Drunk, Fly, Cali, Jump! Recap...

Thursday's Cindy PR warrented a celebration! So, since it was a "holiday" (July 4th) the next day, we went out. Nick, Chappy, and I walked our happy (sore) ass across the street and proceeded to get hammered! Well, at least I did, I couldn't tell you what the other 2 did, but they definetly weren't sober. Needless to say, this lead to the 4th being a "rest day". I was the first time in about a month that I really drank, and now I know why my times and my physical transformation have been steadily getting better...Anyway, after that, Saturday the 5th was also a rest day because I spent more then 19 hours flying from Sicily to San Diego CA...now I remember why I hate traveling. 10 hours on a plane, for a single flight, on American (which is much less comfortable then Delta) is enough to make anyone fing crazy! God, all I wanted to do was sleep...so, landed safe and sound, rested and then it was back to training.

Business as usual...

Sunday July 6th

Warm up: 500m Row, 3 rnds 5 pull ups/10 push ups/15 squats

WOD:
7 rnds for time

7 135# Push Press
7 225# Dead Lift
5 45# pull ups

12:30...I just made this one up on a whim. I wanted to go a little heavier, seems to be a kick I have been on lately. the 45# pull ups were much harder then expected and they are something I am going to do much more of. You sacrifice the intenisty of a kipping pull up, but what you lose you fully gain in the "this really fing sucks" category. Combine those with another grip excercise like deads and you have a great forearm workout without even trying! I like this one, look for it again, but with a sub 1o min time!!!

Monday July 7th

After spending all day at Sky Dive arizona in Otay Mesa CA, going through classroom and practical applications of static line jumping, I drove back to base and looked for a WOD. I felt like doing something with a little aerobic capacity building and got away from the weights for today...

Warm up: Stretch

WOD:
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

23:08...All because of the burpees...This WOD sucks! I hate burpees! The row was actually a little bit of a rest. I paced right around 2 mins and little fast as they got slower, but the burpees were just horrible! Imagine a Murph still WOD with burpees instead of push ups? I'm going to think of a great sadistic one very soon. Beware! something like 800m run /50 weighted pulls/ 100 burpees/ 200 SDHP (with like 45#)/800 m run! This one sounds good, might tweak it a little though, that sounds way too rough right now! lol...WEll, rest time, then more static stuff tomorrow, then a beach run for the WOD tomorrow afternoon...Peace out from Cali!

PS...Just want to say congrats to the new Crossfit Games Champions Jason Khalipa (male) and Caity Matter (female). Check out the full results at http://games.crossfit.com

My Better is Better then Your Better!!!

Cindy PR!!

WOD recap...

Tuesday July 1

Tabata Mash Up

Deadlift Men 155#, Women 75#
Jumping Pull Ups (for everyone)

This workout is only 8 minutes....how hard can it be? 20 seconds of Max Deadlift, 10 seconds of rest to move to the Pull Up bars, 20 seconds of Max Pull Ups, 10 seconds of rest to move to the Deadlift. Repeated until each exercise has been completed for eight rounds of 20 seconds.

DL: 11/9/8/9/8/6/7/9 = 67
JPU: 10/9/8/8/8/6/7/8 = 62

Total reps: 129

Cool Down:
Over-Head Squat 45# 3x10
1000m Row 4:15
500m Row 1:54
500m Row 2:10

This Tabata WOD will rock you if you aren't ready for it! Great workout.

Wednesday July 2

Rest Day

Thursday July 3

"Cindy"

NEW PR! 31 Rounds + 5 pull ups...

I have been steadily hitting it hard 3 on 1 off, not really following the HQ site, but rolling through WODs like mad, and even creating some of my own, and it is really paying off! I also have really cut back on drinking, not cut it out, but really cut back. All of my workouts have been improving and I have been setting new PRs left and right. This "Cindy" PR is really one of my favorites because it is right up there with the top of the Crossfitters around the world! I'm not sure what the record is, but I know Dutch has done 32 and he is a F-ing monster! My "Fran" PR is good, but till I get to 2:30 or less I'm not boasting anything... I love "Cindy". It look so easy on paper, and literally will floor you at the end!

One more WOD tomorrow, and then off to Cali on sat. so that will be a day off. I plan on trying to get to Crossfit Coronado as much as possible while I'm out there, and I'm sure Andy and Steve will love to hand me my ass...lol.

Burpee thrusters and "Michael"

June 28th was a rest day, and then back to killin it again!

June 29th
Warmup: 500m Row
Cooldown: 1000m Row

WOD:

13 burpee squat clean thruster (35lbs) dumbbell's
20 pull ups (chest to bar)
13 overhead walking lunges each arm (35lbs)
20 pull ups
3x

Last time I did this in 24+ mins, and this WOD is a good one...I improved my time to a 19:38! I seem to be improving in all of my repeat WODs and I am less sore, and feel as if I can still easily improve in all areas.

June 30th
Warmup: 500m Row...5 pulls/10 pushups/ 15 squats x3

WOD: Michael

Run 800 meters
50 Back Extensions
50 Sit-ups
x3

17:30...Good WOD, first time doing it. I hate 800's, but the only thing I hate more it 800's after any other excercise! So, this WOD was a good one, and the guys liked it too. I think it was a little easier then we have been doing, but it was good to go out and run, and working the lower back and the hamies nice! 1 more then rest day again! Thank God!!!

Video from Siracusa

Siracusa Lido, and rock jumping!

Most of my week consisted of the same old crap. Indoc. Although, I did finally get over toe the Unit and got part of the check in process rolling. I found oout I'm headed to San Diego next week for static line jump school for a week and hope to get free fall too. And also found out it doesn't look like I'm "deploying" till around March of 2010, but that could change. For now I will be here throughout Europe training and going to schools.

Hinder played a free concert on Thursday night here on base in Midtown. It was pretty cool. I went with a few buddies, seeing as it was right near our rooms, so we wouldn't have been able to sleep anyway! I knew 2 songs, they are pretty good though, change of pace around here. Friday I went to the Unit for some paperwork and got my first taste of being the "new kid". I love when people bring you tools you have never seen before and ask you what they are (knowing you don't know). Then tell you to go look it it and get back to them. Well, after hunting down a computer, which "cost" 3 more "name game" tools to use, and about an hour and a half of struggling, we got all 5 tools, and could finally be on our way...fun:)

Yesterday was cool. We took a road trip (about an hour) south to Siracusa (Syracuse in english) to a Lido (beach) where there were rocks to go cliff jumping. I was pretty sweet. I got some good picks and video I'm going to post with my waterproof camera. I workout out well, I just swam out to the rocks with it and took pics of the guys jumping off and what not. Very Cool! And I also go my first taste of the European style at the beach. Speedos, Speedos, Speedos for the guys, and Thongs, Thongs, Thongs for the girls! I must say, 99% of the Sicilians are skinny and can wear those types of bathing suits. It would never fly in the US. Americans are too white and out of shape to pull it off! Every women here has the perfect butt and pretty much every guy has abs!

We swam in the Mediterranean, cliff jumped, layed out to "bronze", and watch "soccer volleyball" all day. It was a very relaxing time and was much better then hanging out on the base all day. I'll definetly have to take family and friends to one of the Lido's if it's nice out when you guys come visit! Just be prepared for very little clothing and some very tan skin!!!

I fit right in! Especially when I get my speedo!! :)

Week in Review...

Tuesday was another rest day for working out. We took 2 days this week because our sceduale tuesday went way late. Wednesday was a great day though. decided to do more of a strength/core block for this week. it went as follows.

Wednesday June 25th.

Warmup: 500m row

WOD: Lynne...
5 Rounds
Body Weight Bench (185#)
Pullups
Max reps of each...we did not rest between bench and pulls.

Rnd 1: BWB...22/Pulls...30
Rnd 2: 15/27
Rnd 3: 11/22
Rnd 4: 13/25
Rnd 5: 11/22

The first set was a new PR for me in this WOD. Last time I did it I did 18/23 for my first set, so it was a huge improvement! Very taxing WOD though, even though it is not timed. I was sore for days...

Thursday June 26th.

Warmup: 500m row

WOD:
5 Rounds
25 Kettle Bell Swings (55#)
25 Back Extensions
25 Situps (used incline, no Glute Ham Machine)
25 Knees to Elbows

27:15! This WOD was a smoker! God, I really did not think it would be sooo hard. My buddy Nick wanted to "work abs" and I found this WOD and trust me, it really, really worked abs! I'm still sore today! I am going to definetly make this a part of my routine, but will be using the GHD for the extentions and situps whenever I can. Killer midline stabilization WOD!

Friday June 27th.

Warmup: 500m Row 3rnds 5 pulls/10 pushups/15 squats
Cooldown: 5 Turkish getups (eachside) 30#/1000m row
WOD:
"Ulysses" (given by Nick after the workout)
15-9-6
135# Thrusters
225# Deadlifts
Burpees

10:23. Every second of it was a grueling struggle to move the heavy weight as fast as possible and still keep control without totally "bonking"! I love doing timed WODs with heavy weight every once in awhile to remind myself I am totally human, and have so much more strength/muscle endurence combination training to work on and develope. Most of the WODs don't go really heavy, but when they do, they are killer. We are in the process of developing a few and naming them after Greek and Roman mythological Gods or people, seeing whe are in the area around which most of this thought was developed...they should be some fun ones, hope everyone tries them!