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...
Wednesday, October 31, 2012
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.
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