and I am back. Sorry I was gone for so long, but Christmas and life will do that. Speaking of Christmas, this was probably the best one that I have had in recent memory. For the first time in a while everyone was just happy. My mom said that this was the first Christmas that she was actually looking forward to in quite some time, and I think it definitely exceeded expectations. I did some great training last week and am eager to hit our WOD's 5 days a week in the new year. Speaking of which here was the deal today:
Helen - with a 62lb Bell.
8:54 I should have gone much faster. Kipping pullups are killing me. I really need to be better at these. It really pisses me off that I am not faster at kipping. This is a workout that is made for me. On another note I did pretty well with the heavy ass bell. Felt good to stay strong during a workout that afterwards made me want to vomit everywhere.
Monday, December 29, 2008
Monday, December 22, 2008
Sorta Bear Complex
I don't really know what to call the workout we did today. After some warmups and skill review with Adrian, we did the following.
With one weight and without dropping the bar:
5 deadlifts
5 HPC
5 Push Press
5 Front Squat
95 - 105 - 115 - 125 - 135
I really wish I had jumped a little faster on this. I think I could have done 140. 145 might have been pretty tough. Fun workout though, and it was nice because there was no time component.
Last saturday we did a workout on the minute 3 135Lb powercleans and 3 weighted pullups (for me between no weight and 20 lbs. Like I have said before, I suck balls at weighted pullups.
With one weight and without dropping the bar:
5 deadlifts
5 HPC
5 Push Press
5 Front Squat
95 - 105 - 115 - 125 - 135
I really wish I had jumped a little faster on this. I think I could have done 140. 145 might have been pretty tough. Fun workout though, and it was nice because there was no time component.
Last saturday we did a workout on the minute 3 135Lb powercleans and 3 weighted pullups (for me between no weight and 20 lbs. Like I have said before, I suck balls at weighted pullups.
Friday, December 19, 2008
Walk the walk and Zelen/Helercher
Wow. Simply wow. On Wednesday I pulled a double. First time doing it and it was simply awesome. Especially because the second workout may have been the best/funnest group camaraderie workout I have participated in. Here was the deal:
5 Person team - As a team you need to overhead walk (145lbs in our case) 4 laps to the fire hydrant and back. Only one person can carry at a time and everytime someone drops the bar the team has to do 10 burpees on the first lap, 8 on the second, 6 on the third and 4 on the last. We did exactly 5 rounds of five. My guess is we did about 150ish burpees. This was awesome due to the fact that I thought there was no way that I could walk 145 lbs over my head for more than 2 feet. I probably had my longest walk around 75 yards. Check the pic here.
Today we did a horrible zercher squat amalgamation. Basically it was helen with zerchers:
3 rounds
400 m run
21/15/9 zerchers at 135
12 dead hang pullups.
I did all zerchers unbroken. Mainly because I didn't want to put the damn bar down. Dead hang pullups suck, and I suck at them. This is a giant glaring weakness along with: strength, handstand pushups, and regular pushups. I am going to take a skill each month to try and improve. Deadhangs will be the first one to tackle.
Last Thoughts - I weigh more today than I have in probably 9 or 10 months. I actually think this is a good thing as I believe that most of the 5 lb weight gain has been muscle. I still need to make sure I am pushing the strength envelope, but in general I feel this has been an awesome week of PR's. We will see if I can make it to CF tomorrow morning after James' thing tonight.
5 Person team - As a team you need to overhead walk (145lbs in our case) 4 laps to the fire hydrant and back. Only one person can carry at a time and everytime someone drops the bar the team has to do 10 burpees on the first lap, 8 on the second, 6 on the third and 4 on the last. We did exactly 5 rounds of five. My guess is we did about 150ish burpees. This was awesome due to the fact that I thought there was no way that I could walk 145 lbs over my head for more than 2 feet. I probably had my longest walk around 75 yards. Check the pic here.
Today we did a horrible zercher squat amalgamation. Basically it was helen with zerchers:
3 rounds
400 m run
21/15/9 zerchers at 135
12 dead hang pullups.
I did all zerchers unbroken. Mainly because I didn't want to put the damn bar down. Dead hang pullups suck, and I suck at them. This is a giant glaring weakness along with: strength, handstand pushups, and regular pushups. I am going to take a skill each month to try and improve. Deadhangs will be the first one to tackle.
Last Thoughts - I weigh more today than I have in probably 9 or 10 months. I actually think this is a good thing as I believe that most of the 5 lb weight gain has been muscle. I still need to make sure I am pushing the strength envelope, but in general I feel this has been an awesome week of PR's. We will see if I can make it to CF tomorrow morning after James' thing tonight.
Wednesday, December 17, 2008
Californian's are P%ssies
There I said it. We are freaking p&ssies. Why you ask? Because as soon as it gets to 50 degrees outside we scream bloody murder. I was walking around today where its probably 47-55ish degrees. Everyone is shivering. Like this is the coldest cold spell they have ever experienced. Unfortunately I am no exception.
I mean its like minus 4 in the midwest right now, and we are bitching and moaning because yesterday we had to put on our big jacket. Seriously, when are we as a state going to sack up??
I mean its like minus 4 in the midwest right now, and we are bitching and moaning because yesterday we had to put on our big jacket. Seriously, when are we as a state going to sack up??
Couple Thoughts
So yesterday in the freezing bitterly cold evening with Kstar, we did an interesting little experiment. Here was the Interval
5 pike pushups
3 Thrusters L/R (each arm with 50lb DB)
2 steps with a push press L/R with 50 lb DB (total 4 step ups.
Rest ~1 Minute
Slowest time 49 seconds, fastest time 33 seconds.
Basically we had to beat our own times each time. The penalty was ten burpees. I failed once, but then it was double or nothing on burpees in the last round. I think we did about 8 rounds. The test involved the fact that under pressure we can perform significantly more work (or in this case faster work) than we can not under pressure. This was a fun little test, even if I was freezing my balls off.
This morning we did the following:
With 50lb Dumbells
5 Deadlifts
5 HPC
5 Push Press
10 pullups
15 Box jumps
13:24
This was not fastest enough. I was totally held up by the pullups. This is completely unacepptable. I never let myself rest more than 5 seconds between exercises. Need to get this down to three seconds. Also, I needed to do the work completely unbroken. Next time.
Tonight is another fun WOD by Kelly. I think my plan is to destroy myself this week. Awesome!!
5 pike pushups
3 Thrusters L/R (each arm with 50lb DB)
2 steps with a push press L/R with 50 lb DB (total 4 step ups.
Rest ~1 Minute
Slowest time 49 seconds, fastest time 33 seconds.
Basically we had to beat our own times each time. The penalty was ten burpees. I failed once, but then it was double or nothing on burpees in the last round. I think we did about 8 rounds. The test involved the fact that under pressure we can perform significantly more work (or in this case faster work) than we can not under pressure. This was a fun little test, even if I was freezing my balls off.
This morning we did the following:
With 50lb Dumbells
5 Deadlifts
5 HPC
5 Push Press
10 pullups
15 Box jumps
13:24
This was not fastest enough. I was totally held up by the pullups. This is completely unacepptable. I never let myself rest more than 5 seconds between exercises. Need to get this down to three seconds. Also, I needed to do the work completely unbroken. Next time.
Tonight is another fun WOD by Kelly. I think my plan is to destroy myself this week. Awesome!!
Tuesday, December 16, 2008
Dale Carnegie
As I all know (no "we" because I am probably the only person who reads this blog) I really enjoy my Dale Carnegie classes. This is the first time that I have been a graduate assistant, and its been great. Its actually quite a bit tougher than I originally thought it would be, but I have loved the challenge of getting up in front of the group more and more.
The difficulty that I have has been less in the speeches, but more in the various interlude things we do. This includes opening a class, preparing to lead groups, etc... I really want to be a DC instructor and the fastest way to get there is to get up in front of the class and become more natural. In the class last night I felt that I really did that. It was the first time I was comfortable. No flubs in the speech, but I do need to bring quite a bit more energy to the table. Next time....
The difficulty that I have has been less in the speeches, but more in the various interlude things we do. This includes opening a class, preparing to lead groups, etc... I really want to be a DC instructor and the fastest way to get there is to get up in front of the class and become more natural. In the class last night I felt that I really did that. It was the first time I was comfortable. No flubs in the speech, but I do need to bring quite a bit more energy to the table. Next time....
Monday, December 15, 2008
Working out in the hail!!
Today it hailed. When I was crossfitting outside. I think that might be a first. It always amazes me just how many people show up to the 6am class even though its freezing outside (or hailing). Then again, I always end up showing up.
Workout - Ladder progression (i.e. 1st minute 1 rep, 2nd minute 2 reps - 15 minutes 15 reps).
Burpees and 50lb DB thrusters. If you can't finish then reset.
So I did up to round 6 (missing one of the thrusters) - then up to round 4 then up to round 5 again, missing the last two thrusters.
Total reps: 51 burpees, 47 thrusters.
This was absolutely brutal. First time doing 50 lb dumbell thrusters. That shit is significantly more difficult than the 45's. It requires way more stability. One thing I noticed is that I really need to work on midline stability. Its lacking and its going to flare up one of these days if I don't do anything about it.
Deeper Thoughts -
I am now in a period where I feel like I need to challenge myself on every occasion. I really enjoyed the fact that this was really difficult. Not from a lungs perspective, but from a strength perspective. I still need to focus more and more on strength, but hey this is definitely a start.
Workout - Ladder progression (i.e. 1st minute 1 rep, 2nd minute 2 reps - 15 minutes 15 reps).
Burpees and 50lb DB thrusters. If you can't finish then reset.
So I did up to round 6 (missing one of the thrusters) - then up to round 4 then up to round 5 again, missing the last two thrusters.
Total reps: 51 burpees, 47 thrusters.
This was absolutely brutal. First time doing 50 lb dumbell thrusters. That shit is significantly more difficult than the 45's. It requires way more stability. One thing I noticed is that I really need to work on midline stability. Its lacking and its going to flare up one of these days if I don't do anything about it.
Deeper Thoughts -
I am now in a period where I feel like I need to challenge myself on every occasion. I really enjoyed the fact that this was really difficult. Not from a lungs perspective, but from a strength perspective. I still need to focus more and more on strength, but hey this is definitely a start.
Friday, December 12, 2008
Jackie
Today was Jackie - 1000m row, 50 45lb barbell thrusters and 30 pullups - 8:33.
This was a great little workout. I had done this maybe 6 months ago with jumping pullups for about the same time. It was about when I first learned how to do pullups. Now that I am more than a year in it was good to get them all done. In my estimation I should be able to do this workout about a minute to a minute and a half faster. I could maybe take 10 seconds off the row and 20-30 seconds off the thrusters (btw did them without setting the bar down, but not unbroken). The pullups were the limiting factor. I came into pullups at about the 5:30 -6 minute mark and they took 2.5 minutes. Way to long. Next time I will get them in less than 2 minutes to bring my time in around 8 or less.
So I am skipping work today. Its not too often that I really skip work, so I am not sure how I feel about it. I am still not sure what I am looking for in a career right now, but either way, I feel that I need to decide if I am sticking it out with my job. The trouble seems to be that I don't really have anything else lined up. Lucky for me I always seem to be able to pull something through exactly when I need it.
On another note, I was having a discussion with a fellow Dale Carnegie participant this last week. I realized a couple things during that discussion. First, I realized that I am really missing a challenge in my professional life right now. I think that is part of the reason that I am embarking on this journey to be a speaker for Dale Carnegie. I really want to teach, and I feel that this is a good outlet for that. On top of that I realized just what I love about Crossfit. Its a challenge!! A real honest to goodness challenge. I need that in my life to continue my own personal growth. Its good to know this, now what to do with it....
This was a great little workout. I had done this maybe 6 months ago with jumping pullups for about the same time. It was about when I first learned how to do pullups. Now that I am more than a year in it was good to get them all done. In my estimation I should be able to do this workout about a minute to a minute and a half faster. I could maybe take 10 seconds off the row and 20-30 seconds off the thrusters (btw did them without setting the bar down, but not unbroken). The pullups were the limiting factor. I came into pullups at about the 5:30 -6 minute mark and they took 2.5 minutes. Way to long. Next time I will get them in less than 2 minutes to bring my time in around 8 or less.
So I am skipping work today. Its not too often that I really skip work, so I am not sure how I feel about it. I am still not sure what I am looking for in a career right now, but either way, I feel that I need to decide if I am sticking it out with my job. The trouble seems to be that I don't really have anything else lined up. Lucky for me I always seem to be able to pull something through exactly when I need it.
On another note, I was having a discussion with a fellow Dale Carnegie participant this last week. I realized a couple things during that discussion. First, I realized that I am really missing a challenge in my professional life right now. I think that is part of the reason that I am embarking on this journey to be a speaker for Dale Carnegie. I really want to teach, and I feel that this is a good outlet for that. On top of that I realized just what I love about Crossfit. Its a challenge!! A real honest to goodness challenge. I need that in my life to continue my own personal growth. Its good to know this, now what to do with it....
Thursday, December 11, 2008
McFlurry and other thoughts
So yesterday I did Mcflurry. Its a workout for a guy named Miguel Flores, a crossfitter from the San Diego area. Miguel passed away on Monday from a car accident. From everything I have heard, he is a wonderful guy.
The story of Miguel and the tributes that have gone out to him make me think of my own legacy. Everyone that has known him has said that he was a tremendous crossfitter, but an even better person. This makes me wonder if people will think the same of me. I love the people in my life, work, and in other random facets. The one thing I want is to be remembered for being a great person. As people we have to constantly work to better ourselves. Although we may excel in one area of our lives, we may be underperforming in others.
This is the way I feel in my job right now. I am underperforming. Can I get back to where I was? That is difficult to say. But I know that I have to give my all in all areas of my life if I truly want to be remembered as someone that was loved by many people. Does this sound selfish? Yes, I think it does. However, I want to be known for treating all people as well as I can treat them. This is definitely a learning experience for someone who has been as self-centered as I have been during my life. This is a bit of a tangent, but I feel that it is necessary self reflection. There may not be a next time, so you better do the best you can now.
The story of Miguel and the tributes that have gone out to him make me think of my own legacy. Everyone that has known him has said that he was a tremendous crossfitter, but an even better person. This makes me wonder if people will think the same of me. I love the people in my life, work, and in other random facets. The one thing I want is to be remembered for being a great person. As people we have to constantly work to better ourselves. Although we may excel in one area of our lives, we may be underperforming in others.
This is the way I feel in my job right now. I am underperforming. Can I get back to where I was? That is difficult to say. But I know that I have to give my all in all areas of my life if I truly want to be remembered as someone that was loved by many people. Does this sound selfish? Yes, I think it does. However, I want to be known for treating all people as well as I can treat them. This is definitely a learning experience for someone who has been as self-centered as I have been during my life. This is a bit of a tangent, but I feel that it is necessary self reflection. There may not be a next time, so you better do the best you can now.
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