Buck Furpees

It was good to get back to Crossfit Central after their break for the Crossfit Games. I stayed pretty active during the break with Krav and such, but nothing as rough as taking on the daily WOD in the brutal heat.

Today's WOD with the plate burpees ... eh ... I hated it, but it went pretty well. We do a lot of sprawls in Krav, so maybe I'm getting better at up & down since a sprawl is the shitty part of the burpee. So, then you add in a freakin 45lb plate and it makes the burpee a whole different animal! Buck those plate Furpees heh

2011-Aug-4

Crossfit Central WOD
Strength - Back Squat 5x3
135-185-225-225-275

WOD
“Lisa M”
21 – 15 – 9
Plate Burpee to OH, 45lb
Pullups
8:41 Rx

2011-Aug-3

Krav Maga L1
Straight punches and front kicks, which are getting a lot better, then worked inside defenses.After a good bit of that, we did 360 defense slow then all out with pads. It's still a bit freaky having people throw hay-makers at my head, but I am much better at defending & countering.

KO Bag - Kickboxing
Wednesday pain...all the normal warmup, but with 5lb db in each hand. This is massively harder than with nothing. Tons of squats, squat jumps, and squat to jumping round-kick. A side note: It's a little sad to see how pathetic some of the squats in this class are. No depth, chest down, etc. I am thankful for the great coaching I have from Zachary Thiel and Ben Flores at Crossfit Central - legit is the only way that counts.

Closing in on 38

I can't believe it's already August. I guess I am happy because it's closer to vacation time, but I am in no hurry to see my 38th year.

2011-Aug-2

Krav Maga 1/2
Palm-heel strikes, round-kicks, random attacks, inside defenses, round kick defense. It sure feels a lot worse to take a kick to the IT band vs the quad muscle, holy shit!

Mobility: Lacrosse ball attack on the shoulders

2011-Aug-1

Krav Maga 1
Groin kicks, hammer fist up, knees, and from back. Lots of work on choke defense.

KO Bag Kickboxing
A little different today: focused more on power than speed with the bag. Huge kicks and knees. Very fun, but taxing. Good stuff.

Mobility: Ankle/hips

What is your kryptonite?

Well, what is it? Maybe more importantly: Why is it so?

Mine: Overhead Squats.

Root Cause: Flexibility & mobility limitations

I've pretty much been a "stiff" my whole life. I've never had even above-average flexibility or mobility. Mostly, I think, because I didn't ever work on it.  At least I waited until my late 30's to wakeup to this! The impact of the issue, for me at least, is evident in many areas of my life including Crossfit movements, Krav Maga (nearly everything we do), and even recreational stuff like scuba diving ie(reaching back for my valves).

2011-Jul-29

Mobility WOD
T-spine camp-out

Krav Maga 1
Inside defense & round kick until we all died :)

KO Kickboxing
More round kicks...weee...heh

Keep moving

I've had an up and down week.It's amazing how much sleep interruptions can impact the next day. This week, with a sick dog, I've been woken up multiple times a night for a few nights in a row. I find myself fatigued, headaches, and just kinda blah. I have avoided naps b/c they usually make sleeping at night a struggle.

With Crossfit Central taking a normal week off for the Crossfit Games, I will keep moving by doing Krav Maga, Kickboxing, and some much needed Yoga. I've got that and a bunch of scuba diving this weekend, which will make the weekend go by way too fast!

I have GOT to do even more mobility work!  I'm going to go to Mobility WOD every day and do the day's MWOD to help loosen up my "grody grilled cheese glued together muscles."  :))

2011-Jul-28

Krav Maga 1
Today's class was fantastic! Really worked hard today, punches and hammer fists, then side hammers with power. It's crazy how much harder you can hit when you do it correctly. BOOM! BOOM BOOM! Awesome stuff. Finished the class with a 4 on 1 attack drill, which is pretty crazy - getting hit from all directions and fight them off for 1 min doesn't seem like long...yeah, it's a long f-ing minute!

Yoga For Athletes
Still in flow and zen week. Lots of nice long poses.

2011-Jul-27
Krav Maga 1
Class started off pretty rough: 4 rounds 20 jumping jacks, 20 pushups, 20 crunches, 20 squats.  What do you think of that for a warmup? We worked on straight punches, low and high, kicks, and choke defense.

KO Bag Kickboxing
More of the same...Fun. Pain. Sweat..a lot. Rinse & repeat.

Bonk

Today was one of those days. I thought I felt pretty OK then slowly started feeling kinda blah...then I got to my class and just bonked. I had basically jack shit today. It sucked. I sucked. I fell off the box on box jumps twice. I'd never done that before, ever. I just feel sacked. I'm looking forward to yoga later, though. It'll help me get focused and centered again. No time to worry about a bad workout today, for tomorrow I will wake up and hit it.

2011-Jul-26

Crossfit Central Benchmark WOD
CC Flyers
3 rounds
400m run
21 box jump
12 OHS
DNF ... 1 round & 21 box jumps of round 2 done.

Yoga For Athletes
Flow, yo...  

Playing for keeps!

Sometimes Krav Maga is pretty damn intense. We play these "games" where the instructor puts a kick shield or tombstone shield in random places around the room, makes the class lay face down, then yells "GO!!" and you've got to jump up, find a pad to hold else you have to punch / kick / whatever the drill is for one minute. If you're stuck with no pad and no one to punch (aka last man out) you have to do pushups, crunches, burpees, or whatever...basically being last standing sucks!  People will throw shoulder shivers, elbows, knees, hip checks, and anything else it takes to get to a pad. Today I took an elbow to the head...from a girl! Holy shit, she definitely was playing for keeps!


With a trip nearly half way around the world coming up, I've been reading about the TSA and such - you know, making the time I have left to wait longer. I came across this gem today:  Dude takes loaded gun to check in, and it goes off.... What an idiot.

2011-Jul-25
Krav Maga L1
Worked a lot on front kick, which is really fun (and really taxing). Then some straight punch game I mentioned earlier in this post. Finished off class with front choke defense to counter-attack. Stand with eyes closed waiting to be choked is still kinda freaky!

KO Bag Kickboxing
This class was intense. Lots of v-ups, crunches, leg raises, burpees, and pushups. The punch/kick combos were pretty good, but it was kinda sketchy doing jump kicks on a sweaty, slippery floor!

Almost back to normal

I think I am finally getting over the food poisoning or whatever from Saturday. It's made this week really challenging, to say the least. Staying hydrated has been the hardest b/c it's hard to drink or eat when your guts are all twisted up - not to mention you lose a lot of water. Anyway...

2001-Jul-22

KO Bag Kickboxing
More squat kick squat kick death combos ... awesome. Pretty full class for a Friday.

2001-Jul-21

Crossfit Central WOD
Sumo Deadlift 5x2
135, 135, 225, 315, 365X (none at 365)

3 rounds
15 KB clean R (2pood)
15KB clean L (2pood)
35 pullups
DNF (12min cutoff) - 2 rounds + 21 pullups RX


Yoga for Athletes
This is the last week of difficult poses!

2011-Jul-20

Krav Maga class
Straight advancing punches - these are hard to do correctly b/c of the timing and footwork. Roundkicks and roundkicks from the ground.

KO Bag Kickboxing class
Squat, round kick, squat round kick..this gets your HR up real fast!

Down, but not out.

Saturday the 16th I woke up early, the dogs were ready to go out to bark and waste my sleep time. I took them out and while watching them do nothing but walk around I realized I didn't feel right. A few minutes later, it changed from not right to bad. I will spare those of you that may read this the details, leaving just this - it's now Wednesday the 20th and my guts are still all twisted up and things are far from normal. It's hard to just stay hydrated! I didn't workout Saturday, Sunday, or Monday.

The joys of owning my own home were once again realized on Tuesday when the plumber was supposed to show up at 10 for a quick job and didn't arrive until 40min later, thus pushing past my time to leave for class at Crossfit Central - however, he did a great job replacing my spare bath shower/tub fixtures for a lot less than I expected and he didn't have to cut my walls open to do it. I'll take that trade-off.

2011-Jul-19

Krav Maga Class (Level 1)
Worked on advancing punches and elbows and internal defense (straight punches).

Yoga For Athletes
Standing poses, some kinda crazy word I will never remember or spell! A two min headstand to finish up the session

Hay-makers inbound!

This has been a really long week. I've done a lot of work and my fuel has been much better! Also, my laundry work has gone up - that is not a good benefit, is it?  Looking forward to Yoga tomorrow and taking a day to go diving on Sunday.

2011-Jul-15

KO Bag Kickboxing Class 
Man, today's class was hard. The usual combination type stuff then a surprise 1min of max round kicks using both legs if you want from any stance. I got 86. Not the best, far from the worst.

Krav Maga Level 1/2 Class
There was no break between the KO class and this one, so I hurried to hit the restroom and get back. We did a long warmup of shoulder/head/knee touch with partner then added jumping knee to chest 3x on command and three sprawls on command. I was hurting, but trying to keep breath control and not get hit. After some punch work we did the 360 defense. It's pretty damn intense to stand in the room with your eyes closed then wait for someone to tap you from some random direction, then immediately throw a huge hay-maker right at your head, side, or groin! The knife defense class really helped with this. Thankfully they had pads on their arms - I saw someone miss the block and take a pad to the head - no, not me (luckily).

Are you gamed?

I found this link on the Crossfit.com main site - Gamed. Its an interesting read on how companies try hard to get our dollars.

It's been a long week, but a good week! I am looking forward to some rest. Starting to feel like I am burning both ends of the candle.

2011-Jul-14
Crossfit Central WOD
Hang Squat Clean 7x1
135-135-155-185-205x-205  (ran out of time and gas for 7th)

WOD - 12min cutoff
50 Double Unders,
50 Box Jumps
40/40, 30/30, 20/20, 10/10
DNF - was in the 20 round, barely, Rx

Yoga For Athletes
Warrior Pose 2

Hips

It's pretty amazing how much power we can generate with our hips, isn't it? This is true in many things we do. Lift more. Hit harder. Kick like a horse. Fantastic stuff.

2011-Jul-13

Krav Maga class
Hammer fists, hammer side fist, groin kicks, and more choke defense. Good drill with two attackers on us at once.

KO Bag kickboxing class
We did some shadow boxing with dumbbells. Try this with 7lbs per hand for 10 min. Holy shit! Then on to the bag combos and kicks.

Two hrs of great work this evening.

Three -a-days?

Ok I've double dipped a few times lately, meaning more than one workout in a day. I haven't done three yet, and today I've been challenged to go for it. I'm not really nervous or anything, but I don't want to get injured trying to do too much in a day. Mainly I just have to keep hydrated, roll out, and go for it - right?  As one of these is a Yoga class, which can be brutally hard or kinda chill depending on the day, I'm not sure what to expect besides more sweaty clothes. Take that you stupid washer and drier...

I'm very much enjoying Krav Maga, kickboxing, and Yoga along with Crossfit. I think they're the pieces to the puzzle I was missing and will definitely help me reach my goals.

2011-July-12

Crossfit Central WOD
5 rounds
15 push-jerk, 115lb
500m row
18:39 Rx

Ok, for real, this WOD was way harder than I expected. I actually think push-press would have been faster, but I am often wrong. Who knows. I came real close to puking.

Krav Maga Class
We worked palm-heel strikes, groin kicks, & choke defense.

Yoga For Athletes 
Started yoga directly after KM. It was actually maybe a bit easier b/c I was already warm (way past warm, really). We did the superman pose and Warrior 1. For some this was harder than the triangle poses from last week, but for me it wasn't as hard to hold.

>> I filled my 40oz water container 8 times! That's 40 glasses of water <<



Who has two thumbs and will sleep well tonight? THIS GUY!

Double Down

I think that signing up for Krav Maga and all their classes at Fit & Fearless has been a great thing for me. Over the last month I've gained a TON of confidence and I feel like my metcon is definitely improving. Also, it's made me focus a lot more on what I fuel my fire with. Let the benefits roll!

I haven't really ever doubled down on workouts, but lately I have been doing that a bit more. On the 11th doing those classes back to back was pretty freakin' awesome and I felt strong and focused the whole two hours. Good stuff.

Do you double down?

2011-Jul-11

Krav Maga Class
Worked palm-heel strike, front kicks, elbow 1, and choke defense. Great class today.

KO Bag -Kickboxing Class
Another fun, yet crazy challenging class. Lots of kick, jab, squat jump, sprawl, punch combos. It's almost like doing burpees then punching again haha

2011-Jul-10

Went diving. One technical/decompression dive and two fun dives. A fantastic day!

2011-Jul-9

Yoga For Athletes
Triangle poses. The AC was off. By the end, I was doing yoga in a sweat pool the size of Lake Travis

2011-Jul-8

KO Bag - Kickboxing Class
Crazy combo sets, and a killer workout. Fantastic stuff.

A long short week

For a holiday week, this sure has been a long one! Lots and lots to do at work and some great workouts.

My stupid pulled muscle still smarts a bit, but it's getting better.

2011-July-7

Crossfit Central WOD
30 wall ball, 20lb
30 burpees
30 power clean, 95lb
30 toe to bar
150' walking lunge, 45lb overhead
11:49RX

Yoga For Athletes
Standing triangle poses of death (my words). Left sweating like I did another crossfit class! haha

2011-July-6

Krav Maga Class
Straight punches, groin kicks, blind attacks where you have to stand with eyes closed and wait for someone to hit you. Takes a bit to get used to that! Good stuff!

Rest.

Friday I pulled/strained/whatever something in my left side while kickboxing...just another hurdle, right? It pretty much made me take a few days off to rest. When sneezing makes you buckle over in pain, it's time to put away the ego. So, Saturday through Monday I didn't really do jack shit. I didn't even break a sweat. Showers not earned, by any means. I did roll out, do some triggerpoint, and ate clean. Today it hurts still (a little) to sneeze and/or cough, but I figured it's time to get back to work.
 
Griff - In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

2011-Jul-5

Crossfit Central WOD
"Griff"
Run 800
Run 400 backwards
Run 800
Run 400 backwards
17:36

This hurt the arches of my feet more than anything else. I felt like the 400s were agonizing and slow. I hated it, to be honest. My feet still hurt an hour and a half later. W T F.

Finally the weekend, but...

It was a crazy week! New job, training, brutal workouts, etc! It was going so well, until Friday KO Bag class.  Oh well.

 Happy 4th everyone.

2011-July-2

I think today is going to be a rest day. I have that muscle pull still giving me a great deal of trouble. Even sneezing is quite painful. Feels like I broke a rib! WTF!?!

2011-July-1

KO Bag - Kickboxing Class

Tons of crazy combinations of punches and kicks that pretty much no one could follow. Something weird happened. I went to do a kick w/my left leg and I pulled a muscle or something right at the bottom of my rib cage on my left side. It SUCKS!! 

2011-June-30

Crossfit Central WOD
5x3 front squat
135, 135, 165, 185, 225

WOD (95lb bar)
21 SDHP, Run 400
15 SDHP, Run 400
9 SDHP, Run 400
9:36 RX

2011-June-29

Krav Maga Class
Worked straight punches, elbow variations (all 7), groin kicks w/lead leg and trailing leg. Fun game of face down find a pad before someone else.

2011-June-28

Crossfit Central WOD
Cindy
13rounds + 4 squats RX

Already Monday!?

Wow that weekend went by way too fast! I can't even believe it. I guess time really does fly when you're having fun.

2011-June-27

Krav Maga class @ F&F

Worked on hammer fist, groin kicks, elbows, and ground defense. Fun game lay face down, jump up, find a pad to hit...love that!

2011-June-26

Scuba day..aka active rest - I really needed an easy day after the OLY seminar on the 25th. Went to San Marcos for some volunteer dives at Aquarena springs. Nice clear water, until we started cleaning up the Riverbed area.

2011-June-25

Olympic Lifting Seminar @ Fit & Fearless Crossfit
This was my first time to go to any of the Crossfit events at F&F, so I went there with an open mind and determined to get some knowledge and possibly even some skill!  We started out with the Burgener Warmup for the Snatch, then for the Clean & Jerk (full squat cleans w/Split Jerk). After three hours of skill work, we got to the bars to work a 1 rep max for each lift.

Snatch
45, 65, 75, 95, 115, 135x, 135, 155x, 155x = 135 
A bar overhead while in a squat is my kryptonite. This is why I attended. I still have a long way to go, but it was definitely helpful.

Clean & Jerk
135, 155, 175, 185, 205, 225
Man, I have to tell you - it feels good to win. By win I mean complete the biggest C&J of anyone at the seminar. I think I have another 10-20lbs in me, but a) we were out of time and b) after 3:45 of skills and such, I was pretty smoked. I was the only person do do 185 or more and w/the squat - I am not sure why the other guys were just power cleaning it...wtf?

Surprise AMRAP to finish up the seminar...
AMRAP -15min
6 squat clean, 115lb
12 pullups
24 double unders (my other kryptonite)
4 rounds + 1 pullup RX
I found it odd that so many of the other guys that were there, and regularly attend their classes, left! What the hell?

Chris B = Chris Brutal?

The last day of "Client Appreciation" was today at Crossfit Central, and wow we ended it in fine pain-train style in the heat of Texas!

2011-June-24 

Crossfit Central WOD

Sumo Deadlift 5x2 - yeah, again :))
135, 225, 315, 315, 405X

Chris B
4 Rounds
400m Run
10 back squat, 155# (clean -> press over head -> squat it x 10)
14:53 Rx

After work:
KO Bag class - 1hr of punch and kick the heavy bag! I am gonna sleep well tonight...

Finally back home...nice to be back!

Man, I have a lot to do. It's been a busy last 7 days! Just want to get these logged and move along :)

2011-June-23

Crossfit Central WOD
Sumo Deadlift 6x2
135, 225, 315, 365X, 315, 315

Ronnie R
AMRAP 12min
2 wall walk
10 db muscle snatch, 55lb (5R/5L)
20 box jumps
4 + 10 box RX

After work: rest/recover! I was wiped out from a crazy last few days.

2011-June-22

Hyatt Hotel WOD 1
21-15-9
Squat clean & jerk 55lb dumbbells
Pushups
V-ups

WOD2
21-15-9 (55lb db)
deadlift
goblet squats

2011-June-21

Hyatt Hotel WOD
Run 5k
28:28

2011-June-20

Krav Maga class
Tons of hammer fist, kicks, punches. Worked on hook punch techniques, which was really good.

2011-June-19

Went diving...good stuff

2011-June-18

Krav Maga - Blade weapon defense day 2
Two hours of bashing forearms with people learning how to defend against getting stabbed. Awesome stuff!

2011-June-17

Active Rest day

You gotta work on stuff you're not good at.

I suck at overhead squats, which means I also suck at the snatch. I have known this for a long time, but I do not actively work on improving them. I know that just doing CrossFit and everything else I do is not going to magically make these movements improve, but alas I tend to ignore them. There are other things in my life that I actively work on, but these? Not so much. I've been working on mobility a lot more, which will help, but it can't replace actually doing these - even with just my broomstick.

I hereby commit to work on these every week. There's no fucking reason I should struggle to OHS 95lbs being as strong as I am in other lifts (CFT around 1000, for example).

What do you struggle with?

2011 June 16 - Crossfit Central WOD

5x2 hang snatch (coach said not to go heavy, work on form)
45, 45, 65, 65, 75

Cindy B
AMRAP 15min
1 hang snatch
2 overhead squat
1 hang snatch
250m row
4rnds + 2 OHS @ 75lb

After work:
Yoga for Athletes
Focus this month is still on handstands. I'm sure it'll be painfully fun.
Update: Man...when I think of yoga I think of calm, not pain and groaning!!

Time is flying

Dude, where is time going? Am I the only one that feels this way? I can't believe it's already mid-June!

2011-June-15 - Krav Maga Level 1/2 Class

Today's class started off with a good warmup, some shoulder/knee/head touch and then into straight punches, which we haven't done much of. We then moved to choke defense. Next thing I knew our hour was done!

After that, finished up work an headed out to Lake Travis for a dive. Good day!

2011-June-14 - Crossfit Central WOD

Chris R
4 rounds, 15min cutoff
200m run
5 clean, 155
5 muscle-up
5 handstand pushup
2 rounds + 3 MU (jumping) completed.

Clicks

When you get something new and it clicks for the first time, it's one of the best feelings, right? I have found a couple of those moments over the last few days, and it's great! Being new to Krav Maga, each time I go is both a lesson and a killer workout at the same time. Awesome stuff. The various instructors, as you would expect, all have different ways of explaining things - sometimes the way one explains makes it easy to put to action.

2011-Jun-13  Krav Maga Level 1 & 2 class

Felt good to get back at it today after a day off on Sunday. Today a couple things clicked for me with my footwork, which I have been struggling with. Better footwork leads to a better fight position which leads to better hip engagement ending with a much more powerful kick...what's that song? Click click BOOM! 

2011-June-12

Went diving in the morning and shopping for new kicks after.

Champs in Barton Creek (?) mall has Nike Free TR $25.00 off!

2011-June-11 Krav Maga Edge Weapon Defense Seminar

I wasn't sure what to expect -I knew for sure it wouldn't be two hours of sitting and listening to a lecture, though! I had a good night of sleep and was hydrated and ready. The class was fantastic and I really learned a lot. The only bad thing was smashing my forearms against my partner's for two hours straight...both of my forearms (and I bet his too!) are pretty bruised up. Two more hours next weekend!

Busy times

Today starts a hectic next few days. The time will fly by, and it'll be all I can do to get everything done! Workouts, seminars, dive charters, new foster dog, etc...wow! This evening I have a technical dive, which will be a challenge and fun at the same time. I'm a bit sad I'll miss the Yoga for Athletes class tonight, however!

2011-June-9 - Crossfit Central WOD
6x2 Front Squat
135, 185, 185, 205, 225, 255(pr)
“Jess E”       
20 Wall Ball, 20lb
1 Inverted Burpee
18/2, 16/3, 14/4, 12/5, 10/6, 8/7, 6/8, 4/9, 2/10
13:30 Rx

2011-June-8 - Krav Maga class

The 1st week ... looking back, I've learned a lot, but have SO much to learn. Tonight's class was really good. We worked on palm-heel strikes and played a game where the instructor randomly put pads around the room and we had to jump from face-down & hands behind back to our feet, find a pad and hold for someone else who didn't get to one in time. If you are fast enough to get a pad, you're a holder, otherwise you get to spend a minute (which feels like 5) striking the pad over and over. Fun game! I had to hit only once, so that was cool. Then we worked on choke defense, focusing on proper technique and mechanics rather than speed & aggression - better to learn the correct movement, first.

Small changes, big results

OK...confession: Oly lifts are an area that I need big improvements. Today we did power snatch @ 115lb and I found that it was harder than it should have been. I couldn't feel what was going wrong in each lift. Next thing I know I heard Coach Zach "JAMES! Get your ass down!!"  I get into a better position and he says "NOW! GO!"  Result is amazing! The weight flies up much easier! That's small change leading to instant results!

I've found that the same thing works in Krav Maga classes too. Proper rotation of the hips = huge increase in power. Strike with palm not fingers = huge increase in power. Elbow down, not up = ... see what I mean?

I could not see any of these things working out alone. This is why a really good coach is so important.

2011-Jun-7

1) Crossfit Central WOD
"Alexis"
15-12-9-6-3
Power Snatch 115#
Ring rows
10:28 RX

2) Yoga For Athletes
Tonight we focused on shoulder mobility - just what I need, I'm thinking. Next thing I know we are doing wall walks. Over, and over, and over...wow....that was unexpected and pretty hard!! Throw in some wrist mobility and a 2min headstand and before I knew it the 45min class was done and I was, yet again, soaked in sweat.

What a kick-ass day!

The light

 I think I can see it now! The light at the end of the tunnel I call my old job. Today I started my transition to a new job with the same company. It will take a long time, I am afraid, to get people that I work with to go to the new guy -- if they ever find someone! I wish I could say "not my problem," but that's not currently the case.

I can tell you that I am 100% de-stressed right now.  Krav Maga has that effect! What a blast!!

2011-June-6 - Krav Maga Level 1/2 combined class

I was a little nervous about going to a level 1&2 combined class, as I am just starting this stuff and still feel like I'm out in the weeds a bit. It turned out to be a really fun class and a pretty damn good workout all wrapped up in one nice little hour. We did a bunch of drills today, many involving standing with eyes closed waiting to be "attacked" then fighting the attack off - pretty fun stuff.

Be Aggressive...B E Aggressive :)

Man, it feels so good to take aggression out. I guess I have a lot of built-up stress in my life, and now I feel like I have a bunch of outlets which I can utilize to both reduce stress and improve my fitness. A win-win, right?

Being aggressive definitely pays off in these classes, and I'm learning that I can hit the bags, held by a buddy, full on without worry of injuring him.

2011-June-4 - Krav Maga Class

This was my 2nd KM class, and it was both fun and a fantastic workout at the same time. We did a bunch of different strikes, kicks, knees, choke defense, and finished off by everyone running around the room trying to choke everyone and anyone while trying not to get choked! I hate when people have their hands on my neck, and even in class I got a shiver down my spine the first few times! I feel very confident that I can break a choke hold and do some damage retaliating. Let's hope the only place it ever happens is in another class, though.  So far so good, I love it. Between this and my CrossFit Classes, it's gonna be a great summer.

2011-June-3 - KO Bag class

This was the first time I had taken a bag class, and I had no idea what to expect. The instructor is one of those no freakin' BS, get it done NOW, but in a cool way kind of guys. I can identify with this and it works for me. We started off with single jabs, working into combinations, then adding kicks, and elbows! Loved it!

CFT finished up (May 2011)

I'm not totally pumped on my CFT this time, as it's a bit down. I was, to be honest, a bit scared to really go for it on the back squat due to the tight back I've been working around. I'm a bit under 1000, but I'm confident I'll get back and my goal is 1100.

2011-May-2 Crossfit Central WOD
Day 2 CFT
BS - 365 (Done 5/31)
SP - 210 (Done 5/31)
DL - 405
Total: 985

Later tonight: Krav Maga
Edit: Ended up doing a Yoga for Athletes class. Which involved heavy shoulder mobility. How cool. Then went and did handstands and L - wow, much more difficult than I expected. Awesome stuff.

Aggression + Technique = BOOM!

So I've been wanting to try out a Krav Maga class for a long time, but various things were allowed to get in the way. Yesterday, it was time to go get some!  I showed up not really knowing what to expect or how it would be. I had heard from someone (not a person that does CrossFit) that just the warmup was ridiculous, but I was not worried about that! We started off with a pre-class meeting with the instructor to go over the basics. It was actually really basic and intuitive. A couple stances and techniques and we were cleared for class.

We started by jogging around the studio room, then high knees, butt-kick run, etc then some stretching. The warmup was far from ridiculous, so my confidence that I could handle it was growing. We started with some hammer fists as the pace of class quickly increased. My partner was also a first-timer so we were in the weeds a little bit, but kept each other pushing and hitting. Once we did tons of variations of hammer fists standing, on knees and on our backs - fighting someone off - we moved to kicks. This was where principles of aggression and technique really come together when you do it right, and really shows when you don't! We were doing kicks and I was not doing it right. The instructor taught me how to rotate my hips to get more power...resulting in my next kick landing a lot better. I was pumped, until I heard "Now do it with some fucking aggression, like you fucking mean it!" BOOM! My training partner last night was far from a small man, but my kick send him stumbling back against the wall. Holy shit! It was a fantastic feeling! Then we got to do it about 100 more times. Each time I found myself losing a little power, I am sad to admit! Next thing I know we are in groups of three, with two people coming at me and me kicking and punching them away at random times and directions. This seemed to go on forever, but it was fantastic to let out all that stress.

Hooked.

I signed up for unlimited ass kicking! My classes at Crossfit Central plus these classes a few days a week will result in great nights sleep, tons of laundry, and a whole new mental outlook. The physical benefits will be great too!

CFT time again

Still having some sore/tight back issues, so - honestly - I was a bit scared to really go for it on back squat. Shitty feeling, to say the least.

2011-May-31 CC WOD 

CFT Day 1
BS  365
SP  215

What a day

What a day! It's only 2:15pm...wow! It feels great to be done with all my "critical" stuff before lunch! Planned yesterday, execute today. It works!

This morning I got up early and walked with the old dog for about 45min, did some core work, and rolled out. Nothing special, but a good way to start the day in any case.  Then the pain train....today's wod at central was a SOB!

2011-May-26 Crossfit Central WOD

Deadlift
6x2

225, 225, 275, 315, 335, 365

AMRAP 12 min
6 SDHP 95#
9 Games-Style Pushups
12 Box Jump

9 rounds RX

Crossfit Endurance WOD
Bike 35min time trial... ended up just doing 3 laps at the Veloway with a friend.
37:20 -- 9.3 miles

New benchmarks and a new job!

Seems like we have a lot of new benchmarks, which will help us track whats going on. Lots going on, not much time to post blogs...

I start a new job on June 6! :))

2011-May-24 - Crossfit Central WOD

“Nicole” – AMRAP in 20 minutes
Run 400m
Max Pullups
5 rounds & 52 pullups RX - one pullup more than last time

2011-May-23

Rest/Sick day - was not feeling well at all.

2011-May-22

Went diving all day with tons of friends...good fun

2011-May-21

Did some old-school "bodybuilding" lifting
5x5 lat pulldown (250lbs)
5x5 Incline bench press (185lbs - no spotter, so not too heavy)
50 dips
5x5 Shoulder Press 135, 135, 155, 155, 175(fail)
Run 800

2011-May-20

Zumba - yeah, for real! haha fun
Yoga for athletes

Back online...

I guess blogger is back up. I haven't really looked in a while. I'm very much over the services I use being down...this, PSN, etc...what's next? heh

Crossfit Central WOD 2011-May-19

7x1 weighted pullups

0, 10, 10, 15, 15, 20, 25(miss)

5 rounds (15min cutoff)
12 bumper plate burpee, 45lb
200m bumper plate run, 45lb
finished 4 Rx

Crossfit Central WOD 2011-May-17

1/1, 2/2, 3/3....10/10

Front squat, 135lb

Ring dips

10:07 Rx

Workout 2011-May-16

Run 5k

28:58

core work 

 

Workout 2011-May-15

Hike, 2.5hrs

Horray for some rain!

I'm not too worried about rain when it's time to go to the gym. Who cares if you get wet? It definitely changes the drive to and from though...geez. We definitely need the rain - too bad it didn't rain all day.

CC WOD 2011-May-12
Power clean 5x5

135, 135, 155, 175, 195

21-18-15-12-9-6
db power snatch L - 50lb
db power snatch R - 50lb
pullups
14:56 Rx

Working it out, part 2.

My back is feeling better, though not great. I am glad I did some OHS today and will hit that foam roller & do some trigger point later this afternoon.

My job offer is still in the wind, seems like. We'll see how good of a negotiator I am...I want more $ than they are offering. I will probably have better luck finding the winning lotto ticket for the next powerball.

Crossfit Central WOD 2011-May-10

Nancy

5 rounds
400m run
15 OHS, 95lb
3 rounds @ 75lb completed - 20min cutoff
still sore back, kinda slowed my roll some but better than not doing it, right?

2011-May-9

Went hiking with the dogs after dealing with both our vehicles being broken down / needing repair. At least hers is in warranty!

2011-May-7 & 8

Went diving :)  Great weekend!

Crossfit Central WOD 2011-May-6

5x3 backsquat

135-155-175-185-185

back very tight, stayed light w/good form & depth

5 rounds for time, 15min cutoff
15 pullups
30 abmat situps
4 rounds & 6 situps RX

Grrrr

Tuesday my back did something weird doing the CC Flyers WOD - it hit fast, like a bad cramp almost. It's still a bit sore, but getting somewhat better every day. I decided to not go to CC today, and to keep hitting the triggerpoint and foam roller. I'm gonna go for a few mile run after and see how it feels. It's hell getting old, eh? heh

2011-May-5
Active recovery - triggerpoint, foam roll, stretching, to loosen up my back some more.
2 mile run
50 situps
4 mile bike ride
50 situps

2011-May-4
Active recovery - triggerpoint, foam roll, stretching, light Yoga for an hour.

2011-May-3
CC flyers
DNF - back hurting pretty bad, so just ran & did box jumps which were not terribly comfortable either.

Changes

I have been offered a new job, which is a promotion. I am not sure how that will affect my usual noon-time class, but it's all good - it'll be worth it either way.

Finishing up a nice "recovery week" was good, and the seminars I attended at Crossfit Central were both great - thanks to the coaches that took time to pass on the info - Megan & Crystal were both great. A lot of my mobility defects can easily be reduced with some time and effort. I'm gonna do a mobility WOD every day. It wont take much investment besides time, and will prove to be hugely beneficial. Check out the Mobility WOD site!

2011 May 2 - Mon

31min stair climber - aka devil & death machine!
Climbed 104 flights of stairs, which was showing 2.14 miles & 657cal burned
Did alternating skip a step for 20, 20 sidestep right, 20 sidestep left, 20 regular etc etc...holy shit. The dang thing looked like I was raining sweat...not fun to cleanup!

2012 May 1 - Sun

Went diving @ Lake Travis. Did two technical training dives, including one w/mandatory decompression stop - no workout for min 6hrs if decompression required, but after that I was wiped out! Tried to do a 3rd dive, but was getting hamstring cramps and thumbed it.

2011 Apr 30 - Sat

Run 5k - 29:10
HIIT Bike intervals, 30min
Smoked!

2011 Apr 29 - Fri

Row 10k
44:59 - ughhhh...not fun. at all.

2011 Apr 28 - Thu

CC Mobility class (6am -eek!)
HIIT bike ride

2011 Apr 27 - Wed

4 mile bike
four rounds:
25 lunges
20 pushups
15 box jump, 20"
10 squat jumps
5 burpee
4 mile bike
30:30

Recovery week

Recovery week is always good, but I can't really take a whole week off of working out...at least not yet.

2011-Apr-26 Tuesday

Triggerpoint Class @ Crossfit Central

Box squats after work 5 reps of each:
no weight, 45#, 65, 75, 95, 115, 135, 155, 165, 175, 185
-No squat rack, so had to clean & press over head each set.

PNY stretching after & a little more TP.  Good day!

2011-Apr-25 Monday

Went for a nice brisk walk around my 'hood with the dog for about 90min & some core work

Crossroad

Man, I feel like I am at a crossroad in life. Time to make a decision. Time to go out of my comfort zone. I am nervous, yet excited. Can I live the life of a road warrior? Do I want to?


Ugh.



CC WOD 2011-April-21
Snatch-grip deadlift
2-2-2-2-2
135-185-225-275-315

For time:
Run 400
30 kb clean, 2pd (72lb)
120 situps
30kb clean, 2pd
Run 400
11:26 Rx

Fran is mean(er) (again)

On Mach 8 we did Fran. We did it again on April 19.  My time was slower this time. 

Crossfit Central WOD 2011-Apr-19
Warmup included 400m run backwards...wow...and we did 40 burpees haha...that's why it was slower time :))

Fran
7:43 Rx

Busy?

Man, things are crazy... lots going on, and some new opportunities keep coming up. I am working hard to make some changes, and maybe they are paying off!

2011-Apr-18

Run 5k
33:50... had to stop to pee...twice! haha

2011-Apr-17

Shoulder Press 1-1-1-1-1
185, 185, 185, 205, 185
Did some weighted lat-pulldown & some other heavy lifting (chest etc)
Run 1 mile
9:10

2011-Apr-16

Went diving

2011-Apr-15

Active rest...was sore and wiped out. Went for a walk, did some triggerpoint etc.

Challenge

What do you do when you are challenged? Do you give it your all? Do you try for a little while, then back off? Do you say "bring it, bitch!" and go for it?

Today the WOD was pretty interesting looking. Bear complexes and box jumps. Whew. I thought for sure it'd be 135lb as RX weight, and thought that would be tough. Wrong. Coach Zach told me to do 185! Now that changes things a good bit! After the 2nd round, Coach Ben asked if I wanted to go down to 155lbs. "No, there is no backing it down now," I replied. I am glad that I kept going with 185lbs...it was a huge challenge, very heavy, and though I didn't finish the workout in the cut-off time, I did not get cheated today!

"Age wrinkles the body. Quitting wrinkles the soul." 
-GEN. Douglas MacArthur

Crossfit Central WOD 2011-Apr-14

3x3 Squat Clean
135/185/205

For Time:
I Bear Complex (BC)
25 Box Jumps (BJ)
2 BC/25 BJ 
3BC/25 BJ
4BC/25 BJ
5BC/ 25 BJ
4 rounds + 1 bear complex, all 185lb, 20min cutoff

Smacked down

Man... today's WOD looked hard on the board. Then I saw that no one finished the WOD as RXd for the first 6-7 classes! To be honest, it was one of the hardest workouts of the year...a different warmup which was not fun and only made it suck more. Good times!

Crossfit Central WOD 2011-Apr-12

Warmup:
800m run
40 burpees

!!!

5 rounds for time, 25min cutoff
500m row
12 power clean, 155lb
7 handstand pushups

4 rounds + 4hspu... started on cleans... RX, but still DNF

holyfreakinshit!

Couple days behind (again)

2011-Apr-11
Run 5k
29:10

Some core work w/med ball after

2011-Apr-9 & 10

9th - Drysuit Demo dives @ the lake... carrying 100lb tanks up and down stairs all day heh
10th - yard work

2011-Apr-8

Veloway, 3 laps
34:47 - wind was brutal

Crossfit Central WOD 2011-Apr-7

5x2 push press
135, 185, 205, 225, 245(miss)

3 rounds
50 lunges
50 situps
9:04

New benchmark?

If I'm reading the web right, we will have a new benchmark WOD... so today that was the plan.

Nicole
AMRAP 20min
400m run
Max reps pullups

5 rounds, 51 pullups Rx

Working it out

Feels really good to be sore doesn't it? NO!  It does, however, feel good to get in a workout and work some of it out. Seems like every time we do Cindy, I'm sore for a few days. Also, you can count on a brutal WOD after that one!

Crossfit Central WOD 2011 Mar 31

Back Squat
3-3-3-3-3
135, 135, 225, 225, 245  (worked on solid form and depth today)

AMRAP 12 min
3 Handstand Pushups
6 Power Clean, 155#
9 Box jumps, 24"
5 rounds + 3hspu Rx

Apr 2011 Benchmark: Cindy

Man, it is a pisser to do less than the last time. Another opportunity to get better.

CC WOD 2011 Mar 29

Cindy
14 rounds Rx

Good days and great days only.

Having good days and great days, and that is, is a goal of mine. It's a quote I stole from the wall in 24hr fitness, but it makes sense, right? Why allow yourself bad days? Do what you need to do to change the source of the bad.

Workout 2011 Mar 3

5k Run

33:10 - ended up running past the 5k mark by 3/10 miles, was listening to music and didn't notice. I should be so luky to run further than planned anyway.

Welcome back?

Being sick is the worst shit ever. Until today, I hadn't worked out since Friday the 18th...ugh. The warmup today was pretty rough, for sure. Then the WOD started bad, but got better once I found my rhythm.

Crossfit Central WOD

Sumo Deadlift
2-2-2-2-2
135, 225, 315, 315, 315

3 Rounds
25 box jump
20 thruster, 75lb
15 burpee
11:11 RX

My 11:11 wish was for more gas in my tank today heh

Massage time?

For a few days, my mid-back has been super tight and kinda sore. It's made it hard to fall asleep, harder to stay asleep, etc. The squats in the warmup = hurt, the run 400 in warmup was painful too. However, the SDHP were fine, broad jumps in warmup fine, power snatches no issues...wtf.... I have foam rolled and such a LOT this week and no dice. Massage time maybe?

Crossfit Central WOD 2011-Mar-17

Power Snatch
2-2-2-2-2
95, 95, 115, 115, 135

WOD
21-15-9
SDHP, 95lb
OHS, 95lb
6:36 - NOT RX. Did 45lb bar for OHS.

Bloglag

Luckily for me I write things down, as I have been crazy busy with work and such and haven't made time to update this blog...Anyway, here we go:

WOD 2011-Mar-16
Run 5k (29:29)
150 abwheels (untimed...sucked)

Crossfit Central WOD 2011-Mar-15
5 Rounds
500m Row
21 kb swing, 24kg
42 double unders
DNF - finished 3 rounds, then through 8 double unders of 4th - RX

WOD 2011-Mar-14

Sprints 100m x 10 - Rest between each the time it took to run the previous

OHS practice with broomstick

HSPU practice

WOD 2011-Mar-13
Rest Day - went scuba diving. The lake is still cold!!


WOD 2011-Mar-12

Eh.. 5 or 6hrs of yard work, fence repair/rebuild, etc....sacked!

WOD 2011-Mar-11   
Veloway 3 laps time trial
33:44 - very windy!! 

Need. More. Sleep.

Lots of stuff going on, too much to turn my brain off last night... so tired. Nap...don't want to mess up another night sleep. Ugh. /rant

Crossfit Central WOD 2011-Mar-10

Front Squat
3-3-3-3-3
135-135-185-225-xxx ( didnt do 5th)

4 rounds
200m run
25 pushups
15 toe-to-bar
2 rounds + 3rd run RX

Fran is mean.

Fran.... much worse than she appears, right?  Before today, I had not done Fran in a long time...and never as RX, so now I have a time to beat. I hope this comes up more, even though its a MFer!

Crossfit Central WOD 2011-Mar-8

Fran
6:56 Rx

(edit: wrote Tuesday, did not publish until Thursday :p)

Case of the Mondays got you down?

After a great weekend of servicing most of my technical diving gear and then doing some fun dives on Sunday down at the Comal River, it was a rough start to the week, when earlier than I planned to wake up, my cell phone started ringing...ugh. Here's a nice workout to help you forget the work-day. I did not enjoy it, but I feel much better now :)

WOD 2011-Mar-7

Run 1.5 miles
4 HIIT intervals, bike, 4min each interval set
Run 1.5 miles

I forgot to stop the time, but it was around 45min. The 2nd run was a suck-fest. Good stuff.

The Bug

You know, sometimes the windshield... today I was the bug. I don't like off-days, but today was one. I can't let it get me down, but for sure I was PISSED!  My deadlift 1rm was bullshit today, and it's an opportunity ... get stronger!!

Crossfit Central WOD 2011-Mar-3

Deadlift 1-1-1 (finish CFT)
395-405x-405x

W T F

Previous DL PR ... 425.

Sq  395
Sp  215
Dl  395
CFT - 1005

Double PR...wow!

Feels great to hit a PR doesn't it? What if you hit two?  Man...it's an awesome feeling. Period, end of story :)

Crossfit Central WOD 2011-Mar-1

CFT (day 1)
Backsquat 1rep max:  365-395(pr)-405(miss)
Shoulder Press 1rep max: 185-205-215(pr)

Now...the deadlift on Thursday will be a challenge! Goal: 435!

Rough stuff

Reading the board today at CC, I knew it would suck. The warmup seemed harder than usual, I was tired going in, but still! Once we got started, I paced the first 800 pretty well then my plan went to shit :))  I ended up doing 5 reps, rest a couple, 5 reps rest a couple (repeat) until I got through, which saved me some time I think since I was moving more, resting less? hmm

2011-Feb-24 - Crossfit Central WOD

Run 800
30 pullups
30 DB thruster, Right 35lb
30 DB thruster, Left 35lb
30 pullups
Run 800
18:32Rx

Still playing blogger catchup!

Not much to talk about, just getting the dog healthy still. It's been a huge drain on my brain (and wallet)..stressful times, not good sleep, etc. Looks like things are getting better, thankfully.

2011 Feb 22 - Crossfit Central WOD

Christine
3 Rounds
Row 500
12 Bodyweight Deadlift
21 box jump
12:18 RX

2011 Feb 21

Went diving, hiked, & shopped for motorcycles :))

2011 Feb 20
Veloway time trial, 9 miles
33:10
very windy, so slower time & much harder pedaling!

2011 Feb 19

Rest Day

2011 Feb 18

3 rounds
20 KB swing, 45lb
20 SDHP 45lb kb
20 box jump
100 rope skips

Zombieland

Not the movie. It's where I am lately. Since the dog was in her accident last week, my sleep has been totally screwed up. I was on such a great rhythm of more than 8hrs a night, every night, that getting less is jacking me up bad!  Its compounded by getting woken up frequently. Ugh. I think it's even made me sick a few days! Needless to say I missed a few workouts since then, and that is making sleep probably even harder to get. Shit rolls downhill, doesn't it?

Crossfit Central WOD 2011-Feb-17

Run 800

Hang Squat Clean 3-3-3-3-3
95-95-135-155-175

AMRAP 10min
2 HSPU
4 Burpee
8 KB Swing, 32KG
4 rounds RX

Wednesday 2011-Feb-116

Yoga, 1hr class...very un-fun.

Tuesday 2011-Feb-15

Didn't do shit.

Monday 2011-Feb-14

Run 1 mile
Ride 5 miles

Sunday  2011-Feb-13

35min bike ride
50 reps, dips
40 reps, db bench press (100lb dbs)

Back to work

Tuesday evening, my dog was hit by a car - she survived, barely. As a result, I spent Tuesday night at the Vet ER and then home worried and could not sleep at all. I didn't workout yesterday and, after feeling the stress of the last couple days, I was happily surprised I got to sleep last night. I really needed to get back in the gym today, if only to get my mind off of things. Dog still at vet hospital, the crazy amount of money this shit cost me, etc.

Crossfit Central WOD 2011-Feb-10

5 Rounds For Time:
3X SW to SW Shuttle Run
15 Wall Ball (20lb)
21 Hip Extension
10:46 Rx

Extra Credit
Planks, bear crawl, crab walk, alligator walk & tabata hollow rocks! 

Max pullups (reps)
13, 9, 5, 5

Just GO!

Today's WOD...it's one of those that is just hell. It's fast and furious. Pretty heavy squat clean at 135 and ring dips are not easy - they were much harder than the squat cleans and took at least as much time probably. I am sure my ring dips in the last round were ugly, but we got through it. Looking forward to a run tomorrow - NOT :))

Crossfit Central WOD 2011-Feb-08

Elizabeth
21-15-9
Squat Clean 135lb
Ring Dips

9:58Rx

Elizabeth is a roofless bitch, yo! :)

Rhythm Interrupt

I hate when I get on a good rhythm with things,  like my Monday 5k run, and something gets in the way! I hate even more that I allow it. I guess it's human, but it's frustrating. Usually I get away at lunch to run, stretch, roll out, and get a PWO meal then head back to work.

Some days, things just go sideways!

• 802am - emergency conference call, panic in the streets
• 558pm - call ends, no resolution. Barely time to get snacks and water all day.
• 619pm - arrive at Academy to buy new running shoes. Have issues finding shoes that feel good. Takes forever, and I'm still not sure what I bought are right. Why can't running shoes cost under $90 and feel good? Ugh.
• 755pm - arrive at Sprout's to pick up a few things. Starving now, btw! GF takes forever looking around at crap
• 850pm (!) - make it home, eat some pulled pork, and wonder where the day went. Now my motivation to run is gone. Great.
• 1000pm - Do a yoga session, shower, bed. 

I guess I may have to start getting used to getting my run & workouts in before work. I really like the mid-day break, but it totally screws me up when shit gets interrupted unexpectedly. This is one of my struggles!

Countdown & catching up

I haven't been on my computer in a while, and it's been nice to stay out of this office really. Doing this blog from my phone is a pain, so I don't bother...anyway, it's Monday AM and I was supposed to be off today, but forgot. Great!

WOD 2011-Feb-5

100 rope skips, 50 situps, 10 ab wheels
80 rope skips, 40 squats, 8 ab wheels
60 rope skips, 30 pushups, 6 ab wheels
40 rope skips, 20 lunges, 4 ab wheels
20 rope skips, 10 burpees, 2 ab wheels
10 rope skips, 5 broad jump, 2 ab wheels
24:20

WOD 2011-Feb-4

Run 1 mile
100 ab wheels
Run 1 mile
29:53

More overhead love

Not too often do we do overhead squats twice in one week. I need work on these, so it was a good thing I guess. I did better at them today than the WOD a couple days ago, probably because not trying to blow through rounds of 12. We didn't go heavy at all, choosing instead to go for proper depth and better form.

Crossfit Central WOD 2011-Feb-3

Overhead squat 5x3

45-65-95-115-125

AMRAP 7 min
7 SDHP, 95lb
7 Burpees
7 Abmat situps
6 rounds + 6 SDHP RX

Playing Catchup!

Not that it's read by thousands, but my blog is behind and i need to log these workourts!  Not a lot of time, but some good things are going on that I can't say much about .. yet! I have cleared a hurdle and have a big one ahead.

Saturday 1/29

Active rest day. Took the dogs for a long walk and did some yard work. Fun fun.

Sunday 1/30

Spin Class at 24hr fitness - fun and a good workout too.
50 leg raises
50 back extensions

Monday 1/31

For time:
Run 2 miles
Row 2k
25:01  - wasted time wiping down one machine, getting to rower, etc...still a good workout!

50 situps
50 back extensions

Crossfit Central Benchmark WOD 2011-Feb-1

CC Flyers
EDIT: DNF...I had one run to go, as I started on box jumps. SHIT!

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

Strength
Press
1-1-1-1-1

185-185-185-205-185

Lat pulldown (pullup bar = loose, and felt bad so did this)
1-1-1-1-1

255-255-285(x)-285-285

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

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
Strength
Dead Lift
3 -3-3-3-3
135-225-275-315-365 (3rep PR!)


WOD
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.

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
Veloway
3 lap time trial, 9.1 miles
31:58 (PR)

Momentum

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

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

29:36

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

TGIF, but WTF

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

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

Strength
Clean & Jerk
1-1-1-1-1

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

Turn off the AC, yo!

My current foster dog: Samson

This morning a nice 57-58 degree walk with the dogs...love 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
3-3-3-3-3
95-95-95-115-135

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 10..one damn swing.

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 theme...how 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.

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
30:14

4hr break (work!)

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

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

34:49 

-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

Nine!

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...
2:11

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

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

"Christine"
3 Rounds for time
Row 500m
12 BW Deadlift
21 Box Jump
14:01 RX

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 pee...my 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

30:32

Cash-Out
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 workout...so 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
Strength
Dead Lift
1-1-1-1-1
315-315-315-335-365(miss) WTF!

WOD
Borg
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

Cash-Out
HIIT bike, 4 rounds

2010-Jan-08
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.

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 "oh..um...wow" 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
Warmup 
Row 500
Run 400

Strength
Strict Shoulder Press
1-1-1-1-1
185-185-205(miss)-185-185

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

Cash Out
30 medball situps
30 back extensions

You'll be fine

Photo: Again Faster

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 
135-155-185-225-250(pr)

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

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?

HIIT Bike

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.

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

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

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
32:32

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.

Bike

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

Run

1 mile
11:01

Extra

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!