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!