tag:blogger.com,1999:blog-52252658937973056522024-02-02T14:26:44.504-08:00The Diary of K-Valve!Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.comBlogger101125tag:blogger.com,1999:blog-5225265893797305652.post-14421032039631426792009-09-28T07:45:00.000-07:002009-09-28T08:02:46.649-07:00Tell Me...<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_BB7kUUKVN0&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/_BB7kUUKVN0&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious. <br /><br />~Vince Lombardi~<br /><br />CF is my Life. Live it in Victory!K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-66103133258578244132009-09-26T03:43:00.000-07:002009-09-26T03:55:39.391-07:00Sorry SC...Here is the email I received after my "catch up" post. I kinda feel like an ass because I did not mention Sarah at all. I must say, for a "newbie" to CF with only a month or so of training at Derby CF in Louisville, KY, she came out to Sicily and KILLED IT! There was some technique adjustment, lots of sweat, and a little bit of me yelling for motivation, but all in all she was awesome! Here you go babe, your 10 seconds of fame! Enjoy. :)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfaRfyvYRLe9NucnHM9MYcz3HPpUBaueNfLtPInKg3zn7I6eSpb7Buw6XKtUCcoPuFIWdBaPeYn8Caqccnn7322TRgEHArU8LHzMMg3td7nWITfuuAPfj_3wZDl-sX5mzin7yeEHZRwgo/s1600-h/the_Bear-245740.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfaRfyvYRLe9NucnHM9MYcz3HPpUBaueNfLtPInKg3zn7I6eSpb7Buw6XKtUCcoPuFIWdBaPeYn8Caqccnn7322TRgEHArU8LHzMMg3td7nWITfuuAPfj_3wZDl-sX5mzin7yeEHZRwgo/s400/the_Bear-245740.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5385727771889053394" /></a><br /><br /><br />Oh Thanks! After my three weeks of CF with you I get ZERO credit on your BLOG... huh! <br />After all my hard work... wearing the kit that about killed me! sprints... in the blazing HOT sun... doing squats even with a sore hip flexor burpees out the ass even the reverse! with No bitching embracing the suck attitude! Did I mention having to endure your coaching and pushing... ;) and not even a supporting actor award! WTF... :) LOL!!! <br /> I want my OSCAR!!! GIVE ME!!!<br /><br />Did I not push you enough not to even get a mention or a credit whatsoever (i would have taken 7 point font) LOL! If you wanna talk about the "Dark SIDE" oh we can go there!! LOL! <br /><br />I am laughing as I write this... but honestly I do deserve some CF LOVE!!! COME ON BABY!!!<br /><br />But... YOU just "fueled my fire" to fuck you up.... (LOL) in a WOD next time we meet! HA HA<br /><br />LOVE YA!! xoxo<br /><br />Glad I could motivate you...xoxoK-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-20254672900639852782009-09-25T12:01:00.000-07:002009-09-25T14:30:20.292-07:00Finally...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2pDZRFJS1TKca94BfkinAJcfClxqpiCXKcXPlAdRwXJnIXvCZgF0l0e_SM2m3PjGSv1tQ5RiVivg7wDMSM-NQ3la9gS9DGPUolQA6YQAcqNOqvZXUTD2x3dQ1WCEAG7Yl71qx30fGks/s1600-h/CFDL4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2pDZRFJS1TKca94BfkinAJcfClxqpiCXKcXPlAdRwXJnIXvCZgF0l0e_SM2m3PjGSv1tQ5RiVivg7wDMSM-NQ3la9gS9DGPUolQA6YQAcqNOqvZXUTD2x3dQ1WCEAG7Yl71qx30fGks/s400/CFDL4.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5385520508358478386" /></a><br /><br /><br /><br />So, my posting has been non-existant for about a month now. I have my workouts, and lack of them (due to traveling/vacation?and wisdom tooth extraction) all written down, but I think I'm going to start with Sept. and kinda skip Aug. 1 it will be way too long of a post and 2, not all that much went on in. Aug. I'll high light the good parts though...<br /><br />Aug.<br /><br />2nd: "JT" 10:30<br />9th: DL PR 425#<br />10th: Bench 245x3<br />11th: Squats 305# (tied PR)<br />24th: "Cindy" 20 + 5 (I posted this to prove everyone has bad days, first time ever below 25!!!)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL8e0KYhZqpgPVmBt-Yessn-30iFRA8gqYvep-muL8d3wH9fF3KVpia-VPUS9JCPKo_6F0tMGgKYWPXNi9-8V0oWiS0wvNdPQPP11NAzkTpkCJ3Ag7BVgbxxBWNx6MiqeXrlM6x5t_gFE/s1600-h/CFKB.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL8e0KYhZqpgPVmBt-Yessn-30iFRA8gqYvep-muL8d3wH9fF3KVpia-VPUS9JCPKo_6F0tMGgKYWPXNi9-8V0oWiS0wvNdPQPP11NAzkTpkCJ3Ag7BVgbxxBWNx6MiqeXrlM6x5t_gFE/s400/CFKB.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5385487550117235906" /></a><br /><br />Sep. 1st<br />6 Rnds<br />Barbell Complex (95#)<br />25m Hill Sprints<br />then...<br /><br />4 Rnds<br />Scotty Bobs x5 (25# DB)<br />Overhead Lunge x6<br />Slasher x5 (ea side, 1 pood)<br />Halo x10 (1 pood)<br />then...<br /><br />Hill to Flat Sprints x5 (~100m)<br /><br />Sep. 2nd<br />5 Rnds (2 min/ea)<br />Row <br />Step Ups/Press (45# Bar)<br /><br />Ab Complex<br />3 Rnds<br />10 Ankles to Bar<br />20 Hollow Rocks<br />10 Russian Twists (45#)<br /><br />Seo. 3rd<br />Tabata <br />Push Jerk (95#)<br />Double Unders<br /><br />Sep 4th<br />Squat Clean<br />3-185#<br />3-205#<br />3-210#<br />1-215#<br />1-225# (missedx2)<br />1-225# PR!!!<br /><br />Sep. 5th-6th<br />Rest Day<br /><br />Sep. 7th<br />Military Athlete workout<br />SHE'S TWISTED, BUT KINDA HOT TOO<br /><br />Obj: Work Capacity<br /><br />Warm up: 5 Rounds - wearing body armor or 25# weight vest<br /> Run 200m<br /> 30x Step Ups (15x each leg)<br /><br />Training: <br /><br />(1) 25-20-15-10-5 for time (wearing body armor or 25# weight vest)<br /> Burpees<br /> Swings x2 @ 24kg Kettlebell or 55# dumbbell<br /> Weighted Situps with 25# plate<br /><br />Sep. 8th-13th<br />Vacation<br /><br />Sep. 14th<br />Diane<br />6:09<br />then...<br /><br />6 Rnds<br />8x Back Sqauts (115#)<br />50 Step Ups<br />30 Secs. Rest<br />then...<br /><br />10x Russian Twists (45#)<br />10 x Full Sit Ups (from shoulder blades on ground to touching toes w/straight legs)<br />Shawn Special<br /><br />Sep. 15th<br />Warm Up then...<br /><br />Front Squat<br />3-185<br />3-190<br />3-205<br />3-210<br />3-215<br /><br />Ab Complex<br />10x Wipers (135#)<br />10x Full Sit Ups<br />40 Sec. Front Bridge<br />10 Hollow Rocks<br /><br />Sep. 16th-21st<br />Wisdom tooth extraction and dry socket<br /><br />Sep. 22nd<br />AMRAP 15 mins.<br />5x Dead Lifts (225#)<br />5x HSPU<br />5x KB Swings (2 pood)<br />9 full+5<br /><br />Sep. 23rd<br />Uber "Lynne"<br />BW:180#<br /><br />Bench: 16/14/11/9/9<br />Pull Ups: 30/25/20/20/20<br />Squat: 11/11/11/11/12<br />Finally figured out the Butterfly Kip! Sweet Baby!!!<br /><br />Sep. 24th (CF VB WOD)<br />3 Rnds<br />400m Row<br />400m Run<br />10:50<br /><br />I said in my last post I was going to talk about the "dark side" of fitness, but for th elife of me I can't remember what the hell I was going to talk about...If it comes to me I will post it.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJOr7R5FRK4x6F21OJL9J48zp5rUuo3Hmheg0nU74ii4j-uVhC1RBcy8zVwu1ZiF7tQ3CeZiIbhrI77-ni2PnRkDjl2f_meJkF-4k9ghtkIsfjcoc4_K3K5-jWDfPBg3Co978IOv4O53Q/s1600-h/Soul_Collector_Artwork.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 168px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJOr7R5FRK4x6F21OJL9J48zp5rUuo3Hmheg0nU74ii4j-uVhC1RBcy8zVwu1ZiF7tQ3CeZiIbhrI77-ni2PnRkDjl2f_meJkF-4k9ghtkIsfjcoc4_K3K5-jWDfPBg3Co978IOv4O53Q/s400/Soul_Collector_Artwork.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5385493285253781266" /></a><br /><br />CF is my soul!!!K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-85401201754360138102009-08-19T09:27:00.000-07:002009-08-19T09:35:39.595-07:00How I wish you could see the potential. The potential of you and me...Due to the lack of internet service, and traveling, I have not had time to post in August yet, but I will be doing an update post soon...I few more PRs to report and a look at the "Dark side" of fitness...more to come...K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-5360266970458453222009-07-30T09:02:00.000-07:002009-07-30T09:33:10.795-07:00The presumed assumption of complacency is fatal. With an adaptive nature, overcome ALL!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_iE2ZbnrgaQPxzbZKW7JG6EU5wdxeVyLpzBDmt0UD1t4VEB6_P6vmXfla-nQQGDCG0wterx_hShbQKmsWUiCs5eaKblYw93_wZTxGrdb2vXs1D0enX0BCxwJxifpf-d3_IPxsbClBgs/s1600-h/CrossFit_anarchist_shirt_web.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 116px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_iE2ZbnrgaQPxzbZKW7JG6EU5wdxeVyLpzBDmt0UD1t4VEB6_P6vmXfla-nQQGDCG0wterx_hShbQKmsWUiCs5eaKblYw93_wZTxGrdb2vXs1D0enX0BCxwJxifpf-d3_IPxsbClBgs/s400/CrossFit_anarchist_shirt_web.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5364290691875658466" /></a><br />July 22nd<br />Rest Day<br /><br />July 23rd<br />WOD<br />"DT"<br />Five rounds for time of:<br />155 pound Deadlift, 12 reps<br />155 pound Hang power clean, 9 reps<br />155 pound Push jerk, 6 reps<br />14:36...3 min improvement <br /><br />July 24th<br />WOD<br />"Lynne"<br />Five rounds for max reps of:<br />Body weight bench press<br />Pull-ups<br /><br />Used 190#, and strict pull ups.<br />18/15<br />13/16<br />11/12<br />9/11<br />10/11<br /><br />July 25th<br />WOD<br />AMRAP 20 mins:<br />10 Wall Ball<br />10 Straight leg Ab mat<br />10 Straight leg dead litfs (45#)<br />17 Full+15 reps<br />then...<br />5 rnds<br />5 20ft rope slams<br />1 rope climb<br />10 box jumps<br />5:32<br /><br />July 26th<br />Rest Day<br /><br />July 27th<br />WOD<br />30 Wall Ball<br />300m Row<br />30 Box Jumps<br />30 KB Swings (1.5 pood)<br />30 DB Press (25#)<br />30 Dead Lift (225#)<br />7:47<br /><br />July 28th<br />WOD<br />19 Squat cleans (155#)<br />38 Feet to bar<br />38 Box jump<br />19 Thrusters (135#)<br />8 Muscle ups<br />38 Burpees<br />20 Double unders<br />75 steps Walking lung with 35# plate over head<br />39:43...felt really light headed and like i was going to black out, it was weird. First time that has ever happen, low blood sugar maybe...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjblUkthEcojTfiDoTkQk9kYYAZsOQMY62WZN0xBcNGx5xSbVl0o-tCud8HyeB_dAqPovzEhsj0tYMW75Rnq6nq6X4rwcVsKrOs_CHd4DkwdCl1cbcvksfipkz8GvQeCbbuJ-TCb4KZFdc/s1600-h/pukie.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjblUkthEcojTfiDoTkQk9kYYAZsOQMY62WZN0xBcNGx5xSbVl0o-tCud8HyeB_dAqPovzEhsj0tYMW75Rnq6nq6X4rwcVsKrOs_CHd4DkwdCl1cbcvksfipkz8GvQeCbbuJ-TCb4KZFdc/s400/pukie.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5364287949496898242" /></a><br />July 29th<br />Rest Day<br /><br />July 30th<br />WOD<br />Squats<br />3-225#<br />3-225#<br />3-245#<br />3-265#<br />3-265#<br />1-285# <br />1-295# PR<br />1-305# PR<br />First time over 300# on a "real" below 90 squat!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj80a8yCaJpr8idetLF5GR06qHIB0QZ1fqkAeneHhb4yJok7nkTe_clXQ1zReXZ2xhw9dIfJrDZWYqBAKsu7KunS98cAwx6IfKKa7xdPbH7WxEr524v1Rzds_NaooehjEnIbKs9LmQ1Zls/s1600-h/my_brain_wont_explode_smallwb.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj80a8yCaJpr8idetLF5GR06qHIB0QZ1fqkAeneHhb4yJok7nkTe_clXQ1zReXZ2xhw9dIfJrDZWYqBAKsu7KunS98cAwx6IfKKa7xdPbH7WxEr524v1Rzds_NaooehjEnIbKs9LmQ1Zls/s400/my_brain_wont_explode_smallwb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5364291169850755170" /></a><br /><br />July 31st<br />Rest DayK-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-2228377018157719822009-07-30T08:36:00.000-07:002009-07-30T08:59:21.362-07:00Final Rankings amongst CrossFit Games competitors.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCw1FtLtiQZwkVC0BCX58jNF9pBdgyGgUjo6IdMMOjKvXgtaK9ZAnc57_7h9UxYRpqGkdnLMk87XdRJfFyIorj0ZOcE99lifo9CVz3zNnMfR8abM6xmHwWO9GMBovFlUauQ1k1xawtE70/s1600-h/CF+Method.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 302px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCw1FtLtiQZwkVC0BCX58jNF9pBdgyGgUjo6IdMMOjKvXgtaK9ZAnc57_7h9UxYRpqGkdnLMk87XdRJfFyIorj0ZOcE99lifo9CVz3zNnMfR8abM6xmHwWO9GMBovFlUauQ1k1xawtE70/s400/CF+Method.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5364283231064440722" /></a><br />Little late, but here are the rest of the rankings for the CrossFit Games athletes and where I fit in...<br /><br />Fight Gone Bad: 43rd<br />Press: 13th<br />Grace: 38th<br />Diane: 9th<br />Squat: 36th<br />Pull ups: 28th, but never done kipping for a PR, so this is strict.<br /><br /><br />So, with everything added up and averaged out, (minus snatch) I rank at 24.72...not too bad.K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-64986127376241603512009-07-21T09:16:00.000-07:002009-07-22T06:47:57.591-07:00Life's Struggle will only teach you to be stronger...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj02lWpF-hSH06R_tf_lwz0KT2VBw8g8atq01YXcwxc2AbLmsUmqfvvCerOfwNUfhbzcFJNMoPqwjv7u_WeTqBkwWYA8CAlU9Bu0pbmY9gNuPV-5tbET1Ry__j3Jy8QRKUb6orWoPeydE/s1600-h/struggle.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 170px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj02lWpF-hSH06R_tf_lwz0KT2VBw8g8atq01YXcwxc2AbLmsUmqfvvCerOfwNUfhbzcFJNMoPqwjv7u_WeTqBkwWYA8CAlU9Bu0pbmY9gNuPV-5tbET1Ry__j3Jy8QRKUb6orWoPeydE/s400/struggle.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5361280525430146626" /></a><br />...I am intelligent enough to adapt, disciplined enough to achieve, and strong enough to persevere. Are you?<br /><br />Training<br /><br />June 28th<br />Military Athlete<br /><< 2009-06-26 >><br /><br />FARAH FAWCET<br /><br />Obj: Work Capacity<br /><br />Warm up: 15-10-5<br /> Burpee Pullup Combo (burpee under pullup bar, on jump, catch bar and do pull up)<br /> Dumbbell Push Press @ 25#<br /><br />Training: <br /><br />(1) 30-20-10 for time<br /> Dead Lift @ 185# (dead stop, no bouncing!)<br /> Push Press @ 95#<br /><br />***** Rest 5 Minutes *****<br /><br />(2) 10 Rounds<br /> 30 seconds Jingle Jangles in Kit<br /> 30 Seconds Rest<br /><br />(3) 5 Rounds<br /> 3x Keg Lift @ 80# Sandbag<br /> 20m Dumbbell Crawl<br /> Rope Climb<br /> HUG - Hip Mobility Drill<br /><br />June 29th<br />Military Athlete<br />MIKE S.<br /><br />Obj: Strength<br /><br />Warm up: 4 Rounds<br />Barbell Complex (85, 95, 105, 115)<br />HAM - Hip Mobility Drill<br /><br />Training:<br /><br />(1) Work up to 1 Rep Max Squat Clean + Push Press<br />165#/185#/200#/205#/210#/215# (missed press)<br /><br />(2) 5 Rounds<br />2x Squat Clean + Push Press @ 85% of your 1 Rep Max (used 175#)<br />5x Shoulder Scarecrow<br /><br />(3) 5 Rounds<br />6x Bench Press (Increase Load each round until 6x is hard, but doable)<br />185#/205#/225#x3 205#x3/205#/205#<br />Rope Climb<br />SAM - Shoulder Mobility Drill<br /><br />(4) 5 Rounds<br />16x Walking Lunge Steps (8x each leg) holding 20kg kettlebells or 45# dumbbells (Used 50# DBs)<br />8x Jumping lunges each leg<br />10x Weighted Sit up @ 45#<br /><br />June 30th<br />1000m Row 4:16<br /><br />6 Rnds <br />400m Run<br />50 Step-ups (20" Box/20# vest)<br /><br />1000m Row 4:24<br /><br />July 1st<br />Rest Day<br /><br />July 2nd<br />Rest Day<br /><br />July 3rd<br />Military Athlete<br /><< 2009-07-03 >><br /><br />MARC SMALL * JEREMY BESSA * DAVE HURT * TIM DAVIS * EMAN<br /><br />Obj: Work Capacity<br /><br />Warm up: 250 Stepups @ 40#<br /><br />Training:<br /><br />(1) 5 Rounds for Time<br />Run 400m<br />10x Mr. Spectacular @ 16kg<br />Rope Climb<br /><br />(2) 6 Rounds<br />5x Pull ups @ 25#<br />10x Back Extensions holding 45# dumbbell<br />10x Weighted Situp @ 65#<br />60 second ab bridge complex<br /><br />July 4th<br />Rest Day<br /><br />July 5th<br />Shoulder Press Warm up<br />3x135/155/155/165/165<br /><br />KB Complex x 2<br />L Sits<br />Ab Complex<br />Hollow Rocks 20/20/15/10<br />KTE 10/10/10/10<br /><br />July 6th-July 10th<br /><br />On July 6th 2009, we lost one of our teammates, Tony M. Randolph. I took time off to grieve, and escort Tony's body onto a plane to return him to his loved ones.. Love you bro, keep an eye out for me, and I'll see you someday...<br /><br />July 11th<br />KB Complex<br />L Sits<br />5 min step-ups (20# vest)<br />50 Air Squats<br /><br />July 12th<br />Perimeter Trail Run 16:14 (~2 miles) Previous time 17:30<br />Military Athlete<br /><< 2009-07-10 >><br /><br />THE HORRENDOUS <br /><br />Obj: Stamina, gym based<br /><br />Warm up: 15-10-5<br /> Burpee Pullup Combo<br /> Dumbbell Push Press # 2x 25# dumbbells<br /><br />Training: <br /><br />(1) 15 Rounds<br /> 30x Stepups @ 25#<br /> 5x Pull ups (strict)<br /> 10x Push ups<br /> 15x Swings @ 24kg or 55# dumbbell<br /> 30 seconds rest<br /><br />July 13th<br />CrossFit Main Site WOD<br />Thrusters<br />3-135<br />3-155<br />3-165<br />3-175<br />1-195<br />1-225 (miss)<br />1-205 PR<br /><br />500m Row 1:45<br />3 Rnds Ab Complex<br />20 Hollow Rocks<br />10 KTE<br />10 Sit ups (45#)<br /><br />July 14th-15th<br />Rest Day<br /><br />July 16th<br />Military Athlete<br /><< 2009-07-14 >><br /><br />LIFE IS TOO SHORT TO BE LITTLE<br /><br />Obj: Work Capacity<br /><br />Warm up: Row 2500m or run 1.5 miles (Row 10:07)<br /><br />Training: <br /><br />(1) 8 Rounds<br />10x Ankles-to-Bar<br />15x Swings @ 32kg kettlebell or 70# dumbbell<br />10x Seated Russian Twist @ 35# (20x Total)<br />20m Dumbbell Crawl @ 55#<br />29:40<br /><br />July 17th<br />4 Rnds<br />400m Run<br />50 Air Squats<br />12:03<br /><br />6x100m Sprints<br /><br />July 18th-19th<br />Rest Day<br /><br />July 20th<br />Filthy 50<br />25:40<br /><br />July 21st<br />Dead Lifts<br />3-315#<br />3-365#<br />3-375#<br />3x385# PR<br />1x 405# Tied PR<br />1x 415# PR<br />1x 420# PR!!!<br />1x 430# miss<br /><br />Bench Press<br />5 Sets x3<br />225#/245#/265#x1, 245#x2/255#/ 245#K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-84511167102094276012009-07-03T08:55:00.000-07:002009-07-03T11:22:21.885-07:00CrossFit Games Ranking<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYoNbbW-TURTuYw4eyDhZUqj4Tm3DMwXymlRXcd-W5oKvWHPYgzArji9xts3yyLcz-uWpKWh8hUwfcV_MKbHBMyGigmruJZdPUNI2sJKRL4-VsFRiV4MYhmbaKtQam81FIG9V6kKQpmyE/s1600-h/P6270009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYoNbbW-TURTuYw4eyDhZUqj4Tm3DMwXymlRXcd-W5oKvWHPYgzArji9xts3yyLcz-uWpKWh8hUwfcV_MKbHBMyGigmruJZdPUNI2sJKRL4-VsFRiV4MYhmbaKtQam81FIG9V6kKQpmyE/s400/P6270009.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5354291930378171330" /></a><br /><br /><br /><br /> Jungle Jangles w/kit<br /><br />The CrossFit Games are coming up fast. The stage has been set and the competitors have battled it out in regional qualifiers around the world. The 77 men who will be vying for the "Fittest Man on the Planet" title get to take an inside look at each other before the competition. The athlete profiles are being posted and now CrossFit is doing something that could be a little nerve racking. The are taking specific lifts and WODs (most of the common ones) and ranking each person based on their best times and lifts. <br /><br />I figured I would get in on the action, as I'm sure alot of us who either didn't have the opportunity to go to a qualifier or did not qualify, are doing. I have looked at the standings for these amazing athletes and counted out were I fall. Here are my results for the first 6 postings of ranking...<br /><br />Fran: 43rd (3:27)<br />Clean & Jerk: 26th (210#)<br />Cindy: 3rd (32 rounds)<br />Dead Lift: 35th (405#)<br />Helen: 39th (8:30)<br />Snatch: NA (never attempted for a PR)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJhJcwYkRtU-3Xsh54R9lygidgd6VBr1abzTzp-adhlRkON_UDbutCuchuRJoa9MVBqY6BPgPvWKSREmRQVPmjHsANXmqZ1BeXdF6tfu97svz2PpCLVVLmZ5NJjjckfriKEHWNoERRUE/s1600-h/P6270019.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJhJcwYkRtU-3Xsh54R9lygidgd6VBr1abzTzp-adhlRkON_UDbutCuchuRJoa9MVBqY6BPgPvWKSREmRQVPmjHsANXmqZ1BeXdF6tfu97svz2PpCLVVLmZ5NJjjckfriKEHWNoERRUE/s400/P6270019.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5354297359063665634" /></a><br /><br />That's an average ranking of 29th place so far overall. Of course that is not including the snatch, seeing as I have never attempted this lift for weight. <br /><br />All and all, I would say I'm not doing too bad...Unfortunately, due to current military obligations, I did not have a chance to go to a qualifier, nor will I be around for the Games in a couple of weeks. I am still training hard, and I am going to attempt to qualify for next years games, as long as I will be around. In the mean time, I am going to keep training hard, reading what I can, and preparing myself for the each and every day at hand...<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJnhyphenhyphendC5VUFl0WAN7UIO2zesWQhNqgltuxGaV8nZLC3-mAnwro8G65P3Y9vgte0ov1ISWX4y1fWVKAi231ajv9LDE652uHk7mBl9Q0TLl8Duzlx3eWfYJVOl5I-laRqreInmSQQg4QDo/s1600-h/P6270024.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJnhyphenhyphendC5VUFl0WAN7UIO2zesWQhNqgltuxGaV8nZLC3-mAnwro8G65P3Y9vgte0ov1ISWX4y1fWVKAi231ajv9LDE652uHk7mBl9Q0TLl8Duzlx3eWfYJVOl5I-laRqreInmSQQg4QDo/s400/P6270024.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5354300358186884834" /></a><br />2 of the "fittest" people in the Stan. Guaranteed!!!K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-80523676593286787782009-06-27T10:00:00.002-07:002009-06-29T01:30:01.057-07:00What a long strange trip it's been...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzC5EjndOJtfe6bvud41IYyqmTXhyphenhyphenuzMziS0jnJ0lvyn3i_NrOQkl56fNdlHgcwQu3rFwlw6CIviba7hkzaZJ3PSRSTJFZqn7mPVqfHGmuycncGb7rYi1fhYxAbDdXu8U-9otKEBqtewA/s1600-h/Dark-Other-41162-648891.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzC5EjndOJtfe6bvud41IYyqmTXhyphenhyphenuzMziS0jnJ0lvyn3i_NrOQkl56fNdlHgcwQu3rFwlw6CIviba7hkzaZJ3PSRSTJFZqn7mPVqfHGmuycncGb7rYi1fhYxAbDdXu8U-9otKEBqtewA/s400/Dark-Other-41162-648891.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5352593028082530370" /></a> CrossFit Pull Up hands!<br /><br /><br /><br />June 9th<br />Military Athlete<br />GOD BLESS JOHNNY CASH<br /><br />Obj: Work Capacity<br /><br />Warm up: 5 Rounds<br /> Mini Leg Blaster<br /> 5x Scotty Bob @ 25# dumbbells<br /> HUG - Hip Mobility Drill<br /><br />Mini Leg Blaster = 10x Air squats + 10x in place lunges (5x each leg) + <br /> 10x jumping lunges (5x each leg) + 5x squat jumps<br /><br />Training: <br /><br />(1) 10 Rounds<br /> 1x Barbell Complex every 1 minute, 40 seconds (Use same load as 5/21/09)<br /><br /> 1x Barbell Complex = 6 reps each of:<br /> Dead lift<br /> Bent over row<br /> Hang power clean<br /> Front squat<br /> Push Press<br /> Back Squat<br /><br />(2) 8 Rounds<br /> 10x Weigted situps @ 45#<br /> 10x Back Extensions<br /> 10x Seated Russian Twists @ 25#<br /> 30 sec overhead slosh pipe hold<br /><br />June 10th<br />CrossFit Main Site WOD<br /><br />Squat<br />3-225<br />3-235<br />3-245<br />3-255<br />3-260<br />3-265<br />3-245<br /><br />I'm having a problem "sticking" from below 90 to about 80 degrees. I think I need to engage my posterior chain more. I'm going to do some squat research...<br /><br />June 11th<br />CrossFit Main Site WOD<br /><br />AMRAP 20 mins<br />Hang Clean x 15 (115#)<br />Ring Dip x 12<br />Sit Up x 21<br /><br />7 full + 13 reps<br /><br />June 12th<br />Rest Day<br /><br />June 13th<br />Rest Day<br /><br />June 14th<br />Rest Day<br /><br />June 15th<br />Military Athlete<br />WIDGET ENVY<br /><br />Obj: Stamina<br /><br />Training: <br /><br />(1) 400 yards "Rob Shauls" @ 65# (38:42)<br /><br />(2) 5 Rounds<br />8x Pull Ups<br />20x GHD Situps<br /><br />June 16th<br />Rest Day<br /><br />June 17th<br />Rocky Mtn Reg. WOD #1<br /><br />3 Rnds<br />Deads x 8 (315#)<br />400m Run<br /><br />6:19<br /><br />Ab Section of Mil. Athlete June 17th<br /> 5 Rounds<br /> 10x Ankles to Bar<br /> 10x Back Extension<br /> 5x Sandbag half moons @ 45#<br /> 10x Weighted Situp @ 45#<br /><br />June 18th<br />CrossFit Main Site WOD<br /><br />For time:<br />50 Wall-ball shots<br />50 Pull-ups<br />35 Wall-ball shots<br />35 Pull-ups<br />20 Wall-ball shots<br />20 Pull-ups<br /><br />Use 20 pound medicine ball launched to a target ten feet above the ground.<br /><br />13:30<br /><br />June 19th<br />CrossFit Main Site WOD<br /><br />Complete as many rounds in 20 minutes as you can of:<br />Handstand push-ups 5 reps<br />Bench press 135 pounds, 10 reps<br />Push press 95 pounds, 15 reps<br />Dips 20 reps<br /><br />5 Rnds<br /><br />June 20th<br />Rest Day<br /><br />June 21st<br />Rest Day<br /><br />June 22nd<br />Rest Day<br /><br />June 23rd<br />Self-Program<br /><br />10 Rnds<br />5 Pull Ups<br />10 Burpees<br />15 Lunges (20# ea)<br /><br />5 min. Set-ups<br /><br />Ab Complex <br />3 Rnds<br />5 incline weighted sit ups (45#)<br />10 incline sit ups<br />10 Half Moons (25#)<br />10 Slashers (45#)<br /><br />2 min. Step-ups (40# ea)<br /><br />June 24th<br />Self-Program<br /><br />5 Rnds<br />10 Deads (225#) (no bounce)<br />10 HSPU<br />10 KB Swings (50#)<br /><br />5 min. Step Up<br /><br />Ab Complex <br />3 Rnds<br />5 incline weighted sit ups (45#)<br />10 incline sit ups<br />10 Half Moons (25#)<br />10 Slashers (45#)<br /><br />5 min Step Up<br /><br />June 25th<br />Self-Program<br /><br />10 Rnds (1 min. Rest between Rnds)<br /><br />100m Row<br />10 Pull Ups<br />10 Dips<br /><br />1-:57<br />2-:57<br />3-1:06<br />4-1:12<br />5-1:19<br />6-1:21<br />7-1:19<br />8-1:23<br />9-1:15<br />10-1:14<br /><br />June 26th<br />Rest Day<br /><br />June 27th<br />Rest Day<br /><br />Post this about 2 weeks ago in the shop...I can not take credit for the quote, but put together the artwork...Think about it...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1aVpV6DDj9BrRdwm6V8AgKclKy5x8yl0jp5iRnJWZSnFEYop-_uXoV2AaGjy6c_u7mhGUP_cJwokDnjqly0EJBNuxc1YSbTwuXdKuFqszIgbJdqIu6Xgni7Y_zhqXgT_VayD-TaKziRs/s1600-h/Want+to+quit%3F.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 327px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1aVpV6DDj9BrRdwm6V8AgKclKy5x8yl0jp5iRnJWZSnFEYop-_uXoV2AaGjy6c_u7mhGUP_cJwokDnjqly0EJBNuxc1YSbTwuXdKuFqszIgbJdqIu6Xgni7Y_zhqXgT_VayD-TaKziRs/s400/Want+to+quit%3F.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5352591469997627730" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-87339166403939636492009-06-26T01:58:00.000-07:002009-06-26T02:00:05.886-07:00I know, I knowI have not posted in forever, but I will this weekend...been lazy with it...K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-25250157281756014452009-06-08T08:55:00.000-07:002009-06-08T09:42:56.340-07:00Know and understand ones-self<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifSDsXdg4OUxZ7NVR5HXx9c0VukIvAoQ8ZrEAxKgBpHHEtzy7xF8Yo83aKtZh0uSxXO2kaGGtlqF8f6qT-t21JKimOto5gXeZ0f_KWVpgn7gRqJSi3TqLrbHrDSkc6Wu70aKDYlsO_CU/s1600-h/1A+Taste+of+Heaven.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 313px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifSDsXdg4OUxZ7NVR5HXx9c0VukIvAoQ8ZrEAxKgBpHHEtzy7xF8Yo83aKtZh0uSxXO2kaGGtlqF8f6qT-t21JKimOto5gXeZ0f_KWVpgn7gRqJSi3TqLrbHrDSkc6Wu70aKDYlsO_CU/s400/1A+Taste+of+Heaven.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5344997581053022770" /></a><br />Humility<br /><br />Hu*mil"i*ty\, n.; pl. Humilities. [OE. humilite, OF. humilit['e], humelit['e], F. humilit['e], fr. L. humiliatis. See Humble.]<br />1. The state or quality of being humble; freedom from pride and arrogance; lowliness of mind; a modest estimate of one's own worth; a sense of one's own unworthiness through imperfection and sinfulness; self-abasement; humbleness<br /><br />1hum·ble <br />Pronunciation:<br />\ˈhəm-bəl also chiefly Southern ˈəm-\<br />Function:<br />adjective<br /><br />1: not proud or haughty : not arrogant or assertive<br />2: reflecting, expressing, or offered in a spirit of deference or submission ~a humble apology~<br />3 a: ranking low in a hierarchy or scale <br /><br />I just received the CrossFit movie, "Every Second Counts." This is a must watch for anyone who is into fitness. Especially fitness on an intense level. It shows a behind the scenes look at 5 athletes in their preparation for the 2008 Games. It is a very emotional, educational, and motivational movie. <br /><br />So, you are probably wondering why I started this blog with the definition on "humility" and "humble"? There are a few reasons for this...the first being, watching OPT in this movie shows me how humble someone can be with the most amazing amount of intensity maybe ever seen. Second, I have finally gotten to a point in my life where my "attitude" has taken a back set and I can honestly say the arrogance I use to have is subsiding. I wouldn't say it is gone, per say, but I think you need a little bit of arrogance to survive. CrossFit itself "teaches" a slight arrogant attitude in that you are always competing against yourself and others, but at the same time it humbles you. And I'm not really talking about it kicking your ass and putting you in your place, but that helps. <br /><br />Find yourself, remember where you come from, understand that no matter how much of an attitude you have, humility is the key. Use your arrogance to motivate you when it is needed, if it is needed. Find your humility and use that to help, and teach others. <br /><br />June 1st<br />Military Athlete<br />SPEARMINT<br /><br />Obj: Work Capacity<br /><br />Warm up: 3 Rounds<br /> 10x Goblet Squats @ 20kg<br /> 15x Swings @ 20kg<br /> 30/5/30 Sean Special (30 sec side bridge, 5 pushups, 30 sec side bridge)<br /><br />Training: <br /><br />(1) 5 Rounds<br /> 8x Front Squat @ 115#<br /> 2 min step up, unweighted<br /> 30 sec. rest<br /><br />(2) 5 Rounds<br /> 8x Power Clean @ 115<br /> Run 400m<br /> 30 sec. rest<br /><br />June 2nd<br />Military Athlete<br />YOU FUCKIN' DISAPPOINT ME<br /><br />Obj: Work Capacity<br /><br />Warm up: 5 Rounds<br /> 10x Goblet Squat @ 12kg or 25# dumbbell<br /> 8x Push ups<br /><br />Training: <br /><br />(1) 6 Rounds for Time (25:13)<br /> 5x Curtis P @ 95#<br /> 15ft Rope Climb<br /> 10x GHD Situps<br /> 5x Scotty Bob @ 25# dumbbells<br /> Run 200m<br /><br />(2) 3 Rounds<br /> HUG - Hip Mobility Drill<br /> 10x Back Extension<br /><br />June 3rd<br />CSMS WOD<br />800m<br />40 "L" Pull Ups<br />800m<br />40 Strict Pull Ups<br />800m<br />40 Kipping Pull Ups<br /><br />22:12<br /><br />June 4th<br />Rest Day<br /><br />June 5th<br />CSMS WOD<br />Dead Lifts<br />1-315<br />1-345<br />1-365<br />1-375<br />1-395<br />1-410 (Miss)<br />1-405 (Miss)<br /><br />400#s is still alluding me, but my strength is steadily increasing across the board, and soon enough 420+ will be possible...I WILL NOT STOP!<br /><br />June 6th<br />CSMS WOD<br />"Lynne" BW 180#<br />Bench: 18/14/13/10/10<br />Pull Ups: 25/20/21/17/20<br /><br />Warmed up with a 2k Row: 7:33...Last 2K was in 8:27...Huge improvement, and I have not rowed since Feb. 22nd. It's obvious my over-all work capacity has increased even without sport specific training.<br /><br />June 7th<br />Unscheduled Rest Day<br /><br />June 8th<br />Rest DayK-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-42749331697071806342009-05-31T21:25:00.000-07:002009-06-01T10:34:19.434-07:00The winds of adversity are merely the breath of past warriors culling the weak from the strong!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhOVMe_mDRdo4G0UuQ5nF6G_wGVgadlRG2pN0O3yXJGWXRixbyZSEKnC3cJdqPVHagvmJ9TFJpK52Oi9q53qZoxD_BGPve9guwgyPSxkZ15ApJvu2XFz2_T4rASPKI_YlyL2zYgejYWFk/s1600-h/frazetta007.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 252px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhOVMe_mDRdo4G0UuQ5nF6G_wGVgadlRG2pN0O3yXJGWXRixbyZSEKnC3cJdqPVHagvmJ9TFJpK52Oi9q53qZoxD_BGPve9guwgyPSxkZ15ApJvu2XFz2_T4rASPKI_YlyL2zYgejYWFk/s400/frazetta007.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5342212681946862562" /></a><br /><span style="font-style:italic;">"Culling"</span><br />Wikipedia:<br /><span style="font-weight:bold;">Culling</span> is the process of removing animals from a group based on specific criteria. This is done in order to either reinforce certain desirable characteristics or to remove certain undesirable characteristics from the group.<br /><br /> Dictionary:<br />cull |kəl|<br />verb [ trans. ] (usu. be culled)<br />select from a large quantity; obtain from a variety of sources : anecdotes culled from Greek and Roman history.<br />• reduce the population of (a wild animal) by selective slaughter : he sees culling deer as a necessity | [as n. ] ( culling) kangaroo culling.<br />• send (an inferior or surplus animal on a farm) to be slaughtered.<br />• poetic/literary pick (flowers or fruit) : [as adj. ] ( culled) fresh culled daffodils.<br />noun<br />a selective slaughter of wild animals.<br />• [usu. as adj. ] an inferior or surplus livestock animal selected for killing : a cull cow.<br /><br />The process of "culling" seems like a horrible and crude process, but is very realistic in life. Maybe not to the extreme of slaughtering animals, but definitely in the "weeding" out process of such things as athletics. Take for example, Wikipedia's version: "the process of removing animals from a group based on specific criteria." Is that not what is going on at the CrossFit Qualifiers? In the Olympic trials, or any playoff situation leading to the championship game? <br /><br />Every day we "athletes" in this "sport of fitness" that has become CrossFit (or Military athlete, or whatever program you may follow) attack our workouts with a vigor not seen in normal everyday activities, and maybe not even seen in professional sports! We do this to become better, more fit, fast, stronger, more powerful, and less likely (when the time comes for a competition) to be "culled". <br /><br />For some it's just an attempt to be better then they were yesterday, for others (like us military types on the front lines) it is an attempt to increase our over-all fitness and work capacity in order to hopefully (barring a huge mishap) extend our lifeline. The winds of adversity blow everyday, whether it be in our next workout, or our next mission, but the better prepared we are physically, mentally, and emotionally, the less likely we are to be "culled" out.<br /><br />Whatever it might be you are faced with, attack it. CrossFit has taught me to go balls out, even when shit hurts really bad, find a way to finish, because in the end, pushing yourself to the limit won't kill you. I might just give you the edge you need to continue on, in a workout, a qualifying heat, or in life...<br /><br />"Adversity is like a flame; it melts the weak, but tempers the strong." ~Thorin~ (Title quote by Thorin also)<br /><br />May 27th<br /><br />REMEMBER<br /><br />Obj: Work Capacity<br /><br />Warm up: 10 minute Sandbag get up @ 80# or Turkish Getup @ 25#<br /><br />Training: <br /><br />(1) 5 Rounds (Time-ave...1:19 ea)<br /> 300m Shuttle every 2 min 30 seconds<br /><br />***** Rest 5 Minutes *****<br /><br />(2) 13 Rounds (Burpees-11/11/11/10/10/10/10/10/10/9/9/9/10)<br /> 30 seconds burpees<br /> 30 seconds rest<br /><br />(3) 5 Rounds<br /> 10x Weighted Situp # 45#<br /> 10x Russian Twist @ 25# (20x total)<br /> 10x Back Extension<br /> HUG - Hip Mobility Drill<br /><br />May 28th<br />CFMS WOD<br />Thrusters<br />1-155<br />1-165<br />1-175<br />1-185<br />1-195<br />1-185<br />1-190<br />Could have done more here but had no rack, so power cleaning the weight every time got to me a little.<br /><br />May 29th<br />TEMPLE SQUARE<br /><br />Obj: Strength <br /><br />Warm up: <br /><br />10-9-8-7-6-5-4-3--2-1<br />Squat Jump<br />Bench Press @ 115#<br />Romanian Dead Lift @ 20kg Kettle bell<br /><br />Training: <br /><br />(1) 8 Rounds (Clean weight-135/145/150/155/160/165/170/175)<br /> 3x Squat Clean (increase load each round until 3x is hard, but doable)<br /> 30 second plank walk up<br /> Frog Stretch<br /><br />(2) 6 Rounds<br /> Sandbag Double Eagle @ 80# Sandbag or 8<span style="font-weight:bold;">x Goblet Squats @ 24kg + 6x Jingle Jangle</span><br /> 5x Weighted Pull ups @ 15#<br /> 10x Weighted Dips @ 15#<br /> 5x Shoulder Dislocates<br /><br />May 30th<br />Rest Day<br /><br />May 31st<br />Rest Day<br /><br />After this 4 day stint of training I decided (after waking up on the 30th sore) that 2 days of rest were needed. Push yourself as hard as you can, but make sure you are giving your body proper rest. Listen your what your body needs, sometimes it's more advantageous to take an extra rest day and come back super hard! Be smart about your training.K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-62806582694647024652009-05-26T09:20:00.000-07:002009-05-26T10:55:57.731-07:00How much of your heart are you willing to give?<span style="font-style:italic;">In the desert<br />I saw a creature, naked, bestial,<br />who, squatting upon the ground,<br />Held his heart in his hands,<br />And ate of it.<br />I said, "Is it good, friend?"<br />"It is bitter -- bitter," he answered;<br />"But I like it<br />Because it is bitter,<br />And because it is my heart."</span><br /><br />Stephen Crane, The Black Riders<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtlJZy-rX8E20w3wJ6PApNJd5XQmzS02JcBjWiFejOYzELla1ObjFNzQO6Rq07cBqmIuZm5oBl1IBfSCVHB7IfyymqgBTiEYEW91AqCo-GO-1J3LL3PlHuIvHBOCSYD5ybuEnYLPqV1TI/s1600-h/anatomical_heart_full.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 356px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtlJZy-rX8E20w3wJ6PApNJd5XQmzS02JcBjWiFejOYzELla1ObjFNzQO6Rq07cBqmIuZm5oBl1IBfSCVHB7IfyymqgBTiEYEW91AqCo-GO-1J3LL3PlHuIvHBOCSYD5ybuEnYLPqV1TI/s400/anatomical_heart_full.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5340190456943161330" /></a><br /><br />Fri. May 22nd<br />Military Athlete Workout<br />THE ECLIPSE<br /><br />Obj: Strength Maintenance<br /><br />Warm up: 5 Rounds<br /> Mini Leg Blaster <br /> SAM - Shoulder Mobility Drill<br /><br />1x Mini Leg Blaster = <br /> 10x air squats<br /> 10x in-place-lunges (5x each leg)<br /> 10x jumping lunges (5x each leg)<br /> 5x squat jumps <br /><br />Training: <br /><br />(1) 8 Rounds (Weight Used...70/75/80/85/90/95/100/105)<br /> 3x "The Exercise" (increase weight each round until 3x is hard, but doable)<br /> 30m Sled Push, 8x jingle jangles, or 8x standing broad jumps<br /> HUG - Hip Mobility Drill<br /><br />(2) 8 Rounds ( Weight Used...225/275/300/320/345/345/365/380PR)<br /> 3x Dead Lift (increase weight each round until 3x is hard, but doable)<br /> 5x Kettlebell Floor Press @ 2x 24kg kettlebells<br /> 3x Shoulder Scare Crow<br /><br />Sat. May 23rd<br />CrossFit Ne Qual WOD 1<br />AMRAP 12 mins<br />5x135# Thruster<br />10xBurpee<br /><br />7 Full+7 Burpee...Legs were absolutely fried from the day before...<br /><br />Sun. May 24th<br />CrossFit NE Qual WOD 3<br />10,9,8,7,6,5,4,3,2,1<br />155# Power Clean<br />Chest to Bar Pull Ups<br />1.5 pood KB Swing<br /><br />16:07...really shitty, but with the heat, dry air, and the last 2 days of training I was dead tired! Can't wait for sea level again!<br /><br />Mon. May 25th<br />Rest Day (TGIRD)<br /><br />Tues. May 26th<br />"Barbara"<br /><br />Five rounds, each for time of:<br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats<br /><br />Rest precisely three minutes between each round.<br />1-3:35<br />2-3:29<br />3-3:36<br />4-3:48<br />5-3:55<br />Total-18:13<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5ZBoOUuCaAFQDxhEFDh0jX8kVCWm-FCHeTnN9-ZkHUj-vORRuBzY3xNH1LJL4amqrLM6le8l-aHC_n2CRNhVi5vXeGZGIjdUiq5RIZvgSGvm3SJNid3GBJVPgSbb50pPMDXQv0IBjbKw/s1600-h/dark+path-970882.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5ZBoOUuCaAFQDxhEFDh0jX8kVCWm-FCHeTnN9-ZkHUj-vORRuBzY3xNH1LJL4amqrLM6le8l-aHC_n2CRNhVi5vXeGZGIjdUiq5RIZvgSGvm3SJNid3GBJVPgSbb50pPMDXQv0IBjbKw/s400/dark+path-970882.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5340192066521492658" /></a><br /><br />When the path is dark, follow your heart. Give all you have...bleed what you love!K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-10914269750567259662009-05-21T08:43:00.001-07:002009-05-21T09:39:55.537-07:00Train like a Spartan Warrior!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNQZrlK4WiiaPuSZr9T8xLOB0SgstlWgNAd9s5mXi8_DHqQK5MeGwSZq03CS8IA7hpnREsV0C5DpPmyCBpM5yhR5D3Ifa_jWZBeQkaE_1-w8tNwg6tNXGQa0knvhCzKsA3-ZkuHIhtlSs/s1600-h/59367.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 348px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNQZrlK4WiiaPuSZr9T8xLOB0SgstlWgNAd9s5mXi8_DHqQK5MeGwSZq03CS8IA7hpnREsV0C5DpPmyCBpM5yhR5D3Ifa_jWZBeQkaE_1-w8tNwg6tNXGQa0knvhCzKsA3-ZkuHIhtlSs/s400/59367.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5338316931195422914" /></a><br /><br />The Greeks and Persians arrived at the battlefield at roughly the same time. The Persian king sent his spies forward and found out exactly how small the Greek force was. He sent an emissary to negotiate surrender. The terms offered amounted to the Greeks being able to retire unmolested back to their homes in return for laying down their arms.<br /><br />The response from the hopelessly outnumbered Spartan leader was recorded by the scholar Herodotus. The response was simple, "Molon Lebe" translated to "Come and Get them."<br /><br />I have decided to change pace a little and mix in some Militaryathlete.com workouts...They seem to be a little more extended then CrossFit WODs, but maybe not quite as intense since you kinda need to pace yourself a little or you will get way burned out before you finish. They are a good mixture for this climate to build the essential muscle endurance and lung capacity needed to function at higher altitude. Check it out and work it in a few days a week...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAqB1lZRHlK9YWsCeVsBOQiyDhsNEFnsBJe7AQvgrrWP3FuzAH79Q2ETumXFW2BgfcWH-T1XapEF3RR295Nxa8DhgbPWMCTzUwZvfJXXHnfYnoX9W7j8vhUE2JU-XA8vMO82x0A9npoL4/s1600-h/mta_logo.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 130px; height: 197px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAqB1lZRHlK9YWsCeVsBOQiyDhsNEFnsBJe7AQvgrrWP3FuzAH79Q2ETumXFW2BgfcWH-T1XapEF3RR295Nxa8DhgbPWMCTzUwZvfJXXHnfYnoX9W7j8vhUE2JU-XA8vMO82x0A9npoL4/s400/mta_logo.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5338313502937067906" /></a><br />May 15th<br />Military Athlete May 13th Workout<br />ENERAL MCCARTHUR<br /><br />Obj: Strength/Work Capacity<br /><br />Warm Up: 10-9-8-7-6-5-4-3-2-1<br /> "The Exercise" @ 45# <br /> SAM - Shoulder Mobility Exercise<br /><br /> First round = 10x "The Exercise", then SAM<br /> Second round = 9x "The Exercise," then SAM, etc<br /><br /><br />Training: <br /><br />(1) 6 Rounds (Used Chuck's weight)<br /> 8x Dead Lift @ body weight, then immediately (225#)<br /> 8x Broad Jumps<br /> 30 seconds rest<br /><br />(2) 6 Rounds<br /> 5x Bench Press @ 85% body weight (185# BW)<br /> 5x Clapping push up<br /> 30 seconds rest<br /><br />(3) 6 Rounds<br /> 5x Front Squats @ 85% body weight (155#)<br /> 5x Squat Jumps<br /> 30 seconds rest<br /><br />(4) 6 Rounds<br /> 5x Push Press @ 75% body weight (135#x3 115#x3)<br /> 5x Whip Smash with a fast rope, or 5x strict pull ups, fast as possible but don't kip<br /> 30 seconds rest<br /><br />May 16th<br />Military Athlete May 14th Workout<br /><br />OVER SOLD, UNDER BOUGHT<br /><br />Obj: Work Capacity<br /><br />Warm up: 5 Rounds<br /> 20m Overhead Lunge Walk holding 12kg<br /> 10x Alligator push up<br /> 5x Pull ups<br /><br />Training: <br /><br />(1) 4 Rounds<br /> 300m Shuttle every 2:30 (averaged about 1:50)<br /> <br />********* Rest 5 minutes ************<br /><br />(2) 10 Rounds (Finished with 99 total Burpees)<br /> 30 seconds burpees<br /> 30 seconds rest<br /><br />(3) 3 Rounds<br /> 90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)<br /> HAM - Hip Mobility Drill<br /><br />May 17th<br />Diane<br />5:30...No lunch and on a call for 6.5 hours...no excuses though...<br /><br /><br />May 18th<br />Rest Day<br /><br />May19th<br />3 Rnds<br /><br />5x Clean & Jerk (155#)<br />10x Box Jump<br />15x KB Swing (1.5 pood)<br />6:17<br />2 Mile Run in PM. 16:37<br />May 20th<br />Military Athlete May 19th Workout<br />PUSHING. SHOVING.<br /><br />Obj: Work Capacity - Extended<br /><br />Warm up: 10 minute Sandbag Getup @ 80#<br /><br />Training: <br /><br />(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1<br /> Thrusters @ 95#<br /> GHD Situps <br /> Slasher to Halos @ 16kg (each direction)<br /><br /> 1st Round = 15x Thrusters, 15x GHD Situps, 30x Slasher-to-Halo (15x each dir.)<br /><br />(2) 6 Rounds<br /> 10x Box Jumps<br /> 10x Dips<br /> 5x Pull ups (Strict)<br /> 30m Tire Drag or 8x Jingle Jangles (Did JJs)<br />43:30<br /><br />May 21st<br />Rest DayK-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-83260154088113349952009-05-14T10:20:00.000-07:002009-05-14T10:37:16.016-07:00Maybe self-improvement isn't the answer.... Maybe self-destruction is the answer. ~Chuck Palahniuk, Fight Club, Chapter 6~<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTc6Fztjgav2F8dpw_QojZrjcWaSYfsQd8Gjdu5PCm7Jrm-YWJT-OHZBsuEy7PYvbdKC20g029zN9kM-TJYEYMAY94iTndRo5Iyf3gqGoUhayqBWIADIQgmZcOHnHmI3ImQK9PyGer7sE/s1600-h/PAIN.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTc6Fztjgav2F8dpw_QojZrjcWaSYfsQd8Gjdu5PCm7Jrm-YWJT-OHZBsuEy7PYvbdKC20g029zN9kM-TJYEYMAY94iTndRo5Iyf3gqGoUhayqBWIADIQgmZcOHnHmI3ImQK9PyGer7sE/s400/PAIN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5335731367581427298" /></a><br /><br /><br />Have you "torn yourself down today"? So that you can come back stronger each time you do! In order to "self-improve", one must first be content with destroying oneself. Tear down your walls of belief of physical fitness...and build up something Indestructible!<br /><br />indestructible |ˌindiˈstrəktəbəl|<br />adjective<br />not able to be destroyedK-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-2186917118758634062009-05-14T08:22:00.000-07:002009-05-16T11:29:01.651-07:00No fear. No distractions. The ability to let that which does not matter truly slide. ~Fight Club~<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguG-UxK38bZS5JxxXG0Tv__aWw0nNws9KOYqKvHYgJ91IYqnyjUptV9JF4AU6adf8SnW3hQBZult5lNDCXOusfOnQXwZNerGekLQoQOJGlp0CEpPmnWAouA9xZAFgNGxsWZNBGPWZUX0Q/s1600-h/die.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 312px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguG-UxK38bZS5JxxXG0Tv__aWw0nNws9KOYqKvHYgJ91IYqnyjUptV9JF4AU6adf8SnW3hQBZult5lNDCXOusfOnQXwZNerGekLQoQOJGlp0CEpPmnWAouA9xZAFgNGxsWZNBGPWZUX0Q/s400/die.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5335710582264500898" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTFCS-eNK69Po9a5hM9UjafdqCKHwJtpyTFRtdcsrrQsZNfA2cZdJOlqM3jzxUvksIchXQrHUHpxIY0zZCFoSYoDZhSGgSCNnFbpKqWHfKgh_lCWaBYx4Jzx8j1xjaeVt0tEfAiJ3UNk4/s1600-h/glory.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 232px; height: 224px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTFCS-eNK69Po9a5hM9UjafdqCKHwJtpyTFRtdcsrrQsZNfA2cZdJOlqM3jzxUvksIchXQrHUHpxIY0zZCFoSYoDZhSGgSCNnFbpKqWHfKgh_lCWaBYx4Jzx8j1xjaeVt0tEfAiJ3UNk4/s400/glory.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5335709228666845794" /></a><br />Mon. May 4th<br />AMRAP<br />10 Wall Ball<br />10 Box Jumps<br />10 Dead Lift (205#)<br />10 Burpees<br /><br />7 Rnds+3 Reps...This was from the Canada West Quals, WOD 1 "Every Rep Counts", and good enough to get 14th place for the WOD. Not awesome, but not bad...It was a really hot day, although that is not an excuse...<br /><br />May 5th & 6th were unscheduled Rest Days followed by a Main Site Rest Day on May 7th. Needed to recharge a little, and work got busy.<br /><br />Fri May 8th<br />Grace<br />3:49...New PR by 1 sec...but this was at altitude, not sea level.<br /><br />Sat. May 9th <br />4x800<br />1-2:51<br />2-2:52<br />3-2:52<br />4-2:50<br /><br />Sun May 10th<br />Back Squat<br />5-225<br />5-230<br />5-240<br />5-245<br />5-250<br />Max Reps of 135# 50 Reps<br /><br />Mon. May 11th<br />Rest Day<br /><br />Tues. May 12th<br />Power Clean<br />155# Working sets<br />185# x 1 Bad Form, dropped back down, should still pretty sore<br /><br />Wed. May 13th<br />Great Basin Reg. Qual WOD 2<br />5 Rnds<br />7 DL (275#)<br />30 Air Squats<br />7 HSPU<br /><br />7:38...Good enough for 4th among the times for this WOD...<br /><br />Thurs. May 14th<br />Unscheduled Rest Day<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYDj3E-u7iju8P_XyKzqflVGj_flNN8vdTiFK_IP9hCJFLUn4FSyKodCl0FI16ZFK41DkP-A-Z_oYdU1zoVI5gMr2Y4fzTZmxYdRqsOiQ5-Dj4qy9T9_iJPSpmtpbPlSYgUVOqgqc8lDU/s1600-h/642494woman-running-on-beach-at-sunrise-posters.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 242px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYDj3E-u7iju8P_XyKzqflVGj_flNN8vdTiFK_IP9hCJFLUn4FSyKodCl0FI16ZFK41DkP-A-Z_oYdU1zoVI5gMr2Y4fzTZmxYdRqsOiQ5-Dj4qy9T9_iJPSpmtpbPlSYgUVOqgqc8lDU/s320/642494woman-running-on-beach-at-sunrise-posters.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5335707674807976546" /></a><br /><br /><br /><br /><br />"Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence."<br /><br /><br /><br /><br /><span style="font-weight:bold;">Incompetence</span><br />From Wikipedia, the free encyclopedia<br /><br />"Incompetence is the inability to perform; lack of competence; ineptitude. "K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-76677185432232594562009-05-02T09:09:00.000-07:002009-05-02T11:54:12.988-07:00"First, second, third, dead f-in' last." (on the motivating properties of keeping score)If you don't keep score, you are just hurting yourself. Record, Record, Record...even if you aren't trying to beat anyone, you should try to beat yourself every time you go out and train! Trust me, if you do this, you will get stronger, faster, and better at what ever you are willing accomplish!<br /><br />"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."<br /><br />The longest I have run here is about 2 miles...and the only thing it has done for me is given me knee pain and ankle pain. As for the adaption to the altitude and the dry heat, the running as done nothing to help overcome that. You know what has...here's a shocker...CrossFit! <br /><br />I will admit, I have never been much of a runner, and probably never will be, but CrossFit has given me the lungs to be able to run whatever distance I want...Of course I have never ran a marathon (I have ran a 1/2 though) and, don't ever really desire too, but hey, I'm sure I could!<br /><br />April 25th<br />Rest Day<br /><br />April 26th<br />Perimeter run about 2 miles. 17:30<br />Lynn<br /><br />Bench Press (185#)<br />17<br />15<br />12<br />10<br />10<br /><br />Pull Ups<br />25<br />17<br />20<br />20<br />22<br /><br />April 27th<br />MS WOD<br />5 Rnds<br />21 SDHP (95#)<br />21 Ring Dips<br />15:40<br /><br />April 28th<br />Should Press<br />1-135<br />1-145<br />1-155<br />1-165<br />1-175<br />1-180 (Fail)<br />1-180<br /><br />April 29th<br />Rest Day<br /><br />April 30th<br />Elizabeth<br /><br />Squat Cleans (135#)<br />Ring Dips<br />10:38<br /><br />2 mins faster the the last time in Jan. in VA Beach.<br /><br />May 1st<br />Tabata Something Else<br />Total: 398<br /><br />May 2nd<br />Perimeter about 2 Mile Run<br />16:21<br /><br />Skinny "Hanson"<br />3 Rnds<br />30 KB Swings (1.5 pood)<br />30 Burpees <br />30 Sit Ups<br />14:16<br /><br /><br /><br /><br />We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. <br />~David Fincher, director of Fight Club, interview with Gavin Smith<br /><br />What have we become? Do a favor to yourself, Kill some CrossFit WODs!!! Fight for more weight, faster times, and better health. Overcome the things in life that you physically thought you never could! Explore everything! <br /><br />Everyday you train, do it like it is your last WOD ever...Trust me, in the end, you will thank me for it! Then, if you do well, go out and buy yourslef sometihng nice, like a Zone friendly dessert!K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-57351684544884775422009-04-24T10:08:00.000-07:002009-04-25T02:21:54.324-07:00Celebs in The StanWe had a few visitors here at work. The Ambassadors of Hollywood came into town, so we took them to the range to shoot for some excitement! Pics to come later...<br /><br /><br />CrossFit Time!<br /><br />April 19th<br />Kettlebell Complex<br /><br />April 20th<br />Squats<br />3-225<br />3-245<br />3-265<br />3-265<br />3-270<br /><br />Ab Complex<br />3 Rnds<br />20 Ab Mat<br />20 Hollow Rocks<br />10 KTE (rock climbing grip)<br />15 sec L sit on Rings<br /><br />April 21st<br />Rest Day<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39y1WmypbYo4hfNg3c07SZtnUubeIYEpELUfMsU3aXDGj8t2Bv8l7hDRJU5RHLdDSyPTjTKPGuQlZXS0fYZK1SQpZxt3j4840wIMaeEDIJslZLKFABJMCGfPKNy5gxRDzC_cyrW2ICXw/s1600-h/P4220233.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39y1WmypbYo4hfNg3c07SZtnUubeIYEpELUfMsU3aXDGj8t2Bv8l7hDRJU5RHLdDSyPTjTKPGuQlZXS0fYZK1SQpZxt3j4840wIMaeEDIJslZLKFABJMCGfPKNy5gxRDzC_cyrW2ICXw/s320/P4220233.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5328315508621391538" /></a><br />April 22nd<br />5 Rnds<br />5 Dead Lift (225#)<br />10 Burpees<br />5 Ring Dips<br /><br />5:09<br /><br /><br /><br /><br /><br /><br />April 23rd<br />5 Rnds<br />Max reps for 1 min. at each station, then 1 min rest=1 rnd. Like FGB but with 3 stations...<br /><br />Push Press (75#)<br />Tire Flip/Jump Through (flip tire, jump into then out of, repeat)<br />Ring Pull ups<br /><br />Score 229<br /><br />April 24th<br />Clean & Jerk<br />5x5 (135#)<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybKyPWCRIbmFYOiJZbcuXCL-u2hLwB0c4axZhVqpjw_uwxju5kTQL9N_JOTQXgoJtMfElpYrxxEc2_xfaGz2JVaXuIwpzofSPKUhI3xV34X1j8uaqFLc-ic4RkpwYpJ4b-wLEDdm0iy4/s1600-h/P4230257.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybKyPWCRIbmFYOiJZbcuXCL-u2hLwB0c4axZhVqpjw_uwxju5kTQL9N_JOTQXgoJtMfElpYrxxEc2_xfaGz2JVaXuIwpzofSPKUhI3xV34X1j8uaqFLc-ic4RkpwYpJ4b-wLEDdm0iy4/s320/P4230257.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5328317168619535138" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFSrghloEv6M3m9AZ09qSx18KJel77rrS94vyVjBCI7KwVHyCsdEY7dt3lHhl1j_qQTr8Yp2jXfiWnOlHxOJqQsIehrkEcmalM7gHjS7kKvgvjfWGo0N18oC79pg_GXBfLNxS6ES50HgU/s1600-h/P4230258.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFSrghloEv6M3m9AZ09qSx18KJel77rrS94vyVjBCI7KwVHyCsdEY7dt3lHhl1j_qQTr8Yp2jXfiWnOlHxOJqQsIehrkEcmalM7gHjS7kKvgvjfWGo0N18oC79pg_GXBfLNxS6ES50HgU/s320/P4230258.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5328318319554394866" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-17928326297191175842009-04-18T11:11:00.000-07:002009-04-18T12:01:53.696-07:00A New Battle...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxw3_HxkKt2xhNA1MraQpD1uzD9B0hqfTvR7w_pP-4tg4S2bZ-i_Dp10HKHe34AEW9IDjXstvPr02EqA8wEPy-StmmFAsEKb-xRVIGNVSA5_p3_o4eAcJ1GAk4xd7oKHNY3d6EPmDD6o/s1600-h/fight460.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 261px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxw3_HxkKt2xhNA1MraQpD1uzD9B0hqfTvR7w_pP-4tg4S2bZ-i_Dp10HKHe34AEW9IDjXstvPr02EqA8wEPy-StmmFAsEKb-xRVIGNVSA5_p3_o4eAcJ1GAk4xd7oKHNY3d6EPmDD6o/s400/fight460.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5326102843902612514" /></a><br /><span style="font-weight:bold;">“When the fight begins within<br />himself, a man's worth something.”<span style="font-style:italic;"></span></span><br />- Robert Browning, 1855 -<br /><br />Here is a run down of April as it has worked out...from here on out, I'm going to try and post every week...we will see how that goes...<br /><br />April 3rd<br />Bench 3 Rnds<br />5-185<br />5-205<br />5-225<br />then...<br /><br />10 rnds<br />12 pull ups<br />12 push ups<br />then...<br /><br />3 rnds<br />15 GHD<br />15 Back Ex.<br /><br />April 6th<br />5 Rnds<br />Dead lift 5 x 275<br />50m walking lunge<br />10 Burpees<br /><br />April 7th<br />AMRAP 20 min<br />15 OHS (75#)<br />10 KTE<br />5 HSPU<br />8 Full + 2 OHS<br /><br />April 10th<br />Bench<br />3-225<br />3-225<br />3-225<br />3-225<br />3-225<br /><br />21-15-9<br />Wall Ball (20#)<br />KB Swing (1.5 pood)<br />Box Jump <br /><br />April 11th<br />Main Site WOD<br />3 Rnds<br />500m Row (subbed SDHP 50-45#)<br />21 Burpees<br />400m Run<br />17:40<br /><br />April 12th<br />MS WOD<br />30 Muscle Ups<br />11:37<br /><br />April 14th<br />MS WOD<br />"DT"<br />5 Rnds (155#)<br />12 DL <br />9 Power Clean (didn't do Hang PC)<br />6 Push Jerk<br />17:31<br /><br />April 16th<br />MS WOD<br />AMRAP 20 mins<br />"Danny"<br />30 Box Jumps<br />20 Push Press (115#)<br />30 Pull Ups (subbed 15 Ring Pull Ups)<br />3 Full + 5 Pulls<br /><br />April 17th<br />Kettlebell Complex Warm up<br />Dead Lift<br />3-285<br />3-315<br />3-315<br />5-335<br />3-315<br /><br />Bench Press<br />5-225<br />5-225<br />5-225<br /><br />April 18th<br />Aussie Qual WOD 1<br />3 Rnds<br />10 Clean/Jerk (135#)<br />15 Ring Dip<br />20 KB Swing (24K)<br />10:49<br /><br />My New Battle, my struggle, my inner and outer fight is now to become more then I ever thought I could be. I am in a situation where altitude is kicking my ass. Every workout, my lungs burn, my muscles gasp for O2, I feel like I'm going hypoxic! Since the decline of my eating and hairy training schedule I have taken a few steps back in my training, but this opportunity, if I choose to take advantage of it, will make me stronger, faster, more powerful in the end. This altitude, the struggle to overcome the lack of O2 my body has grown accustom to over the last 31 years, this will be my New Battle. This will lead me to push myself like I never have before, and in the end will pay huge dividends to the overall athletic ability I am in search of!<br /><br />See Jeremy Thiel's Warrior or Wannabe Post from Tuesday April 14th... I quote "Do you train or live with all of your heart mind and body..... with PASSION?"<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFtw606vLUMQlelDlKQUiKo5tI_zTdPB1zpJxN8FCpN79O6dsCdJ1oKCKKXeNsmlHuVqXJmuW9aZ6nswMyFYE7FmLU9Nvgi9PRRq7ZJKnebk1DzcaydQFe9D-57W80agEJtThOjvDyTSM/s1600-h/passion.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFtw606vLUMQlelDlKQUiKo5tI_zTdPB1zpJxN8FCpN79O6dsCdJ1oKCKKXeNsmlHuVqXJmuW9aZ6nswMyFYE7FmLU9Nvgi9PRRq7ZJKnebk1DzcaydQFe9D-57W80agEJtThOjvDyTSM/s400/passion.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5326108249997779906" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-62465931971071816222009-03-31T04:59:00.000-07:002009-03-31T05:20:14.491-07:00Gettin it done in the Desert...Well, I took about a week off since my last workout. Part of it was to just relax a little and part of it was time, like I had said. Anyway, we have been trapped in the southern middle east en route to our final destination, so it was about time to get some working out done.<br /><br />Tues. Mar. 29th<br />Lynn<br />5 Rounds <br />Max Body Weight Bench<br />Max Pull Ups<br /> <br />Bench 185#<br />15/11/10/9/9<br />Pull Ups<br />28/23/19/19/18<br /><br />Mon. Mar. 30<br />Lay around in Airport for 12 hours.<br /><br />Tues. Mar 31st<br />Squat <br />5-185<br />5-225<br />5-245<br />5-255<br />2-265 then dropper to 3-245<br /><br />Dead Lift<br />5-225<br />5-270<br />5-315<br />5-315<br />5-270<br /><br />Can't wait to get to our final destination to get the CrossFit gym set up so I don't have to workout in gay Air Force gym and have the little Aitman stare at us...Keep up the biceps curls boys! lol...K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-83052519870968604352009-03-26T08:16:00.000-07:002009-03-26T08:29:50.291-07:00Prayer to St. Michael on the eve of deployment.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJ-52JyGXCrZesefzhcSGCBzQxwmhLaktLuqNmLdgNVA8vtUJvL-psj7Zk0040fE5ZdOsE8kFEuKn9ZFF56rmkGa6_yaS0YQoYmDEQm6OEakmVaXqisVNHJKwXwQ8SMMq8CaoQ7XH9Qs/s1600-h/l_710bf6f1227447d7aaf530ecdabffd59.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 95px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJ-52JyGXCrZesefzhcSGCBzQxwmhLaktLuqNmLdgNVA8vtUJvL-psj7Zk0040fE5ZdOsE8kFEuKn9ZFF56rmkGa6_yaS0YQoYmDEQm6OEakmVaXqisVNHJKwXwQ8SMMq8CaoQ7XH9Qs/s200/l_710bf6f1227447d7aaf530ecdabffd59.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5317518361074486146" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwSjmCYAmb21TKQgcGeWu5A6gBjyVMZXfE32NWskPhY2VXvGGv0mMri62cMPuAlnnNOGQMfHSTowoVGeaRJcGbhoJYpUtGUE7m-TeTtjeg3j-O6sNgzS9WckqZBCM0kwHh0vWLV6Z4Yw/s1600-h/l_e5376914c71a43b7bd90ee3a6e0d100b.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 100px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwSjmCYAmb21TKQgcGeWu5A6gBjyVMZXfE32NWskPhY2VXvGGv0mMri62cMPuAlnnNOGQMfHSTowoVGeaRJcGbhoJYpUtGUE7m-TeTtjeg3j-O6sNgzS9WckqZBCM0kwHh0vWLV6Z4Yw/s200/l_e5376914c71a43b7bd90ee3a6e0d100b.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5317518355664741458" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMkXWk4D6BUz_sguuVRWR6G-DcXpcBzG25mhjjuUUY9WSpre_RylmhSMBEeq4LHiRzq_X5dc9n4cEsG5MXZmFWSiGrafbb0ppNiGYUPUKawtnrzplY_1QcfQRcbDZs4ox__mOQc-BFO7g/s1600-h/l_0ac316c338b448e48f4209641b5e5382.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 110px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMkXWk4D6BUz_sguuVRWR6G-DcXpcBzG25mhjjuUUY9WSpre_RylmhSMBEeq4LHiRzq_X5dc9n4cEsG5MXZmFWSiGrafbb0ppNiGYUPUKawtnrzplY_1QcfQRcbDZs4ox__mOQc-BFO7g/s200/l_0ac316c338b448e48f4209641b5e5382.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5317518353047790210" /></a><br /><br /><br />I am not necessarily a "religious" man per say, but I would call myself a "spiritual" person. On the eve of my first deployment I would like to post a prayer that has been written in many languages; Greek, Latin, and English to name a few, and has very deep meaning to me...So deep in fact that the first 2 lines are tattooed on my arm along with an image of St. Michael...<br /><br /><br />Saint Michael the Archangel,<br />defend us in battle;<br />be our protection against the wickedness and snares of the devil.<br />May God rebuke him, we humbly pray:<br />and do thou, O Prince of the heavenly host,<br />by the power of God,<br />thrust into hell Satan and all the evil spirits<br />who prowl about the world seeking the ruin of souls.<br />Amen<br /><br />To all the men and women who are in harms way right now, I pray you all come home safe to your loved ones and get to enjoy a humble life. To all of my fallen brothers and sisters in battle, and those that may fall in the future...go with peace, strength, love, honor, and courage. Know that you have done a great deed sacrificing your life for our nation and that you will never be forgotten in the hearts of all...Be Strong.K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-62879149571744350342009-03-26T05:05:00.000-07:002009-03-26T05:26:28.670-07:00I apologize...Casey and I in Taormina<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwKeXTREhtQwRPJutc9_C0VjnGGGu0UnHAEUXTURtNoialShKOf5JKzWyQp0SdJcvhkNLzcFMVee0FldjSHAcxOyFK9RJHTY16cJPKao-g6yF0Pje94wMF-h3Vs6h2RL0F2PPj2vr69mo/s1600-h/P3200129.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwKeXTREhtQwRPJutc9_C0VjnGGGu0UnHAEUXTURtNoialShKOf5JKzWyQp0SdJcvhkNLzcFMVee0FldjSHAcxOyFK9RJHTY16cJPKao-g6yF0Pje94wMF-h3Vs6h2RL0F2PPj2vr69mo/s400/P3200129.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5317470290445814546" /></a><br /><br />I have been very busy with pre-deployment stuff and have not had time to blog let alone workout or eat right. So here is what I figured out.<br /><br />1) If you stop Zoning for about 10 days you might put on about 10 lbs and feel like absolute crap! I "took a break" from the zone before heading out the door to enjoy some of the things I use to really love. For instance, peanut butter pie, cadbury eggs, and bread/pasta. Although this was fun, it has really set me back in my nutrition and training. I feel pretty crappy and have grown weaker and fatter! <br /><br />2) If you stop a 3 on 1 off schedule and don't do any strength training you might gain 10 lbs and feel like crap! Along with not zoning I have not had the time (really bad excuse) to keep with my workout schedule. This has caused me to lose the edge. When we get settled in in country I should be able to get back to it. We brought 2 sets of bumper, 3 med balls, various kettlebells, 3 barbells, and various pull up attachments. <br /><br />3) If you get 3 infectious diseases put into your body in 1 day you are going to feel like crap for awhile.<br /><br />4) All of this can be fixed so that you don't gain 10 lbs and feel like crap very simply. Embrace the SUCK and just keep plugging away. No matter wheat the schedule, the time, the place, be prepared to go all out whenever you are able too. Train like you fight and never ever quit!<br /><br />Tomorrow I leave for deployment so there might be less and less blogging in the near future. Although I will have a an internet connection not sure how much time I will have to keep up with it. If there is anyone out there who actually reads this, I apologize ahead of time, but I will still be killin it as much as I can and you should too!<br /><br />Sarah showing off in Cefalu<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44ujbHNY_TFGDtN4cUEakmwCaGrwu-icZQCImWVpYdVsXRw1AzmjUqtG9o9BUQPXwBv3CP-Jt619UY6EXsMcQqBg5xe4l3YgUtvLtumY-fhP6OZRAi5EwOYjHhaA0Z4_TKcniJ7ksYL4/s1600-h/P3180161.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44ujbHNY_TFGDtN4cUEakmwCaGrwu-icZQCImWVpYdVsXRw1AzmjUqtG9o9BUQPXwBv3CP-Jt619UY6EXsMcQqBg5xe4l3YgUtvLtumY-fhP6OZRAi5EwOYjHhaA0Z4_TKcniJ7ksYL4/s400/P3180161.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5317470938704140626" /></a><br /><br />Me messin around in the pool!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1fHT4By53tAvf05kd0J4v7RKPRjEh8PowXVIn5RiZhTw4ErCEdKQ-tgaZucSANuh1vIvu5f_TjVrOgslAH_mpIrYLdcfvBeDiUPgjz7SProP_S91ucs3r2JsztKps_fdd3tJh-H3wGU/s1600-h/P3050962.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 347px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1fHT4By53tAvf05kd0J4v7RKPRjEh8PowXVIn5RiZhTw4ErCEdKQ-tgaZucSANuh1vIvu5f_TjVrOgslAH_mpIrYLdcfvBeDiUPgjz7SProP_S91ucs3r2JsztKps_fdd3tJh-H3wGU/s400/P3050962.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5317471518638481410" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-38819030781043741202009-03-11T13:46:00.000-07:002009-03-11T14:24:52.173-07:00The Man Comes Around<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQuytxVsDd9BYLTo5zqn9Et_-8FneJP9Q2J0oQRwQeuG9TI-zD6_l-88vOSMbpSrQ6vaRUo73BECfNGmhP0ag-F2fzwKkHBAdPxCDJ7vNMFhqk4j2zwFnS33GfuO3m6fSJgkKI1rMf2zg/s1600-h/Photo+67.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 176px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQuytxVsDd9BYLTo5zqn9Et_-8FneJP9Q2J0oQRwQeuG9TI-zD6_l-88vOSMbpSrQ6vaRUo73BECfNGmhP0ag-F2fzwKkHBAdPxCDJ7vNMFhqk4j2zwFnS33GfuO3m6fSJgkKI1rMf2zg/s400/Photo+67.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5312043499008570994" /></a><br />"And I heard as it were the noise of thunder<br />One of the four beasts saying come and see and I saw<br />And behold a white horse"...<br /><br />This is CrossFit! We come around like thunder, and people come and watch and they behold the power and are hooked!!!<br /><br />Sun. Mar. 8th<br />Rest Day<br /><br />Mon. Mar. 9th<br />5 mile ruck run in the am with ~55#<br /><br />WOD<br />Complete as many rounds as you can in twenty minutes of:<br />5 Handstand Push-ups<br />10 L Pull-ups<br />15 Steps, Walking Lunge<br /><br />14 full + 1 HSPU <br /><br />Then...<br />CFSB<br />Dead Lifts<br />3-315<br />3-315<br />Working sets<br />3-225<br />2-225<br />3-225<br /><br />Metcon went very well, felt good, awesome ROM on all movements. Nose to ground and full lockout on HSPU, and have bruises on my knees from the lunges! Deads on the other hand, not good. Hammies were really really tight, just worked on form.<br /><br />Tues. Mar. 10th<br />Rest Day...<br /><br />used today as a rest day instead of doing the total cause I have been doing the CrossFit Strength Bias along with Main Site WODs and have no need right now to know my 1RM. <br /><br />Wed. Mar. 11th<br />WOD<br />Complete as many rounds as you can in thirty minutes of:<br />Five pull-ups<br />Five ring dips<br />15 Sit-ups<br /><br />33 Full + 4 pull ups<br /><br />This WOD was pretty killer, my hands are sore and my abs were killing me by like round 5! I did sit ups un-anchored and did chest to knees ROM as to not "cheat" and do crunches. Didn't break up any sets till around 30, then had to break rings dips a little...<br /><br />Thurs. Mar. 12th<br />Rest Day<br /><br />...Whoever is unjust let him be unjust still<br />Whoever is righteous let him be righteous still<br />Whoever is filthy let him be filthy still<br />Listen to the words long written down<br />When the man comes around<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVb4mrHZ9pZ7TbGVhB_2T2D9mYFAAHuAr7I9RKVg0tc7j9r1tqyme3P2xG0DFpLYwSLqyitL2MhfQFVvtKudC-LEH3VkErvdjzOMd9nn2Jtx6aAwFQyquvUUN9o6VXvaHiWdekCj5zscg/s1600-h/americaniv_cm.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 280px; height: 280px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVb4mrHZ9pZ7TbGVhB_2T2D9mYFAAHuAr7I9RKVg0tc7j9r1tqyme3P2xG0DFpLYwSLqyitL2MhfQFVvtKudC-LEH3VkErvdjzOMd9nn2Jtx6aAwFQyquvUUN9o6VXvaHiWdekCj5zscg/s320/americaniv_cm.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5312042966781063746" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-63179640491549890542009-03-07T07:39:00.000-08:002009-03-07T07:51:26.649-08:00Make up Post: Random TrainingSun. Feb. 22nd<br />2 K Row<br />8:27.2<br /><br />CFSB<br />Presses<br />5-135<br />5-155<br />4-165<br /><br />Mon. Feb, 23rd<br /> 5K Ruck Run w/~55#<br />46:10<br /><br />4 sets max<br />Pull ups 10 (w/~55#) then 3 set w/kit ~20# 15/10/10<br />Dips 12 (w/~55#) then 3 set w/kit ~20# 15/12/10<br /><br />Tues. Feb. 24th<br /><br />WOD from the 23rd <br />For time:<br />Row 500 meters<br />115 pound Push press, 21 reps<br />Row 500 meters<br />115 pound Push press, 18 reps<br />Row 500 meters<br />115 pound Push press, 15 reps<br />Row 500 meters<br />115 pound Push press, 12 reps<br /><br />13:19<br /><br />Wed. Feb. 25th. <br />Rest Day<br /><br />Thurs. Feb, 26th<br /><br />Navy PST<br /><br />500 yd Swim 9:33<br />Push ups 91 (2 mins)<br />Sit ups 122 (2 mins)<br />Pull ups 28 (strict)<br />1.5 mile run 12:15 (w/Team)<br /><br />Then we drilled and did not get another workout till...<br /><br />Fri. Mar. 6th<br />FAT Cindy <br />20# weight vest<br /><br />19 full + 4 pull ups<br /><br />Sat. Mar. 7th<br />"Jackie" Mar. 6th WOD<br />6:58<br /><br />CFSB<br />Back Squats<br />3-225<br />3-235<br />3-245<br />2-255<br />3-225K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0tag:blogger.com,1999:blog-5225265893797305652.post-59716937375070207102009-03-06T13:14:00.000-08:002009-03-06T13:45:51.432-08:00To Chuck...Ruck this crap, I'm going home, and I'm taking my ASS with me!!! LOL<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29deJ0OiJksxyaNAz1-8lLPnzUB5yHOyx4UYy23JZKI3c68bz7Tstty8TFe-K_Bv5HQFsooNQ_bimya0Yiuw1q80pnS1NV8A7DcXadA8iqA_q-slPe77r7CuZydW5hr2Y4p29sdmgLY0/s1600-h/us_army_world_war_2_pack_mule_1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 356px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29deJ0OiJksxyaNAz1-8lLPnzUB5yHOyx4UYy23JZKI3c68bz7Tstty8TFe-K_Bv5HQFsooNQ_bimya0Yiuw1q80pnS1NV8A7DcXadA8iqA_q-slPe77r7CuZydW5hr2Y4p29sdmgLY0/s400/us_army_world_war_2_pack_mule_1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5310193712994634706" /></a><br />As a Tribe Called Quest put it...<br /><br />Watch, as I combine all the juice from the mind<br />Heel up, reel up, bring it back, come rewind<br />Powerful impact BOOM! from the cannon<br />Not braggin, try to read my mind just imagine<br />Vo-cab-u-lary's necessary<br />When diggin into my library<br /><br />I'm going to rewind, and come back with a powerful BOOM!<br /><br /><br />I must apologize to myself (cause I'm pretty sure no one else reads this or even cares for that matter)for the last few weeks. We have been extremely busy at work, like 13-15 hour days of drilling and getting our team ready. Some of this has been PT in the am, and not all of that PT has been bad. I have not however been following the main site WODs and have not continued with my "strength bias" WODs that I started. <br /><br />Here is the thing...I am not very good at doing the "group/team" PT sessions that we do at work, even if they are CrossFit "style" workouts. I am a "ME" person when it comes to working out. I like to follow a "routine" (like the main site) and not deviate from that too much in order to log my progress and be able to compare myself to myself (I sound like Austin Powers) and others that post. When we do Ruck runs, group CrossFit "style" circuits, or various other workouts, I get "out of the grove". Put that together with not being able to workout at all for around 5-6 days and I am ALL JACKED UP!!!<br /><br />I feel like crap (in context, still better then most "normal people I'm sure), I have not made any progress, I have nothing "real" to log, and now it will take at least a week to get back into the "grove" again. Not to mention, I do NOT have the discipline at this point to sustain a strict diet on this type of schedule. I am currently watching a CrossFit video on Chastity Slone and here dieting, and now I feel like a failure for not being able to be strict. Anyway, on a side not, no one can be perfect all the time, and I think realizing that, and being able to get back on track is very important...<br /><br />So, with that said, here is the deal. It's time to start over, rewind a few weeks, or maybe a few months, forgive myself, but not forget this "major" F-up in training and eating and get my ass back on track!!!<br /><br />I took my "Cheat" time and now it's time to get back to work. I will still have to be on a slightly modified schedule (we did "Fat Cindy" today, with 20# vest on) and Monday is suppose to be a "rest day" for the Main Site, but I will be training with the team, but other then that it's back to 3 days on 1 day off, and the strength bias integrated into it all.<br /><br />O, and Chuck, if you read all of this, I'm just kidding man, well, kinda...F those ruck runs, they SUCK!!!!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfZm4qRJTzKXZ04sgJlILd1fBKDv9_B7JwISItmy6-QOADyVxhnfhOLq6ySdeAmmdu6-BaJWl0GUvo_5JoNw19JRKYzGBEmg2hcaxDQj0U0Mk3emu12nrnywR-tALJVD-6QAZQJkgEO0/s1600-h/features1.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 360px; height: 264px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfZm4qRJTzKXZ04sgJlILd1fBKDv9_B7JwISItmy6-QOADyVxhnfhOLq6ySdeAmmdu6-BaJWl0GUvo_5JoNw19JRKYzGBEmg2hcaxDQj0U0Mk3emu12nrnywR-tALJVD-6QAZQJkgEO0/s400/features1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5310192767838642882" /></a>K-Valvehttp://www.blogger.com/profile/04555174986714630829noreply@blogger.com0