Muscle Up!

Our new rings are so high, my feet are 6 1/2 feet off the ground.

Get some gription

Where did all our chalk go?

6am CrossFit class WOD:

"Jackie"

1k row
50 thrusters
30 Pull-ups

( 7:11)

If you didn't notice that is two days of shoulder intensive stuff, and now I want to die. Really it was a good WOD, and I had fun working out with the 6am crowed.

Nutrition:

Paleo and Zone are two concepts that people have a hard time getting through when they start CrossFitting and I generally tell everyone to start with their workouts then we'll get to nutrition. Paleo is simply eating lean meats, nuts or monounsaturated fats that are naturally occurring, vegetables and some fruit. Zone is a portion control system that helps balance all of these. When used in accordance to ones body weight, workout routine, and desired results Zone/Paleo can dramatically increase your progress.

Bare Handed

Yesterday Zach Whitt and I did the CSCF WOD:

4 rounds for time:

21 Ring Dips
7 Hang Power Cleans @ 185#

(13:11)

I got smoked by Zach by the way on this WOD. It was HOOOT outside too. We also did some bench press 4x5 all rounds at 155#.

West Side

Yesterday I went to the new box and did :

5-5-5-3-3-3

Back Squat:

185-195-205-215-215

Deadlift

5-5-5-5-5

285-295-305-315-325

%k

Rebekah Rolling out after the 5k

Today Rebekah Robeson (soon to be Schaub), Larry Garratt and I ran in the Run to The Chicken 5k.

19:11

Main Page

Today Charlie Lima and I met up at the new box and we did the main page workout for CrossFit.com

3 rounds for time:

15 Hang Power Clean at 135#
15 Burpees

( 4:11)

Awesome WOD!

Thursday- Restday

Candid?

Today's output is as follows:

1:50pm Warm Up with Charlie Lima

15-12-9

Db Bench 60#
DL 225#
Pull-Ups

WOD 2:45pm W/ Zach Whitt & Daren Endsley

Today's CSCF WOD:

15min AMRAP:

10 DB Hanging Squat Cleans 45#
20 DU
10 C2G Push-Ups

( 8 rounds)

Yesterday:

Zach Whitt and I did the CSCF WOD at 11:15.

2-2-2-2
Front Squat
185-205-205-205

4 rounds for time:

200m run
18 Box Jumps

(6:11)

Good workout, my legs are fried from the weekend, but it was fun. Let's get some cooler weather back you know.

Hang Power

This morning I helped with the 5am CF class working on Hanging Power Cleans. The purpose of today's WOD was to work on all the problem areas that people were having doing the HPC. At the end of the class we saw some serious results from the practice.

I am still wrecked from the weekend so I had to take it easy today. I went through the circuit and rolled out then went through some HPC at really light weight and did 5 rounds of 20 GHD sit ups and 20 double unders. Then I did 100 pushups and called it a day. I really just needed to work up a sweat, and get lose. Tomorrow will be more of a CrossFit day.

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Obliterated

This is a picture of the second WOD of the day during the double unders.

Well, yesterday for all intensive purposes was a success. My worries about the first WOD turned out to be not a big deal. The 185# cleans were heavy and slowed me down, but I finished and never failed a rep. We don't know for sure the final outcome of the comp, but I know I didn't win. I had fun and am continuing to learn what I need to do to get better.

WOD 1 - 8:52
WOD 2 - 6:24
WOD 3 - 5:10

Combined Score - 20:26

Today- Rest Day

Obliteration

Tomorrow is Oktoberfest Obliteration, put on by CrossFit Champions in Cypress, Texas. I and nearly 20 other competitors from CSCF are heading down to compete. It should be an amazing day. There are 3 individual WODs and 2 team WODs, as well as master WODs. I know we have two teams who are going to be in the running for a V. I will be competing as an individual athlete in the males standard division.

WOD 1

In any order

3x 200m Run
3x5 Squat Cleans @ 185#
3x20 Kb Swing @ 60#

10 min Cut Off


WOD 2

3 rounds for time:

10 Renegade Man Makers
15 Double Unders


WOD 3

2x 525m Run

1st lap- 40# Weight Vest + 80# Sandbag

2nd lap- Just the 40# Weight Vest


Yesterday I did one round of the first WOD and failed the 5th rep of the squat cleans. To be honest I am nervous about finishing that WOD. If I can just get through it I know I can keep myself competitive through the other WODs. WOD 1 is less a function of go factor and more a function of weight for me. The others will be all go factor.

Box Squat?

Check out this video


Today I did box squats with Zach. I did 3 sets of 10 box squats staying very light at 135# just to work on balance and core strength. With Octoberfest on Saturday I need to take it easy. Daren said that I should take today off, but I really wanted to do some squats, so what are you gonna do.

Tomorrow is a busy day, with training and workouts, but we'll have Friday off for sure leading up to competition.

Spark is a great energy drink that won't leave you with the jitters, and there is no crash later. It is also full of vitamins that help maintain healthy energy.Try Spark by clicking the Advocare link at the "check it out" section of my blog or post a comment and I'll get you some today.

So-Lo

I had to ride solo today during Claudia. No one from the CSCF team was able to workout with me at the time I could workout. I did it in (11:35) it was pretty hard.

"Claudia"

5 rounds for time:

20 Kb swings
400m run

harjoituksen päivä

Yesterday I did a warm up with the circuit and 2 400m runs, then I did a mile at a good pace (5:23) after that I went inside and did 3 rounds of 5 DL @ 235, 10 Db Presses, and 8 Push-ups then 21-15-9 GHD sit-ups, and pull-ups. After that I ran another mile (5:33). I am taking this week easy because I want to keep myself fresh for Octoberfest on Saturday in Cypress Texas. There will be 3 individual events, and we have no idea what we are doing yet. More to come on that... Today I do Claudia, and will post my time after I do it on CSCF main page and here.

Yesterday was the start of a new on-ramp for the month of October. We had 16 new crossfitters!

Wake up WOD

Easy day getting ready for Regionals

1mile run
3x10 DL @ 135#
2x10 Press w/ 30#s

3r

10 chest to bar
15 push-ups
20 sit-ups
25 squats
2 min rest

I needed a light and easy body weight wod that could just kinda wake me up after two whole days off, without wrecking my body.

Tuesday (05.04.10)

Circuit
400m run
3x10 Ring Dips

5x10 Overhead Squats 105#
5x5 Overhead Squats 135#

21.15.9
Squat Snatch
Chest To Bar Pullups
12:08
(Burpees for every time you come off the bar during reps)
50 Burpees

Monday( 05.03.10)- 3k row: Active recovery

Sunday( 05.02.10) - Half-Murph : 18:40

Saturday( 05.01.10) - The BCS Games

wod 1:

600m run
30 Box Jumps 24in
30 Kb Swings 53#
600m run
30 Overhead Squats 75#
30 Push Press 75#
600m run

(15:10, or something like that I was dazed. 7th in the event)

wod 2:

3 attempts at a Max Deadlift

(305#) Disappointment! (45th in the event)

wod 3:

21-15-9

Thruster 95#
Burpee

(5:40, or something death was coming like a freight train at that point. I think 8th overall in the event)

Don't Stop 'Till You Get Enough

This week was great! I feel like I'm tapping into that

area that I normally only go to in competition

more and more.

(02.27.10)

Combat 5k: 4th overall 19:31
Rough race!


Max DL: 295
Max Press: 135

2:30 Max Burpees For time:
56

3 Rounds:
2 rounds Cindy (5 pullups,10 pushups, 15 squats)
10 HSC @ 115lbs

9:21

(02.26.10)

Brandi Maler had the task of getting faster for three rounds of max rest 100m row. If she got faster each round I told her I would do 20 burpees a round. She got faster every time!

60 Burpees Unbroken

21.15.9
DL @ 185
Med-Ball Slams

2:43

(02.25.10)

3k Row
I didn't even pay attention to time just good row.

5x5 HPC-PushPress
(95.115.125.135.145)

Worked On HPS
5X10
(65.75.85.95.95)

I think working on Snatch and HPS at low weight sometimes is good so you can work on form. I feel like I am dialing snatch in now really well. I can feel the bar go right past my freaking nose when it comes up and it feels very effortless in the lock out.

(02.25.10)

Restday.

Man oh man Rangler

(02.23.10)

Bench Press

2x10 @ 135

10 @ 155

1 @ 205

5@ 185

5 @ 175

10 @ 165

To be completely honest there was no rhym or reason behind any of this.

300 set First Teer

18:21

(02.22.10)

5k Row
19:21

5 rounds:
10 Hang Squat Cleans @ 115
10 Burpees
10 Pull-ups
(6:41)


This was awesome cause it was completely even on every movement.

4 rounds:
8 barbell shrugs @ 225
12 GHD

This week has been crazy. Going backwards:

(02.20.10)

Restday

(02.19.10)

We tried to replicate the sledge row from '09 games.

400m row
150 medball slams
400m row

7:26

( I messed up and we only did 400s even though it was supposed to be 500s)

15min rest

"Linda"

22:44

Linda is nuts!

(02.18.10)

We did the triplet from the '09 Games

8min AMRAP
4 handstand pushups
8 KB swings (Rx-2 pood) all we had was 1.5
12 GHD

I did it one time and got through 4r, and 7 GHD
I didn't feel like I worked as hard as I could so I wanted
to do it again so I did and got through 6r, and 4 KB swings

(02.17.10)

We did the Chipper from the '09 Games
I had to scale cause I'm weak:

95lbs Squat cleans 15 rep
30 Toes to bar
30 Box Jumps 24in box
15 muscle ups
35lbs dumbell push jerk
95lbs thruster 15 reps
30 pullups
30 burpees
300ft 45lbs plate overhead walking lunges

29:21

That was fun!

(02.16.10)

Restday

(02.15.10)

Restday

(02.14.10)

Austin Marathon:
03:30:21

Not a good day.

(01.09.10)

Push Press: 2x5 @ 145, 155lbs

Clean&Jerk: 155,165,175,185

Clean: 195lbs

5k Row

(01.10.10)

This is the last real CrossFit Day before the Austin Marathon this Sunday, so my goal was to take it to that place where you normally only go during competition. It's generally hard to bridge that gap between training and competition speed and intensity. I feel like I came as close as I could to that without having someone else there.

Bergener Warm-up
1k Row

3 rounds for time:
30 Wall-Ball (20lbs)
30 Hanging Squat Snatch (65lbs)
16:56

This was one of the last workouts for the 2009 CrossFit Games. It was done at 75lbs, but with 90 reps I wasn't sure I could do 75 so I scaled to 65lbs.

1k Row

5x5 Bench Press: 155,165,175,185

3x5 Weighted Pullups (45lbs)

Today was interesting cause my legs just would not do what I wanted them to do.

6x400m

10x7m hurdle jumps
( if you don't know what that is it's just putting hurdles back to back about a foot apart and jumping them with both feet progressively.) These are actually one of my favorite things and should be put into a met-con cause they would demonstrate serious explosiveness, balance and stability even better than box jumps.

5x7m walking hurdles
(just take the hurdles and put them about a foot apart and walk over them slowly. This is done when you have injuries and done for injury prevention. It's also a good warm-up technique.)

5x Bleachers

Then I ran a little with my dad to cool down/warm-up.

21-15-9
Pull-ups
Burpees
(5:10)

The met-con today was interesting because I was on a monkey bar rack for football, and did the burpees in the dirt and mud out in 45 degree weather. It was the ultimate in CrossFit, because it was done way outside my comfort zone. The ground sucked and the bar was freezing and to thick to wrap a thumb around so it was like a rock climbing grip on the bar. Awesome!

Training

Yesterday (02.05.10)

5k Row - (19:36)

15min AMRAP:
3 hang power snatch @ 115lbs/95lbs (scaled on 3 round.)

2X 3-pullups 6-pushups 9-boxjumps

6 rounds completed

4X400m run - increasing, max speed on 3rd and max effort on 4th. You wont be able to go as fast on the 4th if you run the 3rd as fast as you can, but you can get pretty close as long as you put out max effort.

4X10 Hang Squat Cleans @ 95lbs

Today (02.06.10):

1k warm-up row
8x500m row on 2:10 repeat interval

5x5 increasing DL
(205,225,235,245,255)

4x400m run ( increasing)

Practice Snatch @ 75lbs 5x5

3x25 GHD
3x25 ABMAT
10 dead hang pullup
25 pushups