Celebs in The Stan

We 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...


CrossFit Time!

April 19th
Kettlebell Complex

April 20th
Squats
3-225
3-245
3-265
3-265
3-270

Ab Complex
3 Rnds
20 Ab Mat
20 Hollow Rocks
10 KTE (rock climbing grip)
15 sec L sit on Rings

April 21st
Rest Day

April 22nd
5 Rnds
5 Dead Lift (225#)
10 Burpees
5 Ring Dips

5:09






April 23rd
5 Rnds
Max reps for 1 min. at each station, then 1 min rest=1 rnd. Like FGB but with 3 stations...

Push Press (75#)
Tire Flip/Jump Through (flip tire, jump into then out of, repeat)
Ring Pull ups

Score 229

April 24th
Clean & Jerk
5x5 (135#)

A New Battle...

“When the fight begins within
himself, a man's worth something.”
- Robert Browning, 1855 -

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...

April 3rd
Bench 3 Rnds
5-185
5-205
5-225
then...

10 rnds
12 pull ups
12 push ups
then...

3 rnds
15 GHD
15 Back Ex.

April 6th
5 Rnds
Dead lift 5 x 275
50m walking lunge
10 Burpees

April 7th
AMRAP 20 min
15 OHS (75#)
10 KTE
5 HSPU
8 Full + 2 OHS

April 10th
Bench
3-225
3-225
3-225
3-225
3-225

21-15-9
Wall Ball (20#)
KB Swing (1.5 pood)
Box Jump

April 11th
Main Site WOD
3 Rnds
500m Row (subbed SDHP 50-45#)
21 Burpees
400m Run
17:40

April 12th
MS WOD
30 Muscle Ups
11:37

April 14th
MS WOD
"DT"
5 Rnds (155#)
12 DL
9 Power Clean (didn't do Hang PC)
6 Push Jerk
17:31

April 16th
MS WOD
AMRAP 20 mins
"Danny"
30 Box Jumps
20 Push Press (115#)
30 Pull Ups (subbed 15 Ring Pull Ups)
3 Full + 5 Pulls

April 17th
Kettlebell Complex Warm up
Dead Lift
3-285
3-315
3-315
5-335
3-315

Bench Press
5-225
5-225
5-225

April 18th
Aussie Qual WOD 1
3 Rnds
10 Clean/Jerk (135#)
15 Ring Dip
20 KB Swing (24K)
10:49

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!

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?"

Gettin 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.

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...

Prayer to St. Michael on the eve of deployment.

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 apologize...

Casey and I in Taormina



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!

Sarah showing off in Cefalu


Me messin around in the pool!

The Man Comes Around

"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

Make up Post: Random Training

Sun. Feb. 22nd
2 K Row
8:27.2

CFSB
Presses
5-135
5-155
4-165

Mon. Feb, 23rd
5K Ruck Run w/~55#
46:10

4 sets max
Pull ups 10 (w/~55#) then 3 set w/kit ~20# 15/10/10
Dips 12 (w/~55#) then 3 set w/kit ~20# 15/12/10

Tues. Feb. 24th

WOD from the 23rd
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

13:19

Wed. Feb. 25th.
Rest Day

Thurs. Feb, 26th

Navy PST

500 yd Swim 9:33
Push ups 91 (2 mins)
Sit ups 122 (2 mins)
Pull ups 28 (strict)
1.5 mile run 12:15 (w/Team)

Then we drilled and did not get another workout till...

Fri. Mar. 6th
FAT Cindy
20# weight vest

19 full + 4 pull ups

Sat. Mar. 7th
"Jackie" Mar. 6th WOD
6:58

CFSB
Back Squats
3-225
3-235
3-245
2-255
3-225