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.
10 Components of Complete Fitness
CrossFit workouts train your body in all 10 of these components of complete fitness: Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen. Stamina- The ability of the body to process, store, deliver, and utilize energy. Strength- The ability of a muscular unit, or combo of muscular units to apply force. Flexibility- The ability of maximizing range of motion at a given joint. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time. Speed- The ability to minimize the time cycle of a repeated movement. Agility- The ability to minimize transition time between one movement pattern to another. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base. Accuracy- The ability to control movement in a given direction or at a given intensity.
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.
Tues. Mar. 29th Lynn 5 Rounds Max Body Weight Bench Max Pull Ups
Bench 185# 15/11/10/9/9 Pull Ups 28/23/19/19/18
Mon. Mar. 30 Lay around in Airport for 12 hours.
Tues. Mar 31st Squat 5-185 5-225 5-245 5-255 2-265 then dropper to 3-245
Dead Lift 5-225 5-270 5-315 5-315 5-270
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...
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...
Saint Michael the Archangel, defend us in battle; be our protection against the wickedness and snares of the devil. May God rebuke him, we humbly pray: and do thou, O Prince of the heavenly host, by the power of God, thrust into hell Satan and all the evil spirits who prowl about the world seeking the ruin of souls. Amen
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.
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.
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!
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.
3) If you get 3 infectious diseases put into your body in 1 day you are going to feel like crap for awhile.
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!
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!
"And I heard as it were the noise of thunder One of the four beasts saying come and see and I saw And behold a white horse"...
This is CrossFit! We come around like thunder, and people come and watch and they behold the power and are hooked!!!
Sun. Mar. 8th Rest Day
Mon. Mar. 9th 5 mile ruck run in the am with ~55#
WOD Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge
14 full + 1 HSPU
Then... CFSB Dead Lifts 3-315 3-315 Working sets 3-225 2-225 3-225
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.
Tues. Mar. 10th Rest Day...
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.
Wed. Mar. 11th WOD Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups
33 Full + 4 pull ups
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...
Thurs. Mar. 12th Rest Day
...Whoever is unjust let him be unjust still Whoever is righteous let him be righteous still Whoever is filthy let him be filthy still Listen to the words long written down When the man comes around
Watch, as I combine all the juice from the mind Heel up, reel up, bring it back, come rewind Powerful impact BOOM! from the cannon Not braggin, try to read my mind just imagine Vo-cab-u-lary's necessary When diggin into my library
I'm going to rewind, and come back with a powerful BOOM!
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.
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!!!
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...
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!!!
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.
O, and Chuck, if you read all of this, I'm just kidding man, well, kinda...F those ruck runs, they SUCK!!!!
The title for this blog came from the book/movie "Fight Club", seemingly about the struggles of breaking free from this mediocracy, sheep mentality of a life most people have become accustom too...Here is what I have to say about that S@%T!!!
DO Something About It!!!! CROSSFIT
I have come full circle in my CrossFit thinking. I'll admit, in the beginning it was all about me. My times, My weights, My performance...and don't get me wrong, it has everything to do with making ME better. I have come to realize though, that by making myself better, I will be more capable of making OTHERS better.
CrossFit, initially starts out as a performance enhancing functional fitness program. I hate to use the word program, as it's much more of a community of determined people who are willing to make themselves better one step at a time. Anyway, when people look at CrossFit from the outside in, they see this "crazy", really hard workout thing that will kill them and is way too hard for most people to do.
It is totally not like that. I have been to a number of CrossFit Boxes and in every one of them there are a few guys who are awesome athletes and kill the WOD and bring huge amounts of intensity to the Box. Although, what I have noticed is that there are actually more mom's, wives, older men/women, corporate people, kids, and even elderly (over 70) then there are athletes. This community is the most amazing community when it comes to catering to EVERYONE!
I have seen, read, and listened to more "confessions" from CrossFitters about losing weight (lots of weight), feeling more healthy, or getting their 1st pull up! This community is made up of individuals who are go getting, no holds barred, committed, kick ass people who really love life.
It is not just a "fitness program" that a Globo Gym tries to rip you off with. CrossFit is a lifestyle of bettering oneself physically, mentally, and emotionally. It starts with the physical WOD and probably you as a big glob of crap on the ground after. Then the next WOD, then all of the sudden you feel yourself getting strong, see the results on the scale, and notice how much better you feel emotionally.
CrossFit is not a weight loss program. It's not psychologist session. It's not a "weight lifting program". CrossFit is a (by definition) constantly varied combination of functional movements, performed at high intensity across broad time and modal domains. We specify in not specifying in general all inclusive fitness...That's the version that most people don't really understand in the beginning...
CrossFit, however, is also and weight loss program, a fun place to "workout", a better health/better emotional felling place, a goal getting, WOD killing, mac loving, burpee doing, bloody hand getting, amazing community of people. CrossFit is soo many more things, and to each individual, possibly something different.
CrossFit starts out as something most people are afraid of and only "elite" athletes can do. If that's what you think, then you are totally wrong, and should look more deeply into this community.
I have drank the Koolade and people have even gone as far as to say I bathe in it, or that I am obsessed with it. And I'd suffice to say they are pretty much correct in that, by way of CrossFit I have become a better, stronger, healthier person and am on a quest to make others see and feel what I have. We have been called a "movement" or a "cult" by those in the fitness industry that don't understand how to make people better people, and only want to make a quick buck on fade fitness programs or machines.
I am here to say, this is a movement, and my be semi-cultish, and that we are here, as a whole, to not make a quick buck, but to, in the words of Coach Glassman, "not be satisfied with anything less then total domination of the fitness industry." While this quest goes forward so do the number of people out there who get strong, lose weight, feel more heathy, and even some who will become "elite" athletes.
But, as I hope you either understand, or will come to understand, CrossFit is not just a "Fire Breathing", kill yourself, balls to the wall workout scheme that only athletic people can do. This thing, this community of astonishing people is something that everyone can do in some way shape or form. It has something to offer (not just physical) to everyone, not matter your background or goals. It is not something to be "afraid" to try, and I know more and more people will come to see that and understand what WE (CrossFit) is about above and beyond the WOD.
I myself will continue to forge a new me, and transform myself into the best overall fitness monster that I can, who is knowledgeable in this "movement", not to try and scare none athletic individuals away, but to make them see and know that I will do anything to help them improve their lives and well being through this thing we call CrossFit...
Wed. Feb. 18th WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
19 Rnds
Thurs. Feb 19th WOD 50 Ring Dips 400m Run 50 Push ups 400m Run 50 HSPU 400m Run
29:38...HSPU Suck!
Fri. Feb. 20th Rest Day
Sat. Feb 21st WOD "Joshie"
34:42
CFSB Front Squat 5-135 5-175 5-200 PR
should have started heavier, but till a PR, never done 3x5 before...
