LONG LONG TIME AGO...

Sorry all...it's been way to long (almost a month) since I last blogged about the struggles, good times, intense workouts and sweat angels all at CF610. Figured I was so frustrated throughout today's workout that it would be good to indulge you all on the crazyness tonight. I feel myself getting stronger and the clothes are fitting better...need to start writing things down so that I have benchmarks of where I'm at and where I want to go.

STRENGTH

15 MINUTES TO FIND 1 REP MAX SNATCH BALANCE (125 lbs - was impressed with the flexibility in my hips but still need work on my shoulders)

 

WOD

50-40-30-20-10

SINGLE ARM OVERHEAD KB SQUAT (24KG/16KG)

    *1/2 WITH RIGHT-1/2 WITH LEFT*
EXAMPLE: 25 LEFT/25 RIGHT...20 LEFT/20 RIGHT...15 LEFT/15 RIGHT

DOUBLE UNDERS

 

Completed in a whopping 33 minutes. Started at 24kg and then my left arm killed me as I frequently lost balance and couldn't withstand it. Hence the frustration starting very early in the workout. Dropped to 20kg, frustrated again and finally ended with 16kg. Still in "singles" mode (both in CF610 and with the ladies...go ahead and LOL) so my singles were 100 - 80 - 60 - 40 - 20.

 

I had that feeling in my chest that I was tensing up and getting short of breath due to the frustration. Deep breaths led to me calming down (if that's even possible during a WOD). Even told Evan I was close to stopping and I was glad to hear that he wouldn't have let me. Thanks agin to Adam and Evan for the continuous support throughout the WOD.

I'll leave you with this for all of you out there that still ask yourself "What the Hell is that CrossFit stuff?".

Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts:  Deadlift, clean, squat, presses, C&J and snatch.  Similarly master the basics of gymnastics:  Pull ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, ect, hard and fast.  Five to Six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

-Greg Glassman-

MORE MENTAL THAN PHYSICAL

How come every time I look at the WOD and see something that looks semi easy (is there ever an easy WOD) it is crazy intense? Yesterday was exactly that. I struggled through the entire workout but Evan was there coaching me on and the support of the 7 pm group helped as well. He said at the end to me that if I come in and give it my all, try new things, push myself, that by doing those things, it's the only way to get better. The WOD that took some people 5 minutes to do yesterday, took me 17...but damn it I did it. The movements may seem easier than others that we do at 610 but for a 370 lb man (ashamed of it yes, but working on it none the less) all 4 movements put together in a speed challenge was the hardest thing about it.

WOD:

2 ROUNDS

20 WALL BALLS (20)
20 KNEES TO ELBOW-ON RINGS
20 BOX JUMPS (24 for first 10 / 18 for the last 30)
20 HAND RELEASE PUSH UPS

CASH OUT: 5 MINUTES TO FIND MAX SINGLES

Completed the 2 Rounds in 17:00. Max Singles after the WOD was 59.

Still a grind working on the doubles, I think I got one during a warmup but didn't continue jumping after it so it wasn't complete.

10/20/11 Brutalness Yet Still Success

It seemed like a 2 a day WOD. I'm not the runner but sure enough when we kicked it off with 10 100 M sprints, I sucked it up and let it go.

PRE WOD

10 MINUTES OF 100M SPRINTS

-ONE ON THE MINUTE, EVERY MINUTE

WOD

5 ROUNDS

7 SQUAT CLEANS (155/105)

14 KETTLEBELL SWINGS (24KG/16KG)

 

Completed all 5 rounds in 20:41 with Squat Cleaning 95 lbs and using 20kg for the KB Swings

 

It's key in life, working out, work, relationships, whatever it may be to focus on the positives. We as humans focus on the negatives too often. The media concentrates on them and it seems like it's always the easiest thing to bring up in discussion and talk about. No! Focus on the positives! Ask yourself "WHAT WENT WELL TODAY?" and I can assure you that there will be more smiles and laughs then frowns and groans.

 

"When you say, "I can't" and expect the worst, you become weak and unhappy.When you say "I can", and expect success, you fill yourself with confidence and happiness." - Unknown Genius

HE'S BAAAACK!!

Went to Wednesday's CF610 7:00 pm class none other to see above. BOOM!!! Good to have him back for the rest of the week until Sunday morning. Best wishes as always to the little big fella.

I needed to get back to CF610 after an extended 4 days in Cincinnati for Homecoming over the weekend. Evan always says you get a cheat day because if you didn't you would literally go insane but how about a cheat weekend? Does that count?

WEDNESDAY WOD

AMRAP 30 MINUTES

10-1-10 SNATCHES (75/55)/19 DOUBLE UNDERS/8 RING DIPS/1 ROPE CLIMB

*1ST ROUND=10 SNATCHES, 2ND ROUND=9 SNATCHES, 3RD ROUND=8 SNATCHES...CONTINUE TO 1 AND THEN PROCEED BACK UP, DEPENDING ON HOW MANY ROUNDS YOU COMPLETE!

COMPLETED 8+27 IN THE ALLOTTED TIME.
-SNATCHED 65 LBS
-38 SINGLE ROPES TO THE 19 DOUBLES
-JUMPING RING DIPS
-5 JUMPING PULL UPS FOR THE 1 ROPE CLIMB

As for the quote to get you thinking...

Get in to CF610...think positively...have the right mental attitude of a successful workout and goals will be accomplished!

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
Thomas Jefferson

IT FELT LIKE A 3 WOD DAY

Since I left you all with a quote from Jobs yesterday which was very inspirational (at least I thought so), figured I'd start with another one today.

The best way to make your dreams come true is to wake up.
Paul Valery

I woke up about 2 months ago when I got back in the gym at CF610. I woke up to know that I could fulfill my dream to change myself physically. I knew that this was the way to go and where dreams could come true. Whether you dream to change the world, to make new friends or hell even to jump rope 120 times with out stopping (new PR!! - working on the Doubles soon), your dreams have to start with reality first and I found my reality 2 months ago.What do you feel like after a WOD...better yet what do you feel like after 3?!? The title says it all. Big ups to everyone working on their goats (what you suck at) and also that everyone got through the WOD yesterday.
Stretching and jump rope led to the strength warm up

SKILL

AMRAP 10 MINUTES

5 T2B ground

7 KB swings - 1.5 pood

5 Jumping Pull Ups

GOAT = SOMETHING YOU SUCK AT!

WOD

7 ROUNDS

6 HANG SQUAT CLEANS (155/95)

5 HSPU

4 MUSCLE UPS (8 GET OUT OF THE POOLS)

Completed WOD in 24:14 by doing 95 lb hang squat cleans and HSPU in the pike position on a 24 inch box.

**WHEN DONE WITH 7 ROUNDS GO WITH THE NEXT CLOSEST FINISHER TO YOU, AS PARTNERS YOU MUST COMPLETE 4/100M RUNS WITH 1:00 MINUTE BREAK BETWEEN EACH**

10.10.11

I've determined that anytime I ever have a somewhat bad day in my career, that I have to get to the box for a WOD. It's the only place that I can put everything on the line and let go of my frustrations my hard work and determination. Along with listing what I am grateful for, which CF610 is always on, a WOD at the end of the day is one of the other ways to put it all on the line.

WOD- AMRAP 12 MINUTES

12 TOES TO BAR (ground)
5 UP AND OVER BOX JUMPS (18)
200M SANDBAG CARRY

Completed 3 Full Rounds and 17 extra (the 12 toes to bar and 5 up and overs) in the alotted time.

I'll be ending blogs from now on (until I get re-motivated and amped up about my career and the positives that come from it)

"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." - The late Steve Jobs.

100 JUMP ROPES...GET OFF ME

I know...it's been 2 weeks now that I haven't blogged about my CF610 workouts. I still have been going though and it's been great! bumped it up to 4 times a week and waiting for my buddy to join so we can make it 5 times.

When I got serious with CrossFit back in the last week of August and early September I couldn't jump rope. I struggled with a lot of other exercises but jumprope was by far my worst. Well last night I hit the century mark. 100 god damn jump ropes. It was nuts!! I knew that Molly was watching out of the corner of her eye while carrying on a conversation but i just closed my eyes and kept counting my "sets" of 20's. 20 - done, 40 - done, 60 - done (let's pass my previous PR of 69), 80 - done (omg my calfs are feeling it) (keep the same tempo), 100 - DONE! and I dropped the rope with glee. The big 100 was achieved...now I need to get 25 doubles to get on the wall!

WOD:

WOD "PYRAMID TENS"

10 RING DIPS (jumping)

10 RING ROWS

20 AIR SQUATS

20 BOX JUMPS (18)

30 ANCHORED SITUPS

5-10-15-15-10-5M SUICIDES (sprints)

30 ANCHORED SIT UPS

20 BOX JUMPS (18)

20 AIR SQUATS

10 RING ROWS

10 RING DIPS (jumping)

 

WOD completed in 14:55.