Soccer is great. Friends are great. The weather is great. Life is almost perfect. When Lisa comes back it will be. Our new friends offered to have Gwen and Tessie over while I coached Ione's soccer team. Not just today, but always. That is a wonderfully generous offer and gift. Even more astounding is that when I arrived to pick up Gwen and Tessie they were already fed and there was a plate waiting for Ione! Incredible. I hope to be able to be so kind and thoughtful for someone very soon. It feels like a debt that should be paid forward more than paid back. Paying it back is something done not "in kind" but by filling a need for them when that need arises. I guess I had already done that once, but still. . . this was bigger. Plus, she sent us home with dessert!
After school today the girls and I were walking off campus and there was a bake sale and an ice cream truck. It was a beautiful day, so I stopped at the bake sale even though I hate breaking twenties at fundraisers and I got the anticipated fistful of ones. They were happy and it was so nice that I thought to myself "I love my life." Sure, I have things I can complain about and I have problems like everyone else but at this point in my life I must say that my problems are not "big" problems. I am happy and healthy as are my wife and children. I have a wonderful family and love my in-laws. I have wonderful friends all over the world. Even if I felt I had something to complain about it would be pretty empty considering all the good that I have. Today I feel very rich. . . and I haven't even gotten the tax return yet!
Enough of that happy stuff. Time to bust your butt.
The WOD:
20 Minutes As Many Rounds As Possible (AMRAP)
50 Double Unders
10 Pullups and/or Pushups-- you choose
15 Back extensions
20 Knees to Elbows
The Double Unders could be a 400 meter run or 500 meter row if you have that capability. 800 meter bike. Double Unders just seem to fit within the confines of a gym or a garage better.
Thursday, March 29, 2012
Wednesday, March 28, 2012
First in Math
So the kids have this math game on the computer where they earn "virtual stickers." There are rankings for each grade, for the school, school district, state and nation. Family members can create accounts and merge with their child for a "combined score" as well as an individual score. Parent points can help kids unlock new games, puzzles or challenges. So I have an account attached to each kid. Ione I have about three times as many points, but she does the best she can. With Gwen I decided it would be fun if I tried to catch up to her. So the last few days I have spent some time doing math. I am only 100 points behind her now (2,635 to 2,535) and she doesn't like it one little bit! She said "you have to stop playing, it won't be fun for me if you are ahead of me!" Interesting perspective. I was trying to score points not just to catch her, but to also help us be the "top team" in the school. Instead of viewing us as a team, she is more worried about the head to head with me. We are currently 12th in the school. We were 86th three days ago. If she let me I could get us into 3rd in about a week. The top 2 spots are pretty far ahead, but I could do it. I think they might pass out certificates at the end of the year for the top scores. Her choice. Ione and I will go for it!
Anyway, I will give the WOD. You can compete against me and each other or we can be a "team." I like the team approach, but also trying to help "push" one another.
10:2 Thrusters: Pullups
8:4 Thrusters: Pullups
6:6 Thrusters: Pullups
4:8 Thrusters: Pullups
2:10 Thrusters: Pullups
Have fun!
Anyway, I will give the WOD. You can compete against me and each other or we can be a "team." I like the team approach, but also trying to help "push" one another.
10:2 Thrusters: Pullups
8:4 Thrusters: Pullups
6:6 Thrusters: Pullups
4:8 Thrusters: Pullups
2:10 Thrusters: Pullups
Have fun!
Tuesday, March 27, 2012
March 28, 2012
Any day now the kegerator should arrive. The "out of stock" until date was March 27. That means they should be back in stock now and I ordered some time ago.
P.E. for the kindergarten kids is a smashing success. I think that I have even captured the imagination of one of the teachers as it seemed as if she had done some research on some of the exercises since last week. She had familiarized herself with the proper form and technique on the squat and thrusters. I guess my comment to the kids above "moving well when you get old" left an impression. One of the Moms at school came up to me this morning and said she had checked out the Crossfit website and asked "is all of that information free?" Yup. Now trainers are not free, nor is equipment. However if you know someone who is nice and is passionate about spreading Crossfit you just might get more for free than most people.
The WOD:
3 Rounds for Time
7 Hang Power Cleans
14 Box Jumps
21 Situps
The Cleans should be sufficiently difficult so set a higher load. There are only 7 per round and 21 total so try to push it a bit. The other two movements are a snap, so your time will be amazingly fast if you don't push yourself a little on the HPC. That said, don't hurt yourself. If you are still working the movement then keep it light, move slowly and deliberately to work on your mechanics. I will go at least 135 and will try a "test clean" at 155 to see if that is worth trying. Hopefully I feel "strong" and don't do any less than that now that I opened my mouth. Of course, now that I think about, hang is tougher than from the floor as there is less momentum. Hmmm. I will see I guess. Power means you don't have to squat as part of the movement but feel free to do a squat clean if it tickles your fancy.
P.E. for the kindergarten kids is a smashing success. I think that I have even captured the imagination of one of the teachers as it seemed as if she had done some research on some of the exercises since last week. She had familiarized herself with the proper form and technique on the squat and thrusters. I guess my comment to the kids above "moving well when you get old" left an impression. One of the Moms at school came up to me this morning and said she had checked out the Crossfit website and asked "is all of that information free?" Yup. Now trainers are not free, nor is equipment. However if you know someone who is nice and is passionate about spreading Crossfit you just might get more for free than most people.
The WOD:
3 Rounds for Time
7 Hang Power Cleans
14 Box Jumps
21 Situps
The Cleans should be sufficiently difficult so set a higher load. There are only 7 per round and 21 total so try to push it a bit. The other two movements are a snap, so your time will be amazingly fast if you don't push yourself a little on the HPC. That said, don't hurt yourself. If you are still working the movement then keep it light, move slowly and deliberately to work on your mechanics. I will go at least 135 and will try a "test clean" at 155 to see if that is worth trying. Hopefully I feel "strong" and don't do any less than that now that I opened my mouth. Of course, now that I think about, hang is tougher than from the floor as there is less momentum. Hmmm. I will see I guess. Power means you don't have to squat as part of the movement but feel free to do a squat clean if it tickles your fancy.
Monday, March 26, 2012
Green Eggs and Ham
I took the kids to IHOP over the weekend for the "Lorax Breakfast." Green eggs and ham plus your choice of truffula chip pancakes or blueberry cake cone. Ione chose the cone. The green eggs were made with creamed spinach. Even "spinach-lover" Gwen didn't like them. They were weird. Tessie made a mess of her pancake and we left before she finished. All in all they had fun and that was the goal.
The WOD:
5 Rounds for time
5 Pullups
10 Pushups
15 Kettlebell swings
Run 400 meters
I might bring a KB to the park or I might just do whatever goes at the gym. After tomorrow the girls have half days so I will be out of luck on the gym.
The WOD:
5 Rounds for time
5 Pullups
10 Pushups
15 Kettlebell swings
Run 400 meters
I might bring a KB to the park or I might just do whatever goes at the gym. After tomorrow the girls have half days so I will be out of luck on the gym.
Sunday, March 25, 2012
SWAT Team
I have created my own. The team consists of me, Nomar the 12 year old cat and Sierra the 15 year old blind dog. Why did I need this team? Friday night one of the back doors either got left open or at least enough ajar that in the morning it was wide open. Wind or cat claws must have forced it open. I didn't really think much of it as Nomar the cat was still inside. That is my only fear about the doors being open. . . WAS my only fear. Until now. When I went to put on my shoes I found that Nomar had left me a present. Two dead mice right there next to my shoes. Now Nomar has never been a hunter. He might play with something to death. He used to torture baby birds and moles when he was an outdoor cat once many years ago. Everywhere we have lived since then he stays inside so he doesn't disappear as he is quite skittery. So last evening I am sitting in the living room and I hear something. I look to see what it is and there is a little mouse chewing on some paper and Sierra is sitting there with her nose on it sniffing the mouse. It was totally unafraid of her. I am guessing it had hidden under the couch all day as that is where it went when it was disturbed. So anyway, I picked up the sleeping Nomar from his post on the chair and tried to let him be the executioner. I set him down and he whacked at it and it ran under the couch. Now is where my SWAT team was forced into action. I positioned Sierra in front of the couch. Her job was basically as a decoy. I put Nomar on the end with the most open space as I figured he had the best chance of a kill. I was on the other end. This is where Crossfit came in. I was lifting the couch with one hand and had a plastic bag in the other to try and catch the intruder. This went on for several rounds as the mouse went this way and that and I moved the couch and the animals got thoroughly confused. At one point Nomar had it and it was squeaking and crying. I said "good boy Nomar, kill it!." This startled him and it escaped. Next move was to wall it into a small area. I was moderately successful. I was able to get him in the open space. I made a dive. Laying out like a football player catching a pass. I lunged with two hands and brought the bag down on top of him. His beady little eyes stared at me in confusion. I grabbed him through the bag and tied it off. I will leave it to your imagination how I disposed of him. But. . . I caught a mouse. Cat quick!
The WOD:
1, 2, 3. . . 9, 10, 9. . . 3, 2, 1
Thrusters
Pullups
Dips
The WOD:
1, 2, 3. . . 9, 10, 9. . . 3, 2, 1
Thrusters
Pullups
Dips
Saturday, March 24, 2012
Ireland
So Gwen's new friend at school moved here in January from Ireland. I knew they were friends, but we hadn't done much about it. I was a chaperone on the last field trip and so was her friend's mother. She was pushing a stroller with her little one and ran into a snag when he wanted to walk and I offered to push the stroller. She was very appreciative and we finally talked about the girls blossoming friendship. So that was where Gwen was yesterday. They invited her for a sleepover tonight. I went to drop her off and her friend's father invited me in for a bit. A bit turned into an evening. Great fun and great people. One of his coworkers was there too and between the 4 adults we finished 3 bottles of wine and a six pack of beer. Needless to say I lost my paleo point for alcohol today.
I had seen them at church once, but until the field trip I really hadn't had things fall into place with doing my part for Gwen. Now things are great. They are relaxed and fun people. They very much fit with our personalities and I would even say that they take a page from the "free range parenting" made famous by Jenn. The kids were mixing up bags of slime with soap, shampoo and toothpaste. Instead of freaking out, the Dad just bought the bags of slime they were peddling. He said "at least we know what they are doing." Right on. The girls were all dressed up in other clothes at one point, but nobody was worried. They kept making food and serving drinks. Great fun.
So for the weekend. Rest, make up WODs or if you must do something other than that try working on max loads for either deadlift or front squat. If you don't feel comfortable with max load then work on your form. Both of those lifts the mechanics are vitally important. We do lots of metabolic conditioning but we haven't done much in our "power" category lately.
I will probably do a make-up and also the strength. You can either go with 1-1-1-1-1 or you could start with 65# and increase by 10 until fail on DL and maybe 35 and increase by 5 until fail on the FS. That should keep everyone busy and out of mischief.
I had seen them at church once, but until the field trip I really hadn't had things fall into place with doing my part for Gwen. Now things are great. They are relaxed and fun people. They very much fit with our personalities and I would even say that they take a page from the "free range parenting" made famous by Jenn. The kids were mixing up bags of slime with soap, shampoo and toothpaste. Instead of freaking out, the Dad just bought the bags of slime they were peddling. He said "at least we know what they are doing." Right on. The girls were all dressed up in other clothes at one point, but nobody was worried. They kept making food and serving drinks. Great fun.
So for the weekend. Rest, make up WODs or if you must do something other than that try working on max loads for either deadlift or front squat. If you don't feel comfortable with max load then work on your form. Both of those lifts the mechanics are vitally important. We do lots of metabolic conditioning but we haven't done much in our "power" category lately.
I will probably do a make-up and also the strength. You can either go with 1-1-1-1-1 or you could start with 65# and increase by 10 until fail on DL and maybe 35 and increase by 5 until fail on the FS. That should keep everyone busy and out of mischief.
Thursday, March 22, 2012
Playdates
What a glorious afternoon. All three girls had playdates at other people's houses. First we all went to a park for the hour after school and then they went to their respective outings. I realized that I can clean the house a whole lot quicker without children making a mess behind me or requiring me to officiate squabbles. So that was my big excitement for a childless afternoon. Cleaning. I had all sorts of ideas about going to a brewery for a sampler and taking home a growler. In the end I realized I wanted to score some paleo points and save some money. I am trying to finish with three strong weeks despite losing points for alcohol most of this week. Sleep is still not in the cards for me. Maybe on the weekend. It hasn't happened since our trip back east. That means for over a month I have failed to sleep 8 hours and that is with me trying.
The WOD:
5 Rounds for time
5 Turkish Get Ups (per side)
10 Back extensions
15 Situps
The WOD:
5 Rounds for time
5 Turkish Get Ups (per side)
10 Back extensions
15 Situps
Wednesday, March 21, 2012
Full Day
Today was a very busy day. Good day though. It wasn't all good, but overall good. I bottled wine, brewed beer, took the girls to Crossfit Kids and had some interesting conversations that have led to me having some "Dad date" type meetings with some other guys. One to check out a fitness facility and look at teaching classes there and the other to determine how to fit at the facility I currently frequent.
The wine bottling had one little snafu. I was taking a photo of all the bottles in the sunlight as it was a pretty cool photo. Afterwards when I went to "box them up" I knocked over a bottle. It broke. Wine gone. Even worse than losing a bottle of wine that I worked hard to make is that I also lost the bottle! Scraped and cleaned bottles are a premium item, especially clear bottles which I love to use for white wines. I don't typically drink whites so I don't buy them. Not all come in clear anyway. This is why clear bottles mean so much to me. All the same, I have 30 bottles of Riesling left. I had two extra glasses in the bucket at the end so I poured them into glasses and drank one with dinner and one while I brewed a hefeweizen tonight. The "master plan" is for the hefeweizen to be the first beer into the new kegerator. That depends on when said kegerator arrives. I am not crazy about the beers I have been making in San Diego and the one commonality that I see is that they all languish in the fermenter longer than I typically allow. I have been kind of busy and find myself putting it off for a "better day." This is compromising the beer in my opinion. Still drinkable, but it just doesn't have the "pop" that I am accustomed to. That being said, I have pledged to move beers through the process quickly. If the kegerator isn't here in time for the hefe to go in, then something else will take its place and the hefeweizen will hit the bottles.
So anyway, I don't know how much everyone cares about my alcohol adventures. It is a dual purposed blog however. So let's get to the "bells" portion.
"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups
Substitute static dips or bench dips if rings are not available. Sub pike pushups or elevated pushups if HSPU are not in your arsenal just yet or if the volume is too much. Have fun!
The wine bottling had one little snafu. I was taking a photo of all the bottles in the sunlight as it was a pretty cool photo. Afterwards when I went to "box them up" I knocked over a bottle. It broke. Wine gone. Even worse than losing a bottle of wine that I worked hard to make is that I also lost the bottle! Scraped and cleaned bottles are a premium item, especially clear bottles which I love to use for white wines. I don't typically drink whites so I don't buy them. Not all come in clear anyway. This is why clear bottles mean so much to me. All the same, I have 30 bottles of Riesling left. I had two extra glasses in the bucket at the end so I poured them into glasses and drank one with dinner and one while I brewed a hefeweizen tonight. The "master plan" is for the hefeweizen to be the first beer into the new kegerator. That depends on when said kegerator arrives. I am not crazy about the beers I have been making in San Diego and the one commonality that I see is that they all languish in the fermenter longer than I typically allow. I have been kind of busy and find myself putting it off for a "better day." This is compromising the beer in my opinion. Still drinkable, but it just doesn't have the "pop" that I am accustomed to. That being said, I have pledged to move beers through the process quickly. If the kegerator isn't here in time for the hefe to go in, then something else will take its place and the hefeweizen will hit the bottles.
So anyway, I don't know how much everyone cares about my alcohol adventures. It is a dual purposed blog however. So let's get to the "bells" portion.
"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups
Substitute static dips or bench dips if rings are not available. Sub pike pushups or elevated pushups if HSPU are not in your arsenal just yet or if the volume is too much. Have fun!
Tuesday, March 20, 2012
Spring has sprung
So it is spring now. I am thinking that I might do 2012 Box Jumps for the year. Yeah, right!
I am bottling a Riesling on Wednesday. That is my "big event."
The WOD:
21-15-9
Deadlift
Thrusters
Situps
I am thinking that I might go with 185 on the DL and 95 on the thrusters. That would put it at 135 and 65 for females. Scale as necessary according to ability and available equipment.
I am bottling a Riesling on Wednesday. That is my "big event."
The WOD:
21-15-9
Deadlift
Thrusters
Situps
I am thinking that I might go with 185 on the DL and 95 on the thrusters. That would put it at 135 and 65 for females. Scale as necessary according to ability and available equipment.
Monday, March 19, 2012
Minnesota vs. Massachusetts
Okay, I know it hasn't happened yet and that it doesn't mean "as much" but the Universities of Minnesota and Massachusetts are on opposite sides of the "bracket" and both in the Quarterfinals in the NIT basketball tournament. If they both win twice more they will play for that championship. I just think it would be awesome as I love those two places and support the sports programs of those schools.
So, anyway. . . the WOD for tomorrow:
Every Minute on the Minute (EMOTM)
1 Kettlebell Swing
1 Sumo Deadlift High Pull with Kettlebell
1 Kettlebell snatch
Second minute do two of each, third minute three of each and so forth until you fail to complete all reps in the allotted time.
Post minutes complete to the comments please.
So, anyway. . . the WOD for tomorrow:
Every Minute on the Minute (EMOTM)
1 Kettlebell Swing
1 Sumo Deadlift High Pull with Kettlebell
1 Kettlebell snatch
Second minute do two of each, third minute three of each and so forth until you fail to complete all reps in the allotted time.
Post minutes complete to the comments please.
Sunday, March 18, 2012
Malbec
I love making beer and wine! The smell of the juice even when it isn't wine and even when it isn't what many would find appealing really excites me. I have come to appreciate the odd smells that come with making beer, wine, baby food, pickled eggs and many other things because I simply know what the finished product is and that it is worth it. It is funny how that works. Something not enjoyable becomes enjoyable. Kind of like sore muscles and Crossfit. Pain is fun! Soreness is our friend. We come to appreciate kicking our own asses in the gym because we know that we will feel better, stronger and fitter once the pain subsides.
My paleo score was pitiful this week. 35. That runs me up to 237. My high week was a 49 I think. My low was a 29 I believe. I have posted scores below 40 in three of the last 4 weeks. I have learned to embrace hunger pangs. I did that years ago. I am struggling with my give a damn. I know that most of you in the contest have struggled to score points. I know that I have you licked. So I take days off. By days off, I mean eating some peanut bars. Having a quesadilla or some other nonsense that is essentially giving up points when I don't need to. The funny part is that my mindset has shifted and when I eat those things I OVEREAT those things. Because they are all on the "banned" list I have learned to adopt the mantra "eat a little, eat a lot." In this respect I have learned that a Paleo Diet is a good thing for me, but a Paleo Challenge is a bad thing for me. I have gained back 4.5 unwanted pounds over the past week. Even with Wooj and Sally coming to visit and going out to eat and drinking freely I had maintained a tolerable 180 pounds on the scale. I found myself at 184.5 this afternoon. So, with three weeks remaining in our challenge (20 days actually) I am going to finish what I started. I am going to get back down to "racing weight." I like to run Marathons between 172-178. I was and really still am close to that in a healthy way. I am not going to reach my 20 pounds of loss I had said I could do. I probably still could, but I fear that it wouldn't be healthy. So let us rally and push through the next 20 days. Then we will do our benchmark WOD "Fran" and see if we improved. I don't get the feeling I am going to. Too bad for me.
The WOD
15-10-5
Clean and Jerk
Hand Stand Pushups
I am thinking I will go with 135 for C & J as it is only 30 reps. I will probably do a test and choose from 115 and 135 depending how I feel. HSPU I haven't done in a while. . . boo. I don't know why I forgot. I think going to the gym hurts me as they don't do many HSPU there. I am going to spend the rest of the challenge working on those too!
My paleo score was pitiful this week. 35. That runs me up to 237. My high week was a 49 I think. My low was a 29 I believe. I have posted scores below 40 in three of the last 4 weeks. I have learned to embrace hunger pangs. I did that years ago. I am struggling with my give a damn. I know that most of you in the contest have struggled to score points. I know that I have you licked. So I take days off. By days off, I mean eating some peanut bars. Having a quesadilla or some other nonsense that is essentially giving up points when I don't need to. The funny part is that my mindset has shifted and when I eat those things I OVEREAT those things. Because they are all on the "banned" list I have learned to adopt the mantra "eat a little, eat a lot." In this respect I have learned that a Paleo Diet is a good thing for me, but a Paleo Challenge is a bad thing for me. I have gained back 4.5 unwanted pounds over the past week. Even with Wooj and Sally coming to visit and going out to eat and drinking freely I had maintained a tolerable 180 pounds on the scale. I found myself at 184.5 this afternoon. So, with three weeks remaining in our challenge (20 days actually) I am going to finish what I started. I am going to get back down to "racing weight." I like to run Marathons between 172-178. I was and really still am close to that in a healthy way. I am not going to reach my 20 pounds of loss I had said I could do. I probably still could, but I fear that it wouldn't be healthy. So let us rally and push through the next 20 days. Then we will do our benchmark WOD "Fran" and see if we improved. I don't get the feeling I am going to. Too bad for me.
The WOD
15-10-5
Clean and Jerk
Hand Stand Pushups
I am thinking I will go with 135 for C & J as it is only 30 reps. I will probably do a test and choose from 115 and 135 depending how I feel. HSPU I haven't done in a while. . . boo. I don't know why I forgot. I think going to the gym hurts me as they don't do many HSPU there. I am going to spend the rest of the challenge working on those too!
Thursday, March 15, 2012
Saint Patrick's Day
I know it is Saturday so you can do the WOD then if you want.
Here is my explanation for the exercise as I could find zero for the holiday or for "Patrick" under hero WODs. Irish River Dance. . . Double Unders. Burpees for cabbage. Situps for fighting a "beer" belly. Sumo Deadlift High Pulls for either rowing (it is an island nation) or for picking carrots. Med Ball Cleans or just cleans for "Keg lifts." 3 Rounds as March is the third month and 17 reps for the date.
I did see a WOD online that had the people eating sheperd's pie, drinking beer, eating a pot of cabbage and doing kettlebell swings, rowing and SDHP.
"Saint Patrick's Day"
3 Rounds for time
17 Double Unders
17 Sumo Deadlift High Pulls
17 Med Ball Cleans
17 Burpees
17 Situps
Post time to comments
Here is my explanation for the exercise as I could find zero for the holiday or for "Patrick" under hero WODs. Irish River Dance. . . Double Unders. Burpees for cabbage. Situps for fighting a "beer" belly. Sumo Deadlift High Pulls for either rowing (it is an island nation) or for picking carrots. Med Ball Cleans or just cleans for "Keg lifts." 3 Rounds as March is the third month and 17 reps for the date.
I did see a WOD online that had the people eating sheperd's pie, drinking beer, eating a pot of cabbage and doing kettlebell swings, rowing and SDHP.
"Saint Patrick's Day"
3 Rounds for time
17 Double Unders
17 Sumo Deadlift High Pulls
17 Med Ball Cleans
17 Burpees
17 Situps
Post time to comments
Wednesday, March 14, 2012
Run some today
The WOD:
Run 2 x 4 miles with 3 minutes rest in between.
I am thinking I might do 5 just because I don't have a good 4 mile route.
We will see.
Crossfit Kids was great tonight except for Gwen refused to play Crossfit Dodgeball. She said it hurts. I am not sure if she meant getting hit by the ball or if she meant doing the exercises that get you back in the game after getting hit. When she said that both Drew and I said "I'll play." Crossfit Dodgeball is fun!
Run 2 x 4 miles with 3 minutes rest in between.
I am thinking I might do 5 just because I don't have a good 4 mile route.
We will see.
Crossfit Kids was great tonight except for Gwen refused to play Crossfit Dodgeball. She said it hurts. I am not sure if she meant getting hit by the ball or if she meant doing the exercises that get you back in the game after getting hit. When she said that both Drew and I said "I'll play." Crossfit Dodgeball is fun!
Monday, March 12, 2012
Field Trip
I am not sure if any of us will do this exact WOD today. I am a chaperone for the 3rd grade trip to Old Town and that means that my time at the park might not happen. My time at the gym either. If I can fall asleep shortly I can get up and do a WOD in the garage before the kids wake up. I haven't been sleeping well and that doesn't seem likely.
This one is a real smoker too:
"Navy Seals TABATA"
4 minutes of TABATA Air Squats
Run 1 mile
4 minutes of TABATA Pullups
Run 1 mile
4 minutes of TABATA Pushups
Run 1 mile
4 minutes of TABATA Situps
Run 1 mile
Post the time of the runs and the TABATA score to comments.
A proper TABATA is 20 seconds of work and 10 seconds rest for the duration of the interval. Keep track of reps and the 20 second round with the lowest # of reps for each exercise is your "score" for that exercise.
This one is a real smoker too:
"Navy Seals TABATA"
4 minutes of TABATA Air Squats
Run 1 mile
4 minutes of TABATA Pullups
Run 1 mile
4 minutes of TABATA Pushups
Run 1 mile
4 minutes of TABATA Situps
Run 1 mile
Post the time of the runs and the TABATA score to comments.
A proper TABATA is 20 seconds of work and 10 seconds rest for the duration of the interval. Keep track of reps and the 20 second round with the lowest # of reps for each exercise is your "score" for that exercise.
Sunday, March 11, 2012
No Running?
So you say you won't be doing the running WODs? Curses.
I am going to program anyway and I guess you can modify as you see fit.
The WOD
Run 3x1200 meters
Rest 2 minutes between each interval
Post split times to comments.
I have spent most of the past 4 days walking. Zoo, Cabrillo, Coronado twice, Seals twice, Gaslamp, Stone, Old Town. . . . I have done a lot of walking. I feel strong though. I even carried Tessie when she wouldn't ride in the stroller anymore.
My diet has been off for a few days. Only 29 points for this week. That is right Jonny. If you didn't beat me this week, you aren't going to do it. My total overall is at 201. Four more weeks.
I am going to program anyway and I guess you can modify as you see fit.
The WOD
Run 3x1200 meters
Rest 2 minutes between each interval
Post split times to comments.
I have spent most of the past 4 days walking. Zoo, Cabrillo, Coronado twice, Seals twice, Gaslamp, Stone, Old Town. . . . I have done a lot of walking. I feel strong though. I even carried Tessie when she wouldn't ride in the stroller anymore.
My diet has been off for a few days. Only 29 points for this week. That is right Jonny. If you didn't beat me this week, you aren't going to do it. My total overall is at 201. Four more weeks.
Friday, March 9, 2012
Wednesday, March 7, 2012
Body For Life Meets Crossfit
There are two workout "programs" I have followed in my adult life. The first was Body For Life. I owe a lot to Body for Life. It totally changed the way I viewed food and started on a road of lifelong fitness. I began Body for Life at a robust 242 pounds and by the time I started to "ease up" I weighed 166.5 pounds. 75.5 pounds lost in a 17 month period. Not too bad. Amongst all of that I got hooked on running. I started just running to exercise. Lisa convinced me to run a 5K. That was all it took. After that I did 10K, Half Marathon and Triathlons. After doing that for a little while Lisa convinced me I should do a Marathon. I did one. I thought that would be it. Then I did two. I loved it and met a guy out running one day who had run one in 24 different states and was chasing 50. I thought to myself, "now that sounds like a cool goal." I find myself now 12 states in and itching to knock out the states around me. Amidst all that running I still did some lifting and other stuff. Lisa mentioned that the Marines who were at Fort Leavenworth were going to start a "Crossfit class" with one of the trainers who was there. So, at 6 AM every Monday, Wednesday and Friday I would drive down to the gym and learned to do Crossfit. Eventually I started to go 5 days a week. Then I realized I wasn't running as much so I started to run to the gym. I would do long runs on Saturday mornings. Lisa convinced it it would be swell to get certified as a Level 1 Trainer. So I did that. Crossfit Kids. . . did that too. Lisa wanted a way for me to give her workouts while she was away. Enter Beerbells. So, thanks Lisa.
The other day I was reflecting on this journey. I used to spend about an hour lifting weights on the Body For Life program. I thought "how fast could I do that workout if I did it for time." See, that is how Crossfit can change a person. So we are going to find out. I used to only do 5 exercises per session then, but this is Crossfit!
12-10-8-6-12
Bench Press
Shoulder Press
Deadlift
Front Squat (Air squat if you want to)
Lunges (per side)
Situps (I am going to do GHD situps and you could do Knees to Elbows if you like)
So it is only 6 exercises and that is fair because I used to always do situps and pushups at the end of those workouts. No pushups in this one today. It will be plenty. I am going to shoot for maybe 155 on Bench, 75 on Shoulder press, 225 on deadlift, probably use the 75 bar for front squats, maybe hold a 25 pound plate for lunges and then GHD situps. This should be awesome. I am hoping to convince my friend Jason to do this WOD with me.
The other day I was reflecting on this journey. I used to spend about an hour lifting weights on the Body For Life program. I thought "how fast could I do that workout if I did it for time." See, that is how Crossfit can change a person. So we are going to find out. I used to only do 5 exercises per session then, but this is Crossfit!
12-10-8-6-12
Bench Press
Shoulder Press
Deadlift
Front Squat (Air squat if you want to)
Lunges (per side)
Situps (I am going to do GHD situps and you could do Knees to Elbows if you like)
So it is only 6 exercises and that is fair because I used to always do situps and pushups at the end of those workouts. No pushups in this one today. It will be plenty. I am going to shoot for maybe 155 on Bench, 75 on Shoulder press, 225 on deadlift, probably use the 75 bar for front squats, maybe hold a 25 pound plate for lunges and then GHD situps. This should be awesome. I am hoping to convince my friend Jason to do this WOD with me.
Tuesday, March 6, 2012
Balloon Animals
Simple pleasure and brilliant management of an establishment sometimes come together to make perfect moments. After a walk on the beach in front of the Hotel Del Coronado we went to Coronado Brewing for dinner. Turns out that Tuesday is "kids night" and two kids eat free for every adult entree. Bonus. Well, as you can imagine this place was jammed with kids. It looked more like Chuck E. Cheese than it did a brewpub, but it was so awesome! They had hired a balloon artist to make balloon animals for the kids. This guy was incredible. He made some things out of balloons that most people couldn't even draw. I was fishing for money to give him before he was done. He worked fast, efficiently and with incredible artistic prowess. He was built like a Crossfitter, but I couldn't think of a comfortable way to ask him. All the same, it was an impressive display. Someone who is managing Coronado Brewing has their act together. Not only are children welcome but they go above and beyond to make you feel as if they WANT your children there. Mental note made.
Tomorrow we will go ahead and do 2012 Crossfit Games WOD #2
10 minutes as far through the progression as possilble
30 Snatch (75 for men and 45 for women)
30 Snatch (125/85)
30 Snatch (165/115)
Max Reps Snatch @ 210/135
I hope to make at least 31 reps. I know I can do 30 at 75, but I am not sure what the reps at 125 will look like after 30 ahead of them. We will see.
Tomorrow we will go ahead and do 2012 Crossfit Games WOD #2
10 minutes as far through the progression as possilble
30 Snatch (75 for men and 45 for women)
30 Snatch (125/85)
30 Snatch (165/115)
Max Reps Snatch @ 210/135
I hope to make at least 31 reps. I know I can do 30 at 75, but I am not sure what the reps at 125 will look like after 30 ahead of them. We will see.
Monday, March 5, 2012
Tuesday News Day
Gwen will be reporting on the excitement in Afghanistan for her report on world news today. Thanks to her mother for being interviewed for the story. I hope that Gwen is able to capture your soaring rhetoric!
I have no idea how I am going to get a WOD in tomorrow. I do know that I can get in a lot of running if I so choose. I have appointments for both cars. The van and the brakes should take 3 hours. I could run home and get the car and drive back to trade cars for the next appointment. then I could drive home and then run or bike back. . . it has to be run as I have Tessie and the bike won't fit in the car. Tomorrow is going to suck. I am supposed to teach P.E. for Ione's class too. I am way off my pace for what I wanted to do as far as brewing beer before Wooj comes in Wedesday night. Crumbs.
The WOD for tomorrow:
5-5-5-5-5 Deadlift
Then
3 Rounds for time
15 Thrusters
20 Pullups
25 Situps
I did a crapload of ring pullups today in my quest to perfect the muscle up and my shoulders hurt. If I get to this it ought to be fun.
I have no idea how I am going to get a WOD in tomorrow. I do know that I can get in a lot of running if I so choose. I have appointments for both cars. The van and the brakes should take 3 hours. I could run home and get the car and drive back to trade cars for the next appointment. then I could drive home and then run or bike back. . . it has to be run as I have Tessie and the bike won't fit in the car. Tomorrow is going to suck. I am supposed to teach P.E. for Ione's class too. I am way off my pace for what I wanted to do as far as brewing beer before Wooj comes in Wedesday night. Crumbs.
The WOD for tomorrow:
5-5-5-5-5 Deadlift
Then
3 Rounds for time
15 Thrusters
20 Pullups
25 Situps
I did a crapload of ring pullups today in my quest to perfect the muscle up and my shoulders hurt. If I get to this it ought to be fun.
Sunday, March 4, 2012
The Lorax
I have always loved the story. The movie does a great job of conveying the story but brings some modern day relevancy to the tale as well. I would say that it has definitely kept with the spirit of Dr. Seuss in being fun for the children while providing a message for the parents. Some message permeates the "in the moment-ness" of some children too I think. Enjoyable outing. We saw one of Ione's classmates and his family sitting a row in front of us. I like Ernie and should probably try to hang out with him sometime. My guess is that a "family gathering" would be more his speed.
Anyway, one other thing happened on the way out of the theatre. The sun was setting. The orange sky as a background to the silhouettes of palm trees is pretty amazing to behold. I kind of like this place. I am sure I have said it before, but the cost of living deters me from considering it as a "landing place" but it is pretty fun here. I guess it will be great for a few years!
The WOD:
5 Rounds for Time
Run 400 meters
10 Pullups
25 Situps
I want to get to the park for this one, but plan on Storytime at the library, the gym at noon and Crossfit Kids after school so we will see. I might have to "make it up."
Anyway, one other thing happened on the way out of the theatre. The sun was setting. The orange sky as a background to the silhouettes of palm trees is pretty amazing to behold. I kind of like this place. I am sure I have said it before, but the cost of living deters me from considering it as a "landing place" but it is pretty fun here. I guess it will be great for a few years!
The WOD:
5 Rounds for Time
Run 400 meters
10 Pullups
25 Situps
I want to get to the park for this one, but plan on Storytime at the library, the gym at noon and Crossfit Kids after school so we will see. I might have to "make it up."
Friday, March 2, 2012
Weekend
Rest or make up WODs that you have missed. If you didn't miss any and don't feel that you need two full days of rest then work on a "goat." In other words do some skill work on something that you are either not very good at, or would like to be better at. Double unders are often a goat. Maybe try for 200 and see how many you can string together. Perhaps it is muscle ups that you want to work on. First work on being able to do 15 pullups and 15 dips unbroken and unassisted. Then you can start working on the muscle up transition and developing that skill. Handstand pushups, practice handstands. Against the wall and then perhaps free-standing or walking. The ability to control your core is the key to the handstand. The pushup part is going to take shoulder strength and core strength. Maybe some pike pushups to get an approximation of the movement. Perhaps it is your flexibility that could use some work. Do a mobility WOD. You can find them on the internet or go to the "KStar" blog. Stretch, work range of motion or whatever it is that you think you need.
If all of the rest of that fails, then maybe do some reading on the Paleo diet or if you have a kitchen. . . cook something.
By the way, I was reading the actual Paleo Diet book today and alcohol is allowed. In moderation of course. It is the "Whole 30" Paleo Challenge that nixes the alcohol. I really should have thought this through more. I will admit that what I read in "Well Fed" is very true though. "You have a drink. Then your drink has a drink. Before you know you find yourself face first in a pile of cheese fries." That is a little dramatic, but we can see the point. I also KNOW that I have been dropping a majority of these pounds on the back of alcohol. I am starting to get a little suspicious that alcohol slows the metabolism.
On other notes, even though all 4 of us who attempted the 12 egg omelette challenge in January failed, I have been thinking that I could give it another go. None of us realized that the home fries and biscuits would be there. I was mentally defeated when they dropped it in front of me. I ate a solid 2/3 of the meal however. Each of us also failed to heed the advice of the server on how to go about eating it all. Armed with that information and a new comfort level with the 7 pounds of food I am thinking of trying it again. Last time we had sushi and beers the night before. I wasn't even hungry when we sat down. This time I am thinking of throwing it down the Saturday before Easter in a sort of homage to the "Kegs and Eggs Celebration" that won't be this year. I think a key part is to have a "partner" doing the challenge with you. My parents will be here. I am thinking that coming off 9 weeks of paleo and then a Good Friday fast I will be primed to throw down 7 pounds of food on Saturday morning. The only question is whether I can talk my father into trying it also. I have Jonny already "on the hook" for a return trip to the Broken Yolk the next time he is in San Diego. We are going to give it a go. I am convinced that I can do it. It is only food. You just need to put it in your mouth and swallow it. I am thinking some butter on the biscuits and ketchup on the homefries this time. I was trying to avoid the excess calories last time. Not now. I just want it to taste good. If it tastes good then I can eat it. I will use the chili off the omellette to dress up those potatoes too. This is all contingent on the paleo challenge not coming down to that last day however.
Sounds like a cool plan, right? I will make sure to take video. Jonny has some that he should put on Facebook.
If all of the rest of that fails, then maybe do some reading on the Paleo diet or if you have a kitchen. . . cook something.
By the way, I was reading the actual Paleo Diet book today and alcohol is allowed. In moderation of course. It is the "Whole 30" Paleo Challenge that nixes the alcohol. I really should have thought this through more. I will admit that what I read in "Well Fed" is very true though. "You have a drink. Then your drink has a drink. Before you know you find yourself face first in a pile of cheese fries." That is a little dramatic, but we can see the point. I also KNOW that I have been dropping a majority of these pounds on the back of alcohol. I am starting to get a little suspicious that alcohol slows the metabolism.
On other notes, even though all 4 of us who attempted the 12 egg omelette challenge in January failed, I have been thinking that I could give it another go. None of us realized that the home fries and biscuits would be there. I was mentally defeated when they dropped it in front of me. I ate a solid 2/3 of the meal however. Each of us also failed to heed the advice of the server on how to go about eating it all. Armed with that information and a new comfort level with the 7 pounds of food I am thinking of trying it again. Last time we had sushi and beers the night before. I wasn't even hungry when we sat down. This time I am thinking of throwing it down the Saturday before Easter in a sort of homage to the "Kegs and Eggs Celebration" that won't be this year. I think a key part is to have a "partner" doing the challenge with you. My parents will be here. I am thinking that coming off 9 weeks of paleo and then a Good Friday fast I will be primed to throw down 7 pounds of food on Saturday morning. The only question is whether I can talk my father into trying it also. I have Jonny already "on the hook" for a return trip to the Broken Yolk the next time he is in San Diego. We are going to give it a go. I am convinced that I can do it. It is only food. You just need to put it in your mouth and swallow it. I am thinking some butter on the biscuits and ketchup on the homefries this time. I was trying to avoid the excess calories last time. Not now. I just want it to taste good. If it tastes good then I can eat it. I will use the chili off the omellette to dress up those potatoes too. This is all contingent on the paleo challenge not coming down to that last day however.
Sounds like a cool plan, right? I will make sure to take video. Jonny has some that he should put on Facebook.
Thursday, March 1, 2012
March 2, 2012
"The Lorax" opens in theatres today. The girls are having playdates with friends after school Friday and during the day Saturday so I guess we will go after church on Sunday.
I remembered to thaw out some orange roughy for Friday so I won't be hungry or eating all eggs and nuts.
The WOD for tomorrow:
21-15-9
Cleans
Dips
That is a lot of cleans so I am going to go with 95. That would typically make the Rx for women 65 but adjust as necessary. Mechanics first.
I remembered to thaw out some orange roughy for Friday so I won't be hungry or eating all eggs and nuts.
The WOD for tomorrow:
21-15-9
Cleans
Dips
That is a lot of cleans so I am going to go with 95. That would typically make the Rx for women 65 but adjust as necessary. Mechanics first.
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