Bob's CrossFit Blog

Moving to my website

2009-08-07T15:29:00.000-07:00

I'm going to move all my blogging to my CF website, www.crossfitcaliforniacity.com. I'll leave this blog as-is, as it chronicles my CrossFit beginnings and many of the first pain-storms I went through on this journey. But, all my new posts will be posted on my site, and all my articles will be posted there as I come up with new things to write about.

Thanks to everyone who follows me here, I hope you'll continue to visit my affiliate site.

~Bob

Free Workout at CFCC!

2009-07-24T10:53:00.000-07:00

This Saturday, 10 AM, Free Workout! Bring your whole family!

Why do you CrossFit? Why do I CrossFit - Part 2

2009-07-15T09:53:00.000-07:00

Dateline, Aromas, CA. Kerry and I attended the 2009 CrossFit Games with a couple intentions. First, we wanted to meet folks face-to-face that we've been "talking" too online for over a year. Second, we wanted to see the competition, the spectacle, the display of intestinal fortitude that is the CrossFit Games.

Epic fail on number one. While we did meet the folks from CF Solano, and message board regular Renee, we really didn't spend too much time socializing at all. Fail on number one was because we were sucked into number two full bore. The athletes. The competition. The Games. It was so much more than I expected. And I had pretty high expectations. Words cannot describe the shared feelings and emotions that spectator and athlete share during the Games. But I'll try.

What other sport marries competitor and spectator so? I can't think of one, and I like a lot of sports. I imagine it's like being the parent of an olympic gymnast at the Olympics. But we're not the parents of these athletes, and in many cases, we don't even know them. We've "met" them on the internet, or maybe by email or at a certification course. We've followed them during their journey and our heart cries with them in their shortcomings and cheers with them in their victories. The CrossFit Games does this for one reason. That reason is because, as CrossFitters, we understand. No matter what your Fran time, or one rep deadlift, or whether or not you can do a muscle up, you understand. We are CrossFitters. We see the looks on the competitors faces as they push the boundary out, leaning on the limits of body and mind, and we know what they are feeling. We've been there. Most of us have been there recently. Most of us will be there again soon. This is what is different about the CrossFit Games. Everyone in attendance is on equal ground when it comes to heart and soul. Our physical capacities are different, but our mindset is the same. Burpees suck for everyone.

It was during this experience that I realized again why I CrossFit. Here we were, watching the fire-breathers, the champions, the fittest people on God's beautiful green and blue earth; and for two days, I was one of them. I know the thrill of achievement, and the agony of failure. I know the feeling of one more rep when you're already out of reps. I know the anguish when an old injury rears it's ugly head again during a workout. I know how sweat burns when it seeps into my eyes, but it's only 5 more burpees! Anyone can do 5 burpees right?

This is why I CrossFit.

Whether you know it or not, that is why you CrossFit. If you attended the Games, and found yourself mingling in the crowd elbow-to-elbow with Josh Everett, Chris Spealler, Mikko Salo, Libby DiBiase, Coach Burgener, Iceland Annie, or any of the other affiliate cup or individual competitors, and you felt the need to shake their hand and say "Great Job! You did wonderful!"....then you know why you CrossFit. There's no other sport where the competitors walk freely among the crowd without fear of being mobbed or ridiculed for failing. You'll never hear a Josh Everett fan yell "YOU SUCK MIKKO!" Never. If you do, punch that guy in the back of the face and escort him to the gates, because he's no CrossFitter! He doesn't belong with us, and we're better without him. We may cheer for our favorite, but we cheer just as loud for the competitor we don't recognize, simply because we see them gutting out one more rep. We celebrate with them in every movement. We know what they're feeling, so we feel it too.

This is why I CrossFit.

In the end, we're all in the same boat, trying to improve our bodies and our minds. Competitor and specator are all on a journey to a healthy and long life. To be an example to others, pass on our knowledge and experiences, and help them find the same path. Every true CrossFitter is the same. We are all trying to improve our physical self so our mental and spiritual self can thrive. Life is worth living fully and abundantly. We were put here to be beacons of life, not to waddle around the mall with two ice cream cones in our hands, sucking in air-conditioned air while the breeze blows wonderfully through the trees just beyond the walls. Get out. Get fit. Get to the Games. Smell the dust. Feel the pain. Live the victory.

This is why I CrossFit.

2009 CrossFit Games

2009-07-08T13:44:00.000-07:00

Kerry and I are headed to the 2009 CrossFit Games in Aromas on Friday. I will be posting results of events as I can, hopefully as they happen. I will most likely not post them here, but on my Facebook page and CFCC webpage.

HOT MURPH!

2009-06-26T17:21:00.000-07:00

I got a wild hair up my butt today, sitting calmly at my desk, in 72 degree AC, belly full of Paleo-goodness, to tackle Murph for my WOD today. For those that don't know, Murph constitutes:

Run 1 Mile
100 Pullup
200 Pushups
300 Squats
Run 1 Mile

Hardcore is to do it all with a 20 lb. vest. I'm not hardcore.

I did the reps in 10 sets of 10, 20, 30 respectively. It was 98 degrees which probably puts my garage at 97 degrees. Last time I did this was in January, much colder. That was my first time doing it as Rx'd, and it took me 1:02 and change.

Today I finished in 55:24. Much slower than I thought I could do, but the heat really took a toll on my from the very beginning. Here's some stats I jotted down as I went along:

Starting heartrate: 54
First Mile Time: 8:38 (deliberately paced, but I probably can barely do a sub-8 all out anyway)
Heartrate halfway through the reps: 140
Second Mile Time: 10:59 (holy dog crap, I was hot....walks a bit sadly)
Finish line heartrate: 170
Heartrate 1 minute later: 140
2 minutes later: 130
5 minutes later: 104 (here comes pukie... but I fought him off)
15 minutes later: 80

I'm glad I did it, but am slightly disappointed with my improvement. I don't want to use the heat as an excuse. Michael Murphy didn't get to choose his weather, right?

Why I refuse to mourn Michael Jackson

2009-06-26T09:08:00.000-07:00

I know I'll make some people mad with this, but whatever. I don't walk on eggshells around anyone.

Michael Jackson was a talented musician. Granted. He was physically and emotionally abused by his father. Agreed. He was thrust into stardom without the social and emotional skills to handle it. Agreed. We should sympathize with is plight and understand how screwed up a kid can become from bad parenting.

I will not, however, feel bad for him, or celebrate him in his death. He was an accused child molester, and a drug addict. His treatment of his own children in public alone bordered an abuse, I can't imagine what kind of life they led behind the scenes. He was a self-centered, egotistic child playing out his lost childhood through the abuse of himself and those around him.

His physical ailments were nearly all brought on by his own destructive behavior. Even his death, it seems, was the result of morphine overdose. His family warned in the days leading up to his death, that he needed rehab for his addiction.

Don't mourn Michael Jackson, folks. PRAY for children that are, as I type this, being raised in similar homes, with abusive, absent or otherwise unqualified parents. PRAY for this world to again value good parenting and the proper preparation of our children for adulthood. PRAY that our children do not value fame and fortune the way Michael and so many other pop stars do. PRAY that our children value honesty, integrity, hard work, faithfulness, honor and dignity more than money and fame.

I believe Michael Jackson is meeting his Maker and is having to defend his actions. PRAY that God has mercy on his soul.

Out.

P.S. If PRAYing isn't your "gig"..... and I agree we all have the freedom to choose our own "gig"... than insert "hope" or whatever other meaningless feel-good word you like. See how far HOPE will get you.

Paleo a go-go.

2009-06-22T09:41:00.000-07:00

Time to do more walkin-the-walk instead of just talkin-the-talk.

I give moderately detailed nutrition advice to any one who asks. I preach the "eat more fat, eat more protein, lose the sugar" mantra to everyone willing to listen. I have pretty sound anecdotal and empirical evidence to go along with the "new science" that is finally making it's way into the public realm. I know how to calculate zone blocks for folks, how to critique their current diets and recommend changes.

Then I go home and order pizza once a week and my cheat "day" turns into cheat "weekends". Time to buck up and put my money where my mouth is, and many other cliche's.

Starting today, I'm as close to 100% Paleo as I can get. I'm not ditching the zone completely, I still will have fat, protein and carbohydrate with every meal, it's the quality of what I'm going to eat, and maybe more importantly, what I'm not going to eat, that is key. I'm ditching dairy... I know, I know. Milk is good. I love it and there's nothing wrong with it. However, I can't tell someone to drink it for "A" when many people do not because of "B" without experiencing "B". So I'm off dairy. I'm also finally getting rid of artificial sweeteners for all the reasons I already knew. Just bad stuff. Milk might be back, artificial sweeteners will not.

So, what am I eating? It's simple, and Coach Glassman outlined it in the now famous "World Class Fitness in 100 words...". "Eat meat and vegetables, nuts and sees, some fruit, little starch, no sugar." That's all folks. But, that leaves me with all the meat I already love and eat, veggies, fruit, nuts, eggs... all the yummerific stuff about clean eating. It get's rid of the grains, breads, sugars and processed crap that I was letting back in too often.

I pose this challenge, or better yet, this question, to fellow CrossFit trainers. What example are you setting for your clients? Shouldn't we be the example of what we preach? I will go out on limb and say many of us already do pretty well. But could we do better? Nutrition is such an important pole in the tent, wouldn't it behoove us to show our clients how important it is? How often do you hold nutrition classes or workshops? I've yet to hold one, but I do cover nutrition in my foundations course.

So, another new leaf to turn over today. Black coffee. No ranch dressing on my veggies. But plenty of the good stuff to satisy and fuel me for life.

My semi-monthly daily post

2009-06-16T05:15:00.000-07:00

Good Morning, afternoon, evening...whatever it is where you are! Buenos Dias!

I guess I should quit feeling bad about not keeping this blog up to date and concentrate more on posting when I've got something to say. Today, I just want to say "Hey, what's up?" That's all. I know I have a handful of folks that drop by pretty regularly, and I don't often just say "Hi".

Things are trucking along well here, my training is going good, minimal shoulder pain, although today it's pretty hot. I've learned when to lay off and ice more, etc. Kelly Starrett of San Francisco CrossFit has enlightened me. Check his site out if you're not familiar. I've also been working in extra shoulder skill work; handstands, handstand pushup practice, kettlebell swings, that sort of stuff.

I got a little love from the CF Affiliate Blog the other day, they linked to my "Why do you CrossFit..." article. I received a lot of positive feedback, and I'm glad this resonated well with the community. It really is why I CrossFit.

The Jr/Sr High Boot Camp started last Saturday. I've got 4 kids that will make this the summer of CrossFit for them. I've got a lot of fun stuff planned, it should be a blast. We're taking a field trip to CF Brand X to meet the Martins and see the home of CF Kids too!

The 2009 CF Games are right around the corner, and Kerry and I are going to pull our tent camper up for the festivities. No, we're not staying in the camper. We've offered it up to Dave and the Games team for whatever they need it for, and it looks like it will be in the kids section for a semi-private place to take the little ones for a diaper change, feeding, etc. Look for us in the kids area, and stop by to say "HI".

I think that's all for today. STS-127 is planning a launch tomorrow, so it's back to the grind.

Mark "Dash" Graziano Tribute WOD

2009-06-04T09:46:00.000-07:00

CrossFit California City is hosting a Tribute Workout this Saturday at 10 AM for Major Mark "Dash" Graziano who was killed when the T-38 that he was flying crashed north of Edwards AFB. Dash was an accomplish, experienced pilot and served his country with pride. We'll do our best to pay tribute to his service and his life. All are invited. See www.crossfitcalcity.com for more information.

....update

2009-05-26T08:03:00.000-07:00

Sorry, folks. It's just hard to keep this sucker updated. We had a great weekend. Shuttle Atlantis returned safely to California, then a fun Memorial Day with great friends. No WODs for me the last couple days, just too tired. I'll hit the CFT today, and probably Barbara tomorrow.

Lot's going on I guess...

2009-05-16T10:25:00.001-07:00

Sorry so long (again) since my last post. I've been busy with STS-125 support and the usual madness with CFCC.

Not much new news other than CFCC proudly joining the CrossFit Risk Retention Group. It's going to go a long way securing the future of CrossFit, and I'm happy to be involved. It was a tough decision to make, but my friends and family are supportive of CFCC, and that's all I need. I know I'll continue to grow and down the road I'll be happier that I joined the CF RRG than I am today, for sure.

On the homefront, my little girl is turning 13 this weekend. Yippee. I can't (and won't) complain, she's a wonderful daughter and I have full confidence that she'll continue to be that through the coming years, no matter how difficult and challenging it might be!

That's all for now.

Programming

2009-05-06T08:11:00.000-07:00

So I think I've learned enough to start some of my own limited programming. I've been hesitant so as to not make mistakes on clients.... probably a good choice. But my M-F gym schedule lends itself to one day of programming and four days of main page.

Starting tomorrow, MP rest day, I'll start adding programming to my website on rest days. Sounds fun. I'm also excited because I'm going to be buying some new equipment today. GIGGLE~

Grace PR

2009-05-01T07:32:00.001-07:00

My buddy Matt has some pec pain during dips, so we did Grace instead of Elizabeth yesterday. Greg joined us. We all killed our last times. I had only done Grace as Rx'd once before, last summer and it took a long 12:54. Yesterday? 4:55. I'd say that is an improvement.

Tomorrow is CFCC Open House.... and it might rain. Figures. Oh well, we'll make it nice.

Gee Whiz

2009-04-28T10:51:00.001-07:00

I'm horrible about Blog updates lately.

My last WOD was Friday, I did Filthy Fifty. I felt really run down going in, hit failure really fast on each exercise, and my time was horrible. I hit a wall during the burpees, felt so weak I thought I was going to pass out. I stopped there.

An analysis of my previous 1-2 weeks will show that my sleep has been crap. So, I quickly diagnose overtraining/under-resting. I worked on our backyard on the weekend, didn't WOD yesterday, and will be skipping tonight's to get Kerry to the Doc. Tomorrow is a main page rest day, so I'll hit it again Thursday. I've slept better the last few days. I ate a ton this weekend and feel much better.

Hopefully everything is back in order. :)

Deadlift WOD

2009-04-23T07:54:00.000-07:00

No DL PR for me yesterday. My PC was still feeling the effects of the backsquat WOD on Monday. I went to 295 for the work reps. Felt heavy, but no problems locking it out.

On another note, we had our first muscle up at CrossFit Cal City last night. Matt got up on the rings on the new outdoor pullup/ring station (aka Pig's Corner) and BAM! First try. He pumped out three of them bad boys. A great effort. Now we're all chasing him.

Summer Boot Camp

2009-04-20T09:43:00.000-07:00

I've released all the info about my Jr./Sr. High Bootcamp. See the link below for more info:

CFCC Summer Boot Camp

Where have I been?

2009-04-16T07:39:00.000-07:00

It's been a few days since I've updated... what have I been up to?... Not much. I did "DT" the other day, a new hero workout. 5 rounds for time, 21 DL, 15 hang power cleans, and 9 push jerks, all at 155#. I scaled to 115#, but kept the rounds at five. It took me a little over 13 minutes, but it felt faster than that. My grip was FRIED!

I followed that up yesterday with a new WOD from our friends at CrossFit 603, which was a tonnage WOD. Take your bodyweight, multiply by 20, then do as many overhead squats as necessary, at a weight necessary, to complete that tonnage. At 205#, I did 54 reps at 76#. The intended load was not there for me, I think. My shoulder flexibility still is not 100%, the strength is about back, but not my strength+flexibility. So heavy OHS, while I'm able, are not really comfortable, and do not feel very safe. So I opted to stay away from say, a 95-100# OHS. The workout took me 3 something. The breaks I took were because of the wrist fatigue (leftover from DT I'm guessing) rather than a needed break for my shoulders, PC or anything else. In escence, this ended up serving as a really good buy in for "Helen". Which I did almost as Rx'd. I dont' have a 1.5 pood KB yet, so 1 pood had to do. Finished in 11:52.

Oakland PD Fundraiser WOD

2009-04-11T15:49:00.001-07:00

The gang at my affiliate today joined CrossFit Solano in raising money for the "Fallen Four" Oakland PD officers. It was great fun and the overall effort. More info on my affiliate site, and photos in my Facebook profile.

CrossFit California City

Bob's Facebook Page

CFT PR and Oakland PD WOD

2009-04-10T20:34:00.000-07:00

Man, it's been since Monday since I posted here. Sorry.

I set a PR on my back squat and deadlift tonight during the CrossFit Total. My press is still stuck at 135. I'll have to change up the routine a bit to figure out what's going on there. I hit 265 on the squat and 315 on my deadlift. I'm making decent progress now in those areas.

Tomorrow we're having the Oakland PD fundraiser WOD. We hope to get over $100. That might seem low, but we're a new affiliate in the middle of nowhere and it's Easter weekend. :)

WOD 090406

2009-04-06T20:44:00.001-07:00

Today's WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time 17:32. My legs are too tired for me to type....

"Nancy"

2009-04-03T11:32:00.000-07:00

I did Nancy for only the second time today. I scaled to 85# with a goal of sub- 20:00 and at least 3 sets of OHS unbroken. I got all but the 4th round unbroken, and that was only because I allowed myself to get distracted and dropped at rep 12. But I got 1,2,3 and 5 unbroken which I'm very happy about. My shoulders are really coming along nicely. And, I came in at 19:29, so I'm happy about that too. The wind was blowing 20-25 mph AGAIN... which really, really makes running SUCK! But it wouldn't be worth the time if it wasn't hard right?

WOD 040209

2009-04-02T19:12:00.000-07:00

I didn't want to do the main page WOD today due to the fact that I'm 3 weeks into the Russian Pullup Program and more pullups are just out of the question right now. I don't want to over-train.

So I programmed a small, tidy metcon to but out in-between my buyin and cashout. Oh, I wrote an article about the whole buyin/cashout thing. Check it out HERE.

Anyway, back the WOD.
Buy In: Front squat, 76#, 5-5-5 with strict form
WOD: 5 Rounds for time, run 200m, 15 abmat situps, 15 pushups, 15 squats. Time 12:44
Cash Out: 25# KB Snatch, 5 each hand

Oakland PD Tribute/Fundraiser WOD

2009-04-02T06:55:00.000-07:00

Oakland PD Fallen Officer Tribute WOD

Saturday April 11, 2009, we’re joining CrossFit Solano in a fundraiser/tribute WOD. Donation is $10. All are welcome to come and donate money to support the families of the fallen officers of the Oakland Police Dept. who were killed in the line of duty. CrossFit Cal City will collect the money and send to CrossFit Solano for donation. Details on the WOD and times, etc. are coming shortly. Keep an eye on this website for more information.

Fight Gone Bad

2009-03-30T13:34:00.000-07:00

We did the main page WOD on Sunday, Fight Gone Bad.

This was the first time I did the Rx'd weights since my shoulder injury/rehab last year. I had been doing 65# for the SDHPs and the PPs. That little bit of extra weight sure slowed me down though. I only got in 253 reps. I had an admittedly horrible diet the past week too, but that's no fault but my own. I worked nights for the Shuttle mission and succumbed to the temptations that come with sitting around for 10 hours with a bunch of buddies.

Pullups and Ring Dips.... bleck.

2009-03-27T17:09:00.000-07:00

I've been doing the Russian pullup program, with dips as well. So workouts like today's main page wod really are a kick in the crotch for my lats, biceps, triceps, shoulders... the whole sha-bang.

I scaled today's to 7 rounds, and skipped my Ruski pullups for today. It was still horrible. I think for the next two weeks, until I'm done the Russian PU program, I'm going to program my own WODs on days like today.

7 rounds for time:
10 pullups
10 ring dips (assisted, progression-type)

Time was 11:10. I didn't get the metcon effect that was intended either, so I cashed out with 15 box jump burpees.

800m x 4 splits

2009-03-26T17:09:00.000-07:00

Don't have much to say about this WOD. It was windy as heck, so that really can effect breathing and overall time, but I pushed hard anyway.

3:44
3:51
3:52
3:52

Russian Pullup program for a cash out, but no buy in so....

Front Squats are starting to be fun!

2009-03-25T16:54:00.000-07:00

Front Squats were never my favorite movement during year number 1. My wrist flexibility and shoulder injury limited my front squat ability. But those limitations are waning, and I'm front squatting a form that resembles "normal". My grip is still pretty wide, but the bar is racked properly and my elbows stay up. Sure, I'm only holding the bar with two fingers... so what?

I squatted 165# today in my 3-3-3-3-3 WOD. Up 10# from February. Felt good too! Fun even!

New CFCC Site up

2009-03-25T12:37:00.000-07:00

Version 2.0 of my affiliate site is operational. Visually finished? No. But operational.

CrossFit California City

New CFCC Logo

2009-03-24T01:35:00.000-07:00

In the works.... thoughts? It will go nicely with the new site design.

Karen? Who?

2009-03-23T16:23:00.001-07:00

One Hundred and Fifty Wall Ball Shots.

There are some workouts that really personify the "constantly varied" part of the CF prescription. Karen is one of those workouts. In an effort to really create a varied environment, I worked out in the morning vice my normal evening time frame. And I did it on an empty stomach before breakfast.

Now, I don't (yet) have a 20# ball. So 10# was all I tossed. Finished in 7:32 with only a couple breaks in the superset to get some blood into my hands, they felt cold like they were going to fall asleep. A testament to my ability to keep the ball at my face and my chest up for all the reps.

Lynne - two "N"s and an "E"

2009-03-22T14:52:00.001-07:00

Well, the good part about Lynne today was that I did 185# on the bench. A big improvement after my long shoulder injury. Strength is coming back. Bad news is my pullups SUCKED! I keep telling myself that the Russian Pullup program that I'm doing is why my daily WOD pullups SUCK, but still.... they SUCK! Today I kept dropping off the bar way too soon. Certainly before I was maxed out. I think my hands are starting to feel the affects of a ton of pullups lately, so I'm quitting too early because of the hand pain. My pullup numbers "should" have been almost double today. But until I do it with those numbers, it doesn't count right! Next time, Lynn... I mean Lynne! Next time.

Running to... and from... deadlifts.

2009-03-21T19:54:00.000-07:00

Running and deadlifts. Certainly not my favorite WOD. But that's why I push through it, 'cause I hate it.

WOD:
Deadlift 185#, 21 reps
Run 800m
Deadlift 185#, 15 reps
Run 800m
Deadlift 185 #, 9 reps
Run 800m

Time: 18:44

On another (affiliate-related) note, I got the pleasure of holding another Indoc class today. Leo is a friend of Matt's and he came out today to listen to me ramble. He missed out on BTB Tabata squats though. Instead, he joined us in the deadlift/run WOD.

Split Jerks.....jerky.

2009-03-18T17:54:00.000-07:00

These kind of lifts are all going to PRs for me lately because my shoulder is about 100% as long as I take care of it. So today I s-Jerked 185 lbs. Best I've ever done. I did 155 in December and it hurt my shoulder, today not at all.

176#
176#
185#
185#
185#
185#
185#

Russian Pullup (and dip) program day 12 today. Going good!

St. Patrick's Day "Mess You Up!"

2009-03-18T07:12:00.001-07:00

Boy, that St. Patrick's Day WOD I came up with was a killer! I hit a HUGE road block at the dips. Probably because I've been doing the Russiona Pullup Program, and I'm including dips to get the weakness in my shoulders some attention. But by the time I got to it, BAM! I think I got 3 in a row before my body said "Hold on Mister, what do you think you're doing?"....and put on the brakes. It was singles and doubles from there on out, most of them near failure, the last 5 right at failure. The dips probably took me 3-4 minutes. KILLED my time. But I'm old, I don't care about time too much! I finished. My only subs were tuck-jumps for the double-unders and a bridged version of the HSPU for the same shoulder issue. Actually, that's the last exercise (HSPU and variations) that still give me pain in the shoulder. So I rightly scale them. My time was 21:34.

Now, we had 4 adults doing the WOD, which was nice. Matt went first, since he's so young, strong and fast! Nailed in it 13 and change. Kristie came in at 16 and change, Erin in the 19's. Kerry and I both were over 21, but again we're old! :)

Tomorrow is what?

2009-03-16T13:14:00.000-07:00

That's right, St. Patrick's Day. Erin Go Braugh! What does that mean to me? It means I'm going to put myself and my athletes through a workout worthy of St. Patrick and his mission. If anything will get you close to God, it's a good CrossFit workout!

Here's what's on tap:

17 Pushups
17 Situps
17 Box Jumps 24" Box
17 Pullups
17 Thruster (65# men, 45# women)
17 Knee-to-elbows
17 Wall Ball Shots
17 Dips
17 Walking Lunge Steps (Left/Right=1)
17 Handstand Pushups
17 Double Unders or Tuck Jumps
17 Back Extensions
17 KB swings (1 pood)
17 Deadlifts (135# men, 95# women)
17 Squats
17 Push Press (65# men, 45# women)
17 Burpees

It's very possible we'll not have the room to do this as a group, and we've got some working, some injured.... who knows how it's going to work. I don't care, it'll all be on film and it'll be fun!

See ya tomorrow!

STS-119 Launch

2009-03-15T17:24:00.000-07:00

Well, I sat in our Dryden Control Room this afternoon and watched another beautiful launch from KSC. STS-119 Discovery is on orbit and everything is going well.

Big Sick Sicky

2009-03-13T20:45:00.000-07:00

I've spent the past 3 days pretty sick. After 14 months, I finally caught a cold. This one hit me like a hammer too. I used to get colds this bad about 4-5 times a year. So the nutrition changes certainly have done wonders for me.

However, that means I haven't worked out since I did my CFT the other day, but it gave me time to work with all my athletes. Matt and Erin came back up so I forced them into a photo. Matt & Erin were my first Indoc attendees. They caught on very quick, but they've been CrossFitting on their own for a few months. They needed some small form tweaks, but that's it. On CFT night, Erin set some PRs as did Matt. The kids have been hitting it hard too, I'll get some more picture of them on the CFCC website as soon as my power supply for the desktop shows up. :(

2009-03-11T06:22:00.001-07:00

Try JibJab Sendables® eCards today!

WOD 030909 - CFT

2009-03-10T17:14:00.001-07:00

All my injuries are healing and muscles are getting stronger. That's WONDERFUL news to me. I broke 700# on my CFT today.

Press 135# (caught back up to my old PR)
Backsquat 261.5# (PR)
Deadlift 306.5# (PR)
CFT 703#

New T-shirts Available - St. Patrick's Day

2009-03-10T10:10:00.001-07:00

I'll get the images up on the main site later, but here's a quick preview. Both are available in my spreadshirt shop now:

WOD 030909

2009-03-09T19:53:00.000-07:00

I scaled today's WOD, did bridged pushups for the HSPUs, my shoulder was not liking anything more drastic. I can do L chin-ups, not pullups, but only singles, so I opted to just kip them all and do some L-sit work afterward.

As many rounds as possible in 20 minutes of 5 bridged HSPU, 10 pullups, 15 steps walking lunges. I got 10 rounds in. I should've had way more, but I did my russian pullup program pullups before the WOD. Not too smart. My pullups in the WOD were horribly slow. But that's OK.

....where'd the weekend go?

2009-03-09T14:22:00.000-07:00

Wow, that weekend FLEW by. I hate when that happens.

Saturday was our first Indoc class, had two great athletes (guinea pigs) come out from Edwards AFB and did GREAT!

Sunday was family day.... which had the nerve to show up an hour early. Then Monday came a-knockin.

Freakin' Cleans are Jerks

2009-03-06T11:40:00.000-08:00

Squat cleans are my "goat". I hate 'em. I suck at them, and I hate them. I work them only when the WOD calls for them, which is why they are still my goat, and precisely why I still hate them. For the same reason my daughter is disliking differential equations in pre-algebra... we suck at them so we hate them.

The solution (for both of us) is to do them more. I've been telling myself that for a year, and yet I still clean like I did on day 1. Well maybe not that poorly, but pretty bad. I understand the mechanics. I can coach it pretty decently, although I'm still learning the coaching cues that are most effective, and I can sure point out other people's flaws. But can I do it? Heck no.

I started the Russian Pullup Program yesterday (thanks Byers!). I'm considering adding a "Russian Dip Program" as well. Basically, if you can read the tea leaves, I want a muscle-up. My rings are just hanging there, mocking me, calling me "stupid" and "dork".... I want to kick their ass. In the mean time, my clean still sucks.

Working on a "buy in" and "cash out" is something we like to do at my affiliate, and I change it up from time to time. Usually it involves some foundational skill work like overhead squats or handstands. I think it's time I add "squat cleans" to the list.

Jerking is just fun. :) And I'm good at it. I do way more jerks.

Baby Barbara

2009-03-05T10:16:00.000-08:00

I decided to dive into Barbara yesterday, but after 2.5 rounds my left shoulder was aching. Taking my own advice (and since it was a rest day) I stopped there.

Tonight I'll be starting the Russian pullup program brought to my attention by the one and only Melissa Byers' (her awesome blog) . I hope to increase my strength enough to make my newly-refined kipping technique applicable (thanks Jolie). During round 1 of Barbara I got 8 kips in a row, up from about 6-7 usually with my "old" kip. By no means are my kips pretty yet, but much more efficient. I even have an idea how to butterfly kip, but I'm putting that on the back burner, maybe in the fridge, for a while. Baby steps.

I've been lucky to have some self-reflection this week concerning my training style and my need to be much more "helpful" and less "critical" with my coaching, especially with family and friends. I think we all agree that those near and dear to us are the easiest to be a jackass to, and that really is backwards. Losing a client over a disagreement would be horrible, but losing a client and friend over a disagreement is just plain unacceptable.

My small garage affiliate currently houses myself, my wife, my daughter, and two of our closest friends and their two kids. So my changes for "the unacceptable" are real. Coaching my wife can be challenging as well. She's not challenging, the coaching dynamic is challenging. In the long run, this will make me a better coach and CrossFitter, an a better husband, father, and friend.

CrossFit California City is OPEN

2009-03-03T08:39:00.000-08:00

WOOT! That's the internet expression for HELL YEAH! And YES, that is a kitten on my blog.

I'm listed today in the affiliate listing, all the paperwork is done. The doors are open for business. This week is free to all that want to visit, and this Saturday is the first Indoc class at 8 am. See my affiliate website for more info.

As for this blog, it's going to continue to be my training blog. All other CF-related news will probably end up on my affiliate site. But I'll continue to blog here and talk about my goals and pitfalls, etc.

Big day for me and my "athletes".... we're an official BOX and love it! Thanks to CFHQ for everything they do, what a great team of folks.

As for my training over the weekend. WOW! What a physical tasking at the cert. But I'm no worse for wear, and deadlifted a PR last night. As many of you know, my progression has been slow, and I have many reasons (excuses) for it. No more. Intensity will be UP. Heavy lifting will be UP. Virtuosity UP! I DL'd 295# yesterday, and it was HEAVY! But boy it felt good to lift it right, and not walk away hurt.

CrossFit Level 1 Review Part 3

2009-03-02T14:40:00.001-08:00

I've had a day to digest my level 1 cert. Sadly, I don't have anything more to add. Actually, I take that back, not "sadly". I just don't have a reason to expound on it further. It was a great cert. I'm motivated to teach. I'm motivated to coach. I'm motivated to inspire. I don't think you can ask for more from a certification course. The information, for me, was secondary. The inspiration was paramount.

I'll be hosting my first CrossFit California City Indoctrination (CFCC Indoc) class. If you need more information, check out my affiliate website (http://www.crossfitcaliforniacity.com) or email me for more details.

CrossFit Level 1 part 2

2009-03-01T22:19:00.000-08:00

I'm not going to post a lot tonight, which is what I said last night. Tonight I'll just say that tomorrow I'll review my notes and get a review up here. Let's just say WOW! I had a great time and was more motivated and inspired about CF than ever before. Meanwhile, enjoy this video of Greg Amundson doing a rope-climb during the coaches lunchtime workout. I think this was number 5 or 6 of around 10 rope climbs.

Level 1 Cert - Day 1

2009-02-28T21:57:00.000-08:00

I don't have too much time (or thought process) to post, but wanted to get something up tonight. I'll process my notes and hit some "good stuff" when I get home, but here's the Day 1 in nutshell.

First off, we're blessed to have a group of firebreathing trainers here at the SD cert as good as they get. Led off with Greg Admundson (sp?), who is playing tour guide, keeping things moving. Great guy, I had a talk with him today about Fran.... no wait, he was talking, I was doing Fran. Nevermind. Next, as demo-girl we've got Jolie Gentry. Another one yelling at me during Fran. Andy Stumpf, who's in almost every CF cert video I've seen is the theory guy. He's very knowledgeable, and one of the great minds of CF I think. Next, Pat Barber. 'Nuff said. What an animal and very motivational trainer. Who else... Oh, Rachel (forgive me for not remembering her last name). I've never seen her before in any videos, but another great trainer. Very high-energy and a pleasure to watch during the trainers' WOD today. She puts out! (get your mind outta the gutter, this is CrossFit) And that other guy.... Josh Everett. I've never met a guy, capable of so much physically, that is so humble and quiet. SUPER nice dude, talked a little Jerky Boys with him. Josh said today he's got a 570# deadlift. He's like 185#. Yeah, he's strong. He warmed up with a 285# cleans before the wod. A couple other trainers are here that were introduced but haven't been involved with the instruction yet, so I don't have their names in the forefront of my memory. But a stellar lineup. CFSD put out some beer and pizza... (Yeah, pizza) for us at the end of the day for a little socialization, which was nice. No, I didn't have pizza! :)

As for the cert itself, I'm happy to report that I'm not hearing anything new! Why am I happy? Because that means I've been studying correctly. Mind you, this isn't an Oly BBell cert with all the complicated lifts or anything. But, the foundational movements are the... well... foundation of CrossFit and I'm just happy to know that I know them already. Plus, my lumbar curve has been behaving for all the work, and my shoulders and hamstring are good to go.

I don't think I'll dissect my abissmal Fran performance. Let's just say I took too many days off before the cert. Like starting an old car.

Until tomorrow.

Hitting the road!

2009-02-27T07:49:00.000-08:00

I'm off folks! I'm headed to San Diego today to finally get to my Level 1 cert. I'm guessing the weekend is going to fly by, so I'll try to shoot a bunch of pictures when my hands are free and not wrapped around a barbell!

I'll update in the evenings if I can. Later dudes.

CrossfitCalCity.com

2009-02-24T06:46:00.000-08:00

In preparation for my pending affiliate opening, I'm getting all my ducks in a row, paperwork in order, etc. One thing I'm going to do is a regular daily update to my website, something I plan on doing every day. www.crossfitcalcity.com is posted in version 1.0, with a version 2.0 coming soon. I like the look of the site, but I need to get to a blog format for the front page so I can keep it fresh. (I love this picture of my little girl Whitley doing her push-presses yesterday. The kids really tore up that WOD. Nice job!

The last couple of days have been fun. I'm starting to see interest in the affiliate via email and facebook, we had a couple come out from Edwards AFB on Sunday for a WOD. I'll take the word-of-mouth approach to advertising for now. I'm going to heed the advice of HQ and Coach and concentrate on the small group, or single athletes for now, hone my skills and let it grow naturally. I'm in no hurry to have a huge box by any means.

On the equipment front, I built some parallettes over the weekend that you can see behind Tyler and his awesome "honest" pushup during his burpee/push press WOD yesterday.

They are sturdy, and handy. We started playing with handstands on Sunday. I didn't think a doing a handstand on these would be harder than on the floor, but that is the case. We've also got a GHD coming (maybe two) and have an idea for a great outdoor pullup station and WOD-pad (for lack of a better term). With the near 300 days of sunshine here in the desert, we'd be dumb not to take advantage of the space in the back yard for WODs.

That's about all I think. Take a gander at the site, drop me a line with comments if you wish. Things are getting real exciting, hope to see some new face soon!.

CrossFit California City

WOD 022209 - Front Squats

2009-02-22T19:31:00.001-08:00

Front Squats 3-3-3-3-3

Today we had the pleasure of welcoming two CrossFitters from nearby Edwards AFB to the garage gym today. Matt and Erin were a pleasure to workout with. Matt has a silly-strong upper body and should really do well with CF. He's been at it for about 6 months.

I worked to 155# on the Front Squats today. That's more than I've ever front-squatted. I've always had wrist flexibility problems and with two hamstring/glute pulls the last 6 months, I've had a hard time upping the weight. Well, today was a good day. It will be my last WOD until my Cert. next weekend. I'm going to take the week off, just work light warmup and some skill work.

WOD 022009 - Dumbell snatches and pullups

2009-02-21T14:23:00.000-08:00

I didn't think L-pullups would work today. L-chin ups I can do a couple of, but not pullups. So, I opted for just regular pullups. On the db snatches 40# was out of range, so I went to 25#. This is only the second WOD I've ever done with db snatches, so my form was all over the place. I found it VERY hard to keep the weight back on my heels and my body rigid. An obvious core weakness. I also stopped at 2 rounds since I hit 24:30 after the second round. I was exhausted from just the effort of each rep. I definitely hit some "unhit" areas. I wish I could've done more, but tomorrow's another day.

On that note, tomorrow we've got some folks coming by the garage to visit the gym. WOOT! Tomorrow will be my last full WOD before the cert next weekend. I'm going to rest this week and just do the CFWU and some light skill work.

Sparring?

2009-02-21T09:18:00.000-08:00

Our good friend Tiffany was testing for her TKD red belt last night, and invited us "old folks" to come by and spar with her for her testing. We were honored she asked, and of course, obliged. It was sort of nice to be back in the dojahng again, but not enough to want to go back. We sparred for about 3-5 minutes each. It was fun, I felt quite rusty. Tiffany got her red belt and all was good.

Until the new instructor wanted to show off for the old instructor and break some boards. When you're a 1st degree BB in TKD, that automatically designates you as "board holder" or "errand boy", etc. I understand, I knew that. So we gladly hold the boards. His first kick was a running jump (flying) side kick over three obstacles (children). He had plenty of air, speed and power. His targeting, on the other hand, was slightly askew. First attempt, miss. Well, he didn't miss the hands and arms of the board holders. Second attemt, miss. I get swapped in to hold for attempt number three, miss. On to break number 2. A blind-folded (yes, blindfolded) jump reverse side kick. For a 3rd degree black belt, not a hard kick. But I was in posession of that little tidbit of information from his last 3 kicks. This guy's aim is off a bit tonight. He lines up, finds the board, sets himself, and the lovely assistant puts on the blindfold.

Let me back up. We didn't have a blindfold. Blindfolds, despite their name, do let in a litte light at the top and bottom, giving the wearer some sense of where he/she is at. That's a fact. No, we didn't have a blind fold. We did however have a heavyweight black t-shirt that was securely pulled over his head. Now this dude is blind.

Ok, the lovely assitant puts on the heavyweight black t-shirt. He finds the board with his hands, gathers his thoughts, and we lock out. WHAM! Great power, great turn, bad aim. He hit low and on a downward angle. One of the two board broke, the other was planted pretty damn hard into my palm. (typing is hurting, yes, thanks for your concern) Oh, did I mention he landed on my foot?

So, fun night for all. I think I'll stick to CrossFit.

Shoulder Slammer 021909

2009-02-20T08:11:00.000-08:00

Yesterday's WOD should be called just that, the Shoulder Slammer. My shoulders were attacked from every angle. Dips. Pushups. Handstand pushups. A complete and total shoulder tasking. But, it's all good. After the dips, which I needed to use a band for assitance, the run felt good and fast. The pushups, however, did not. Wow. Had to take the shoulders to another level. Good news is, my shoulders held up and while still weaker than 6 mos. ago, the pain is only DOMS today. The HSPUs, which I did a progression sub with knees on a 24" box, sucked even worse. I really though I was going to eat the mat. But didn't.

All it all it took me 23:23 to finish. Slow, but not past that 30 minute mark where I should start thinking about scaling any more.

USA Weightlifting TV Ad

2009-02-19T11:40:00.001-08:00

Three Months of Pullups

2009-02-19T08:36:00.000-08:00

Yesterday's main page WOD was;

With a continuously running clock, perform one pullup the first minute, two the second minute, and so on as long as you are able, with as many sets as necessary to complete the required number of pullups for that minute.

This WOD came up last November, shortly after I abandoned jumping pullups all together in favor of my newly developed (and poorly executed) kip. However, for this wod, I used an assitance band. I completed 8 rounds. Bleck.

Looking back, that's pretty pathetic for 11 months of CrossFitting. Yes, I've many "little" injury road blocks and looking at the big picture, I am leaps and bounds from where I was a year ago. But I remember that WOD making me feel like I was going nowhere. Enter the kip, on a regular basis. I kipped everytime I could during the WOD. My shoulder injury was keeping me from doing crazy numbers, but with nice active shoulders I could handle them regularly. I did Eva with kips, a couple Frans, and countless other WODs. Sweet. Progress.

Yesterday, using all kipping I got through 10 rounds. I know (that I know that I know) I could have made it to 11 or 12 if my pullup bar wasn't tearing the crap out of my hands. I've been neglecting the tape on my bar, it really needs to be replaced. Last night, the pullup bar chickens came home to roost and roosted right on my calluses. No blood, but a lot of pain. So I bailed at 10. Despite the little cluckers, I otherwise am very happy with the last 3 months on the pullup front.

Starting yesterday, I've also included a new "mandatory" (for me at least) buy-in that includes an AMRAP set of deadhang pullups and dips as well as 3x5 overhead OR front squats, with 65#. For my mandatory cashout, I will be stretching my hamstrings until they hang off my thigh, and do 5-10 minutes of handstand work. Sort of GTG on multiple fronts. In Air Force talk, I've been "re-blued". Born again HARD. A renewed dedication to the basics, brought on by seemingly slow progress and my pending cert. Hopefully, that renewal continues to happen every couple/few months, to invigorate my training and my dedication to those that put their trust in me.

Oh, and I have to try and catch up with that Melissa Byers chick.

WOD 021709 - Practice makes perfect

2009-02-17T18:48:00.000-08:00

I did not do any heavy squat cleans today. I did a couple dozen at a couple light weights for "flexibility training". I did a handful of front squats and overhead squats as well. I added some romanian deadlifts for hamstring stretching. I didn't take the bar to the floor, so it really wasn't a deadlift. I just kept the back flat and let the weight pull me down as far as the PC would let me without losing the lumbar curve. Finish later with some more stretching in front of the TV.

Self Reflection time....

2009-02-17T10:10:00.000-08:00

So, lately, (and by lately I mean about the last 6 months) I've been really working on trying to do things "right" in the gym. Usually, I'm not doing it right, and work on getting it right. But "right" for me has such a limited knowledge-base to draw from. I'm not talking about the hours of video and text with pictures online that is available. I'm talking hands-on experience with a trainer. I have none. This usually makes me feel like I'm in no position to teach. I'm getting my level 1 in less than two weeks, so I know this will work itself out. However, I'm forced to remind myself that I know how to teach.

I grew up around kids, with kids, knowing kids, etc. Heck, I even was one at one time. I had nieces and nephews and neighbors with kids. I spent a lot of time helping out, babysitting, etc. I guess that was my first foray into teaching. My parents were (are) traditionally minded. Hard work, respect, and family-first were the order of the day. It made for easy role identification. I knew Dad was going to work, I knew Mom was doing EVERYTHING else, and I knew as the kids, our job was to go to school, be a good citizen, and make them proud. For the most part I think I succeeded.

In the military, I took to training quite easily, worked as a in-flight instructor and evaluator, and learned that I enjoyed teaching adults too! And I was pretty good at it. You know what they say; "Those that can... do. Those that can't.... teach." Funny little saying, but not always inaccurate. I felt like I was an exception to that rule, as were many of my aircrew buddies. We could walk the walk as well as talk the talk.

When I started training in Taekwondo, I knew instantly that I would enjoy teaching the younglings, and did. There's nothing like seeing a student achieve goals loftier than your own. That's the true test of a good teacher I think. If I can teach you to be better than me, then I've really tapped your potential without impressing my own limitations onto you.

Now I'm heading further into being a trainer, this time with CrossFit. I'm so excited about my level 1, mostly so I can finely, definitively say, "I get it." Achieving my level 1 isn't just a piece of paper, it's an experience, a validation. I know I have the skill set to teach. What I need is the knowledge to pass on. My head is filled with so many anectodal tidbits that I tend to second guess every form correction or change in training style that I make for myself.

I video-taped my deadlifts a couple weeks ago, because I knew my form was jacked, but couldn't pick the right reasons why. There are great folks in the CF community that helped me, and I can fix it. But how many more areas need fixing? All of them I say. I'm wiping my slate clean, going for a full gulp of the kool-aid, and starting anew with the last year as an example of too much trial and error, too many injuries, and not enough questions answered.

76# Fran

2009-02-13T16:00:00.001-08:00

76# Fran. (65# last time was 7:40)

Time: 8:52

No excuses here... just cold hands, sore shoulders and low energy. While I was moving dumbells and plates around the garage this morning in an organization fit, I said to myself, "I really shouldn't be moving this around before Fran..." But that is WHY I do CF, so I can move heavy sh*t around... so I sucked it up. Fran will be back in a couple weeks at my cert I'm sure. I'll kick her *ss next time.

2009-02-11T18:14:00.000-08:00

Today's WOD, scaled:

45 Tuck Jumps
45 Squat Cleans, 95#
45 Bar Dips (with band for weak, but getting stronger, shoulders)
45 Tuck Jumps

Time 21:07

"CrossFit will make me to bulky." - anonymous female

2009-02-11T08:11:00.000-08:00

Ladies, think CrossFit will bulk you up? Think our workouts are too weight intensive? Think again. Christy from Primal Fitness in D.C. blasted out a 3:51 Fran. If you know "Fran", you'll know this is a great effort on her part. Check out the video, and tell me if she's "bulky".... Video courtesy of www.crossfit.com.

CHRISTY Vs. FRAN - Primal Fitness

**********

Hey look! My glute's OK! - Heave Deadlift WOD 021009

2009-02-11T07:37:00.000-08:00

I was reluctant to even contemplate deadlifting after about 3.5 weeks of glute trauma. It's almost impossible to properly re-hab a glute while holding a desk job, I learned. Sitting sucks. Standing only works for so long, then you have to sit, rinse, repeat. Anyway, I've been heating it a ton, sitting in the best posture I can, working some PT-recommended home exercises, and VIOLA!

The deadlifts last night went without a hitch. I can tell that side is weaker and it basically said "what are you doing?".... but it didn't hurt. So we critiqued form really hard last night, took some video for the board, and went sloooooooow. I only went to 225# and got through the reps relatively easily.

In other news, I tought four 10-12 year olds the meaning of Turkish Get Up. Wanna see some squirmy TGUs? Give a 5 or 10 lb. dumbell to a 10 year old that has never done it before.... you would think an earthquake was occuring during his progression. Funny stuff. But nothing a little screaming couldn't correct.

WOD 020909 - Cindy

2009-02-10T08:01:00.000-08:00

Tackled that mean old woman Cindy again last night. As rx'd, as many rounds in 20 minutes as possible of; 5 pullups, 10 pushups, 15 squats. I got 13 full rounds in, with about 30 seconds left, and just collapsed. It felt good though. Greg and I were trading round for round, so there was some good friendly competition to keep us both at that high level of intensity we should have in every workout, not just metcons. Last time I did 11 rounds. I'm happy with a two round improvement in less than 2 months. My shoulders felt good too!

WOD 020609 - P, PP, PJ

2009-02-07T10:26:00.000-08:00

Friday's WOD:

Press 1-1-1-1-1-
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

This is my first real full effort with this WOD since my shoulder Rehab work. My strength is low, but coming back.

Presses were at 115#
Push Presses at 135#
Push Jerks started at 146#, was a bit much, so went down to 135#. This made my core/back weaknesses way to obvious! But, working on that too.

WOD 020509 - 25's

2009-02-06T08:16:00.001-08:00

Last night's WOD; 5 Rounds for time of:
25 KB Swings (1 pood)
25 Situps
25 Back Extensions
25 Knees to chest

Time: 24:54, I think. I really need to post to my blog at home, where my time is written on the board! :)

Coach addresses lies about CrossFit

2009-02-04T09:12:00.000-08:00

I am posting (hopefully with agreement by Coach Glassman) his comments from today's main page comment section. This sums up what I tell many folks about the lies and misrepresentations of CrossFit in the fitness community. From Coach Glassman:

**************

This is my response to an email from an NSCA staffer sent to Air Force training personnel. His original email follows my reply.

Mark,

Why don't you share with me your reservations about CrossFit from a functional and scientific point of view? I'd be intrigued to see what you've come up with. I'm guessing you don't have any inkling of what constitutes science or functional movement. You might learn how to spell "scientific" while you're researching. I'll put CrossFit's science up against the NSCA's any day - both staff credentials and methodology.

You errorneously state that the Navy has a lawsuit against us. If you don't publicly retract that with apology we're very likely to sue you. It is patently false.

You say that you're on the fitness committee at the NTOA and that they do not endorse CrossFit. Truth is, Sir, their journal on LEO training, The Edge, published a glowing review of CrossFit. Your sitting on their fitness committee does not excuse your ignorance but renders it inexcusable.

You mention two agencies that "do not use CrossFit" and they happen to be the two communities where I'll spend the most time this year out of sixty or seventy whistle-stops.

The US Military has long been and continues to be our largest client. I appreciate that the NSCA would like to break into that market, but lying about competitors is not going to help that process but only serve to further damage the NSCA's reputation within the military.

BTW, a key CrossFit staffer currently deployed with one of the agencies you described is still awaiting an answer from you as to who within your Tactical Strength and Conditioning program has an Spec Ops or Tac Ops experience. It's been six months with no answer.

It won't be hard to show the world including a jury that your email to the Air Force contains flagrant lies and a reckless disregard for the truth motivated entirely by a clumsy and pathetic attempt to garner marketshare in a market where we're currently dominant. You should be ashamed.

Your claim about the high injury rate is another lie. In every one of dozens of military and LEO communities where CF has been impemented it has been shown to be more effective, efficient, and safer than traditional and prior protocols with no exception.

Greg Glassman CEO
CrossFit Inc.

-----Original Message-----
From: Mark Stephenson [mailto:MStephenson@nsca-lift.org]
Sent: Tuesday, November 04, 2008 5:49 AM
To: Conway, Patrick T Civ USAF AMC 62 MDS/SGPZ; Jay Dawes
Subject: RE: Cross Fit

Patrick,

You are right on with crossfit. We have our reservations from both a
scientific and functional point of view. As far as the military goes, the
Marine Corps is going away from it and so is the Navy. The Navy has a
lawsuit against them right now. As far as SF, USSOCOM is going away from it
and most of my traveling is to SF Groups around the country. CAG and DEVGRU
do not use crossfit. Crossfit advertises that most of these communities use
this method but the truth is they are starting to pull away because of the
high injury rate. When it comes to SWAT, I am on the fitness committee for
the National Tactical Officers Association (NTOA) and they do not endorse
Crossfit. There will be some articles coming out this year warning SWAT not
to get caught up in the Crossffit cult.

I will Keep you in the loop on where all this is going. Thanks for your
comments.

Mark D. Stephenson, MS, CSCS,*D, ATC

Tactical Strength and Conditioning

Human Performance Center Director

National Strength and Conditioning Association

1885 Bob Johnson Drive

Colorado Springs, CO 80906

Phone: 719-632-6722 ext. 121 Fax: 719-632-6367

email: mstephenson@nsca-lift.org

website: www.nsca-lift.org www.nsca-lift.org/tsac

Comment #72 - Posted by: Coach at February 4, 2009 4:25 AM

********
Second post by Coach:
********

I'm going to give you four contacts of training soldiers and cops who have used CrossFit in their schoolhouse. Each has clear data making the case for the significantly increased efficacy, efficiency, and safety of CrossFit. Each case is entirely typical of CrossFit implementations everywhere.

The first is Major Wade Rutland. He brought CF to the Canadian Forces and was one of two officers who oversaw the experimentation and implementation at the Canadian Infantry School. From this experiment CrossFit has found it's way across all Canadian Forces. WADE.RUTLAND@forces.gc.ca

The second in Major Jon Barba of Colorado State Patrol. He brought CF to the State Patrol academy where it has been the PT curriculum for years now where fitness is dramatically improved and PT injury is virtually non-existent. Jon.Barba@cdps.state.co.us

The third is Staff Sergeant Matt Kostielney. He implemented CrossFit at the Marine Sniper Scout School. matthew.kostielney@usmc.mil His trial improved fitness and reduced injury and wash out rate dramatically. There was no Rhabdo where it had regularly factored into the washout rate.

The fourth is Ensign Andy Stumpf. He implemented CrossFit at BUD/S Phase II. Andrew.Stumpf@Navsoc.Socom.mil CrossFit is now part of BUD/S curriculum by name. Improved fitness, no PT rollbacks, and no PT injuries set 17 year records (the entire period data had been collected).

Criticisms of CrossFit's efficacy, efficiency, and safety cannot be supported by data collected anywhere and in every case the source of these criticisms is a competing civilian contracting business. Where CF has been tested, and those administering the test have had to show their data and put their name to the effort, the story has been the same - improved efficacy, efficiency, and safety over all other previous efforts, programs, or training. All of the criticisms of this program are anecdotal, accusatory, and conjectural, they haven't even risen to the easy scientific standards of a hypothesis. The scientific evidence is squarely, perfectly, on our side.

Each of these gentlemen has had personal and extensive experience with the political nonsense that this thread is about.

If anyone wants more contact agencies contact us. If you have data to offer contact us. greg@CrossFit.com

Thank you.
***************
I don't have a HUGE readership, but I wanted to keep this for myself more than anything. I hope this gets to someone who needs to hear it.

Hitting it hard?

2009-02-04T07:50:00.000-08:00

I said in a previous post, either here on my CF.com training log, that I'm going to hit it hard between now and my cert. Remember that? Well, my backsquat workout yesterday was anything but "hard".

I have this weird issue with my back and shoulders. I have very poor shoulder flexibility for a low-bar backsquat. I have should issues anyway, so any low-bar squatting makes my shoulders feel like they are 1mm from a complete dislocate. Thus, I tend to go with a slightly higher bar, but it's not up on my neck or anything.

My second issue, which I posted in the injury or medical condition thread some time ago, is with some weird nerve pressure with the bar on my back. The bar creates a weird eye pain that tends to make my face contort into a pseudo-poked-in-the-eye-face. Yeah, I know, I'm a mess.

I made it to 185#, could get 3 before I had to put the bar down. Legs and back were good, shoulders and eye/face were not. Needless to say, this was a discouraging development. With Rip on my shoulder, kicking me and calling me a puss, I put on a bar pad, and squatted again. The eye/face issue was about 50% , but should pain took over. Now I'm really discouraged and just left the gym.

I cannot get where I want to get while doing 185# triplet backsquats. Can't do it. Won't do it.

WOD 020109 - Kelly

2009-02-01T15:14:00.000-08:00

5 Rounds, for time, 400m run, 30 box jumps, 24" box, 30 wall ball shots. This was really a good metcon. I did this one earlier on in my CF days last year, but not since. Time was 35:41. Quick post today, gotta game to watch!

WOD 013009 - Nicole

2009-01-31T09:40:00.000-08:00

Well, this was the workout I needed. No firebreathing, but better than last time, so that's good, and it felt good to do "good".

AMRAP in 20 Minutes
run 400
max rep pullups

I got in 7 round of running, but only 6 of the pullups. I got in 41 total pullups. Last time, 6 rounds and 34 pullups. Sooo, progress. That's all I care about anyway. Did I pull a main page 130? Heck no! That's crazy.... :)

Time for a rest day.

WOD 012908 - Elizabeth

2009-01-29T19:35:00.000-08:00

Ok, back in the friggin' saddle I go. I'm so weak, I can't stand it. My cardio/metcon tolerance is fine, haven't lost any of that, but my strength is crap.

I could only do today's Elizabeth at 85#, and those were largely muscled... which is a suck-fest in itself that I won't address in this post.

My ring dips...wait, not even ring dips, bar dips... wait not even BAR DIPS, band-assisted bar dips, were attrocious. I did 2 for 1, so that was a plus. But to have to do band-assisted dips was a big let down. I was pretty disappointed in myself, even though I knew why I was weak (weeks of shoulder re-hab)... but it didn't make me feel like less of a failure. I've been crossfitting for a year, and had to scale my power clean weight. SUCK FEST!

Anyway, 21-15-9, 85# clean and 2 for 1 band-assisted dips... . Time, 9:18

I'm going to put on my big girl panties now....... (no offense to the girls)

Rest, rest...

2009-01-26T11:22:00.001-08:00

I'll be taking a few days off to rest my back. I need to film and post a video of my deadlifts, because almost every time I lift heavy DLs, I get pain in my lower back/upper glute on my right side. It happens on the way back down a few sets in. So I've got an imbalance to take care of.

This will give me time to concentrate on the Diesel Crew shoulder rehab.

WOD 012209 - Lunges and Burpees

2009-01-23T07:28:00.000-08:00

Well, pack me in plastic and call me frozen fish, this one took it's toll. All three of us (Kerry, Greg and yours truly) were sweating bullets and sucking the air out of the garage. Our 50' of lunges were down then back up my driveway. When I say "down" and "up", I mean "down" and "up". I've got a pretty decent slope to my driveway, and I think that really put the lunges in a new category of suck. No buy-in or cash-out today, we knew this was going to take it all out of us.

5 Rounds for time:
50ft walking lunge w/45# bar overhead, knee kissing the ground each step (not)
21 Burpees

Time: 21:23

Rest day appreciated today.

Deep Sigh of Disappointment

2009-01-21T14:24:00.000-08:00

My regular readers know that I don't talk about politics much. There was maybe 3 posts all last year that touched on my views. This post, while seemingly political in nature, is not. It's Patriotic in nature.

I'm a veteran. My father is a veteran. My oldest brother, a veteran. My youngest brother is actively serving as I type this. I have dozens and dozens of people I call "close friends" who have served, or who are still serving, a handful that are the very tip of the spear. I believe it takes a special man or woman to serve our country by enlisting in the military. They sacrifice more than the average joe, you'll never convince me to the contrary. I know it, I've lived it, I've seen it.

Giving your life for this country is the ultimate sacrifice a servicemember can make. It is the oath we take when we enlist, and though many of us never realize that danger, it's always a possibility. Those on the pointy end of the spear live it everyday, and are rightly rewarded with Silver Stars, Purple Hearts, Crosses, and above all the Medal of Honor (MoH). There's roughly a hundred or so MoH recipients that are still alive? If you EVER get the chance to meet one, do it. Just shake their hand and say thank you. They've done something for you personally, by their service to this country.

Last night, 48 MoH recipients attended the "Salute to Heroes Inaugural Ball". This ball is sponsored by the American Legion, and was started for Pres. Eisonhower in 1953. Not a single president has missed this ball upon his inauguration. Until Now.

Last night, President Obama snubbed America's Heroes and instead attended balls like "The Impact Film Fund Ball", "BET's Inaugural Ball", and the "Recording Industry Association of America's" Ball.

Not the change I was hoping for.

WOD 011908 - Fran

2009-01-21T07:58:00.000-08:00

I'm nursing a sore glute/lowerback (again) so I opted out of the deadlift WOD. I did deadlifts on the weekend, which is where I caused the sore back. :(

Anyway, I'm headed to my level 1 cert next month, and haven't done Fran in a while. My shoulder strength is way down because of the re-hab work, so I decided to just try a 65# Fran. 21-15-9 each of 65# Thrusters and Pullups. I finished in 7:40. The thrusters felt pretty good, those have been tough for me this whole year. I've been doing more overhead squats and front squats lately, which is really helping all aspects of CF for me. So I was happy with this WOD. I plan on doing Fran at least 2 more times before the cert. Each at a higher weight. I don't know if I'll get to 95# by the cert, but that's OK. I don't mind scaling. I'm just happy my shoulder is letting me do it.

The worst part of hurdles is not clearing them...

2009-01-20T10:45:00.000-08:00

Kerry and I have eclipsed the one-year point since starting CrossFit. I spent some time this morning looking at my old blog posts, wondering why I've not achieved what I thought I would achieve this year. I started at 235+ lbs. 35-40% bodyfat depending on the method, blood pressure was high for the first time in my life, my total cholesterol levels were over 230, my twice-operated-on knee hurt all the time and I generally felt crappy most of the time. My diet was horrible by my present standards; I drank way too much beer, and was not headed in any direction that would improve upon any of this.

In the latter part of 2007, Kerry and I found ourselves fed up with our home-made status quo and decided to make a change. How we would change and what that change would be was not even clear. We just new we needed to go in a different direction, our current path was literally leading to bodily destruction.

Our first idea was to start working out. Simple enough. We were still training in Taekwondo at the time, so we already felt slightly “active”. I seemed to think the Muscle & Fitness workouts looked good. We started waking early in the morning, heading into the very cold garage and working out. This, my people, sucked. I had already heard of CrossFit, and was starting to lurk on the main site and message board. Within a couple weeks, I was convinced it was the way forward forward for us, and we dumped M&F for the CF.com workout of the day. The rest is history.

On the outset, my goals were pretty common; lose weight, get healthy, look better. I had vague goals of losing about 40 lbs. Getting bodyfat % down under 20. I thought these goals would be easy to achieve in a year based on what I had seen in the CF community. My goals did not include CrossFit affiliation, certification, or even being a mentor for friends and co-workers on nutritional habits. One year has now passed. I have reached some, but not all, of my goals. Why?

Have you ever run the hurdles? I haven't since Jr. High School. In my limited experience, there are only three outcomes; clearing the hurdle, running around it, or falling flat on your face, hopefully not rendering yourself sterile in the process. I was faced with many hurdles this year on my way to my goals, and they slowed me down quite a bit. When I think back, it seems I have failed. But when taken in totality, I did not fail. I achieved many things.

On the very outset of my CF life, I pushed pretty hard, and quickly developed an overuse injury in my biceps tendon. I ignored this most of the time doing pullups and because of my stubbornness, I still occasionally feel that pain even today. That small injury was followed by a small back pull, an irregular heartbeat, a couple more back pulls, more knee pain, overtraining issues, changing work shifts, and shoulder injuries. Many hurdles. But I’m here, and still going. While I didn't win the race, I certainly did not fall flat on my face, or render myself sterile. Actually, the year I did…. Nevermind, TMI. Anyway…

I'm down to 208 lbs. and 21% BF. I can perform MANY CF workouts as Rx'd, I can do 7 deadhangs on a good day, I kip most of my WOD pullups, dips are possible, my 5k has dropped 5 minutes. I can deadlift almost 300 lbs., and many other things I consider “achievements”. All of which, by the way, were not possible 1 year ago. Am I a CF firebreather? Certainly not. I'm almost 39 years old, "firebreather" is not a goal.

As I plan for my level 1 cert next month, and for my pending affiliate, I have to look at what I WAS able to do, and pass that on to those that, like me, have goals but no clear way to get there. I must also keep reality in check, and realize there will be more hurdles, and whether I clear them, fall on them, or run around them, I must not turn my back on them.

CrossFit, and the community of CrossFitters, has changed my life forever. Kerry and I will never go back to our old habits. We have joined "the community" and like what we have found. The support we have received over this year from complete strangers is overwhelming. Folks from all walks of life come together for a common interest willingling share and support eachother. As I write this, I'm considering listing those that have supported and/or impacted this short journey thus far, but have the usual fear of leaving someone out. What the heck, let's try it anyway. These are in no particular order, just the order they come to mind. Here goes, I'd like to thank the academy and:

God, for letting me wake up everyday, and for the blessings that I enjoy and do not deserve.
My wonderful wife Kerry for not killing me, divorcing me, or side-kicking me during WODs :)
The Glassman's and absolutely first class CFHQ Staff for everything they do.
Greg and Kristie Myers for being the best friends two folks can ask for!
Sakura Barrientos for supporting Kerry and I early on.
Christin Street for being a constant, daily inspiration
Robb Wolfe for his gigantic brain
Jay Cohen for his advice early on to embrace Paleo
George Mounce for some outstanding recipes that fed my hunger
Melissa Byers for, well, just being Melissa Byers! Knee-highs and pigtails!
Stephen Lampl for his great attitude
The CF.com message board MODS for governing the e-community
Marty Burns for planting the seed and for defending our freedom.
Gary Taubes for writing Good Calories, Bad Calories
Kalista Pappas for setting the ’08 Games ON FIRE!
Mike Burgener for welcoming me into his home
Mark Rippetoe, without whom I would still be wearing gloves
Steven Low for giving of himself to this community
Jamie Skibicki for his comic relief
Dr. Craig Gelfound for NOT telling me to stop CrossFit
CrossFit Brand X for scaling EVERY WOD for all of us newbs!
All the CrossFit Firebreathers and Affiliate that amaze us with their feats of determination and help us on the boards with advice and criticism. This is the essence of our community.
CrossFit women for showing the world that women can powerful AND beautiful.
And Cosmo Kramer for watching over us each and every WOD!

I'm absolutely positive that there are at least a few names that I am leaving off this list out of shear dumb-assedness. But, you get the picture. There aren't many communities that encompass such a broad spectrum of talent and dedication. Without it, Kerry and I surely would've quit. So, again, thank you.

Thus, year number two begins. New goals? Sure, I've got some, but I'll wait until next year before I share them. Most are common among CFers anyway. Regrets? Sure. Overtraining is a stubbornness-born injury, so I regret not having the wisdom to quit when I should. Lessons learned? Too many to count. Would I trade any of it for anything? Never.

Ramble off.

New T-shirts Available

2009-01-20T10:01:00.000-08:00

The "Girl Power" T-shirt is now available in the CrossFit Cal City Spreadshirt shop.

WOD 011809 - Deadlifts

2009-01-18T17:01:00.000-08:00

Decided to do some deadlifts today. After a short CFWU:

DL 115# x 7

135# x 7

185# x 5

205# x 3

225# x 3

245# x 3

245# x 1

Time to watch some more football...

WOD 011709 - Hike and OHS

2009-01-17T16:07:00.000-08:00

Took another nice hike today with the family, friends and the dogs. Came back and did some OHS skill work in the gym.

Burgener warmup followed by OHS:

45# x 10

65# x 5

76# x 5

81.5# x 5

95# x 5

100.5# x 5

106# x 3

111# x 3

115# x 3

WOD 011609 - Catch up

2009-01-16T20:00:00.000-08:00

I haven't posted my last two WODs, so here they are:

1-13

This was the power clean ring dip WOD. Greg and I did this the evening after coming back from Coach Bs and our shoulders were pretty fried. I subbed reg dips and 95# Power Cleans. My shoulders are so weak from the last couple months of re-hab. I'll be doing a lot of extra skill work to strengthen them back up before my level 1 next month.

1-16

Buy In: CFWU

WOD:

10 Situps

10 Hip and Back Extensions

30 Thrusters 65#

30 Pull ups

25, 25, 20, 20 then 40, 40, 10, 10. Time was 21:38. Again, shoulders are WEAK!

Cash Out:

Shoulder Press 65# x10, Clean and Jerk 85# 1-1-1, 95# 1-1-1

Me and Mike

2009-01-16T09:02:00.001-08:00

Here's a picture of myself with the one and only Mike Burgener, aka Coach B.

WOD - 011409 - REST!

2009-01-15T07:41:00.000-08:00

Yesterday was just a down day. I was feeling pretty drained, unmotivated and unwilling to push too hard. So, in response to my body's request, I didn't do the OHS WOD. Instead, I put the kids through a good metcon and worked on my handstands. Only crashed twice! And had 5 or 6 successful stands in there. One that lasted almost 10 seconds! That's progress for me, folks. Inverting this giant lump of lard and keeping it vertical is a core challenge at worst, a workout at best.

It took me most of the night to convert and transfer my movies from our visit to Coach B's, so I didn't get a chance to upload to Youtube, so that'll have to wait until tonight. I'll put up proof of my handstands as well! :)

Coach B and his rescue dogs

2009-01-14T09:31:00.000-08:00

My buddy Greg and I visited Coach Burgener yesterday for some snatch training. I'll post videos and pictures later, but I wanted to publicly say "thanks" to Coach B for his generosity and hospitality. I'm sure all who have visited feel the same as we do, that we now have another "coach" that we can call our own. We will definitely be visiting again to draw from his vast knowledge and experience. And to see how those dogs are doing.

Active Rest

2009-01-10T15:00:00.000-08:00

We decided to take a hike with the family today in lieu of the 5k. Active rest, right? Here's a couple pictures from today.

CrossFit California City is Coming Soon!

2009-01-10T11:19:00.000-08:00

Well, the wheels are turning again, and everything should be in order for an early March opening. The website is coming along, check it out:

CrossFit California City

WOD 010909 - Front Squats

2009-01-10T08:54:00.000-08:00

Front squats have been sort of my nemisis. This is because I have yet to find the secret to increasing my wrist/elbow flexibility, thereby making it very hard to get the bar securely resting on my delts. Last night I had somewhat of a breakthrough, and was able to do the front squats as closed to proper as I ever have. I only got up to 115#, but that was fine with me. I know I can squat more, but I didn't want the form to break down.

Buy In:

CFWU and some Diesel Crew shoulder re-hab warmup.

WOD:

Front Squat, 65#x5, 65#x5, 85#x5, 115#x1

115#x5, 115#x5, 115#x5, 115#x5, 115#x5,

Cash Out:

20 Burpees

On a separate note, I saw my shoulder re-hab PT yesterday, and this will probably be my last regular appointment, my shoulder is no "managed" and I know what to do to keep it strong and keep it relatively pain free. "Dr. McDreamy" (as Kerry has dubbed him) also has shown interest in CrossFit, so another seed is planted. He has been checking out CF.com and asking questions. Maybe he'll get invited to the CrossFit Cal City Open House! :)

Chili Recipe

2009-01-10T08:49:00.000-08:00

By request, Bob's Chili:

Ok, here goes.... First the ingredients. This makes a pretty good sized pot of chili, over a gallon, so half it if you want. But if you have teenagers, this refrigerates great for next day microwaving.

2 lbs ground beef or cubed stew beef if desired. It will be "stewey" if you use stew beef.
1 onion, diced
3-5 cloves garlic, diced (or equivalent amount of pre-diced garlic)
1 TBS crushed red pepper (or more depending how hot you want it)
1 large can diced tomatos
1 large can tomato sauce
1 large can kidney beans, drained and rinsed
1 large can black beans, drained and rinsed
1 12 oz. can or bottle of beer (with one or two mouthfuls removed!)
2 packages of chili seasoning (if packages are for 1 lb of meat)(this can be left out if you just want to season it yourself, which I do sometimes)
2-4 TBS chili powder, to taste (or more if seasoning yourself)
Salt and pepper to taste
Add cayenne pepper to desired hotness as well.
Olive Oil

Easy directions.
In a large stock pot, heat 1/3 cup olive oil on high heat. Add diced onion, garlic, crushed red pepper and salt and pepper. Saute until onions soften and begin to brown. Add ground beef and cook until brown. Add chili seasonings and mix thoroughly. Add beer, (don't forget to remove a mouthful or two) and mix well. Add tomatos, tomato sauce and beans and mix well. Continue to heat on high, mixing often to prevent burning on the bottom, until hot. Add chili powder, cayenne and salt/pepper to taste. Lower heat to low, and simmer for 30 minutes to 2 hours. If you're in a rush and need to eat quick, 30 minutes simmer will suffice. But for all the flavors to come together and the real heat to come out, do 2 hours... or more if you want. Stir every 10 minutes or so. Taste often during simmering, adding what you want.

Variations include the addition of bell peppers after the meat, jalepenos with the onion/garlic, and the self-seasoning I mentioned. I've also substituted bacon fat for the olive oil, you'll need probably 2 TBS of bacon fat (left over from frying bacon of course) to do the job. It gives the chili a sweet, smokey flavor.

ENJOY!

Affiliate T-Shirts available

2009-01-09T08:36:00.000-08:00

As some of you know, I'm in the midst of getting my affiliation squared away, and soon, CrossFit California City will be open for business. In the meantime, I do have some artwork uploaded on Spreadshirt.com to start the buzz. Until I get the cash-flow to buy bulk shirts, these one-offers will have to do.

Check out my shop.

The men's shirt is up now, with a women's version coming within a couple days hopefully.

Meat wrapped in more meat...

2009-01-07T20:12:00.000-08:00

Another good recipe I got from CF.com discussion board folks. This is bacon, with ground beef and sausage, all wrapped up, then thrown on the grill for over an hour. Smoking would've been better, but I don't have a smoker. I finished it in the oven after the bacon started to drip and got a good bonfire going.

And the finished Product:

I am a child.

2009-01-07T09:01:00.000-08:00

Next Tuesday, my CF buddy Greg and I are going down to Mike's Gym (as in Mike Burgener) to spend a couple hours training. I feel like I'm going to see Santa or something. He said he's going to put us through his snatch progression, which is fine with me because I love the snatch. But I would've been just as excited if he said we'd be spending the hour sweeping his driveway. I'll post a full report next week, along with video and photos. I'm going to Coach Mike's.

WOD 010609

2009-01-07T07:40:00.001-08:00

Had to do some subs tonight, here goes.

4 Rounds for time
Run 400 m
15 Handstand Pushup Variation (knees on 24" box)
10 Ring Pullups (with some slight toe assist as the reps added up)
Time: 15:54

Cashed Out with 10x3 OHS @ 45#

WOD 010509 - Hang Power Cleans

2009-01-05T19:33:00.000-08:00

Quick post today, I want to work on the Girl Power T-Shirt art!

Buy In:

10 Dead Hang Pullups

WOD:

Hang Power clean 1-1-1-1-1-1-1

Warm Up 85#x5, 115#x5, 135#x1

HPCs 155#, 155#, 155#, 155#, 155#, 155#, 166#

Cash Out:

20 KTEs, which really ended up being more like swinging knees to face.

WOD 010409 - Deadlifts

2009-01-04T18:21:00.000-08:00

Did the main page deadlift WOD today. Was still feeling the effects of Murph two days ago, but overall was a good strength WOD. As usual, I could've gone slightly heavier.

Buy In:

CFWU followed by:

Renegade Rows, 25#, 20 each side. This was the first time we tried these. (Thanks MB!) Wow, my base side was working OVERTIME!

WOD:

DL 135x5, 225 x 3, 225 x 3, 225 x 3, 225 x 3, 245 x 3

Cash Out:

Elbow Planks x 3. :56, :48, :48 These poor examples of elbow plank endurance were obviously the result of Murph hangover and RRs.

WOD 010209 - MURPH as Rx'd!

2009-01-02T20:03:00.000-08:00

It's always a pleasure to do a hero workout, and Murph does not disappoint. Took me 1:02:18 but guess what? DONE! And as Rx'd! My body is so drained, glad tomorrow is a rest day.

WOD 123108 - FGB... then Murph?

2009-01-02T09:23:00.000-08:00

Let's get caught up here. On the 31st did FGB again. Scaled the bar weights to 65# again for my shoulder. I think next time I'm going full weight. This seemed heavy, which is very pansy of me, and the shoulder didn't hurt. So, that means the re-hab is working and it's time to get strong again. Also did KB swings in place of the rowing again. Why we do this is really not known. It turns FGB from an ass-kicking WOD that makes you want to curl up in a ball, into an ass-kicking WOD that makes you want to curl up into a ball but you can't 'cause your back is too tired. I think we need to take out the KB swings, and put in something else to sub for the rowing. What we really need to do is get C2. Maybe that should be the priority?

Anyway, got a 309 on FGB, good improvment over last time.

Now, on to Murph today. There was no way on God's green earth we were doing Murph yesterday. I respect you Coach G, very much. However, somehow I think putting FGB on New Years' Eve and Murph on New Years Day caused quite a chuckle at the Glassman home and CFHQ. But, you deserve a good laugh now and then. Just wish it wasn't at our expense! :)

We'll tackle Murph tonight. Or should I say, "we'll let Murph beat us about the head and shoulders" tonight.

WOD 122908 - Snow Day Part Deux

2008-12-29T20:24:00.000-08:00

Ok, back on the wagon yesterday. Did Michael... wow, it sucked. My time isn't even worth remembering. But got it done.

Today, the rest of the crew was going to pick back up and do Michael, but as Kerry was returning from the run on round 1, she started getting chased by a dog, and then there was another dog, who I tried to drive away and it gave me the cujo teeth. Sooooo.... we went inside for a garage Metcon.

We re-visited the "Snow Day" WOD we came up with a couple weeks ago. This time we did it with the new 24" box and 65# OHS. A killer for sure, this is a permanent part of my WOD library.

5 rounds for time:
15 Box jumps, 24"
15 Pullups
15 OHS, 65#

Time 25:00

By the Way

2008-12-29T09:08:00.001-08:00

My honey bought me Rogue Rings for Christmas! :)

Back in the Saddle

2008-12-29T08:44:00.001-08:00

Well, one WOD since Christmas, and that was Michael yesterday. My time was abysmal, but I got out there and moved. That's more then I have done in the last few days. And the food... oh Lord, the food. But, it was a nice break. Back to reality.

Merry Christmas!

2008-12-24T22:50:00.000-08:00

Send your own ElfYourself eCards

Merry Christmas! And Happy New Year!

2008-12-24T14:31:00.000-08:00

I don't know how much I'll blog over the next week, so Merry Christmas and safe and Happy New Year to all! See ya in 2009!

A Battle for the Ages - WOD 122308 - Eva

2008-12-23T14:05:00.000-08:00

I woke with a full belly. Our year-end holiday feasts recognize our abundant life, family and friends, and celebrate our victory over foes the year past. I was a young warrior, barely fit to serve, yet today I was called upon to fight one last battle. A battle against a brutal and worthy foe. I need not defeat her, only escape her. I need only climb the mountains beyond her to gain victory.

She stood tall as the oak, mighty as the sea at the base of the first mountain. She yielded a sword 2 poods in weight. She swung it fiercely, without pity. My sword, though half the weight of hers, was sharp. My body, battle-worn and weary, did not hesitate to respond to my calling.

I left my village in a sprint, charging toward her, sword in hand. The wind blew cold that December day. The crispness of the air hardened my will. My sprint slowed and I raised my sword as I approached my infamous opponent. I swung hard, again and again. She did not yield. Thirty swings of my sword were not enough move her feet from their hold. I scurried past her and grabbed the limb of a tree and hoisted myself up, using it to begin my ascent up the mountain. The mighty queen lay chase.

I reached the top of the first mountain, and turn only to see her beautiful, haunting face close behind. I ran as fast as I could, across the top of the mountain, her breath on my neck. Before I could reach the next mountain she raised her sword and crashed it down upon me. I turned and returned a blow. Thirty more blows. Each harder and more violent than the last. My body ached, my will began to crumble, her eyes burned like fire as they pierced my soul. Again I gained ground past her, and began to crawl up the second mountain. Steeper and more jagged than the first, the second mountain proved to be as worthy a foe as the historic princess who pursued me. It took me many minutes to reach the top of the mountain, and was delighted to find a small stream to quench my thirst. I rested only for a moment as once again I found myself in the shadow of her glorious figure. Again, I fled.

This volley continued, again and again. Every small fight leading to no victor. Every mountain steeper than the last. Every stream, sweeter and sweeter. Dare I give in? Dare I stop and surrender? No, I must fight on.

As I ran across the fourth mountain, she began to laugh as she gained ground behind me. Her sword shone brightly in the afternoon sun. The first swing was her hardest yet, almost collapsing me there on the top of the mountain. I gritted my teeth, wiped the sweat from my blood-soaked brow and returned the blow. Again. And again. Her laughter grew louder. Her eyes burned brighter, her breasts heaved as she swung harder and harder. I could smell the leather of her belt. I could taste the salt of my sweat. RUN. The last mountain was in sight, my foe smiled as I dashed toward the victory I so desperately sought.

I never thought I'd reach the top of that mountain. My hands torn, my body running on will alone. I could see the top. I could still feel her breath. She bore down on me, laughing still. Her laughter now a sinister wail as I reached the top. I turned, victorious!

She stood in my face. I stood tall. She smiled. "Surrender!" I demanded. "NO!" I feared what was to come.

"Until next time." she whispered, and disappeared into the evening breeze.