Tell Me...

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.

~Vince Lombardi~

CF is my Life. Live it in Victory!

Sorry 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. :)




Oh Thanks! After my three weeks of CF with you I get ZERO credit on your BLOG... huh!
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!!!
I want my OSCAR!!! GIVE ME!!!

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!

I am laughing as I write this... but honestly I do deserve some CF LOVE!!! COME ON BABY!!!

But... YOU just "fueled my fire" to fuck you up.... (LOL) in a WOD next time we meet! HA HA

LOVE YA!! xoxo

Glad I could motivate you...xoxo

Finally...

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...

Aug.

2nd: "JT" 10:30
9th: DL PR 425#
10th: Bench 245x3
11th: Squats 305# (tied PR)
24th: "Cindy" 20 + 5 (I posted this to prove everyone has bad days, first time ever below 25!!!)



Sep. 1st
6 Rnds
Barbell Complex (95#)
25m Hill Sprints
then...

4 Rnds
Scotty Bobs x5 (25# DB)
Overhead Lunge x6
Slasher x5 (ea side, 1 pood)
Halo x10 (1 pood)
then...

Hill to Flat Sprints x5 (~100m)

Sep. 2nd
5 Rnds (2 min/ea)
Row
Step Ups/Press (45# Bar)

Ab Complex
3 Rnds
10 Ankles to Bar
20 Hollow Rocks
10 Russian Twists (45#)

Seo. 3rd
Tabata
Push Jerk (95#)
Double Unders

Sep 4th
Squat Clean
3-185#
3-205#
3-210#
1-215#
1-225# (missedx2)
1-225# PR!!!

Sep. 5th-6th
Rest Day

Sep. 7th
Military Athlete workout
SHE'S TWISTED, BUT KINDA HOT TOO

Obj: Work Capacity

Warm up: 5 Rounds - wearing body armor or 25# weight vest
Run 200m
30x Step Ups (15x each leg)

Training:

(1) 25-20-15-10-5 for time (wearing body armor or 25# weight vest)
Burpees
Swings x2 @ 24kg Kettlebell or 55# dumbbell
Weighted Situps with 25# plate

Sep. 8th-13th
Vacation

Sep. 14th
Diane
6:09
then...

6 Rnds
8x Back Sqauts (115#)
50 Step Ups
30 Secs. Rest
then...

10x Russian Twists (45#)
10 x Full Sit Ups (from shoulder blades on ground to touching toes w/straight legs)
Shawn Special

Sep. 15th
Warm Up then...

Front Squat
3-185
3-190
3-205
3-210
3-215

Ab Complex
10x Wipers (135#)
10x Full Sit Ups
40 Sec. Front Bridge
10 Hollow Rocks

Sep. 16th-21st
Wisdom tooth extraction and dry socket

Sep. 22nd
AMRAP 15 mins.
5x Dead Lifts (225#)
5x HSPU
5x KB Swings (2 pood)
9 full+5

Sep. 23rd
Uber "Lynne"
BW:180#

Bench: 16/14/11/9/9
Pull Ups: 30/25/20/20/20
Squat: 11/11/11/11/12
Finally figured out the Butterfly Kip! Sweet Baby!!!

Sep. 24th (CF VB WOD)
3 Rnds
400m Row
400m Run
10:50

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.




CF is my soul!!!

How 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...

The presumed assumption of complacency is fatal. With an adaptive nature, overcome ALL!

July 22nd
Rest Day

July 23rd
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:36...3 min improvement

July 24th
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Used 190#, and strict pull ups.
18/15
13/16
11/12
9/11
10/11

July 25th
WOD
AMRAP 20 mins:
10 Wall Ball
10 Straight leg Ab mat
10 Straight leg dead litfs (45#)
17 Full+15 reps
then...
5 rnds
5 20ft rope slams
1 rope climb
10 box jumps
5:32

July 26th
Rest Day

July 27th
WOD
30 Wall Ball
300m Row
30 Box Jumps
30 KB Swings (1.5 pood)
30 DB Press (25#)
30 Dead Lift (225#)
7:47

July 28th
WOD
19 Squat cleans (155#)
38 Feet to bar
38 Box jump
19 Thrusters (135#)
8 Muscle ups
38 Burpees
20 Double unders
75 steps Walking lung with 35# plate over head
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...

July 29th
Rest Day

July 30th
WOD
Squats
3-225#
3-225#
3-245#
3-265#
3-265#
1-285#
1-295# PR
1-305# PR
First time over 300# on a "real" below 90 squat!


July 31st
Rest Day

Final Rankings amongst CrossFit Games competitors.

Little late, but here are the rest of the rankings for the CrossFit Games athletes and where I fit in...

Fight Gone Bad: 43rd
Press: 13th
Grace: 38th
Diane: 9th
Squat: 36th
Pull ups: 28th, but never done kipping for a PR, so this is strict.


So, with everything added up and averaged out, (minus snatch) I rank at 24.72...not too bad.

Life's Struggle will only teach you to be stronger...

...I am intelligent enough to adapt, disciplined enough to achieve, and strong enough to persevere. Are you?

Training

June 28th
Military Athlete
<< 2009-06-26 >>

FARAH FAWCET

Obj: Work Capacity

Warm up: 15-10-5
Burpee Pullup Combo (burpee under pullup bar, on jump, catch bar and do pull up)
Dumbbell Push Press @ 25#

Training:

(1) 30-20-10 for time
Dead Lift @ 185# (dead stop, no bouncing!)
Push Press @ 95#

***** Rest 5 Minutes *****

(2) 10 Rounds
30 seconds Jingle Jangles in Kit
30 Seconds Rest

(3) 5 Rounds
3x Keg Lift @ 80# Sandbag
20m Dumbbell Crawl
Rope Climb
HUG - Hip Mobility Drill

June 29th
Military Athlete
MIKE S.

Obj: Strength

Warm up: 4 Rounds
Barbell Complex (85, 95, 105, 115)
HAM - Hip Mobility Drill

Training:

(1) Work up to 1 Rep Max Squat Clean + Push Press
165#/185#/200#/205#/210#/215# (missed press)

(2) 5 Rounds
2x Squat Clean + Push Press @ 85% of your 1 Rep Max (used 175#)
5x Shoulder Scarecrow

(3) 5 Rounds
6x Bench Press (Increase Load each round until 6x is hard, but doable)
185#/205#/225#x3 205#x3/205#/205#
Rope Climb
SAM - Shoulder Mobility Drill

(4) 5 Rounds
16x Walking Lunge Steps (8x each leg) holding 20kg kettlebells or 45# dumbbells (Used 50# DBs)
8x Jumping lunges each leg
10x Weighted Sit up @ 45#

June 30th
1000m Row 4:16

6 Rnds
400m Run
50 Step-ups (20" Box/20# vest)

1000m Row 4:24

July 1st
Rest Day

July 2nd
Rest Day

July 3rd
Military Athlete
<< 2009-07-03 >>

MARC SMALL * JEREMY BESSA * DAVE HURT * TIM DAVIS * EMAN

Obj: Work Capacity

Warm up: 250 Stepups @ 40#

Training:

(1) 5 Rounds for Time
Run 400m
10x Mr. Spectacular @ 16kg
Rope Climb

(2) 6 Rounds
5x Pull ups @ 25#
10x Back Extensions holding 45# dumbbell
10x Weighted Situp @ 65#
60 second ab bridge complex

July 4th
Rest Day

July 5th
Shoulder Press Warm up
3x135/155/155/165/165

KB Complex x 2
L Sits
Ab Complex
Hollow Rocks 20/20/15/10
KTE 10/10/10/10

July 6th-July 10th

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...

July 11th
KB Complex
L Sits
5 min step-ups (20# vest)
50 Air Squats

July 12th
Perimeter Trail Run 16:14 (~2 miles) Previous time 17:30
Military Athlete
<< 2009-07-10 >>

THE HORRENDOUS

Obj: Stamina, gym based

Warm up: 15-10-5
Burpee Pullup Combo
Dumbbell Push Press # 2x 25# dumbbells

Training:

(1) 15 Rounds
30x Stepups @ 25#
5x Pull ups (strict)
10x Push ups
15x Swings @ 24kg or 55# dumbbell
30 seconds rest

July 13th
CrossFit Main Site WOD
Thrusters
3-135
3-155
3-165
3-175
1-195
1-225 (miss)
1-205 PR

500m Row 1:45
3 Rnds Ab Complex
20 Hollow Rocks
10 KTE
10 Sit ups (45#)

July 14th-15th
Rest Day

July 16th
Military Athlete
<< 2009-07-14 >>

LIFE IS TOO SHORT TO BE LITTLE

Obj: Work Capacity

Warm up: Row 2500m or run 1.5 miles (Row 10:07)

Training:

(1) 8 Rounds
10x Ankles-to-Bar
15x Swings @ 32kg kettlebell or 70# dumbbell
10x Seated Russian Twist @ 35# (20x Total)
20m Dumbbell Crawl @ 55#
29:40

July 17th
4 Rnds
400m Run
50 Air Squats
12:03

6x100m Sprints

July 18th-19th
Rest Day

July 20th
Filthy 50
25:40

July 21st
Dead Lifts
3-315#
3-365#
3-375#
3x385# PR
1x 405# Tied PR
1x 415# PR
1x 420# PR!!!
1x 430# miss

Bench Press
5 Sets x3
225#/245#/265#x1, 245#x2/255#/ 245#