110603 Pull ups and Burpees

CFSB w4d4


Buy in: 
5 min jump rope
10 overhead squats x 2
10 shoulder presses x 2
10 good mornings x 2
10 knees to elbows x 2

WOD:
40 Pull ups
10 Burpees
30 Pull ups
20 Burpees
20 Pull ups
30 Burpees
10 Pull ups
40 Burpees
Time: 21:12

Pull ups done with blue band and mixed grip. One of the hardest WODs ever.

Skill:
Hang Squat Clean 5 x 5
45-65-85-95-115

110601 C2B pull ups, L-sit holds

CFSB w4d2

Buy in: 
5 min jump rope
Burgener warmup

Strength:
Deadlift 3 x 3
185-255-295
HR set 185# x 21

WOD:
10 min AMRAP of:
15 C2B pull ups (blue band)
30 sec tuck on rings
3 rounds + 15 pull ups + :16 tuck

110531 CrossFit Games Regional 11.1

CFSB w4d1

Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
10 pull ups (blue band) x 2

Strength:
Back Squat 3 x 5
155-175-205

WOD:
CF Games Regional 11.1
Run 1000m
30 Handstand push ups (bridged progression)
Run 1000m
Time: 12:08

Skill:
5 rope climbs

110529 Amanda

CFSB w3d6

Buy in:
5 min jump rope
Burgener warm up
10 overhead squats
10 pull ups

Strength:
Shoulder Press 5 x 3
75-95-115-120-125

HR SP 15-12-9 @ 95#

WOD:
Amanda
3 rounds, 9-7-5 of:
Muscle ups (blue band assisted)
95# Snatch
Time: 11:19

Cash out:
400m x 2

110528 Run, Toes-to-bar

CFSB w3d5

Buy in:
5 min jump rope
Burgener warm up

Strength:
Front Squat 5 x 3
115-125-135-145-165

HR Back Squat 95# x 14

WOD 1 (did run portion while Hannah rode her bike):
10 min AMRAP of:
400m run
10 toes to bar
Score: 2 rounds + 2 TTB


WOD 2 (did run portion while Hannah rode her bike):

3 rounds of:

400m run

10 pull ups (blue band)

Skill:
Cleans 65# 3 x 5

110527 Rest day

Another rest day. Starting to come down with a cold and don't want to push it as I still need to lift heavy tomorrow. Perfect timing as it's a holiday weekend.

F'ing wonderful.

In the meantime here's a good article on saturated fats

Happy 1st CF Birthday to Me!

So it's been 1 year since I began my CrossFit journey and what a year it's been. Although there have been a couple of setbacks (surgery, sickness) but overall it was a great year filled with many victories.

However, when you grind through the daily WOD and it seems like it's never going to end it's very easy to lose sight of personal progress. So that's what I'm here to do today: reflect on my accomplishments. Some may be new PR's in lifts or maybe an improvement in a WOD time and body composition change. These were things that I expected. What I did not expect was the mountain of knowledge in health and fitness that I've acquired.

1. CrossFit is NOT an exercise program. It is a lifestyle/philosophy that goes way beyond mere exercise.
2. I value the importance of flexibility and mobility (thanks KStar.)
3. Scaling is critical to success (thanks BrandX.)
4. I've learned how nutrition effects the human body and in particular how my body adapts to certain foods (thanks MDA.)
5. Diets don't work. Lifestyle changes do.
6. Embrace the suck.
7. I've cleaned up my nutrition. I try to abide by the principles of the Paleo diet but I just don't think going whole hog would work for me (at least in the long term.) I still like my bowl of oatmeal every other morning, the occasional Oreo, and shots of Patron Silver on Friday nights. And I will always drink milk.
8. I love olympic lifting.
9. My WIFE loves olympic lifting!
10. Good nutrition is easy if you like to cook, have some decent recipes and it's a family effort.
11. I can bench press my bodyweight.
12. I can squat my bodyweight.
13. I can deadlift 1.5x my bodyweight.
14. I can do a handstand push up.
15. I can climb a rope (for multiple reps.)
16. I can string together multiple double unders.
17. After a year I still look forward to the daily WOD.
18. I've been able to stick with a training program for a longer period of time than I ever have.
19. I'm 40 and in the best shape of my life.
20. I will not quit.
21. A $25 subscription to the CF Journal is the BEST $25 a Crossfitter can spend.
22. You MUST take care of your calluses.
23. Once you begin deadlifting you will always have scabs on your shins.

So there it is. Hopefully year 2 has just as much growth.

Now 3, 2, 1...GO!