Friday, March 30, 2012

April 24-day Challenge

A buddy of mine and I are doing a 24 day challenge starting April 1st. We will eat clean, work out at least 30min a day, and log it all. What can we do in 24 days? We'll see...what can you do?

5k jog with dogs...not so fun to run two big dogs. One at a time from now on.

Crossfit Central WOD
5x3 Front squat
135, 155, 185, 225 (out of time)

For time:
21 burpee to DB snatch 45lb right
21 ring dips
21 burpee to DB snatch 45lb left
21 ring dips
8:53 RX

Wednesday, March 28, 2012


Handstand pushups have been one of those movements that I really struggle with. Yesterday I was able to knock out 5 unbroken, twice, and I think I have the whole upside-down thing 1-2% better... so anyway, 5 is a PR and a pretty f-king awesome feeling. Anyway, on with the WOD Log...gotta get to a meeting :)

Krav 1 and 2 classes, 60min each. Lots of ground fighting! Really fun. Really really tiring!

Crossfit Central WOD
"Mary" - 20min AMRAP
10 Pistols
15 Pullups
4 rounds + 2 pistols (had to use squat rack for balance on pistols, the rest RX)

Monday, March 26, 2012

My games are done.

The 2012 Crossfit Games Open is in the books. I had no idea where I would place, or even if I could finish all the workouts as RX when we got started. I am happy that I was able to get points in each workout, but have a long list of improvements to work on before 2013. I went into this as a participant, not a competitor and I am OK with that. I am a realist and know where my current limitations are. I will work on them for the next year and see how much better I can do. I didn't come close to making it to the regional competition, I probably wont make it next year either. I will be closer than this year, though...that is the goal.

Krav 1 and 2 classes, 60min each.

MTB ride at Walnut Creek. My seat broke, so I got a whopping 2 miles in. Epic. Spent rest of the day working in the yard. Good times.

Ran 5k at hike & bike trail. Forgot my Garmin, no data... was about 30min or so.

Crazy sore again! Did yoga, walked dogs, called it a day!

Crossfit Central WOD
2012 Crossfit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters, 3 Chest to bar Pull-ups
6 Barbell Thrusters, 6 Chest to bar Pull-ups
9 Barbell Thrusters, 9 Chest to bar Pull-ups
12/12...15/15...etc until you run out of time
Score 54 reps RX

Veloway Ride
4 laps.  Ride data

2.5 mile run
Run Data

Crossfit Central WOD
3 rounds
500m row
21 sq cl to thruster 45lb lb DBs
19:40 Rx

Still recovering from crazy 12.4 leg sore..walked dogs for about an hour, TP, stretching, etc.

Active rest day, yoga & dog walk

Friday, March 16, 2012

Wow...Games WOD 12.4

Well, the 2012 CrossFit Games 12.4 WOD, for me anyway, is in the books. It was a miserable 12 minutes, to be honest. The last time I did "Karen" I finished in around 8min, so I was thinking that I should be able to finish about that same time or so then try to get through as many of the double unders as I could. What happened was the wall ball took longer than I had planned and the double unders after them where ridiculous. I strung two together one time, the rest were either singles or misses. Totally wiped out, and a bit dejected, was how I felt when time was called. I thought I could get 200+ reps and ended up well short of that.

Crossfit Central WOD - 2012 Crossfit Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Score: 159 Rx

Wednesday, March 14, 2012


I really don't get all the whining and complaining about DST. I love DST! I wish we had it all year, too!  I love getting done with work and having a few hours of light left to do stuff outside. It'll be great to be able to get in a couple rides a week on my mountain bike. Fortunately there are a couple nice trails within 20min drive from my house.

I can't wait to see what the 2012 CrossFit Games 12.4 WOD is! Thusfar the experience has been really fun! The workouts have not been anything I really excel at, which is pretty much what I expected. Maybe I'll get lucky one of the last two weeks, but probably not.

Krav Maga L1 and L2 classes, 60min each.

Crossfit Central WOD
8min AMRAP
10 L & 10 R - DB strict press, 35#
25 squat jumps, 20 situps
3 rounds - was a warmup wod, coach said dont go all out!

15min AMRAP
3 DL 275#
6 pullups
9 pushups
8rounds RX

Krav Maga L1 and L2 classes, 60min each.

Veloway, 3 laps. Passed 15 roadies, not passed by anyone! Love it.
Ride data

Pouring rain! Did skill work in garage:
double unders
over head squat
nothing timed, worked for about an hour

15 min AMRAP
10 pushups, 10 double under, 10 situps, 10 kb swing 44lb
walked the dogs

Friday, March 9, 2012


Games WOD 12.3 was, at least for me, not a great result. It was much harder than I expected, mainly the toes to bar, which really kicked my ass. I was able to get one round of them unbroken, at least, which was a pretty cool thing since I think my previous best was like 4 or 5? The videos from Again Faster were very helpful, but I still need to work on that movement a lot. My core is sore today, thats for sure!

Crossfit Central WOD - Games 12.3
AMRAP 18min

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
4 full rounds + box jumps and push press = 171

Active rest day: did yoga and walked the dogs then hit the foam roller and tp kit

Wednesday, March 7, 2012

Racing is back

The weather allowed the Dirt Derby races to happen last night. We had a different and much easier track this time, as the property has moved the motocross track closer to the road. A flat, twisty, slippery hard-pack with some loose sections hidden here and there along with a very stiff wind in our faces at times was still a good challenge and resulted in some good racing, at least in the middle of the pack where I was! I got a much better start than my first race and made a few passes straight away. I was making ground on some guys in front of me when someone fell right in front of me and I had to stop to avoid him and the people next to me. I ended up getting a couple of them back later in the race by using better lines and upshifting when the wind was at my back - use that wind when you can! While we need the rain, I hope it holds out for next week so we can race!

Crossfit Central WOD
CFT Finish DL:  365, 405x, 405x
I got 365 up, which I missed last time. Still not happy with that.

Dirt Derby Mountain Bike Race (20min, 5 laps)
Finished 9th out of 15 in my race. No crashes!
Strava - Race Data

Krav 1 and 2 classes, 60min each
Lots of sparring and sprawls!

Monday, March 5, 2012

What a weekend!

It was so nice out, and we spent most of the weekend outside enjoying it. I sure don't want to spend the day in the office, but I have a lot of work to do. Hopefully the weather is nice tomorrow so the Dirt Derby mountain bike race happens!

Exploration Dives at Reveille Peak Ranch
Planned to do a dive to 185' technical dive in order to explore the graphite quarry bottom. Got all backgas and deco gasses ready and did about 400-500m surface swim, then headed down only to find a silt bottom at 65' - what a let down!  Conditions deeper than 40' are not very good. Surface swim to another part of quarry and dropped down again to find the bottom at 95' which was better. The "deep" still eludes us....

Brodie Park Crossfit Free Workout
Run 400
25 Games Standard Pushups, 25 Squats
Run 400
25 Burpees, 25 Box Jumps
Run 400
25 SDHP 40lb DB, 25 Thruster 40lb DB
Run 400
25 Wall Ball, 20lb ball, 25 Ball Slam, 20lb ball
14:20 Rx

Hike with the dogs around the lake
4.11 miles

Thursday, March 1, 2012

2012 Crossfit Games Week 2

I know that there is only a slim chance (like snowball's chance in hell) that I will make it to the regional competition unless the stars align and all the remaining workouts are stuff I am really good at. Maybe max 1 rep shoulder press for three weeks in a row! Yeah, that's the ticket.... but come on, that's not likely, right? Anyway, so far the Open has been a lot of fun so far and I have no regrets for entering.

The last week has gone by so fast! Even with a day or so being a bit sick, I still had a pretty good week of work. I can't wait to see what the 12.3 WOD will be.

Crossfit Central WOD
Games 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Score:  46

This is less reps than I expected, but I have never snatched that much weight once much less for reps. I like snatching. Need to do more of it.

After work:
Yoga for Athletes - Zen session!

Krav Maga classes, level 1 and 2

Crossfit Central WOD
CFT part 1
Back squat - 335 (miss 365)
Shoulder Press - 205

Krav Maga classes, level 1 and 2

Was under the weather when I woke up, so I took it easy. Did a Yoga session later in the day and walked with the dogs for a bit. Took a few naps along the way.

Went hiking for a few hrs on green belt. I need to get a good backpack to carry more load on hikes. Almost like old ruck marches except for fun. Hmm.

Restorative Yoga & walked the rest day.