New month. How about some burpees?
I am excited about watching "Atlas Shrugged" tonight. I rented it with the "unlimited monthly" pass from Blockbuster. Ditch some cable channels, make myself run to the video store for movies and it comes out as a win-win-win. Money, exercise, entertainment. . . gains on all three.
I opened a bottle of carmenere from some winery in Chile that I can't pronounce the name and don't care to type it. Modestly priced so only average. Good enough for drinking alone.
So the WOD to break in February requires no special equipment so everyone can do it.
50 Burpees
Then Run as far as you can in 7 minutes.
The clock on the run doesn't start until you start the run. The burpees are their own special prize for breaking in the month. I might head to the park for this one. . . I could do it from home and just note where I end up and clock it with the car. At some point I think I might actually get one of those GPS watches. I never really thought I needed one, but I bet I would get a lot more use out of it than a lot of people who own them. For now my fitness dollars will be spent on bumper weights, GHD and a Concept 2 Rower eventually. I will "old school" the distances.
I want to give everyone a little preview of our "Paleo Challenge." We will start on February 6 (Monday following the Superbowl). The way it works is simple. You start each day with 7 points. You lose one point for eating a food item off of the "forbidden list." Legumes, grains, dairy, processed sugar, processed foods or alcohol. That is only 6 foods so even if you totally blow it you get one point for the attempt. You can also earn one point per day for completing the WOD (max of 5 points per week as you should be resting too). You can also earn 1 bonus point for every night you sleep 8 hours. You can earn 7 points per week for that. So if you go perfectly for the week you can earn 49 for perfect eating. 5 for doing 5 WODs and 7 for sleeping 8 hours per night. That makes the perfect score for a week 61. Just like the Roger Maris homerun record. We will asterisk* those juicers. On the honor system I would like to track everyone each day as we go. So when you post your WOD results give us your point totals for the days that have passed.
Since I know that nothing motivates people like a prize I think that what I will do is give a gift of some piece of Crossfitting equipment to the person with the highest score. Something basic like an ABMAT, kettlebell, shoes, maybe a Crossfit t-shirt. We will have a consultation as to what you want/need. I want to do this for at least 30 days. I am thinking about stretching all the way out to Easter Sunday. I would appreciate feedback from all of you on that. That would be 62 days, but if you are serious about making a life change, why not? I am going to go at it for the full 62 days. I am competing too to keep it fun. Besides I can think of all sorts of crap I would like to by myself. Motivation, right?
Don't worry however. I think it might be impossible for me to sleep 8 hours unless I am drunk, but then I would have lost a point for drinking alcohol. I am guessing I will lose 3-4 points a week on alcohol even on my best behavior. It will be easier for some of you (pretty sure there is no alcohol in Afghanistan). Processed foods will bite me once in a while with lunch meat. It is just so quick and easy, I am sure to lose a couple there. Sugar and grain are no problem. Sunday I will basically forfeit. If there is one lifestyle change I am not quite ready to make, it is my "free for all" Sunday. I will eat, drink and be merry. Then suffer through my Monday WOD.
So there is a little teaser for you all. February 6. Circle it on the calendar. Start scoring. Just let me know if you are all in for the 62 day challenge. I bet it would cover your lenten sacrifice. I know I should be non-denominational but I also know that 100% of those who have posted on this blog to date are catholic, so I am okay. . . for now.
Tuesday, January 31, 2012
Monday, January 30, 2012
January 31, 2012
17 Minute AMRAP (As Many Rounds As Possible)
12 Sumo Deadlift High Pull
8 Push Press
4 Squat Cleans
You should try to do this with the same weight on all movements to keep intensity up and not be switching weight.
You can do all of these movements with a broomstick to practice the movement if you have no weight. All of them should be available on Crossfit.com or Youtube. That satisfies the bodyweight, right? I put the SDHP video above. The squat clean video is below. Second rep is squat clean. First rep is just a power clean. Push press is from shoulders to overhead using a dip-drive of the hips. Youtube it if you aren't sure.
12 Sumo Deadlift High Pull
8 Push Press
4 Squat Cleans
You should try to do this with the same weight on all movements to keep intensity up and not be switching weight.
You can do all of these movements with a broomstick to practice the movement if you have no weight. All of them should be available on Crossfit.com or Youtube. That satisfies the bodyweight, right? I put the SDHP video above. The squat clean video is below. Second rep is squat clean. First rep is just a power clean. Push press is from shoulders to overhead using a dip-drive of the hips. Youtube it if you aren't sure.
Sunday, January 29, 2012
Functional Fitness
So today the girls and I went for a hike with the Gibson family at Black Mountain Nature Preserve. The hike wasn't all that taxing, but I had all the water and snacks and had to carry Tessie a good deal of the way. It was a nice rest day activity. We hiked to a little waterfall on a stream that I am now driven to find out where the water comes from since it is so dry here. We were having snack time and enjoying the view when Jim mentioned that the view from the other side was very good. Making it across the stream by myself would have been a cinch. Helping the three children across was a little more challenging.
We all managed to stay mostly dry, but there was a definite point as I stood straddling a pretty good flow of water with each foot planted on a rock when I thought to myself "boy am I glad that I keep my body ready to do this kind of stuff." I had to make a jump at one point that was a decent challenge as I had to jump off the bank, then spring off the angled side of a rock with one foot and jump again to avoid falling in the water. I was able to do this with Tessie in my arms. Probably ill-advised, but still, I made it! At various points I was hoisting kids, swinging kids, jumping with kids, carrying kids. . . all so they could see "cool stuff."
This is why.
The WOD today:
100 Inverted Burpees
I know that Lisa and Stephanie have already done this. . . I am sure there is something you can make up. An inverted burpee is when you start lying on the ground. Bring your feet back over your head and rock forward. If you can land on your feet, great. Then go into a handstand against the wall. From flat on your back to handstand is one rep.
Go!
We all managed to stay mostly dry, but there was a definite point as I stood straddling a pretty good flow of water with each foot planted on a rock when I thought to myself "boy am I glad that I keep my body ready to do this kind of stuff." I had to make a jump at one point that was a decent challenge as I had to jump off the bank, then spring off the angled side of a rock with one foot and jump again to avoid falling in the water. I was able to do this with Tessie in my arms. Probably ill-advised, but still, I made it! At various points I was hoisting kids, swinging kids, jumping with kids, carrying kids. . . all so they could see "cool stuff."
This is why.
The WOD today:
100 Inverted Burpees
I know that Lisa and Stephanie have already done this. . . I am sure there is something you can make up. An inverted burpee is when you start lying on the ground. Bring your feet back over your head and rock forward. If you can land on your feet, great. Then go into a handstand against the wall. From flat on your back to handstand is one rep.
Go!
Thursday, January 26, 2012
Hummingbird
So today after I punished myself with double unders and pushups for 17 minutes I poured a cool glass of water and sat on the patio and looked at the trees. I noticed a hummingbird flitting around the grapefruit tree. There are new blossoms for spring that promise new fruit. The hummingbird amazed me with the fast twitch muscle fibers that make those wings move so fast that you can't see them. I thought to myself "what an athlete." At about that moment when I was admiring the endurance and speed of the hummingbird he did something totally unexpected. He stopped and rested.
This amazing animal that can move so fast our eyes can't see his body parts (I know it was a he from the brilliant red head and blue-green body) had to stop and rest. This week I have been sore and feel beat up. I haven't slept well and my body seems to take forever to get warmed up. Epiphany. We all need rest. Even a hummingbird needs to take a break. I watched him go back to work eating sweet nectar from the blossoms on the tree and after a few more minutes he went up to a higher branch on the old dead tree and rested again. Work smarter not just harder.
On that note, take today and the next few days to rest. If you have been resting too much lately then go ahead and make up some WODs. I will do something tomorrow. It will be harder than it should be. I am not right in the head however. Saturday I will rest. Well. Completely. Sunday I will take the girls for a hike. And rest some more. By Monday I will feel rejuvenated and we will kill another 5 day stretch of WODs. Even the hummingbird has to rest.
Oh yeah, the hummingbird also has to eat sweet nectar in the spring. In keeping with the spirit of the hummingbird I am enjoying "Dig" from New Belgium Brewing. It is their spring seasonal. Spring has sprung. At least in San Diego it has.
This amazing animal that can move so fast our eyes can't see his body parts (I know it was a he from the brilliant red head and blue-green body) had to stop and rest. This week I have been sore and feel beat up. I haven't slept well and my body seems to take forever to get warmed up. Epiphany. We all need rest. Even a hummingbird needs to take a break. I watched him go back to work eating sweet nectar from the blossoms on the tree and after a few more minutes he went up to a higher branch on the old dead tree and rested again. Work smarter not just harder.
On that note, take today and the next few days to rest. If you have been resting too much lately then go ahead and make up some WODs. I will do something tomorrow. It will be harder than it should be. I am not right in the head however. Saturday I will rest. Well. Completely. Sunday I will take the girls for a hike. And rest some more. By Monday I will feel rejuvenated and we will kill another 5 day stretch of WODs. Even the hummingbird has to rest.
Oh yeah, the hummingbird also has to eat sweet nectar in the spring. In keeping with the spirit of the hummingbird I am enjoying "Dig" from New Belgium Brewing. It is their spring seasonal. Spring has sprung. At least in San Diego it has.
Wednesday, January 25, 2012
IWCABTMD
What?
Increased Work Capacity Across Broad Time and Modal Domains
Getting stronger or better by doing lots of different things for a long time.
We live in a world where people flip houses, trade in cars, and divorce at alarmingly high rates. People would rather find weight loss in a pill or through a surgical procedure than by moving their body and actually getting healthy. Thin isn't necessarily healthy. Healthy is healthy. Thin is typically better than "not thin" but how you get there certainly matters.
Our society doesn't so much have an aversion to hard work as we have an aversion to anything that requires patience and an investment of our time. Crossfit is countercultural. It requires us to eat healthy and shop better. It requires us to work hard, even if only for a few minutes at at time. It forces us to do things we aren't good at. It teaches us that hard work and persistence are not only things that can yield desirable results, but they are the only things that can help us to achieve optimal results.
Whether it is fitness, relationships, work or politics the only way to achieve transformational change is to continue to do the right things, the right way, for a long time. Today is just one day. The choice is just one choice. What choice are you going to make?
Do you want to be stronger, smarter, faster? Do you want to be better at your job? A better parent? A better spouse? A better friend? Do you want to learn a foreign language? Do you want to learn to sew, surf or ski? There is only one way to get there. Work hard at it and do it every day.
We can all be the person we have always wanted to be. We just need to stop waiting for "someday" and realize that we can start taking steps toward being the person we want to be on this day. No more procrastinating. No more waiting for the right time. What can you do today that helps you move closer to your goals?
3 Rounds for Time
Run 400 meters
25 Pushups
10 Deadlifts
Bodyweight WOD
3 Rounds for Time
Run 400 meters
25 Pushups
30 Lunges (15 per side)
Increased Work Capacity Across Broad Time and Modal Domains
Getting stronger or better by doing lots of different things for a long time.
We live in a world where people flip houses, trade in cars, and divorce at alarmingly high rates. People would rather find weight loss in a pill or through a surgical procedure than by moving their body and actually getting healthy. Thin isn't necessarily healthy. Healthy is healthy. Thin is typically better than "not thin" but how you get there certainly matters.
Our society doesn't so much have an aversion to hard work as we have an aversion to anything that requires patience and an investment of our time. Crossfit is countercultural. It requires us to eat healthy and shop better. It requires us to work hard, even if only for a few minutes at at time. It forces us to do things we aren't good at. It teaches us that hard work and persistence are not only things that can yield desirable results, but they are the only things that can help us to achieve optimal results.
Whether it is fitness, relationships, work or politics the only way to achieve transformational change is to continue to do the right things, the right way, for a long time. Today is just one day. The choice is just one choice. What choice are you going to make?
Do you want to be stronger, smarter, faster? Do you want to be better at your job? A better parent? A better spouse? A better friend? Do you want to learn a foreign language? Do you want to learn to sew, surf or ski? There is only one way to get there. Work hard at it and do it every day.
We can all be the person we have always wanted to be. We just need to stop waiting for "someday" and realize that we can start taking steps toward being the person we want to be on this day. No more procrastinating. No more waiting for the right time. What can you do today that helps you move closer to your goals?
3 Rounds for Time
Run 400 meters
25 Pushups
10 Deadlifts
Bodyweight WOD
3 Rounds for Time
Run 400 meters
25 Pushups
30 Lunges (15 per side)
Tuesday, January 24, 2012
25 January 2012
The WODs are lining up nicely for the sore quads. . . I wonder if that was planned? Hmmm. Whoever is programming this must be brilliant.
So the WOD for the 25th:
50-40-30-20-10
Double Unders
Pushups
This should be fun. That is a lot of pushups to try and do quickly. Very doable, but challenging.
I have noticed a lot of talk on various Crossfit sites about the 95 pound suck. It has that name for a reason, but it would be very weak to not program it at some point. I remember doing the suck with Colonel Monroe in Kansas. I think we did it at 75 but it still sucked. I just want to get you prepared. Deadlifts, squats, push press and hang cleans. . . 21-18-15-12-9. Sounds awesome right? File that one in your notebook for a rainy day if I don't get a WOD up! I will pick a good occasion to mix that in. The only way it could be better is if you had to do it with a hangover. Of course you would probably risk rhabdo with dehydration. . . bad idea. I will definitely wait until legs are recovered. It qualifies as a chipper in case you were wondering.
The house smells like a skunk. I don't know if there is one lurking outside and the house isn't airtight or if Sierra has nasty gas.
State of the Union tonight. Gwen watched some of it with me. It was probably one of the best speeches I have seen the President give. My inner cynic has to ask "for what." D.C. is broken. He had high praise for the men and women in uniform and encouraged Congress to work cooperatively as if they were in battle. Great speech, but as I said. . . we'll see.
So the WOD for the 25th:
50-40-30-20-10
Double Unders
Pushups
This should be fun. That is a lot of pushups to try and do quickly. Very doable, but challenging.
I have noticed a lot of talk on various Crossfit sites about the 95 pound suck. It has that name for a reason, but it would be very weak to not program it at some point. I remember doing the suck with Colonel Monroe in Kansas. I think we did it at 75 but it still sucked. I just want to get you prepared. Deadlifts, squats, push press and hang cleans. . . 21-18-15-12-9. Sounds awesome right? File that one in your notebook for a rainy day if I don't get a WOD up! I will pick a good occasion to mix that in. The only way it could be better is if you had to do it with a hangover. Of course you would probably risk rhabdo with dehydration. . . bad idea. I will definitely wait until legs are recovered. It qualifies as a chipper in case you were wondering.
The house smells like a skunk. I don't know if there is one lurking outside and the house isn't airtight or if Sierra has nasty gas.
State of the Union tonight. Gwen watched some of it with me. It was probably one of the best speeches I have seen the President give. My inner cynic has to ask "for what." D.C. is broken. He had high praise for the men and women in uniform and encouraged Congress to work cooperatively as if they were in battle. Great speech, but as I said. . . we'll see.
Monday, January 23, 2012
January 24, 2012
Have I ever told you how happy it makes me that there are breweries that have started putting the vintage on the label? It makes me happy. I am drinking a 2012 Ruthless Rye from Sierra Nevada and it is great. This is the second "A" I have given out in 2012 already. Only an "A-" but an "A" all the same. Great malt presence and just enough rye to let you know it is a rye beer. There is nothing offensive about this beer at all. Easy drinker. I only bought a 6 pack because I didn't want to go 12 on an unknown. I wish I had bought 12.
I went to Total Crossfit and did their WOD today. After Girl Scouts Gwen dropped the "I have Tuesday Newsday" on me. By the time I helped her finish her homework I had started drinking so no "Press" WOD for me tonight. I got pleny of shoulder press work in earlier today though. I forced myself to squat. If your legs feel like mine you will not want to do anything with legs. I did some extra mobility work and got it done. When I walked into the gym I told Ben "I am not doing any squats today." I did some overhead squats and then 97 air squats as part of the Tabata. So much for "no squats." Things like that are why it is good for me to go to the gym. . . I make myself do things that are probably not the smartest thing to do, but in the end it works out okay. I am good at that.
So for the WOD tomorrow:
21-15-9
Dips
Pullups
Box Jumps
For those who might be following without a pullup bar feel free to sub pushups. If those seem too easy then do them with your hands in the center of your chest.
I did some Box Jumps today and they went surprisingly well considering the condition of my legs. My calves are strong. Hammies are strong. Just the quads are shot.
The girls and I are still munching on pork chop. I finished up the chicken today. I bought some remoulade sauce this weekend and had it on a pork chop sandwich with lettuce. I had been avoiding bread, but a pork chop sandwich with remoulade sauce sounded too good to pass up. . .it lived up to the hype. Sometimes I have a great eye for tasty food (see ciabattas from the farmer's market).
So tomorrow I am off the bread again. I did well other than that. I love macadamia nuts. I need to start measuring out my "daily allowance" for them however. It is too easy to just eat them with fruit for every snack. That is not ideal nutrition but they are so delicious.
I suppose beer is not ideal nutrition either. I just do extra burpees.
I went to Total Crossfit and did their WOD today. After Girl Scouts Gwen dropped the "I have Tuesday Newsday" on me. By the time I helped her finish her homework I had started drinking so no "Press" WOD for me tonight. I got pleny of shoulder press work in earlier today though. I forced myself to squat. If your legs feel like mine you will not want to do anything with legs. I did some extra mobility work and got it done. When I walked into the gym I told Ben "I am not doing any squats today." I did some overhead squats and then 97 air squats as part of the Tabata. So much for "no squats." Things like that are why it is good for me to go to the gym. . . I make myself do things that are probably not the smartest thing to do, but in the end it works out okay. I am good at that.
So for the WOD tomorrow:
21-15-9
Dips
Pullups
Box Jumps
For those who might be following without a pullup bar feel free to sub pushups. If those seem too easy then do them with your hands in the center of your chest.
I did some Box Jumps today and they went surprisingly well considering the condition of my legs. My calves are strong. Hammies are strong. Just the quads are shot.
The girls and I are still munching on pork chop. I finished up the chicken today. I bought some remoulade sauce this weekend and had it on a pork chop sandwich with lettuce. I had been avoiding bread, but a pork chop sandwich with remoulade sauce sounded too good to pass up. . .it lived up to the hype. Sometimes I have a great eye for tasty food (see ciabattas from the farmer's market).
So tomorrow I am off the bread again. I did well other than that. I love macadamia nuts. I need to start measuring out my "daily allowance" for them however. It is too easy to just eat them with fruit for every snack. That is not ideal nutrition but they are so delicious.
I suppose beer is not ideal nutrition either. I just do extra burpees.
Sunday, January 22, 2012
Press Day
January 23 happens to be the birthday of my old friend Daryl Press. So we will do some presses.
Big news today the Patriots will go to their 7th Superbowl. 5th with Tom Brady and Bill Belichick. Against the Giants. . . the Giants ruined the Patriots perfect season in the Superbowl 4 years ago. Hopefully the Patriots can avenge that loss. I had my customary Sam Adams Winter Lager this afternoon. Nothing says Patriots playoff football to me like Winter Lager from Sam Adams. I was prepared this year.
The workout:
3 Rounds for Time
23 Bench Press
23 Shoulder Press
Big news today the Patriots will go to their 7th Superbowl. 5th with Tom Brady and Bill Belichick. Against the Giants. . . the Giants ruined the Patriots perfect season in the Superbowl 4 years ago. Hopefully the Patriots can avenge that loss. I had my customary Sam Adams Winter Lager this afternoon. Nothing says Patriots playoff football to me like Winter Lager from Sam Adams. I was prepared this year.
The workout:
3 Rounds for Time
23 Bench Press
23 Shoulder Press
Friday, January 20, 2012
Weekend WODs
In no particular order for the weekend here is what I recommend.
WOD#1
5 Handstands or Handstand Pushups
15 Pullups
25 Dips
35 Pushups
45 Seconds of L-Sit
WOD#2
Buy-in of one minute of holding the plank position.
Then
3 Rounds For Time
Hop on Each foot 15 Times
15 Burpees
50 Situps
Lisa, I will try and get you out a week's worth of WODs tonight when the kids are in bed. We grilled up some wonderful pork chops tonight. Very thick. The propane tank kicked on my birthday but I filled it to finish grilling that night. Good thing. . .
WOD#1
5 Handstands or Handstand Pushups
15 Pullups
25 Dips
35 Pushups
45 Seconds of L-Sit
WOD#2
Buy-in of one minute of holding the plank position.
Then
3 Rounds For Time
Hop on Each foot 15 Times
15 Burpees
50 Situps
Lisa, I will try and get you out a week's worth of WODs tonight when the kids are in bed. We grilled up some wonderful pork chops tonight. Very thick. The propane tank kicked on my birthday but I filled it to finish grilling that night. Good thing. . .
Thursday, January 19, 2012
January 20, 2012
Okay, I am really finding the groove again. Unfortunately we may be "down one community member" for a spell. Jonny aggravated his already once surgically repaired knee while he was out here. It was NOT done while doing Crossfit. He tweaked running in a non-crossfit event and then aggravated it further playing disc golf and climbing around the rough terrain. I am hoping that he is back on track with us quickly, but he was pretty gimpy when he left here. He needs this to strengthen it up, but sometimes when you are hurt it is tough to motivate to do anything.
For the rest of us, we will push on until he makes it back.
Our WOD for Friday has two elements:
3 Reps Deadlift at 65#
(if weights are not available a small child will do. Remember to maintain lumbar curve and to keep your chest up. You can grip a child by both ankles and both wrists and they think it is great fun and they serve as a fine piece of functional fitness equipment). Please post "how this felt" with your comments. My goal is to start building up everyone's deadlift, but I don't want to push you past your ability level. We will start with 65 and will go up by 5 pounds each week. We will do deadlifts one day per week in this format. Once 3 reps is no longer possible at the given weight we will go back to 65# and 5 reps. Once we find that 5 Rep Max we will return to 1 Rep Max and see if we improved over our previously measured 1 RM for Deadlift (we will). I will sprinkle in the DL day each week on the day that I choose for reasons related to the work load of that particular week. Next week we will also start a max Back squat series. We will carry those two forward for a few months and then when our posterior chain and quads are sufficiently strengthened we will attack another area where we can improve. This will become highly individualized so it is important to post results for this. If you are limited by not having equipment, just say so and I will create another "project" that will improve your fitness over a two to three month period. For instance, I am not going to begin my 3 rep DL at 65. For me personally I will start my 3 reps and 5 reps at maybe 185. Once we all "get the hang" of this strength project it will sort of manage itself. I will explain how it works as we move forward. Never fear however, there will still be deadlifts in the WODs and back squats will make an appearance as well.
then
Every Minute on the Minute (EMOTM) for 20 minutes
20 Air Squats
If you are working on Air Squats still or if you are screamingly sore after a previous squat workout then consider scaling to 10 per minute. If possible you may be able to start with 20 and then reduce as necessary. Track your total number overall as well as what minute you arrived on rep reduction. Simple WOD, but not an easy WOD. In that same spirit, I expect you will finish "happy, but not satisfied."
For the rest of us, we will push on until he makes it back.
Our WOD for Friday has two elements:
3 Reps Deadlift at 65#
(if weights are not available a small child will do. Remember to maintain lumbar curve and to keep your chest up. You can grip a child by both ankles and both wrists and they think it is great fun and they serve as a fine piece of functional fitness equipment). Please post "how this felt" with your comments. My goal is to start building up everyone's deadlift, but I don't want to push you past your ability level. We will start with 65 and will go up by 5 pounds each week. We will do deadlifts one day per week in this format. Once 3 reps is no longer possible at the given weight we will go back to 65# and 5 reps. Once we find that 5 Rep Max we will return to 1 Rep Max and see if we improved over our previously measured 1 RM for Deadlift (we will). I will sprinkle in the DL day each week on the day that I choose for reasons related to the work load of that particular week. Next week we will also start a max Back squat series. We will carry those two forward for a few months and then when our posterior chain and quads are sufficiently strengthened we will attack another area where we can improve. This will become highly individualized so it is important to post results for this. If you are limited by not having equipment, just say so and I will create another "project" that will improve your fitness over a two to three month period. For instance, I am not going to begin my 3 rep DL at 65. For me personally I will start my 3 reps and 5 reps at maybe 185. Once we all "get the hang" of this strength project it will sort of manage itself. I will explain how it works as we move forward. Never fear however, there will still be deadlifts in the WODs and back squats will make an appearance as well.
then
Every Minute on the Minute (EMOTM) for 20 minutes
20 Air Squats
If you are working on Air Squats still or if you are screamingly sore after a previous squat workout then consider scaling to 10 per minute. If possible you may be able to start with 20 and then reduce as necessary. Track your total number overall as well as what minute you arrived on rep reduction. Simple WOD, but not an easy WOD. In that same spirit, I expect you will finish "happy, but not satisfied."
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Back into the swing
Sort of. I will do some swinging tomorrow as Ed and I are going to go golfing on Coronado Island at the Navy course there.
We had a tremendous amount of fun at Joshua Tree National Park. We had a tremendous amount of fun with Jonny, Frank, Ed and Sully here for a few days. The girls loved all of the excitement with everyone around. Gwen and Ione even hung out with Jonny, Frank and Ed for a little while when Tessie and I took Sully to the airport. We did so much, but it feels like we could have done more.
I haven't done Crossfit for a few days. We did plenty of athletic endeavors however. We played croquet, horseshoes, bocce, disc golf, beer pong and plenty of board games to test our brain power. Balderdash with both Jonny and Frank was everything that I could have imagined. We also played the game of "things." Ed and I were at a disadvantage with two characters like Frank and Jonny. Sully missed the board games, but he was here for our Texas Hold'em tourney. Jenn, I told the tale of our Walmart poker night on Kansas Avenue.
So tomorrow I will swing some golf clubs for time as we have a limited window with Tessie at hourly care and the girls at school. If I can convince Ed to try some Crossfit then perhaps we will do this WOD:
"Cindy"
20 minute AMRAP (As many rounds as possible)
5 pullups
10 Pushups
15 Squats
Bodyweight WOD
12 minute AMRAP
20 Walking lunges with 15 situps at each end.
1 Rouind is when you complete the "circuit" and are back at the start point having completed 30 situps total.
Sorry for my delinquency. I hope that you are able to enjoy the workouts and I will be back "in business" now. Frank leaves in a few hours and Ed leaves Wednesday. Then its back on the paleo diet and Crossfit twice daily to work off all of this beer. 4 guys drank 4 cases of beer just at the house plus what we drank out and about over the course of the week. I have to do some cleaning but have stayed on top of some of it. Mopping is the big thing. Some drinks got spilled one evening and my hot water mop job left something to be desired.
The girls are back to school tomorrow. So routine is returning. Tessie and I will be doing a lot of running as I have missed it over the past month with all 3 girls.
We had a tremendous amount of fun at Joshua Tree National Park. We had a tremendous amount of fun with Jonny, Frank, Ed and Sully here for a few days. The girls loved all of the excitement with everyone around. Gwen and Ione even hung out with Jonny, Frank and Ed for a little while when Tessie and I took Sully to the airport. We did so much, but it feels like we could have done more.
I haven't done Crossfit for a few days. We did plenty of athletic endeavors however. We played croquet, horseshoes, bocce, disc golf, beer pong and plenty of board games to test our brain power. Balderdash with both Jonny and Frank was everything that I could have imagined. We also played the game of "things." Ed and I were at a disadvantage with two characters like Frank and Jonny. Sully missed the board games, but he was here for our Texas Hold'em tourney. Jenn, I told the tale of our Walmart poker night on Kansas Avenue.
So tomorrow I will swing some golf clubs for time as we have a limited window with Tessie at hourly care and the girls at school. If I can convince Ed to try some Crossfit then perhaps we will do this WOD:
"Cindy"
20 minute AMRAP (As many rounds as possible)
5 pullups
10 Pushups
15 Squats
Bodyweight WOD
12 minute AMRAP
20 Walking lunges with 15 situps at each end.
1 Rouind is when you complete the "circuit" and are back at the start point having completed 30 situps total.
Sorry for my delinquency. I hope that you are able to enjoy the workouts and I will be back "in business" now. Frank leaves in a few hours and Ed leaves Wednesday. Then its back on the paleo diet and Crossfit twice daily to work off all of this beer. 4 guys drank 4 cases of beer just at the house plus what we drank out and about over the course of the week. I have to do some cleaning but have stayed on top of some of it. Mopping is the big thing. Some drinks got spilled one evening and my hot water mop job left something to be desired.
The girls are back to school tomorrow. So routine is returning. Tessie and I will be doing a lot of running as I have missed it over the past month with all 3 girls.
Wednesday, January 11, 2012
Monday, January 9, 2012
January 10, 2012
We depart for Joshua Tree National Park in a few moments. Gwen is at Hana's birthday party.
WOD for tomorrow is for everyone. . .
Tabata
Box Jumps
Pushups
Situps
Air Squats
Tabata works like this:
For the first 20 seconds do as many box jumps as possible.
Rest 10 seconds.
20 second of work
10 second rest
Do this for two minutes (4 rounds) or each exercise before moving on to the next. Keep track of all reps.
The score for a Tabata is the lowest number of reps of the 4 rounds for each exercise. For example I do 20, 21, 19, and 17 Air Squats. My score is 17. Each of the 4 movements is scored the same.
WOD for tomorrow is for everyone. . .
Tabata
Box Jumps
Pushups
Situps
Air Squats
Tabata works like this:
For the first 20 seconds do as many box jumps as possible.
Rest 10 seconds.
20 second of work
10 second rest
Do this for two minutes (4 rounds) or each exercise before moving on to the next. Keep track of all reps.
The score for a Tabata is the lowest number of reps of the 4 rounds for each exercise. For example I do 20, 21, 19, and 17 Air Squats. My score is 17. Each of the 4 movements is scored the same.
Saturday, January 7, 2012
January 8, 2012
I don't know what happened. I posted this already but it didn't take. Hmmm.
Anyway, January 8 is the birthday of Elvis. I searched far and wide for what we could do to honor Elvis. Since I figured none of us wanted to eat a peanut butter, bacon and honey sandwich I decided to steal a WOD from Manhattan Kansas Crossfit. They called it "Espied Elvis" but since I have no clue what that means I am going to just call it "Elvis."
"Elvis"
5 Rounds for Time
3 Deadlifts (Rx is 275/185. . . basically go heavy but don't hurt yourself)
5 Pullups
15 Jumping Squats
Jumping squat just explode up into the upright position and leave the floor. You squat. You jump. If you want to do it quickly then drop in a continous motion into your next squat. When I go really fast on air squats my feet leave the floor anyway so I can imagine this isn't too hard.
Bodyweight WOD
Run 400 meters
25 Situps
10 Burpees
Jonny, if you run this up the road with a towel in your sweatshirt for situps and do those and burpees in the road I will be so proud! I get looks from kids and some adults when I do my WODs in the park. I think they are just jealous though. That is what me must tell ourselves when others stare. . . they are just jealous that they aren't moving their bodies.
Jenn, I read some of your blog and you really put me to shame. You are so fancy! I was thinking that I would try to "jazz this up" but ultimately decided I have to "be me." Your blog is awesome! I think it is inspiring. I liked your piece about "trust" with you and Spence. Nice piece.
In the end my blog is about Crossfit and beer. I write about two things I love and started doing it for the woman I love. Just so that there isn't any confusion, that is you Lisa. I realized that what I love most about Crossfit is the community feel. I want the blog to feel that way. Come as you are. Do your best. Tell us your thoughts. This isn't just my show. All are welcome!
I met some new "Crossfitters" this morning and as always seems to happen I was moved to go WOD with them more often. An addicting lifestyle, but a healthy one. Even better these folks are talking about going in on farm shares and ordering sides of grass fed beef to share. Pretty cool stuff.
Anyway, January 8 is the birthday of Elvis. I searched far and wide for what we could do to honor Elvis. Since I figured none of us wanted to eat a peanut butter, bacon and honey sandwich I decided to steal a WOD from Manhattan Kansas Crossfit. They called it "Espied Elvis" but since I have no clue what that means I am going to just call it "Elvis."
"Elvis"
5 Rounds for Time
3 Deadlifts (Rx is 275/185. . . basically go heavy but don't hurt yourself)
5 Pullups
15 Jumping Squats
Jumping squat just explode up into the upright position and leave the floor. You squat. You jump. If you want to do it quickly then drop in a continous motion into your next squat. When I go really fast on air squats my feet leave the floor anyway so I can imagine this isn't too hard.
Bodyweight WOD
Run 400 meters
25 Situps
10 Burpees
Jonny, if you run this up the road with a towel in your sweatshirt for situps and do those and burpees in the road I will be so proud! I get looks from kids and some adults when I do my WODs in the park. I think they are just jealous though. That is what me must tell ourselves when others stare. . . they are just jealous that they aren't moving their bodies.
Jenn, I read some of your blog and you really put me to shame. You are so fancy! I was thinking that I would try to "jazz this up" but ultimately decided I have to "be me." Your blog is awesome! I think it is inspiring. I liked your piece about "trust" with you and Spence. Nice piece.
In the end my blog is about Crossfit and beer. I write about two things I love and started doing it for the woman I love. Just so that there isn't any confusion, that is you Lisa. I realized that what I love most about Crossfit is the community feel. I want the blog to feel that way. Come as you are. Do your best. Tell us your thoughts. This isn't just my show. All are welcome!
I met some new "Crossfitters" this morning and as always seems to happen I was moved to go WOD with them more often. An addicting lifestyle, but a healthy one. Even better these folks are talking about going in on farm shares and ordering sides of grass fed beef to share. Pretty cool stuff.
Friday, January 6, 2012
January 7, 2012
I will get to the WODs for January 7 in a minute. Today, January 6, was a banner for the guy who is "beering" and "belling" and writing this here blog post. I made up one of the WODs from the weekend I did my Crossfit Kids Certification.
I transferred the Munich Dark that I have fermenting into the secondary fermenter. I brewed up the San Francisco Steam beer I have been wanting to make. My Riesling grape juice from Washington state arrived today so I can make the wine to match our address. I also got confirmation that my malbec grape juice from Argentina is coming tomorrow. When it rains it pours, right?
I mopped the floors in the kitchen and dining areas tonight. Once the floor is dry enough I will fetch a Double Stout from Green Flash Brewing. I remember liking it a great deal when at the brewery and when I saw it in the store I couldn't resist.
I am not sure how I will do posting next week. Jonny and I are taking the girls to Joshua Tree National Park and then the rest of the boys arrive. I will do my best.
For tomorrow:
First of all I am attending the 30 Day Paleo Challenge workshop at Total Crossfit in Poway. They are having a "pre-workshop" WOD at 9 AM so I am on that. I am not sure how I will mix paleo and beer yet. . . if I am not totally wiped out when I come home I will do these WODs as well.
40-30-20-10
Walking forward lunge
Pushups
Walking backward lunge
Situps
That is actually a bodyweight WOD, but here is another bodyweight WOD I programmed for Jonny to make sure to ease into this whole Crossfit thing and keep it fun rather than daunting:
7 Minute AMRAP (As Many Rounds As Possible)
15 Box Jumps
10 Pushups
Only 7 minutes, right? Have fun!
I transferred the Munich Dark that I have fermenting into the secondary fermenter. I brewed up the San Francisco Steam beer I have been wanting to make. My Riesling grape juice from Washington state arrived today so I can make the wine to match our address. I also got confirmation that my malbec grape juice from Argentina is coming tomorrow. When it rains it pours, right?
I mopped the floors in the kitchen and dining areas tonight. Once the floor is dry enough I will fetch a Double Stout from Green Flash Brewing. I remember liking it a great deal when at the brewery and when I saw it in the store I couldn't resist.
I am not sure how I will do posting next week. Jonny and I are taking the girls to Joshua Tree National Park and then the rest of the boys arrive. I will do my best.
For tomorrow:
First of all I am attending the 30 Day Paleo Challenge workshop at Total Crossfit in Poway. They are having a "pre-workshop" WOD at 9 AM so I am on that. I am not sure how I will mix paleo and beer yet. . . if I am not totally wiped out when I come home I will do these WODs as well.
40-30-20-10
Walking forward lunge
Pushups
Walking backward lunge
Situps
That is actually a bodyweight WOD, but here is another bodyweight WOD I programmed for Jonny to make sure to ease into this whole Crossfit thing and keep it fun rather than daunting:
7 Minute AMRAP (As Many Rounds As Possible)
15 Box Jumps
10 Pushups
Only 7 minutes, right? Have fun!
Wednesday, January 4, 2012
January 5, 2012
Make up WODs
Hopefully this puts us back on target.
Bodyweight WOD programmed for Jonny
5 Rounds for Time
10 Box Jumps
30 Single Unders
10 Shoulder Press with cinder block
Kind of a Rocky IV feel for Jonny as he has zero equipment. At this point I have asked him to install a pullup bar to begin working those and K2E and T2B.
I will look to make up something I missed when it was hot and heavy at the end of chemistry and you got ahead of me. . . I fear it is going to be the 400m and pullup AMRAP. . . but at least that will get me to the park. I think I only have one more to make up from back then at this point.
Hopefully this puts us back on target.
Bodyweight WOD programmed for Jonny
5 Rounds for Time
10 Box Jumps
30 Single Unders
10 Shoulder Press with cinder block
Kind of a Rocky IV feel for Jonny as he has zero equipment. At this point I have asked him to install a pullup bar to begin working those and K2E and T2B.
I will look to make up something I missed when it was hot and heavy at the end of chemistry and you got ahead of me. . . I fear it is going to be the 400m and pullup AMRAP. . . but at least that will get me to the park. I think I only have one more to make up from back then at this point.
Tuesday, January 3, 2012
January 3 and 4, 2012
I missed my post last night so I will do double duty this afternoon.
January 3
20 minute AMRAP
10 Burpees
20 Front Squats
30 Double Unders
January 4
Deadlift Ladders
1, 2, 3. . . . . 8, 9, 10, 9, 8. . . . 3, 2, 1
135# for men and 95# for women is he Rx, but do what you can.
January 3
20 minute AMRAP
10 Burpees
20 Front Squats
30 Double Unders
January 4
Deadlift Ladders
1, 2, 3. . . . . 8, 9, 10, 9, 8. . . . 3, 2, 1
135# for men and 95# for women is he Rx, but do what you can.
Sunday, January 1, 2012
January 2, 2012
New Year's Day is history so let us get on with the work and the goals of the year.
3 Rounds for Time
10- Renegade Man Makers
15- Kettlebell Swings
Row 500m, Run 400m or 50 Double Unders
Renegade Man Makers start standing with two dumbbells. Drop down and back like a burpee. Pushup. Row with one hand, push up, row with the other hand, to squat position and jump up like a thruster bringing the DB's overhead and back to chest. That is one rep.
The CF Kids WOD for the girls today was "angry gorilla pose" and then some hopping on one foot. Angry gorilla pose is the precursor to deadlifting. They need some work on their form. They can jump pretty well though.
No beer today. . . I drank some bourbon in my coffee. I had one version of an iced coffee with egg nog and brandy. Pretty tasty.
3 Rounds for Time
10- Renegade Man Makers
15- Kettlebell Swings
Row 500m, Run 400m or 50 Double Unders
Renegade Man Makers start standing with two dumbbells. Drop down and back like a burpee. Pushup. Row with one hand, push up, row with the other hand, to squat position and jump up like a thruster bringing the DB's overhead and back to chest. That is one rep.
The CF Kids WOD for the girls today was "angry gorilla pose" and then some hopping on one foot. Angry gorilla pose is the precursor to deadlifting. They need some work on their form. They can jump pretty well though.
No beer today. . . I drank some bourbon in my coffee. I had one version of an iced coffee with egg nog and brandy. Pretty tasty.
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