The polish plantation runner

Started with the 8 weeks to conquer work.  Had to modify the bench to floor press just due to ease of getting to a bench or lack of ease.   This morning 180 on the floor press felt great.  After completing the 8-week course I gave the following wod a shot.  I only got through the first 100 and that took me 15 minutes.  I think every other week I will revisit this and see if I can do any better.   Long term goal is to get through this in under 30 minutes. Wall Balls and Double Unders 100 80 60 40 20 10 5 1

I have started on a plan that includes essential oils and macros together into a  good diet.   The hardest part of this is trying to hit the macros and also hit the calories.  I am not sure if I have actually made the calories or the macros yet but I am getting closer.   I really love the idea of macros because just looking at your caloric intake does not give you a good view of the whole picture.  So back to hitting the weights along with pushing for endurance.   Goal is ten miles at any giving day and front squat and back squat over 300. Today --Back Squat Max at 2 Worked up to a heavy 2  building up to 225 with slow controlled squats holding at the bottom.  Completed 255 for 2,  Felt doable and easy but my legs are still not where they were before the race. --Swat test Pull Ups with a vest every ten seconds  40 rounds --10 Min Sand Bag Amrap As many sandbag get ups in 10 minutes. Old PR is was 34 today we got 20 down a...

Well had to take a little time off after the marathon to get over it.   That was a killer almost six hours of fun.   Today was a good one back in the underground and then a little fun with what Kevin was doing. Underground 3,6,9 Cleans at 135 Burpee Pull ups Halos at 40 (two count) 2 K Row 9,6,3 Cleans at 155 Burpee Pulls Ups x2 pull ups Halos at 40 (two count) Then one round of a hero wod for fun 25 Back Squats 185 5 L Sit legless rope climbs Then went home and did some lawn work for two hours.  Needless to say I was a little beat up.

On 12 June there was a mass shooting here in Orlando.   I am sure almost everyone has heard of it.   This morning I did an Underground that was in memory of that event.  As I was trying to plan this out I read some of the stories of what happened I wanted this wod to be pretty nasty and it was a success. This morning I was not all that into a big nasty wod and it all started with leaving the house with out socks.    I normally keep a bag with some gear in my car and I was sure this morning I had socks in it.  Got the box and guess what no socks.   I can honestly say I have never until today worked out in shoes and no shocks it was not going to stop me from doing this wod.  Here is the WOD: Pride in the name of love 53 Min AMRAP 100 Meter Axle carry 135/95 10 Air Squats 10 Sit Ups 10 Push Ups 10 Box Jumps 30/24 9 Pull Ups To start with nothing about this wod is crazy.   Most of the movements are easy and just body weight.  Th...

On Monday I start training for my Marathon in Sep. to say anything I am a little nervous about this.  I have a pretty good plan I will be spending the next eight weeks on the last month or so I will continue to build millage.   The plan I am doing only trains up to 16 miles and before I attempt a full I want to at least clear 20 plus just so I know what over 20 feels like. Today was a good soup of tactical movements.   Only did four rounds but it was a good four rounds. Tactical soup 4 Rounds for time 10 4 Count Flutter Kicks 9 push up on boxes 8 Sit ups 45 lbs sand bag 7 80 lbs sand bag cleans 6 80 lbs sand bag squats 5 Chest 2 Bar Pull ups 3 Slam balls 50lbs 2 Sand Bag Get ups 80lbs (one each side) 1 Tire Flip 400 Meter run

Interesting couple of days.  This weekend we did a going away for one of the members that is getting ready to deploy overseas.  One of the big reasons I love crossfit is exactly what happened this weekend.   It was a huge turn out from beginners to advanced and we all worked out together. My training as of late has been a little all over the place due to not feeling all that great and also getting ready for my half marathon this weekend.  The one thing I have been constant about was doing 5 sets of max effort pull ups and dips 3 times a week.  I have also started getting back into body weight movements more i.e push ups. So this weekends wod was a really good one with 3 muscles up every round.  I figured based the open performance this would be 30 minutes of me trying to get a muscle up again.   However I went unbroken on the bar muscle ups until the very last round when I missed one and time ran out.  Right there was a sign that the basic body ...

The core is the most important aspect to running.  I found this chassis work the other day and it is fantastic.  I started and warmed up with some gymnastic movements.  Skill work if you want to call it was the five sets of max effort pull ups and max effort dips.    Took a couple of minutes to play with muscle ups and then did this chassis work for about 20 minutes. 20 min grind 6 Sand bag clean and toss 6 Sand bag get ups three each side 6 Sand Bag Keg stands three each side.   I used an 80 lbs sand bag because it was that or a 45 and 45 seemed to light.   This works all those important muscles that keep your core tight as you run saving energy for those really long runs.

When I started this fitness journey a little over five years ago I had no idea where it would take me or what would happen to me as a result.  After I moved from Maine I had to take a long hard look at myself and where I was.  I had been in a pretty nasty accident in Maine that had left my left shoulder all kinds of messed up.  I was pretty strong but overweight and slow.  I would always sweat the annual fitness test and always had to do one every 6 months.  As I sat down and looked at everything I also started to look at what had happened in my family.  As Tony Horton says sex is the great multiplier you take all the bad nasty from your dad and all the bad nasty from your mom and there is a good indicator of what you may be facing down the road.  So this was bleak.  I lost my Uncle Jimmy when he was very young to cancer and this alone made me decide that by the age of 37 (the age he passed away at)  I would run a full marathon.  So that...

Normally my process for creating an Underground is a lot of research and looking at what people's strengths are and what would be good to work on.  I have never posted what an underground was the week before.  So if you read this blog you will get a preview of next week.  This was a very different thought process for building a WOD.   I started wanting to beef up the teen work out from last night so this started as: 35 Min Amrap 14 Slam Balls (25 LBS 7 Hand Stand Push Ups 4 Dead Lifts (225 LBS) Which is an amazing wod however I got a so I don't die type of shot after putting glass in my foot so my left arm was not going to do 7 HSPU.  So after round one I stopped the clock and went back to the drawing board.  I modified and came up with an amazing WOD but it needed something more so after a round it morphed a little more into what will be the Underground next week.   EL Cinco 5 Rounds for time 5 Slam Balls 50/25 5 GHD Sit Ups with slam bal...

Skill 8 Round EMOM 4 Bench Press 175 4 Chin Up (first two rounds were 6) WOD 2 Rounds for Time (however I did not time this one) 18 Cal Row 15 Thursters 95 12 Chest 2 Bar Pull Ups 9 Ankle to Bar 7 Push ups TRX style 4 Lunges (2 Count) This was a pretty easy Wod I think next time I will do this as a 30 min AMRAP with some running between rounds.   It was a little to cold this morning to spend to much time running outside. I have started the 1,000 mile 2016 Challenge for charity.   It is basically that in the year 2016 I will run 1000 miles.  It is not going to so wonderful yet but I am getting better.  So far this month I have been able to knock out about 45 miles.  There is still a little time left in Jan to knock out some more miles.