Saturday, March 31, 2007

The focus of a year captured in a moment

continuing the testing stage...
  1. 45 reps of Thrusters 1/2 BW (87.5lbs)
  2. Deadlift 1 1/2 BW (262.lbs)
  3. military press 1/2 BW (87.5lbs)
  4. vertical jumps test (level 1 = 10', level 2= 18', level 3=25')
I think I can do 1,2,3 no prob. No idea if I will have 18' of vertical. It's all about the explosive hips.
If I get 3/4 I will be at 61% of my goal.... who knows what will turn out.
I know my L-sit and vertical will probably be the biggest issues.

I always have trouble picking a girl for a WOD, and I favour some of them more than others. I need to randomize my selection process, and here's how its going to happen.
I have a bunch of prostitute card from Vegas.... no need to expand on that. they all have girls on them and I even have one with 2 girls on it, I will make a chart that transfers the hooker name to a benchmark and I'm done. for example (Sugar = Fran) and the best part of this is that there is no chance the hooker names will overlap with the benchmark names...
now all i gotta do is shuffle, and split the deck!

what actually happened:
we went to the track and did 3x800m for time, rest time was equal to run time and during the rest i did 10 ring dips and oscar did 30 seconds of upright hold on the rings...
I'll push off the testing to another day!

Thursday, March 29, 2007

Helen today! (3rds for time)
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21(1.5 pood = 54 lbs)
  • Pull-ups 12 reps
Goal SUB 10mins
Note:this will complete another catagory in level 2 if I do better than 11:30

oscar may come for this.. well see
I think I sort of fixed the posting time... it's only 20mins fast now instead of the multiple hours... I have no idea how that works

Results: not sub 10, but I met the level 2 standard with 10:35... things to factor in the extra distance running to the center of the football field and that bastard of a fat chin up bar they call uprights!
and as a side note I ran the first 400m in 1:14 making me level 3 in speed!

WOD with Oscar

Last night got access to a new level of crossfit... super cool, all the traininers for the upcoming cert and projects ect(secret site with login).... Added coach to my MSN
just when you think there is no more content, more comes at you. excited about the possibilities!

since everyone liked my rest day reflection, i'll actually put some effort into the next one....
Not sure you what the WOD's going to be yet, but I want to pick a good one, because I'm having a good day so far!
expect a pic of me and oscar soaked in sweat by 5pm

Oscar wimped out so I did weighted pullups,
1-1-1-1-1-1-1-1 (max load)

decided to do some testing: to see how much closer I was to level 2 across the board...
did 30 V-snaps had a little left in me after
1/3 BW dip on rings
1/3 BW during weighted pull-ups

so as of right now I have fully obtained 7/19 level 2 or higher, I have 3 (1/2) obtained and 1(2/3) obtained.... some of these I have no recent record of doing and I will do all of these in the next while to see where i'm at.... getting very close!
so the math is I'm 47% on the way to meeting my goal.
and 39% of that remainder is untested...

heres a pic of me checking the records, and I tossed my CF certificate in with the pic just for fun. Tip: Always want MOR (Measurable, Observable, Repeatable)

Wednesday, March 28, 2007

I feel the metal fatigue of my life catching me long before phyical fatigue.

I walk through the woods, I find myself free of the worries of regular life.
Busy city life isn’t important, it’s the beautiful nature that is. Leaves are sprouting and this makes me think of change in my life, some good and some bad. When I see a deer pause and look up at me, before running away. I wonder what he was thinking the second before he leaves my presents. I leave the forests edge and wish that I could stay out there all day, but the worries of city life start to come back to me, with the familiar sight of street lights and sidewalks returning to my vision. I continue to walk home thinking of the woods like a lost friend.

Tuesday, March 27, 2007

Morning visitors

PM: the picture is the remains after the wod, Ive highlighted the 100lbs plate and blown it up for those with bad eye's (and to show off)
Did my first attempt at the werewolf, no fullmoon and no teeth, only a beard to get me through this.
to restate what the WOD is: (for time)
50 squats
400m carrying a 45lbs plate (any way)
50 push-ups
400m carrying 2x35lbs plates (any way)
50 tuck jumps
400m carrying 100lbs plate any way
50 squats

my time: 23:15

my advice.... grip is huge during the 35's I carried farmers style and had to drop like 3 times
the best way to keep momentum during the 45lbs, and the 100lbs seemed to be having the weight up on the back, note I think I will wear a shirt next time I had a bit of a rub mark on my back from the hole in the weight.

Note: around my block is 450m, and neighbors washing thier cars with me running with weights was hilarious, I'll never forget doing a wod at johns house i finish typical crossfit style by collapsing on the grass and some guy runs up to me and asks if I need medical assistance. I stare at him as if he's the idiot and say I just finished working out, but thanks!

Bench Press 1 rep max 240.... I'm ready to breath again
I thought it was 260 but i did bad math...

Monday, March 26, 2007

Gymnastics Tonight... mmm Amber

I had no idea my back was so arched when I did this... note:add to my list of things to fix(took the pic myself so I was in a bit of a rush!

Trained Mike today, working of his deadlift form and appropriate warmup for heavy lifting. I might have another client coming my way, at least everything in my world cant be going wrong!

GYMNASTICS! this is just the conditioning, the fun happens after.
the plan:(aprox 30 mins)
5 mins skipping on spring floor
2x20 V-snaps
2x20' hands only rope climb
2x40 sec superman (this was not named after me, but thanks for thinking that)
25 handstand pops
4 lines of squat long jumps
2x15 ring dips
2x5 skin the cat
10x block ladder rebounds/front tuck
4 lines of bock pushes

Active flexability:
2x10 block kick (front)
2x10 block kick (back)
2x10 block kick (side)
3x10 tramp straddle jumps


"Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing.

"There is no room for second place. There is only one place in my game, and that's first place. I have finished second twice in my time at Green Bay, and I don't ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win.

"Every time a football player goes to play his trade he's got to play from the ground up - from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That's O.K. You've got to be smart to be number one in any business. But more importantly, you've got to play with your heart, with every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second.

"Running a football team is no different than running any other kind of organization - an army, a political party or a business. The principles are the same. The object is to win - to beat the other guy. Maybe that sounds hard or cruel. I don't think it is.

"It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That's why they are there - to compete. To know the rules and objectives when they get in the game. The object is to win fairly, squarely, by the rules - but to win.

"And in truth, I've never known a man worth his salt who in the long run, deep down in his heart, didn't appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat.

"I don't say these things because I believe in the 'brute' nature of man or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man's finest hour - his greatest fulfillment to all he holds dear - is that moment when he has to work his heart out in a good cause and he's exhausted on the field of battle - victorious."

--Vince Lombardi

Sunday, March 25, 2007

Werewolves Are Cool

talked about the wod that will make me and chris famous, gotta get on the main page of CF with a video, so we are going to do a full moon wod: as fols
50 squats
400m w/ 45lbs plate (extended straight out)
50 pushups
400m w/ 2x 35's
50 tuck jumps
400m w/ 100lbs plate
50 squats

all of this will happen to the music of warren zevon - werewolves of london