The polish plantation runner

On the push to 100 missed it by a couple of seconds on the run.  I am still working on getting my time down to below ten.  Today as HQ we did an amazing WOD with OSI it is on that I have named Forest's 300.  Taken the idea of the 300 work out and throwing in Forest Gump's favorite movement.  See below 25 Pull Ups 400 Meter run 50 Dead lifts 400 Meter Run 50 Push Ups 400 Meter Run 50 Box Jumps 400 Meter Run 50 Floor Wippers 400 Meter Run 50 Kettle Bell Clean and Press 400 Meter Run 25 Pull ups Good work out and it was fun to have OSI out there with us!!

Ok so the diet thing is a little harder than I originally thought.  I did not think I had that big of a sweet tooth but going with out sugar is really difficult.  I have been living as clean as possible packing a lunch every day filled with lean meats and vegetables.   I think the biggest change and the hardest is going pure water(still have not got there yet).  I have made a gallon of water every day and I am feeling great. As to the work outs I have been running every day today I posted my fasted mile time of 6:54.  Still quite a long ways to go but I have a couple of weeks to get there.

I just saw an amazing video on crossfit's facebook page.  It is the beginning of a story of a man that is trying to the fat man that he has become by doing crossfit.  I dont think I have ever placed my personal story ont his blog yet so this inspired me to do so.  I was a recruiter for about 3.5 years in the great state of Maine which did nothing good for my waist line.  The stress of the job, becoming stationary due to the job and a lot of fast food on the road for work put my weight well over 200 pounds.  I had a couple of minor injuries that added to my weight gain.  One of which was a pretty nasty car crash.  I walked away from that crash with limited motion in my neck and arms. (Thanks to this I gained the nick name no neck at Wasatch Crossfit.)   My last PT test in Maine was very low 80 thanks to every trick I could find. So when I got to Utah I was broken and fat.  Everything I did took me twice as long just due to my poor h...

SQ work out today was a good one.  It was one of those work outs that is a little hard to explain but once you get going it makes sense.  It is a three round partner work out with each round a little different.   Round 1 -- 7 Minutes 400 Metter Run 10 Weighted Box Jumps 15 Bar over head sit ups Once completed 200 meter walk  Round 2 --8 Minutes 50 Doubles or 100 Single jump rope 10 Goblin Squats starting at the ground 15 Push ups on small slam balls Once complete walk 200 Meter Round 3 -- 9 minutes 400 Meter Run 10 Knees to Elbow holding a medicine ball in your legs 15 Kettle Bell Swings Once complete walk 200 Meter for cool down and then stretch. The way this breaks down is one partner starts with the run while the other partner starts with the work.  If one of the partner finishes before the other the rest postion is a predetermined.  We used planks and feet off the ground for the rest postion.  As a partnership you finish each round. ...

The idea behind crossfit is functional movements.    I was reading an article yesterday in Men's Health about the US Air Force combat controllers.  They were talking to one SSgt how was in a fire fight and had to run about a mile to safety with a bullet in his lungs.  To add insult to injury he also had to call in an air strike and his own med evac.  This is the best definition of functional fitness that I can think of.  So today I had my own little run in with functional fitness although it was not anything that was life or death but it was pretty cool idea of how being fit can help you be better than you are. Today's work out was a ten mile run at just under a nine mile pace( not to quick but quick enough).  I got done with my run and was heading off base to go pick up a couple of things.  As I was driving I noticed two SP's standing next to a car with its hazards on.   The two Airman were getting re...

This is a great place to get this blog started again now that my Tech test is over I might have a minute or two to breath.  The WOD that we did today for SQ PT was a very very killer WOD.  It is the Disposable Hero WOD.  The idea behind this movement within the Crossfit community is to raise awareness about our heros that fight over seas for the freedom that we love.   The second we forget about all their sacrifices they become in a sense disposable.  So today as a SQ we embraced the suck for all those that fight for our freedom.  The work out was: Five Rounds for Time 400 Metter Run 40 Metter Lunge 25 Knees to Elbows (Every time you come off the bar it is five burpees) 25 Push ups (Chest to floor with hands clearing the floor) 25 Burpee pull ups I only had time to get through 3 rounds but they killed.  I will get back on this and complete it hopefully soon.

I guess since at this time I am the only following my blog it is ok that I am not the best blogger in the world!  It has been a crazy couple of weeks and still chasing that long distance.  I am not sure guess is the weather but getting a longer run in has been really hard.  I think in the past four weeks the longest I got was 12 miles.  I will have to start doing much better with this blog have some great ideas I need to post.  Last night I did the open work out of seven minutes of burpees.  I can still feel it in my shoulders.

The day to day thing is going to get to be tricky.  I guess at this point that is not an issue since I am the only one following my own blog.  It has been a good and busy week.  Running wise as of today Saturday I completed 16 miles and have ran every day this week.  Nutrient wise this has not been the best week or even close to a good week.  Getting a good eating plan is going to be a little tougher than I thought.  I have done some research and found some pretty amazing recipes as I try them I will let everyone know what is good and what to avoid.  The favorite work out of the week was one that we did for SQ PT and one that I also taught for the FIP class.  The concept is pretty simple and yet is a killer work out.  The idea is to take six or seven movements and do all of them 10 times.  Then you do all of the same movements 9 then 8 and so on down to one rep.  To add running I had them complete one round and then sprint abou...