All in all I am happy to put 2011 in the books. 2012 is going to be a great year even if the Mayans are right and it only has 356 days before the end of the world. . . it is leap year. . . I can't wait to come up with a "Leap Day" WOD. Killer. Once every four years, blow it out, right? Plenty of jumps and leaps I think. DUs, box jumps, tuck jumps, burpee broad jumps. . . I can already envision it. I haven't done burpee broad jumps in a while. . . time to fix that.
Last night I had a Firestone Walker California Pale Ale. I am a fan of their products. I haven't had a bad one yet. From the land of capybaras comes good beer. I had a couple of Sierra Nevada Celebration Ales as well. Don't worry none of them were from the six-pack I set aside for you.
The WOD:
Every Minute on the Minute (EMOTM) 20 minutes
10 Kettlebell Swings
Do some skill work after (snatches, free standing handstands, DUs, pullups, etc.) Try to think of a "goat" to slay in 2012. . . maybe several. Once they are done maybe we can find a nice paleo goat recipe and "eat our goats." Maybe goat milk. Maybe just do James' "Nanny goat" WOD.
. . . this works out well on what otherwise would have been my rest day. Concentrate on form with the hips popping like in the top of an air squat. Shouldn't be terribly taxing. I will do the New Year's WOD as well. . . I will likely get rest days starting on the 9th when Jonny arrives. . . I might WOD some while those guys are here, but we'll see. I will just "push through" until then. I will go 53# KB today. . . that actually will shred me. . . 200 swings w/53#. . . awesome! I may have to have the 44# at the ready in case I slow down. Wish me luck. . . swing old blue! Or did you call it "big blue." Funny either way.
Its your bro. I am a blogger on here as well, and my alter ego is Jon Pee. I love pee jokes and poop jokes, and you know that.
ReplyDeleteAir squatting sounds like your trying to poop but can't.
Perhaps some freestanding handstands over some snatches? That sounds like a workout that is kind of more my speed.
If you want your blog to be read more often, your going to have to change your language a bit, or deal with me making commentary about how silly it sounds. Crossfit is a relatively new concept, and you are speaking the language a bit too much. People want to know about you, not just your workout. When you do your workouts make notes (mental or physical), and process that info as you go. When all you do is talk about your workout, you lose guys with my mindset. I probably won't ever be a religous do-er of crossfit, so I feel kind of alienated by you speaking your crossfit speak. Maybe you can split your blog into two things. Workout at the end though. I try to keep my stuff entertaining, and its because I am constantly editing myself in my head. Refining the poop that is me.
ReplyDeleteJust some commentary from the other side.
also, resize that picture of crater lake. Its making me mad every time I have to scroll half way down the page to get to your commentary. Resize it dude. Its a catchy picture displayed in an aggravating way. Just an idea. It your blog.
ReplyDeleteJonny, I can't resize the image. . . I tried everything. It has to be resized when added. Perhaps when I have some time I will do it over or change it up. For now I have things to prep for New Year's and make Gwen a cake.
ReplyDeleteAlso, if you let me indoctrinate you so that you speak "the language" it might make it more entertaining. I will admit, I haven't just "posted for entertainment value" much. I will work that in.
ReplyDeleteRugged. . . after 10 minutes my back was screaming so I mixed in some rounds of 15 situps EMOTM. Total for the WOD 35 minutes. 20 minutes of KBS and 15 minutes of 15 ABMAT situps. 225 situps. 200 KBS. Ten rounds at 53#, 3 rounds at 44#, and 7 rounds at 35#. Total weight for the WOD was 9,070 pounds of KB being put up over my head. This was why I pushed for the 3 rounds @44 before dropping to 35. . . to clear 9K.
ReplyDeleteMy post will cover several areas today:
ReplyDelete-WOD
-The Joys of Greg Amundson's Warmup
-My "goats" w/commentary on your idea of eating goat
-Jon Pee's comments
*Sunday, 1 Jan 2012
EMOTM for 20 mins
-12 KB (12 lbs) swings
Instead of "rugged" I was going for "symbolic." I used Big Blue and upped it to 12 times per minute. It got my heartrate going just because of all the movement, but it wasn't nearly as challenging as your workout! I also decided the grip on an actual KB is better than the grip on a DB--I need not fling a DB backwards through the wall.
*Greg Amundson's Warmup (GAWU)
Ever since I found his clip on www.crossfit.com, I have incorporated it into my daily workout. I LOVE IT! It physically warms me up--our gym is chilly; it loosens me up; it gets my heartrate going and it helps me to prep the area I'm going to focus on that day. What a difference! I think you do this already, but I had to learn this lesson on my own . . . and I did.
*Goats
I've got plenty. I'm going to limit my focus to three:
-Hanstands: I am going to be able to do at least one handstand pushup by the time I come home. I am in the very early stages of this process. I need to get comfortable with getting into the handstand position--graceful I am not. I need to work on my wrist mobility and strength. I also need to get away from the wall! (See? I haven't even gotten to the "pushup" part! I guess that will come with continued shoulder and arm strength. Baby steps. . . .
-Pullups: I've stuck with the assisted pullup machine vice the band. The cold brought me inside and the cages here are simply not stable enough. I need to at least try, though. I have worked myself to 6 as my "standard" assisted pullup; I will keep dropping down as the year goes by. (7 was my "standard" just a few weeks ago so I am making progress.) If the Marine Corps actually changes the PFT for females, I want to be ready to max it--here is my path!
-More yoga: I like yoga. It makes me feel good phsyically, mentally and spiritually. In the evenings, I find myself wanting to just lose myself in a book and yoga gets pushed to the side. (Books can be as bad as TV in that respect.) Each morning, I get out of bed because I KNOW I will feel better (phyisically and mentally) after a workout. I need to apply that same logic to yoga before I get into bed.
As far as eating goat, BRING IT ON! I have nothing to lose and everything to gain from trying new foods. Last night at the Italian New Year's Eve Dinner, I tried prawns, several unnamed meats and cheeses and ate octopus again. Come on, goat! (Let's start with a small cut, though. Farmer's market purchase, maybe?)
*Jon Pee's Comments
Jon's got a lot of good comments, some I agree with: "When you do your workouts make notes (mental or physical), and process that info as you go," some I don't: "resize that picture of crater lake."
I am a fan of feedback and Jon's perspective is thoughtful, authentic and valuable. As a writer--not a published one, I appreciate both purpose and audience: why am I writing this and who am I writing this for? G, this is your blog and you clearly identified your purpose and sudience in your "About Me" box: "I am simply coaching my wife while she is in Afghanistan." Your purpose and audience for this blog may evolve and I fully support that! I need not keep you all to myself as you have so much to offer. . . .
Goat for breakfast! Did I mention that I like the way my hair looks in that picture? Probably not. I would like my hair to be like all the time. . . it is just too tough to get there and maintain.
ReplyDeleteDon't take my criticizing as a negative Gary... Truthfully, I understand its a form of communication with Lisa, and I respect the hell out of that. However, I have a massive complex when it comes to blogs in general.
ReplyDelete1. Not everyone should have a blog.
2. I actually think you and lisa ought to work on this one together. You guys have a massive amount of insight into being seperated because of military life. You ought to share that wisdom, as you could be on to something. Exercise, challenging eachother from afar. Etc, etc.