Day 168 (Wednesday).
185 x1
REST DAY!
Friday, December 21, 2012
Tuesday, December 18, 2012
Day 166.
185 x1
I failed on 2 attempts and on the 3rd I pulled so hard that I almost knocked myself over...
5 rounds:
Run 500m
30 KB Swings (53/35)
20 Pull-ups
*Results: 32:50
Surprisingly enough, the run was the worst part for me. It wasn't because of my legs or my wind, that felt fine; but it was because coming off of the swings and pull-ups from the previous round, my arms felt full of lactic acid and it was difficult to hold them in place as I ran... it was harder to let them dangle as I ran though. So that fucked me up for getting the swings and pull-ups unbroken. I did the first 2 rounds unbroken, the third and fourth in 2 sets each and the last round I did the swings in 3 sets and the pull-ups I just kept getting back on the bar after letting go (the last 7-10 were singles).
185 x1
I failed on 2 attempts and on the 3rd I pulled so hard that I almost knocked myself over...
5 rounds:
Run 500m
30 KB Swings (53/35)
20 Pull-ups
*Results: 32:50
Surprisingly enough, the run was the worst part for me. It wasn't because of my legs or my wind, that felt fine; but it was because coming off of the swings and pull-ups from the previous round, my arms felt full of lactic acid and it was difficult to hold them in place as I ran... it was harder to let them dangle as I ran though. So that fucked me up for getting the swings and pull-ups unbroken. I did the first 2 rounds unbroken, the third and fourth in 2 sets each and the last round I did the swings in 3 sets and the pull-ups I just kept getting back on the bar after letting go (the last 7-10 were singles).
Monday, December 17, 2012
Saturday, December 15, 2012
Thursday, December 13, 2012
Wednesday, December 12, 2012
Monday, December 10, 2012
Day 159.
185 x1
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
*Results: 19 Rounds + 1 Deadlift
This was a long rough workout and I did it alone. There were times in this workout that I thought 30 minutes was impossible and other times that I thought I wasn't moving fast enough. I finished round 15 at around the 17 minute mark, so I was moving at a decent pace. I thought the deadlifts would be a non-issue and the push-ups would be what slowed me down, but I was wrong. In the later rounds the deadlifts became an issue; I didn't want to chalk up for every round, so I could only do 1 or 2 reps before dropping the bar and resetting. I did my last 3 rounds of push-ups unbroken and my last 2 rounds of deadlifts at singles. Box jumps were a breeze as I expected, I no rep'd myself 3 times on the box jumps for not holding games standards.
185 x1
"McGhee"
AMRAP 30
5 Deadlift (275)
13 Push-ups
9 Box Jumps (24")
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
*Results: 19 Rounds + 1 Deadlift
This was a long rough workout and I did it alone. There were times in this workout that I thought 30 minutes was impossible and other times that I thought I wasn't moving fast enough. I finished round 15 at around the 17 minute mark, so I was moving at a decent pace. I thought the deadlifts would be a non-issue and the push-ups would be what slowed me down, but I was wrong. In the later rounds the deadlifts became an issue; I didn't want to chalk up for every round, so I could only do 1 or 2 reps before dropping the bar and resetting. I did my last 3 rounds of push-ups unbroken and my last 2 rounds of deadlifts at singles. Box jumps were a breeze as I expected, I no rep'd myself 3 times on the box jumps for not holding games standards.
Day 157 (Saturday).
185 x6
Misfit Toys Throwdown
Event 1
6 minute clock:
1 minute row for calories
1 minute KB swings (53)
*do 5 Burpees after the row before the swings
*Results: 99 calories + 116 swings
Event 2
10 minute clock
Establish 3RM Ground to Overhead
*Results: Tom, 195 + Keith, 205
Event 3
21-15-9
Squat Clean Thruster (95)
Box Jump (24")
*both partners must complete each movement before moving onto the next movement/round
*Results: 11:48
We placed 24th overall after these 3 events, only the top 20 advanced to the 4th event and the top 4 advance to the 5th and final event.
The only event that I was personally disappointed with was the ground to overhead. I failed on 225 and 220. I got up the first 2 reps on both weights but was spit out by the 3rd. I could have completed 215, but I ran out of time before I got the 3rd rep.
185 x6
Misfit Toys Throwdown
Event 1
6 minute clock:
1 minute row for calories
1 minute KB swings (53)
*do 5 Burpees after the row before the swings
*Results: 99 calories + 116 swings
Event 2
10 minute clock
Establish 3RM Ground to Overhead
*Results: Tom, 195 + Keith, 205
Event 3
21-15-9
Squat Clean Thruster (95)
Box Jump (24")
*both partners must complete each movement before moving onto the next movement/round
*Results: 11:48
We placed 24th overall after these 3 events, only the top 20 advanced to the 4th event and the top 4 advance to the 5th and final event.
The only event that I was personally disappointed with was the ground to overhead. I failed on 225 and 220. I got up the first 2 reps on both weights but was spit out by the 3rd. I could have completed 215, but I ran out of time before I got the 3rd rep.
Tuesday, December 4, 2012
Day 153.
185 x1
A) Front Squat
5x1@85% (275)
Rest 45 seconds between rounds
B) For time:
100 KB Swings UNBROKEN
*Results: 4:37
C) AMRAP 7
Double Under Ladder
Starting at 0 and increasing by 5's, unbroken
*Results: completed round of 35
D) Weightlifting: Snatch
1x1@100%
1x1@92%
1x2@85%
The 100 swings was an interesting workout, I went with the 53 lb bell and it was my grip that went. My forearms were almost as tight as they get when I go climbing. My shoulders and back were good all the way through. I felt it in my shoulders through the higher double under sets.
185 x1
A) Front Squat
5x1@85% (275)
Rest 45 seconds between rounds
B) For time:
100 KB Swings UNBROKEN
*Results: 4:37
C) AMRAP 7
Double Under Ladder
Starting at 0 and increasing by 5's, unbroken
*Results: completed round of 35
D) Weightlifting: Snatch
1x1@100%
1x1@92%
1x2@85%
The 100 swings was an interesting workout, I went with the 53 lb bell and it was my grip that went. My forearms were almost as tight as they get when I go climbing. My shoulders and back were good all the way through. I felt it in my shoulders through the higher double under sets.
Day 152 (Monday).
185 x1
On a 40 minute running clock:
1) Starting at minute 0:
25 Burpees
3 Rounds:
5 Wall Walks
15 Overhead Squats (105)
*Results: COMPLETED (I had like 2 minutes rest)
2) Starting at minute 10:
25 Burpees
3 Rounds:
7 Handstand Push-ups
21 Thrusters (105)
*Results: 1 round + 7 handstand push-ups + 15 thrusters
3) Starting at minute 20:
25 Burpees
1 mile Run
*Results: 10:48
4) Starting at minute 30:
25 Burpees
For time:
50 Back Squats (105)
75 Deadlifts (105)
*Results: 50 back squats + 56 deadlifts
This was the hardest workout that I had done to date. I like doing these long, draining workouts; but this one really wore me out. It was so shoulder intensive right off the bat and it didn't let up until the run... The 25 burpees before each section sucked, but were definitely not the worst part of the WOD.
My reaction to each section:
(1) The wall walks were by far the worst part (this was my first time doing them, but I don't think experience would have helped me too much with them). Overhead squats are never fun, but the weight was easy.
(2) I broke the 21 thrusters up into sets of 7 and probably took too much rest between sets, but my shoulders were already smoked from the wall walks and handstand push-ups. The handstand push-ups were shitty.
(3) I definitely could have finished the mile run on time if I had a stopwatch with me, 48 seconds is something I definitely could have shaved off.
(4) I did the back squats 35+15, my right thumb went numb at some point and I spent some time trying to shake it out for a little before I went on to the deadlifts. The weight for these was super light and I definitely broke for on the deadlifts to try to make up time.
The wall walks were the worst single portion, but the second section was the hardest as a whole.
185 x1
On a 40 minute running clock:
1) Starting at minute 0:
25 Burpees
3 Rounds:
5 Wall Walks
15 Overhead Squats (105)
*Results: COMPLETED (I had like 2 minutes rest)
2) Starting at minute 10:
25 Burpees
3 Rounds:
7 Handstand Push-ups
21 Thrusters (105)
*Results: 1 round + 7 handstand push-ups + 15 thrusters
3) Starting at minute 20:
25 Burpees
1 mile Run
*Results: 10:48
4) Starting at minute 30:
25 Burpees
For time:
50 Back Squats (105)
75 Deadlifts (105)
*Results: 50 back squats + 56 deadlifts
This was the hardest workout that I had done to date. I like doing these long, draining workouts; but this one really wore me out. It was so shoulder intensive right off the bat and it didn't let up until the run... The 25 burpees before each section sucked, but were definitely not the worst part of the WOD.
My reaction to each section:
(1) The wall walks were by far the worst part (this was my first time doing them, but I don't think experience would have helped me too much with them). Overhead squats are never fun, but the weight was easy.
(2) I broke the 21 thrusters up into sets of 7 and probably took too much rest between sets, but my shoulders were already smoked from the wall walks and handstand push-ups. The handstand push-ups were shitty.
(3) I definitely could have finished the mile run on time if I had a stopwatch with me, 48 seconds is something I definitely could have shaved off.
(4) I did the back squats 35+15, my right thumb went numb at some point and I spent some time trying to shake it out for a little before I went on to the deadlifts. The weight for these was super light and I definitely broke for on the deadlifts to try to make up time.
The wall walks were the worst single portion, but the second section was the hardest as a whole.
Day 149 (Friday).
185 x1
Weightlifting: Snatch
3x1 @ 85% (150)
2x2 @ 75% (120)
This was a "Friday Night Lights" workout session. My garage doesn't have any electricity, so when I workout there in the evening/night I have to pull my car half way into the garage and leave the lights on... If I decide to take a video of something (like I did this time), I have to turn my brights on in order to have some sort of clarity on the video...
I scaled the weights up on this session, I went with 165 for my singles and 135 for my doubles.
Once I was finished lifting, I went for a max set of pullups. I got 40... The goal for the end of the year is 50.
185 x1
Weightlifting: Snatch
3x1 @ 85% (150)
2x2 @ 75% (120)
This was a "Friday Night Lights" workout session. My garage doesn't have any electricity, so when I workout there in the evening/night I have to pull my car half way into the garage and leave the lights on... If I decide to take a video of something (like I did this time), I have to turn my brights on in order to have some sort of clarity on the video...
I scaled the weights up on this session, I went with 165 for my singles and 135 for my doubles.
Once I was finished lifting, I went for a max set of pullups. I got 40... The goal for the end of the year is 50.
Thursday, November 29, 2012
Day 148.
185 x1
A) 5 Rounds
1 Back Squat (80%) 335
Rest 30 seconds between rounds
B) "Diane"
21-15-9
Deadlift (225)
Handstand Push-up
*Results: 7:16
I've been feeling tired lately, I think this means I may finally need to change my diet... I think I'll just wait until after the holidays and reevaluate.
185 x1
A) 5 Rounds
1 Back Squat (80%) 335
Rest 30 seconds between rounds
B) "Diane"
21-15-9
Deadlift (225)
Handstand Push-up
*Results: 7:16
I've been feeling tired lately, I think this means I may finally need to change my diet... I think I'll just wait until after the holidays and reevaluate.
Wednesday, November 28, 2012
Day 147.
185 x1
A) 5 Rounds
1 Front Squat (80%) 260
Rest 30 seconds between rounds
B) For time:
15 Front Squats, unbroken (155)
150 Double Unders
15 Front Squats, unbroken (155)
*Results: 4:41
C) Weightlifting: Snatch
Power Snatch
5x1 @ 80% (140)
1x2 @ 78% (135)
2x2 @ 70% (125)
Front Squat
2x2 @ 85% (275)
185 x1
A) 5 Rounds
1 Front Squat (80%) 260
Rest 30 seconds between rounds
B) For time:
15 Front Squats, unbroken (155)
150 Double Unders
15 Front Squats, unbroken (155)
*Results: 4:41
C) Weightlifting: Snatch
Power Snatch
5x1 @ 80% (140)
1x2 @ 78% (135)
2x2 @ 70% (125)
Front Squat
2x2 @ 85% (275)
Day 146 (Tuesday).
185 x3 ("tap and go")
REST DAY!
I took the Rock Climbing 201 class at The Cliffs Rock Climbing gym. It's a technique class that basically taught me that I have been climbing wrong the entire time. It was definitely worth it, I recommend it to anyone who is interested in rock climbing; it's fun and it's a pretty good workout.
185 x3 ("tap and go")
REST DAY!
I took the Rock Climbing 201 class at The Cliffs Rock Climbing gym. It's a technique class that basically taught me that I have been climbing wrong the entire time. It was definitely worth it, I recommend it to anyone who is interested in rock climbing; it's fun and it's a pretty good workout.
Monday, November 26, 2012
Day 145.
185 x1
"Murph/Cindy"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the reps as (20) rounds of "Cindy" (5 pull-ups/10 push-ups/15 squats)
*No 20 lb vest
*Results: 40:18
The 1 mile loop that I run in my neighborhood is like 1.2 miles; not a dramatic difference, but when doing something for time that additional [roughly] half mile equates to a few minutes tacked on. So we're looking at a realistic time of roughly 35-37 minutes.
Plus side is that I did EVERY round unbroken. The push-ups were definitely the worst part.
The last time I did "Murph" it was the heat of summer, I wore a 20 lb pack, I did not split the reps up, and it took me over an hour and a half...
185 x1
"Murph/Cindy"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the reps as (20) rounds of "Cindy" (5 pull-ups/10 push-ups/15 squats)
*No 20 lb vest
*Results: 40:18
The 1 mile loop that I run in my neighborhood is like 1.2 miles; not a dramatic difference, but when doing something for time that additional [roughly] half mile equates to a few minutes tacked on. So we're looking at a realistic time of roughly 35-37 minutes.
Plus side is that I did EVERY round unbroken. The push-ups were definitely the worst part.
The last time I did "Murph" it was the heat of summer, I wore a 20 lb pack, I did not split the reps up, and it took me over an hour and a half...
Saturday, November 24, 2012
Friday, November 23, 2012
Day 142.
185 x1
A) 5 Rounds
1 Front Squat @ 95% (305)
Rest 2 minutes between rounds
B) Snatch
3x1 @ 80% (140)
2x2 @ 70% (125)
C) AMRAP 4
10 KB Swings (70)
10 Box Jumps (24")
*Results: 5+3
Rest 4 minutes
D) AMRAP 4
10 Dumbbell Thrusters (40)
10 Burpees
*Results: 2+17
I definitely felt the wrath of overeating today, but I did fall into a food coma that lasted about 9 hours causing me to sleep through dessert (again)... So I guess it could have been worse.
185 x1
A) 5 Rounds
1 Front Squat @ 95% (305)
Rest 2 minutes between rounds
B) Snatch
3x1 @ 80% (140)
2x2 @ 70% (125)
C) AMRAP 4
10 KB Swings (70)
10 Box Jumps (24")
*Results: 5+3
Rest 4 minutes
D) AMRAP 4
10 Dumbbell Thrusters (40)
10 Burpees
*Results: 2+17
I definitely felt the wrath of overeating today, but I did fall into a food coma that lasted about 9 hours causing me to sleep through dessert (again)... So I guess it could have been worse.
Thursday, November 22, 2012
Wednesday, November 21, 2012
Tuesday, November 20, 2012
Day 139.
185 x1
A) EMOM 10
1 Power Snatch (135)
20 Double Unders
B) Weightlifting: Snatch
5x1 @ 88% (155)
3x2 @ 77% (135)
2x3 @ 73% (125)
I was also suppose to hit some heavy front squats, but I was running behind schedule... BUT I did manage to do the double unders completely unbroken! Which I was surprised by because it wasn't my rope and I haven't done them in a while.
I'm still a little disappointed that I didn't finish the workout yesterday... If it ever comes up again, I am going to finish it (well within the time cap).
185 x1
A) EMOM 10
1 Power Snatch (135)
20 Double Unders
B) Weightlifting: Snatch
5x1 @ 88% (155)
3x2 @ 77% (135)
2x3 @ 73% (125)
I was also suppose to hit some heavy front squats, but I was running behind schedule... BUT I did manage to do the double unders completely unbroken! Which I was surprised by because it wasn't my rope and I haven't done them in a while.
I'm still a little disappointed that I didn't finish the workout yesterday... If it ever comes up again, I am going to finish it (well within the time cap).
Day 138 (Monday, 11/19/12).
185 x1
2012 CrossFit Regionals - WOD 4
For Time:
50 Back Squats (135)
40 Pull-ups
30 Shoulder to Overhead (135)
50 Front Squat (85)
40 Pull-ups
30 Shoulder to Overhead (85)
50 Overhead Squats (65)
40 Pull-ups
30 Shoulder to Overhead (65)
*22 minute cap
*Results: I got through 11 pull-ups on the final round. So I was 58 reps short of completion.
Rich Froning Jr finished in 15:29, I knew I wasn't going to come close to that, but I thought I would at least finish... I did the back squats unbroken, first round of pull-ups in 2 sets of 20 and the first round of S2O in 3 sets of 10; that was my plan for the first round, and I finished that first round in like 7:30... The front squats and overhead squats did nothing to my legs, but my shoulders were COOKED after the 135 presses. Pull-ups were fine until the last round, my hands were soaked and I didn't have enough time to chalk up.
If I do this WOD again, I think my strategy would be the same except for the 135 presses... I'll do 10-10-5-5. And I will try to only break the front squats into 2 sets of 25.
185 x1
2012 CrossFit Regionals - WOD 4
For Time:
50 Back Squats (135)
40 Pull-ups
30 Shoulder to Overhead (135)
50 Front Squat (85)
40 Pull-ups
30 Shoulder to Overhead (85)
50 Overhead Squats (65)
40 Pull-ups
30 Shoulder to Overhead (65)
*22 minute cap
*Results: I got through 11 pull-ups on the final round. So I was 58 reps short of completion.
Rich Froning Jr finished in 15:29, I knew I wasn't going to come close to that, but I thought I would at least finish... I did the back squats unbroken, first round of pull-ups in 2 sets of 20 and the first round of S2O in 3 sets of 10; that was my plan for the first round, and I finished that first round in like 7:30... The front squats and overhead squats did nothing to my legs, but my shoulders were COOKED after the 135 presses. Pull-ups were fine until the last round, my hands were soaked and I didn't have enough time to chalk up.
If I do this WOD again, I think my strategy would be the same except for the 135 presses... I'll do 10-10-5-5. And I will try to only break the front squats into 2 sets of 25.
Thursday, November 15, 2012
Day 134.
185 x1
I skipped training today to go to dinner with my grandparents. We went to The Palm Too Steakhouse. It was very good, I ate way too much and then headed home to Westchester... On the train, I witnessed a college aged girl puke all over herself and it didn't seem like she was done either.
185 x1
I skipped training today to go to dinner with my grandparents. We went to The Palm Too Steakhouse. It was very good, I ate way too much and then headed home to Westchester... On the train, I witnessed a college aged girl puke all over herself and it didn't seem like she was done either.
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
Day 131.
185 x1
This is the second week of my new programming. Monday is a long METCON. The WOD today was definitely a tough one, the hardest part was ignoring the "I feel like I'm going to throw up all of the cheese I just ate" feeling. Yes, cheese probably wasn't the best choice for a pre-workout snack; but I can't help myself sometimes (sometimes = most of the time)...
FOR TIME:
50 Burpees
1 mile Run
50 Burpee Box Jumps (24")
1 mile Run
50 Burpee Pull-ups
*Results: 33:27
I thought the second mile run was going to be the make it or break it point, but it was actually the burpee pull-ups.
Day 129.
185 x1
"Elizabeth"
21-15-9
Power Cleans (135)
Ring Dips
*Results: 5:27
We went to the Captain Lawrence Brewery in Elmsford, NY. It was awesome! If you're in to good beer in a pretty cool place, I highly recommend it. It was $2.00 for a souvenir sampling glass and you get unlimited samples with the purchase of the glass. We attempted to do the tour of the brewery, but the glasses were too small for us to get through the entire tour...
185 x1
"Elizabeth"
21-15-9
Power Cleans (135)
Ring Dips
*Results: 5:27
We went to the Captain Lawrence Brewery in Elmsford, NY. It was awesome! If you're in to good beer in a pretty cool place, I highly recommend it. It was $2.00 for a souvenir sampling glass and you get unlimited samples with the purchase of the glass. We attempted to do the tour of the brewery, but the glasses were too small for us to get through the entire tour...
Friday, November 9, 2012
Thursday, November 8, 2012
Day 127.
185 x1
Instead of going to the gym tonight, I went rock climbing. Instead of doing what I normally do and climb the really advanced routes, I went for the routes that are more of my skill level. Each climb made me feel like I knew what I was doing and my grip didn't wear as fast. We'll see how quickly I can go from a V.8 (my actual skill level) to a V.12 (a much higher skill level that I usually try to climb).
Next time I go I'm going to do some bouldering, which will test my upper body strength and endurance.
185 x1
Instead of going to the gym tonight, I went rock climbing. Instead of doing what I normally do and climb the really advanced routes, I went for the routes that are more of my skill level. Each climb made me feel like I knew what I was doing and my grip didn't wear as fast. We'll see how quickly I can go from a V.8 (my actual skill level) to a V.12 (a much higher skill level that I usually try to climb).
Next time I go I'm going to do some bouldering, which will test my upper body strength and endurance.
GOALS (hopefully short term)
Not that it is likely, but I have been doing some thinking and I am currently not capable of making it to the games if I were to somehow manage to make it to regionals.
I have arrived at this conclusion after looking at the regional workouts from last year. I can't do pistols all that well, I can't hang clean 225 (let alone for 30 reps), I can only snatch 175, and my muscle-ups are still not where they should be.
I'm not saying that I'll never be able to do those things, but as of now I can't. So what I have decided to do is put together a list of goals that I would like to reach before the open season ends.
Goals
1- Hang Clean 225#
2- Snatch 200#
3- Make pistols a non-issue
4- 10 consecutive muscle-ups
5- 100 consecutive double-unders
We'll see how this goes...
I have arrived at this conclusion after looking at the regional workouts from last year. I can't do pistols all that well, I can't hang clean 225 (let alone for 30 reps), I can only snatch 175, and my muscle-ups are still not where they should be.
I'm not saying that I'll never be able to do those things, but as of now I can't. So what I have decided to do is put together a list of goals that I would like to reach before the open season ends.
Goals
1- Hang Clean 225#
2- Snatch 200#
3- Make pistols a non-issue
4- 10 consecutive muscle-ups
5- 100 consecutive double-unders
We'll see how this goes...
Wednesday, November 7, 2012
Day 126.
185 x1
REST DAY!
The nor-easter that everyone was worried about hit NY today. We got a few inches of snow. My family is fine, we got power back on Monday; but there are so many people that are still without power, heat, shelter because of Hurricane Sandy. It's so easy to take things for granted when we are used to having them on demand. Be thankful tonight that you are fortunate enough to no longer be experiencing the aftermath of Sandy, I know I am.
Tomorrow will be interesting in NYC, I wonder if the sanitation department was prepared to plow...
185 x1
REST DAY!
The nor-easter that everyone was worried about hit NY today. We got a few inches of snow. My family is fine, we got power back on Monday; but there are so many people that are still without power, heat, shelter because of Hurricane Sandy. It's so easy to take things for granted when we are used to having them on demand. Be thankful tonight that you are fortunate enough to no longer be experiencing the aftermath of Sandy, I know I am.
Tomorrow will be interesting in NYC, I wonder if the sanitation department was prepared to plow...
Tuesday, November 6, 2012
Day 125.
185 x1
Weightlifting: Snatch
I wasn't able to make it to the gym today, so I trained in my garage. I got 175 overhead and stuck it, as a power snatch. I gave 185 a shot, but I just couldn't get it overhead... With a little more practice hitting full squat snatches I should be able to get 185 and then some.
I was suppose to hit a power snatch/double under WOD but I forgot my rope at the fucking gym the other day... So I was SOL in that department.
185 x1
Weightlifting: Snatch
I wasn't able to make it to the gym today, so I trained in my garage. I got 175 overhead and stuck it, as a power snatch. I gave 185 a shot, but I just couldn't get it overhead... With a little more practice hitting full squat snatches I should be able to get 185 and then some.
I was suppose to hit a power snatch/double under WOD but I forgot my rope at the fucking gym the other day... So I was SOL in that department.
Monday, November 5, 2012
Saturday, November 3, 2012
Day 122.
185 x1
Happy Birthday Charlie!
For Time:
100 Double Unders
90 Squats
80 Sit-ups
70 Push-ups
60 Pull-ups
50 Double Unders
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*EMOM 3 burpees. WOD starts with 3 burpees.
*Results: 24:57 (25:00 cap)
Went on a hike today, Breakneck Ridge in Fishkill, NY. It was much more technical than I was expecting, I was not wearing the right shoes. It was a lot of fun and even though it was windy the weather was great! Definitely a hike that I will do again, plenty of places to hang out drink some beer, grill and enjoy some pretty awesome views of the Hudson River.
185 x1
Happy Birthday Charlie!
For Time:
100 Double Unders
90 Squats
80 Sit-ups
70 Push-ups
60 Pull-ups
50 Double Unders
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*EMOM 3 burpees. WOD starts with 3 burpees.
*Results: 24:57 (25:00 cap)
Went on a hike today, Breakneck Ridge in Fishkill, NY. It was much more technical than I was expecting, I was not wearing the right shoes. It was a lot of fun and even though it was windy the weather was great! Definitely a hike that I will do again, plenty of places to hang out drink some beer, grill and enjoy some pretty awesome views of the Hudson River.
Friday, November 2, 2012
Thursday, November 1, 2012
Fundraiser Bracelets
The bracelet offerings are as follows, I am going to offer (2) different styles, both styles are ONE SIZE FITS MOST (~8").
STYLES (photos below)
There will be a thick (king cobra) style, with a black plastic side-release buckle. Price: $20.00
There will also be a thin (Solomon thin-line bar) style, with a double-diamond knot clasp. Price: $15.00
All bracelets are made by me and are made with American made 550-paracord.
100% of the proceeds will be donated to The Disposable Heroes Project. A link to their website can be found on the righthand side of the screen.
STYLES (photos below)
There will be a thick (king cobra) style, with a black plastic side-release buckle. Price: $20.00
There will also be a thin (Solomon thin-line bar) style, with a double-diamond knot clasp. Price: $15.00
All bracelets are made by me and are made with American made 550-paracord.
100% of the proceeds will be donated to The Disposable Heroes Project. A link to their website can be found on the righthand side of the screen.
Wednesday, October 31, 2012
Day 118.
185 x1
A) Find 1RM Deadlift
*Results: 500 lb (35 lb PR!)
B) 2 Rounds
500m Row
Rest 90 seconds
*Results: 1:34-1:53
C) Fran
*Results: 3:21
HALLOWEEN! Solid day of training... PR'd my deadlift by 35 pounds! and then rowed 1,000 meters before my date with Fran... My PR Fran is 2:31. Today I was slow on the thrusters and regrettably broke up the pull-ups. 50 seconds slower than my PR is nothing to complain about...
185 x1
A) Find 1RM Deadlift
*Results: 500 lb (35 lb PR!)
B) 2 Rounds
500m Row
Rest 90 seconds
*Results: 1:34-1:53
C) Fran
*Results: 3:21
HALLOWEEN! Solid day of training... PR'd my deadlift by 35 pounds! and then rowed 1,000 meters before my date with Fran... My PR Fran is 2:31. Today I was slow on the thrusters and regrettably broke up the pull-ups. 50 seconds slower than my PR is nothing to complain about...
Tuesday, October 30, 2012
Monday, October 29, 2012
Sunday, October 28, 2012
Fundraiser Sale
I have decided that in an effort to better raise money for The Disposable Heroes Project, us here at stache city are going to make and sell paracord "survivor" bracelets. I am going to offer two styles (thick/thin) in two different sizes (men's/women's). See the image above. The price of these bracelets are $15 for the thin style and $20 for the thick style. 100% of the proceeds will be donated to The Disposable Heroes Project at the completion of my 365 day challenge. I am currently 115 days in.
Saturday, October 27, 2012
Day 114.
185 x2
Mobility & Skill
I found a log on the side if the road that I want to turn into a sled that I could pull or drag. All I have to do is find someone that has what I call a "planing tool" so I can make one side flat so it doesn't roll. If I figure it out, I'll post a picture of it tomorrow.
Some Halloween antics begin tonight...
185 x2
Mobility & Skill
I found a log on the side if the road that I want to turn into a sled that I could pull or drag. All I have to do is find someone that has what I call a "planing tool" so I can make one side flat so it doesn't roll. If I figure it out, I'll post a picture of it tomorrow.
Some Halloween antics begin tonight...
Friday, October 26, 2012
Day 112.
185 x1
A) Push Press
5 @ 175
5 @ 185
3 @ 195
3 @ 195
1 @ 205
B) Skill Work
*I hit a few double unders, I ran out of time before OLY.
C) Weightlifting: Clean & Jerk
Attempt a new PR.
I was feeling super tight while I was lifting so I had a feeling that I wasn't going to PR, but that didn't stop me from giving it a go anyway. I worked up to 225 (not current PR), hit that fairly easily and that's when I started to suck... I loaded up 235 (not current PR) and failed. Knowing that I can handle that weight and not being able to hit it pissed me off, but fuck it- keep climbing. I took a little break and then loaded up 245 (current PR) and couldn't quite stand up with it. So knowing that I could pull and catch 245, I decided to load 250 onto the bar (PR attempt). My pull was strong, it was almost too strong for what I was expecting and I caught it off balance and the fail was pretty impressive. I went flying back, the bar almost ripped my hand off at the wrist and I rolled my ankle. Yeah, that good.
185 x1
A) Push Press
5 @ 175
5 @ 185
3 @ 195
3 @ 195
1 @ 205
B) Skill Work
*I hit a few double unders, I ran out of time before OLY.
C) Weightlifting: Clean & Jerk
Attempt a new PR.
I was feeling super tight while I was lifting so I had a feeling that I wasn't going to PR, but that didn't stop me from giving it a go anyway. I worked up to 225 (not current PR), hit that fairly easily and that's when I started to suck... I loaded up 235 (not current PR) and failed. Knowing that I can handle that weight and not being able to hit it pissed me off, but fuck it- keep climbing. I took a little break and then loaded up 245 (current PR) and couldn't quite stand up with it. So knowing that I could pull and catch 245, I decided to load 250 onto the bar (PR attempt). My pull was strong, it was almost too strong for what I was expecting and I caught it off balance and the fail was pretty impressive. I went flying back, the bar almost ripped my hand off at the wrist and I rolled my ankle. Yeah, that good.
Thursday, October 25, 2012
Day 111.
185 x0
REST DAY!
I knew I wasn't going to be around after work to hit the lift, but I was rushing out the door in the morning and I forgot to hit the weights.
10 burpees added to the penalty count... I think that brings the count to 90!
The additional burpees were definitely worth it... I saw Louis CK last night an my seats were dead center of the theater and only 3 rows back! He is hands down the funniest comedian out right now.
The picture is kind of shitty, but that's how close to him I was.
185 x0
REST DAY!
I knew I wasn't going to be around after work to hit the lift, but I was rushing out the door in the morning and I forgot to hit the weights.
10 burpees added to the penalty count... I think that brings the count to 90!
The additional burpees were definitely worth it... I saw Louis CK last night an my seats were dead center of the theater and only 3 rows back! He is hands down the funniest comedian out right now.
The picture is kind of shitty, but that's how close to him I was.
Tuesday, October 23, 2012
Monday, October 22, 2012
The Battle of the Back Squat
Young Jeffrey Daniels called me out the other day when he hit 350 x 5. The only thing was that he didn't hit full depth on any of them, so he challenged me to do better... Obviously I accepted this challenge, but I raised the weight to 365.
Check out the videos. Who has the better squat? You be the judge...
Check out the videos. Who has the better squat? You be the judge...
This is Jeff's 5th and final set of the workout, 350 x "5".
Video Credit: Dan Smith
Video Credit: Dan Smith
This is my 2nd of 5 sets, 365 x 5.
Video Credit: Sandra McDonald
Video Credit: Sandra McDonald
Day 110.
185 x1
A) Back Squat
5 @ 80% (350)
5 @ 85% (365)
3 @ 90% (375)
3 @ 90% (375)
1 @ 95% (395-fail)
B) AMRAP 7
Thruster (95)
KB Swing (70)
*Climb the ladder by ones
*Results: 9 Rounds + 3 Reps
After watching the video I posted above, I decided to give bar muscle-ups another shot... I got 7 this time! I still feel pretty inefficient, but they are definitely easier than the first couple times I tried them.
185 x1
A) Back Squat
5 @ 80% (350)
5 @ 85% (365)
3 @ 90% (375)
3 @ 90% (375)
1 @ 95% (395-fail)
B) AMRAP 7
Thruster (95)
KB Swing (70)
*Climb the ladder by ones
*Results: 9 Rounds + 3 Reps
After watching the video I posted above, I decided to give bar muscle-ups another shot... I got 7 this time! I still feel pretty inefficient, but they are definitely easier than the first couple times I tried them.
Sunday, October 21, 2012
Saturday, October 20, 2012
Day 108.
185 x1
205 x1
3 Rounds
10 Clean & Jerk (155)
20 Sledges (8lb sledgehammer)
50m Run
3 Rounds
10 Pull-ups
10 Push-ups
10 Hollow Rocks
I would have done the clean and jerks at 135, but the gym had 55# plates... So I couldn't pass up the opportunity to go HAM.
Birthday shenanigans round 2 tonight...
185 x1
205 x1
3 Rounds
10 Clean & Jerk (155)
20 Sledges (8lb sledgehammer)
50m Run
3 Rounds
10 Pull-ups
10 Push-ups
10 Hollow Rocks
I would have done the clean and jerks at 135, but the gym had 55# plates... So I couldn't pass up the opportunity to go HAM.
Birthday shenanigans round 2 tonight...
Friday, October 19, 2012
Day 107.
185 x1
REST DAY!
I rep'd this morning before heading to work. I have to say that I don't particularly like doing a heavy clean and jerk in jean and boots without any kind of warm up... But I'm in this for the long haul!
Traveling to VA for some birthday shenanigans. Tomorrow I will be visiting CrossFit Reston before the aforementioned shenanigans begin.
185 x1
REST DAY!
I rep'd this morning before heading to work. I have to say that I don't particularly like doing a heavy clean and jerk in jean and boots without any kind of warm up... But I'm in this for the long haul!
Traveling to VA for some birthday shenanigans. Tomorrow I will be visiting CrossFit Reston before the aforementioned shenanigans begin.
Thursday, October 18, 2012
Wednesday, October 17, 2012
Day 105.
185 x1
REST DAY!
First day back in reality was nothing short of amazing... And by amazing I mean sitting at my desk all day was miserable.
Because today is a rest day and because I got multiple bar muscle ups yesterday, I think I deserve to have a few mid-week beers... And Duck Dynasty is on later tonight!
185 x1
REST DAY!
First day back in reality was nothing short of amazing... And by amazing I mean sitting at my desk all day was miserable.
Because today is a rest day and because I got multiple bar muscle ups yesterday, I think I deserve to have a few mid-week beers... And Duck Dynasty is on later tonight!
Tuesday, October 16, 2012
Day 104.
185 x1
A) 7 Rounds
5 Deadlift (385)
Rest 2 minutes between rounds
B) 20 minutes Skill Work
*Double Unders, I did only about 7 minutes though.
C) Weightlifting; snatch
*I worked on specific drills for my set-up, pull, hit and catch.
Today was my last day of this vacation, I spent the whole day at home unwinding and getting ready to return to reality in the morning. It'll be nice to get back into a routine.
Also, I got my first bar muscle-ups today. I made 3 attemps; 1st attempt- 0, 2nd attempt- 1, 3rd attempt- 3.
185 x1
A) 7 Rounds
5 Deadlift (385)
Rest 2 minutes between rounds
B) 20 minutes Skill Work
*Double Unders, I did only about 7 minutes though.
C) Weightlifting; snatch
*I worked on specific drills for my set-up, pull, hit and catch.
Today was my last day of this vacation, I spent the whole day at home unwinding and getting ready to return to reality in the morning. It'll be nice to get back into a routine.
Also, I got my first bar muscle-ups today. I made 3 attemps; 1st attempt- 0, 2nd attempt- 1, 3rd attempt- 3.
Saturday, October 13, 2012
Day 101.
135 x3
185 x1
No workout today.
Today was actually rather eventful. We went for a hike on Tunnel Trail up to Inspiration Point, Sean (6'-4", 210 lbs) was scared of a couple tiny lizards and a baby king snake. Then we went to Beckmen Vineyard for a little wine tasting. Then we picked some tomatoes on Dan's family ranch, it's a fairly small ranch (about 15,000 acres- that's not a typo). Now we are on our way back to the house to drink some beers and get after this evenings festivities.
Oh, and we went to In-N-Out Burger for lunch!
I'm going to need to amp up my training when I get back in order to purge my body of the damage done by this trip.
135 x3
185 x1
No workout today.
Today was actually rather eventful. We went for a hike on Tunnel Trail up to Inspiration Point, Sean (6'-4", 210 lbs) was scared of a couple tiny lizards and a baby king snake. Then we went to Beckmen Vineyard for a little wine tasting. Then we picked some tomatoes on Dan's family ranch, it's a fairly small ranch (about 15,000 acres- that's not a typo). Now we are on our way back to the house to drink some beers and get after this evenings festivities.
Oh, and we went to In-N-Out Burger for lunch!
I'm going to need to amp up my training when I get back in order to purge my body of the damage done by this trip.
Friday, October 12, 2012
DAY ONE-HUNDRED!
Day 100.
185 x1
'Glen' (Main Site WOD)
30 Clean & Jerks (135)
1 mile Run
10 Rope Climbs (15')
1 mile Run
100 Burpees
*Results: 41:35
I dropped in at CrossFit Santa Barbara for a workout. I had a good time working out with Tyler (owner), Kelly and Ted. This is the first workout that I have done that had rope climbs... They were a lot tougher than they look in the games!
100 days in and I have continued to slack on my fundraising. I think it's time to step it up and I'm asking for your help!
The Disposable Heroes Project is foundation that provides relief to veterans. So regardless of whether you're a republican or a democrat and you support the war or you don't support the war, if you are American you have to support the men and women that put themselves in harms way to defend our freedoms and the American way of life.
I am not a member of the armed forces, but I am a patriot and as a patriot I have dedicated this challenge to raising funds for The Disposable Heroes Project. I'm asking for your help in achieving my fund raising goal of $2,000. Anything helps.
I have set up a PayPal account that can be accessed on the right side of your screen.
If you would like to learn more about The Disposable Heroes Project there is a link to their website on the right side of the screen (above the PayPal link).
Thank you!
185 x1
'Glen' (Main Site WOD)
30 Clean & Jerks (135)
1 mile Run
10 Rope Climbs (15')
1 mile Run
100 Burpees
*Results: 41:35
I dropped in at CrossFit Santa Barbara for a workout. I had a good time working out with Tyler (owner), Kelly and Ted. This is the first workout that I have done that had rope climbs... They were a lot tougher than they look in the games!
100 days in and I have continued to slack on my fundraising. I think it's time to step it up and I'm asking for your help!
The Disposable Heroes Project is foundation that provides relief to veterans. So regardless of whether you're a republican or a democrat and you support the war or you don't support the war, if you are American you have to support the men and women that put themselves in harms way to defend our freedoms and the American way of life.
I am not a member of the armed forces, but I am a patriot and as a patriot I have dedicated this challenge to raising funds for The Disposable Heroes Project. I'm asking for your help in achieving my fund raising goal of $2,000. Anything helps.
I have set up a PayPal account that can be accessed on the right side of your screen.
If you would like to learn more about The Disposable Heroes Project there is a link to their website on the right side of the screen (above the PayPal link).
Thank you!
Wednesday, October 10, 2012
Day 98.
185 x1
REST DAY!
I performed this lift at 6:30 this morning with no warm up! My garage was cold and dark and it was raining outside. I'd say it was less than desirable conditions...
Tomorrow morning at 5:54am I depart from Newark airport headed for San Fransisco with a final destination of Santa Barbara! I am planning on taking mass transportation to the airport, but the first bus out in the morning (5:00am) doesn't get me there in time, so I will be taking the last bus out tonight (1:40am) and spending some quality time in the Newark airport.
This will be my first "vacation" since high school... It's been like 6 or 7 years, but when I say since high school it sounds like much, much longer.
185 x1
REST DAY!
I performed this lift at 6:30 this morning with no warm up! My garage was cold and dark and it was raining outside. I'd say it was less than desirable conditions...
Tomorrow morning at 5:54am I depart from Newark airport headed for San Fransisco with a final destination of Santa Barbara! I am planning on taking mass transportation to the airport, but the first bus out in the morning (5:00am) doesn't get me there in time, so I will be taking the last bus out tonight (1:40am) and spending some quality time in the Newark airport.
This will be my first "vacation" since high school... It's been like 6 or 7 years, but when I say since high school it sounds like much, much longer.
Tuesday, October 9, 2012
Day 97.
185 x1
A) 5 Rounds
1.1.1 Deadlift (405)
Rest 60 seconds
AMRAP 1: Ring Dips, strict
*Results (ring dips): 15-15-15-15-13
B) Skill Work, 20-30 minutes
Pistols
For the foreseeable future, whenever there is skill work programmed I will be doing pistols. I'm starting to figure them out, but I definitely have a long way to go before they're fluid. When I think of it, aside from heavy Olympic lifts, the pistol is the only movement that I am not confident in... So I will keep working on it until they're a non-issue.
185 x1
A) 5 Rounds
1.1.1 Deadlift (405)
Rest 60 seconds
AMRAP 1: Ring Dips, strict
*Results (ring dips): 15-15-15-15-13
B) Skill Work, 20-30 minutes
Pistols
This is the video I watched today before I started working on them...
For the foreseeable future, whenever there is skill work programmed I will be doing pistols. I'm starting to figure them out, but I definitely have a long way to go before they're fluid. When I think of it, aside from heavy Olympic lifts, the pistol is the only movement that I am not confident in... So I will keep working on it until they're a non-issue.
Monday, October 8, 2012
Day 96.
185 x1
A) Back Squat (345)
1 Rep every 30 seconds for 10 minutes
*I only did 5 minutes. At minute 4 (rep 8) I started to struggle and I decided that 345 pounds was too much wait to be playing around with by myself. So I stopped.
B) 3 Rounds (8 minute time cap)
20 Power Cleans (95)
20 Burpees
*Results: 6:52
Sunday fun-day was taken to a whole new level yesterday at the White Plains Oktoberfest. It was not easy to wake up for work this morning, but I managed.
I have a short week this week and next week, I'm traveling to Santa Barbara, CA to see a friend for a long weekend. I will also be completing Day 100 of this "challenge" this Friday at CrossFit Santa Barbara (which happens to be only 2 miles away from where I will be staying).
185 x1
A) Back Squat (345)
1 Rep every 30 seconds for 10 minutes
*I only did 5 minutes. At minute 4 (rep 8) I started to struggle and I decided that 345 pounds was too much wait to be playing around with by myself. So I stopped.
B) 3 Rounds (8 minute time cap)
20 Power Cleans (95)
20 Burpees
*Results: 6:52
Sunday fun-day was taken to a whole new level yesterday at the White Plains Oktoberfest. It was not easy to wake up for work this morning, but I managed.
I have a short week this week and next week, I'm traveling to Santa Barbara, CA to see a friend for a long weekend. I will also be completing Day 100 of this "challenge" this Friday at CrossFit Santa Barbara (which happens to be only 2 miles away from where I will be staying).
Sunday, October 7, 2012
Saturday, October 6, 2012
Day 94.
135 x2
185 x1
"CFW Baseline"
3 Rounds
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Rest 5 minutes between rounds
*Results: 4:11-4:45-5:14
The weather in White Plains today is incredible! So much so that I think I am going to finally get around to changing the oil on my Jeep (it's only about 1200 miles past due...).
135 x2
185 x1
"CFW Baseline"
3 Rounds
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Rest 5 minutes between rounds
*Results: 4:11-4:45-5:14
The Swackett Weather Update: Hipsters vs. Jocks
The weather in White Plains today is incredible! So much so that I think I am going to finally get around to changing the oil on my Jeep (it's only about 1200 miles past due...).
Friday, October 5, 2012
Day 93.
185 x1
A) 5 Rounds
1.25x4 Front Squats
Rest 3 minutes between rounds
*Results: 135-155-175-195-225
B) 3 Rounds
10 Front Squats, unbroken (165)
10 Chest to Bar Pull-ups
*Results: 5:38
I didn't go so heavy on the front squats today; I should have started at 225... The chest to bar pull-ups were no problem the first two rounds, but the third my grip started to go so I had a harder time getting through them. My goal for Part B was sub-5.
We went to the rock climbing gym again tonight, and now Stuart and I are officially belay certified! Even though he fucked up while belaying his girlfriend and got us yelled at and judged by all the cool kids... (she didn't get hurt or even fall, he was just doing it wrong.)
185 x1
A) 5 Rounds
1.25x4 Front Squats
Rest 3 minutes between rounds
*Results: 135-155-175-195-225
B) 3 Rounds
10 Front Squats, unbroken (165)
10 Chest to Bar Pull-ups
*Results: 5:38
I didn't go so heavy on the front squats today; I should have started at 225... The chest to bar pull-ups were no problem the first two rounds, but the third my grip started to go so I had a harder time getting through them. My goal for Part B was sub-5.
We went to the rock climbing gym again tonight, and now Stuart and I are officially belay certified! Even though he fucked up while belaying his girlfriend and got us yelled at and judged by all the cool kids... (she didn't get hurt or even fall, he was just doing it wrong.)
Thursday, October 4, 2012
Day 92.
185 x1
REST DAY!
Tonight I went over to a rock climbing gym close to where I live. It was a shit load of fun, my forearms got burnt out. What I have noticed in my extensive climbing experience (which comes to about 2 hours of climbing tops) is that rock climbing is all grip and core strength, which I have in spades thanks to CrossFit! So what I clearly lack in climbing skill, I make up for by being able to hold on to the "rocks" (I'm not sure what they're called...).
Tomorrow, I am going to go back and take my belay test so I can start climbing for real!
185 x1
REST DAY!
Tonight I went over to a rock climbing gym close to where I live. It was a shit load of fun, my forearms got burnt out. What I have noticed in my extensive climbing experience (which comes to about 2 hours of climbing tops) is that rock climbing is all grip and core strength, which I have in spades thanks to CrossFit! So what I clearly lack in climbing skill, I make up for by being able to hold on to the "rocks" (I'm not sure what they're called...).
Tomorrow, I am going to go back and take my belay test so I can start climbing for real!
Wednesday, October 3, 2012
Day 91.
185 x1
A) 5 Rounds
5 Bench Press, close grip (205)
Rest 3 minutes between rounds
B) 5 Rounds
5 Weighted Pull-ups, strict (21.4, homemade sand bag)
Rest 3 minutes between rounds
*I did the first round with a 50 lb homemade sand bag, but it was way too tough to do all unbroken (which is what I wanted to do).
C) Run 1 mile
*Result: 8:53
The "1 mile" loop that I run at home is closer to 1.25 miles, which is what my time is based off of; so that would bring my actual 1 mile time closer to 7:30-7:45!
I took about 5 minutes rest between A & B, but took no rest between B & C.
Tomorrow is a rest day for me, but a buddy and I are going to go check out a local rock climbing gym that my uncle trains at. It's called The Cliffs, check them out here, it looks like a really cool place. We'll see how well my grip strength will hold up...
185 x1
A) 5 Rounds
5 Bench Press, close grip (205)
Rest 3 minutes between rounds
B) 5 Rounds
5 Weighted Pull-ups, strict (21.4, homemade sand bag)
Rest 3 minutes between rounds
*I did the first round with a 50 lb homemade sand bag, but it was way too tough to do all unbroken (which is what I wanted to do).
C) Run 1 mile
*Result: 8:53
The "1 mile" loop that I run at home is closer to 1.25 miles, which is what my time is based off of; so that would bring my actual 1 mile time closer to 7:30-7:45!
I took about 5 minutes rest between A & B, but took no rest between B & C.
Tomorrow is a rest day for me, but a buddy and I are going to go check out a local rock climbing gym that my uncle trains at. It's called The Cliffs, check them out here, it looks like a really cool place. We'll see how well my grip strength will hold up...
Tuesday, October 2, 2012
Day 90.
185 x1
A) Deadlifts
5-5-5-3-3-3
Rest 3 minutes between rounds
*Results: 275-275-275-325-325-325 (I messed up the weights and ended up going much lighter than I should have.)
B) Skill Work (20 minutes)
Pistols
*I have some serious work to do before I get this movement. My squatting is not the problem, it's my hip and ankle flexibility. I also have a lingering knee injury from college that doesn't help, and by lingering I mean I tore my PCL completely and never got it repaired.
I think this month I will work toward being able to do pistols without assistance. This is going to take a lot more effort to pick up than the double unders (which I have come to master, see the video I posted earlier for proof).
Stay tuned it's going to get exciting... no, no it's not.
185 x1
A) Deadlifts
5-5-5-3-3-3
Rest 3 minutes between rounds
*Results: 275-275-275-325-325-325 (I messed up the weights and ended up going much lighter than I should have.)
B) Skill Work (20 minutes)
Pistols
*I have some serious work to do before I get this movement. My squatting is not the problem, it's my hip and ankle flexibility. I also have a lingering knee injury from college that doesn't help, and by lingering I mean I tore my PCL completely and never got it repaired.
I think this month I will work toward being able to do pistols without assistance. This is going to take a lot more effort to pick up than the double unders (which I have come to master, see the video I posted earlier for proof).
Stay tuned it's going to get exciting... no, no it's not.
Monday, October 1, 2012
Day 89.
185 x1
A) 5 Rounds
1.1.1 Back Squat
Rest 3 minutes between rounds
*Results: 315-315-325-325-335
B) 10 minute time clock:
100 calorie Row
50 Burpees
25 Chest to Bar Pull-ups
*Results: I got through 21 pull-ups before running out of time. So close, but yet so far.
I have been trying to upload the video of the group of us doing the workout from Saturday since Saturday and have had no luck. I'm just going to upload it onto YouTube and if that doesn't work, fuck it.
185 x1
A) 5 Rounds
1.1.1 Back Squat
Rest 3 minutes between rounds
*Results: 315-315-325-325-335
B) 10 minute time clock:
100 calorie Row
50 Burpees
25 Chest to Bar Pull-ups
*Results: I got through 21 pull-ups before running out of time. So close, but yet so far.
I have been trying to upload the video of the group of us doing the workout from Saturday since Saturday and have had no luck. I'm just going to upload it onto YouTube and if that doesn't work, fuck it.
Sunday, September 30, 2012
Saturday, September 29, 2012
Day 87.
185 x1
A) 40 minute running clock
1- Max Effort: Muscle-ups (3 attempts)
*Results: 7-7-4
2- Max Effort Deficit Handstand Push-ups, 45# plate (3 attempts)
*Results: 10-0-0 (I only made 1 attempt, ran out of time)
B) Max Effort: T&G Power Cleans (185)
*Results: 11-10-6
C) For Time:
200m Run
15 Overhead Squats (155)
150 Double Unders
15 Clean & Jerks (155)
1000m Row (damper was on 7)
15 Thrusters (155)
150 Double Unders
*Results: 20:51
D) 10 Rounds
Hill Sprint (carrying a 20lb medicine ball)
45 seconds rest between rounds
Today was brutal! I spent roughly 4 hours at the gym, 3 of which were spent torturing myself. I PR'd my muscle-ups today and my double unders were extremely consistent for the most part. The "chipper" was brutal and long, my goal for it was sub 20 minutes; I came close!
Once we were all finished, I had a post WOD beer (Shock Top Pumpkin Wheat) courtesy of The Weightlifter in lieu of a protein shake...
185 x1
1- Max Effort: Muscle-ups (3 attempts)
*Results: 7-7-4
2- Max Effort Deficit Handstand Push-ups, 45# plate (3 attempts)
*Results: 10-0-0 (I only made 1 attempt, ran out of time)
B) Max Effort: T&G Power Cleans (185)
*Results: 11-10-6
C) For Time:
200m Run
15 Overhead Squats (155)
150 Double Unders
15 Clean & Jerks (155)
1000m Row (damper was on 7)
15 Thrusters (155)
150 Double Unders
*Results: 20:51
D) 10 Rounds
Hill Sprint (carrying a 20lb medicine ball)
45 seconds rest between rounds
Today was brutal! I spent roughly 4 hours at the gym, 3 of which were spent torturing myself. I PR'd my muscle-ups today and my double unders were extremely consistent for the most part. The "chipper" was brutal and long, my goal for it was sub 20 minutes; I came close!
Once we were all finished, I had a post WOD beer (Shock Top Pumpkin Wheat) courtesy of The Weightlifter in lieu of a protein shake...
Friday, September 28, 2012
Day 86.
185 x1
I rearranged my garage so it was more conducive to working out, which was a process and a half. Once I had it all set up I did the clean & jerk, some double-unders and some pull-ups... and I was bored so I recorded all of it...
185 x1
185# Clean & Jerk
I rearranged my garage so it was more conducive to working out, which was a process and a half. Once I had it all set up I did the clean & jerk, some double-unders and some pull-ups... and I was bored so I recorded all of it...
I think I counted 46... a long way from not being able to do them at the beginning of the month!
GOAT, KILLED! But there is always room for improvement with these fuckers.
THE PULL-UP VIDEO WAS TOO LARGE TO GET FROM MY PHONE TO MY COMPUTER WITHOUT CONNECTING THE TWO (WHICH I DIDN'T FEEL LIKE DOING). I'LL POST IT SOON.
Wednesday, September 26, 2012
Tuesday, September 25, 2012
Day 83.
185 x1
A) 5 Rounds
1.1.1.1 Deadlift Cluster
Rest 3 minutes
*Results: 365-365-365-385-405
B) UNBROKEN:
250m Row
15 Kettlebell Swings (70)
25 Burpees
15 Kettlebell Swings (70)
250m Row
*Results: 4:26
A couple of us were talking nutrition in the gym today and I mentioned that I had some vanilla gelato today at lunch; even though it is fairly well known around the gym I go to that nutrition is not my forte, I still felt like I was confessing to something that I was ashamed of... and to be honest, it was delicious and I would do it again! At least I didn't tell them about the box of Mallowmars I've been working on...
185 x1
A) 5 Rounds
1.1.1.1 Deadlift Cluster
Rest 3 minutes
*Results: 365-365-365-385-405
B) UNBROKEN:
250m Row
15 Kettlebell Swings (70)
25 Burpees
15 Kettlebell Swings (70)
250m Row
*Results: 4:26
A couple of us were talking nutrition in the gym today and I mentioned that I had some vanilla gelato today at lunch; even though it is fairly well known around the gym I go to that nutrition is not my forte, I still felt like I was confessing to something that I was ashamed of... and to be honest, it was delicious and I would do it again! At least I didn't tell them about the box of Mallowmars I've been working on...
Monday, September 24, 2012
Sunday, September 23, 2012
Saturday, September 22, 2012
Friday, September 21, 2012
Day 80.
185 x1
Another unexpected rest day... It's my cousin's birthday today and even though he's off doing stuff with his family, we decided to celebrate; and it started early. Now it's pizza time!
I really need to get my diet in order.
The WOD I have on the books for tomorrow is going to be a doozie. Yes, a doozie.
STAY TUNED!
185 x1
Another unexpected rest day... It's my cousin's birthday today and even though he's off doing stuff with his family, we decided to celebrate; and it started early. Now it's pizza time!
I really need to get my diet in order.
The WOD I have on the books for tomorrow is going to be a doozie. Yes, a doozie.
STAY TUNED!
Thursday, September 20, 2012
Day 79.
135 x2
185 x1
10-8-6-4-2 Deadlifts
50 Double unders between deadlift sets
*Results: 8:36
Went into Greenwich for a little boat ride which lead to a little bon fire which lead to a little cookout which lead to a bigger bon fire... Long story short, it's 2:50am and I just got done eating Hubba's in Port Chester... never a good way to end a night. Especially on a Thursday.
135 x2
185 x1
10-8-6-4-2 Deadlifts
50 Double unders between deadlift sets
*Results: 8:36
Went into Greenwich for a little boat ride which lead to a little bon fire which lead to a little cookout which lead to a bigger bon fire... Long story short, it's 2:50am and I just got done eating Hubba's in Port Chester... never a good way to end a night. Especially on a Thursday.
Wednesday, September 19, 2012
Day 78.
185 x1
REST DAY!
Today wasn't supposed to be a rest day for me, but my legs are smoked from Monday and Tuesday that I just was not motivated to go beat myself up with today's WOD... (click here to see what it was). So instead I did a half hour or so of double unders and they didn't go as well as I had hoped they would have; but that's why I'm still working on them.
185 x1
REST DAY!
Today wasn't supposed to be a rest day for me, but my legs are smoked from Monday and Tuesday that I just was not motivated to go beat myself up with today's WOD... (click here to see what it was). So instead I did a half hour or so of double unders and they didn't go as well as I had hoped they would have; but that's why I'm still working on them.
Tuesday, September 18, 2012
Monday, September 17, 2012
Friday, September 14, 2012
Thursday, September 13, 2012
Day 72.
185 x1
205 x1
225 x1
235 x1
245 x1 (PR)
A) 5 Rounds
1 Muscle-up
5 Floor Press (185)
25 Double Unders
Rest 2 minutes
B) Skill Work: Clean & Jerk
After a nice, long warm-up I was ready to take on some heavy clean and jerks. I finally PR'd! I was stuck at 235 for a long time but tonight I finally hit 245! I attribute this PR to my increased hip mobility. After working on it sporadically for the past 2 weeks I'm already noticing a difference, I guess I'll keep working on it...
185 x1
205 x1
225 x1
235 x1
245 x1 (PR)
A) 5 Rounds
1 Muscle-up
5 Floor Press (185)
25 Double Unders
Rest 2 minutes
B) Skill Work: Clean & Jerk
After a nice, long warm-up I was ready to take on some heavy clean and jerks. I finally PR'd! I was stuck at 235 for a long time but tonight I finally hit 245! I attribute this PR to my increased hip mobility. After working on it sporadically for the past 2 weeks I'm already noticing a difference, I guess I'll keep working on it...
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Day 70.
185 x1
9 Rounds
11 Overhead Squats (95)
11 Hand Release Push-ups
Skill Work: Double Unders
On the morning of September 11, 2001 I was a freshman in high school and I was sitting in quiet study hall and we were all talking about what happened and no one believe that it was true.
Eleven years later, I am working only a few miles away from ground zero and am more proud than ever to be an American and a New Yorker.
Remember to give thanks to those who put themselves in harms way to protect our freedom and don't take life for granted.
9/11/01, never forget.
185 x1
9 Rounds
11 Overhead Squats (95)
11 Hand Release Push-ups
Skill Work: Double Unders
On the morning of September 11, 2001 I was a freshman in high school and I was sitting in quiet study hall and we were all talking about what happened and no one believe that it was true.
Eleven years later, I am working only a few miles away from ground zero and am more proud than ever to be an American and a New Yorker.
Remember to give thanks to those who put themselves in harms way to protect our freedom and don't take life for granted.
9/11/01, never forget.
Monday, September 10, 2012
The Disposable Heroes Project
My name is Keith, I am an engineer/CrossFitter from New York and I got this idea from Dave Lipson's 365 Days of Squatting where he did at least 1 back squat a day for an entire year at 450 lbs. My challenge is one rep clean and jerk at roughly my body weight, 185 lbs. Where Lipson performed his challenge for the American Melanoma Foundation, I am performing my challenge for The Disposable Heroes Project.
I am currently 69 days in, and have only missed 5 days. Every day that I miss I add 10 burpees to the penalty; at the end of the 365 days I will do all of the burpees in one shot.
My fundraising efforts thus far have been sub-par and I am trying to step it up. I have set up a PayPal donation account (which can be found on the righthand side of the page), that I would urge you to contribute to. If you don't feel comfortable donating to a PayPal account, you can donate directly through the DHP site. My fundraising goal is $2,000.00 and I am asking for everyone's help to reach this goal. I am over 3 months in and have only raised $150.00, so I have a ways to go.
I use this blog to track my training and keep a tally of all of the days I complete and days that I miss. Every once in a while I'll post a picture or video or story of me doing something dumb or funny or semi-irresponsible. Feel free to sift through my past posts to see what I mean...
Thank you for your time! Stay tuned and stay classy.
I am currently 69 days in, and have only missed 5 days. Every day that I miss I add 10 burpees to the penalty; at the end of the 365 days I will do all of the burpees in one shot.
My fundraising efforts thus far have been sub-par and I am trying to step it up. I have set up a PayPal donation account (which can be found on the righthand side of the page), that I would urge you to contribute to. If you don't feel comfortable donating to a PayPal account, you can donate directly through the DHP site. My fundraising goal is $2,000.00 and I am asking for everyone's help to reach this goal. I am over 3 months in and have only raised $150.00, so I have a ways to go.
I use this blog to track my training and keep a tally of all of the days I complete and days that I miss. Every once in a while I'll post a picture or video or story of me doing something dumb or funny or semi-irresponsible. Feel free to sift through my past posts to see what I mean...
Thank you for your time! Stay tuned and stay classy.
(Me @ CMC-PA 2012)
Day 69.
185 x1
For Time:
60 Calories Row (Damper on 7)
30 Burpee Over the Box (30")
15 Thrusters (135)
*Results: 8:04
Skill Work: Double Unders (shocker)
Goat 1 (double unders) Update: My doubles were pretty solid today, I'm making some serious progress. Everyday for 10 days so far and I'll be doing them everyday until they are no longer an issue!
Goat 2 (hip mobility) Update: Progress on this front has been kind of slacking. I do a 5 minute hold in the bottom of a squat almost every day but I have used my Rogue Fitness/Mobility WOD VooDoo Floss Bands getting lost in the mail as an excuse to slack off. However, a second set of bands was shipped out today! So I hope to have them before the end of the week or early next week; and then I'll have no more excuses... until I come up with some.
185 x1
For Time:
60 Calories Row (Damper on 7)
30 Burpee Over the Box (30")
15 Thrusters (135)
*Results: 8:04
Skill Work: Double Unders (shocker)
Goat 1 (double unders) Update: My doubles were pretty solid today, I'm making some serious progress. Everyday for 10 days so far and I'll be doing them everyday until they are no longer an issue!
Goat 2 (hip mobility) Update: Progress on this front has been kind of slacking. I do a 5 minute hold in the bottom of a squat almost every day but I have used my Rogue Fitness/Mobility WOD VooDoo Floss Bands getting lost in the mail as an excuse to slack off. However, a second set of bands was shipped out today! So I hope to have them before the end of the week or early next week; and then I'll have no more excuses... until I come up with some.
Sunday, September 9, 2012
Day 68.
185 x1
REST DAY!
I spent some time outside with my cousins doing cartwheels and handstands before dinner. What's the point of being fit if you can't use it to show off to your cousins that are all under the age of 10?!
185 x1
REST DAY!
Above are my cousins hanging around my younger brother, Jake (in the center).
I spent some time outside with my cousins doing cartwheels and handstands before dinner. What's the point of being fit if you can't use it to show off to your cousins that are all under the age of 10?!
Saturday, September 8, 2012
Friday, September 7, 2012
Day 66.
185 x1
A) 3 minutes per station
Double Unders
Toes to Bar
Sumo Deadlift High Pull (50)
B) 5 Rounds
Pull-ups
Deadlifts (225)
Max Effort Double Unders
Rest 5 minutes
This weekend is the CFNE Firebreather Challenge, I wanted to do it but I pussied out because I thought there would be double unders... but there wasn't. So I guess instead I'll drink beer [shame face].
185 x1
A) 3 minutes per station
Double Unders
Toes to Bar
Sumo Deadlift High Pull (50)
B) 5 Rounds
Pull-ups
Deadlifts (225)
Max Effort Double Unders
Rest 5 minutes
This weekend is the CFNE Firebreather Challenge, I wanted to do it but I pussied out because I thought there would be double unders... but there wasn't. So I guess instead I'll drink beer [shame face].
Thursday, September 6, 2012
Day 65. (Only a measly 300 days left.)
185 x2 (I wanted to get a good video of the lift, but didn't like the way either of them turned out)
A) AMRAP 5
Calorie Row (damper on 6)
*Results: 87
B) AMRAP 5
Double Unders
*Results: 106
C) AMRAP 5
Ground to Overhead (45 [plate])
*Results: 87
*We were allowed 2 minutes rest between each AMRAP.
On the D/U AMRAP, I started out strong then started to suck, but I managed to finish fairly strong. I am starting to get it, but I definitely have a long way to go before I can say they are no longer a goat.
185 x2 (I wanted to get a good video of the lift, but didn't like the way either of them turned out)
A) AMRAP 5
Calorie Row (damper on 6)
*Results: 87
B) AMRAP 5
Double Unders
*Results: 106
C) AMRAP 5
Ground to Overhead (45 [plate])
*Results: 87
*We were allowed 2 minutes rest between each AMRAP.
On the D/U AMRAP, I started out strong then started to suck, but I managed to finish fairly strong. I am starting to get it, but I definitely have a long way to go before I can say they are no longer a goat.
Wednesday, September 5, 2012
Day 64.
185 x1
I worked on double unders for about 10 minutes today and am happy to report that I am well on my way to them not being an issue.
Today is a big day because the New York Football Giants, reigning world champions, kick off their 2012-13 regular season tonight against the dallas cowboys! I have been anxiously waiting for this day to come! I had a hard time getting into pre-season this year, so this game has been long awaited.
LET'S GO GMEN!
185 x1
(these are the real deal)
REST DAY!I worked on double unders for about 10 minutes today and am happy to report that I am well on my way to them not being an issue.
Today is a big day because the New York Football Giants, reigning world champions, kick off their 2012-13 regular season tonight against the dallas cowboys! I have been anxiously waiting for this day to come! I had a hard time getting into pre-season this year, so this game has been long awaited.
LET'S GO GMEN!
Tuesday, September 4, 2012
Day 63.
185 x1
Today I worked on snatching off blocks. First time I had ever done that, weights weren't heavy but the pulls were just as difficult because there was less time to build momentum before I had to drop under it.
Once the OLY class was over, I stuck around and worked on my double unders. I had a couple sets where I strung a decent amount together. I worked them for about 10 minutes, then my sneaker came untied and I decided to call it a night.
185 x1
If you couldn't tell, there is great lighting in my garage. The little bit of light seen in this video is from my car (about 30 yards away).
Today I worked on snatching off blocks. First time I had ever done that, weights weren't heavy but the pulls were just as difficult because there was less time to build momentum before I had to drop under it.
Once the OLY class was over, I stuck around and worked on my double unders. I had a couple sets where I strung a decent amount together. I worked them for about 10 minutes, then my sneaker came untied and I decided to call it a night.
Monday, September 3, 2012
Day 62.
185 x1
Today's workout was made up as we went along. My cousin and I went down to the local high school and thought we would run some hills, do some shuttle sprints or something along those lines; but when we got there, to our surprise there were (2) ~200# tractor tires! So we decided to do some tire flips along with the shuttle sprints and hills. I think in all we did 100 tire flips, ran 10+ hills and about 100 yards of shuttle sprints. A solid days work!
185 x1
I finally started putting together a lifting platform in my garage, my floor has taken a beating over the past few months. I need some rubber mats and another piece of ply-wood before it's finished.
Today's workout was made up as we went along. My cousin and I went down to the local high school and thought we would run some hills, do some shuttle sprints or something along those lines; but when we got there, to our surprise there were (2) ~200# tractor tires! So we decided to do some tire flips along with the shuttle sprints and hills. I think in all we did 100 tire flips, ran 10+ hills and about 100 yards of shuttle sprints. A solid days work!
Sunday, September 2, 2012
KILLING GOATS!
September 1st after working on double unders and starting to actually get them consistently, I decided that the month of September is going to be dedicated to killing 2 goats!
The 2 goats that I have decided that I no longer need are double unders and hip immobility. So hopefully on October first I can report back (to my extensive following) that I can string doubles and do an overhead squat with an acceptable stance.
Stay tuned.
The 2 goats that I have decided that I no longer need are double unders and hip immobility. So hopefully on October first I can report back (to my extensive following) that I can string doubles and do an overhead squat with an acceptable stance.
Stay tuned.
Day 61.
185 x1
5-4-3-2-1
Muscle-ups
Box jumps (40")
This was extremely difficult for me. My muscle-ups are not that great, but I got it done.
Yesterday was a ton of fun and my team won the beer'lympics! We dominated! I got some footage on the GoPro, I'll be sure to post some once my fucking computer let's me upload them!
185 x1
5-4-3-2-1
Muscle-ups
Box jumps (40")
This was extremely difficult for me. My muscle-ups are not that great, but I got it done.
Yesterday was a ton of fun and my team won the beer'lympics! We dominated! I got some footage on the GoPro, I'll be sure to post some once my fucking computer let's me upload them!
Saturday, September 1, 2012
Day 60.
185 x1
A) 5 Rounds
7 Squat Clean Thrusters (135)
10 Burpee Box Jumps (24")
*Results: 11:23
B) Skill work: Double Unders
On the agenda for today is something that I am very excited about and have been waiting for and training for a long time now... The 2012 "Let's Dia-beat This!" Beer'lypmics. I am bringing my CrossFit mentality to these games... EVERY SECOND COUNTS!
I'll be wearing the GoPro for most of the festivities, so there will be more than just pictures!
185 x1
A) 5 Rounds
7 Squat Clean Thrusters (135)
10 Burpee Box Jumps (24")
*Results: 11:23
B) Skill work: Double Unders
On the agenda for today is something that I am very excited about and have been waiting for and training for a long time now... The 2012 "Let's Dia-beat This!" Beer'lypmics. I am bringing my CrossFit mentality to these games... EVERY SECOND COUNTS!
I'll be wearing the GoPro for most of the festivities, so there will be more than just pictures!
Friday, August 31, 2012
Day 59.
185 x1
Today I had the pleasure of dropping into Reebok CrossFit 5th Avenue for a WOD. The gym itself was pretty cool, everything is brand new. I met a bunch of like-minded people and got to talk with a couple. I definitely recommend checking it out for a WOD. Only downside of the gym was they didn't have any t-shirts for sale... I guess I'll have to go back.
A) 6 Rounds
5 Back Squat (315)
B) Team WOD
AMRAP 12
300m Row
Plank hold (from elbows)
Burpees
*Rotate when teammate finishes the row.
*Score is based on total burpees.
*Results: 217
185 x1
Today I had the pleasure of dropping into Reebok CrossFit 5th Avenue for a WOD. The gym itself was pretty cool, everything is brand new. I met a bunch of like-minded people and got to talk with a couple. I definitely recommend checking it out for a WOD. Only downside of the gym was they didn't have any t-shirts for sale... I guess I'll have to go back.
A) 6 Rounds
5 Back Squat (315)
B) Team WOD
AMRAP 12
300m Row
Plank hold (from elbows)
Burpees
*Rotate when teammate finishes the row.
*Score is based on total burpees.
*Results: 217
Thursday, August 30, 2012
Day 58.
185 x3
Skill work: Clean & Jerk
We were told to spend some time working on our technique and work up to establishing a new 1RM. I worked up to 245 and failed again. I am going to really start working on my hip mobility. I know the pull doesn't mean shit if I don't catch and stand up with it, but the pull was solid; I really need to work on getting down under the bar faster. I will stand up with 245 before the end of September! If I don't I will put myself through a "punishment WOD" on October 1st.
Labor Day weekend is here, which means it's time for me to be useless and pretend I'm still in college! Stay tuned, there will most likely be some more awesome pictures like the one from yesterday's post.
185 x3
Skill work: Clean & Jerk
We were told to spend some time working on our technique and work up to establishing a new 1RM. I worked up to 245 and failed again. I am going to really start working on my hip mobility. I know the pull doesn't mean shit if I don't catch and stand up with it, but the pull was solid; I really need to work on getting down under the bar faster. I will stand up with 245 before the end of September! If I don't I will put myself through a "punishment WOD" on October 1st.
Labor Day weekend is here, which means it's time for me to be useless and pretend I'm still in college! Stay tuned, there will most likely be some more awesome pictures like the one from yesterday's post.
Wednesday, August 29, 2012
Day 57.
185 x1
450m Run
25 Toes to Bar
*Results: 19:16
Today was suppose to be a rest day; but after having almost too much fun this past weekend in Atlanta, I decided that I needed to have a good sweat... (see picture above).
185 x1
(follow me on instagram- @keith_fricke)
4 Rounds450m Run
25 Toes to Bar
*Results: 19:16
Today was suppose to be a rest day; but after having almost too much fun this past weekend in Atlanta, I decided that I needed to have a good sweat... (see picture above).
These beautiful Golden Retrievers are Thor-11 (front) and Skye-13 (back). They were a part of my family since they were puppies. Monday evening, we had to say goodbye to both of them. Their health deteriorated to the point that their quality of life was suffering.
They were both much more than dogs to us, they were family.
Tuesday, August 28, 2012
Day 56.
185 x1
A) 3 Rounds
5 Shoulder Press, 65% 1RM (135)
Rest 60 seconds between rounds
B) Push Press
5-3-1-1-1
Rest 3 minutes between rounds
Find new 1RM
*Results: 165-185-205-215(PR!)-225(fail)
C) Skill work: Snatch
*Results: I have noticed that my start and hit are solid and that my catch and squat are my issue. I have to keep working on my hip mobility so my bottom position can get to where it needs to be.
185 x1
A) 3 Rounds
5 Shoulder Press, 65% 1RM (135)
Rest 60 seconds between rounds
B) Push Press
5-3-1-1-1
Rest 3 minutes between rounds
Find new 1RM
*Results: 165-185-205-215(PR!)-225(fail)
C) Skill work: Snatch
*Results: I have noticed that my start and hit are solid and that my catch and squat are my issue. I have to keep working on my hip mobility so my bottom position can get to where it needs to be.
Monday, August 27, 2012
Thursday, August 23, 2012
Wednesday, August 22, 2012
Tuesday, August 21, 2012
Monday, August 20, 2012
Sunday, August 19, 2012
Saturday, August 18, 2012
Day 46.
205 x0 (it happened again...)
185 x1
"MURPH"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Results: 1:18:17
I was suppose to do mobility and skill work today, but instead i felt the need to get after it in a big way... Bad idea.
I got through the pull-ups with not too much trouble, but the push-ups wrecked me and the squats made the run a jog. I gave the last 200 or so meters an all out sprint. The 20 lb pack made all the difference in my struggle, that and not having eaten or drank anything but a glass of water prior to go!...
There was someone on a CrossFit forum that posted a 36 minute time, I say shenanigans! Shenanigans or he did it without a weight vest or he is a gorilla.
205 x0 (it happened again...)
185 x1
Lt. Michael P. Murphy
"MURPH"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Results: 1:18:17
I was suppose to do mobility and skill work today, but instead i felt the need to get after it in a big way... Bad idea.
I got through the pull-ups with not too much trouble, but the push-ups wrecked me and the squats made the run a jog. I gave the last 200 or so meters an all out sprint. The 20 lb pack made all the difference in my struggle, that and not having eaten or drank anything but a glass of water prior to go!...
There was someone on a CrossFit forum that posted a 36 minute time, I say shenanigans! Shenanigans or he did it without a weight vest or he is a gorilla.
Friday, August 17, 2012
Day 45.
205 x0 (I didn't realize that I loaded the bar wrong and wasn't ready for it.)
185 x1
A) Find 1RM Floor Press (close grip bench, laying on the ground)
5-3-1-1-1
*Results: 185-205-255-275(fail)-265(fail)
B) AMRAP 6
1 Shoulder to Overhead (205)
3 Weighted Pull-ups (50)
6 Handstand Push-ups, strict
*Results: 3 + 4
I was pretty please with my bench considering I've never done a floor press and I haven't done any sort of bench since sophomore year of college (2007ish).
On the agenda for tomorrow: Krav Maga seminar at CrossFit Westchester and the construction of a set of pretty awesome PVC parallettes!
On the agenda for tonight: Dinner, beer and more beer.
205 x0 (I didn't realize that I loaded the bar wrong and wasn't ready for it.)
185 x1
A) Find 1RM Floor Press (close grip bench, laying on the ground)
5-3-1-1-1
*Results: 185-205-255-275(fail)-265(fail)
B) AMRAP 6
1 Shoulder to Overhead (205)
3 Weighted Pull-ups (50)
6 Handstand Push-ups, strict
*Results: 3 + 4
I was pretty please with my bench considering I've never done a floor press and I haven't done any sort of bench since sophomore year of college (2007ish).
On the agenda for tomorrow: Krav Maga seminar at CrossFit Westchester and the construction of a set of pretty awesome PVC parallettes!
On the agenda for tonight: Dinner, beer and more beer.
Thursday, August 16, 2012
Day 44.
185 x1
REST DAY!
I ate dinner at The Capital Grille this evening. I had "the wedge" and "the oscar". The wedge is a quarter head of iceberg lettuce drenched in bleu cheese sprinkled with bacon! The oscar is a filet topped with lump crab. I guess rest day also means cheat day... and by cheat I mean completely disregard for my nutrition... I also had a meatball parm roll for lunch.
I think I'm going to do Murph on Saturday to make up for my lack of diet today...
185 x1
REST DAY!
I ate dinner at The Capital Grille this evening. I had "the wedge" and "the oscar". The wedge is a quarter head of iceberg lettuce drenched in bleu cheese sprinkled with bacon! The oscar is a filet topped with lump crab. I guess rest day also means cheat day... and by cheat I mean completely disregard for my nutrition... I also had a meatball parm roll for lunch.
I think I'm going to do Murph on Saturday to make up for my lack of diet today...
Wednesday, August 15, 2012
Day 43.
185 x1
30 MINUTE TIME CAP
100 Double Unders
90 KB Lunges (53)
80 Sit-ups
70 KB Swings (53)
60 Box Jumps (24")
50 Goblet Squats (53)
40 Burpees
30 KB High Pull (53)
20 Handstand Push-ups
10 Turkish Get-ups (53)
*Results: 542 reps (I got through everything but 8 TGU's)
Tomorrow is a much needed rest day and I am looking forward to it!
185 x1
30 MINUTE TIME CAP
100 Double Unders
90 KB Lunges (53)
80 Sit-ups
70 KB Swings (53)
60 Box Jumps (24")
50 Goblet Squats (53)
40 Burpees
30 KB High Pull (53)
20 Handstand Push-ups
10 Turkish Get-ups (53)
*Results: 542 reps (I got through everything but 8 TGU's)
Tomorrow is a much needed rest day and I am looking forward to it!
Tuesday, August 14, 2012
Day 42.
Week 6 in the books! I wish I could say the burpee count was still at zero; but I missed 2 days this past weekend, so we're up to 20 burpees.
135 x1
185 x1
I was suppose to do heavy deadlifts and heavy shoulder press today, but the class WOD at CrossFit Westchester today was "Fran"... My "Fran" PR going into today was 3:50, which in my opinion is a respectable time.
"Fran"
21-15-9
Thrusters (95)
Pull-ups
*Result: 2:31
I did everything unbroken except for the last set of pull-ups, I broke with 3 pull-ups left! Thanks to everyone at CFW for cheering me on, I had no idea I was going to do as well as I did.
My next "Fran" goal is to go completely unbroken for a sub 2:30 time.
Week 6 in the books! I wish I could say the burpee count was still at zero; but I missed 2 days this past weekend, so we're up to 20 burpees.
135 x1
185 x1
I was suppose to do heavy deadlifts and heavy shoulder press today, but the class WOD at CrossFit Westchester today was "Fran"... My "Fran" PR going into today was 3:50, which in my opinion is a respectable time.
"Fran"
21-15-9
Thrusters (95)
Pull-ups
*Result: 2:31
I did everything unbroken except for the last set of pull-ups, I broke with 3 pull-ups left! Thanks to everyone at CFW for cheering me on, I had no idea I was going to do as well as I did.
My next "Fran" goal is to go completely unbroken for a sub 2:30 time.
Monday, August 13, 2012
Day 41.
185 x1
A) Back Squat (3-1 tempo)
10-8-6-6-4
Rest 3 minutes between rounds
*Results: 225-255-275-285-305
B) EMOM 7
1 Power Clean (185)
2 Shoulder to Overhead (185)
3 Front Squat (185)
*Bar is NOT to be dropped between movements!
I have not been eating well, hopefully tomorrow I can get back on track.
Reebok CrossFit 5th Ave opened today and the store opens on Thursday. I'm planning on checking it out after work. Rich and Annie will be there...
185 x1
A) Back Squat (3-1 tempo)
10-8-6-6-4
Rest 3 minutes between rounds
*Results: 225-255-275-285-305
B) EMOM 7
1 Power Clean (185)
2 Shoulder to Overhead (185)
3 Front Squat (185)
*Bar is NOT to be dropped between movements!
I have not been eating well, hopefully tomorrow I can get back on track.
Reebok CrossFit 5th Ave opened today and the store opens on Thursday. I'm planning on checking it out after work. Rich and Annie will be there...
Sunday, August 12, 2012
Thursday, August 9, 2012
Wednesday, August 8, 2012
Day 36. (~10% complete)
185 x1
I was not satisfied with my effort today, so I decided to do what I have down as Round 2.
Round 1
A) Find 1RM Deadlift
*Result: 465 (not a PR)
B) AMRAP @ 90% 1RM Deadlift
*Result: 2 reps
C) AMRAP 6
12 Hand-release Push-ups
9 Deadlifts (135)
6 Overhead Squats (135)
*Results: 2 + 20
-The OHS gave me some trouble, I'm going to need to start doing more GHD sit-ups, hollow rocks and L-sits... and more overhead squats.
Round 2
70 Burpees
60 Sit-ups
50 KB Swings
40 Pull-ups
30 Handstand Push-ups
*Result: 20:21
My pace was pretty fast throughout the entire workout but ended up being pretty shot by the end of the handstand push-ups. It took me 3 attempts and about a minute to get my last rep. I gave kipping the last one a shot, that didn't work; but in my defense, it was the first time I had given the kip for this movement.
185 x1
I was not satisfied with my effort today, so I decided to do what I have down as Round 2.
Round 1
A) Find 1RM Deadlift
*Result: 465 (not a PR)
B) AMRAP @ 90% 1RM Deadlift
*Result: 2 reps
C) AMRAP 6
12 Hand-release Push-ups
9 Deadlifts (135)
6 Overhead Squats (135)
*Results: 2 + 20
-The OHS gave me some trouble, I'm going to need to start doing more GHD sit-ups, hollow rocks and L-sits... and more overhead squats.
Round 2
70 Burpees
60 Sit-ups
50 KB Swings
40 Pull-ups
30 Handstand Push-ups
*Result: 20:21
My pace was pretty fast throughout the entire workout but ended up being pretty shot by the end of the handstand push-ups. It took me 3 attempts and about a minute to get my last rep. I gave kipping the last one a shot, that didn't work; but in my defense, it was the first time I had given the kip for this movement.
Tuesday, August 7, 2012
Monday, August 6, 2012
Sunday, August 5, 2012
Saturday, August 4, 2012
Friday, August 3, 2012
Thursday, August 2, 2012
Tuesday, July 31, 2012
Day 28.
135 x2
185 x1
4 weeks into the challenge and I haven't missed a day yet!
135 x2
185 x1
4 weeks into the challenge and I haven't missed a day yet!
My Disposable Heroes Project t-shirt came in the mail today!
(click the picture to go to their website)
A) 5 Rounds
2 Squat Clean (increase weight each round)
10 Hand Stand Push-ups
Rest 3 minutes between each round
*Results (weight only): 95-115-135-155-155
B) 4 Rounds
10 Squat Cleans (95)
15 Burpee Box Jumps (24")
*Results: 12:23
Monday, July 30, 2012
Sunday, July 29, 2012
Saturday, July 28, 2012
Thursday, July 26, 2012
Off to LBI...
I will be spending the weekend in Long Beach Island, NJ for a much needed weekend at the beach. HOWEVER, I 100% plan on keeping my burpee count at zero! I have packed the barbell & the bumpers and I will be completing my clean and jerks for Friday, Saturday and Sunday in LBI! Maybe I'll do the reps on the beach...
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Day 21.
135 x2
185 x1
Week 3, complete. Burpee count remains at zero.
I watched this video and it made me feel like everything I had ever been told about injury treatment was a lie! Turns out compression is the new ice.
courtesy of: Kelly Starrett, www.mobilitywod.com
50 Pull-ups
*Results: 2:28
I played lacrosse tonight, we lost in OT but I showed glimpses of how I used to be able to play! 2 goals and at least 2 gives that should have been assists but we squandered by my teammates...
Tomorrow will be my first full workout of the week. My legs are finally back to full mobility (or as full as they are capable of)...
135 x2
185 x1
Week 3, complete. Burpee count remains at zero.
I watched this video and it made me feel like everything I had ever been told about injury treatment was a lie! Turns out compression is the new ice.
courtesy of: Kelly Starrett, www.mobilitywod.com
50 Pull-ups
*Results: 2:28
I played lacrosse tonight, we lost in OT but I showed glimpses of how I used to be able to play! 2 goals and at least 2 gives that should have been assists but we squandered by my teammates...
Tomorrow will be my first full workout of the week. My legs are finally back to full mobility (or as full as they are capable of)...
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