The polish plantation runner

Had to go get blood drawn this morning so I wanted to keep it light today.  Decided to do a little rowing while watching Greg Glassman talk at the Harvard Institute of Theology.  Very interesting how crossfit and religion are similar.  This is something that happened organically and not something he had planned to do when it all began.   A ton of great info in that video on how to run a business better or just react with people around better.   Today's WOD Row 400 Cal (took just over 30 minutes went to check how many meters it was and found out it was 6855 meter.  Crap I can not stop there so I kicked out the extra to make it an even 7000.)  Somedays keeping it light is a good thing.  Got some fun planned for tomorrow!!

I am not sure if it is a mental thing or just I have been sick thing but it seems like every since my birthday I have been hitting walls with everything I do.  Since my birthday I have had one really good day of lifting but that has been pretty much it.  I did a 10 min emom of 3 back squats and 10 sit ups with 235 on the back squat.  Other than that it has been rough with everything just not feeling right.  So today I went to do the underground and it completely destroyed my but I got through it.    Time to refocus a little bit on training and get it back.  Todays wod took me 40 minutes to get through but it was a good one. Thank you very little 26 Cal Row 26 Ring Rows (feet on a box) 26 Russian Kettle bell Swings 53/36 26 Double Unders (78 singles) 26 Axle reverse lunges 65/45 26 GHD Hip Extension 26 Push Press w/ Axle 65/45 26 Wall Ball Shots 30/20 26 Roll outs with axle 26 Slam Balls 26 weighted sit ups 35/25 26 Box Jumps 30/24 26 Burpees Sta...

I program the teens class at Sweat Factory and coach them.  The name of any wod that I program normally has something to do with a movie for example the underground for this week was a quote from Pulp Fiction.  Typically the way I program is I have movements that I want I lay everything out and then sit back and think of movies quotes that fit it.    This week happened a little different.  I knew what skill we were going to work on and what the staple movement in the wod was going to be. I started thinking about the wod and my adhd kicked in and I went from programing the wod to finding a name.   I knew I had yet to pick a movie quote from Star Wars my son's favorite movie so I decided it was time.  So the quote was "Never tell me the odds". The movement that i wanted to work in was a clean so I started planning the wod when it dawned on me.  "Never tell me the odds" is a good quote for a DIPG inspired WOD.  So the wod became a light version...

That was an amazing way to start a Monday!   Starting with the first part of this I got through more rounds than I planned but then towards the end it all went south very quickly.  You know it is a good work out when the weight feels light but you just can not move it anymore. Mm-hmmm This is a tasty burger First do  10 Min Amrap 5 Pull ups 10 Push Ups 15 Air Squats Then 1 Mile run 1000 Meter Row 1 Mile Run 1500 Meter Row Complete with 10 min Amrap 5 Push Presses 75/45 10 Ankles to bar (just like toes to bar but you have to touch ankles each time) 15 Kettle Bell Swings 53/36 I had to kick it into juggernaut speed on the second mile.  Just put my head down and just keep moving. 

The other day judging festivus I started thinking about doing a wod that started at 20 and worked its way down to 1.  Planned out the underground so that it was just that.  I started doing it yesterday but got interrupted for a good reason and really was not to upset any good reason to stop a nasty wod is a good reason.  So this morning I decided to tackle it again.   Moved very slow through it but did decent not fast but made it through. Ever dance with the devil 20 Wall Ball 19 GHD Sit Ups 18 Box Jump 17 Clean 115/85 200 Meter Run 16 GHD Sit Ups 15 Box Jumps 14 Cleans 115/85 13 Wall Balls 300 Meter Run 12 Box Jumps 11 Cleans 115/85 10 Wall Balls 9 GHD Sit Ups 400 Meter Run 8 Cleans 115/85 7 Wall Balls 6 GHD Sit Ups 5 Box Jumps 300 Meter Run 4 Wall Balls 3 GHD Sit Ups 2 Box Jumps 1 Cleans 115/85 200 Meter Run I jumped the weight to 125 on the 25 on the wall ball and put the box at 32 last two rounds jumped the box to 36.

Started out working muscle up progression.  Then did the Flower by Moby challenge to warm up did it with a 45lbs bar so light but a good warm up for squats. Skill and WOD today was Crossfit Total Max Back Squat --265 Max Strict Press --160 Max Dead Lift 375  Total 800

Really not motivated this morning started with some of Chris Spellear's accessory work.  Taking a barbell and a ghd and doing a rowing technique. Skill 3,3,3,1,1 Squats Cleans WOD 3 Rounds 20 Sand bag ground to shoulder 15 Wall ball sit ups 10 weighted box jumps (2 20lbs barbbells) 5 (each arm) Dumbbell Snatches 60lbs 1 Bar Muscle up Started this out with 20 wall ball squat cleans with a 30lbs ball but knees not feeling it today after doing three rounds of Fran yesterday.   This took me about 25 minutes to get through just moving slowly through it.  The 80lbs sand bag ground to shoulder was a lot harder than I thought it was going to be.  

I have to add yesterdays wod in here so I can remember it and attack it again someday. Yesterdays wod 2 Rounds for time Row 500 Meters 30 GHD Sit up Row 500 Meters 30 Toes to bar Today was an Underground day and it was really nasty.  I am not sure what made me think that doing Fran 3 times in a row even light was a good idea.  The second run felt so very heavy and nasty.   Since the weight was relatively light this was a good opportunity to practice resting for the thurster in the over head position and pushing to go unbroken.   Run Forest Run 800 Meter Run Fran   21,15,9   Thursters 65 lbs   Pull Ups 400 Meter Run Fran   21,15,9   Thursters    Pull Ups 200 Meter Run Fran   21,15,9   Thursters    Pull Ups Thoughts on this WOD the weight was good easy enough to move but just hard enough to make it suck.  Find your groove and work slower and methodically through this.  I star...

 This week has been a tough one planning work outs thanks to this last weekend.  I keep planing stuff out and changing it because I do not feel I can do it. Head to the Chipper 200 Meter Farmers Carry 45 lbs (something I need work on) EO's down and back Band work Skill Back Squat 3 rounds of 3 light getting everything warm 3 rounds of 10 working to a 10 rep max (10 rep max at 190) Head to the Chipper -17:56 60 Double Unders 50 Sit Ups 40 Kettle Bell Swings 53lbs 30 T2B 20 Man Makers 20 lbs 10 Dumb bell Snatches 45 lbs (could have gone heavier) Still not moving fast from this weekend the man makers were killer.  That is a lighter weight than I normally use but it just killed my shoulder.

Friday at 2100 I was lined up with about 70 other individuals from around florida in what I guess could have been called a formation.   Those who had done a go ruck challenge before took charge in getting us ready for the Cadres to show up.  I felt out of my place right away when they keep asking do you have this or this?  I for once had not done all my homework and I did not have everything I needed.   The team stepped up and took care of us newbies.   I saw Cadre Jesse (at least I had made sure to know how the Cadres were)  try to push his way into formation and then giggle when people did not know who he was.    I will say the introduction to Go Ruck had less yelling then when I went to basic 13 years prior but somethings were very much the same.   Nothing you did was ever good enough and punishment was very physical.  To start off with we had to get in the front leaning rest position with our full rucks about 40lbs and stay there thr...

I stole the wod today from a good friend who owns Battle Born Crossfit out in Reno.  Looking at her programing she does a lot of running and cardio in her programing.  I may have to do a little more research on how she programs! Warm Up 5 Rounds 10 cal row 10 Reverse Lunges Skill 1 round of 10 front squats just the bar no weight 5 Rounds 5 Front squats working up to a heavy 5 (finished at 195) 6 Dips Wod 21 Box Jumps 15 Wall Balls 9 Toes 2 Bar (T2B) 21 Wall Balls 15 T2B 9 Box Jumps 21 T2B 15 Box Jumps 9 T2B For this I used a 25 lbs slam ball for the wall balls.  First round box jumps at 30, second round at 34 and finished around 36

So one of my goals is to get my fran time under 6 minutes today was not that day! Warm Up 500 Meter Row Low Bear Crawl Duck Walk Hops Skill Max Shoulder press Max Back Squat Max Dead Lift Went heavy but not to a true one rep max this morning Fran 21-15-9 Thursters 105 Pull Ups This is still a very hard work out thanks to my shoulder and lack of endurance something I need to work on.  Today the weight did not feel to nasty but moving thru all those movements in a row made this a good one.  My goal is under a 6 minute fran time rx so when I practice like I did today I like to up the weights or make the movements a little harder.  That way when I go to actually do it for time the weight will be light and I will be able to move through it faster.

So today was a well planned out but not well thought out plan so it had to get a little modified. However as I was working to the wall balls I was thinking of anything I could do to modify those but I had to suck it up and just do it.  The only thing we had to change was the I had planned back to back dead lift like movements and it was not happening. Warm up 3 Rounds of 200 meter row 10 Slam Balls 50lbs ball 1/2 Satiability Challenge 25 Hollow Rocks 25 Sit Ups 25 1 leg Bridges 12 Strict Toes 2 bar Skill --Hinge Lift Work up to a doable 4 then 10 min emom 4 hinge lifts 5 Chin Ups WOD 6 min AMRAPS 3 Min Rest Round 1 2 Hand stand Push Ups 5 Front Squats 95 lbs Round 2 5 Pull Ups 10 Push Ups 15 Air Squats Round 3 Wall Balls Round 4 Burpee Pull Ups

Warm up this morning was the fish game and just over 900 meter rowing then 50 feet of bear crawls and 50 feet of duck walks. Skill 10 Easy and light 5,5,3,3,1,1 Front Squats working to a one rep max between each round 10 wide grip banded pull downs to your waist. Got an old new pr hit 240 it felt good might have been able to get just a little heavier but it was good. WOD 5 rounds well maybe 4 rounds for time 200 Meter Run 1 Rope Climb 5 Squat Cleans 115 10 Slam balls  30 15 Roll outs using front squat weight. Planned to do 5 rounds but at about 27 minutes finishing up the fourth round that was enough.  It was the roll out to a push up that got me.   Some times you have to listen to your body.  240 was heavy but the back of mind I thought I could get a little more but it would not have been clean and my form would have suffered.  I will settle for 240 with good form.

This has been an interesting week.  Monday and Tuesday I did normal crazy stuff like I normally do I  should have written them down.  Tuesday I woke up and not know exactly what happened by my shoulder felt like it used.  Lots of pain and numbness.  Wed I did a light easy wod with kettle bells and push ups to get everything lose again.  Thursday still feeling rough and beat up but I had to try the underground.  I did almost all of it minus the last row it was a very light but killer shoulder wod.   Working mobility made all the difference because even though it was sore it wasn't hurt so I pushed it.   Friday was 9/11 a day that holds a lot of significance to me it is the day that I decided that I should look into the military.    It was a day that I think every American for a short time stopped being anything other than American.  So when I got to the box I was trying to figure out what I could do that day that would favor my...

I thought I did really well today and for me I did however I went and looked at the board and there it was a Ghost had destroyed me again.  There is a person that no longer goes to the box and when he was there I was always trying to catch him not beat him just catch him.  I did a hero wod and went to look at the board to see if I was even close to the top five and I was however the ghost was four rounds ahead of me. Warm Up Axel walks with 35lbs kettle bells Band work Burgner warm up Skill Working to a heavy clean  Worked up to about 175 just playing with the weight Wod McGhee 30 min Amrap 5 Dead lifts 275 13 push ups 9 Box jumps 24 inch Got through 10 rounds think I could have gamed it a little better and got one or two more but four is a bit much.  That dead lift got heavy quick.  

I took over the underground at Sweat Factory Crossfit a little while ago and I have to say that I am always amazed at the people that come in and do work with me.  Today's was such a nasty WOD but as it moved on everyone looked like they just wanted to take me out back and lynch me for this WOD.   But as it went on and they got it done they were all smiles and happy that they survived and most of them beat me which I am always proud to see.  As a coach the coolest thing is to watch others get in and just log through a nasty WOD and be able to smile after it is all said and done.  So today's wod was: Warm Up Baseline 500 meter row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups The Multiplier Games Style 37 Min AMRAP 1 Hand Stand Push up 2 Sand Bag Lunges 3 Wall Balls 4 Push UPs 5 Sit Ups 6 Air Squats Then 200 Meter run Keep two kettles bells in between you and the door about 25 feet as you leave to do your run and return do a farmers carry. Each...

Warm Up Fish game on the rower (most rowers have it just look under games on the main screen) 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill Warm up and find a hard but doable 3 rep front squat mine was 165 Then do 3 Reps on the minute every minute for 10 minutes Wod 15 Min Amrap 2 Sand bag get ups one each shoulder 4 Hang Cleans 115 6 Box Jumps 24 inch 8 Roll out push ups After party Max Kettle Bell Swings 53 lbs 50 Flutter Kicks Max Planks Max Push Ups Max Knees 2 Elbow

So today my 6 am crew came in and did the Underground with me.  I am going to take a minute to foot stomp proper water intake and nutrition.  My diet the last week has been less than good and water intake way down so today's WOD just sucked!! Granny's Got a Gun (named this because you might need a walker the next day) 21 15 9 Front Squats 60% I did 145 Toes to bar Row 1000 meters 15 9 7 Power Cleans 135 (DFS style ended up being 150 by the end) Dips (DFS style ended up being with wall between knees) Row 1000 Meters(set damper to 5 to make it suck a little more) 4 Rounds 21 Kettle Bell Swings 400 Meter run

It has been a little while I have a couple of different wods that I need to post.  I will start with today's WOD and warmup.   Warm Up 3 rounds Bear Crawl across gym Getting up on tippy toes and getting as close to the pike as you can 5 Burpees Frog hop back across gym Ten sit ups Ten Push ups Skill Smith Complex 8 Rounds of set of 3 Hang squat cleans into a front squat Wod 25 min AMRAP 200 Meter run 1 Tire Flip 20 Sledge hammers 2 Sand bag get ups (this really hurts if you have sun burned shoulder) 20 Sand bag squats 3 Bar muscle Ups 10 Pull ups I got through only one round before a huge lack of motivation and soreness took a hold.  I am going to program this in again in the future and do the full 25 minutes.  I will get a good run in tonight. Yesterday was an alright wod not to heavy but a good way to come back after having 5 days off Warm up 3.6 mile run Skill Front Squats working up to a heavy 3 Wod 100 Shoulder to Shoulder w...

Last week in Arkansas I got a test of my fitness level and even though it is not where I want it still I did pretty good.  The day before I had left Miami and traveled back to Orlando just in time to catch a read eye to Little Rock.  I got in about 1230 and got to bed at about 2.  The only problem was my internal clock got me up at 5.  So with only three hours of sleep and a long day behind me I rambled out to the track.   I got through the warm up and was not feeling all that great but I was up and at least moving.   They were doing a mile and half run staggering the start so everyone would finish close to the same time.    When they called out the 14 min group I really wanted to step up and just take it easy.  I couldn't do it.  I went with the fastest group and only two of them passed me.  Even though I felt like complete crap I was still able to hold my own this is why fitness is important.  Toady's wod Warm up was a...

Just got back from Arkansas and feel like complete poop.  Woke up at 5 actually went back to sleep until six and then tried to motivate myself for the next hour and a half to actually get to the gym. Warm Up The Dart Game on the rower about 2200 meters stretching and getting lose and ready for some work.   Skill Back Squat Worked up to a heavy two at 255 Wod 40 min Amrap (this was about moving heavy loads not moving wicked fast) 1 bar Muscle up or attempt 5 Dead Lifts @ 225 10 Wall Balls above 10 feet 15 Chest to deck push ups 20 Sit ups with a fifteen pound ball 1 Muscle up or attempt Run 200 Meters Got through six rounds in the forty minutes but felt like I was walking through water the entire time.  Some days you just need to do some work and keep moving and that was today!!

So this morning I did a nice easy two mile run and I had some time to think about things.  Back when I started my fitness journey one of my coaches was talking about body fat percentages and where he felt that he preformed the best.  At that point I decided I was going to shot for 10 percent body fat as a goal.   I made it to around 14 percent at my best.  I had giving up on that goal for a while but I am going to start working on it again.   There are a couple of things about working towards this goal. 1.  No Fad diets or get ripped quick ideas.  I have done different types of diets and some worked amazing but I lost more than I gained.   I will not do a diet but rather a life style change I love food way to much to try and do some crazy diet.  I will just start eating clean 90% of the time feeding my body the things it needs to get better. 2. No losing strength.  The easiest and fastest way to get your body fat down is to change your...

Missed posting yesterday.  Getting running again is a lot harder than I thought.  I had gotten back up to where five miles wasn't to hard around the first of the year but now I am back to slugging through a mile and a half.  So I have started to add running every day into my work outs.  Like back in Utah Mon, Wed, Friday are my pace days where I will be running between three and five miles.   Tuesday and Thursday will be days for speed work and Saturday will be distance days.  So here is the way I worked at the last two days with this in mind: Yesterday Warm Up 1 Tire Flip 100 meter spring (sub six thirty minute pace) 5 Burpees 50 meter walk 50 Meter sprint. I did 8 rounds in about 20 minutes had some traffic I had to work around Slow 25 WOD This was designed to be slow heavy work 25 Minute Amrap 5 Bench Press 185 5 Squat Cleans 135 5 Over head Squats (light) 5 Kettle Bell Swings 53 5 Slam Balls 30 Completed about 6 rounds and 10 reps ...

Today I started to really dig into my PT prep and started to run again.  The amazing thing is that without really running all that much recently I was able to knock out a mile at about a 7:20 pace.  My mile and a half time was just north of 11:30 so not to bad.  I have slacked on my running recently and honestly I miss it so it is time to get these running legs back in shape.   The other day I had Country Music playing while I was doing some heavy lifting not really thinking about it when someone asked me if I could lift to country.  So today I was getting ready to lift and I started with the Eric Church Station on Pandora good music but then I started to think about it and I love some of the great new Country music however from now on when I lift heavy I will listen to Cowboy Music.  Difference is that today's Country music has changed a little nothing wrong with it but  real Cowboy Music is Christ Ledoux, Alabama and even Brooks good music.  Th...

I am a big fan of the crossfit bench mark wods but today I needed something similar to a bench mark but with a little spice.   I was looking at Barbara and thought about doing it but the rep count of 20 pull ups just made my shoulder ache.  So I modified it to be a little more leg intensive.  Also normally I would say do your own skill and warm up but I think that this was a pretty prefect paring for a WOD so to get the full nasty effect of nasty Barbie do it as is listed below. Warm Up 3 Rounds of Kettle Bell Farmers Carry across the gym and back equals one round.   Walk across the gym and then do 10 Jumping jacks then come back across and do 10 push ups this is one round. Skill Work up to a heavy 3 rep max should be 80% of 1 rep max Then 10 min EMOM of 3 reps at heavy 3 weight Weight was 225 WOD 5 RFT Run 200 (Every time you leave or are entering the gym you have to flip a tire) 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air Squats WOD time of...

Been a while since I posted.  Today was a good one even though I wasn't feeling the best trying to find a cure in heavy squats and a nice nasty wod. Warm Up 500 Meter Row 50 Shoulder to Shoulder with 45 lbs sand bag every time you break do ten Air Squats Skill Front Squat 10 Min EMOM of 3 Front Squats at 190 WOD 12 Min AMRAP 3 Thrusters 105 6 Ring Dips 9 Rolling Push ups (i.e. loaded bar start at ankles roll out to a push up engage abs and pull back.) 12 Double Unders Suck Factor anytime you do not go unbroken it is five burpees. After Party 6 Min Amrap 5 Burpees 1 Sand Bag Get up with 85 lbs Sand Bag

Yesterday was not the best day and I really needed something to kick my butt and I found it.  I will post what Thursdays WOD was because it was an amazing one.  I had two people join me for Thursday and they both did amazing.   The thought process for Thursday was that on Wed night I taught a beginner class and the guy was prior military and wanted a good push.  So I had him do a ten minute amrap of 4 dead lifts, 6 push ups, 8 sit ups and a 200 meter run.  So as he was working on it I started to think how could I make this even better so here is what I came up with. Animal Style 6 Rounds for Time 2 Sand Bag get ups I used an 85lbs bag and the two with me used 45lbs bags 4 Dead Lifts 225/95 6 Burpee Box Jumps (When thriller came on it got a bit silly) 8 weighted sit ups 30lbs slam ball 400 Meter run Animal style in order to leave the gym you had to bear crawl to the door about 35 feet and in order to get back to your weights you had to frogger the 35 ...

So I missed yesterday due to work so today needed to be a little harder and nastier.  So I combined the operator work out with a hero.  I was not able to get through all of the operator work and my hero score was not the best but it was a good day. Warm UP 500 Meter Row 45 lbs Bar Complex warming up for the lifts. Wod 1 8 rounds of 3x Craig Special (1 hang squat clean and then a front squat with out dropping the bar) Started a little light but went heavy fast by round three I was working with 145 and finished at 175.  I was able to do all unbroken until about 165 then it started to get difficult to catch it after the front squat.   8 rounds was prescribed I did 7 Wod 2 6 Rounds of 5X Back Squat Once again starting out a little light then getting heavy quick.  Was working with 195 for the last couple of rounds 8x Kettle bell floor presses.  Four per arm and again starting some what light then moving heavy. Then after this was over with ...

So yesterday I felt like I had been dragged through the streets.  Everything hurt and it was just one of those sucky days at the gym.  So I really struggled to figure out what to do.  According to what I had programmed I was suppose to run however I haven't been running enough and  that just was not going to play out right.  So it was one of those lets do this and then how about this.  By the end it was a good work out. Warm Up 7 rounds for time (13 min) 10 Push Ups (chest to deck) 15 Air Squats 20 Sit Ups Skill Work- a clean death. It is very important to break movements down and work through the different aspects of the lift.  This was a great way to work light weight and work different aspects.  I made it through eight rounds. This is a death by so each minute increases by one. 1 Wall ball squat Clean 1 2 Handed kettle bell clean. The wall ball cleans help with the squat and the kettle bell clean helps with the hip drive. ...

I did some of my monster girl mashup today to help me get better at movements that I need work on. I should put in something here about the way I have been programing my work outs and I need to get better at putting this in here so that if anyone decides to try one of my WODS they understand they way it was meant to be done.   One of the issues I have with the way crossfit is programed right now is RX and scaled.  I am not against it but I am against how easy it is sand bag a work out when you can not go RX.  If you look at a wod and it is heavy and you go well I guess I have to scale and then you scale to the point that it is easy you are losing.  So the way I have been looking at this is making RX a percentage of your one rep max.  Like for example today I had planned the front squat at 65 percent of my max but cooler heads gave me the WTF and I dropped it 60 percent of my one rep max.   The next weight was done because it is a common weight in the bench ...

After Saturday I am still feeling a little beat up so today I wanted to take it a little easier.  However if I had the gas to push it through this one a little more it could have been a really good one.  As it was I just kinda moved through this slow but watched form and just enjoyed moving. 1 to 10 25 min AMRAP 100 meter row 2 Double Squat Wall Balls 3 50lbs Slam balls 4 Gassers down and back equals one 5 Burpee Pull Ups 6 Sand bag get ups (3 each arm tried the 100 lbs Sand bag not going to happen) 7 Knees 2 Elbows Holding a 20 lbs wall ball between knees 8 25lbs Push ups 9 Dips 10 Squats with a 45lbs bag Only got through 2 rounds had a very ADD morning which is never good when working out.  This will be one I will hit again I think I should be able in the 25 minutes to get through three to four rounds at least.

Some days you just need a good long work out.  I devised something that was suppose to take about the same amount of time as a half marathon.  I have not done many wods that lasted 90 plus minutes but this one a 90 minute cap was not enough.  This is one that I will have to keep working on I think this will be an end of the month bench mark.  In 90 minutes I got through the kettle bells swings I think I could have gotten through the whole thing in two hours.  As I sit here typing everything is starting to ache and it feels like  a very large truck just hit me.  I will also tell you that having a battle buddy there to help you through a work out like this is so very important.  I am very impressed with Dena today after doing 1 and a half filthy fifties she hung in there with me today. Whiskey Tango Foxtrot 50 Every movement is done 50 Times....  Time cap today at 90 Minutes Over head press 105 lbs (Any way you want to move it from should...

Really not feeling all that great today.  I think all the time on the road is starting it take it's toll.  Today I was going to work through the busy operator and I got through some of it but just was not feeling it today.  So today's Wod was Front Squat @190 6 min emom of 3 reps per minute Bench Press @ 190 5 Min emom  of 3 reps and six pull ups Then I had enough time to work through one round of this I think I will modify it maybe take out the row and add a farmers carry.   100 Meter Row 2 Double Squat Wall Balls 3 50lbs Slam Balls 4 Shuttle Runs down and back count as one 5 Burpees 6 Sand Bag get ups (3 each arm) 7 sit ups with 30lbs slam ball 8 Push Ups 25lbs plat on back 9 Dips with a weighted vest 10 Lunges with 45lbs sand bag(10 each leg) I think next time I do this it will be AMRAP of 25 to 30 minutes.  

Been a while.  I am training for a go ruck in Oct.  So I have a little time but I have work to do.  Today was more of a weighted work out and got worse the longer the WOD went on.  If I can not get through a work out quick then it gets nasty because I have time to think about how disappointed I am in what I am doing.  Today was one of those days. Warm Up 5 Rounds 200 Meter Row 10 Box jumps 24 inch landing in the squat. Thors Grace It is just grace how ever it goes like this 30 Ground to Overhead for time The Thor part of this is that every time you let go of the bar it adds 5 Burpees to the end of your WOD. The "this is taken to long and you are not moving fast enough" aspect of the work out.  After you drop the bar twice the battle starts to weigh heavy on Thor so on your third break you add five pounds and you keep adding five every time you break.   I broke six times so the weight got heavy and that is a lot of burpees.  So as I f...

I have to give huge props to Tracy Jardim today.  He challenged me to a work out and then destroyed me in it.  There is a lot to be said about humility in crossfit.  It is one of the most important aspects of crossfit understanding that you might be doing something that you have never done before and it is ok to suck at it and do light weights.  Today was one of those days.  After coming back from a huge high on a new PR today Tracy challenged me to do one of the open workouts.  Now I have been looking at this WOD for a little while now and wanting to give it a try however, it had overhead squats in it and that was holding me back.  So glad someone pushed me into it because I needed the reality check and humility check.   So since I have started in crossfit I have never worked overhead anything really.  Before it was because of my shoulder and any weight overhead just felt bad and wrong.  Now it is because I have never worked overhead so...

Yesterday being a holiday I was able to get in a little longer work out done. Started out working with the Bulgarian lifting including snatches, clean and jerks, and front squats.  Feeling better however this morning I struggled to get 120 up on the snatch.  Stole the mash up from Vivendi labs it was good did not do as good as I had wanted but still a good wod: AMRAP 5 MIN 7 Thrusters 95/65 7 Pull Ups Rest 5 Min AMRAP 5 MIN 5 Deadlifts 225/155 5 Handstand Push Ups Rest 5 Min AMRAP 5 MIN 5 Power Cleans 115/75 25 Double Unders Rest 5 MIN AMRAP 5 MIN 10 Calorie Row 5 Burpees Over the Rower, Lateral Rest 5 Min AMRAP 5 MIN 7 Box Jumps 24/20 7 Toes to Bar The first three rounds I managed close to three rounds for each.  I added a little weight to the thrusters to make it a little more spicy.    The last two rounds I got over four on both increasing the box height to 30.   I was able to get ...

So today was a little bit different than my normal training.  I had the great pleasure to take the missionaries from our ward out to water front park for a WOD.  I love the challenge of coming up with a work out that uses body weight but also gives you a good burn.  Today's work out I wanted it to be both a good work out and a team building experience for the missionaries.   I had them start with a 1/5 mile warm up run.   This was a partner work out and one that they had to work together as a companionship to get through it.  The work out was: 50 Chest to deck pushups 40 Air Squats 30 Dips from a bench 20 Bench jumps 15 Burpees 10 -4 count mountain climbers feet to hands Run 400 Meters 4 rounds The way you work through this is one person works and one person rests.  You need to find the best way to work as a team to get through all three rounds.  For example breaking down everything into sets of 10 or 15.  While the one person wo...

This posting thing is a little harder than I thought.  Got up and headed to lake for an easy warm up run.  The only problem was that it was very cold about 50 degrees with a wicked breeze off the lake.  The humid cold I think is almost worse than the insanely dry cold of the west.  Got about two miles knocked out to warm up with it was great my son joined me in todays madness.  It was an easy day I have a lot to do today at work with a lot of driven so I wanted to keep it a little light just so tonight when I am driving home I am not to tried.  Did the run and then headed to the gym I had plans of what I wanted to do with my son which if he knew what was rolling around in my head for this morning he would be glad I had a squirrel moment. I always look at the WOD's that they do in the box and they are alway really good just sometimes they do not match up to my training plan or the evil little voices in my head.  Today it did not exactly match but it wa...

I have fallen behind this week with updating this thing.  This has been an off week but a good one not the best for fitness but a good one for other reasons.  I had the chance last night to help out and judge a high school weight lifting event.  It really reminded me of why I  love fitness.  It was a very different experience from your typical crossfit comp but it was fun to learn new ways of judging.   I am now on my off period for my pre workout I really do not like to stay on them for to long and I have been on them right now for longer than I like.  So now it is time to give my body a chance to recover and reset.  The big problem with coming off a pre workout is that you remember just how human you are.  This first week has been really rough. Some people have their coffee to get them going but for me it was either C4 or Stacked.  Waking up and getting moving has been just that much harder this week and the fact that it has been col...

Started the day with a 4 mile run at a 8.23 pace.  Then went to do some work on bench marks.  Working heavy and slow just getting used to the movements. 9 Thursters at 115 9 Pull ups with a 25 pound weighted vest 9 cleans at 145 9 Dips with a weighted vest 25 Ring Pull ups with a weighted vest 25 Air Squats with a weighted vest 25 Hand release pushups with feet on the bar and a weighted vest 25 Sit Ups holding a 25 lbs slam ball above head 10 Wall balls with a weighted vest as a buy out. Not a super hard work out today but it was a good way to start the new year.