Friday, January 28, 2011

Breaking through the clouds

Good stuff on the horizon
I don't want to jinx anything, but I have some pretty amazing things coming up! I need a little luck and a little preparation to make it happen!

I like to do one of the three lifts from the CFT at least once a week. Yesterday at CC we did heavy deadlifts, so today I worked on the press. I was a bit rushed due to time (meetings etc), but I still am pretty happy with it.

WOD 2011-Jan-28

Lat pulldown (pullup bar = loose, and felt bad so did this)

KB Snatch Ladder, 10 rounds
10kb snatch, 45lb
two times through rope ladder
10 situps
10 box jump

Thursday, January 27, 2011

Buck Furpees!

Buck Furpees! What a great shirt!

You know, burpees are a SOB! Yes, they are effective. Yes, they are a gut-check, Yes, they are a smoker. I still hate them. My friend Clay said that he wants to go back in time and punch whoever came up with them in the face right as they are about to come up with the burpee! Now that is taking hate to a new level! ha!

That shirt pictured, is available here.  I am in no way affiliated with that business or site. I just think it's a freakin awesome shirt!

Anyway, the dead lifts felt really good today! 315 felt a bit heavy, maybe it was mental? Then 365 seemed about the same, or maybe a bit easier than the 315 before. I was more focused, which has to be why. It's amazing what we can do with focus!

There WOD today...pfft... my legs were crying, my heart was pounding, but I just had to keep moving. The 2nd round was my slowest.

Crossfit Central WOD 2011-Jan-27
Dead Lift
3 -3-3-3-3
135-225-275-315-365 (3rep PR!)

3 Rounds w/ 90 Sec Recovery between each:
Each Round For Time:
Run 200 M
12 Burpees
1:29 / 1:40 / 1:36

Extra Credit
Planks, Leg lifts, and such. Good stuff.

Wednesday, January 26, 2011

I am the chaser

Yesterday, I posted about momentum. I am still feeling it! Rather than going to the gym today, I went out to the Veloway for a 3-lap time trial ride on my bike. I haven't been out there for a couple months, so I was unsure how my time would compare.  I rode hard, chasing guys in spandex and ended up passing seven people and not being passed! I LOVE the chase. Mainly I like being the chaser. It's like I envision other people on the veloway as the carrot way out in front of me. I put my head down and pedal my ass off to catch and pass, then really pedal hard to break their will to fight back and keep ahead of them!

By the way I also set a 3-lap time PR today! Boom!

WOD 2011-Jan-26
3 lap time trial, 9.1 miles
31:58 (PR)

Tuesday, January 25, 2011


The Daily Grind: A Matter of Momentum

Momentum. Do you believe in it? I am starting to!

Check out this article!  I wonder how much more I could do in a day if I panned my tasks the day prior. I know I have a lot of things that come up out of the blue (seems like), but there are things I do every day that I sometimes forget or put off.

I can feel the momentum of progress. Workouts, diet, professional, personal life, everything.

Crossfit Central WOD 2011-Jan-25
3 Rounds
5min AMRAP
200m Row
14 kb press (7 right, 7 left) 16kg
1 min rest
Round 1: 3 rounds + 120m row - RX
Round 2: 3 rounds + 150m row - RX
Round 3: 3 rounds + 165m row - RX

Extra Credit
3 rounds
bear crawl & wheelbarrow with partner

Monday, January 24, 2011

Running ... a work in progress

I have never been a fan of running, but I was (at least) a competent runner while in the Army. Mostly this due to not having any choice in the matter. My best two-mile run time was 12:38 and, as a company, we commonly ran 5-mile runs in 40min (8min/mile pace) two or three times a week. The 82nd Airborne is not a unit that accepts mediocre PT from its soldiers, so if you were falling out of runs, you got to run again after work ended until you could keep the pace. No one wanted to do that so we ran our asses off.

Fast forward 12 years and, to say the least, running is a hell of a lot harder! That said, I am starting to really feel some progress! I ran my Monday 5k today in under 30min, which I have not done in nearly a year! I understand that running alone is not the be-all end-all of fitness, but it sure is effective!

WOD 2011-Jan-24
Run 5k

Extra Credit
25 back extensions
25 leg lifts, straight legs
25 knees to chest

Friday, January 21, 2011


This is how I felt today!
I'm pumped that it's Friday and all, but I really didn't have that great of a workout. I didn't get to start until nearly 6pm, which I am not used to. However, I still felt like ... shit, sluggish, weak?

Tough, keep crankin' - that's what I had to do.

Skill work was pretty good. I feel like maybe there could be a light at the end of the overhead squat tunnel. Grace was really freakin' slow...I've done this over a minute faster at Crossfit Central. I am sure part of it is the atmosphere, but geez!  I actually felt better doing the 1-1-1-1-1, which I did after Grace! Weird.  The situps went fast and were easy, but then the damn double unders....I am like a white dude break-dancing doing those, today worse than usual. Frustrated, but I WILL conquer them this year!

WOD 2011-Jan-21

Skill Practice
25 OH Squat w/broomstick

30 reps, 135lb clean & jerk
4:28 Rx... WTF!?

Clean & Jerk

Extra Credit
50 abmat situps
50 double unders - most in a row: 4 WTF!?

Thursday, January 20, 2011

Turn off the AC, yo!

My current foster dog: Samson
This morning a nice 57-58 degree walk with the it! An hour walking with the dogs is a great way to start a day. They woke me up early wanting out, so may as well get up and get out right?

So as the morning went on, I started feeling a chill... check weather.... 40 and windy. Someone, please turn off the AC :))

The WOD at Crossfit Central today was good, starting with a skill/strength component that was more skill than strength. I wish I could go to the OLY lifting seminar they are having, but it is what it is.

Crossfit Central WOD 2011-Jan-20
Hang Power Snatch

10 rounds, on the minute every minute (with parner)
7 ring pushups
7 KB swing, 32kg
14 jumping lunges
9 Rx 
... we were one KB swing short of doing all damn swing.

Tuesday, January 18, 2011

Hawaii Five-O

Hawaii Five-O
Sick dog...spent the morning at the vet and ended up having to leave him there for a pickup later today. This not only means a 51 mile round trip earlier this morning, but another one later this afternoon! What fun! Because of this, I missed my class today at Crossfit Central - that's the real pisser!

Anyway, I used to watch the old Hawaii 5-0 when I was a kid, and I like the new show too. Fitting then that I made up a workout for today based on that bad could it be? Well, I have to be honest...that took about 5 or 6 min longer than I expected. I think in class with Coach Zach and the others it could be done much faster. Still, I got in a solid workout & I feel freaking great!

WOD 2011 Jan 18
Hawaii Five-O
50 Rope skips (single)
50 KB crossover lunges, 20kg bell**
50 Rope skips (single)
50 abmat situps
50 Rope skips (single)
50 squats
50 Rope skips (single)
50 pushups
50 Rope skips (single)
50 KB snatch (25 each arm) 20kg bell
50 Rope skips (single)
50 KB Swings, 20kg bell
50 Rope skips (single)
23:27 Rx

** Each lunge step you pass bell under the leg you step out with & pass to your other hand. Touch it and knee to floor at same time, return to standing, repeat.

Monday, January 17, 2011

Finally the sun returns to Austin

It's been a really freakin dreary last few days around here. Rainy and cold is not my favorite weather...there is a reason I don't live in Seattle!

Last week I pulled a muscle in my right calf, and it had been giving me problems on Saturday so I adjusted my workouts to let that work itself out.

Today the calf is feeling good, the run went OK except that I had to take a pee break at .5 miles in...wasn't a big issue, but I don't like having to stop running once I get going!

WOD 2011-Jan-15 
Active rest day - TP/Foam roll etc

WOD 2011-Jan-16
90 min hike w/dogs

WOD 2011-Jan-17
Run 5k

4hr break (work!)

2hr hike w/dogs... totally relaxing, yet another shower needed :)

Friday, January 14, 2011

Cold + Rain = Run!

Today I was able to get away from the office for a workout, but a late meeting meant I didn't have the full time I expected so, despite the misty rain and pretty chilly air, I threw on my kicks, put the dog on her leash, and off we went. I find that running on a treadmill is easier, and maybe harder depending on your perspective. It's easier to keep a pace, but harder because I end up running faster thus higher heart-rate etc. Interesting change of pace to run outside, which was nice save the cold rain in my face.

WOD 2011-Jan-14
Run 5k
-running outside + dog with me = slower by a good bit, but I enjoyed the run as did my dog

Extra Credit
50 abmat situps
50 goodmornings
50 double-unders

Thursday, January 13, 2011


Buddy Lee Aero Speed Rope
There's nothing quite like having a really good jump rope. You learn it, you improve with it, and you get used to it and how to use it as well as you can. Then when a WOD comes up where I can put it to use, I freakin' leave it at home! Nice. 

I did, at least, set a PR of nine double unders in a row today. That is, to be honest, one more than I have done with my Buddy Lee Aero rope. Add that to the list of stuff to work on...what a long list.

Crossfit Central WOD
50-40-30-20-10 - Double Unders
10-8-6-4-2 - Renegade Row, 55lb
11:41 Rx

Extra Credit
33 burpees for Zach Thiel's birthday...

Wednesday, January 12, 2011

What is cold to you?

Man it's cold out today ... I can't tell you how many times I've heard that! Being from Colorado, cold has different meaning to me! That said, seems like the older I get the more the colder weather affects my feet and hands. 30 is cold, but not that cold...-30, however, is a different ball game entirely!

To keep "warm" today, I headed to the gym for a quick workout before the pile of afternoon meetings. My legs are pretty tired from the 5k Monday and yesterday's WOD at Crossfit Central, but I still was way over the 10cal/min during the ride.

WOD 2011-Jan-12
Bike HIIT - 5 rounds of 5 min each

Run 800m

30 back extension (GHD)
30 situps

Tuesday, January 11, 2011

The PlayStation Rule

The PlayStation 3
The PlayStation Rule is very simple: If there is no workout done that day, there is no PlayStation to be played.

This rule, so to speak, is something I came up with over the holidays. Background: I picked up a new game for my PS3 (Gran Turismo 5 aka GT5) and was enjoying it a little here and there. I had a bunch of days off around the 16th - 21 (I think) of December 2010, so I had time to get a good amount of workouts in! Hell yeah. What did I end up doing? Three days, like wake-up to bedtime, playing GT5. Not one workout in three days, but I played the shit out of that PS3. The day after the three-day marathon, the PlayStation Rule was created. It's been a really good rule, and I've spent more time in the gym, on the bike, or on the road running than sitting on my ass playing PS3 since I put the rule in place.

What is your PlayStation Rule?

Crossfit Central WOD 2011-Jan-11
3 Rounds for time
Row 500m
12 BW Deadlift
21 Box Jump
14:01 RX

Monday, January 10, 2011

Don't fall out

82d Airborne Division Run

Today's run went pretty well. For the first mile (like last week) my mind was fighting it - "just run two miles today....slow down....I need to feet hurt" and probably more "excuses" to take the easy road and not finish the 3.1 miles.

Overcome the bullshit! I thought back to the days of running 5miles in 40min in the army and how falling out was completely unacceptable. I don't know, because I've never asked, how many other veterans think back to cadences that were sung thousands of times while running, but it definitely helps me to "sing" those cadences in my head while I run!

WOD 2011-Jan-10
Run 5k

30 back extentsions (GHD-type stand)
30 v-up, 14lb medball

Know when to say when?

Duke - Adopted Jan 9, 2011

9 Jan 2011
Headed up to the gym to lift some heavy shit. What a great way to start the weekend, right?

I paid the dumb-ass tax, to be honest. I did not do a really good warm-up, mainly because I was in a hurry to get in and get out due to a couple coming over to meet & adopt Duke. Speaking of Duke, we had really bonded and I will miss him a lot!

Anyway, back to the a piss poor warmup = piss poor workout.Only 335 on deadlift, where 425 is my PR. My back was hurting, legs were sore and tight, and just felt "bad" when I went to lift. Yikes...the pain in middle of my back didn't go away so i stopped deadlifting. Went to do "Borg" and could barely squat 135.... great, just great. I can freakin curl that. Time to put the ego aside and say when. I was able to get some HIIT bike work done to at least earn my shower.

WOD 2010-Jan-07
Dead Lift
315-315-315-335-365(miss) WTF!

Max rounds
Perform one set every minute on the minute, add 10# per round until failure
2x Back squat (starting weight 135#/85#)
DNF - too much back pain

HIIT bike, 4 rounds

42 degrees...rain...windy...cold....what to do? Go scuba diving! haha

What a bad idea. The weather wasn't a big deal thanks to a drysuit, but the viz in the lake was 1-3' and hardly any ambient light coming past 20-30' due to the cloud-cover.

Friday, January 7, 2011

Strong is awesome

This morning I had to get in and get out so I put together a good workout that I could get done within an hour.

After a good warmup, I headed to the weights to do some shoulder press. I did 5x135 to get loose and then started my 1 rep sets. Half way through my heavy reps, a guy I've seen in there before, but never talked to asked me how my "heavy squats" were going while I was resting a bit. When I said "I'm doing shoulder press" he gave me a funny look and said "" and walked away. 185 is a heavy squat? For real? I love it haha!

The Tabata run was fucking miserable, so my bubble was kinda burst from the ego stroking a few min prior.  I did a 400m run to loosen up, then 20 cycles of Tabata starting at 8mph for the first 12, 4 at 9mph, and the last two at a miserable and suck-tastic 10mph. I capped it off with another 400 to close out that "fun." I will be a better runner this year, no matter how many times I puke or almost puke.

Looking forward to lifting heavy shit tomorrow & going diving on Sunday!

WOD 2011-Jan-06
Row 500
Run 400

Strict Shoulder Press

Run 400
Tabata run x 20
20sec sprint - 10sec rest
Run 400

Cash Out
30 medball situps
30 back extensions

Thursday, January 6, 2011

You'll be fine

I'm sore as hell from Cindy on Tuesday.  It sucks. Blah blah blah. I was thinking, man I don't feel like working out today -- not that I would skip, but just didn't want to. Feeling sorry for yourself gets you nothing, right?

Then I read this article: You'll be fine!  Take the time to read it. I bet it changes your perspective.

The WOD today went great! It's a great feeling to set a PR, isn't it? Even if just 5lbs, I will freakin' take it! The metcon was pretty good, I actually feel much less sore than before I left to go workout!

Crossfit Central WOD

Front Squat 3-3-3-3-3 

3 Rounds for time:
12 KB clean right arm - 24kg
12 KB clean left arm - 24kg
12 burpee-box jumps
6:34 RX

Wednesday, January 5, 2011

Just go for it!

Today I was able to get to the gym nice and early, and I was shocked to see every treadmill had someone running or walking, both of the C2 rowers were in use (though their technique was horrid), and people were actually squatting in both squat racks. Wow!

I headed upstairs and got on the upright bike and prepared to rock that mother. After a nice warmup, I started my HIIT intervals. Today was a bit better than the last time I did these, which is nice! The last minute of each round after the first I was standing on the pedals - this will get you some "WTF" looks from "Mr Newspaper Reader" and "Mrs. Romance Novel" who are happy to sit and basically not even break a sweat, but that's OK! Just go for it and reap the benefits.
My order from Advocare should be here today -- Catalyst, Nighttime Recovery, and Post-Workout Recovery.  What do you take? Why?

7 min warmup
For  max calories:
4 rounds: Ride 1 min each of the following resistance settings: 10, 12, 14, 16
1 round as above, adding level 19 as a 5th minute
466 cal
5 min ride out/cool down

Second Helping
Run 800m

30 medball situps (14lb) touch floor above head and between feet each rep.

Later, the dogs and I will go for a nice two-mile jog around the neighborhood. I've been doing a shit ton of laundry lately and lots of showers lately, but this is a good thing.

Tuesday, January 4, 2011

Jan 2011 Benchmark: Cindy

Last time we did Cindy, I got 15 rounds and change... I wanted to get 17+ today, but came up a little short. The squats were, again, what was slowing me down. I managed to get all the pullup rounds done unbroken and the first 13 rounds of pushups (the last three were broken to 5 & 5).

Thanks to Coach Zachary Thiel, too, as today was the first time I did Cindy without taping up my hands like a freakin' mummy! He showed me how to hold the pullup bar without a death-grip! 

Crossfit Central WOD
AMRAP 20 min
5 pullups
10 pushups
15 squats
16 rounds + pullups & 3 pushups RX (PR)

Monday, January 3, 2011

Fitness is not a resolution

It's that time of year again. Tons of people are donning their running shoes and heading to the gym. It's fantastic, but how many will be there in March? August? Rather than a resolution to "get fit," why not set specific goals?

Here are my 2011 fitness goals:
1) CFT 1050
2) 5k run in under 25:00
3) 15 unbroken pullups (kipping)
4) HSPU as RX
5) Complete CC Flyers as RXd (3 rounds: 400m run, 21 box jump, 12 overhead squat 95lb)

The first mile of the run today was such a struggle. I felt like my body was not wanting to run at all. I felt the urge to pee, my back started hurting, and the arches of my feet started rebelling. Maybe it was trying to see how committed I was to the 5k. Whatever the case, I pushed through and completed the run while increasing the pace as I went, which I am happy about.  I've done a good bit of running over the last couple weeks, and it just may be getting a bit easier. Time to push harder, right?
2011-Jan-03 WOD
Run 5k

30 GH back extensions

Ride & Run on New Years Day

Happy New Year everyone!

It was nice to wake up without cobwebs, no headache, not dehydrated, and not feeling like a truck hit me! Yep, I skipped the drinking and partying last night, save a couple small glasses of bubbly.

I headed up to 24hr fitness to get in a workout, and was actually surprised to see that the parking lot was empty and hardly anyone was there. Maybe nursing hangovers?  The bike work was harder than I expected, and I really felt it in the 1 mile run! Either way, it was a good start to 2011. Classes start back up at Crossfit Central this week, and I'm looking forward to what they've got for us.

45min random hill course, level 16 of 20
498 cal

1 mile

50 situps
50 hip extension

12/31 - Looking back, looking forward

Last post of 2010. It's been a pretty good year.

Looking back:
-I need to remember to take advantage of opportunities
-I need to stay focused

Looking forward:
-I will reach my goals in 2011, one step at a time.
-I will do my part.

Active Rest Day

Wow am I sore from yesterday! Took the dogs for a nice long walk and hit the TP & foam roller!