoop MaxPro protein

2:00 pm
Lunch:
1 1/2 cups cottage cheese
Blueberry Lara bar
6-7 oz pork chop
1 bag mixed steamfresh veggies (broccoli, cauliflower, carrots)
1/2 salsa
10 baby carrots
2 handfuls of mixed nuts (cashews, pistachios, almonds, roasted with sea salt)

3:45 pm
Snack:
1 1/2 cups cottage cheese
Apple
1 oz 85% dark chocolate

September 11th, 2011 343 'Never forget'

2011-09-11T11:30:00.000-07:00

Sleep: 1 + 4 hours (@ work, 4 medical calls after midnight)

7:00 am

Breakfast:

5 eggs

banana

2 spoonfuls of peanut butter

2 glasses of water

7:30-11:30 am

Nap

12:00 pm

Snack:

20 oz black coffee

1 chocolate chip Cliff bar

1 blue-berry crisp Cliff bar

1 glass of water

12:30 pm

Lunch:

4 oz deli turkey meat

1.5 cups cottage cheese

4 cups green beans

3 glasses of water

4:00 pm

WOD:

Power snatch 5x2

175/185/195/205/215 (1)

Lateral barbell lunges 4x8 each leg (sets across)

115/115/115/115

Metcon:

"343"

100 deadlift, 135#

100 back squat, 95#

100 push press, 65#

43 overhead walking lunges, 45# plate

Time: 15:40

Was going to do some rope climbs, wall facing HSPU and box jumps, but I felt it proper as a firefighter to honor my fallen brothers of 9/11. 'Never forget'.

8:00 pm

Supper:

7 oz chicken breast

2 cups broccoli

1 cup brussel sprouts

1/2 cup brown rice

3 spoonfuls peanut butter

1 glass of water

Before bed:

ZMA

September 10th, 2011

2011-09-11T11:20:00.000-07:00

Sleep: 8 hours

6:00 am

Breakfast:

5 eggs

orange

apple

Spoonful of peanut butter

Vitacell

10:00 am

Snack

1.5 cups cottage cheese

spoonful of peanut butter

11:30 am

Lunch:

6 oz filet migon

3.5 cups steamfresh cauliflower and broccoli

1/2 avocado

10 salted pistachios

5:00 pm

WOD (@ the fire-house)

Bottom to Bottom Tabata squats (hold bottom squat position during 10 second rest) then immediately run 1 mile

Score: 18/18/18/18/18/18/18/18 Mile run: 7 minute range (I had to run on the treadmill at work, apparently it can't handle running over 9.5 mph. I blew the circuit and had to go re-set it). I was at .80 of mile at 5:30, it took me appox 1:15 to finish the last .20.

*post wod 1 scoop maxpro/2 scoops afterglow

6:30 pm

Supper:

2 naked baked chicken legs

1 5 oz filet mignon

4 cups green beans

1 avocado

*Before bed ZMA

September 9th, 2011

2011-09-09T06:24:00.000-07:00

Sleep: 2.5 + 4 hours (@ work sleep interrupted by a medical call)

7:30 am

Breakfast:

5 eggs

Orange

1 cup blue-berries smothered in peanut butter

2 cups of coffee

Vitacell from Max muscle

3 glasses of water

9:30 am

WOD:

25 walking lunge steps

20 pullups

50 box jumps

20 double-unders

25 ring dips

20 knees-to-elbows

30 kettlebell swings, 2 pood

30 sit-ups

20 DB squat cleans, 35#

25 back extension

30 wall-ball shots, 20#

3 rope climbs

11:14

*PR is 10:53, I felt awful throughout the entire wod, I think erratic sleep schedule caught up to me today. Completed mostly unbroken, except for squat cleans. Just too much rest time between exercises.

Lunch:

11:30 am

6 oz filet wrapped in bacon

4 cups broccoli

30 cashews

20 oz water

Traveled to CrossFit Omaha for some coaching and a WOD:

Behind the neck jerk 5 x 1

258/287/309/331(f)/318(f)/318

(Yeah I know it's six sets, with a little coaching from Joe and Ricky I got 318 easy. I'd like to try 331 again. I'll get it next time.)

Bench Press 4 x 6 (sets across)

225/225/225/225

Metcon:

500-400-300-200-100 row

50-40-30-20-10 squats

15-14-13-12-11 kettle-bell swings, 1.5 pood

11:50

Felt much better than this morning.

*Post WOD 1 scoop Maxpro protein, 2 scoops after glow

5:30 pm

Supper:

6 oz Filet mignon

4 c green beans

Several scoops PB

20 oz water

September 8th, 2011

2011-09-08T08:55:00.000-07:00

Sleep: 7 hours

6:00 am
Breakfast:
5 Eggs
Orange
Banana
Spoonful of peanut butter
2 glasses of water
Vitacell from Max Muscle

10:00 am
Snack:
2 cups cottage cheese
Apple
Spoonful of PB
2.5 cups of coffee
2 glasses of water

11:30 am
Lunch(@ firehouse):
2-6 oz hamburger patties (one with cheese)
1/2 tomato, a few onions
Bacon
Ear of sweetcorn (no butter)
Spoonful of PB
1 glass of water

3:00 pm

Snack:

3 oz of deli ham

Orange

Handful of pecans

7:30 pm

Supper:

2-5 oz hamburger patties w/cheese, tomatos, onions

4 cups green beans

2 spoonfuls of PB

1 glass of water

Before bed:

ZMA

September 7th, 2011

2011-09-07T19:25:00.000-07:00

Sleep: 1.5 hours (At work last night, 1 working fire, 2 fire alarms and 1 medical call after 11:30)

Breakfast:

5 eggs

orange

apple

2 scoops peanut butter

Vitacell from Max-muscle

8:00 am - 12:15 pm

Nap

Lunch:

9 oz wild caught salmon

4 c brussel sprouts

26 roasted/salted almonds

WOD

2 pm

(At CrossFit Omaha with Ricky Frausto and Joe Westerlin)

Metcon:

3 rounds of:

50 double-unders

10 muscle-ups

4 turkish get-ups, 2 pood

10:45

Strength:

5x1 box squat

275/315/335/345/375

This was only the second time I've done box squats. I worked form and technique rather than go too heavy.

*Post wod Maxpro and 2 scoops After-glow

5:30 pm

4.5 oz packet of tuna

15 roasted/salted almonds

7:00pm

WOD

Strength:

Bent-over row 4x6

175/175/175/175

Metcon:

10 minute AMRAP:

1 rope climb

2 kettlebell swings, 3 pood (yep! 3 pood, 106#)

3 wall-climbs

7 rounds + 1 rope climb + 2 swings

*post wod Maxpro and 2 scoops after glow

9:00 pm

Supper:

Oven roasted chicken breast salad from Subway (double meat, spinach, green peppers, onions, tomatoes, olives, bacon, oil and pepper).

4 c cottage cheese

banana w/peanut butter

Before bed:

ZMA

September 6th, 2011

2011-09-06T04:09:00.000-07:00

Sleep: 6-7 hours (Slept on couch...afraid of Brandi's flu bug...)

Breakfast: 6:00 am
5 eggs
Pear
2/3 c applesauce
2 spoonfuls of PB
3 cups coffee
1 glass of water

Vitacell from Max muscle
Fish-oil

11:00 am
Lunch (Fire-house Paleo):
Roasted pork loin, appox. 6-7 oz
1.5 c green beans
1/2 sweet potato smothered in peanut butter
3 glasses of water

3:30 pm
Snack:
4 naked smoked ribs
2 oz of smoked turkey deli
Apple
2 spoonfuls of peanut butter
1 c coffee (black)

4:30
Pre-wod mobility for 20 minutes

Fire-house WOD:
Front Squat 3-3-3-3-3
275/295/315/335*/345 x 1

*New PR by 20 lbs

*Post-wod mobility for 20 minutes and 1 scoop MaxPro, 2 scoops Afterglow

Felt good, I've been focusing on driving my knees out on squats.

8:00pm
Supper:
6-9 oz left-over roasted pork loin
4 cups green beans
1/2 sweet potato with cinnamon
Roughly 30 roasted/salted almonds

Before bed:
ZMA

September 5th, 2011

2011-09-05T08:28:00.000-07:00

Sleep = 2+3 hours, 2 Medical Calls after Mid-night

7:30am

Breakfast:

5 Eggs

Banana

7 Strawberries

1 Spoonful of Peanut Butter

3c Coffee

2 Glasses of Water

8-10am

Nap

11am

WOD:

Power Clean off blocks

5x1

245/255/265/270(f)/245

Pistols

4x6 Holding a kettlebell

Goal was unbroken on right leg, then unbroken on left

53/53/53/53

Metcon:

"Meadows"

20 muscle-ups

25 Lowers from an inverted hang

30 ring HSPU

35 ring rows

40 ring pushups

24:40

Felt weak over-all and dehydrated.

*post wod 1pm 1 scoop MaxPro Protein, 2 Scoops Afterglow

Lunch:

2pm

9 oz tuna patties mixed with 2 eggs/appox. 1 cup ground roasted and salted almonds/Italian seasoning

Banana

3c steam-fresh green beans

2 glasses of water

3:30 pm

3 oz deli ham

2/3 cup applesauce

spoonful of peanut butter

2 glasses of water

PM WOD:

6:30 pm

100 Burpee Pull-ups for time

9:15

*Post wod 1 scoop Maxpro Protein, 2 scoops after glow. Felt good. Full lockout on pullups.

Supper:

9pm

9 oz Wild caught salmon

3 cups steam-fresh brussel sprouts

3 cups steam-fresh broccoli

2 spoonfuls of Peanut butter

Before Bed:

10:15

ZMA

Vitacell from Max Muscle

Fish-oil

2011-02-28T14:53:00.000-08:00

Week #6 Final Week For Preparation for Sectionals
Aaron Harris, Brandi Stanek, Halley V., Angela Lefler, Katie Hubbell, Dawn Frazey and Tanya, Josh Johnson, Troy Ficke, Scott K., complete the following this week:
Strength Day #1 Deadlift 1-1-1
Strength Day #2 Thruster 1-1-1
Strength Day #3 Weighted Muscle-up 1-1-1 (If you are unable to do weighted muscle-up, do unweighted or bands as needed, these do not need to be unbroken sets).

Skill Work:

Continue three more Sessions this week of your biggest goat

*Choose Three days out of the week to do the following (preferably not three days in a row):
Pick a rep scheme for your exercise that you can complete every minute on the minute for 20 minutes. Your goal is not to drop more than two reps per minute.

For example, I did HSPU. I chose to do 6 reps on the minute for 20 minutes. I maintained 6 reps per minute until minute 12. Then I could only complete 5 reps per minute. Then 4, then 3 reps per minute by the end.

*If you drop 2 reps or more in any given minute, in the next session this week you should drop 1 rep per minute from what you started with in the first session (I should choose to start with 5 reps per minute on the minute in my next session).

*If you complete all your reps in a 20 minutes, or did not drop less than 2 reps in a minute, then you should increase the the number of reps in your next session for the week (If I would have completed all my rounds with no less than 4 reps per minute than next session I could increase the number of reps I start with, i.e. 7 reps per minute next session).

Ronnie Patron, Sean Anderson
*Complete skill work as described above

2011-02-22T10:27:00.000-08:00

Week #5
Aaron Harris, Brandi Stanek, Halley V., Angela Lefler, Katie Hubbell, Dawn Frazey and Tanya, Josh Johnson, Troy Ficke, Scott K., complete the following this week:
Strength Day #1 Deadlift 3-3-3
Strength Day #2 Thruster 3-3-3
Strength Day #3 Weighted Muscle-up 3-3-3 (If you are unable to do weighted muscle-up, do unweighted or bands as needed, these do not need to be unbroken sets).

Skill Work:
*Pick your biggest goat, i.e. HSPU, choose one day this week to max-out on how many reps you can get unbroken.

*Then choose two days out of the week to do the following (preferably not two days in a row):
Pick a rep scheme for your exercise that you can complete every minute on the minute for 20 minutes. Your goal is not to drop more than two reps per minute.

For example, I did HSPU. I chose to do 6 reps on the minute for 20 minutes. I maintained 6 reps per minute until minute 12. Then I could only complete 5 reps per minute. Then 4, then 3 reps per minute by the end.

*If you drop 2 reps or more in any given minute, in the next session this week you should drop 1 rep per minute from what you started with in the first session (I should choose to start with 5 reps per minute on the minute in my next session).

*If you complete all your reps in a 20 minutes, or did not drop less than 2 reps in a minute, then you should increase the the number of reps in your next session for the week (If I would have completed all my rounds with no less than 4 reps per minute than next session I could increase the number of reps I start with, i.e. 7 reps per minute next session).

Ronnie Patron, Sean Anderson
*Complete skill work as described above

2011-02-14T11:55:00.000-08:00

Week #4

Aaron Harris, Brandi Stanek, Halley V., Angela Lefler, Katie Hubbell, Dawn Frazey and Tanya complete the following this week:

Strength Day #1 Deadlift 5-5-5

Strength Day #2 Thruster 5-5-5

Strength Day #3 Weighted Muscle-up 5-5-5 (If you are unable to do weighted muscle-up, do unweighted or bands as needed, these do not need to be unbroken sets).

WOD#2

21-15-9 of:

L-pullups or Dead Hang strict pullups (use band as need, do not allow yourself to kip)

Double-unders

Skill Work:

50 Kettlebell swings 2 pood/1.5 pood

25 HSPU

Troy Ficke, Scott K., Josh Johnson

*Complete same strength work as above.

WOD #2

Row for 5 minutes at a 20 stroke per minute pace

then...

Max Push Ups in 5 minutes

then...

Row for 5 minutes at a 20 stroke per minute pace.

*For row, no more than 100 strokes can be used in 5 minutes.

Ronnie Patron, Sean Anderson

WOD #2

12 minute AMRAP of:

2 rope climbs

4 HSPU

10 Double-Unders

Endurance:

Row for 5 minutes at a 20 stroke per minute pace

then...

Max Push Ups in 5 minutes

then...

Row for 5 minutes at a 20 stroke per minute pace.

*For row, no more than 100 strokes can be used in 5 minutes.

2011-02-07T14:28:00.000-08:00

Week #3

Josh Johnson, Aaron Harris, Brandi Stanek, Halley V., Angela Lefler, Katie Hubbell, Dawn Frazey and Tanya complete the following this week:

Strength Day #1 Back Squat 1-1-1

Strength Day #2 Power Snatch + OHS 1-1-1

Strength Day #3 Weighted Pullups 1-1-1 and Weighted Dips 1-1-1

WOD#2

12 rounds alternating between 3 exercises of 1 minute on/off for as many reps as possible:

CTB Pullups (Use a band as needed)

Pistols (Alternate legs, use a band if needed)

Ring dips (Use a band as needed)

(You will be doing a total of 4 minutes of work for each exercise)

Skill Work:

For 10 minutes work on transition for muscle-up

Troy Ficke, Scott K.

*Complete same strength work as above.

WOD #2 Set a pair of rings 1 foot above reach:

Complete:

100 jumps touching rings

100 double-unders

1000m Row

800m Run

Skill Work:

4 rounds of 1 minute on/1 minute off of:

Pistols

Ronnie Patron, Sean Anderson

WOD #2 Set a pair of rings 1 foot above reach:

Complete:

100 jumps touching rings

100 double-unders

1000m Row

800m Run

Skill Work:

4 rounds of 1 minute on/1 minute off of:

Pistols

2011-01-31T13:44:00.000-08:00

Week #2

Josh Johnson, Aaron Harris, Brandi Stanek, Halley V., Angela Lefler, Katie Hubbell, Dawn Frazey and Tanya complete the following this week:

Strength Day #1 Back Squat 3-3-3

Strength Day #2 Power Snatch + OHS 3-3-3

Strength Day #3 Weighted Pullups 3-3-3 and Weighted Dips 3-3-3

WOD#2

3 minute AMRAP of:

3 Power Cleans, 155/85#

6 Hand-release pushups, do not drop to knees

9 Air Squats/Ring Dips

Complete 6 rounds with a 1 minute rest in between each round. Round number 1, 3, and 5 you will do Air Squats, Rounds number 2, 4, 6 do ring dips (use bands as needed).

Skill Work:

50 Chest to Bar Pullups (use a band as needed)

Troy Ficke:

*Complete same strength work as above.

WOD #2 Choose a workout of your choice from www.crossfitendurance.com

Skill Work:

Tabata Kettlebell swings, 1 pood

Ronnie Patron:

WOD #2 Choose a workout of your choice from www.crossfitendurance.com

Skill Work:

3 minute AMRAP of:

3 Power Cleans, 185#

6 Hand-release pushups, do not drop to knees

3 Muscle-ups

Complete 6 rounds with a 1 minute rest in between each round.

then...

200 Double-unders

Sean Anderson:

WOD #2:

3 minute AMRAP of:

3 Power Cleans, 135#

6 Hand-release pushups, do not drop to knees

10 pistols

Complete 6 rounds with a 1 minute rest in between each round.

Skill Work:

50 Chest to bar pullups

2011-01-24T17:45:00.001-08:00

ALRIGHT HERE WE GO! CROSSFIT GAMES OPEN SECTIONALS STARTS MARCH 15TH! TIME TO GET AFTER IT!

My goal is to have you guys ready to compete. Most of you will have Two-a-days twice a week. Once early in the week, the second on Friday for our Fire-Breather WOD's. Those of you who need to work on strength will have a strength WOD 3x/week along with other skill work throughout the week.

If you have any questions please post on the blog. I will answer as fast as possible.

*Complete Strength Work before reqular WOD's.

*Complete 2nd WOD 3 hours prior or post workout if possible on any day you'd like.

*Complete skill work whenever you can

Week 1:

Brandi Stanek-Strength Day #1: Back Squat 5-5-5

Katie Hubbell Strength Day #2: Power Snatch into OHS 5-5-5

Halley V. Strength Day #3: Weighted Pullups 5-5-5 and Ring Dips 5-5-5 use band

Angela Lefler if needed

Dawn Frazey *2nd WOD: Row 2k, every 15 pulls, stop, do 8 push-ups (do not drop to your knees)

*Skill Work: 3 Rounds not timed of 10 Chest-to-Bar Chin-ups, 10 Pistols, 5 muscle-ups (If needed, use a band to hold onto for balance, sit for 3 seconds at the bottom of each pistol).

Troy Ficke-*Perform same strength work as females

*2nd WOD/Skill Work: 5 rounds of: 1 minute max reps of double-unders, rest 1 minute, 1 minute max reps OHS, 75 lbs (rather than working on speed for OHS, work on proper depth, form and technique)

Sean Anderson-*2nd WOD/Skill Work: 5 rounds of: 1 minute max reps of double-unders, rest 1 minute, 1 minute max reps OHS, 75 lbs (rather than working on speed for OHS, work on proper depth, form and technique)

*Skill Work: 3 Rounds not timed of 10 Chest-to-Bar Chin-ups, 10 Pistols, 5 muscle-ups (If needed, use a band to hold onto for balance, sit for 3 seconds at the bottom of each pistol).

Ronnie Patron-*2nd WOD Row a 3k, every 15 pulls, stop perform 2 muscle-ups until the 3k is complete (attempt to get muscle-ups unbroken).

*Skill Work: 6 Rounds not timed of 5 Chest-to-Bar Chin-ups, 10 Pistols, 50 Double-unders (If needed, use a band to hold onto for balance, sit for 3 seconds at the bottom of each pistol).

Josh Johnson- *Perform same strength work as females

*2nd WOD For time: 100 diamond push-ups, 100 hand-release push-ups, 100 wide pushups, every minute on the minute perform 1 muscle-up

*Skill Work: 5 rounds of: 1 minute max reps of double-unders, rest 1 minute, 1 minute max reps OHS, 75 lbs (rather than working on speed for OHS, work on proper depth, form and technique)

2010-11-27T08:47:00.000-08:00

"Fran"

21-15-9 reps for time of:

Thrusters, 95#

Pullups

2:18

Good Job and thanks for enduring the pain with me Schirm!

2010-11-21T08:12:00.000-08:00

What is up CrossFit Freakazoids and Freakazoidettes?

I hope you all had a great Thanksgiving week! It's time to work out all that gravy and stuffing! With traveling my diet has not been under control, but I did find time to get some WOD's in.

November 17th, 2010

Strength WOD:

Power Clean and Jerk 5-5-5

195/205/225

then....

"Eva"

5 rounds for time of:

800m Run

30 Kettlebell Swings

30 Pullups

33:35

I hate "Eva". I managed a 4 minute PR, however I seem to remember Tyler and I did this one in the freezing rain and snow last time, so that may have made a difference. I've taken off too fast in past "Eva" attempts so I tried to pace myself more this time. My goal was 6 minutes per round. Three minutes per 800 and 3 minutes to finish the swings and pull-ups. I kept that pace until round 3. It was a pretty good day.

November 11th, 2010

Strength:

Weighted Ring Dips 5-5-5

45/55/55

and

Weighted Chest to Bar Pullups 5-5-5

45/55/55

185# Shoulder to Overhead, 20 reps

40 Burpees

(Reps may be broken up as necessary)

2:48

Sorry I skipped a few days, but for some reason I don't have anything logged. Anyway this was a great Sunday afternoon WOD. Short and Sweet. Sundays are meant to be lazy and I have a hard time getting that out of my psyche. I told myself I would complete as many shoulder to overheads as possible. As soon as I'd fail, I'd start doing burpees until I was burned out and finish the last overheads. I actually did 21 shoulder to overheads. I thought I did not get locked out on #18, after film review it would have counted.

November 22nd, 2010

Rest Day.

November 23rd, 2010

Strength:

Back Squat 5-5-5

295/305/315

then....

4 rounds for time of:

Run 400m

50 Squats

9:23

Nothing to strategize in this workout. Pretty simple. Just fight through the lactic acid build-up. My goal was to get all squats unbroken. 45 second PR. Yay!

November 24th, 2010

"Fran"

21-15-9 reps for time of:

Thrusters, 95 #

Pullups

2:18

PR was 2:25

Last time I completed Fran was during our challenge in January, so I was very excited to see where I was at. I even recruited Tyler to endure the pain with me. Thanks dude! My legs were shot from yesterday's WOD, so I was a little nervous about how'd it would go. It went pretty well. Last time I had to drop off the bar on Pullups twice, so my goal was to get those unbroken. Unbroken all the way through. Thrusters did not feel as solid as last time, but I plowed through them. I'm really excited about a 7 second PR. I left for Thanksgiving in North Platte that afternoon and said goooodbye to healthy eating!

November 25th, 2010

Thanksgiving!

I'm thankful for all of you, turkey, sweet potatoes with brown sugar and Branders of course!

November 26th, 2010

Strength:

Back Squat 3-3-3

315/335/355

then....

"Nutts"

10 HSPU

15 Deadlifts, 250#

25 Box Jumps, 30" box

50 Pullups

100 Wall-ball shots, 20# ball, 10' target

200 Double-unders

400m run holding a 45# plate

17:45

Whoa Nelly! This workout started out as a sprint and ended in survival. The double-unders coupled with wall-ball shots made it nearly impossible to string any DU's together. I felt like the majority of the WOD was spent on those, then.....the 400m run with the plate felt like a 20 mile run. The first 50-70 meters was spent walking, getting my legs back and figuring out a good position to hold the plate. Good day. That afternoon I had a great time watching the Huskers dominate the Buffaloes with Cole.

November 27th, 2010

Double-Day! Yay!

WOD #1

"Arnie"

Using a 2 pood Kettlebell

21 Turkish Get-ups, Right Arm

50 Kettlebell Swings

21 Overhead Squats, Left Arm

50 Kettlebell Swings

21 Overhead Squats, Right Arm

50 Kettlebell Swings

21 Turkish Get-ups, Left Arm

27:23

then....

Afternoon WOD#2

3 rounds for time of:

Accumulate 60 seconds L-sit

30 Good mornings, 45# bar

60 Wall-ball situps

30 Back Extensions, holding 25# plate

21:34

The only thing I'm gonna say about Arnie is try it. Awesome WOD. Looks somewhat harmless, then it punches you straight in the. The last round of Turkish Get-ups is the worst thing you will ever do. I was very happy with my time. WOD #2 was a good core blaster. Held 45 seconds and 15 seconds on L-sit on the first round. 2nd round was broken up into 10 second increments, then round 3 was broken into 3-5 second increments. The rest unbroken.

November 28th, 2010

Strength WOD:

Weighted Ring Dips 3-3-3

55/70/88

and

Weighted Chest to Bar Pullups 3-3-3

45/55/70

then...

"The Seven"

7 rounds for time of:

7 HSPU

7 Thrusters, 135#

7 Knee-t0-elbows

7 Deadlifts, 245#

7 Burpees

7 Kettle-bell swings

7 Pullups

23:39

Looks innocent. Is tougher than hell. Aaron Harris enjoyed it with me also. My legs were tired from yesterdays double day and felt like I should have had more 'go' juice, but it wasn't there. The 135# thrusters were the deal breaker. Even 95# thrusters would have made a huge difference. Overall I'm happy with my time. I've been in the 20 minute range for a lot of WOD's lately! I'll be relieved to see some shorter ones in the next week or so!

2010-11-17T15:11:00.000-08:00

"Karen"

150 Wall-Balls for time

4:48

2010-11-16T17:48:00.000-08:00

Hey Folks!

Wow! I can't believe it's been almost a month since I posted! I've been busy putting The "Girls" Affiliate Challenge together, so....not much free time...please don't be mad! Anyway, the atmosphere in the gym has been spectacular! We've had a ton of new members and everyon has stepped it up to a new level! Great work! I seriously can't wait to see all of you kick ass at Sectionals. It's gonna be f***ing epic!

I'm not going to babble about a whole month of training, but I will update you on how recent workouts have been going. As many of you know I headed to Colorado to Elk hunt with pops. It was great to get away. I was really able to clear my mind and come back motivated to train hard. Generally my dad and I were in the mountains listening for bugles before sun-up. It was awesome! I had the opportunity to workout at CrossFit Durango and CrossFit Agoge while I was there. They were both very welcoming and outstanding places to workout. I very much appreciate them letting me workout there.

So....the jist of my training goes like this: My oly lifting has improved, my met-cons have improved, my pure strength/powerlifting has gotten worse. This is not necessarily a bad thing. To be honest with you, my oly lifting needed work, so I worked on it hard-core. It got better...a plus. I had been feeling doggy in met-cons, so I changed my diet, they improved....a plus. I feel much better balanced then I did a couple months ago.

Since I haven't posted for awhile, I'll just update ya on workouts for the last week.

Tuesday, November 16th, 2010

Fire-breather WOD:
40 Double Unders
30 Wall-Balls
20 Ring Dips
30 Double Unders
20 Wall-balls
10 Ring Dips
20 Double Unders
5 Ring Dips

4:02

I wasn't able to do it on Friday, so I made it up at work today. I had a triple WOD day yesterday and "Eva" tomorrow, so I figured this would be a good 'sprint' for the day.

Monday, November 15th, 2010

Triple Day:

I started the day with CrossFit Total. I was very disappointed with my efforts. To be honest with you, I didn't track my total. I know I was below my PR significantly, so I didnt record anything, however it has prompted me to start Max Effort Black Box this week.

"Karen"
150 Wall-Balls for time:

4:48 (Video to coming soon)

then...

Afternoon WOD:
4 rounds for time of:
350 lb Deadlift, 10 reps
100 ft, One-arm overhead lunges, 35 lbs (alternate arms at 50 ft)
3 rope climbs

15:09

I was very happy with "Karen". I've only done this WOD once before (in August 2009, before we opened the box), all we had was a 14# medicine ball. This was actually my first Rx'd "Karen". Rough. Fun. I have a sick sense of humor. My goal with WOD #3 was to throw together a good, heavy/gymnastic/awkard WOD.

Sunday, November 14th, 2010

Rest Day

Saturday, November 13th, 2010

WOD #1
5 muscle-ups
10 Power Cleans, 10 reps
250m run

13:39

then...

Max Effort Overhead Squat
275 lbs

I didn't feel good at all in WOD #1. Not sure what my deal was I just felt exhausted from the beginning. I lacked 'go' juice. I'd like a do-over on that one. I'm trying to do more heavy lifting immediately after a met-con, so I waited 10 minutes post met-con to find a 1RM on OHS. I'm trying to change it up, "Unkown and Unknowable". You never know, we may be asked to find a 1 RM post met-con in competition, it's nice to know your limits when your tired. 275 is a 50 lb PR for me. I attempted 295, couldn't get it locked out overhead.

Friday, November 12th, 2010

WOD:
7 rounds for time of:
10 HSPU
10 Dumbbell Squat Cleans, 45# Dumbbells
10 L-pullups

20:38

The workout Rx'd asks for 45#. The gym only has 35# dumbbells, so I decided to do this one at work. With 3 of my least favorite exercises in this workout, I was not excited about it at all. I thought I completely bombed it. Turns out I didn't do too bad. I ranked fairly well on Beyond the Whiteboard, so I walked away happy. HSPU went well, unbroken through 5 rounds. DB squat cleans unbroken through all 7 rounds. L-pullups were weak, unbroken for rounds 1 and 2, then progessively worse as the workout went on, finished round 7 doing singles.

Thursday, November 12th, 2010

WOD:
"Barbara"
5 rounds, each for time of:
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest precisely 3 minutes

12:57

2:20/2:22/2:28/2:57/2:50

I hate "Barbara" it makes me sick to think about her, but the WOD went well. 56 seconds faster than last time, I'm happy to see improvement.

Everyone keep up the hard work! It will pay off! Don't forget about The "Girls" Affiliate Challenge.

Hey Peeps!

2010-11-15T18:48:00.001-08:00

Hey everyone, I'm back from vacay! I post some highlights from the trip and my recent training soon! It's great to be back. I missed ya'll.

2010-10-21T12:58:00.000-07:00

What up Soldier Boys and Girls!?

It's been a wonderful week at the gym. Our first fire-breather workout was awesome. Rob put together an awesome combo using our 'balls'. Once again his 'innocent' looking workouts turned out to be devilish. Week #2 was even worse. Ya'll need to ride him hard. With our fire-breather WOD's we'd like to starting asking for donations. These donations don't have to be much, maybe $5 or $10 a week, just something we can throw in for travel expenses to sectionals and regionals. You will all benefit from it in the long run.

Not much going on this week. Training has been going well. I've fallen off my diet a little bit this week, mostly because of being at the fire station. I always tend to eat worse there. For the most part on-duty days count as my cheat days.

Training:

Saturday, October 16th, 2010

WOD:

Filthy Fifty:

50 Box Jumps, 50 Jumping Pullups, 50 Kettlebell swings, 50 Walking Lunges, 50 Knee-t0-elbows, 50 push-press, 50 back extension, 50 wall-ball, 50 burpees, 50 double unders.

Time: 15:38

Previous PR: 17:40

Great morning with Tyler, Angela and Rob! It's always more fun to workout with friends, they definitely pushed me to the limits. Tyler put up an un-real 14: something. Incredible! Nice work. Angela hit a sub-20, a PR, and Rob PR'd by ton too. It was a really inspiring day! Thanks again guys, let's keep the Saturday morning thing a tradition.

Sunday, October 17th, 2010

WOD:

McGhee

30 minute AMRAP of: 275# Deadlift, 5 reps/13 Hand-Release pushups/9 Box Jumps, 24"

Score: 23 rounds

Holy schmole! That was a long workout! Especially after Filthy Fifty yesterday! McGhee is a pesky little WOD. The rep scheme tricks you into sprinting, however it's such a long AMRAP you need to pace yourself. I like to present long AMRAPs in this manner: How long does it take to run 5 to 6 miles? Normally 30 to 40 minutes, right? Now, would you take off sprinting at the beginning of a 5 mile run? No, because you'd have nothing left to finish the run. You would pace yourself. Same thing with a 30 minute AMRAP, there is no reason to 'sprint' in the first 5 minutes because you won't be able to finish. I approached this one with a steady pace, consistent, but not a blazing speed. It paid off for me today. I was shooting for 21 to 23 rounds. Very good WOD.

Monday, Octover 18th, 2010

WOD:

4 rounds for time of:

500m row, rest 3 minutes

Times: 1:23/1:31/1:39/1:35

Holy mother trucker! That was way harder than I expected! My recovery time was ridiculous! I didn't feel safe to drive home for 30 minutes. Wobbly, wobbly legs. I contemplated doing another WOD today, but my legs were shot from Filthy Fifty, McGhee and this WOD, so I figured it would be best to recover.

Tuesday, October 19th, 2010

Morning WOD:

12 minute AMRAP of: 3 weighted pullups, 55# DB/Sprint 50 meters/3 ring handstand pushups

Score: 13 rounds + 3 pullups

Afternoon WOD:

One of Robbie's Thrillers

23-17-11 reps of: 225# Back squat/Ring pullups (chest to rings)

7:41

It's been a while since I've hit a double day and my legs have felt pretty damn good, so 'whamy' I did two today. The first WOD was fun as hell! I've been working on ring handstand pushups, so I was excited to see how my production for the WOD would translate. The most challenging aspect of ring HSPU is transitioning into the vertical position. My focus was getting into the rings efficiently. I didn't want to flop around wasting time trying to get balanced. The WOD went very well for me. I did not miss a single transition. Rob's WOD in the afternoon wasn't nearly as bad as it looked. The squats went well. The hardest part was the ring pullups. I had to break those up way more than expected.

Wednesday, October 19th, 2010

On duty. Needed a rest day. Nutrition was horrific. Ice cream, mmmmmmmmm.

Thursday, October 20th, 2010

Morning WOD:

One clean every minute on the minute for 15 minutes

265/275/285/295/305/315(f)/315/320(f)/320(f)/275/285/295 (f)/275/275/275

Highest load: 315#

Lowest load: 265#

Afternoon WOD:

3 rounds for time of: 100 ft lunges/50 squats/25 back extension

Time: 6:12

The clean workout was awesome opossum. I PR'd by 15 lbs! Good day. Nuff said.

Friday, October 21st, 2010

WOD:

3 rounds for time of: 15 Hang power cleans/15 burpees

Time: 3:34

I was at work today. For some odd reason my 'go' juice is a little off at work, which is not all bad. It's good to workout in unfamiliar and uncomfortable environments, I figure in the long run it's making me a better CrossFitter.

Saturday, October 22nd, 2010

WOD:

STUPID ASS ROB's BEAR CRAWL 'APLOOZA (Fire-breather WOD):

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: 95# Overhead Squat/Burpees/Pullups

Time: 23:16

Bear Crawl to each station up to rep #10, no bear crawl on the ladder back down. I don't even want to talk about this workout. For those of you who did it, I'm sure you understand. I attempted to sprint in the beginning. Bad choice. Tyler killed this one. Not sure what his time was, but he smoked it! Good work Saturday morning WOD Killa's.

2010-10-14T12:27:00.000-07:00

Hello Fire-breathers and breathettes! Time to start rockin' it for Sectionals! Fire-breather week started yesterday! I'm pumped for it. I can't wait to see what Robbie D has in store for us in the next few months. It will be a lot of fun.

Good news! I figured out how to post videos! See below. It was basically just a test video. I'll post more.

Sorry, no food pics this week. I need to start getting some variety. I get hooked on two or three meals and eat them day after day. If you have any Zoleo meal ideas please feel free to post them. I'm always willing to try something new.

Brandi sent me a neat quote the other day. If you've been in the gym the last couple days you've probably seen it on the whiteboard. Personally, I think it's da shiznit:

OUR ONLY RESPONSIBILITY IN THIS LIFE
IS TO LIVE THE LIFE
WE WERE MEANT TO LIVE.

TO FIND OUR DESTINY
AND LIVE OUR DREAMS.

WHEN WE ARE ON THE RIGHT PATH
THE WRONG DOORS WILL CLOSE
THE RIGHT DOORS WILL OPEN
THE MOON AND STARS WILL ALIGN
AND OUR PASSION WILL GUIDE US.

LISTEN TO YOUR SOUL
DO WHAT YOU LOVE
YOUR DESTINY IS WAITING.

On to training. I'm on Kelly days this week. It's awesome. I'm sure you are jealous, but they are much needed. I've been able to get some good workouts in the last couple of weeks. My favorite was the Market-to-Market. CFL put together a team who dominated! Good work guys.

Saturday, October 9th, 2010

WOD:
Market-to-Market Relay
As a team of 8 run 86 miles for time:
From the Old Market in Omaha, NE to the Hay Market in Lincoln, NE
Only one teammate is allowed to run at any given time.

Team CrossFit Lincoln:
Tanya Gifford
Steve Brown
Mike Satorie
Josh Johnson
Cole Henn
Phil Kniep
Angela Lefler
Laura-Leigh Norris

Time: 10 hours 45 minutes

Market-to-Market was brutal, but so much fun. The whole thing went way faster than I thought and was kind of crazy trying to get to check point to check point, dodging runners and other drivers, way cool. It was neat to see how your body reacted to a 12-hour interval run. Mine reacted sorely.

Sunday, October 10th, 2010

Yep, I did a workout the day after Market-to-Market. I was hoping to loosen up those stiff legs.

WOD:
135lb Back squat, 20 reps
20 yard Handstand walk

12:10 rx'd

Yes, rx'd! I taught myself how to handstand walk a few days ago knowing this WOD was coming up (I hate scaling workouts). Not being able to do a skill really bothers me. I was hell-bent to do it Rx'd, so I watched some videos and practiced. The last time I attempted this WOD Brandi had to hold my legs up. It was not the prettiest Handstand Walks in the world, but I did beat Rob Orlando, so I'm super-duper excited.

Monday, October 11th, 2010

My legs were still wrecked from Market-to-Market, I was at work, and decided to rest. I stretched for about an hour and called it a day.

Tuesday, October 12th, 2010

WOD:
"Erin"
5 rounds for time of:
15 Split Cleans, 35 lbs
21 Pull-ups

10:09 This was a PR for me by 55 seconds.

My legs were still not fully recovered, but like I always say "I'll take a PR".

Wednesday, October 13th, 2010

Rob and I decided I should take a crack at the USAW/CrossFit Open to see where I'd stand up, so I did the whole sha-bang.

WOD:
USAW/CrossFit
Open Snatch 1RM (only 3 attempts)
Clean and Jerk 1 RM (only 3 attempts)

and 10 minute AMRAP of:
6 Squat Cleans
12 Pullups
24 Double-unders

Results: In the 94 kilo division at 90 kilos:
Snatch-98 kilos
C & J-125 kilos
Metcon-294 reps (7 full rounds)
Total Score-517

I would have finished 2nd place in the 94 kilo weight division behind Matt Chan. The met-con brought my score up a ton. I made my first attempt at Snatch of 215 lbs, missed my 2nd and 3rd attempts at 225 lbs. PR is 225. I made my first attempt at C & J at Clean of 275, misssed 290 on my 2nd and 3rd attempts. Clean and Jerk frustrated me the most. I'm normally bang on for a clean under 300 lbs, but I missed it on the 2nd and 3rd attempt. Not a good day for my Oly Lifts. I did the Met-con about two weeks ago and finished with 6 rounds, 6 cleans and 12 pullups. So finishing with 7 full rounds makes me happy. The last 24 double-unders brought me way up in scoring.

Thursday, October 14th, 2010

Morning WOD:

Snatch Balance 1-1-1-1-1-1-1

155/175/185/205/225/245 (f)/235 (f)

then...

10x30 second Hill sprints
Rest 2 minutes between rounds

then...

Fire-Breather WOD:
3 Rounds for time of:
30 Wall balls 20#
200m Wall ball run 20#
10 Wall ball pullups 20#

9:05

I rode the catch down a little too much.

2010-10-08T13:36:00.000-07:00

5-Block Paleo Spaghetti

7.5 oz of ground pork sausage

1 cup tomato sauce

3 cups of spaghetti squash

15 Almonds

1.5 oz of ground pork sausage = 1 block protein

.5 cup tomato sauce = 1 block carbs

1 cup spaghetti squash = 1 block carbs

3 almonds = 1 block fats

Hello WODster's!

Hope everything is well in WODville. There has been some fun ones lately! A few strength workouts, inter-mixed with some short sprinters. I have a feeling next week there may be a few chippers in the mix. I'm sure you can't wait to find out!

"Perfection is not attainable, but if we chase perfection we can catch excellence." Vince Lombardi.

I've been really happy with my WODs lately. My diet and mobility stuff have made a huge difference. Honestly I wish Sectionals were tomorrow. I'm getting really excited about it. I still have a ton to work on, but I'm ready, feel super good and hope I can keep it going for the next few months. Sectionals will be here soon!

Last couple of days have been fun. I've inter-mixed some of our programming with some stuff Rob has been putting together. He's been doing an excellent job. There is a good mix of fundamentals and really odd stuff, I'm hitting them hard, but don't feel like I'm over-training at all. It's been a good balance.

Wednesday, October 4th, 2010

WOD:

Overhead Squat

5-5-5-5-5

165/185/200/215/225

then.....

5 Tire flips

10 Sledgehammer swings (switching hands on each swing)

10 Tire jumps

5 Tire flips

20 Sledgehammer swings

20 Tire jumps

5 Tire flips

30 Sledgehammer swings

30 Tire jumps

5 Tire flips

3:40

F%^$&#$ YEAH on the Overhead Squats! My previous 1RM max on OHS was 225! Got it for 5 today! I was so stoked....I had to text anyone who would care i.e., Brandi : ). Robbie D. programmed #2. It was a great sprinter. Switching hands for the swings was great for concentration, and believe it or not, jumping on those 16" tires was pretty damn hard. It's pretty springy, so I had to really concentrate on where I landed. Great one to work on handling awkward objects.

Tuesday, October 5th, 2010

I was on the Medic Unit at work, so I took an active rest day. Stretched, etc.

Wednesday, October 6th, 2010

Skill Work:

Turkish Get-ups w/Barbell

6-6-6-6-6

45/65/75/85/95

then...

WOD:

Row 500m

150 Double-unders

50 Burpees

6:37

Rob loaded me up with some turkish get-up work before the WOD. Great thinking on his part. I have never done get-ups with a barbell. I was delighted with 95 lbs for the final set. I paid for it in the WOD. I felt great, but I could tell I had just blown up my shoulders. They were the first to fail during my double-unders. Tried to keep a 1:35-1:40 pace on the row, I hit 116 unbroken double-unders, finished the last 34 in second set. Then rocked out burpees with as little rest as possible. Burpees suck. I hate you burpee! I really liked that one. It was fun.

Thursday, October 7th, 2010

At work. It's usually hard to get motivated to workout at work. The atmosphere at the gym gets you fired up, but I've been looking forward to this workout forever. I just wanted to murder it, so it was easy for me to get pumped up for it.

WOD:

5 rounds for time of:

155 lb Deadlift, 12 reps

155 lb Hang Power Clean, 9 reps

155 lb Push Jerk, 6 reps

5:15

Previous PR: 7:15

Jason Khalipa: 6:15

Yay! It feels good to demolish a benchmark workout. It means the training and hard work is paying off.

Friday, October 8th, 2010

Techniquely I'm taking an active rest day today, because Market to Market is tomorrow and I don't want to let my team down, however, I let my self down a few weeks ago on 30 muscle-ups for time so I re-tested it.

Skill Work:

6 rounds of:

40 foot Handstand Walk

Active rest day WOD:

30 Muscle ups for time:

6:53

Previous PR: 8:38 or something like that. A few weeks ago I started this WOD with a bad attitude and puked out a miserable 11:43. Very disappointing. I'm the first to admit that muscle-ups are not my strong suit. Muscle-ups are a pesky little scoundrel for me. Sometimes I can just blow them out of the water, other times I'll struggle. It really depends on my attitude going into the workout. I can rip through 15-20 muscle-ups without a problem then I hit a wall. Stick a fork in me I'm done. I'm happy with 6:53. It's not the most blazing time in the gym, but it's almost a 2 minute PR, and a hell of a lot better than 11:43. I'm not too worried I can still hold my own in muscle-up workouts, they are just something that is very humbling and deserve to be worked on more and more.

BIG CAPITAL LETTERS:

WE WILL BE STARTING FIREBREATHER FRIDAYS ON OCTOBER 15TH, AT 630 PM. ANYONE INTERESTED IN COMPETING IN SECTIONALS IS INVITED TO ATTEND.

I'd like to get a group of 15-20 CrossFitters' together to get used to the competition atmosphere. It's totally different competing than hitting a WOD with a few friends at the gym. Please let me know if you're interested.

2010-10-03T18:23:00.000-07:00

Hello pukies and pukettes!

I hope the weekend went well! We had a group of CFL'ers head down to Omaha to watch James Harrington fight on Friday night. From what I hear everyone had a great time! I totally wish I could have been there. Kim Smith and Brett Powers will be moving to New Orleans soon, so please wish them well if you see them. Katie "Danger" Schmitz just finished her last WOD at CFL before heading to Arizona. Good Luck Katie! We are all proud of you! Keep working hard.

Today's post will probably be short and sweet. I'll get you caught up on workouts from the last few days, then you can be on your way. I've had a great week of training the last week or so. I can directly relate it to changing my diet.

Wednesday, September 29th, 2010
10 DB Clean & Jerk 70# Dumbbells
1 Weighted Pullup 70# Dumbbell
9 DB C&J
2 Weighted Pullup
8 DB C&J
3 Weighted Pullup
7 DB C&J
4 Weighted Pullup
6 DB C&J
5 Weighted Pullup
5 DB C&J
6 Weighted Pullup
4 DB C&J
7 Weighted Pullup
3 DB C&J
8 Weighted Pullup
2 DB C&J
9 Weighted Pullup
1 DB C&J
10 Weighted Pullup

25:24

Wow! That workout was intense! Way harder than I expected. The DB clean and jerks were awesome. What I mean by awesome, 'suck-fest'. The workout actually got easier as it went, but I was completely smoked by the end. I was happy with my time. It's the heaviest I've ever used for DB Clean and Jerks. Great to work on them.

Thursday, September 30th, 2010

Morning WOD:
Split Jerk 7x1
225/245/265(f)/275/295/305/315
Previous PR: 285#

then...

AFternoon WOD:
USAW/CrossFit Open Metcon:
10 minute AMRAP of:
6 Squat Cleans 121 lbs
12 Pullups
24 Double unders

6 rounds plus 6 squat cleans, 12 pullups

Completely siked about the 315# Split Jerk! Almost a 30# PR. 'Nough said.

The second workout was a grip hater. It involved 2 pulling/grip intensive exercises: the clean and pullups, and after yesterdays super heavy pullup workout my pull-ups did not exist. The squat cleans were butter and the double unders were not bad, but I was hoping for 7 rounds or more. However, my score stands with some of the best at USAW/CrossFit open. I would have loved to compete there. I may try it again in a couple weeks.

Friday, October 1st, 2010
Rest day!

Saturday, October 2nd, 2010

WOD:
Tabata Something Else
8 rounds for reps of each of the following exercises of 20 seconds of work, 10 seconds rest:
Pullups
Pushups
Situps
Squats

Score: 515 reps

Previous PR: 482 reps

Good day!

Sunday, October 3rd, 2010

WOD:
1900m run (6:21)
Rest 3 minutes
1420m run (4:45)
Rest 2 minutes
960m run (3:05)
Rest 1 minute
460m run (1:15)

So why do I have such odd numbers for distances? I was at work and our track is like .3 of a mile so my lap schemes made the distances goofy. I decided to go long instead of short. The workout prescribed was a 1600m run/1200m run/800m run/400m run. I felt really good! What's even more crazy is I haven't ran other than practicing my pose running at moderate intensity and my times were great! I ran 1440 meters at regionals in 4:35, so I'm super stoked about my 1420 meter time, 3 minutes after a 1900m run. Like I said I felt great.

With the Market-to-Market relay coming up, I've heard too many CrossFitters' freaking out because they haven't been 'running' to get ready for it. GOOD NEWS people, you don't have to! I've been trying to pass on this information for quite sometime, but nobody seems to believe me. I've been asked multiple times "how do you keep your 5k and 10k times, so low?" My answer is "CrossFit. I only run when the WOD calls for it". The entire concept of CrossFit = Less Volume, More Results". LSD (Long, Slow Distance)is a terrible disease. There is no reason to come to CrossFit, then go out and run 3 or more miles. It's unecessary, folks. Anaerobic exercise, A.K.A CrossFit type exercises, will carry over to aerobic exercise, however, aerobic will not carry over to anaerobic. If you feel it necessary to train more, follow the CrossFit Endurance site (less volume, better results). As we learned in our CrossFit endurance certification, CrossFit WODs come first, endurance WOD's are second. Keep your endurance workouts, short and intense, stay away from LSD.

For you Endurance Junkies, I challenge you test your 5k/10k/mile this week, follow our programming and follow the CrossFit Endurance site for a month, then retest. Watch your times drop!

Check out this link on the Effects of Moderate-Intensity Endurance and High Intensity Intermittent Training on Anaerobic Capacity and VO2 Max

http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html

Fight Gone Bad was...Good!

2010-09-22T18:22:00.000-07:00

Ok, so everyone should be over the FGB5 hangover and feeling good now. The fundraiser went exceptionally well. We had 29 total participants, 5 or 6 from Chris Wilson's crew in Bellevue and a couple from Omaha. Thank you guys so much for coming! There were some incredible numbers put up and a crap-load of PR's. Thank you to everyone who helped clean, set-up and organize. You guys really are the best of the best! Looks like FGB5 raised over 1.4 million dollars! Nice work.

Saturday, September 25th, 2010

WOD:

Fight Gone Bad

Score: 484

Previous PR: 438

Super stoked about my score Saturday! I actually didn't believe Troy, so I scored it myself. Turns out he's actually decent at math. I didn't really strategize on this workout at all. I just gave it everything I had and tried to minimize break time during the 1 minute stations. 500 is possible. I stopped a couple of times early to transition, all I would need is another couple of reps per station to get it. Next time I 'spose. It will be incredibly difficult to replicate the atmosphere. Just having the crowd there was good for 20 extra reps.

I'm starting to really love eating Zoleo. Measuring is not the most fun, but I try to pretend that I'm FUELING body with Jet fuel. I know there are a lot of people who shrug off good nutrition. It is not just to KILL WODs. It also gives your body energy throughout the day so you can be more productive. Your body is just like a car, if you put crappy watered-down fuel in it everyday, it's gonna spurt and sputter and run like crap. Although it is getting you where you want to go at the moment, after awhile, say 100,000 miles it will die an early death. If you take care of it, your car has an extra 200 or 300,000 miles in it. Your car also runs more efficiently and gets better gas mileage with good fuel. When running on crap you have to re-fuel more often and get terrible gas mileage. Make sense? Processed and sugary foods are equal to watered down fuel. Take care of your body now so you can spend those extra 100 to 200,000 miles watching your kids and you're grand-kids grow up and get married and live long happy lives. To be truthful, when you're not there, you're forgotten. Leave your mark, Don't be Forgotten!

5-Block Zoleo supper. 7.5 ounces of salmon, marinated in Olive oil, garlic salt and pepper. 3 cups of green beans, 1 cup of strawberries, 1/2 cup of grapes, 15 almonds and if you look closely my toes.

1.5 ounces of salmon = 1 block of protein

1 cup of green beans = 1 block of carbs

1 cup of strawberries = 1 block of carbs

1/2 cup of grapes = 1 block of carbs

3 almonds = 1 block of fats

Sunday, September 26th, 2010

WOD:

Thrusters 7x3

185/205/225/235/245 (f)/245x1)

then....

15-12-9 of:

L-pullups

Kettlebell swings 2 pood

4:59

Check out this video! Look closely, there may be a guy in there you know!

http://www.youtube.com/watch?v=XI2O5jF0cFU

Monday, September 27th, 2010

WOD:

Active Rest Day!

Worked on Pose Running

5x3 Tall Cleans (working on form and technique)

3x15 of:

Back Extension

GHD Situp

CTB Pullups

One-legged Squats

With 3 minutes rest between each set

Tuesday, September 28th, 2010

Morning WOD:

5 rounds for time of:

40 Double unders

30 Box Jumps

20 Kettlebell swings 1.5 pood

10:24

Previous PR: 10:08

Afternoon WOD:

"Jumbo Grace"

30 Clean and Jerks, 185 lbs

3:20

It was a great workout day! I was super happy with the first one. I've been focusing more on my double-unders lately, so my goal was to hit them unbroken. Goal accomplished! Although I was a smidge slower than last time, I really wanted to focus on the DU's today, so It was worth the time lapse. Still a smoker of a workout.

The afternoon WOD was programmed Robbie D. When he told me what it was I wanted to kick dirt in his face, but after some thought I figured it would be fun. Very happy with the time. Gotta run to Kim's going away party. Later Gaters!

Nutrition/Zoleo

2010-09-22T09:52:00.000-07:00

Hey! I figured out how to upload pictures! Yay!

If you guys remember a few days ago I told you I was going to start concentrating on eating a zone/paleo diet, so I figured, what the h-e-double hockey sticks, I would show ya what I'm eating! In the CrossFit realm zone + paleo = the zoleo diet. Essentially it consists of using zone food proportions using paleo-type foods. The zone diet breaks each meal into blocks, so that you can get an equal amount of protein, carbs and fats in your diet. The theory is to reduce insulin spikes, etc, in your diet. Check out the Zone and Paleo section of our blog to find out more. Any-who, I would be considered a 5 block diet athlete based on my size/weight and physical activity, so every meal I need to eat 5 blocks of protein, 5 blocks of carbohydrates and 5 blocks of fat. I will need to eat this ratio for all of my meals with a 2 or 3 block snack in the afternoon. It sounds complicated, but if you do some research it is actually pretty simple. You can find a table with zone blocks here:

http://www.mitymous.net/weights/zoneblox.htm

Above is a 5 block lunch, which includes 5 oz of pork, 24 asparagus spears, 2/3 cup sweet potato sprinkled in cinnamon, 1/2 cup of blueberries and 15 almonds.

1 oz pork = 1 protein block

12 asparagus spears = 1 carb block

1/3 cup sweet potato = 1 carb block

1/2 cup blueberries = 1 carb block

3 almonds = 1 fat block

It sucks measuring but after a week or so you figure out how much you can have without a scale or measuring cups. I starting hitting zoleo hard about 3 days ago and can already feel a huge difference in my energy levels. I definitely was way high on my protein to carbs ratio.

On to training. I'm on kelly days, so I plan to hit workouts hard. I prefer to get more double workouts on kelly days because I can rest and maintain a more steady sleep schedule.

Tuesday's WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:

CTB Pullups

30 in. Box Jumps

GHD Situps

6:11

then...

3 rounds for time of:

10 Deadlifts, 275#

50 Double-unders

4:11

My PR is 3:44

I was super-pumped about the results of workout #1! I've been neglecting CTB pullups for awhile and was really looking forward to this one. My plan was to sprint. With the low reps and exercises I expected to be somewhere in the sub-10 minute range. Anything under a 12 minute time frame I can sprint without a whole lot trouble. Anything over 13 minutes is normally a pacer type workout. I was not super-pumped with my time on workout #2. I wasn't planning to do two workouts yesterday because I did not sleep the night before at work, however, everyone at the evening workouts killed it and got me pumped to do it too. After only an hour and a half recovery from workout #1, I tried my hand at #2. My goal was 2:42, which was posted by Tyler Schirm. I flew through the first two rounds and started my last set of double-unders at 2:13. Normally, I can hit 50 double-unders in less than 30 seconds, so I felt pretty good with where I was sitting, then I hit a wall. I could tell I had just done a workout prior to that. I could barely jump my legs were so shot. Everyone there could probably tell I was just a little frustrated (the jump-rope flew across the gym more than once). Sorry guys. Rob had to remind me that there will be good days and bad days in CrossFit.

I hope you guys are having a great week. If you have any questions about anything, let me know!

Don't forget FGB 5 is Saturday at 930 am. Be there or be square!

2010-09-18T18:37:00.000-07:00

What up peeps and peepettes! After 3 months of not posting it's time to get back on the horse! As many of you know some ownership changes have been made at CFL. Things have been busy getting it all organized, so I haven't kept up on the posts.

Thank all you guys for coming over last night for Brandi and I's house-warming party. It was super duper fun and I managed to cough up cinnamon all night long. Ha. Ha. Thank you to everyone who attended. It continues to amaze me at the quality of people we have at CFL. You are great. I'm proud to have all of you as friends.

The gym has really been flourishing. I'm sure many of you have noticed, especially in the evenings. We've seen many new faces and the veterans have been great about helping the new members figure out "the ropes".

Training has been going pretty good. Work has been super busy lately and I have not been able to get the sleep required to hit some of my WODs as hard as I'd like. I've been pretty sporadic at killing WODs and sucking them up. I've only been hitting 1 to 2 double WODs per week. I'd like to get up to 3. Rob has been programming some kick-ass workouts for me. They are super-fun and challenging. He comes up with some stuff you'd never dream of. It's pretty cool to have that kind of resource. I've changed my routine a ton since last time I've blogged. After having some lower back issues and tight shoulders I've come to the realization that I need to work on mobility and flexibility a lot more. I spend 20-30 minutes stretching everyday before I workout. I know I still need to spend more time on it but it's a start. Check out mobilitywod.com, it has everything you need to get started. My snatch PR has gone up by 30 lbs, which I can credit to mobility wod and Vanbeeks lifting seminar. I've also been dealing with some major fatique issues throughout the day, so I'm trying a zone-paleo approach to my diet. I found out that my protein/fat intake has been super high and my carbohydrates (fruits and veggies) intake has been too low. I'm testing out a 5-6 block diet. I hate measuring, but I've already noticed difference in my energy levels.

Yesterday's WODs
Deadlift 7x1
405/425/445/455/465/485/315x3

then...

For time:
Row 1k
50 one-arm squat snatches (35 lb KB)
Row 750m
35 one-arm squat snatches
Row 500m
20 one-arm squat snatches

Alternating arms.
19:37

about 3 hours later...

One of Rob's killers:
3 rounds for time of:
3 lengths across the pull-up bar of touch toes-to-bar/monkey swing to next bar
8 Squat snatches 155 lbs

11:something (Rob correct me...I can't remember what the time was.)

I felt good with today's workouts. I stayed light with my deadlifts today. I wanted to work on form and technique. I hit a PR a few weeks ago, so I felt fine with staying light, plus I wanted to hit the metcon super hard. I've never done one-arm squat snatches, so I was a little worried about how'd they would go. I figured sub 20 minutes would be a good time. It went well I'm happy with it. It's hard to say where you'd be without doing the movement. Rob's workout was a forearm blaster! Holy s***! I completely underestimated it! It's exactly what I needed. Good day.

September 18th, 2010

I'm at the fire station today. It's usually pretty laid-back on Saturdays'. I worked on some lessons and prepped to watch the Huskers demolish the Huskies! We've only ran a few calls today but the day has gone fast.

Team WOD...

2010-06-22T18:37:00.000-07:00

Saturday, June 19th, 2010

I was on the engine Friday night. We only had a one call during the night, so I was pretty well rested for Saturday. I coached the team WOD in the morning. Team WODs are my favorite. They are fun to create and even more fun to watch. Most members do not want to let their teammates down and there seems to be an extra sense of competition in the gym. Today was the Final Affiliate WOD from the North Central Regionals. I've been wanting to implement it since getting back from regionals. On paper it looks brutal, but between four teammates, it didn't sound like it was too bad. We had four guys and four girls show up for the workout, so I gave them the choice of Guys vs. Girls. Naturally they chose to do it. Girls came out on top. Great job, Angela, Brandi, Laura-Leigh and Dawn, you guys rocked it.

Afterwards I opted to do a workout with.

WOD:
Row 2k
50 Wallballs 20 lbs + 20 lb weight vest
Row 1k
35 Wallballs 20 lbs + 20 lb weight vest
Row 500m
20 Wallballs 20lbs + 20 lb weight vest

19:00

Mikko Salo 16:17 (w/o weight vest)/Rob Shaffer 18:58 (w/o weight vest)

All in all, I was extremely happy with this one, especially while wearing a weight vest. I may have been able to push the sub-17 mark without wearing the weight vest. I doubt I would have competed with Mikko Salo, that is an exceptional time. I'd love to workout with him someday. I felt this workout would not be won or lost on the rower. I planned to save a little on the row and spend as little time as possible doing wallballs. I kept a 1:45-1:50 pace throughout the workout, trying to minimize the number of breaks on wallball. I hit 35 wallballs unbroken and cranked out the last 15 before jumping back on the rower. Managed round 2 of wall balls with 1 break and finished the last round unbroken. Thanks, Angela, for pushing me!

The rest of the day was pretty chill. Brandi and I took Gary and mom out to lunch for Fathers' day. We spent the rest of the day relaxing. It was nice to do nothing.

Sunday, June 20th, 2010

Rest Day. Chad and I were on the Medic Unit. Ran 12 calls. No time to workout with very little sleep.

2010-06-19T19:25:00.000-07:00

Friday, June 18th, 2010

On-duty. Engine day. I love the Engine!

Breakfast: Paleo Concoction, Lara Bar

Lunch: Paleo burrito. Hamburger, taco seasoning, salsa, tomatoes, onions wrapped in lettuce.

We had a fairly busy morning at the firehouse. Kelsey came in around 8:30 to cover for me. I went to the chiropractor for one of my many visits. When I returned the crew was outside mowing the lawn. I've been studying for my FAO (Fire Apparatus Operator) certification test in July, so the crew and I headed to Haymarket Park for some pump training. It was super beneficial for me. I hadn't had my hands on the pump much. It was a great learning experience. When we returned Chad and I relaxed a little bit before attempting a workout.

WOD:

3 rounds for time of:

50 Double-unders (wearing SCBA)

21 ring dips (wearing SCBA)

12 squats (wearing SCBA)

10: something

I wasn't sure of the exact time. I was so frustrated by the end I didn't really care. I was just happy to be done.

then....

Canada Regional WOD #4

For time:

50 double-unders

10 burpees

40 double-unders

10 burpees

30 double-unders

10 burpees

20 double-unders

10 burpees

4:18

Michael Fitzgerald 3:24 (4th overall Canada Regionals)

The SCBA in the first WOD weighs about 30 lbs. I've never worn that kind of weight for ring dips, in turn, my ring dips suffer immensely. The first round went fine. Shit hit the fan after round 1. I was only able to string 2 or 3 dips together at a time. The double-unders were just as bad. I was able to stay fairly consistent except the SCBA didn't stay tight and was bouncing all over the place when I'd jump. It would throw off my rhythm and the jump-rope got entangled on all the gadgets the SCBA. Generally it took about 10 or 15 seconds to get the damn thing untangled. The WOD from the beginning was a disaster, so I did another one.

The second WOD went much smoother. I only rested about 5 minutes between the first and second, I wasn't quite as fresh, however, the double-unders went well. Every round unbroken, except the round of 20. Burpees were brutal. There wasn't much left of the legs. I could tell I had just finished a WOD previous to that. Overall I was happy about the work-out. Sub-4 minutes would have been better, but I had just finished an ass-kicker previous to it. I felt like redemption was served.

Post-workout

Apple/whey protein

Supper:

Paleo burrito/with some mixed veggies

Diagnosis

2010-06-18T17:57:00.000-07:00

Wednesday, June 16th, 2010

"No man, for any considerable amount of time, can wear one face to himself and another to the multitude without finally getting bewildered as to which may be the truth." -Nathanial Hawthorne

Rest day. I'm letting the back heal. Back on the medic unit at work.

Thursday, June 17th, 2010

I headed to the gym directly after getting off-duty. It was surprising how busy the gym was for a rest day. My goal was to workout, however, I ended up coaching. I attempted some weighted pull-ups and HSPUs, didn't feel well and proceeded to head home for some breakfast. I wasn't planning to push it too hard today anyway.

Breakfast: Paleo Concoction

A trip to the massage therapist for some myofascial release therapy was in order and another trip to the chiropractor. It was good to get a massage. I haven't been in a couple years. I plan to make it a bi-monthly affair. The last visit to the chiropractor included X-rays and some pain release exercises, including acupuncture. Dr. Tarnick had results of the X-rays today. Good news: I will only have to stay away from heavy-lifting for a few weeks. I should be able to do some light bodyweight metcons. Bad news: Stress fracture to the lowest vertebrae and some displacement of the vertebrae with 32 more visits to the doc.

I absolutely hate that I was injured doing CrossFit. There are way to many false that CrossFit is dangerous. CrossFit is not dangerous. Everything is dangerous. Riding a bike is dangerous, rock-climbing is dangerous, crossing the street is dangerous, driving to the box to work-out is dangerous. My injury cannot be pin-pointed to deadlifts or CrossFit for that matter. It is a condition that resulted from how I'm set-up anatomically. Over the years it has gotten worse and never corrected. The stress fracture may have been derived from numerous activities without being diagnosed, including: college football, accidents, improper lifting techniques prior to CrossFit, etc. With proper coaching and lifting techniques CrossFit is more safe than any exercise or lifting program you can do on your own.

Lunch: Grilled Chicken/mixed veggies/mixed nuts

Mowed the lawn and worked on dishes in the afternoon. Brandi participated in the 400 and 3k relay at the all-comers track meet this afternoon. I headed down to scope it out. Brandi killed her 400. She ran it in 69 seconds! Great job! Only a few seconds off of her college PR! It was a lot of fun to watch. I was a little bummed I didn't participate. Feeling lazy and inspired by the track meet I jetted to the box for a short workout.

WOD:
12 minute AMRAP of:
2 weighted HSPUs (20 lb vest)
4 strict weighted pull-ups (20 lb vest)
20 double-unders (20 lb vest)

10 rounds

Way harder than I expected! I was hoping for 12-14 rounds.

Post Workout: Banana/whey protein

Supper: Grilled Chicken/mixed veggies/mixed nuts and guacamole...molie, molie, molie.

What does it mean to be a Christian Man?

2010-06-17T19:24:00.000-07:00

Tuesday, June 15th, 2010

I've been reading the book "Wild at Heart". It discusses how to live as a Christian Man. When most hear "Christian Man" we think: kind, dutiful, caring, loving,....boring! Mostly the Mister Rodgers type. These are all great qualities, however, John Eldredge, the author believes the qualities of a Christian man include being fierce and passioniate. Christian men are not pussies. We the William Wallace type. I'll share an excerpt from his book. Let me know what you think.

You remember that wild man, Samson? He's got a pretty impressive masculine resume':

killed a lion with his bare hands, pummeled and stripped thirty Philistines when they used his wife against him, and finally after they burned her to death, he killed a thousand men with the jawbone of a donkey. Not a guy to mess with. But did you notice? All those events happened when "the Spirit of the Lord came upon him" (Judges 15:14, emphasis added). Now, let me make one thing clear: I am not advocating a sort of "macho-man" image. I'm not suggesting we all head off to the gym and then to the beach to kick sand

in the faces of some whimpy Pharisees. I am attempting to rescue us from a very, very

mistaken image we have of God--especially of Jesus--and therefore of men as image-

bearers. Dorothy Sayers wrote that the church has "very efficiently pared the claws of the Lion of Judah," making him "a fitting household pet for pale curates and pious old ladies." Is that the God you find in the Bible?

Great stuff....Great book. I suggest everyone one read it. It is seriously the shit.

OK. On to other stuff.

Breakfast: Paleo Concoction

WOD:

Deadlift 3-3-3-1-1-1

405/435/455/475(f)

then...

21-15-9 of:

OHS 135 lbs + 20 lb weighted vest

CTB Pullups with 20 lb weighted vest

5:18

Rob Orlando 4:00 at regionals without weight vest.

Deadlifts have been a sore subject for me lately. Literally. I tweaked my back about 3 months ago during Max Effort deads and haven't been the same since. My form is normally flawless i.e; if I start to round my back I will terminate the set, however, I attempted "Linda" about 3 weeks ago, got careless with a few reps, and tweaked it again. I've been really nervous mentally going heavy, but after a warm-up I felt amazing. Everything felt nice and solid for the first 3 sets of 3. I attempted 475 and tweaked it again. I decided to stop deadlifting all together. My back felt great for the short met-con and I hit a great time wearing a 20lb weight vest, I couldn't bear the pain. I headed to the chiropracter and the massage therapist. There will be more on that tomorrow.

Lunch:

Chicken/mixed veggies/mixed nuts

Supper:

Chicken/mixed veggies/mixed nuts

Turkish Get-ups...I owe ice cream!

2010-06-14T18:55:00.000-07:00

Monday, June 14th, 2010

It was nice to have a rest day yesterday. I've been hitting workouts pretty hard and putting in a lot of time working on the house. Most of the day was spent painting, moving a few more things to the house, organizing and cleaning. Everyone has told me about the 'never-ending' to do list, but I didn't realize how MUCH shit there is to do! It is seriously never-ending.

Woke-up: 9:00 am. It felt real good to sleep in. I love sleeping in on days I don't have to be at work or the gym. They are few and far between.

Breakfast: "Paleo Concoction" 1 cup almond meal, 1/2 cup carob powder, 1 scoop chocolate whey protein, 1/2 cup apple-sauce and 2 tbs peanut butter (I'm still eating PB....mmm)!

10:00 am: Met with Tyler at the gym to workout. I was super-pumped about todays workout. It was my first Turkish get-up WOD. Yes. I'm a virgin to Turkish get-ups. Never attempted one in my life, so todays workout holds a special place in my heart. Traditionally at the fire-house, if it is your first time doing anything, you owe the crew ice cream. In this case, I owe Tyler some cream.

WOD:

2o minute AMRAP:

500m row

25 turkish get-ups (55 lb kettlebell)

2 rounds + 500m and 1 TGU

A super fun WOD. I wasn't really sure what to expect. I knew the total rounds would be low (like 3 rounds would be outstanding), but I didn't know how it would feel. It was definitely a shoulder and core blaster. The hardest thing for me was keeping my balance. I felt like the damn kettlebell was going to rip my shoulder out of socket. I had a chance to critique my form on film. Conclusion: I've got some turkish get-ups to work on. They were pitiful looking. They looked so bad I'm not going to share video with you (that's if I can figure out how to get them posted). Besides the lack of form, I was pretty happy with the workout. TGU's are slow and methodically. It's not possible to tear through them like you can with thrusters or kettlebell swings. If you can do them fast there's a good chance you're doing them wrong.

Post-workout: After-glow/whey protein and a Lara bar

11 am - 1 pm:

Coaching 'Open Gym' and....Turkish Get-ups!

I find it somewhat ironic that I have never done a TGU, however, I'm coaching ya'll how to do them. By no means do I claim to know everything, I still consider myself a 'baby' CrossFit coach. I'm learning everyday with you. I did stay at a Holiday Inn Express last night. It was actually very beneficial for me to do the workout right before 'open gym', I picked up on some things I was doing wrong and was able to pass it along to you guys. Everyone I coached picked it up very well. Good work! I believe Brian H. dominated the competition with 3 whole rounds using a 26 lb kettlebell. I may stand corrected, but I think Brian (a NAVY guy) may have beat a Marine using a heavier kettlebell. Uh oh! Stellar work my friend. BTW...I have not forgot about your MEBB.

Snack: 2 small cans of tuna/apple

My lack of motivation today was somewhat disturbing. After 'open gym' I was shot. I made some lunch and crashed for about an hour. I didn't feel like doing much of anything. I relaxed a little bit, washed some dishes, moved a few more things and was pretty much a lazy-ass for the rest of the day.

Lunch:

Pork chop, sweet peas mixed with snow peas, apple-sauce and peanut butter.

I recently started reading a book called 'Wild at Heart'. It's a phenomenal book, a soul-searching book. Don't get me wrong, it doesn't have any mushy, chick, tear, bull-shit in it. It discusses how men were born to be bad-ass, wild, undomesticated, christian warriors. Just because you are a Christian man, doesn't mean you have to live a boring, dutiful life. Anyway, I'm terrible at describing books and movies, just read the stupid book, you won't regret it.

Supper:

Pork Chop, snow peas and 'Paleo concoction' for dessert.

Snack:

Protein bar and Lara bar

Back on Track....Internet at the New House...

2010-06-13T20:31:00.001-07:00

Hey folks. We are gonna get back on track starting today! I have internet at the house now, so I have no excuses for not posting. Sorry.

Ok...so I won't lolly gag with all the b.s. that happened this week and I'll start with workouts starting on Friday.

"Safe? Who said anything about safe? 'Course he isn't safe. But he's good." -C.S. Lewis

Friday, June 11th, 2010

With all the strength work I've been doing lately, it was time to do a longer metcon. I pitched the idea of either doing "The Lumberjack 20" or a WOD from one of the regionals. I've done "The LJ 20" before, so I opted for the latter. Unkown and Unknowable, right?

WOD:

For time:

Row 30 calories

30 thrusters, 95 lbs

3 rope climbs

30 KBS, 1.5 pood

Row 20 calories

20 thrusters, 115 lbs

2 rope climbs

20 KBS, 1.5 pood

Row 10 calories

1 rope climb

10 KBS

13:24

(Chris Spealler 14:12)

On paper looked tough....in real life it was worse. Mentally, I thought the workout would get better. It did not. To my surprise the Kettlebell swings were the hardest part of the workout. I was very happy with the performance. 13:24. Chris Spealler, 14:12 at regionals. Anytime you can compete one of the CrossFit elites is a solid day. It would have been a bonus to video-tape the performance, however Dan and I had some camera issues, and didn't get it recorded. Maybe next time.

Saturday, June 12th, 2010

WOD:

Clean and Jerk 3-3-3-1-1-1

225/240/250/265/285 (f)/275

then....

5 rounds for time of:

7 Squat snatches, 115 lbs

15 ring push-ups

5:55

Nothing special about the WOD today. All I can say...I underestimated the weight for the squat snatches...they were some heavy mofos. Form played a huge factor when I started to tire. Thanks for pushing me Tyler!

I've started to record workouts. Mostly to critique form and technique. I will see if I can overcome my technology handicap and post video of todays workout.

6/13/10

Rest Day!

June 4th, 2010

2010-06-05T17:37:00.000-07:00

Friday, June 4th, 2010

Another exciting and action packed night on Engine 3. We can't seem to string any kind of sleep together.

Breakfast: 1 cup almond meal, 1/2 cup carob powder, 1 cup of chocolate whey protein powder, 2 raw eggs, teaspoon of honey, banana and two tablespoons of peanut butter (I've thrown PB back into my diet). For a few reasons: #1 Its cheap. #2 It doesn't seem to upset my digestive system. #3 I love it. I mix all the ingredients into a bowl, slice up the bananas, throw it in and enjoy. It tastes like chocolate cake batter. It looks odd, but tastes great!

8:00 am -10am: Slept.

10:30: Snack. 1 can tuna, apple and 1 tbs. of peanut butter.

11:00-1pm: Open Gym

It was a pretty slow day in the gym today. The die-hards showed and tore it up. Stellar work guys. Nobody was in the gym after 12:30, so I snuck in a workout. Due to my laziness the day before, I doubled up today. I'm on my 2nd rotation of MEBB. My plan is to do Clean and Jerk (full-body), Deadlift (lower-body), Bench and Weighted pullups on my upper-body day. I wouldn't normally suggest doing bench. It is not a functional movement, however, I signed up to participate in powerlifting at the Cornhusker State Games and need the practice. Powerlifting meets generally consist of 3 attempts for a 1RM for each of the following lifts: Bench, Back Squat and Deadlift.

WOD:
Clean and Jerk 5-5-5-3-3-3
185/205/225/245x2/235/245

then....

For time:
Row 1000 meters
21-15-9 of
GHD situps (same standards as listed before)
Back Extension

7:15

The clean and jerks went very well. Doing high reps with heavy weight is very taxing. The set of 5 with 225 was too much. I was smoked for the 1st set of 3 with 245. I failed on the third rep. I backed off and hit 235 fairly easily, so I thought what the hell, lets try 245 again. I was extremely happy. My 1RM for Clean and Jerk is 285. After that many reps, hitting 245 for a 3RM is very exciting.

Lately I've hit some mental blocks during my workouts (I haven't been able to push through pain like usual). So, I used todays' metcon as a 'no excuse' workout ( i.e., keep pushing through the pain, no matter how much it hurts, no excuses). My strategy was to average 1:40 or faster per 500m on the row, then hit the GHD situps and back extensions unbroken. It worked. Once or twice I slowed to 1:42 on the row, but got it back down. I could not have done the situps or back extensions any faster. It was painful. Pushed through it and accomplished my goal for the day.

Post Workout: After glow/whey protein from Max Muscle.

Lunch: Beef strips/mixed veggies/apple and breakfast concoction (listed above)

I spent most of the afternoon running errands and picking up supplies for remodeling. Brandi, Kim and Halley swung by the house before heading to Omaha for their Adventure Race Orientation. I attempted to hang a new door in the bedroom with little success and decided to relax a little bit before bed.

Supper: Beef ribs/mixed veggies/banana and 2 tbs of peanut butter.

Moderate Intensity?

2010-06-03T16:48:00.001-07:00

Wow...time has really gotten away from me! It's unbelievable that regionals were a month ago and the Oly meet is only 5 weeks out! I'm hungry for some competition. My lifts are probably not where they need to be, but I'm just competing for fun. I'm also tossing the idea around of competing in powerlifting in the Cornhusker State Games.

Saturday, May 29, 2010

Friday night was rough for Chad and I on the medic unit. We ran non-stop until 4 am. I was in charge of the 9:30 team workout on Saturday morning. We had a great showing. Teams were split into two groups of 5.

Team WOD:

3 rounds for time of:

50 Wall Ball shots

50 Push-Press

50 Box Jumps

50 SDHP

Every minute on the minute all team members have four burpees.

Only one team member was able to work at once. Teams could break up the reps however they wanted. Each exercise had to be completed before moving on to the next one. The kicker: One teammate had to hold two 15lb dumbbells overhead. If they were holding the dumbbells when the buzzer sounded for burpees, they had to do hold the dumbbells for burpees. If the dumbbells ever rested on the ground the team was penalized 10 push-ups.

Congrats to the winning team!

Josh S.

Dan G.

Brandi S.

J.B. Newell

Kiersten

After the team workout I went home and crashed for about 3 hours. I was spent. I got up I headed back to the gym to grind out a workout.

WOD:

Max Effort Front Squat
355 lbs

20 minute AMRAP of:
15 Double Unders
15 GHD Situps
15 Back Extensions
Wearing a 15lb weight vest
10 rounds + 30 reps

ROM for GHD situps: Two hands touching the ground coming all the way up, touching both toes at the top.
ROM for Back extensions: Chest touches bar below GHD machine, head and shoulders above parallel at top.

I have a hard time judging reasonable goals for workouts with a weight vest. My goal was 12-13 rounds. Obviously I fell short of that. I tried not to come out of the gate too fast, I cruised through it, but pushed it to the limits, so I'm pretty happy with the result especially with the ROM and weight vest. It was a great workout!

Sunday, May 30th, 2010

It was my day to be on the Engine again. The engine is normally slower paced than the medic unit. I needed the break. It felt good.

WOD:
For time:
400m Walking lunge wearing SCBA (SCBA weighs appox. 20 lbs)
9:57

Whew! This was an ass-kicker! I felt great for about 50 meters, then it was downhill from there out. My goal was sub-10 minutes. Barely made it! My strategy was to stay consistent....take limited short breaks. I did not stop for more than 3 seconds at any given time.

Monday, May 31, 2010
Memorial Day!

Today was a chill day for me. I tried to do limited work on the house. I finished cleaning the gutters and napped for awhile. Around 2 o'clock I hit the box for a WOD.

WOD:
Max Effort Split Jerk
300lbs

Linda
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 300lbs
Bench 200lbs
Squat Cleans 150lbs
19:15

I was big time excited about the split jerk! At regionals I attempted 300lbs for my clean and jerk and failed. Hitting 3 bills for my split jerk was a great accomplishment for me. I know I can clean 300 hundred, so it's a great confidence booster to know I can get it overhead also. I was not so happy with my Linda time. Tyler hit sub-16 earlier in the day. Tyler and I are very competitive, so I wanted to beat his time. Normally, deadlifts and cleans are my strengths, today they kicked my ass. Especially the cleans. I had a hard time stringing any of them together. My strategy was to stay consistent. Take short calculated breaks. Like I said the strategy was good, except I could not string any cleans together. Many factors may have played into my disappointing performance, but I think the biggest is lack of sleep. Quite often during the middle of my work set, my workouts tend to suffer. I'm sure it is because of lack of sleep. There are many nights where I may only get 1-2 hours sleep and if I'm lucky I'll get a 2 hour nap during the day. I can definitely feel it by the end of the set.

Later in the day I posted my workout on beyondthewhiteboard.com. I saw Nate Beard had just posted his "Linda" time. (Nate Beard tore up the North Central Regionals, he is most notably known for his 355lb Clean and Jerk). It was 21: something. I felt a little better about my time.

Tuesday, June 1, 2010

Another day on the Medic unit. Chad and I were crazy busy. We ran 9 calls between 2 pm and 2 am. One more night without sleep.

Rest day. I try to schedule my rest days when I'm driving the ambulance. We rarely get time to get a workout in.

Wednesday, June 2, 2010

I coached the recruits this morning. I'm very proud of them. They are getting better every time I see them. They are learning how to push themselves beyond their limits. I'm excited for them.
After the recruits finished. Tyler and I worked out together. I really enjoy working out with someone. Especially, Tyler. He pushes himself very hard. It really helps to have him there.

WOD:
15-12-9 reps for time of:
Right arm thruster 55 lbs
CTB Chinups
Left arm thruster 55 lbs
CTB Chinups

7:28

This was a fun workout. It was different. I have never attempted chest-to-bar chinups. I played around with them during the warm-up and found out it is possible to do butterfly CTB chinups. I attacked this one a little bit like "Fran". Hard and fast. With doing each exercise twice in one round I knew it was going to be quite a bit slower. My goal was in the 7 minute range. The fastest time in the gym was 7:16 doing regular chin-ups, so I was very happy with the results. Especially with my lack of sleep in the last week.

Thursday, June 3, 2010

I'm back on the engine today. My body is feeling very beat up and I'm exhausted. I've been trying to rest all day, but just feel beat down. I was planning to do some clean and jerks and a short metcon, but I ended up jogging for about 20 minutes. My paramedic, Chad, jogged with me. We hit up a moderate intensity jog. It felt really good. My body needed the break. I needed to listen to it. It was screaming...."I'm not recovered! You need some rest!". I will hit up the clean and jerks and metcon tomorrow.

Done Painting!

2010-05-30T18:37:00.000-07:00

Happy Memorial Day!

We are finally done painting and getting the house ready. It's a big relief. Now we can get focused on getting settled in...and posting more frequently.

So...an update on workouts...

Wednesday, May 26, 2010

I started my work set at the fire station. Now that I'm on a 3 days on/1 day rest schedule, I will be able to rest when I'm on the ambulance.

WOD:
Max Effort
Snatch

200lbs

Last week I hit a PR with 195 lbs. My goal forever has been 200 lbs. I'm still working on form, so I will take a 5lb PR! My new goal: 210 lbs. Eventually, I'd like to hit 225 consistently.

Thursday, May 27, 2010

We had a pretty rough night at work last night, so I went home to catch a few z's before heading to the box for open gym. We had a great turn-out today. The workout consisted of GHD situps and back extensions. The box only has two GHD machines, I was concerned we would have problems with people waiting on each other. Luckily everything flowed well and our members were very patient. Thank you guys for being awesome.

I stayed after open gym to do my workout.

WOD:
20 minute AMRAP of:
Body Weight Back Squat w/15lb weight vest
Burpees w/15lb weight vest

5 rounds + 29 reps

I'm sure this workout sucked as rx'd....but as silly as I am...I decided to do it with a weight vest. I had a few butterflys before starting. After finishing round one, I immediately regretted my decision. The goal was 6 rounds. I've been trying to pace myself during 2o minute AMRAP. I hit 4 rounds at the 10 minute mark and thought I could possibly get 7 rounds. The wall hit me in the middle of round 5. I have never puked after a workout. I was close in this one. Thanks CV for staying to cheer me on. I would have done much worse without him in my ear.

Friday, May 28, 2010

Rest Day.

Weight Week! Woohoo

2010-05-25T08:01:00.000-07:00

If you were wondering if a ghost was writing today. You were correct. The ghost of CrossFit past is here to update you on whats up. I'm still getting settled into the new house. Brandi, my mom, dad and I have been busy painting, cleaning gutters and doing some small remodeling on the house. I've probably ran to Menards 100 times in the last week. So...I've been holed up for the last week, but I have managed to squeeze in some workouts and get my nutrition back on track. Paleo, baby...I fell off the wagon for a little bit...conclusion...paleo is still the shit.

Ok. So, an update on workouts.

Friday, May 21, 2010

WOD:
Elizabeth
21-15-9
Clean (Squat Cleans)
Ring Dips

5:05

The strategy: Hard and fast. I was stoked with the time. A 30 second PR.

Saturday, May 22, 2010

Justin Vanbeek came down from Omaha. He is a great resource for Olympic weightlifting. We are both training for a Oly meet in Onaga, KS in July, so when we have time I like to meet up with him to get some pointers.

WOD:
Split Jerk 3-3-3-1-1-1
245/255/260/275/285/300(f)

Then

Death by bodyweight thrusters/CTB pull-ups
With a continously runnning clock do one thruster and three CTB pull-ups the first minute, then two thrusters and four CTB pullups the second minute, add one rep to each exercise, continue as long as you are able to complete each rep within the alloted minute.

Whew...that one sucked...period. I was happy with the split jerks. I danced around with 300 above my head until the rack got in my way and forced me to drop it. I'll get it next time.

Sunday, May 23, 2010

Rest. I worked on the house all day.

Monday, May 24, 2010

My body feels like I've been overtraining with the 6 days on 1 day off rotation. I'm going back to the 3 day on/1 off schedule. I rested again today. Worked on the house some more.

Tuesday, May 25, 2010

I'm starting the 3 on/1 day off rotation again today and today is the first day of my weigthed vest week! Every workout this week I'm going to perform with a weighted vest.

WOD:
For time:
21 Weighted HSPU
Run 400m
21 Weighted Pullups
15 Weighted HSPU
Run 400m
15 Weighted Pullups
9 Weighted HSPU
400m run
9 Weighted Pullups

10:54

This workout went way better than I expected. The two days of rest were much needed. I was dreading the weighted HSPU, however they were pretty easy. I used a 15lb weighted vest and wore it throughout the whole workout.

Everyone take care. I've gotta run. Lata.

Catch-up

2010-05-20T15:15:00.000-07:00

I'm sorry for the long break with no posts. I've had a crazy-busy week (just closed on my house and have been swamped with moving in.) So, my goal is to get you up to speed with the latest workouts. I won't mess around with all the small talk B.S.

Sunday, May 16, 2010

Rest Day. Much needed.

Monday, May 17, 2010

Monday was the last day of my work set at the fire station. I was assigned to the Medic unit, so I got my workout done early.

WOD:
For time:
5 rounds of:
15 Push jerks 95lbs
15 L-pullups on the rings

13:12

Great workout. I didn't how to attack this one, but knew the push-jerks would be easy, the L-pullups would not. 13:12. I felt good about.

Tuesday, May 18, 2010

WOD:
Snatch 3-3-3-1-1-1
135/155/165/185/195/205 (f)

then

Chest-to-Bar Fran
21-15-9 of:
95lb Thrusters
CTB Pullups

3:34

Snatch is not one of my strong points, so I was very happy with the results. 195 is a 10 lb PR for me.

3:34 for my CTB Fran had me on cloud 9 all day, considering the top guys from the 2008 Games were in the 3:30 range. I tried to get out of the CTB pullups, but I had Kelsey there to call me out. I'm glad he did.

Wednesday, May 19, 2010

WOD:
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:13

This was my first rx'd Angie. I have done it twice before, however the first time, I broke up the reps into ten sets, i.e; 10 rounds of 10 pull-ups/10 push-ups/10 sit-ups/10 squats. I turned out a 10:25. Since then, its been pointed out to me that is not the correct way to perform "Angie". The second time, I wore a 25 lb weight vest. 17:42. This time I was shooting for sub 10 minute. As you can see it didn't happen. Still not a bad time though. I can live with it.

Thursday, May 20, 2010

WOD:
Front Squat 3-3-3-1-1-1
275/295/305/325/335/345 (f)

Fun with Eva

2010-05-15T18:58:00.000-07:00

Friday, May 14, 2010

Breakfast: 3 eggs, banana, peanut butter

Eva is on the agenda for the morning. I've been nervous about this workout since yesterday afternoon. Eva and I have never gotten along very well and the plan is to do it with CTB pull-ups. Yuck. Kelsey was coaching the recruits this morning, so him and I planned to hit up Eva around 8am. I ran by Wal-Greens to pick up some athletic tape. My hands were still pretty torn up from all the damn pullups we've been doing lately, so my goal was to attempt some preventive maintenance. According to my MEBB template, I was supposed to do a CrossFit workout at 75% effort, however, I really struggle with holding back in my workouts (it bothers me if I don't PR in every workout). Lately my times have sucked, especially with all the CTB pull-ups, so I've felt kind of down about it, but I have to remember I'm trying to better myself in the long run and the only way to do that is to take myself out of my comfort zone and work on my goats.

WOD:
Eva (CTB)
5 rounds for time of:
800m run
30 KBS 2 pood
30 CTB Pull-ups

Me: 41:19
Kelsey: 46: and some change

My PR for Eva is 37: something. So, my goal was in the 40 min range with CTB pull-ups. The first round of the workout felt great, which is normally the case, I kept it around 75% effort as I planned. I finished the first round in the 6:20/30 range and I thought to myself, "hey, is it possible to finish this with a new PR?", so I picked up the pace to about a 90 to 97.3 percent effort with unreal numbers dancing around in my head. The average pace per round was anywhere between 7:00 - 7:30, until I hit round 5. My last round of CTB pull-ups took me forever. I was down to one pull-up at a time for the last 25 reps. I finished in 41:19.

I didn't quite know how to feel about this one. Eva sucks no matter what, but I've been juggling around in my head if I could have pushed it harder. Don't get me wrong the plan was to do the workout at 75%, so I shouldn't be frustrated about the outcome, but something inside me feels like it could have went better. The entire time I was fighting with myself on hard to push it. One side was saying screw it you're not supposed push it hard today, the other side was saying come on get a PR! It is what it is I can't change the outcome. Time to move on.

I'm in the middle of closing on my house. It has been a mess. One thing after another has went wrong. I was scheduled to close today at 2pm. At 1:45, while doing the final walk-through, my real estate agent received a call from my banker stating the money for my house had been wired to the wrong title company, so we were going have to wait until next to close. I wouldn't be that upset, except we were supposed to close two weeks ago and the bank has screwed up multiple times. Do not use Wells Fargo for your home mortgage. On the bright side my truck has been for sale on craigs list for the past couple weeks and was sold today. I was without a vehicle, so Kelsey was gracious enough to drive me 2 hours to my hometown to pick up my old pickup.

Lunch: Blackened Chicken Salad from Backyard Burger

Snack: Chicken wrap from Subway

I've been running around so much that my nutrition has not been great.

Supper: Chicken salad from Subway in York, NE.

Saturday, May 15, 2010

Breakfast: 4 eggs, strawberries, peanut butter

Another day at the fire house. My work set is getting close to being over. Monday will be our last day before we are released for Kelly days. The set has been going really fast, but I feel super exhausted. I'm ready for a break. Saturday's are usually pretty chill. The only thing on the agenda is a public education event at the Children's Museum between 12 and 1. The museum was hosting super-heroes day. Most of the kids dressed up as their favorite action figure and were allowed to crawl around in the rig. It was a ton of fun. Great to get out of the station.

Lunch: Burger (no bun) topped with, lettuce, tomatos, onions and salsa, with carrots and walnuts.

Today was my last day of the first week of MEBB.

WOD:
Split Jerk 5-5-5-3-3-3
185/205/215/225/245/265
Muscle-ups 5-5-5-3-3-3
200/202 1/2/205/210/215 (f)

I was very happy with my split jerks today. My clean and jerk PR is 285, so I was suprised by finishing with 265x3. I don't normally do muscle-ups at the fire station, because my rings are slick and I don't have chalk which makes it difficult to keep a false-grip. I attempted a few with false-grip and sliped off, so all muscle-ups were done from a dead-hang grip.

Supper:
Same as lunch, and an ice cream sandwhich, whoops. (It was immediately after my workout, so it's ok, right?)

I'm definitely in need of getting my nutrition back on track.

MEBB Day 4

2010-05-13T17:20:00.000-07:00

Thursday, May 13th, 2010

Last night I had a dream I was on a fishing boat with three Aussie fisherman (they even had killer accents), when lighting struck a tree on the shore. We were all in awe of what happened when we realized we needed to get our asses out of the water and the hell out of the boat. We paddled like crazy and the whole time I was thinking "boy I'm glad I do CrossFit". Luckily, we made it to shore fairly quickly, jumped in the pick-up and 'ssshhhwwwaaack' another lighting strike. I woke-up. Late for work. If you've over-slept, which I'm sure you all have, it feels unreal, like someone is playing a trick on you. It's almost like your clock is playing games with you. Damn it sucks. Don't fret. I made to work in time.

Breakfast: Almonds/orange/whey protein (When you oversleep, you've got to scrounge)

Lunch: Grilled chicken thigh, leg, salad with carrots, onions, olives, cucumbers, tomatoes, sliced chicken and eevo/black-pepper with a side of strawberries and pineapple.

Today was the last day of CORE training for me with Engine 13. It took most of the day. I got back to the station around 4 o'clock, started my workout, and caught a medical run about 2 sets into my front squats. We returned to the station about an hour later and finished. I was happy with the workout. I hit 315x3 for the final set. It was definitely my 3 rep max. I was close to failure on my last rep.

WOD:
Front Squat 5-5-5-3-3-3
245/265/275/295/315/315

Post Workout:
Whey protein/creatine

After some careful consideration, I decided to change up my MEBB template a little bit. Originally, I planned to do front squats and clean and jerks on the same day, however, to avoid over-training I decided to scratch the C&J and replace it with split jerks on my upper-body day. So, the new template will look something like this:
Day 1: CrossFit
Day 2: Snatch (Full body)
Day 3: CrossFit
Day 4: Front Squat (Lower body)
Day 5: CrossFit
Day 6: C&J and weighted muscle-ups (upper body)
Day 7: Rest
With this template I can still follow the MEBB prescription, work on my jerks and incorporate a pulling motion with a pushing motion on the upper body days. The next rotation I will concentrate on C&J (full body), deadlifts (lower-body), dips and pullups (upper body).

For you strict paleoholics, please don't judge me on supper, I'm still in my indulging stage after regionals and you would understand if you've ever had fire-house lasagna. Please don't worry about me, I'll be back on track soon.

Supper:
Fire-house lasagna and salad w/ranch dressing and almonds. (Hey, at least I had almonds).

You can't spell training without rain!

2010-05-12T15:27:00.000-07:00

Tuesday, May 11th, 2010

Breakfast: Paleo Pancakes, eggs and a banana

Paleo Pancakes:

1 cup almond flour

1 cup coconut meal

1 scoop vanilla whey protein

1 teaspoon extra-virgin olive oil

1 egg

1 splash of vanilla extract

Cook like a pancake! Enjoy!

Awesome day at the fire-house. Engine 13 swooped me up for some CORE training. We worked on some cool new stuff. We learned a handy method to lower a ladder into a confined space using a couple of ropes for a firefighter rescue and had an opportunity to race the other Engine Company using the skills we learned. Of course I'm super competitive, so I took it pretty hard when Engine 5 beat us.

Lunch:

Close to but not so paleo chicken wraps with tomatoes, onions, olives, and spinach. I had two.

We headed back to Engine 3 around 4 o'clock. I was pretty bushed, so I caught a quick cat-nap before working out. I started the Max Effort Black Box in preparation for the Oly meet in July. I'm concentrating on strength with a CrossFit Metcon every other day for a 6 day on/1 day off template. The schedule will look something like this:

Day 1: CrossFit

Day 2: Snatch/Snatch variations 5-5-5-3-3-3

Day 3: CrossFit

Day 4: Front Squat/lower body variations and Clean and Jerk 5-5-5-3-3-3

Day 5: CrossFit @ 75% maximal effort

Day 6: Weighted upper-body variations, i.e. muscle-ups, pull-ups, dips 5-5-5-3-3-3

Day 7: Rest

I will follow the same template for the next week, except the strength modules will consist of sets of 3-3-3-1-1-1. The third week will be of the same variety except sets of one. After the third week the rotation will start over again. Day 4 is supposed to be strictly a lower-body day, however, I am throwing C&J in for practice. I'm planning to play with the variations a little bit. I may be on the fine line of over-training, so I will play with it and possible go back to a 3 on/1 off rotation.

Technically, today was day number 2 for MEBB. At work I performed 5-5-5-3-3-3 of Snatch. The workout area in the gym is very small, but in reality I think it helped with my form. There are many obstacles in our workout area, so it forced me to keep the pulls close to my body. Snatch is a big weakness of mine and I'm looking forward to seeing how much I improve. My 1RM is 185 lbs and ended the day with 165 for a set of 3. I was happy with the day.

WOD:

Snatch 3x5/3x3

105 x5

115 x5

135 x5

155 x3

160 x3

165 x3

Post Workout:

Chocolate Milk/whey protein/creatine/banana and L-glutamine

Supper at Station 3:

Deli cut turkey, ham, broccoli and a cabbage salad w/an awesome spicy dressing, almonds.

Wednesday, May 12, 2010

Breakfast: Paleo Pancakes, 3 eggs, banana

Great night at the station didn't go out once. I did have to get up to pee a lot though. I guess that's a good sign that I'm staying hydrated. I had a cup of coffee with the incoming crew then headed to the gym to coach the fire recruits. They are getting better and better every day. Recruits workout:

9 rounds of:

45 on/15 off for max reps of:

Situps

Slam Ball

Parallete Jumps

Lunch: Subway salad/double meat/lots of veggies/eeo

Today is a rest day at the gym, there are no scheduled workout times. Rest days are great to run errands and relax a little bit. I really appreciate them.

Day number 3 of the Max Effort Black Box. Today is a CrossFit metcon. I was planning to run a 5k, however, it has been raining all day and I don't quite feel manly enough to brave the elements. Normally, I would man-up and say screw the rain, but not today. I haven't rowed a 5k in quite sometime, so I opted for that instead.

WOD:

Row a 5k

18:16 rx'd a 1:46 PR.

Oddly enough I strategized my row. Rowing seems like a simple task, however, a rower is a tricky machine. It can make your break your CrossFit workout. Too many times I've seen people take off too fast, which leaves you with nothing at the finish. Previously, I've set the damper on 5 or 6 and pulled tirelessly without much to show for it. Today, I took a different approach, something I learned from watching Matt Chan at regionals. Set the damper at 10. Pull hard then rest on the return keeping a steady pace throughout the row. I kept a 1:48-50 pace for the first 3,000m and tried to crank out 1:45-48 pace for the last 2,000m, granted I fell off that pace a couple times, but that is bound to happen. I was really happy with the results. 18:16, which is a 1:46 PR.

Post Workout:

Chocolate milk/whey protein/banana/creatine/L-glutamine

I've been really proud of everyone at the gym. We've seen a lot of new faces and a lot of PR's. Good Work. Congrats to Brandi on her first rx'd Cindy workout! 12 and 2/3 rounds. Keep kicking ass!

"Mary"

2010-05-10T19:00:00.000-07:00

Sunday, May 9, 2010

Rest Day. Worked at the fire station.

Monday, May 10, 2010

Breakfast: Lara Bar, beef jerky, apple, almonds. Coffee. Oh yeah.

Back to full throttle with training. Justin Vanbeek informed me of an Olympic Weightlifting meet in Onaga, KS in July. I'm totally down. It gives me something to train for and allows me to focus on some weaknesses. I'm considering using Max Effort Black Box as a template for training. I would like to recruit a team from the gym to compete. If anyone is interested, please let me know. The meet would consist of 3 attempts at Max Effort Snatch and Clean and Jerk.

I had a great opportunity to train the Fire-recruits this morning at 715. I hadn't seen them in almost 2 weeks. They have already made huge strides! They increased their rx'd weights for SDHP since the last time I saw them. They performed a team WOD which consisted of a

12 minute AMRAP for max calories/reps of:

100m row

SDHP 75lbs

Wall Ball 20lbs

Each team consisted of 3 members. One member rowed 100m while the other two performed SDHP and Wall ball for max reps. It was an ass-kicker but they pulled through.

I was looking forward to running a 5k, however, the weather did not make that possible. So I hit up "mary" instead. The hands were still pretty torn up from Thursday, but I figured I should stop being a sissy and "nut-up". My PR for mary is 14 rounds, so I figured with chest-to-bar pull-ups, I should shoot for 12. I really did not have a strategy for this one. The HSPU felt good and I didn't feel too bad with the one-legged squats, but I totally underestimated the CTB pull-ups. I dug deep mentally to finish this one. Those days only make you better, they are humbling. It was a great day to work on gymnastics movements! Although I fell short of my goal, I was happy to work on some goats!

"Mary"

20 minute AMRAP of:

5 HSPU

10 One-legged squats

15 Pull-ups

9 + 15 rounds/CTB pull-ups

Post Workout: Chocolate Milk/Chocolate Whey protein/banana

Lunch: 3 grilled chicken thighs, mixed veggies, almonds

5-8pm Evening Classes

It was a great day in the gym. Awesome turn-out and new faces. Many braved the cold-rainy weather to run the rx'd 5k. Others made up "Filthy 50" from Sunday. I'm very proud of everyone who finished. We had many who did finished rx'd for the first time with outstanding times. You guys are great. Keep training hard!

Supper: 3 grilled chicken thighs, mixed veggies, almonds.

Do people who completely stop before making a turn, bother you?

Back to Work

2010-05-10T08:15:00.000-07:00

Thursday, May 6, 2010

Thursday was my first workout since regionals in Castle Rock and Wednesday was my first day back at the fire station. Chad and I got our asses handed to us, so I was feeling pretty unmotivated to do anything. The CFL WOD was "Death by pull-ups" a good one to get the motor running again. I struggled with Chest-to-bar pull-ups at regionals, so Cole and I made a pact to make every workout for the entire year rx'd with CTB pull-ups. It will blow, and my times/rounds will suffer, but it will pay off in the long run.

"Death by Pull-ups"

15 total rounds CTB

Friday, May 7, 2010

Back to the station on Friday. My diet at work is not great, but I did well for breakfast and lunch.

Breakfast: Paleo Pancakes w/sunbutter and banana.

Lunch: Hy-Vee, Spinach salad, smother in veggies, olive oil, hard-boiled eggs, and a large chicken breast.

Supper: Terrible!! Home-made pizza with crew. Tasted amazing.

WOD:

Chad one of our new paramedics hit up the WOD with me.

AMRAP 20 minutes of:

12 Power snatches 65 lbs

10 pushups

I knew it was a marathon, not a sprint. I was careful not to take off too fast. It is much better to stay consistent throughout the entire workout instead of blowing your load in the first 5 minutes. You've got to save some gas for the final stretch.

Chad:

10 Rounds (He cussed me the entire time. Ha Ha.)

Phil:

19 + 7 rounds

Saturday, May 8, 2010

I helped Brandi move most of the morning. Mowed the lawn. Ran some errands. Had a little fender bender. No biggie. Sorry, Brandi. Celebrated Mother's day with momma. Brandi and I took her to the Green Gateau. Very good, but not very Paleo friendly. I had the Green Gateau Salad, I definitely recommend it. I was hoping for a pretty laid back WOD, considering the day I had was already chill. Does that every happen with CrossFit?

So.....

"Filthy Fifty"

I took a different approach to this workout today. I knew the wall balls and burpees usually kick my ass at the end of the workout, so I saved a little bit in order to go balls out at the end.

I cruised fairly easy through the box jumps, purposely broke the jumping pull-ups into two sets. Knocked out the KBS unbroken. I took it fairly easy on the Walking lunges (I was trying to save the legs for the end). Broke the KTE's up into sets of 25/10/10/5. Unbroken push-presses, but I did not try to push it as hard as I could. I usually push it too hard on back extensions and have nothing left for the remainder of the workout, so I did 25 reps, walked around the machine once, finished the second 25. After that I dug deep in the tank and pushed it hard. I had to break the Wall Balls up into sets of 25/10/15. I hate burpees, screw 'em, they suck, but I made it through them it sets of 15/10/10/15, then hit the DU's unbroken. Everyone needs to work on double-unders! They can make or break a great CrossFitter. They are easy to practice. Do them everyday!

The strategy luckily worked! 17:41 which is a 3:07 PR!

Do you strategize you workouts? or Do you go balls to the wall and hope for the best?