What a long strange trip it's been...

CrossFit Pull Up hands!



June 9th
Military Athlete
GOD BLESS JOHNNY CASH

Obj: Work Capacity

Warm up: 5 Rounds
Mini Leg Blaster
5x Scotty Bob @ 25# dumbbells
HUG - Hip Mobility Drill

Mini Leg Blaster = 10x Air squats + 10x in place lunges (5x each leg) +
10x jumping lunges (5x each leg) + 5x squat jumps

Training:

(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds (Use same load as 5/21/09)

1x Barbell Complex = 6 reps each of:
Dead lift
Bent over row
Hang power clean
Front squat
Push Press
Back Squat

(2) 8 Rounds
10x Weigted situps @ 45#
10x Back Extensions
10x Seated Russian Twists @ 25#
30 sec overhead slosh pipe hold

June 10th
CrossFit Main Site WOD

Squat
3-225
3-235
3-245
3-255
3-260
3-265
3-245

I'm having a problem "sticking" from below 90 to about 80 degrees. I think I need to engage my posterior chain more. I'm going to do some squat research...

June 11th
CrossFit Main Site WOD

AMRAP 20 mins
Hang Clean x 15 (115#)
Ring Dip x 12
Sit Up x 21

7 full + 13 reps

June 12th
Rest Day

June 13th
Rest Day

June 14th
Rest Day

June 15th
Military Athlete
WIDGET ENVY

Obj: Stamina

Training:

(1) 400 yards "Rob Shauls" @ 65# (38:42)

(2) 5 Rounds
8x Pull Ups
20x GHD Situps

June 16th
Rest Day

June 17th
Rocky Mtn Reg. WOD #1

3 Rnds
Deads x 8 (315#)
400m Run

6:19

Ab Section of Mil. Athlete June 17th
5 Rounds
10x Ankles to Bar
10x Back Extension
5x Sandbag half moons @ 45#
10x Weighted Situp @ 45#

June 18th
CrossFit Main Site WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

13:30

June 19th
CrossFit Main Site WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

5 Rnds

June 20th
Rest Day

June 21st
Rest Day

June 22nd
Rest Day

June 23rd
Self-Program

10 Rnds
5 Pull Ups
10 Burpees
15 Lunges (20# ea)

5 min. Set-ups

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

2 min. Step-ups (40# ea)

June 24th
Self-Program

5 Rnds
10 Deads (225#) (no bounce)
10 HSPU
10 KB Swings (50#)

5 min. Step Up

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

5 min Step Up

June 25th
Self-Program

10 Rnds (1 min. Rest between Rnds)

100m Row
10 Pull Ups
10 Dips

1-:57
2-:57
3-1:06
4-1:12
5-1:19
6-1:21
7-1:19
8-1:23
9-1:15
10-1:14

June 26th
Rest Day

June 27th
Rest Day

Post this about 2 weeks ago in the shop...I can not take credit for the quote, but put together the artwork...Think about it...

I know, I know

I have not posted in forever, but I will this weekend...been lazy with it...

Know and understand ones-self

Humility

Hu*mil"i*ty\, n.; pl. Humilities. [OE. humilite, OF. humilit['e], humelit['e], F. humilit['e], fr. L. humiliatis. See Humble.]
1. The state or quality of being humble; freedom from pride and arrogance; lowliness of mind; a modest estimate of one's own worth; a sense of one's own unworthiness through imperfection and sinfulness; self-abasement; humbleness

1hum·ble
Pronunciation:
\ˈhəm-bəl also chiefly Southern ˈəm-\
Function:
adjective

1: not proud or haughty : not arrogant or assertive
2: reflecting, expressing, or offered in a spirit of deference or submission ~a humble apology~
3 a: ranking low in a hierarchy or scale

I just received the CrossFit movie, "Every Second Counts." This is a must watch for anyone who is into fitness. Especially fitness on an intense level. It shows a behind the scenes look at 5 athletes in their preparation for the 2008 Games. It is a very emotional, educational, and motivational movie.

So, you are probably wondering why I started this blog with the definition on "humility" and "humble"? There are a few reasons for this...the first being, watching OPT in this movie shows me how humble someone can be with the most amazing amount of intensity maybe ever seen. Second, I have finally gotten to a point in my life where my "attitude" has taken a back set and I can honestly say the arrogance I use to have is subsiding. I wouldn't say it is gone, per say, but I think you need a little bit of arrogance to survive. CrossFit itself "teaches" a slight arrogant attitude in that you are always competing against yourself and others, but at the same time it humbles you. And I'm not really talking about it kicking your ass and putting you in your place, but that helps.

Find yourself, remember where you come from, understand that no matter how much of an attitude you have, humility is the key. Use your arrogance to motivate you when it is needed, if it is needed. Find your humility and use that to help, and teach others.

June 1st
Military Athlete
SPEARMINT

Obj: Work Capacity

Warm up: 3 Rounds
10x Goblet Squats @ 20kg
15x Swings @ 20kg
30/5/30 Sean Special (30 sec side bridge, 5 pushups, 30 sec side bridge)

Training:

(1) 5 Rounds
8x Front Squat @ 115#
2 min step up, unweighted
30 sec. rest

(2) 5 Rounds
8x Power Clean @ 115
Run 400m
30 sec. rest

June 2nd
Military Athlete
YOU FUCKIN' DISAPPOINT ME

Obj: Work Capacity

Warm up: 5 Rounds
10x Goblet Squat @ 12kg or 25# dumbbell
8x Push ups

Training:

(1) 6 Rounds for Time (25:13)
5x Curtis P @ 95#
15ft Rope Climb
10x GHD Situps
5x Scotty Bob @ 25# dumbbells
Run 200m

(2) 3 Rounds
HUG - Hip Mobility Drill
10x Back Extension

June 3rd
CSMS WOD
800m
40 "L" Pull Ups
800m
40 Strict Pull Ups
800m
40 Kipping Pull Ups

22:12

June 4th
Rest Day

June 5th
CSMS WOD
Dead Lifts
1-315
1-345
1-365
1-375
1-395
1-410 (Miss)
1-405 (Miss)

400#s is still alluding me, but my strength is steadily increasing across the board, and soon enough 420+ will be possible...I WILL NOT STOP!

June 6th
CSMS WOD
"Lynne" BW 180#
Bench: 18/14/13/10/10
Pull Ups: 25/20/21/17/20

Warmed up with a 2k Row: 7:33...Last 2K was in 8:27...Huge improvement, and I have not rowed since Feb. 22nd. It's obvious my over-all work capacity has increased even without sport specific training.

June 7th
Unscheduled Rest Day

June 8th
Rest Day

The winds of adversity are merely the breath of past warriors culling the weak from the strong!

"Culling"
Wikipedia:
Culling is the process of removing animals from a group based on specific criteria. This is done in order to either reinforce certain desirable characteristics or to remove certain undesirable characteristics from the group.

Dictionary:
cull |kəl|
verb [ trans. ] (usu. be culled)
select from a large quantity; obtain from a variety of sources : anecdotes culled from Greek and Roman history.
• reduce the population of (a wild animal) by selective slaughter : he sees culling deer as a necessity | [as n. ] ( culling) kangaroo culling.
• send (an inferior or surplus animal on a farm) to be slaughtered.
• poetic/literary pick (flowers or fruit) : [as adj. ] ( culled) fresh culled daffodils.
noun
a selective slaughter of wild animals.
• [usu. as adj. ] an inferior or surplus livestock animal selected for killing : a cull cow.

The process of "culling" seems like a horrible and crude process, but is very realistic in life. Maybe not to the extreme of slaughtering animals, but definitely in the "weeding" out process of such things as athletics. Take for example, Wikipedia's version: "the process of removing animals from a group based on specific criteria." Is that not what is going on at the CrossFit Qualifiers? In the Olympic trials, or any playoff situation leading to the championship game?

Every day we "athletes" in this "sport of fitness" that has become CrossFit (or Military athlete, or whatever program you may follow) attack our workouts with a vigor not seen in normal everyday activities, and maybe not even seen in professional sports! We do this to become better, more fit, fast, stronger, more powerful, and less likely (when the time comes for a competition) to be "culled".

For some it's just an attempt to be better then they were yesterday, for others (like us military types on the front lines) it is an attempt to increase our over-all fitness and work capacity in order to hopefully (barring a huge mishap) extend our lifeline. The winds of adversity blow everyday, whether it be in our next workout, or our next mission, but the better prepared we are physically, mentally, and emotionally, the less likely we are to be "culled" out.

Whatever it might be you are faced with, attack it. CrossFit has taught me to go balls out, even when shit hurts really bad, find a way to finish, because in the end, pushing yourself to the limit won't kill you. I might just give you the edge you need to continue on, in a workout, a qualifying heat, or in life...

"Adversity is like a flame; it melts the weak, but tempers the strong." ~Thorin~ (Title quote by Thorin also)

May 27th

REMEMBER

Obj: Work Capacity

Warm up: 10 minute Sandbag get up @ 80# or Turkish Getup @ 25#

Training:

(1) 5 Rounds (Time-ave...1:19 ea)
300m Shuttle every 2 min 30 seconds

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

(2) 13 Rounds (Burpees-11/11/11/10/10/10/10/10/10/9/9/9/10)
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp # 45#
10x Russian Twist @ 25# (20x total)
10x Back Extension
HUG - Hip Mobility Drill

May 28th
CFMS WOD
Thrusters
1-155
1-165
1-175
1-185
1-195
1-185
1-190
Could have done more here but had no rack, so power cleaning the weight every time got to me a little.

May 29th
TEMPLE SQUARE

Obj: Strength

Warm up:

10-9-8-7-6-5-4-3--2-1
Squat Jump
Bench Press @ 115#
Romanian Dead Lift @ 20kg Kettle bell

Training:

(1) 8 Rounds (Clean weight-135/145/150/155/160/165/170/175)
3x Squat Clean (increase load each round until 3x is hard, but doable)
30 second plank walk up
Frog Stretch

(2) 6 Rounds
Sandbag Double Eagle @ 80# Sandbag or 8x Goblet Squats @ 24kg + 6x Jingle Jangle
5x Weighted Pull ups @ 15#
10x Weighted Dips @ 15#
5x Shoulder Dislocates

May 30th
Rest Day

May 31st
Rest Day

After this 4 day stint of training I decided (after waking up on the 30th sore) that 2 days of rest were needed. Push yourself as hard as you can, but make sure you are giving your body proper rest. Listen your what your body needs, sometimes it's more advantageous to take an extra rest day and come back super hard! Be smart about your training.

How much of your heart are you willing to give?

In the desert
I saw a creature, naked, bestial,
who, squatting upon the ground,
Held his heart in his hands,
And ate of it.
I said, "Is it good, friend?"
"It is bitter -- bitter," he answered;
"But I like it
Because it is bitter,
And because it is my heart."

Stephen Crane, The Black Riders



Fri. May 22nd
Military Athlete Workout
THE ECLIPSE

Obj: Strength Maintenance

Warm up: 5 Rounds
Mini Leg Blaster
SAM - Shoulder Mobility Drill

1x Mini Leg Blaster =
10x air squats
10x in-place-lunges (5x each leg)
10x jumping lunges (5x each leg)
5x squat jumps

Training:

(1) 8 Rounds (Weight Used...70/75/80/85/90/95/100/105)
3x "The Exercise" (increase weight each round until 3x is hard, but doable)
30m Sled Push, 8x jingle jangles, or 8x standing broad jumps
HUG - Hip Mobility Drill

(2) 8 Rounds ( Weight Used...225/275/300/320/345/345/365/380PR)
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x Kettlebell Floor Press @ 2x 24kg kettlebells
3x Shoulder Scare Crow

Sat. May 23rd
CrossFit Ne Qual WOD 1
AMRAP 12 mins
5x135# Thruster
10xBurpee

7 Full+7 Burpee...Legs were absolutely fried from the day before...

Sun. May 24th
CrossFit NE Qual WOD 3
10,9,8,7,6,5,4,3,2,1
155# Power Clean
Chest to Bar Pull Ups
1.5 pood KB Swing

16:07...really shitty, but with the heat, dry air, and the last 2 days of training I was dead tired! Can't wait for sea level again!

Mon. May 25th
Rest Day (TGIRD)

Tues. May 26th
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
1-3:35
2-3:29
3-3:36
4-3:48
5-3:55
Total-18:13



When the path is dark, follow your heart. Give all you have...bleed what you love!

Train like a Spartan Warrior!

The Greeks and Persians arrived at the battlefield at roughly the same time. The Persian king sent his spies forward and found out exactly how small the Greek force was. He sent an emissary to negotiate surrender. The terms offered amounted to the Greeks being able to retire unmolested back to their homes in return for laying down their arms.

The response from the hopelessly outnumbered Spartan leader was recorded by the scholar Herodotus. The response was simple, "Molon Lebe" translated to "Come and Get them."

I have decided to change pace a little and mix in some Militaryathlete.com workouts...They seem to be a little more extended then CrossFit WODs, but maybe not quite as intense since you kinda need to pace yourself a little or you will get way burned out before you finish. They are a good mixture for this climate to build the essential muscle endurance and lung capacity needed to function at higher altitude. Check it out and work it in a few days a week...


May 15th
Military Athlete May 13th Workout
ENERAL MCCARTHUR

Obj: Strength/Work Capacity

Warm Up: 10-9-8-7-6-5-4-3-2-1
"The Exercise" @ 45#
SAM - Shoulder Mobility Exercise

First round = 10x "The Exercise", then SAM
Second round = 9x "The Exercise," then SAM, etc


Training:

(1) 6 Rounds (Used Chuck's weight)
8x Dead Lift @ body weight, then immediately (225#)
8x Broad Jumps
30 seconds rest

(2) 6 Rounds
5x Bench Press @ 85% body weight (185# BW)
5x Clapping push up
30 seconds rest

(3) 6 Rounds
5x Front Squats @ 85% body weight (155#)
5x Squat Jumps
30 seconds rest

(4) 6 Rounds
5x Push Press @ 75% body weight (135#x3 115#x3)
5x Whip Smash with a fast rope, or 5x strict pull ups, fast as possible but don't kip
30 seconds rest

May 16th
Military Athlete May 14th Workout

OVER SOLD, UNDER BOUGHT

Obj: Work Capacity

Warm up: 5 Rounds
20m Overhead Lunge Walk holding 12kg
10x Alligator push up
5x Pull ups

Training:

(1) 4 Rounds
300m Shuttle every 2:30 (averaged about 1:50)

********* Rest 5 minutes ************

(2) 10 Rounds (Finished with 99 total Burpees)
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
HAM - Hip Mobility Drill

May 17th
Diane
5:30...No lunch and on a call for 6.5 hours...no excuses though...


May 18th
Rest Day

May19th
3 Rnds

5x Clean & Jerk (155#)
10x Box Jump
15x KB Swing (1.5 pood)
6:17
2 Mile Run in PM. 16:37
May 20th
Military Athlete May 19th Workout
PUSHING. SHOVING.

Obj: Work Capacity - Extended

Warm up: 10 minute Sandbag Getup @ 80#

Training:

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
GHD Situps
Slasher to Halos @ 16kg (each direction)

1st Round = 15x Thrusters, 15x GHD Situps, 30x Slasher-to-Halo (15x each dir.)

(2) 6 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
30m Tire Drag or 8x Jingle Jangles (Did JJs)
43:30

May 21st
Rest Day

Maybe self-improvement isn't the answer.... Maybe self-destruction is the answer. ~Chuck Palahniuk, Fight Club, Chapter 6~

Have you "torn yourself down today"? So that you can come back stronger each time you do! In order to "self-improve", one must first be content with destroying oneself. Tear down your walls of belief of physical fitness...and build up something Indestructible!

indestructible |ˌindiˈstrəktəbəl|
adjective
not able to be destroyed