10/29 - Reboot

It's awesome how 30min of kettlebells and sprints makes you forget about all the stress you have. It pretty much reboots my whole day!

When did you reboot last? :)

Crossfit Central Kettlebell WOD
1-2-3-4-5-4-3-2-1 (24kg)
Dual KB clean,
Dual KB Front squat,
Dual KB Push Jerk: 
7:58 RX

1-2-3-2-1 (24kg)
Turkish Get-up, 150m sprint:
Untimed

10/28 - Taking out frustrations

Today's WOD allowed us to take out some frustrations on the medballs. Slamming them is a good workout and fun at the same time, especially when you think about things/people/whatever that is currently a source of frustration :))

The DB floor press, to be honest, was not a challenge at all.


Crossfit Central WOD
1) 5x5 floor press, 55lb DB
2) 2 rounds: Row 500m, 30 wall ball (20lb), 20 ball slams (6lb) - 8:55 RX

10/27 - The Butcher

The Butcher, by Rogue Fitness, is a sled loaded with weights (4x45lb plates today) we pushed back and forth across the parking lot. Push one way from the high position then push it back from the low position. Today was the first time we used them, and I am sure it wont be the last. It's an evil device of pure torture -- awesome stuff! It reminds me of football practice pushing those blocking sleds.

Crossfit Central Kettlebell WOD
Two rounds: 4min KB swing (24kg)
3min butcher* run
2min KB hot potato press (16kg)
1 min toe to rope
Rest 3 min. 

I didn't count reps, just tried to keep moving.

10/26 - Smoke free six years today

Pretty neat eh? Six years ago I smoked my last cigarette.

Exposed. Today at Crossfit Central sucked, mainly because I suck at overhead squats. If you were to ask me if I practice them, I would have to tell you no. So why would I expect to get better at them? Grrrr

Crossfit Central WOD
CC Flyers - 3 rounds: 400m run, 21 box jump, 12 overhead squat 95lb
DNF: finished 2 rounds RX

10/25 - Breakin' out the big bells

Since I've been going to kettlebell classes, we have not used the 2pood (32kg/72lb) bell. Today we broke out the big bell and had a great workout. The 2pood bell is no joke, and any technique defect is magnified greatly. It's awesome when you do it right, too!

Crossfit Central Kettlebell WOD
WOD 1: 5,4,3,2,1...4,3,2,1...3,2,1...2,1...1 down the ladder KB Snatch
- Untimed
WOD 2: AMRAP 7min 3 KB wallball, 5 pullups
- did 5 rounds + the KB wallball
Used 32Kg bell for all (~72lb)


Great read.... do check this out: Are you smoking candy cigarettes? 

10/22 - Here comes Romeo

The last foster doggy was living in my house for two months. It was, to be honest, really quite a bitter-sweet moment when he got adopted!  I figured to give it a break before taking in another one, but there's another dog out there that needs a home so I'll be picking up Romeo tomorrow morning. He's supposedly well socialized so he'll get to come along on errands, go to the dog parks, and so on.

Today was a first. The first time I went to Crossfit Central five days in a row. It also was the end of October programs, so I guess I will go ahead and do November the same way. I can't say for sure that I can make all five days a week every week, but I can say that I will certainly get some great work done in the next four weeks.

Keep crankin'

Crossfit Central Kettlebell WOD
Partner WOD...Two rounds for total reps:
4min KB Swings (American), 3min Push Press, 2 min Burpees, 1 min Snatch - 24Kg bell
2min Rest
We did 552 reps

10/21 - Up in the morning before the break of day....I don't like it, no way!

The title of this post is from an Army cadence we would sing running down the road or firebreaks. It was in my head today as I was running the 400m to complete our warm-up. It's funny how those cadences come back into my mind when I run.  I still don't really like getting up early all that much. It takes me a bit to get going and get in the right mind-set. Once I get my head right, I usually have a pretty good workout and I always feel really good the rest of the day.

 Today's WOD was tough, but at the same time frustrating. The tape on the rings I was using were soaked from the class before, so I had to waste some time with that, and then I was making the rings slick with my own...maybe wristbands aren't such a bad idea. After all, this is not a fashion contest.


Crossfit Central WOD
5x3 thrusters
115, 135, 150, 165, 185

AMRAP 12min
50ft walk lunge 45lb overhead
5 muscleups
Did 4 rounds, jumping muscleups

10/20 - Keep Crankin'

In passing, I asked Jeremy Thiel what his words of that day are..and it's funny how they ring true.

Keep Crankin'

It's simple really, but not easy.  I will.

Crossfit Central Kettlebell WOD
5 rounds: 150m run, 30deadlift (15right, 15left), 30 abmat situps, 30 kb swing
19:58 Rx (24kg bell)

10/19 - Take it as it comes, man.

Seems like just when I think things are going well, some bs happens. Today my 2.5yr old Samsung refrigerator needs service...63 degrees is not the ticket, is it? I have coolers full of food on ice in the kitchen.. awesome. It is what it is, I will either pay for it to be fixed or if the price is too high for parts & labor I will just take my happy ass down to Lowe's and buy a new one since this is the 3rd time I've had a problem with this one!  I've wanted a nice French door 'fridge for a while, so maybe this is the time?

Luckily I was able to make it to Crossfit Central to get my mind off of it... what a killer WOD! It sure didn't look so hard on the board, but man it's no joke!

Crossfit Central WOD
5 rounds, 15min cutoff
200m run
20 box jumps
10 should press, 70% 1RM (135lbs)
4 rounds completed RX

Some plank fun after.

10/18 - Focus

It's weird how momentum works, isn't it? It's like you get going on something, and it's going really well, and then sometimes (at least for me), I lose some of the momentum. My biggest struggle is focus. I tend to lose focus and let myself get off track. I know this and I freely admit it.

Since adding unlimited kettlebell to my regular Crossfit classes, I find that it's a hell of a lot easier to keep focused on eating paleo, drinking water, getting at least 8hrs of sleep, using that triggerpoint kit, and taking my Advocare supplements. I wouldn't call it a break-through, or an epiphany, but I'll take any help I can get along the way.
 
Crossfit Central Kettlebell WOD
AMRAP 9 min:
7 pullups
7 kb snatch to lunge (right), 24kg
7kb snatch to lunge (left), 24kg
3 rounds + pullups...that 24kg snatch to lunge is no joke!

WOD2
ladder
24kg kb swing -release - catch
shuttle run
good fun, in a painful wrapping :)

10/15 - We don't need no stinkin' grip

 Another great time at Crossfit Central today. If you haven't tried a kettlebell class, you should! Short and painful...just about perfect.

Crossfit Central Kettlebell
3 rounds: 90 seconds dual KB clean & jerk (16kg each)
2 min tabata toes-to-bar


No setting KB down during 90 sec work. This WOD was a freakin' grip killa!

10/14 - Something new

 Photo of our class working the 5x5 today by Coach Zachary Thiel

One of the cool things about Crossfit Central is that you really never know what you will do on a given day, and you are 100% certain to face things that you are either uncomfortable with or just plain suck at. One of those for me is having a barbell overhead and squatting at the same time.The more you face these, the better you get at them, which is the silver lining in it all.


Crossfit Central WOD
Hang Snatch
5-5-5-5-5
45, 65, 75, 95, 135x

10 Rounds for Time
5 Snatch Grip Back Squats with Press (45lb)
5 Burpees
9:04Rx

10/13 - More work = more result

Nice lunch "break" at Crossfit Central today! I usually take Wednesdays off, but I couldn't make Monday so I went today. I'll be interested to see how four days in a row works out! I'm thinking about going 5 days a week since I have unlimited KB next month. I can always just scale back weight on KB days if I have to. I can not, however, get time back....

Crossfit Central Kettlebell WOD
4 rounds
10 pullups
10 in&outs
10 kb thruster 16kg each hand
10 box jump
12:27 Rx

10/12 - Who is the new guy?

Something weird happened today, maybe it's not the first time, but I will say it's the first time I really noticed. I had to go to a conference with a vendor we work with today, so I woke up early and hit the 615am class at Crossfit Central with Coach Zachary Thiel. I'm certainly not used to getting up at 520am, but I had gone to bed early to ensure I would get a good night rest so I felt pretty good when I arrived, felt better after the warmup, and I felt awesome during the workout, almost like I had an extra gear! Where did this extra mojo come from? I wonder if it's because I was with another class and had that "new guy" thing as extra motivation to crush them? Seems likely!

So now...keeping the engine in that extra gear every time is the goal!

For sure paleo food as well as adding unlimited kettlebell and getting in at least two days more a week at Crossfit Central is paying dividends.


Crossfit Central WOD
10 kb front squat, 20 kb snatch, 30kb clean, 40 pushup, 50 kb swing, 40pu, 30 clean, 20 sn, 10 sq @ 24kg = 12:19 RX

10/8 - More Fun Friday

Really enjoying getting in more work up at CC. Today was a great time, and everyone got in a great workout in fantastic weather.

Crossfit Central Kettlebell
WOD1 two rounds, 16kg bell

45 sec pushpress, 80m run, 45 sec hot potato squat, 80m run, 30sec rest.
WOD2 Tabata 6 rounds: 

box step-up, 2x16kg in rack position, 

pushups on kb handles
 

10/7 - Are you sleeping enough? Check this out!

Cutting back on sleep reduces the benefits of dieting.

I have made a lot of progress in my sleeping, which is really important. A few years ago, I used to get 4-5hrs a night and would drink lots of coffee. It was, to say the least, a vicious circle. A nightly self-imposed minimum of 8hrs does wonders. I also take Nighttime Recovery.

How much do you sleep?

Crossfit Central WOD
Front Squat 5x3
135, 135, 185, 225, 245(pr)

Max Reps in 10 Minutes, 30sec rest between each
3 Min: Rower (Calories) (44)
3 Min: Ring Rows (37)
3 Min: DB Floor Press, 55lb (45)
Total: 146 RX

10/5 - Birthdays are brutal

This is the best time of the year to workout outside, or at least in a nice open garage like most Crossfit affiliates! It's weird to actually feel cold when driving back from the workout with the windows down! If only these temps were all year :)

updated:
Yesterday (10/5) was my gf's birthday. She wanted to go eat at Max's Wine Dive, so off we went for a fantastic meal, some wine, and of course some birthday cake. Man, that cake almost made me feel sick...more sugar in that one piece of cake than I've had in the last two or three weeks combined I bet.  Ugh.



Crossfit Central WOD
3 rounds, all with 115lbs
9 deadlift
7 SDHP
5 push press
400m run
11:53 Rx

10/4 - Way too nice to be at work all day...

...so I took a nice lunch break, thanks to a void in my calendar, to head up to Crossfit Central for a Kettlebell class. We did a good warm up, practiced rope skipping, and then got down to business.

CC KB WOD

4 rounds of 4min work then 1min rest AMRAP
10 burpees
10 KB swing, 2pood (32kg)
50 rope skips (single)
7 rounds + 10 burpees done in the 8min as RX

That 2pood KB will never get light, will it? Those took way more out of me than the other two exercises.

Can't wait to get done with work so I can go enjoy this weather!

10/1 - Fun Friday

Between yesterday's crazy WOD and today's class, my legs are really sacked. I will be spending a good bit of time with the foam roller this weekend!

Fridays always seem so much better than Mondays, don't they? Now if I could just get someone to magically finish some documentation I have to do for work...

Crossfit Central Kettlebell WOD
2 rounds, 90 sec of work each
Big tire flip
Rope swings
Box jump line (8 boxes in a line, like frogger)
250m run

WOD #2
3 rounds:
15 dual KB russian swing, 24kg
7 burpees
5:01Rx

Really fun class, I'm glad I signed up for it.