A rather rude welcome back.

I knew that a benchmark right after the holidays would not really be a good experience. I expected to be sore after. When I saw it was "Cindy," my expectations were confirmed. Most of us are pretty sore from that WOD when we've been going for weeks, after all. It's now three days since that workout and I am still a little sore.

I am looking forward to an epic 25+ mile mountain bike ride this Sunday at Rocky Hill Ranch. I will be sore again for sure after that!

Hydration + Nutrition

2012-Jan-6
MTB Mary Moore Searight Park
xx min - ride data (update to follow)

2012-Jan-5
Crossfit Central WOD
5x3 front squat: 135, 185, 195, 205, 205

Team of three, 12min cutoff
2k Row, 100 thruster dual 1pd kb, 100 burpee
We finished all but 2 thrusters RX

2012-Jan-4
Holy sore as shit! Did restorative yoga and went for a walk with the dogs

2012-Jan-3
Crossfit Central Benchmark WOD
Cindy
12 rounds + 2 pushups RX

2012-Jan-2
MTB Mary Moore Searite Park
51min - ride data

A week away!

The last seven days have been insane! Busy busy busy! I have been able to get a lot of great work done, finish up some projects for a couple clients, prepare my handover materials for my backup people, and attend more training. One week from today, I will be leaving on a jet plane for a much-needed vacation.

I am, however, mildly concerned. I have no idea what food options I'll have in Malaysia, more specifically a tiny island off the coast. There's no fitness facility. There's no laundry.  There is an ocean. A beach. 15 sticky-notes have different WODs on them, and I will just pull one from a hat (or bowl..whatever) and go for it. My "WOD Crew" has agreed that 0600 is the start time. If they show up, cool, if not then cool too. I'll go it alone.

2011-Sep-30
Veloway ride, 3 laps


2011-Sep-29
Crossfit Central WOD

SWOD
5x3 OHS
95, 105, 115, 125, 125

3 Rounds
50 abmat situps
10 OHS 95lb
9:19 RX

2011-Sep-28
Krav Maga 
Worked tons of kicks, headlock defense, 360 defenses

2011-Sep-27
Crossfit Central 
Benchmark WOD - Cindy
15 rounds, through 9 sq of 16th RX


2011-Sep-26
Krav Maga 
Straight punch party, we did them until people were falling out. Then did more.

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

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

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)

9/28 - Cindy Benchmark WOD Day

2010 is flying by! Already time for October 2010 benchmark WODs.

So today's WOD started off really good, then I kinda bonked. I had 10 rounds at 10:40 then too nearly 10min to get in just over 5 more rounds. Ran out of gas!

Crossfit Central WOD
Cindy
(AMRAP 20min: 5pullps, 10 pushup, 15 squat)
15 + 3pullups, RX (PR)

Jan 21 - A date with Cindy

CrossFit Central WOD
Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats
-15 rounds, RXd

Rounds 1-14 unbroken pullups, and pushups! Huge improvement. The squats were slowing me down, and took too much time. Too much time after squats, before pullups too. Have to keep moving!  Cindy is a much harder WOD than it looks on paper.

Either way, I am feeling really good. Progress is motivating.

Food

• 750am - Egg and bell pepper omelet, 1/2 tomato, a bite of Sun Butter aka crack, coffee, water
• 155pm - Turkey pot roast, 1/2 small sweet potato, bite of the crack mentioned above, a tomato, water, and some coconut water, which is quite good!
• 400pm - quick snack: turkey, 1/2 tomato, almonds, water
• 615pm - Turkey meatloaf that I made, first try at it w/o breadcrumbs (needs work!), steamed squash, 1/2 tomato, almonds, water
• 915pm - Snack of roast beef, nuts, water