Day 88.
135 x2
185 x1
REST DAY!
Took a trip up to Bear Mountain, hiked up the Major Welch trail all the way to the top then walked down the Appalachian Trail... It started raining when we were on our way down. Well worth the trip.
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!
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