9/24/10

Drink a six pack for time. Rest. Wake up in the morning and go for a nice run around the neighborhood. Probably 6-8 miles. Intermittent push ups and squats throughout.

9/22/10; 3 rounds

3 rounds for time:
30 abmat sit ups unanchored
20 chest to floor push ups
10 95# squat cleans

----------

Total time- 6:03. JR did great today. His first WOD at as Rx- 11:28.

9/20/10; 10-1

10-8-6-4-2 for time of
95# Thruster
55# KB swing
24" box jump

-----------

Total time- 4:33. Quick and nasty. Unbroken on all rounds and exhausted at the end. JR did great and turned a 5:46 with a 65# thruster.

9/15/10; Fran

21-15-9 of
95# Thrusters
Pull ups

Saw it on the mainsite and couldn't resist. It's going to suck.

9/13/10; Study break

Ten minute AMRAP-
9-7-5 of
95# SDHP
95# Hang clean
95# Push Press

This is a Mod of the mainsite WOD...mainsite gave a 20 minute AMRAP. I can't give that much time these days. Just going to have to kill it on intensity.

Side note- During a study break, I did 5 minutes AMRAP of Hypoxic KB swings (1 breath, 1 swing; 1 breath, 2 swings; 1 breath, 3 swings...) with 10 perfect push ups. It sucked. I managed to get to 5 on the first set, then 4, 4, 4, 3, 3, and that was all I had. A little dizzy at the end. I think that I'm goin to be doing that one on cardio days as well and change it up between pull ups and push ups.

----------

Total number of rounds- 7. I was smoked. Back to studying.

3-2-1...GO!

9/10/10

50 push ups
50 unanchored abmat sit ups
"Randy"

Randy= 75# snatch x75 reps for time

FYI- I'm only posting M,W,F wods because I'm hitting cardio in the form of time trials or repeats on Tuesday and Thursday. And, quite frankly, I don't have the time.

3-2-1... Go!

9/8/10; 10 rounds

7 rounds:
10 - 95# snatch
10 - lateral hop burpees

Post time

9/6/10; 13 minutes

2 rounds of 6 minutes with a one minute rest between-
1 minute 185# DL
1 minute parallette push up
1 minute 55# kb swing
1 minute abmat sit up
1 minute squats
1 minute jump rope
Rest 1 minute, repeat.
Record number of reps for each round.

----------

Round 1 reps- 172
Round 2 reps- 132

Brutal, lung burning WoD. Don't count the jump rope reps.

9/3/10; Tabata suck

Tabata- 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record lowest score as your total


Push up Tabata
Rest 1 minute
Squat Tabata
Rest 1 minute
Push Press Tabata (75#)


Posting this early so I don't have to think about it later on.

9/2/10; CFE Swim!

10 rounds for time-

50m swim (all out effort) with 30 seconds rest.

Record total time. Be sure to warm up with an easy 200m swim.

----------

Total time- 12:25 (less 4:30 rest- 7:55)

Warmed up with 200m on the swim, very little stretching, but some rotational work in the water. I was honestly gassed after every 50m and just couldn't catch my breath. I'm sure that I was redlining my HR on today's WOD. The first few rounds, I finished under or at 50s. After that I was over a minute on every one and just juiced. Couldn't cool down for at least ten minutes after that and had a headache for about another 30 minutes or so. Great WOD...punishing.

9/1/10; Oly MetCon from California

I picked a WOD that I did a while back in California-

3 Rounds for time-
135# Clean and Jerk
30 Abmat Sit ups

The last time I did this, I finished in 7:45. I'll see if I can do better.

----------

Total time- 7:02

The C&Js killed me. I've got to practice them more often. For the most part, I went unbroken on sit ups and have the strawberry on my but to prove it. Still happy with my time, but I was hoping to shave a minute off of my time.

8/31/10; Time trial

We're running to the exit of the residential area and back for time (all out effort)~1.63 miles. After complete, rest 3 minutes and...

100 squats for time.

Record time of run, then squats.

----------

Total time for run- 11:23
Total time for squats- 3:03

Legs were dead after the hill climb at the house. Time was okay for the run, but I want to kill it the next time I do a time trial.

8/30/10; More AMRAP

15 minute AMRAP-

With a partner, do the following AMRAP

Jump Rope to 100 repetitions while your partner does ABMAT sit ups, continue to JR to 200 repetitions while your partner does a 135# DL. Count total number of repetitions and switch out exercises. Be sure to let your partner know when you've hit the 100 and 200 reps. No rest, stay moving for the entire 15 minutes.

Person 1- Jump rope to 200 reps. Switch to exercises once you complete reps.
Person 2- Abmat situps to Person 1's 100 count, switch to 135# DL until 200 count. Switch to JR after Person 1 is complete.

----------

Total number of reps- 248...ugh! So close to 250. What played in my benefit (and eventual suck) was JR's lack of coordination with the jump rope.

I should be fine tomorrow. Today's WOD wasn't too devistating, next time I repeat this, I'll increase the work load or switch to Double unders....maybe both.

3-2-1... GO!

8/26/10; CFE Swim...

Pulled this from the CFE mainsite-

2 x 8 minute all out effort swim. Rest 2 minutes between rounds. Record distance covered for each round.

-----------

First round- 9.5 laps
Second round- 7 laps

Brutal. The pool was nice but was quickly getting packed. I'll have to hit the pool WODs on directed study days, so it's not during ridiculously busy hours.

8/25/10; Strength biased GW couplet

Ten rounds for time-

5x 135# Push Jerk
10x Parallette push ups

Gotta give the legs a break after the last two days!

----------

Modified this WOD to have a cutoff of 13 minutes. Tonight is my first official night of studying for school. For the followers that are unaware, I'm officially a full time Physician Assistant Student (MPAS) in San Antonio, TX.

Number of rounds- 9 and 2 Push Jerks in the 10th. I set a really good pace in the beginning. I think that I was starting round 4 at just over 2:00. After that, I was gassed and all my push ups on the parallettes were broken up in some form of 4/3/3 or 3/3/2/2. Great WOD for strength development of the shoulder girdle and midline stability. I could really feel it during the push ups.

JR joined again tonight and I think I've got him drinking the CF kool-aid.

3-2-1...GO!

P.S. My legs feel like jello and I look like a drunk guy climbing and descending (the worst part) the steps at the school house.

8/24/10; Mainsite sickness

Saw this one and couldn't resist. Sorry speedwork, you're going to have to wait till Thursday!

Walking lunges, 400m for time.

Nice...

----------

Total time- 15:03...YOWZA!

Approach- I figured that since Kristan Clever (CF Games 2010 female champ) did it in 8:48, then I could handle getting done in about 17 minutes (double her time).

I succeeded in achieving my goal. It's been about 45 minutes since I finished the WOD and I still don't feel right. Those lunges were brutal. My knees were bloody from the track and my glutes seized up on me during my slow, agonizing 400m cool-down walk. JR joined me again today and embraced the suck fully. Great work!

3-2-1...GO!

8/23/10; 7 rounds.

7 rounds for time-

5x Pull ups
7x 95# Thrusters
9x Box jumps (24" box)

After complete with WOD- 30 reps for time with 95# bar, ground to overhead.

----------

Total time- 17:01. For the Triplet I cranked out an 11:35. Absolutely brutal. Part of my problem is that I wasn't hydrated throughout the day and I chugged about 60 oz. of water over the course of 1.5 hours. I definitely thought I was going to hurl it up during the WOD. At the end of the WOD, during the ground to overhead, I had to drop the weight. I seriously overestimated the suck of the #age.

Awesome WOD. Pure intensity. JR did a great job on his second CF WOD. He'll be cranking out a sub 5 Fran in no time.

3-2-1...GO!

8/20/10; Three rounds

Three rounds for time-
400m
20 Air Squats
20 Burpees

Took a PT test today, so that was my WOD. Good results and what I expected. Crossfit works!

----------

Total time- 11:39

Good, easy WOD. Nothing too technical and it felt good to do some functional movements. Couldn't manage to keep my pace faster on the 400s and the squats and burpees were pretty solid.

8/17/10; 400m repeats

Pace 1 minute under goal time for APFT. Rest is equal to work. 6 rounds total.

8/16/10; 15 minute AMRAP

100 jumps on jumpropes
Sprint to end of driveway (60ft)
Lunges to start point
10 burpees

Knee should gently touch the ground on lunges. Record total number of rounds.

----------

Total rounds- 8 and 47 jumps.

Unbroken on all but the last round. The jumps were a little difficult because I was using an unfamiliar and heavier rope. Good workout. Trying to take it a little easy before the record APFT this Thursday.

8/13/10; MetCons

3 rounds for time:

400m
30 KB swings (35#)
20 Squats
20 Push ups

MetCons reign supreme. They train you in the glycolytic pathway of human energy consumption. The results are always amazing because training in this domain allows you to see improvements in your max output domain (1 rep maxes, 40 yard sprints) as well as the endurance areas (activities lasting longer than 20 minutes).

Be sure to use all out efforts when doing the WOD.

----------

Total time- 11:19

Great WoD. I forgot about the little uphill outside my house on the way to the turn around point for the 400m run. It definitely played a factor. Unbroken on all rounds of swings and unbroken on all push ups. The swigs went unbroken on the 1st round, but after that it went 10/10. The time killer was the swings.

8/12/10; Time trial

All out effort:
Cover as much distance as possible in 10 minutes.

8/11/10; Ground to Overhead

3 rounds for time-
10x 95# Ground to overhead
50x DUs
30x Abmat sit ups

Scale up or down on the weight to make the WOD as challenging as you want it to be.

----------

Total time- 8:37; I bumped the weight up to 105# on the ground to overhead.

Unbroken ground to overhead on the 1st round. After that it was 4/3/3 with a mix of cleans and jerk and snatches. DUs were pretty good and sit ups were unbroken. Tough WOD. Worked out with JR and he did a great job!

8/10/10; Taper efforts

All out efforts-
1 mile, rest 4 mins
3/4 mile, rest 3 mins
1/2 mile, rest 2 mins
1/4 mile, complete.

----------

Total time- 24:29 (less 9 minute rest periods- 15:29; average pace- 6:11)

Very tough workout. I did this in the evening, felt inadequately hydrated, and low on fuel. I probably would have been better off hitting this in the morning.

8/6/10; OH Squats

30-20-10 of

75# OH squats
55# KB swing
Ring push ups

----------

Total time- 6:59

I was feeling a little tight and went with just the Oly Bar. In retrospect I should have stuck to the 75# weight.

8/5/10; GI Jane with a twist

100 burpee pull ups for time. Add a knee to elbow at the end of every rep.

----------

Time- 18:34

8/4/10; 3 rounds... Too easy

3 rounds for time-
20 push ups
30 sit ups
40 kb swings (55#)
50 DUs
400m

Where's the cardio?

----------

Time- 21:42. Ouch. Bad time of day to do the WOD. 98 degrees. I stopped sweating at round 2.

8/3/10; more speed work...

5 x 200 and 400m. Rest 45 secs between the 200 and 400, then rest 1:30 between rounds. After complete, do 5 x 100m. All out efforts with enough rest to catch your breath and keep the heart rate high.

After complete with the running portion, give a max effort unbroken squat, push up and sit up a shot. Record your total number of reps.

----------

I managed to keep the 200s under 42s for all rounds. The 400s stayed under 87s. No land speed records, but I kept my goal of under 6:00 mile splits. The 100s at the end were tough. I kept those under 13s. My thighs were screaming at the end and I could only muster 38 unbroken air squats. I managed to eek out 41 unbroken push ups and 51 sit-ups before it was over. Good work today. The weather was awesome this morning.

8/2/10- 17 Years!

Seventeen years in the Army today!

4 rounds for time-
50x DUs
17x 55# KB swings
100 meter 90# farmer's walk with 20# vest on. (I'll have a 35# and 55# KB for the farmer's walk.)

Notes- My jumpropes are in SA. It will be interesting using the crappy ones here for the DUs. I also plan to toss on the Vest before the farmers walk and not worry about securing it.

Good times.

----------

Total time- 15:19

My grip was so fried after the WOD that I couldn't grip my water to rehydrate. I was surprised at how well the jumpropes here held up. Note to self- the cheap, $4 ropes from Academy are just as good as the $25 hyperformance ropes from billy mays.

Suspended....

I'm gonna suspend blogging for about a week while I settle into the new place. In the meantime, recycle old workouts if you're a devout follower. I suggest going back to March/April and work forward. I don't see myself off for that long, but it helps out with the randomness of the WODS.

3-2-1...GO!

7/28/10; reverse jumping Fran

For time:
100 DUs
9 x 95# thruster/ pull ups
75 DUs
15 x 95# thruster/ pull ups
50 DUs
21 x 95# thruster/ pull ups

Go get it!

7/27/10; 2 miles of 200s

16 x 200m with a 30 sec rest between rounds.

-----------

Total time- 19:22.

Brutal. Dry heaved a few times.

3-2-1...GO!

HOH Mancation Pics...

Fun times at the hot-as-hell mancation this weekend. Had a great time hanging out with one of my Bros from Dallas.

7/25/10; L-sits

13 minute AMRAP:
10 second L-sit
10 ring push ups
7 95# snatch

if you're unable to get the L-sit for the complete 10s, then rest and repeat until you accumulate 10s of time in the L-sit position. legs should form a parallel line to the floor when doing the L-sit. Thoroughly warm up the shoulders before doing this WOD.

----------

Total rounds- 8 and 1 L-sit

Shoulders were burning throughout the WoD

3-2-1...GO!

7/25/10; Programming

I'm going to start a new programming schedule this week. The purpose is to prepare for the time constraints of PA school. Many of the WODs I'll be doing are going to be short in duration- falling into the 13-20 minute domain. Additionally, I'm doing CF workouts three times a week and the CFE workouts 2-3 times a week. If I sacrifice a CFE workout, it will more than likely be the Saturday time trials. The schedule I'll follow is below:

Week 1
M- GW
T- short distance sprints (up to 200m)
W- MGW
Th- timed intervals
Fr- MG
Sa- time trials (10 min)
Su- Off

Week 2
M- WM
T- middle distance sprints (up to 600m)
W- GWM
Th- timed intervals
Fr- GW
Sa- time trials (20 min)
Su- Off

Week 3
M- MG
T- long distance repeats (up to 1 mile)
W- WMG
Th- timed intervals
Fr- WM
Sa- time trials (30-40 min)
Su- Off

7/23/10; Eighty Deuce

Two 1/2 mile up hill sprints. Rest 1 minute, jog down and rest 1 minute at the bottom before starting the second sprint.

Rest 15 minutes.

For time:
22 DUs/ burpees
20 DUs/ burpees
20 DUs/ burpees
20 DUs/ burpees

Post slowest 1/2 mile and total time for rounds of DUs/

----------

1/2 mile time- 3:52 and 3:47

WOD- 8:55

I was hoping to get the WOD done Sub 8, but the hill sprints took it ou of me. Not to mention that when I got back to the house from running, I only had 7 minutes of recovery time left over. Good times.

Camping trip here I come.

3-2-1...GO!

7/22/10; sprint work

Record your slowest time-
10 x 200m, with a 45 second rest between each round.

----------
Time- 40 seconds.

Self timed, so I'm sure that there was some error there. My best time was 35 seconds. Exhausting WOD.

3-2-1... GO!

7/21/10; 2010 Crossfit Games Helen

This year's SICK version of Helen:

Run 1200 m
63 KB swings (55#)
36 pull ups
Run 800 m
42 KB swings (55#)
24 pull ups
Run 400 m
21 KB swings
12 pull ups

(Games best times for men- 16:59; for women- 17:53 (35# KB))

---------

Total time- 22:51

Ugh. A really, really tough WOD. As a friend on FB mentioned, I'm in dire need of some vagasil after knocking this WOD out.

7/20/10

21-15-9:
95# Front squat
Burpee

Rest 3 mins

10-9-8-7....1 of
55# kb swings
Abmat sit ups

Record total time including rest.

----------

Total time- 13:36

Definitely a tough WOD. Front squats sucked. I went unbroken except for round 2- 10/5. Everything else was unbroken...I'm getting so close to having an unbroken WOD.

The pic above is the result of doing Angie the other day. Gotta love high rep pull ups. That little booger stung on every burpee and through every KB swing.

3-2-1...GO!

7/19/10; M day

40 minute time trial. Attempt to cover as much distance as you possibly can in 40 minutes. I'm gonna try out the VFFs on this time trial. I'll be at Town Lake running the trail at 0745ish. All followers are welcome to join!

----------

4.87 miles. My feet feel like hamburger.

7/17/10; Angie and a Town Lake run

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

----------

Total time- 19:34

Terrible. It was disgusting hot on my garage this afternoon. To make things worse, I did a 5k barefoot this morning. No excuses, though. I was sucking on pull ups. Took me over 9 minutes to get a hundred. Booooo!

3-2-1...GO!

7/16/10

For time:

100m run
10x BW DL
100m 80# sandbag carry
200m run
10x BW DL
100m 80# sandbag carry
400m run
10x BW DL
100m 80# sandbag carry
800m run
10x BW DL
100m 80# sandbag carry

----------

Total time- 13:45

Should have increased reps for the DL or added the MIR vest.

7/14/10; 300

Not the actual gym jones workout, but my 300.

100x Double unders
80x Abmat Sit ups
60x Push ups
40x 55# KB swings
20x 95# Push jerks
800m run

----------

Total time- 14:32

Best streak on DUs was 28. I gotta start practicing those again. Unbroken on sit ups and my push ups were split 40/10/10. Swings sucked the air out of my lungs and by the time I hit push jerks, my shoulders were on fire. The run went okay. I tried pushing it pretty hard on the run, but my legs wouldn't cooperate.

3-2-1...GO

7/13/10; more main site

15 min AMRAP-

100# Push jerk x5
30" box jump x7

To increase the height of a 24" box, take 2x 45# bumper plates and place them on top the box.

----------

13 rounds and 4 Box jumps

Tough. The box was actually 31", but who's counting? Box jumps wore me out. It was the single thing that killed my time. Arm swings on the jumps were explosive to help me up there. Great WOD.

3-2-1...GO!

7/12/10; Hill repeats.

2x .75-1.0 mile repeats.

Run a .75 to 1.0 mile hill, rest 1 minute at the top, then jog to the bottom. Repeat. Match your time. If you choose to use a treadmill, use a 7% grade and rest for 2 minutes between iterations. Attempt to not deviate greater than 10 seconds between each repeat.

----------

Times- 3:57; 4:12; 4:32

Brutal and absolutely demoralizing. I modified the WOD, because I couldn't find a .75-1.0 mile hill. Instead, I did 3 x .5 mile hill repeats with 1:00 rest and :45 seconds rest between the iterations. It was still tough and I decided not to do the fourth repeat, because I was so gassed.

3-2-1... GO!

7/10/10; Reagan

Reagan-
6 rounds for time:
7 135 Thrusters
7 Burpees (lateral hops)
100m 80# duffle bag carry (preferably up and down a hill)

----------

Total time- 16:40

Warm up for this was 5x 20 DUs, 5 Oly bar thrusters, and some broom stick pass throughs as well as some joing rotations. This was a brutal WOD. The duffle bag carry was an interesting addition to the WOD. I've never added this to WODs in the past and I definitely felt it while doing this one. Unbroken on thrusters through round 4, then it was split 4/3. I think that I ran on the first duffle bag carry, but after that, it was more of a trot....then a walk. Special thanks to Adam for playing with Reagan post WOD, while I was doing this. After yesterday's WOD, my glutes were burning on every movement.

3-2-1...GO!

7/9/10; Main site lovin'

100 ft. walking lunge
21 pull ups
21 sit ups
100 ft. walking lunge
18 pull ups
18 sit ups
100 ft. walking lunge
15 pull ups
15 sit ups
100 ft. walking lunge
12 pull ups
12 sit ups
100 ft. walking lunge
9 pull ups
9 sit ups
100 ft. walking lunge
6 pull ups
6 sit ups

This looked too good to resist off of the main site. Chris Spealler got this done in 6:42. Seeing as how he is not of this planet, I hope to be done in less than 12 minutes. Sit ups should be anchored and on an abmat, if available. If not, roll up a towel and place it under your lumbar spine.

----------

Total time- 12:00.79

Ugh. I don't normally post the sub-second information, but this really irked me. So close. I could have come in sub 12:00 if I would have done the lunges closer to the pull up bar. However, the way my garage and driveway is designed, there is a little hill going up to the driveway. I didn't want to put additional stress on the knee and do lunges down hill, so I ran to the street from the garage. Could have shaved some seconds off there, but oh well. Chris Spealler is Kryptonian.

3-2-1...GO!

7/7/10; Boogey Man

For time:
50 Squats
40 45# plate OH Lunges
30 K2E
20 95# Push Press
10 Burpees
800m

---------

Total time- 10:52

Changing the programming up until I go to PA school. M-W, Thurs off, F-S, Sun-off. I'm still on a five day format. CFE WODs on M, W, and S. I've got to get ready for the Army Ten miler, so I'm adding in CFE programming for all of my running requirements.

3-2-1...GO!

7/6/10; Vomit Comet

6 rounds for time-
40 DUs
20 Abmat Sit ups (Anchored)
10 Burpees

----------

Total time- 13:54

I warmed up with 5 sets of 10 DUs (every other jump), Oly bar press, push ups, squats, and abmat sit ups. The WOD went well. Unbroken on the first round. Unbroken on all burpees and I split the second to the last abmat round at 15/5 and pushed through the last round. DUs went something like 20/10/10, then 18/12/10, then some random broken fashion afterward. My lungs were burning toward the end and I was reminded of a recent Mikko Salo quote, "I must fight the bad feeling." How appropriate...the bad feeling being the urge to quit, and take a breath or to break up repetitions. Once you've achieved your physical toughness, it's time to work the mental toughness.

Work is coming to an end and I fear the unit will lose site of the fitness goals. We'll see what happens. All the gym equipment at the unit is going to be coming home with me soon.

3-2-1...GO!

7/5/10; 10 to 1, v2.0

10-9-8-7-6....1 of the triplet
115# DL
115# Hang Clean
115# Push Jerk

Gotta remember to maintain midline stability. I think that this is going to suck. My programming based on my abilities. Scale up or down, as necessary to maintain intensity.

---------

Total time- 8:19

Suck. My forearms were on fire after I completed the 9 rep round. I went unbroken on the DLs, not on hang cleans, though. I busted up rounds 8 and 7. Push jerks were tough, too. Great overall WOD. I gotta stress the importance of midline stability in the hang cleans, though. A break in form could cause a serious injury.

Gonna hit the track tonight and do some 400s and 200s in the VFFs. My feet are doing great in them and my turnover is improving.

3-2-1...GO!

7/2/10; Mileage

Army ten miler is ten weeks away. Time to build up mileage. This goes against everything that CF stands for, but do a 5 miler and take your time.

After you get done, do as many unbroken squats as you can in a row.

7/1/10; 10 to 1

10, 9, 8, 7....1 of
40# DB Hang C&J
Pull ups
55# KB Swing
Box jumps

Immediately followed by 10-1 of K2E

----------

Total time- 15:48

Brutal WOD. Tough stuff. Not a lot of fun doing this one. I went unbroken on the first round and then not again until I hit 5 repetitions. Everything after that was unbroken. After I completed the WOD, Adam and I alternated off on the K2E 10-1. We were both pretty spent.

3-2-1...GO!

6/30/10; Run, OH SQT and SUs

5 rounds for time:
100m Run
10 Oly bar OH Squats
20 Abmat SU

----------

Total time- 9:45

I've been lazy the last few days of leave and my diet has left me lethargic. Today felt slow. After the WOD, I did a 3-3-3-3-3 of Front Squats with a 135-155# load.

Cleaning up the diet for the next few weeks and getting after it again.

3-2-1...GO!

6/29/10; "RJ" modification

I don't have a 15' rope, so I modified the original "RJ"

5 rounds for time:
800m
15' rope climb x 5
50 push ups

Change rope climb to 25 ring pull ups.

6/28/10; Grace

"Grace"
For time-
30 x 135# Clean and Jerk

Goal- Sub 3:oo

-----------

Total time- 4:28

Epic fail. I tried something new today, I started using the wrist wraps that were suggested as part of this WOD. I wrapped them too tight at around 15 repetitions, I had to undo the straps. I went bare after this and I experienced a higher level of discomfort than usual, so I reapplied my straps...more loosely this time. I would estimate that farting around with my straps and not being in a rhythm cost me about 30 seconds or more.

After completing the WOD, I attempted to hit a new Max on my C&J. I hit 215#. I attempted 220# and failed. Great workout today, though. Just a little disappointed with my performance. I'll hit this WOD again, then next time I have a single element "W" day.

3-2-1...GO!

6/25/10; Run 5k

Run 5k

All out efforts. You don't make improvements if you don't push yourself.

Gonna do this one in the VFFs. We'll see how that goes.

----------

Modification- Run 3.0 miles, swim 750 meters, Run 1/2 mile back to the house.

Total time- 42:25 (including taking off VFFs and dawning goggles at the pool, then getting dressed again.)

Great workout. On the front half of the 3 miler, I got to see the lunar eclipse. Pretty cool stuff. The run in the VFFs wasn't so bad. I feel a little tender in the soles of my feet, though. I'm gonna try and do more distance running in them. Found out that I have a PT test on August 19th, when I report for PA school. I'll start throwing in some PT associated fun.

3-2-1...GO!

6/24/10; Fran

Fran-
21-15-9 of
95# Thrusters
Pull ups

Goal- sub 5 minutes.

----------

Total time: 4:39

Warmed up with 3x Jump rope/ Squats/ Pull ups/ Push ups giant sets. Loosened up and did some rotations and stretches, then hit a few Oly bar thrusters. WOD went well. I went unbroken on the first round of thrusters, then broke up pull ups 11/10. 2nd round was 5/5/5 for thrusters and 5/3/3/2/2. 3rd round was 5/4 on Thrusters and 4/3/2 on pull ups. I taped my wrists this time because sometimes they bother me on the thrusters. Great WOD. Really happy that I finally busted 5:00. Next goal- sub 4:30.

3-2-1...GO!

6/23/10; Run, Swing, and Burpee

Three rounds for time:
400m
30x 55# KB swings
30x Burpees

I did this in January. Gunning to best my time by at least two minutes.

----------

Total time- 16:18 (beat my last time by two minutes)

Warmed up with some rotations, stretching, a 400 and a few pull ups, push ups and squats. I was pretty tender from yesterday's WOD. This WOD was pretty brutal. It looks relatively benign, but when I was finishing up with round 1 at around 4:50...I felt juiced. Had to dig deep on all the exercises. Went unbroken in the first round, then broke up burpees into 10/10/10 on the second round. Third round I broke up swings 15/15 then went into Burpees at 15/15. Gonna try this one again in 5 or 6 months. Looking to drop another two minutes.

3-2-1...GO!

6/22/10; Run n' Thrust

Four rounds for time:
400m
21-15-12-9 of 40# DB Thrusters

Enjoy.

-----------

Total time- 10:56

Suck. I met my goal of coming in under 12. I new the Thrusters would be substantial. Very difficult WOD. I'm getting better at sticking the depth in my squats, which has gotten me stronger and more explosive. Translating to more core to extremity power... Really long winded way of saying I'm stronger at the bottom of the squat which makes the Thruster movements easier.

Tomorrow is a flashback WOD.

3-2-1...GO!

6/21/10; 15 rounds

Do 15 rounds of "Cindy" for time.

To recap, a round of Cindy:
5 Pull ups
10 Push ups
15 Squats

Go get it!

----------

Total time- 12:28. Suckfest. I thought I get in under 12:00. Doing full ROM squats have certainly kicked my ace lately.

6/18/10; Randy

75lb Snatch....wait for it....

75 times for time.

Hitting this up at the home gym tomorrow morning. 0930. Be there or go build an ant farm.

----------

Total time- 5:09

This WOD was pure pain. I had set a goal in mind of hitting 15 snatches per minute to finish my time in 5:00...I was off by 9 seconds and to be honest, I'm proud of my time. I made it to 19 without breaking...I thought I was on 20, so I did another one and rested a little bit. After that, I hit maybe 10 or so, then it was 8, and then the rest of the time I was just doing 5 at a time and sucking in air. Grueling. I must have laid on the cement in my driveway for about 5 minutes recuperating.

After we got done, I helped my neighbor and moved over 16,000 lbs. (5.5 pallets of 45 x 68# bricks) of reatining wall bricks to his backyard. In true crossfit fashion, we did it for time- 2.5 hours. Needless to say, I'm very sore today as I write this.

3-2-1...GO!

6/17/10; Run/Squat

Four rounds for time:
Run 400m
50 Squats

Legs should feel like rubber around the start of round 3.

----------
Total time- 12:29

Did this WOD in the VFFs. It was very difficult to put out some decent times on the run with these shoes on. I'm still learning the way to "barefoot" run. I'm hoping that as time progresses and my form improves, my run time will significantly decrease. Smoker WOD. Legs actually felt like rubber at the start of the run in round 2. I'm hoping to not feel any pain in the heels tomorrow AM. We'll see.

3-2-1...GO!

6/16/10; DUH

Double Under Helen
Four rounds for time:
50 Double Unders
21 KB swings (55#)
12 Pull ups

Total time: 12:43

Good WOD. I had a hard time getting into a rhythm on the DUs. Terrible. I could have easily shaved a minute off, if I was in my usual DU rhythm. Ugh.

3-2-1...GO!

6/15/10; drewmurr PT special

Drew created this WOD. If it sucks, blame him. I did make a few mods-

Run 1 mile
7 min AMRAP:
10 push ups
10 sit ups
10 squats
Run 1 mile

Record your time for the miles and your rounds for the AMRAP. The exercises should all be completed with no rest between events. Move from mile to AMRAP to mile.

Time/Rounds- 3:15/ 10 rounds and 3 sit ups/ 3:44

Warm up- I did some DU practice, ballistic stretching, push ups, sit ups, squats and took off.

WOD- I woke up with some significant tenderness in the heels today. As a result, I modified the WOD to a 1/2 mile on the front end and back end. I ran in the VFFs and I will say that they force you to stay off the heels and they also force you to have a really high turnover if you're running fast. I went unbroken on all rounds except for the very last. I went 8/2 on the push ups, rolled over and hit the sit ups and the timer went off.

3-2-1...GO!

6/14/10; Mt. Bonnell Run

Run 7k.

Run the Mt. Bonnell route....all the way up to the top of the stairs and back. Beat your old time and push yourself. I-N-T-E-N-S-I-T-Y.

Total time- 35:48 (beat PR by two seconds)

Warm up- Ballistic stretches and some joint rotations.

WOD- Run... what else there realy to say? I tried to focus on some "barefoot" running techniques- stand upright, head neutral, and focus on landing on the ball of the foot or the midfoot with a quick turnover. We'll see how the heels feel tomorrow. Today's run really sucked. It was HOT. The heat index was 102 degrees. Compare that to the paltry 59 degrees it was the last time I recorded my time on this run. I don't feel so bad about only busting my PR by 2 seconds, because I'm certain that the heat played a significant role in today's run.

3-2-1...GO!

6/11/10; Roundhouse kick

5 rounds:
400m
10x box jumps
10x push jerk (40# DB)
10x burpees (lateral hop)
10x kb swing (55#)

-then- (without resting)

100 DUs
75 kb SDHP (55#)
50 K2E (knees to elbow)

Total time- 37:23

Warm up- Nothing. I started cold because the weather was starting to get hotter and I knew this was going to take a while. I'm not sure that this had any adverse effects on the WOD.

WOD- First round completed in about 3:40, the next was about 4:00, each round afterward seemed to linger around that time or just a few seconds shorter. My total time for the first part of the WOD was around 22:20. I was gassed and my shoulders were screaming at this point. I think that this WOD did a good job of hitting the shoulders from every angle. My DUs were split into 10 at a time, with long, lung burning, air gasping breaks in between. The kb SDHPs weren't much better. I could only manage to get 8 or 7 in a row before failing. Then k2e...ugh. That morning I worked out with a buddy and we did 10 sets of 10 pull ups, just alternating till we hit 100. Having done that in the morning and then the WOD left my brip and lats smoked. I busted those up into 10 sets of 5. So for the last part of the WOD, which I should have done in less than 8 minutes, took me nearly twice as long. Smoker...I loved every minute of it.

3-2-1...GO!

6/10/10; Core metldown

8 rounds:
200m
8 Renegade Rows (40#)

Total time- 14:23

Warm up- standard.

WOD- I gamed to pace a sub 2:00 for every round. I think that I'm going to shelf gaming for the next two weeks and just go nuts. Kudos to Doug for smashing my time by over a minute. That's :08 faster per round by my calculations. Awesome work.

Tomorrow- suck in the morning, push for a new C&J PR in the afternoon.

3-2-1...GO!

6/9/10; Oly day

Find 1RM of C&J

1RM- 205#

Warm up- Oly bar for 10,8,6, then 65# for 4, 2. 95# for 2. 135# for 2, then some good ballistic stretching.

WOD- I started on the low end, even though I knew what my previous PR was. I didn't want to just jump into the weight. I hit 165 easy, then went straight to 185#. Crushed the weight and then did 195#. After that I wanted to hit Drew's max- 205#...that's 20# over my current body weight. I hit it fairly easy and decided to end the evening on a good note. I'll try for 225 the next time I do this.

Funny note- Drew drove to Gold's gym at nearly 2200 just because I told him that I hit 215#. I love the competitive spirit.

3-2-1...GO!

6/8/10; Fat Cindy

"Cindy"
20 mins AMRAP-
5 Pull ups
10 Push ups
15 Squats

If you're an experienced CFer, add the MIR Vest (20#)

Total number of rounds- 15 and 3 push ups

Warm up- Quick little run around the block followed by some pull ups, push ups and squats.

WOD- I donned the vest and attempted a different technique- Complete the round on the minute every minute. That lasted 7 rounds before I wasn't making it through the rest periods. After that, I just tried to go as long as I could. One good note- I went unbroken on pull ups except the last round, where I went 3/2. Push ups stayed around 7/3 or 5/5. Squats stayed around 10/5 for a large part of the WOD, then I transitioned to 8/7, then 5/5/5. Very tough WOD.

Kudos to Doug for toughing it through and besting me by 2 rounds. Awesome work.

3-2-1...GO!

6/6/10; Normandy Run

In honor of the events 66 years ago... run. Remember the paratroopers before you that ran and never ever quit.

Took the company on a 4.37 mile run. We paced about a 8:30. Nothing too rigorous. I just wanted to show them what a typical company run in Division is like. Good stuff and we all enjoyed it.

Take a rest day tomorrow and get ready for a "G" day on Tuesday.

6/5/10; Team WOD (Company PT)

Team WOD- 13:00 AMRAP

Run 200m, while your team mates do burpees, sit ups, squats and rest. Keep a running tally of each repetition of each exercise and then total the number of reps to see how you did against other teams.

Total number of reps- 1189.

Warm up- Army calisthenics and a 1.2 mile run to the training site. A brief demonstration of the WOD followed.

WOD- Great opportunity for the company to compete against each other. Tons of fun and I think that everybody really enjoyed themselves. Nobody gave less than 100% on each repetition.

I wanted to show the company how they can make PT fun and enjoyable...without having to do a run, push ups and situps, then cool down routine. Everybody enjoyed it and had a great time.

3-2-1...GO!

6/4/10; Rest...kinda

Taking it easy today. WOD on Saturday and Sunday is a long run for battle assembly.

Clean and Jerk work for about 30 minutes. Just singles and no heavier than 155#. Purely technique work.

3-2-1...GO!

6/3/10; 6 lettered dirty word

13:00 AMRAP-
10 x 95# Snatch
10 x Burpee (lateral hops over the Oly bar)

I'll bring in the 25# bumpers for the bar. Keep the intensity high.

Rounds- 5 rounds and 3 Burpees.

Warm up- Double unders. Snatch practice and not much else.

WOD- I ran the LT through the WOD first. Lots of heart, that kid. I did a couple of snatches with the plates on for my WOD and realized...holy crap....that's a little heavy. I did muscle snatches for the first round, after that they were all power snatches. I couldn't go unbroken on any of the rounds. I split just about every round into 4/3/3 or some variation with a 4 in it. The last round (which should have been my 6th) I did 5 in a row and threw up in my mouth. The lateral burpees over the bar totally sucked. Very difficult and demanding. Looking forward to hitting this one again. More conditioning and more snatch practice should get me up to 7-8 rounds on the next attempt.

3-2-1...GO!

Why iCrossfit

This is my little girl. When she's in her teens, I'll be in my mid to late forties. I still want to be able to run, kick the ball, swim in the pool, sprint, carry, and, if necessary, pick her up at will. Crossfit helps develop functional fitness. Not that single-leg-hamstring curl BS. The type of fitness you need for life, combat, and parenthood. It's why iCrossfit. Reply and tell me why you started Crossfiting... and don't say because the Commander told me to.

6/2/10; Kung Fu Grip

Is anyone paying attention to the WOD names? I'm just sayin'. I think they're funny.

3 rounds for time:
400m
25 DUs
20 toes to bar
15 KB swings
10 chest to bar (if you can) pull ups
5 Burpees

Total time- 18:23

Warm up- DU practice, a 400m run, pull ups, push ups, squats, lunges, and shooting the poop with the LT.

WOD- Brutal. I thought I'd be able to finish the WOD under 15 minutes...heck, I even said that I'm going to shoot for a sub 12 minute finish. FAIL. At 4:47, I was completing the last Burpee of the first round and was just spent. Toes to Bar are NO JOKE. I finished round 2 at 11:30ish. That was a gain of 3:00 on the first round. I reached deep for the last round because I didn't want to finish over 19:00. I collapsed after the last burpee and just laid on the ground like a pile of goo for about 3 or 4 minutes.

NOTES- This WOD sucked. All the WODs suck. Only one thing makes them suck universally, though- INTENSITY. If you're not putting any intensity into the WOD and you can carry a conversation or find time to shoot the crap...you're not getting anything out of it and your gains that you make will dissipate. I say this because I don't want anyone to fall into the trap of failing on their personal gains.

3-2-1...GO!

6/1/10; Dancing man

Run one mile
30 Body weight DLs
100 DUs

Total time- 12:25

Warm up- I ran 400m, did some DLs at 135# and 185#, and did the usual push ups, squats, pull ups, lunges. Followed it all up with 3 sets of 20 DUs.

WOD- Killed the mile in about 6:30. I thought it was remarkable given the terrain of my neighborhood...rolling hills. Killing the run destroyed my DL time, though. I broke it up into 10/7/6/7 and ended up taking almost 30 second breaks in between each effort. Not to mention that I was so gassed after the run, that I couldn't start DLs right away. I had to catch my breath. In retrospect, I should have paced about an 8:00 mile and then killed the DLs and DUs. DUs were tough and I was still catching my breath from the run/DL. I split those 40/30/30. Again with the nearly 45 seconds of rest between each effort. I felt good, but could have been better.

3-2-1...GO!

5/31/10; Superstar

10 rounds for time:
10 Burpees
10 Squats
10 Mountain climbers

Total time- 17:48

Warm up- I biked to the park in our neighborhood and did two shuttle sprints on the basketball court (free throw line, 3 point line, half court, then the repeat on the other side). After the sprints, I did some ballistic stretching, push ups, mountain climbers, squats, and lunges.

WOD- Brutal. Poor decision on my part to do the WOD about an hour and a half after steak dinner. For my FB friends, you'll understand my status. I hit completion of round 5 at about 7 minutes...maybe a little after. After that, it was all down hill. Pauses for 3 to 5 deep breaths, breaking up burpees and squats into 5/5. I stayed strong on the mountain climbers, but the burpees and squats just kicked my ass. Tough WOD. I think that the mountain climber is an underutilized exercise. It just destroys the shoulders, flexors and abs.

Thanks for all that read this post. Most of all, thanks to all of you serving. It's amazing to see people serving in a time when they know they will go to war. It's all a matter of time. While you wait for your turn in the box, stay physically and mentally strong and Crossfit.

3-2-1...GO!

5/30/10; Run

Run 5-7 miles.

5/28/10; Oly Work

Every minute on the minute for 15 minutes:
3 squat cleans or power snatches with 95#

Warm up- Oly bar snatch and squat clean work, followed by 95# squat cleans. Then, some ballistic stretching.

WOD- I chose 115# squat cleans because yesterday morning I did this for ten minutes and did Power Snatches. Needless to say, my traps were a little tender today. This was a nice Oly workout and good for an "active recovery" day.

3-2-1...GO!

5/27/10; Shrimp dinner plus

For time:
400m/21 burpees & squats
400m/18 burpees & squats
400m/15 burpees & squats
400m/12 burpees & squats
400m/9 burpees & squats
400m/6 burpees & squats

I added a little more to this one than the previous time we did it in March. Rather than 21/15/12/9, we add a little more work. Set a goal and hit it.

Total time- 18:43

Warm up- None. I shot out cold and think that it affected my overall time. I came out of a meeting and had a short time before heading back out to do some inventories.

WOD- Unbroken on all burpees and squats. 400s were a recovery for me and in the beginning were around 1:40, but towards the end were definitely in the 2:00 range.

5/26/10; Helen

Helen:
3 rounds for time
400m
21 55# KB swings
12 pull ups

5/25/10; Push-Pull

7 rounds for time:
10x 40# DB squat clean to anyway over head (jerk, press, push press)
10x Pull ups

Remember to practice form on the squat cleans- full hip extension, should shrug, dip under weights to squat. I'm going to bust out the new 20# MIR vest for this WOD tomorrow. It's going to suck.

Total time- 12:38

Warm up- Ballistic stretching. Warm up on the Oly bar with snatches, cleans, front squats- 3 sets of 10 each.

WOD- Brutal. I had to modify this because I don't have 40# DBs at the house. Instead, I did a 95# Oly Bar sub. This one sucked....bad. I tried to pace myself so I wouldn't juice during the WOD. At one point, I was circling the Oly bar to catch my breath before doing pull ups.

After I got done, I did some additional work on Oly lifts. Every minute on the minute for five minutes, I did 3 Squat clean and Jerks with the 95# Oly bar. It sucked.

3-2-1...GO!

5/24/10; Gut punch

4 rounds for time:
400m
50 DUs (Yes, Drew...I meant to put 50)

This is an "M" day couplet. The DUs must be done. This is your opportunity to practice them.

Total time- 12:04

Warm up- 400m, 10s of PU, PLU, SQT, Lunges, and some DU practice

WOD- I tried to keep a 1:40 pace on the 400s. The DUs sucked. I couldn't get into a good rhythm that lasted longer than 20 at a time. I finally hit a rhythm on the 3rd and 4th round. I went unbroken on round 5 and collapsed in a heap of human mess gasping like a fish out of water. This really sucked.

NOTES- I took something a little personal today and probably went out of my (more than really necessary) to prove that I was right. HUGE personal training failure. I should have just explained that there was some logic to the programming and what I was doing was attempting to get everyone in the club an opportunity practice a weakness. Sorry dude...I was a butthead about it. Learning point for me. One thing I do want to add is that skill building and development leads to increased intensity on the WODs. Just think about how much more today's WOD would have sucked if you're able to tie in 50 DUs unbroken everytime. Ugh.

3-2-1...GO!

SQUATTING

I've been encouraged by other Crossfitters I talk to on the message boards to do more squatting. Air squats, back squats, front squats, squat cleans, snatch squats (no snickering), etc. I'm going to try and hit something a little different every other day. Something easy and simple- 3x8 or 5x5 with 30s rests. No significant poundages...just form work. Probably nothing heavier than 135#.

I ask my daughter to squat and she does it perfectly. Feet shoulder width apart, toes pointed outward at about 30 degrees, knees tracking over the feet, sitting to the rear and an erect lumbar spine, best of all...she opens the hips all the way at the top (no muted hip). Why is this remarkable? Because my daughter turns 3 in a few weeks and I've never taught her to squat. What does that say? Well, to me...as a techno biology cell phys geek, it means that she's doing something "naturally." Nothing has coached her to move that way. It's just the way her physiology tells her to do the squat. Pretty crazy.

Anyhow, I'm done babbling. I just got the 20# MIR short vest in. It was an early Father's day present...I LOVE IT! The added bonus- It came with a free plate vest. So...I've got one for the house and one for the unit! I'm going to rock Cindy with the vest on, the first chance I get.

3-2-1...GO!

5/21/10; The century

100 burpees for time
-immediately followed by-
max reps on pull ups (unbroken grip) and squats (no pausing at the top)

This is a good recovery for the hard WODs this week.

Total time- 7:01 (crap!!!!) 9 pull ups and 10 squats.... I was juiced.

Not very many comments on this one... I'm just a little POd that I missed coming in under 7:00 by :02. I should have spent less time feeling sorry for myself during the recoveries.

Rest this weekend. I may do some Oly lift practice with light weights.

3-2-1...GO!

5/20/10; Crane kick

4 rounds for time:
400m run
25 KB Swings
50 DUs
25 Wall ball shots

Total time- 30:50

Warm up- DUs and some ballistic stretching followed by a 400m run.

WOD- Suck. I estimated a finish goal time of under 35 minutes, planning for an average of 8:30 per round. Run was a recovery from the other exercises, with the exception of the first round. Swings sucked...as they always do. DUs were okay, but nothing stellar. By the time you hit rounds 3 and 4, your lungs are burning and it's hard to keep a good rhythm. Wall ball shots were split 5/5/5/5/5 towards the end. I think the first round I went 15/10 and the second was 10/10/5. This was a tough WOD, but we need these every once in a while to tap into the mental reserve. Good work, everyone.

3-2-1...GO!

5/19/10; Running Fran

This is going to suck-
For time:
Run 400m
21x 95#Thruster/Pull ups
Run 400m
15x 95#Thruster/Pull ups
Run 400m
9x 95#Thruster/Pull ups

Total time- 12:58

Warm up- ballistic stretching, 400m, Oly bar thrusters.

WOD- I focused on form and used runs in round 2 and 3 as an "active recovery" and kept my pace at around 2:00. After attending the cert and noting my flaws in the thruster, I worked really hard at keeping the butt low and pushing through the hips to full extension and then putting my head "through the shoulders" at the end. It made for a much harder WOD. Not too proud of my time, but with the runs, I'm still lingering around my PR for Fran. It was really warm and humid in the gym this morning. I need to get a fan.

3-2-1...GO!

Leave WODs

What have I been doing while I've been out? See below for times and WODs-

Super 8 Hotel Special:
1/2 mile run (on the treadmill at 1.5 incline)
100 squats
100 push ups
100 mountain climbers
1/2 mile run

Total time- 13:14

Public park Jump/Burpee/Squat/Climb:
3 rds
50 DUs
10 Burpees
10 Squats
10 Mountain climbers

Total time- 7:46

Clean and Jerk (find 1RM, repeat 4x)

155

185

195

200 (fail)

195 x3 reps

Continued to do more work afterward. Was proud that I managed to get 10# over my BW. I "cooled down" with every minute on the minute- 135# push jerks x3 for 7 minutes. After that I did 135# front squats x3 for 5 rounds. The last thing I did was 25-20-15-10-5 of a incline sit up and good morning (Oly bar only) couplet.

It was fun hitting the WOD in the garage gym again.

"Annie" -Ugh...my abs were burnt after the couplet I did the night before.

50-40-30-20-10

DUs

Sit ups

Total time- 8:46

DU practice is totally paying off. I went unbroken for DUs on 50-40-30 and 10. It pissed me off, but I broke 20 into 18/2...it was totally a coordination thing. Sit ups totally sucked. My abs were so burnt from yesterday's "cool down."

Notes- This was a tough weekend. We buried my hero this weekend. My grandmother, Lois Conner. She was a quiet unassuming woman, that took in a troubled child in her 60s. In that time she taught me perserverence, work ethic, courage, love, laughter, and most of all- smile, no matter what. I miss her dearly, but I know that she's smiling down on me and making people laugh in heaven...she's probably punching St. Peter in the arm. Love you, Gamma.

5/12-5/20/10; G/M/MG WODS

Hi guys, I'm out of town. Scroll through the workouts and pick previously done G/M or MG workouts to hit up while I'm out. Friday is an "M" day, so do something tough like hill sprints or 100m sprint repeats with 120s rest.

I'll be doing most of the G/M or MG workouts while I'm on the road. I know that we leave early tomorrow, so it's going to be a "rest" day. I'll hit it hard the next few days, though. See you on the 21st.

3-2-1...GO!

5/11/10; Gymnastics and Oly Lifts

7 rds for time:
10 HSPUs
95# Squat cleans (can sub 45# DBs)
10 L- pull ups

Grip should go fast on this one... be careful and pay attention to form. Subs for beginners are 10 incline push ups (use the stairs), and Ring Rows. To reduce transition time- use the stairs by the back door and hang the rings from the hand rail. DBs and Barbells must go completely to ground.

Total time: 19:06

Warm up- light calesthenics and DU practice in the garage. It was REEDICULOUSLY humid in there, this morning.

WOD- Grip went fast, just like the main site said. I had to switch to pike HSPUs as a mod in round 5. I couldn't sustain sufficient form and output on the HSPUs. Despite the light load of just a 95# BB, my lungs and grip was burning, so later rounds were broken up 5/5 or 4/3/3. Very difficult. I tried to maintain really good form on the lifting portion. Opening up the hips all the way, then shrugging and ducking under the bar to the front squat rack. L-pull ups were sloppy at the end. More of a lazy, wide mouthed PAC MAN pull up.

I was drenched in sweat when I got done. As I said before....stupid warm in the gym this morning. While you're doing the WOD, be honest and don't count sloppy reps. I took away quite a few HSPUs because I wasn't getting low enough... that's when I transitioned to the pike HSPU.

3-2-1...GO!

5/10/10; Swingin' Cindy

20 min AMRAP-
5 pull ups
10 push ups
15 squats
1 KB swing
repeat, then 2 KB swings, then 3...keep increasing swing reps each round.

For the folks that have been at this for a while- Add a 25# ruck on your back for the duration of the WOD.

Total # rds- 11 plus 3 pull ups.

The workout was tough. Time is tight tonight, so this is all I'm going to mention about it.

5/8/10; Crossfit Boot Camp

1 min- Box Jumps (18")
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...

Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.

WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.

Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.

3-2-1...GO!

5/7/10; Kung Phooey...

Three rounds for time:
Run 400m
25 Sandbag get ups (pick a sandbag...it doesn't matter, they're all heavy)
25 Burpeees

Total time: 22:17

I did a little gymnastics warm up this morning- 5 rounds of 5 pistols (to a bench set at 18"), 3 L-pull ups, handstand holds at 10s, and 10 Abmat situps. Good work to develop the gymnastics set. Nothing too strenuous, just something to get the blood pumping in the morning.

Warm up- 400m, 10s of pull ups, push ups, squats and lunges. I covered the squat, and midline stability importance for the folks that joined us for the first time. We also covered acceptable techniques for the SBGU and proper burpee technique.

WOD- It was HOT! I got cotton-mouthed after the first round. I had to take a sip of water between rounds 2 and 3. I went straight through on SBGUs on the first round, but burpees left me at 10/10/5. Subsequent rounds were broken up to 7/6/6/6 for both exercises. On the last round of burpees, I went 5/5/5/5/5. I had to go to my happy place for the last round.

Kudos to Kevin White for sitcking to the as Rx! Great work buddy. Everybody else did great, too! I'm especially proud for Candi getting out there and fighting through the WOD with the team. Keep up the hard work, the diligence will pay off!

3-2-1...GO!

5/6/10; Two-fitty

Five rounds for time:
10 Box jumps (24")
10 Wall balls (homemade Med Ball- it's heavy)
10 KB Swings (55#)
10 pull ups

Total time: 13:53

So, first I wanted to talk a little bit about something I "re-learned" at the Crossfit cert- You have to train what you suck at! I suck at Oly lifts and gymnastics (the technical stuff). So, I'm going to start taking more time (probably about 10-15) minutes a day building in little easy, wake your butt up, circuits to get me going in the morning. I started this morning with Oly bar power snatches, front squats, push presses, and med ball cleans. Five rounds for five reps. Not for time, just working technique...because as technique develops, intensity develops, which yields higher power output....which means...."Increased work capacity across broad time and modal domains." Crossfit's goal and definition of fitness.

Warm up for the WOD- 400m, 10x PUs, PLUs, SQTs, and Lunges. Followed by liberal stretching and rotations.

WOD- Good. Very demanding and required a lot of focus. I think that today was the first time that I did wall balls for time as part of a WOD. I ordinarily avoid them at all costs, because they suck. No more...I'm going to add them to the repertoire. Rounds were pretty tight in the beginning and then I got really gassed. The heat added another level of suck today. 90 degrees, but it felt like 97 and this was all done outside. GPP, baby.

3-2-1...GO!

5/5/10; Snatch, Dip, Run

Happy cinco de mayo.

Five rounds for time:
95 # Power Snatch x 6
Ring dips x 6
400m run

5/4/10; SDHP-Run

Four rounds for time-
95# SDHP 10x
Run 400m

Post times

5/3/10; Tabata

Tabata- 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Tabata squats
rest for 2 minutes
Tabata push ups
rest for 2 minutes
Tabata sit ups

Keep track of your repititions per round. The lowest repition you scored in a round is your total for that event. Total your three events and post the score.

3-2-1...GO!

5/2/10; CF level 1 cert, day 2

Woke up sore. Ow.

We had a morning of lectures and a nice short, easy (not really) WOD that was an AMRAP in 13 minutes. Our team had some studs on it and we came in 3rd.

The test went well. I signed a nondisclosure statement, so I'm not going to say anything more than it was well put together and the materials prepared you well for the exam. Instruction further reinforced the learning.

I'm spent. Tomorrow is a rest day for me.

3-2-1...GO!

5/1/10; CF Level 1 Cert

Amazing.

First the facility we're at (Crossfit Strong) is incredible. For guys at the unit- imagine the 980th building gutted and being used as a CF facility. If you're a friend on FB, look at the pic I posted....friggin' HUGE!

Second, the staff is incredible. Adrian Bozman, Lisa Ray, Russell Berger, Justin (CF in Florida), and Spencer (CF Dallas Central). Very professional staff, very patient, and awesome people. They even gave me a jump after the events for day was over after I left my lights on in the Jeep.

Third, be prepared to get your booty smoked after coming to one of these. A PVC pipe never felt as heavy as it did today. Holding positions, executing movements, drilling over and over. Incredible. Throw in Tabata squats and a friendly WoD called Fran...recipe for lactic acid buildup. I managed to get a 7:09 on Fran after the days events...I'm proud to admit it, too. By the way, that's over two minutes over my previous best.

I'm off to study now. Amazing time and I'm really enjoying it.

3-2-1...GO!

4/30/10; Bear Complex

My WOD:
3 rds for time:
50 DUs
5 Bear complex @115

Total time- 9:31

Warm up- Some jump rope, lunges, sit ups, ring push ups, pull ups, squats, and bar only bear complex. I rotated through these for about 10 minutes to get my heart rate up and a good sweat.

WOD- Brutal. I had a hard time getting into a rhythm on DUs again. It's really frustrating. After focusing, I got things back in order. Bear complex sucks. No real way to put it other than that. I also overestimated the weight. 115 on the bear complex is LOTS. I took it a little easy today, too. Taking some advice from a friend, I decided not to destroy myself before the cert.

Post WOD- more DUs and 100 sit ups on the incline sit up thingy I own. Sucked.

Pumped about tomorrow. Not pumped about wake up! 0400 is going to suck. Three hour drive is going to be lonely, too.

3-2-1...GO!

4/29/10; Run, Burpee, Hurl

For time:
8 rounds
Run 1/4 mile
10 Burpees

This is selfish programming. I'm wanting to take it a little easy before CF level 1 cert. Gonna do this one with the wifey in the AM.

Warm up- none...really. I think that we all did 10s of pull ups, push ups, squats and lunges.

WOD- I got shorted on this one. Our dog went nuts at the track, so I had to rope her in after 4 rounds. It was apparent from everyone that this WOD totally sucked.

Make up- I did 10 rounds of 10 DUs, 3 L-pull ups, and 3HSPUs. Total time was under 8 minutes. It sucked.

More fun tomorrow!

4/27/10; Post WoD MU

Post WOD muscle up. Today was a doozy. I failed terribly on the second attempt. Now that I've done one MU, I'm working on multiple MUs without breaks.

The project continues...

4/27/10; Combat fit

For time:
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups

YAY...SUCK!

P.S. Somebody watch the LT on the HSPUs.

Total time- 17:35

Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.

WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.

Very challenging WOD. I’m sure I’m going to regret this tomorrow.

3-2-1…GO!

Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.


Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon

Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.

Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.

4/26/10; Run

Run to Mt. Bonnell (7k)

Post times. Compare to last run.

4/23/10; 10-1

For time:

10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps (24")
Sit ups

Total time: 8:48

Warm up- easy 1/2 mile jog, 10s of squats, lunges, push ups.

WOD- I could have shaved probably 15-20 seconds off this WOD by moving the jump box closer to the pull up bars. I had the box about 20 feet away from the bars. I had no idea why the heck I did that. Chest to bar pull ups are TOUGH. I went unbroken until I hit 8 and 7, then went unbroken the remainder of the time.

Afterward, I wanted to do some muscleup work, so I set the rings up. We have two pull up bars that are 10 feet high. I have no idea why, but we have them next to the 7 ft. bars. I put up the rings and did 10 jumping muscleups. I kept the rings high, so I couldn't use too much of the jump. Afterward, I made 5 attempts and called it quits. On all 5 attempts, I'm missing pulling my head through the rings. Aggravated.

3-2-1...GO!

4/21/10; Murph

Hero WOD- Murph

For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Total time- 42:12
Analysis- ~18:30 on the 2 mile; 2.34s per repetition

Warm up- Lots of stretching and complaining to Rob about how much this is going to suck. I usually stretch very little before a WOD and just do a good, thorough warm up. I really wasn’t feeling it today, though. This WOD was all mental.

WOD- I didn’t try to get a land speed record on the first mile. I know that it TOTALLY goes against everything CF preaches, but I just couldn’t bring myself to do it. I did, however, keep the pace up on my pull ups/ push ups/ squats splits. I broke it up into five sets of 20/40/60 respectively. I never went a round unbroken. I went unbroken on pull-ups on the first round, but after that it was 10/5/5, then 7/7/6 on the last round. All push ups and squats were basically a split of 20/30 twice or 15/20, then 15/20, then 10/20. I was so frigging exhausted by the time I finished. I plodded off for the 1 mile run and never found a rhythm. Rob looked at his incredibly gay green nike band and it told us that we averaged about 10:30 on the last mile. For the record, Rob smoked me by 44s. Great work, buddy.

Here’s to Navy Lt. Michael Murphy. (MOH recipient) Thanks for your ultimate sacrifice in service to our country.

3-2-1…GO!

4/20/10; Gymnastics

AMRAP in 12 minutes

Sprint 50m
3 L pull ups
3 handstand push up

Total- 9 rounds and 1 HSPU

Warm up- Easy stuff... just more DU practice, and some ballistic stretching and squats.

WOD- Tough, but more frustrating than anything else. I'm trying hard to get better at the more advanced gymnastics stuff. I started to fail on HSPUs at the end of the 12 minutes. I would have to do one at a time towards the end and focus really hard on keeping the core tight.

3-2-1...GO!

4/19/10; Heavy thrusters

Post loads-

Thrusters
7x7

Remember to keep your core tight and the crease at the hips goes below the knees.

115/115 (unbroken)
125/125 (unbroken)
135 (unbroken)
145 (6 unbroken/1)
145 (4 unbroken/1/fail)

Warm up- I did a modified warm up, as I didn't feel like running and really want to get better at gymnastics events. 4 rounds of 20 DUs/ 3 L-pull ups/ 3 handstand push ups (HSPU)/ 3 pistols (one legged squats). On the pistols, I have to modify because I'm a fatty-boom-blatty and I have the knees of a 60 year old prostitute. I modify them by squatting to a stool that is 18" high, sitting and returning to the top on one leg.

WOD- I started conservatively. I wanted to so I could guage where and how quick I could boost weight. I was resting about 3-4 minutes between sets. Long enough to loosen up, catch my breath and begin comfortably. Most of my sets were "unbroken," meaning I did the set straight through. The last two sets were tough. If I would have started any higher, I'm certain I would have failed.

I cooled down with 2 rounds of my warm up, but I modified to 15 second static holds on the handstands. Those were tough, and I was working on getting my chin through, my torso flexed and coming off of the wall.

Great WOD and gymnastics work. CF Level 1 cert in 12 days. I'm pumped.

3-2-1...GO!

4/16/10; Run

Pick a middle distance and run. (4-10k) Give your body a bit of a break from working out hard this week and enjoy the run. Also be sure to enjoy your time off from working out this weekend.

4/15/10; Ab destroyer

For time:
10 KB Get ups
1 Burpee
9 KB Get ups
2 Burpees
8 KB Get ups
3 Burpees
7 KB Get ups
4 Burpees
6 KB Get ups
5 Burpees... All the way down to 1 Get ups and 10 Burpees

Immediately follow up with max rep of pull ups (kipping allowed)

Use a 55# KB or DB. One complete rep starts at the supine (on your back) and ends with the KB or DB over your head. KB or DB must stay in your hands at all times for the rep to count.

Total time- 16:13; 22 pull ups

Warm up- DUs and some pull ups, push ups and a few squats. I was giving my legs a much needed break from this last week’s events. I’m still a little sore from all the running and squatting.

WOD- We started at 20 and then went to 9. I had to modify this from the original post. It totally sucked. To clarify, it went 20 KBGUs, then 9, 8, 7, etc. I went straight up to 15 and had to catch my breath. After that, I went unbroken until the round where I needed to do 8 KBGUs. I had to bust that up into 4/4. Every subsequent round of KBGUs until I hit 3 were broken, as well. I swear I saw the holy ghost on my last three rounds. Holy mackerel. I don’t know how I did it, but I managed to finish in a respectable time. Other CFers in the unit, modified the WOD appropriately (weights, and repetition scheme) and were getting after it this afternoon. I’m sure that I’ll be cursed tomorrow by everyone in the office for coming up with this stupidity. Great WOD, functional fitness, and strength development.

I’m really enjoying the fact that everyone in the unit is actively participating in the WODs. It makes me proud to see everyone getting after it in the gym and getting comfortable being uncomfortable.

Congrats to Sergeant White, who after stagnating on his old regimen has managed to lose 6.5 lbs since CFing with the crew. He’s only been on the program for 4 weeks.

3-2-1…GO!

4/14/10; DUs, Swings, Burpees

7 rounds for time-
20 DUs
10 KB swings
5 Burpees

New WOD....wanted to try something new and give us a little break for the legs.

Total time: 10:28

Warm up- Double under practice and about five minutes of jump rope interspersed with squats and push ups.

WOD- Breath taker. I had Rob go first so I knew what time to beat. :) The last sets of burpees my eyes were closed because I just couldn't focus, the world was spinning and I swear I thought I was going to pass out. Rob did some great coaching on the DUs. His coaching allowed me to correct a form deficiency (my wrists were floating upward) that helped me get into a rhythm. Awesome performance by everyone today. Scaled folks did a 5:1 exchange on DUs for normal jumps on the jump rope, and we had one person do shuttle sprints. Good stuff. Keep it coming and the intensity high.

3-2-1...GO!

4/13/10; Run and OH Squats

For time:
5 rounds
400m
45# plate OH squat

Total time- 15:46

Warm up- Standard protocol of 400m, 10s of pull ups, push ups, squats, and lunges. I also did some L-pull ups and Hand stand push up practice this morning.

WOD- All rounds sucked. I wasn't quite on my game today and I was totally exhausted. Great moment today was getting my butt kicked by Doug. He turned out the fastest time today. I was having a hard time keeping active shoulders and the arms locked. I averaged a little over 3 mins a lap, consistently. My legs are trashed.

Great turn out on the WOD today. We had 11 people show up and participate. Crossfit is growing at the unit and I found out we're going to get funded for $2500 to build our own CF gym. Exciting times!

3-2-1...GO!

4/12/10; Angie and yummy CF Kool Aid

Baseline testing on Angie:
For time-
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

CF Team- See previous times to set your goal.

Total time- 15:57 (smashed PR by 3 mins)

Warm up- I ran 400m and then did some ballistic stretching as well as some lunges.

WOD- I was pretty surprised with my performance on this WOD. I just read the the previous Angie BLOG and here are my numbers-
100 pull ups completed in about 9 minutes- this time about 6:30
100 push ups completed near the 12 minute mark- this time about the 10:00

I hit sit ups and thought that I'd burn right through it. Heck no! I broke it up 25/15/10 and then sets of 5-8 until I hit the century mark. I was destroyed when I got up and was about 13 minutes in at that point. My hip flexors were on fire and I was closing my eyes while doing the squats. It totally sucked. My time keeper told me I was at 15:50 when I hit 90 squats and i burned through the last 10 as quickly as I could. I was extremely happy with my result...3 minutes, awesome.

In other news, people are noticing. Our CF crew at work has gone from 3 to 8 or 9, depending on the day. PT test results came in and everyone that was CFing made substantial improvements of over 40 points on their tests. Surprising improvements were on the 2 mile run, as CF doesn't require a lot of the running that you normally do with traditional Army PT. I've submitted my request to get a unit CF gym started. We'll see what happens. CF works and I'm happy to say that I'm changing my little unit into kool-aid drinkers.

3-2-1...GO!

4/9/10; CF Total

Find your 1RM for the following lifts:

Press
Deadlift
Squat

See previous post for old totals.

Totals:
Press- 155#
Squat- 295#
Deadlift- 385#
CF TOTAL: 835#

Warm up- Just some light sets of each of the exercises, followed by medium weight at 3 reps. I took a PT test this morning, so I felt sufficiently warmed up.

WOD- Self-explanatory. Find your 1RM based upon your previous totals. I had a failed attempt at 165 on the Press. After that, I went back to the old max. My first attempt on the squat was 275....easy. The next attempt was 295, I got it too. However, there was a bit of a pause at the bottom. That made me a little apprehensive to try 315, so I stopped there. The Deadlift first attempt was 385 met with success. Full open hips and the lift felt easy. Except for one thing...my grip was slipping because of the sweaty palms and a greasy bar. I really could have used chalk today. I wish that I could have brought some with me. If I had the chalk, I would have attempted 405.

Other news- Maxed the PT test today. 75 PUs in ~70s. 76 SUs in 84s. 2 mile run in 13:16. I did that one this morning before the lunch time WOD. I was exceptionally tight in the core area and my hip flexors. I just couldn't get loose on the run at all. I was concerned that I wouldn't max my run and I was really close. The DUs, box jumps, and burpees really smoked me this week. I did note that despite the lack of SUs in CF, I still managed to do 76 SUs unbroken.

CF Works. 3-2-1...GO!

4/8/10; More DU suck

For time:
Row 500m (sub 50 SDHP)
150 DUs
50 Burpees

Total time- 12:34

Warm up- 400m and 10s of Pull ups, push ups, squats, and lunges. We also did some DU work on the ropes prior to getting started.

WOD- Subbed the row with the KB SDHP...not quite the same at all. I managed to hit 43 unbroken, rested for a second without regripping and finished the last 7. DUs sucked It took me almost 8 minutes to hit 150 DUs. I couldn't get into a rhythm and my arms were a little tweaked from getting after the SDHPs. Burpees weren't anything to brag about- 20/5/8/7/5/5. I was dripping sweat at the end and my shoulders are still fried as I type. PT test in the morning ought to be interesting... General Physical Preparedness.

3-2-1...GO!

4/7/10; DUs, Box jumps, and Swings

Five rounds for time:
40 DUs
30 Box jumps (24" box)
20 KB swings (55lb)

Total time- 28:22

Warm up- 400m run; 10s of Pull ups, push ups, squats and lunges. Did some DU work to get warm and motivated.

WOD- Deceiving. I thought I could handle this load in sub 20. So wrong. Between the DUs and the Box jumps, my lungs were burning. Add the KB and you have a recipe for lung napalm. DUs in the 3rd through 5th rounds were so uncoordinated. I managed a few bouts of 15-20 in a row, but for the most part, they were uncoordinated 3 – 5 DUs in a row, catch my breath, repeat. I laid down and caught my breath after the last KB swing. This one drained the life out of me. Tomorrow is suck, too. Not looking forward to it.

3-2-1…GO!

4/6/10; Elizabeth

21-15-9 of
135# Clean
Ring Dips

Total time- 8:22 (busted PR by over a minute)

Warm up- I walked the dog for about an hour this morning. After that, I came home, and jumped rope for about 5 minutes and did the 10s of pull ups, push ups, lunges, and squats. I did some Oly bar hang cleans and push presses, too.

WOD- None of my sets were unbroken. I made it to 15 on the cleans and finished 5/1, ring dips went 10/6/5. Round two was 6/5/4 and 5/5/3/2. Round three was truly pathetic. I was gasping for air and wanting it to end. 3/3/2/1, and 5/2/1/1. Tough WOD. I can tell that I've gotten better at the cleans, though. I transition at the midpoint (bounce and shrug) a lot nicer than I did when I first started doing these. Very excited about the PR...the next time around, I'm going to try and bust this by another minute.

3-2-1...GO!

4/5/10; Run 4k

Ran a 4k route for time. Warmed up a little bit by jogging in place, jumping rope and doing sprint drills (high knees, heels to butt, plyometric skips).

Total time: 16:43

Not much else to report... it's just a run. I do wish I owned a rower, it would make these "M" days more fun.

3-2-1...GO!

4/3/10; Two-a-days

Morning WOD-
Run 100m
5 KB swings (55#)
Run 100m
10 KB swings
Run 100m
15 KB swings…and so on
AMRAP in 20 min

Rounds- Made it to 48 reps (total of 273)

Afternoon WOD-
6x 400m

All rounds completed sub 1:28. Did the last round at PT "max" pace for 800m and completed it sub 3:17.

Warm up- On both occasions did the usual 400m run and 10s. In the afternoon, I just did a 400m run and did some ballistic stretches along with running drills (high knees, plyometric skips, and heels to butt)

KB swings really sucked the life out of me. I woke up this morning and felt like I'd been in a fight with a 800 lb. gorilla. Every muscle from my calves to my traps were tight and tender. I won't be doing this combo any time soon again, I assure you. I've just downloaded my CF Level 1 cert manual. Looking forward to getting to the cert class. It will be very interesting to hear what they have to impart.

3-2-1…GO!

4/2/10; GI Jane

100 Burpee pull ups for time

13:15

Warm up- About ten minutes total of cycling through DUs, 5 push ups, DUs, 5 pull ups, DUs, 5 squats, DUs, 5 lunges, repeat. After that, some liberal stretching with the broomstick combined with some ballistic stretching. I felt really good after doing this. Beforehand, I was really dreading working out until I got my heart rate going.

WOD- I convinced myself not to stop until I hit 25…well, I thought I did. I stopped at 22, breathed really deeply and hard and banged out 3 more. I was 1:57 at that point. After that, I was trying everything to hit 10…FAIL. I stopped at 8, rested and did 7 more. By the time I hit 50, I was at 5:18. 50-75 was mental. I was breathing hard, stopping every 5 and stepping out of my gym into the fresh air. I hit 75 at 9:25. I was continuing with 8 or 7 at a time until the last 15. I broke those up 5/5/3/2. I was so gassed.

I busted my last PR by 1:20. Crossfit works. Improvements have been steady. This marks month three. A quarter of the way through my experiment.

3-2-1…GO!

3/31/10; C&P, Pull, and Run

3 rds for time:
135# Clean and Press x 8
Pull ups x 12
Run 400m

Total time: 10:28

Warm up- Pulling my daughter on a bike trailer for two miles to the park, playing at the park, then biking (uphill, unfortunately) back to the house. 10s of pull ups, push ups, lunges, squats and med ball cleans and press.

WOD- I reversed the order of run this time, because we usually run first and then suck for the weights. This method proved to be pretty challenging. I couldn't get any of the rounds' 400m runs under 1:50. I was just too gassed. My goal was to finish under 10:00. Fail. Very challenging WOD and I made this one up. I probably enjoy the masochism of CF programming just a little too much.

3-2-1…GO!

3/30/10; Run, Burpee, Sit up

6 rds for time:
400m run
25 burpees
25 sit ups

Total time: 31:42

Warm up- running and playing with Reagan at the track, and 10s of squats, push ups and lunges.
WOD- Gut check. At round five, I contemplated packing it in and calling it quits. I was spent and didn't want to do the last round. My splits on the 400s went in 1:28 for the first round, 1:50 for the second round and about 2:00 on all subsequent rounds with the exception of the last round, where I nearly took 2:10 to complete it. The burpees and situps were a total gut check. The only round I went unbroken was the first. I was destroyed after round 1 and totally underestimated the suck of this WOD.

3-2-1…GO!

3/29/10; Squat cleans 5x5

Squat cleans, 5x5

Post loads. Be sure to check out this link on proper form. Do the usual protocol for warm up, but add 3 sets of Oly bar squat cleans (6 reps) to get the form down. Note the difference in receiving the bar on the squat clean. Remember to "shave the body" with the Oly bar.

3/26/20; 8 x 1/4s

For time:
8x 1/4 miles

Protocol:
Each 1/4 mile is an all out effort. Rest period is equal to your run time. Log total time as your result.

Total time: 19:15 (7:00 of rest)

Warm up- 1/4 mile jog, followed by the usual protocol of 10s.

WOD- Nothing surprising here. Run all out at every 1/4. I was turning in decent times for the first few rounds (1:20 - 1:25). After that, I gassed. I was turning in 1:30-1:35 in the last rounds. Total suck. Winded and gassed. No technique or strategy was employed in this WOD. Just push as hard as I can. That's all about you can do with these WODs.

We had to modify the WOD, after we discovered that it's just too hard to calculate the rest cycle in between rounds. We went with the minute rest because it's a nice even number and the rest is minimal enough to derive an aerobic benefit from the WOD. Great effort by Doug and the wife. They cranked through the 1/4s and pushed really hard right through to the end.

Looking forward to resting this weekend and hitting the road to TN next week. While I'm in TN, it's Tabatas, running sprints, and gymnastic WODs all week.

3-2-1...GO!

3/25/10; Unit Chipper WOD

Chipper- a WOD mixed with various different training modalities, designed to expose the athletes to various different physical tasks. In our line of business, this is good to throw in every once in a while.

For time:
Run 800m
30 45# plate Thrusters
30 Burpees
30 Box jumps
Run 400m
30 45# plate push press
30 pull ups
30 DUs
Run 400m
30 push ups
30 sit ups
25m 45# OH walking lunge
Run 45# plate back to start

Total time- 20:16

Warm up- Usual warm up protocol. We added one more to the group today. If we keep this up, the unit is going to be NMC during WODs….I’m good with it. I went over a description of some of the exercises and modifications for the new people in the group. For the 2 new people in our group, we changed number of reps to half on “G” exercises and cut weight to 25# plates on the other exercises, but stuck with the repetition scheme.

The WOD- 800m in 3:00 even. No land speed records, but I was working on keeping a good pace and saving some energy for the high power output exercises like the thrusters and push presses. As I type, my shoulders and forearms are burning…ugh. Banged out the thrusters in 20/10, burpees in 15/10/5 and box jumps in 10/5/5/5/5. I was TOTALLY winded on the second 400m. Push presses went 20/10 and pull ups went 21/5/4, DUs were just terrible. I couldn’t get into a rhythm and they really chewed into my time. I couldn’t get into a rhythm because at this point, my shoulders were on fire. Last 400m seemed like forever. My legs felt like I had 20# ankle weights on them. Unbroken push ups, the sit ups went 10/10/10, and then I muscled through the lunges stopping twice to rest. I jogged back…but it was a very slow jog.

I honestly felt like I wanted to add more of a strength component to this WOD. Power cleans or Clean and Presses with 135# would have been nice to add to this. The next time I program it, I’m going to add these events. Great work by everyone. Those that have been joining me in the WODs have been showing great signs of improvement evidenced by steady weight loss and general physical improvement in the realm of strength, power and endurance. I’m really proud of all of them.

3-2-1…GO!

3/24/10; DL and PUs...

10 rounds for time:
135# DL x 15
Push ups x 15

then-

150 DUs for time

Total time- DL/PU WOD- 9:26; 150 DUs- 8:03

I figured everyone could use the practice... another head to head challenge. Awesome.

Warm up- We spent about 5 or 10 minutes jumping rope and working on the DU. Afterward, we went over the DL and how to properly do one. Focusing on the "strong back," and "open hips."

WOD- Grueling. More mental than anything else. Your body is so capable of handling this load when you're in shape, it's a matter of focusing and pushing through the muscle fatigue and lactic acid pain. We did this WOD head to head, again. I went up against Doug, who has made a TON of improvement since starting. We were neck and neck through round two and he tapered off, but just a bit (He ended up finishing in ~11:00.) After round 6 I really couldn't handle the 15 unbroken DLs, I was splitting them up in 10/5 or 8/7, with the exception of the last round, where I drove right through. The push ups are problematic for me, because of the bad shoulder. I was able to do straight sets until round 6. From that point on, it was 10/5 or 5/5/5. I was pretty stoked when I heard my time.

I knew the DUs were going to suck. I just didn't know they'd suck that bad. 8:03. Wow. I couldn't get into a rhythm and my back and shoulders were just spent, despite the 10 minute respite.

Tomorrow's our version of the chipper WOD. More suck...yay!

3-2-1...GO!