May 2011
Drywall strikes again! →
“What the fuck is this common courtesy, call ahead bullshit? You’re not fucking Dale Carnegie, trying to win friends and influence people. You’re coming in to wreck shit. Did the Japanese call ahead when they bombed Pearl Harbor?”
Coping with Injury →
Being injured or previously injured does not mean you have to stop exercising. It means you have to listen to your body, communicate with your trainers, and practice healthy habits.
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are...”
– Marianne Williamson
Brian Mackenzie is Competitor Magazine →
She writes, “You can’t possibly mean that I’m supposed to stop easy running altogether in favor of CrossFit workouts?” He smiles slightly and taps away at the screen. “This is what I’m writing back: ‘Yes, you got it. That’s it exactly.’”
Joel Salatin: How to Eat Animals and Respect Them... →
It is a profound spiritual truth that you cannot have life without death. When you chomp down on a carrot and masticate it in your mouth, that carrot is being sacrificed in order for you to have life. Everything on the planet is eating and being eaten. If you don’t believe it, just lie naked in your flower bed for three days and see what gets eaten. That sacrifice is what feeds...
Workout 2011.05.30
5 rounds (not for time): 500m Row 15 Handstand Push-ups I forgot to start my stopwatch and didn’t realize until the fourth round. Did this outside in the Sun for some vitamin D and to get used to working out in the heat. Rowing was done without straps at 7 on the damper. All 500s were 2min or less. Not great. Handstand Push-ups were done with 2 blue bands. Tried to be as strict as...
Rehearsing Alone for Actors by Erin Mallon →
What do actors do to stay sharp when they’re not onstage? How do they practice when they’re alone? Rehearsing Alone inspires actors to take ownership of their craft by offering them first steps in developing a daily home practice. When you commit yourself to keep growing and improving on a daily basis, eventually… your career will catch up with you!
Workout 2011.05.29
Team Workout
200 Chest to Bar Pull-ups 200 Kettlebell Swings, 24kg 200 Double Unders 200 Overhead Squats, 95lbs
24:49
Jim, Kurt, Noah and myself banged this out as a little regionals preparation. I tore the shit out of my hands on the C2Bs. I made up for my weakness on the OHSs. This is a good team wod. Just need to be able to string more C2Bs together.
“We must embrace pain and burn it as fuel for our journey.”
– Kenji Miyazawa
Experiments in Compression
I have been intrigued with compression lately. Of course I noticed everyone wearing spandex superhero outfits for a while but wasn’t really convinced that there were any real perfomance benefits to be had. I am starting to believe there are some really great applications for rubberbands and tight spandex that can improve performance and recovery.
First, I started playing with these...
Field Trip to Reebok
A few weeks ago Austin Malleolo was here for a cert and invited me up to Reebok for a big event. I jumped at the invitation. Reebok is serious about getting their whole company involved in CrossFit. To that end that planned a big field day event for the entire company to experience CrossFit first hand. The company was divided up into teams with colored t-shirts and met in the gym/auditorium for...
Workout 2011.05.28
1 mile run with 24lb weighted vest. 7:50
For time: 10 —> 1 descending ladder of Ground to Overhead, 2x50lb Chest to Bar Pull-ups 150m Run in between each set.
26:06
The GTOH felt much better today. Still terrible but not as soul crushing as yesterday. That’s good considering I went up to 50lbs today. My chest to bar pull-ups were done with palms facing me. I’m much...
“People are always blaming their circumstances for what they are. I don’t...”
– George Bernard Shaw
The Most Dangerous Man in American Healthcare →
Workout 2010.05.26
Buy In
AMRAP GHD situps in 2 minutes. 47
Workout of the Day Reebok Crossfit Regional Workout #6 For time: 20 calorie row 30 burpees 40 ground to overhead, 2x45lbs 50 toes to bar 100’ OH walking lunges, 45lbs 150’ sprint
18:55
So slow
Cash Out Battling Ropes 10 x 15seconds on/45 seconds off
Alternating different patterns. Arms are swole!
Part II
5 rounds 5 Chest to Bar Pull-ups 5...
“The fastest way to succeed is to double your rate of failure.”
– Thomas Watson
“We pay a heavy price for our fear of failure. It is a powerful obstacle to...”
– John W. Gardner
“Discipline is the bridge between goals and accomplishment.”
– Jim Rohn
“Far and away the best prize that life has to offer is the chance to work hard at...”
– Theodore Roosevelt
“Every man is a damn fool for at least five minutes every day; wisdom consists in...”
– Elbert Hubbard
Stretching and Flexibility - Physiology of... →
“Don’t grieve. Anything you lose comes round in another form.”
– Rumi
1 tag
Workout 2011.05.24
Press 135, 140, 145(F)
Weighted Pull-up 30#, 40#
Utterly weak and tired tonight. No pulling strength left after yesterday’s deadlift fiasco.
“Men’s best successes come after their disappointments.”
– Henry Ward Beecher
“The size of your success is measured by the strength of your desire; the size of...”
– Robert Kiyosaki
2 tags
Workout 2011.05.23
Banded Deadlifts (Dynamic Effort) 2 on the minute for 10 minutes 225 + green bands + 2 chains
2011 Reebok CrossFit Games Regional Workouts #3
21, 15, 9 reps for time of: Deadlift, 285lbs Box Jump, 30”
9:02
I really wasn’t planning on using my back for the next week anyway…
“Have patience. All things are difficult before they become easy.”
– Saadi
1 tag
Workout 2011.05.22
2011 Reebok CrossFit Games Regional Workouts #1 & #2
For time: 750m Row 30 20 Handstand push-ups (Kipped) 750m Row
10:52
2:47, 2:40 splits on the rows.
Doing 20 kipping handstand push-ups is a PR. I suck at HSPUs. But this workout gave me hope. I think with some practice I can do a full 30. Although I’m not convinced that I can do these strict. I need a lot of help when it comes...
No →
I love CrossFit Lisbeth!
“I’m not trying to prove anybody wrong, I’m just trying to prove...”
– Mike Piazza
Workout 2011.05.21
Arms are kind of fried from the last couple of days but I needed to work on my handstand pushups and my muscle ups.
Banded HSPU on parallettes. And some work at the wall.
Muscle up transition work with the bands.
Also jogged for about 8 minutes around McCarren Park. I hate running.
1 tag
Workout 2011.05.20
Bench Press (Dynamic Effort) 8 x 3 x 115 plus 2 sets of chains (deload onto 12” box)
Barbell Rows 8 x 3 x 135
21, 15, 9 reps for time: Double Kettlebell Cleans, 2x16kg Double Kettlebell Push Press, 2x16kg 4:13
Really focused on staying tight in the bench and load-biasing the chest and shoulders instead of the triceps. My lats are fried.
Modified today’s metcon workout to blast...
“Most great people have attained their greatest success just one step beyond...”
– Napoleon Hill
2 tags
Workout 2011.05.19
Box Squat (below parallel) 315, 335, 355(F)
Narrowed my stance a little. 335 was solid. I can get 355. Next time!
2011 Regionals Workout #4 100 Pull-ups 100 KB Swings 24kg 100 Double Unders 100 Overhead Squats, 95lbs
25:46
This was terrible. Absolutely terrible. Pull-ups were hard as always and they made everything much much worse. Overhead Squats at 95 for me are usually not an...
1 tag
Statistics
Feeling bad about your fitness is improved by science!
Let’s look at my scores as they are put through Fugue Science’s CrossFit Calculator.
I entered my age as 40, my height as 6’2” and my weight as 195lbs
Workout #1 304 reps. Calculator says 278 is top quarter. Workout #2 342 reps. Calculator says 357 is top quarter and 310 is middle. Workout #3 31...
1 tag
CrossFit Calculator →
Fugue Science debuts their CrossFit Calculator so we can see how we stack up statistically speaking.
Yoga Tune Up Videos →
A wealth of great mobility exercises for all you tight ass peoples!
“Opportunity is missed by most people because it is dressed in overalls and looks...”
– Thomas A. Edison
“Beauty is not in the face; beauty is a light in the heart.”
– Kahlil Gibran
“Everything has beauty, but not everyone sees it.”
– Confucius
“Do not go where the path may lead, go instead where there is no path and leave a...”
– Ralph Waldo Emerson
Is It Low T? →
I need more T!
Phaidra Knight is just amazing. →
Accomplishment of a 10-Year Goal →
Greg Amundson talks about his 10-Year affair with CrossFit. I love Greg. He’s one of the nicest guys I have ever met and certainly one of the most fit. He is the original Firebreather.
“Things don’t happen to me. I happen to things!”
– Winston Churchill 