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!!!