[Tuesday] 12.31.13 "Self-Performance Test"

Moving forward into the New Year it is good to test yourself and make not just resolutions, but commitments to better yourself. A great way to improve is to know where to start. This is where a "Self-performance test" comes in handy"

Weight: 224.5 lbs
2 Mile: 16:23 (mile 1: 8:03; mile 2: 8:20)
2 min Max Push-ups: 40
2 min Max Sit-ups: 33
2 min Max Burpees: 35
2 min Max DU: 93
2 min Max KBS (#53): 34
2 min Max Pull-ups: 11

Not great, but it's a start. Once I started, 2 minute break between sets.

[Saturday] 12.28.13 -"Team WOD"

AM

Every year I tell myself, "I am going to be healthy and committed during the holidays", but reality is I am human. I love to eat and be merry. Anyways, it is time to gear back up to the new year!

 20 min AMRAP

10 Goblet Squat (#70)
10 BJ (24")
10 HRPU

Only one partner working at one time.

Results: 13 + 14

[Monday] 12.23.13

My right hip has been giving me issues and been trying to nurse it back to health, during the holiday season. It is so hard to eat right and workout like you should at this time.

PM

[A] 12 min EMOM
Even: HPC x 3 (#155)
Odd: 20 sit-ups

[B] 12 min EMOM
Even: DL x 3 (#315)
Odd: 10 burpees

[C] 20 mins AMRAP

250 m row
30 DU

Results: 9 rounds

[Monday] 12.16.13

AM
Strength

[A] Clean and Jerk
2 x 165, 2 x 180, 1 x 195, 1 x 210, 1 x 220

[B] Back Squat
5 x 260, 5 x 280, 5 x 305

PM

"Lactic Acid Test "

15, 12, 9
2 sets

PC  (#115)
Burpee
Rest 10 minutes

R1: 3:44
R2: 4:06

Total Time: 17:50

R1: TnG 15, than 6/6, 9-- burpees were slow
R2: TnG 15, than 6/6, 9-- burpees were slow

Cardio has gotten bad.. Need need to work on this

Refrence: Same Workout

[Saturday] 12.14.13 "Just Running"

Recovery Day: Just a run, slow at that!

Results: 58 minutes

[Friday] 12.13.13

PM

[A] 12 min EMOM

Odd- TnG PC x 5 @ 60% (#155)
Even- 30 DU

[B] WoD
4 RFT:
10 Stiff legged deadlift (#135)
10 BJ (24")
10 Push Press (#135)

Results: 5:57

First 2 sets of PP were unbroken, last two were broken into 5/5. BJ were unbroken, and SLD, might of been down wrong. New to those and didn't feel right.

[Thursday] 12.12.13

AM
[A] Skill Work
6 minutes DU :30/:30r
6 minutes Ring Dips :30/:30r

[B] "Lucky Sevens"-- 7m AMRAP

7 Box Jumps (24")
7 Burpees
7 KBS (#53)

7 Rounds

BJ were fast/unbroken, burpees gave me grief.. Needs work. KBS worked on technique. Trying not to to use as much leg and use more hip. Made these much faster.


PM

GoRuck GRT at Cumberland with Joe Le. (With Ruck #45)

100m bear crawl
50 Flutter Kick (4-count)
1 x Jog around the circuit
50 push ups
60 second plank
100 air squat
4 x 25 set-ups (4 counts) with 30 second plank hold b/w sets
50 m crab walk
50 m lungs
50 m side sets x 5 than switch sides

[Wednesday] 12.10.13

AM

Strength

[A] Clean and Jerk
2 x 160, 2 x 175, 1 x 190, 1 x 205, 1 x 215

[B] Front Squat

5 x 215, 5 x 235, 5 x 255

[C] Deadlift
5 x 290, 5 x 315, 5 x 365

[D] Weighted Pull-ups
3 x 5 with 15 lbs

[Tuesday] 12.10.13

AM

Strength

[A] Snatch

2 x 130, 2 x 145, 1 x 155, 1 x 170, 1 x 175

[B] OHS
5 x 135, 5 x 145, 5 x 160

[C] Establish 1 rep max GCBP
135 x 5, 185 x 3, 225 x 3, 225 x 3

Didn't have a spot to go higher, so did two sets where I felt comfortable at

[D] Core
100 Sit-up
5:13

[E] Air Dyne
30 minutes @ average rpm 58

[Monday] 12.9.13 "Grace"

AM

Strength

[A] Clean and Jerk

2 x 160, 2 x 175, 1 x 190, 1 x 205, 1 x 215

[B] Back Squat

5 x 250, 5 x 270, 5 x 295

[C] "Grace"
30 reps for time
Clean and Jerk (#135)

Results: 2:43

TnG the first 11, then singles. First, time doing this WoD. Super fun, cannot wait to do it again!

[Saturday] Ruck at Percy Warner

Completed the white and red trail with 45 lbs Ruck!

[Friday] 12.6.13

AM

Strength

[A] Clean and Jerk

2 x 155, 2 x 170, 1 x 185, 1 x 200, 1 x 210

[B] Strict Press
5 x 135, 5 x 145, 3 x 155

Could not get the last two reps on set 3. Need to bring feet closer in, to produce more torque.

[C] Back Squat

5 x 240, 5 x 160, 5 x 285

PM

[A] Build to a max in 12 minutes

Segment snatch pause 2 seconds @ mid thigh and then snatch

115, 125, 135, 145, 155, 165

Need to work on my pulls and finishing. Bending arms to early
[B] 6 minute EMOM

PS TnG  x 5 (#115)

[C] For Time

15, 12, 9
OHS (#115)
Burpee

Results: 3:59

[Wednesday] 12.4.13

AM

Strength

[A] Clean and Jerk
2 x 155
2 x 170
1 x 185
1 x 200
1 x 210

[B] Front Squat
5 x 205
5 x 225
5 x 245

[C] Deadilft
5 x 280
3 x 310
1 x 335

[D] Weight Pull-ups
5 x #15
5 x #15
5 x #15

PM

[A]
PC x 1, PP x 1 , Split Jerk x 2
Rest 90 secs
5 sets build per set

135, 155, 165, 175, 185

[B]
4 sets-- Must be within 1 minute to continue

Run 200m
15 WB (#20)
15 Pull-ups
50 DU
15 KBS (#53)
Rest 4 minutes between sets

Results: 6:00 minutes per set

Pull-ups took 2:30, by far the hardest, longest thing for me. DU started rough, but set 3 I strung 50 together. Changed grip and handled it. Need to practice more with that grip. Super excited!

[Tuesday] 12.3.13

AM

Strength

[A] Snatch
2 x 125
2 x 140
1 x 150
1 x 165
1 x 170

[B] OHS
5 x 130
5 x 140
5 x 155

Pretty sore today. I believe the AD cardio workout pounded me into the ground. Glutes are super sore, might of been the reverse lunges. Either way, rough morning.

[Monday] 12.2.13

It feels good to be back home, in the comfort of my bed. The road was lonely, and the food was horrible for me. Glad to be back in the swing of things.

AM

Strength

[A] Clean and Jerk
2 x 155
2 x 170
1 x 185
1 x 200
1 x 210

[B] Back Squat
5 x 240
5 x 260
5 x 285

[C] Wod
3 Sets

40 sit-ups
20 Front rack reverse lungs (#115)
10 Push press (#115)
Rest 3 mins

Results: 20:22

[D] Build to a tough single hang clean
3 x 115
3 x 135
2 x 155
1 x 185
195

Horrible pulls, I feel like I have no strength when doing high pulls... Why?


PM

5 min AD  (get @ least 75 cal)
5 Ring push-ups
1 TGU (#35)

x4 ( 20mins of AD)

[Wednesday] 11.27.13 at A-Town

AM

[A] Warm-up
Junkyard Dog

[B] Strength

Front Squat
3 x 145
3 x 185
3 x 225
3 x 245
3 x 265

[C] Wod

9-7-5

Pull-ups
Ring Dips
Power Snatch (#135)

Results:  7:35

[Tuesday] 11.26.13 at A-Town

AM

[A] Warm-up

4 Rounds
:15 Jumping jack
:15 Squat
:15 Mountain Climbers
:15 Jumping Squat

[B] Strength

Deadlift E2M
5 x 185
5 x 225
5 x 245
5 x 265
5 x 285

[C] Wod

7 Rounds for time
7 Power Cleans (#155)
30 Ab-sit-ups

Results: 14:25

[Monday] 11.25.13 at A-Town

PM

[A] Warm-up

500 m row
30 Squat against a box
20 GHD sit-up
30 OHS with pvc

[B] Strength
OHS
5 x 85
5 x 105
5 x 125
5 x 135
5 x 145

[C] MetCon
10,9,8,7.....
Thruster (#95)
Ring Push ups

Results: 9:35

Thrusters, I tended to lean forward. TnG on all Thrusters-- Ring pushups were slowed around round 7. Had to start breaking them into twos.

[Saturday] 11.23.13 at A-Town

I have been on the road for the last 2 weeks for business. Luckily, I had the opportunity to stop in a few times at A-Town Crossfit, in Arlington, TN. Here they have a focus on strength, which brings me back home. I am glad to have met some cool folks Jon, Ty, and Jeff, and appreciative of letting me stop by for so long and workout. I absorbed great lifting techniques, advice and wisdom. I thought I was in shape, until I did some work on the rings.

Need to work on

Footwork
Grip
Launch
Finish

AM

[A]"Annie" 

50-40-30-20-10
DU
Sit-ups

Result: 10:22

[B] Ladder-Reserve Ladder
10---> 1 HSPU
1---->10 Ring Dips

Result: 20:15

[Friday] 11.15.13

AM

[A] Strength 

Snatch
2x 120
2 x 135
1 x 145
1 x 160
1 x165

Strict Press
5 x 135
5 x 135
5 x 140

Back Squat

5 x 235
5 x 255
5 x 280

[B] WoD

3 Rounds

Against a 5 minute running clock
Row 500m
Run 400m
Max DU with remaining time

Rest 5 Minutes

R1: 21
R2: 30
R3: 29

Strong row--decent run. Had about 1:10 each round to do max DU. I just suck at them. I need to learn to love these ASAP

[Wednesday] 11.13.13

AM

Strength

Clean and Jerk
2 x 150
2 x 165
1 x 180
1 x 195
1 x 205

Front Squat
5 x 200
5 x 225
5 x 240

Deadlift
5 x 275
3 x 305
1 x 330

Weighted Pull-ups
3 x 5 with #15

Can only get 2/3 strict pull-ups per round. Then do 2 negatives to find up the set. This is super hard!

PM

[A] Foam Roller
Loosen the muscles up
[B] Skill
10 minutes of work
Ring Dips 30s work/30s rest
8/6/4/3/2/2/2/2/2/2
[C] Row
10k
42:53

[Tuesday] 11.12.13

AM

A. Strength

Snatch

2 x 120
2 x 125
1 x 145
1 x 160
1 x 165

OHS

5 x 135
5 x 135
5 x 150

PM

[A] 20 rep Benchmark
Jerk (#135)
Result: 40 seconds
TnG- Felt good all the way through. Will go heavier next time!

[B] WoD
2 Rounds-- Just do it!
20 lungs
20 HRPU
20 Front Squat (#95)
20 Push Press (#95)
50 DU

R1: Went unbroken all all sets except DU- Need work on connecting these
R2: FS- 15/5, PP- 10/10- DU were the same as R1

[Monday] 11.11.13

PM

Woke up late this morning, so it will be a long evening!

[A] Strength

Clean and Jerk
2 x 150
2 x 165
1 x 185
1 x 195
1 x 205

Back Squat

5 x 235
5 x 255
5 x 280

[B] Cleans
[1A] 5 min- EMOM 65% of 1rm clean x 5 (#150)
[1B] 5 min- EMOM 75% of 1rm clean x 3 (#185)
[1C] 5 min- EMON 80% of 1rm clean x 1 (#205)

[C] WoD
6 min AMRAP
10 Kb Swing (#70)
5 Burpees

Results: 6 +4

Rest 6 mins

6 min AMRAP

3 Wall Walks
6 Box Jumps (30")

Results: 5 +2

Felt really good this afternoon. First time doing wall walks, and love the odd movement. Great work today. Calves are a little sore from burpee box jumps on Saturday.

[Saturday] 11.09.13

In teams of three, complete 5 rounds for time:

400 m
Box Jump Burpees (24")
Shoulder-to-Overhead (#75)

Once the wod starts the barbell cannot touch the ground. If it does the team must complete 10 burpees.

Results: 37:25

Stayed steady during the box jump burpees and 400m. Broke the Push press into 2 x 15. Body is aching from a long week. Ready for a day of rest tomorrow!

[Friday] 11.8.13

AM
Strength

Snatch        
2 x 110
2 x 120
1 x 135
1 x 145
1 x 150

Press

5 x 135
5 x 135
5 x 145

Back Squat

5 x 225
5 x 245
5 x 265

[Thursday] 11.7.13

PM

[A] 12 minutes of Skill work
30 seconds on/30 seconds off
Kipping pull ups

[B] Wod
6 Rounds for Reps
30 seconds of KB Swing (#70)
30 seconds of rest
30 seconds of DU
1 minute rest

Results: 17: 21: 53: 43:41

It has been awhile since doing DU, it took two rounds to get the feel of the rope. Never been good at them but strung 15-20 together. Every round I got 13 KB Swings

[Wednesday] 11.6.13

AM

Strength

Clean & Jerk

2 x 145
2 x 160
1 x 175
1 x 190
1 x 205

Front Squat

5 x 190
5 x 210
5 x 230

Deadlift

5 x 265
3 x 295
1 x 320

Weighted Pull-ups
3 x 5 (#15)

PM

GRT at Cumberland Park

[Tuesday] 11.05.13

AM

[A].EMOM- 12 mins
Power Cleans TnG x 3 65% of 1rm (#155)

Felt Strong, and fast. Could of gone heavier.

[B]. 3 Rounds for Time
400m
Power Cleans x 9 (#185)

R1: 6/1/1/1 2:34
R2: 6/1/1/1 2:53
R3: 6/1/1/1 2:28

Total Time: 13:37

Running, is running. I need help with cardio, but not my focus at this time. Power cleans were heavy, but happy with 6 TnG, and 3 singles.

PM
[A] Strength

Snatch
2 x 100
2 x 120
1 x 135
1 x 145
1 x 150

OHS Squat
5 x 120
5 x 130
5 x 145

[B] Rowing
2K: 7:48

[C] 20 Rep Benchmark
Benchpress (#185)

Did 14 TnG, 3/3. Pretty heavy
Time: 1:54

[D] Gymnastics
Max Ring Dips in 60 seconds
13

[Monday] 11.04.13

AM
Strength

Clean and Jerk
2 x 145
2 x 160
1 x 175
1 x 190
1x 205

Back Squat

5 x 225
5 x 245
5 x 275

PM

2 RFT:

OHS x 15 (#95)
400m run
Push Press x 15 (#95)
200m run
Hang Clean x 15 (#95)
100m

Time: 12:47

Legs are torched, and felt sluggish. The workout this morning drained me. I also gave blood, and felt dizzy, so I stopped with 2 rounds instead of 3.

[Friday] 11.01.13

AM

Strength

Snatch

2 x 105

2 x 115

1 x 135

1 x 140

1 x 145

Press

5 x 135

5 x 135

5 x 135

Back Squat

5 x 225

5 x 245

5 x 265

Felt good! Strong, but it is also week one! Get ready for a big week of strength.

[Wednesday] 10.30.13

AM
Strength

Clean and Jerk

2 x 140
2 x 155
1 x 170
1 x 185
1 x 195

Front Squat
5 x 180
5 x 200
5 x 225

Deadlift
5 x 255
3 x 285
1 x 315

Weighted Pull-ups
3 x 5 with 15
Strict pull-ups- I am awful at these. Worst part of the strength program. Last set, I did negatives

PM

[A] EMOM 12 minutes
Even: Power Cleans x 5 (#135)
Odd: HRPU x 15

[B] EMOM 16 minutes
Even: Burpees x 10
Odd: V-ups x 10

[C] EMOM 16 minutes
Even: Deadlift x 5 (#225)
Odd: Ab-Sit-ups (12)

Felt really strong through the whole workout. V-ups and sit-ups were the hardest to complete. Need work with the core. Deadlifts could of be heavier 285?

[Tuesday] 10.29.13

AM

[A] Strength

Snatch

2 x 105
2 x 115
1 x 130
1 x 140
1 x 145

OHS

5 x 115
5 x 125
5 x 140

[B] Metcon
10 minute AMRAP

25 DU
100m run
4 HSPU

5 rounds

Still not great on DU, it was a hit and miss. Getting better at this skill, but still not perfect.

PM

[A] Rowing
2K- 8:18

[B] 20 Rep Benchmark
Hang Clean- TnG (#135)

Time: 1:28

13/7: Work at this until I can get all unbroken!

[C] Metcon

10 minute AMRAP
2 TGU (1R/1L) (#53)
10 Ring Bench Press

Rounds: 5 

[Monday] 10.28.13

AM
Strength

Clean and Jerk

2 x 140
2 x 155
1 x 170
1 x 185
1 x195

Back Squat

5 x 215
5 x 235
5 x 265

PM

[A] Rowing
2K- 8:23

[B] Metcon
10,9,8,7,6,5...
Wall Ball (#20)
Burpees

Time: 5:18

[Friday]10.25.13 Killer Test

WoD

3 Sets for time:

Row 250m
10 KB Swing (#70)
10 Burpees
10 KB Swing
10 Burpees
10 KB Swing
Row 250 m

**Rest 10-12 minutes between sets**

R1: 4:29
R2: 4:44
R3: 4:46

Looks like an easy Metcon, lets just say, "Get you head right before doing." Looks easy on paper, but it's no joke. An all out sprint, the results were pleasing. Good baseline! Moving tomorrow and taking Sunday off to get ready for 16 weeks of strength training! 

[Thursday] 10.24.13 Squat to the Max

Warm-up
Foam Roller

Core
2 Rounds

60 second plank
Rest 15 seconds
45 seconds R-side plank
Rest 15 seconds
15 seconds L-side plank

Strength
Take 15 minutes to get 1 Rep Max

135 x 5
225 x 4
285 x 3
305 x 2
315 x 1
335

Wod
3 Rounds: No Time- Just Do it!

20 DU
20 GHD Sit-ups

I have learned to love-to-hate GHD. Great hip flexor workout. Make sure to active the rectis femoris, more torso acceleration produced from the iliac and pelvis. Get ready for the aerobic test #2 in the morning and moving to the new house this weekend!

[Wednesday] 10.23.13 Aerobic Test

WoD

5 Rounds for Time

Run 800 m
15 Pull-ups
15 Thursters (#75)
15 Burpees

Time: 43:47

Woke up late, was rushed, cold and long. Hell of a way to start the morning. First time not to use any bands, super excited about that. Need to get up early tomorrow to get some foam rolling in. Pretty tight.

[Tuesday] 10.22.13 "Mash-Up" TABATA

Strength

Take 15 minutes to build up to a 1 Rep Max OHS

105 x 5
135 x 2
155 x 1
185 x 1
195 x 1
205


WoD

Complete 8 sets of "20 secs of work,10 secs of rest" for each of the following excersies

Push Press (#95) 68
KB Swing (#70)  58
Push Ups  42
Sit-ups 70

Felt pretty good through most of the workout until I got to push-ups. Started off strong with 15 in the first round, but fall of quick. Averaged 4 per round after that. 

[Monday] 10.21.13

Warm-up
Foam Roller- Quads are super sore

WoD
A. Power Clean- build to 1RM in 8 minutes

135 x 5
155 x 2
185 x 1
225 x 1
235 x 1
245 x 1

Rest Exactly 2 min

B. Power Clean- AMRAP  @ 90% of part A in  8 mins

Should of done 220, but could not find any 2.5 weights, so I went with 215.

215 x 38

About 4 minutes into the workout, I think I forearm cleaned a few. Horrible technique, made it through. Good 2nd pulls from the knees. Might start alternating WoD with power cleans to hanging cleans. Need to work on more hip explosion. Pretty happy with the results.

[Saturday] 10.19.13 "DT"

Partner "DT"

Alternate Rounds

Deadlift x 12 (#155)
Hang Power Cleans x 9 (#155)
Push Press x 6 (#155)

R1- R3: Rx
R4- R5: Dropped weight to #145

Time: 15:32

The first three round felt pretty good. Forearms are on fire, attempted to use Grip Hook, but inner thumbs tore. Need to work on harden that area and utilizing that grip. 

Skill
30 seconds of DU/30 seconds of rest  x 5

Good work on these. Started stringing 15+.

HSPU

Attempted these, shoulder were shot, and horrible technique.

[Monday] 10.14.13

AM
Warm-up
Foam Roller-- Bands

Strength
15 minutes to establish 1 rep Deadlift Max
135 x 5
185 x 4
225 x 3
285 x 2
315 x 1
365

WoD

Two sets for time

15/12/9

Power Cleans (#115)
Burpees

Rest 8 minutes between sets

R1: 3:18
R2: 4:32

Total Time= 15:47

Felt strong through the first set. TnG all the way. Forearms are on fire and never cooled down during the 8 minute rest. Round 2 I TnG the first 15 cleans/burpees. Then 6/6 and then 5/4 to finish up the last round. Note to self, work on the Hook Grip!

PM
Strength
Push Press

135 x 5
155 x 4
185 x 3
205 x 2
215 x 1
225 x 1
235

Need to work on flexibility to squat clean the heavier weight. This was just brute force. Need to work on technique for split jerk. The press will be much easier.

Skill
4 sets

DU x 20
Negative pull-up x 2

3 sets:
Ring holds 20 seconds
20 GHD

[Saturday] 10.12.13- The Middle Half

The Middle Half 2013- Mufreesboro, TN

The 13.1 course has you running up and down tree-lined main street, historic Oakland's Mansion, and circling downtown square. After passing Fraternity Row and the geographic center of Tennessee, you'll finish the race in style at MTSU track and soccer field.

This was the first time I have ever ran through Murfreesboro area. It was a great morning to run a nice, flat course. The only probably was I have not ran in 6 months. The Marathon in April broke me from running and I made a transition into Crossfit, but I believe in being a balanced athlete. The first 3 miles felt as if I was running in sand, and going no where. It seemed like forever to reach that distance, but once I did the next 7 miles flew by. Mile 10 came and so did the  "Wall," the legs were tight, feet started to ache, but I did have to recognize my cardio was perfect. When it was said and done I ended with a 2:05:32 with a pace of 9:32. Looking back at it I am pleased consider my lack of training, but I would of loved to been under the two hour mark. Is this a goal of mine, moving forward to better my self in endurance training while maintaining my crossfit goals? Probably not but this was fun! Gotta say the Victory Lane tents a.k.a. "Food" was awesome. My favorites: Tru Moo Chocolate Milk, grapes, oranges and Jim and Nick's Turkey Sliders.

[Friday] 10.11.13

AM

Woke up late, but decided to head to the box anyways. I missed the warm-up , but started the WoD slow to get myself loose. This was a partner wod. I got teamed up with Cindy and she beat me into the ground.

"Dissecting Kelly"

AMRAP 30 minutes

Team members will alternate tasks. Only 1 team member can work at any time. After Wall Balls that counts as 1 round.

400m run
30 Box jumps (24")
30 Wall Balls

Results: 7 +400m +5

[Wednesday] 10.09.13

AM
A.) Mid-line
3 rounds of:

60 sec plank
45 sec plank R
45 sec plank L

B.) Establish 1 max rep- Strick Press
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1
185 

C.) WoD
8 minute AMRAP

Hand-Release Push up x 10
DU x 30

Results: 5+ 25

Getting a little better at DU. Started stringing 10-15 together. Super excited, my ropes came in the mail tonight, so I will have a consistent rope to work with now. Skill work from here on out.

PM
GRT PT at Cumberland Park

With Ruck [#40]

Jogging 10 flights of stairs
100 m lung
110 flutter kicks (4-count)
100 steps (4-count)
100 m lung
300 m bear crawl down hill
2 mile ruck

Good Livin'

[Tuesday] 10.08.13

A. Establish 1 Rep Max -Front Squat
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
285 x 1
295 

B. Skill
10 minutes of pull-ups
30 seconds on-- 30 seconds rest
Strong Kip x 2 with slow negatives

C. WoD
12 min. AMRAP

KB Swing x 15 (#53)
Wall Ball x 10
100 m run

Rounds: 5+25

Legs were tight, and not much energy this morning. Had issues catching the wall ball. Different locations than normal ,still no excuse. 

[Monday] 10.7.13

A. Strength 

Three sets of:

Deadlift 4x5 (#285)

Rest three minutes

B. WoD

Three sets for time:

400m run

5 Thursters (#135)

10 Burpees

Rest three minutes

Felt pretty good. Burpees were fast, but need to work on standing all the way up. I got called out once. Thrusters were strong, but need to work on hip explosion and not just pure strength.

Total time including rest:

R1: 2:13

R2: 8:45

R3: 13:13

10.1.13: Are those Legs Heavy Yet?

PM

Warm-up
Foam Roller

Skill
10 minutes 30 seconds on 30 seconds rest
Pull-ups x 3-4

I am getting better at these, but still cannot connect them together.

WoD
Four rounds for time:

Front Squat x5 (#185)
Burpees x10
400m run

Time: 12:43

Not bad. Legs and back are tight from the Throwdown still. Need work on staying on the heels on the front squat. Might of just been tight. Round 3-4 stopped at 5 burpees each time to catch a breath. 

09.30.13: Fix that Grip

AM:
Warm-up
Foam Roller

Strength 
Strick Press 4x5 (#135)
Rest 2 minutes between sets

Felt good! Strong all the way through!

WoD
5 sets for max reps:

30 secs of KB Sumo Deadlift High Pulls
30 secs of rest
60 secs of KB Swing (#32kg)
Rest 2 minutes between sets

Results:
R1: 40
R2: 36
R3: 33
R4: 32
R5: 33

I held the KB all the way through Round 1. I averaged about 15-16 KB SDHP in 30 seconds. After the first round I had to drop about 25 seconds into each round with about 10-12 Kb Swings. Back is sore and just couldn't grip that hunk of weight. 

CFR Throwdown

1st Scaled Men's Competition- 1st Place

Crossfit Rutherford held it's 2nd annual Throwdown Saturday. I got the opportunity to meet many of the fellow athletes, who show up at normal hours (not 5:30 am). After 2 months, I got the chance to compete in my first and last Men's scaled division. I am grateful to have the support of friends, family and a great coaching staff.

EVENT 1:
Row/1 Mile

Row 500m: 1.33.9

1 Mile + previous 500m row: 8:58

EVENT 2:
Thruster Ladder- 3 Rep Max [Unbroken]
90 seconds between sets
95--> 160: If reach the end max reps within the 90 seconds

160: 17 reps

EVENT 3:
7 minute AMRAP
Push Press x 5 (#95)
Box Jumps x 10 (24")
Singles JR x 40

7 Rounds + 9

EVENT 4:
Against a 3 minute running clock
Row (25 cal) {Damper =4.5}
Snatches (#95)
Rest 60 seconds-- Responsible for changing weight
Row (25 cal) {Damper =4.5}
Push Press (#135)
Rest 60 seconds-- Responsible for changing weight
Row (25 cal) {Damper =4.5}
Deadlift (#225)

Total Score = Number of Reps

Snatches= 21
Push Press= 11
Deadlifts= 25

Total = 57

09.23.13: The Chief

AM
Warm-up
Foam Roller

WoD
Against a 3 minute running clock, AMRAP:

Power Cleans x3 (#135)
Push Ups- x6
Air Squats x9

Repeat for a total of 5 rounds, resting 60 seconds between sets

Results:
R1: 6
R2  5
R3  4+9
R4: 4+3
R5: 5

I went into this Metcon thinking easy, breezy. By the third round I was shot, and was regretting getting up to do this. Much harder than it looks on paper. Glad i got a starting point and look forward to improving in the future. It ended up being a total of 444 reps. WHAT!

9.20.13: Different Fight Gone Bad

Warm-up
Foam Roller
Bands

WoD
Three sets for max rep-60 secs each station

Wall Ball (#20)
Power Cleans (#135)
Box Jumps (#24)
Push Press (#95)
Burpees

Results:
R1: 89
R2:87
R3:80

From a strategic stand point I messed up. I attempted to go all out on the power cleans, to try and catch some ground. This did me in on the final round. I got most of my points in the box jumps (~25-30 each round) and push press (20-30 each round). I should of went all out on those and paced through the others. I guess the name of the game is ALL OUT, but realistically....

09.19.13: Stupid DU

Warm-up
Foam Roller

Skill Work
10 minutes of skill
5 minutes of pull-ups: 30 sec on/30 sec off
5 minutes of Pistols: 5 each side using green band

WOD
3 RFT:
Deadlift x10 (#275)
Hand Release Push ups x15
DU x30

Tried using the Rx jump rope with the intermediate rope. Way to heavy for me to get a good, quick twist of the wrist. I need a lighter rope.

R1: Deadlift 10x TnG/15 HRPU/ DU= attempts
R2: Deadlift 5TnG-5s/15 HRPU/ DU=attempts
R3: Deadlift 5TnG-5s/15 HRPU/ DU=attempts

Results: 7:22

09.17.13: 5 minute Intervals

WoD:

Four sets of:
In 5 minutes, run 400 meters and then AMRAP of the couplet:

10 KB Swing (#24)
10 Push ups

Rest 5 minutes between sets:

Results:
R1: 4+10
R2: 3+16
R3: 3+ 8
R3: 3

Had no energy today. I started a paleo diet on Monday and I am already feeling sluggish. We have an In house Throw-down next Saturday, so I am going to continue to eat my carbs. Following the competition I am going back to strict paleo for 3 weeks to get a metabolic baseline.

09.16.13: EMOM 3/6/9

AM

Strength
5 Sets of:
Deadlift x3 Reps @ 90% (#285)
Resr 2-3 minutes between sets

10 min EMOM
Power Snatch x3 (#135)
V-Ups x6
BJ x9 (23"

Results
R1-R5- Rx
R6-R8 PS x2/V-ups x6/BJ x9
R9: Rx-missed time by 4 secs

Most people hate EMOM because there is no score or rounds to count. It humbles me to push myself without having to rely on time. It's all about Endurance!

09.14.13: Dairy Hill Stampede 5K

Shirts, finisher medal, and 2nd in age group [20-29]

I enjoyed the Diary Hill Stampede 5K benifiting the Farm Animal Coalition of Tennessee [FACT]. We had Team Co-op representing, as always. I ended with a 23:59 (7:44) and got 2nd in my age group. Not bad for not training since the marathon in April. Not a PR, but pretty close. It was a small run, but I am proud to win my first age division reward. The best part of the race was the chocolate milk. It was processed from the cows at the MTSU dairy. Talk about creamy...yummy!

09.13.13: MetCon

AM

Still super sore from Wednesday Hero WoD. The lower back is stiff even after a little foam roller, but it seems like everyone else was feeling the same way. Looking forward to a short 5K race in the morning and perhaps a Saturday WoD, if time permits.

Warm-up
Foam Roller
Row 1000k

Results: 3:35

Strength
Three sets of:
Strick Presses x 8-10 @ 75% 1 RM (#135)

Results: 8/6/5
Shoulder are torched, just did as many as possible without dropping the weight.

WoD
Three sets for max reps:
45 seconds KB Swing (#70)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of push press (#95)
Rest 2 minutes

R1: 17/14/19
R2: 16/14/11
R3: 16/15/13

Results per Round: 50/41/44

09.11.13: 12 Years Later- We Still Remember!

AM

I still remember so vividly that morning. I was in second period as a sophomore in diversify tech when the TVs were turned on the event. At the time I understood what was going on, but I didn't understand what it truly meant. As I get older, wiser, and more understanding of the simple things in life, it's times like today that make me reflect and proud to live in America. We stood together as a country, and warded off terrorists. That day many lives were flipped upside down and this wod is in honor of those who had fallen, but never forgotten.

Hero WoD "343"

For the 343 firefighters who lost their lives serving

Deadlift (#145) x 100 reps

Power Cleans (#95) x100 reps

Snatches (#65) x100 reps

43 Burpees

Results: 33:10

PM

Headed down to Cumberland Park for a little GRT with Ivan, Jeff and Le. Normal things, different day. We did high intensity exercises with sets of 21 to signify 9-11-01. With our Rucks on of course, bear crawls, smurf jacks, monkey thrusters, crab walks, etc....

09.09.13: Team WoD + 30 Day Burpee Challenge

Arise Student Ministries logo

30 Day Burpee Challenge
This challenge is easy...well the Rules are simple, lets just say that! One the first day you complete as many burpees in 3 minutes. Each day, for thirty days you add 5 burpees. These can be completed all at once or, partitioned throughout the day

9.08.13: Completed 47 burpees in 3 minutes!

Let the fun BEGIN! Do you want to accept?


AM

Strength:
3 Sets of:
Deadlifts 10 reps @ 75% 1 RM (#245)

WoD
Then in teams of two, partners alternate rounds to complete AMRAP in 15 minutes

Wall Ball x10 (20 lbs)
Burpees x10 reps
KB Swings x10 (70)

This was the first time I did KB Swings with the 32kg, and boy did it hurt so good. I guess from here on out anything with 10 reps I have to use the big boy weight now!

R1: WB 10/ B 10/ KBS 10
R2: WB 10/ B 10/ KBS 10
R3: WB 10/ B 5/5/ KBS 10
R4: WB 10/ B 5/5/ KBS 6/4
R5: WB 10/ B 10

Results: 4 Rounds + 10/10

08.30.13 and 08 31.13: Team WoD

Friday-AM
Felt pretty good until around 12 of EMOM. Power cleans were clean, and fast. Push ups on the other hand had to be broken down

R12: 7-3-2-2-1
R14: 6-2-2-2-2-1

Cool-down: Row 500m 1:46

Saturday AM Team WoD
If I were to dream up the worst WoD, this would be in the top 5. Body weight exercises own me. I was able to carry more of the load through the deadlifts, power cleans and snatches, so my team mates could carry me through the the rest. Overall, had a great experience and was very enjoyable.

08.28.13: 1 Rep Max- Strick Press

AM
I am taking my Trigger Foam from now because it is awesome. After using it this morning my thoracic spine and quads felt like a million bucks. A little goes along with this roller.

Strength:
20 minutes to establish max

95/115/135/155/185/165

WoD
4 Rounds for time:
25 KB Swings (#53)
50 DU

R1: KB Swings (25)/ DU: Hit and miss just attempts
R2: KB Swings (25)/ DU: Hit and miss just attempts
R3: KB Swings (15/10) DU: Hit and miss just attempts
R4: KB Swings (15/5) DU: Hit and miss just attempts

Time: 13:26

08.26.13: 1R Max Deadlift

I had a good weekend recovery. My right knee is still giving me issues, its uncomfortable, but it is not really painful. Arthritis? Anyways, this is the first time I have done Deadlift in the last 8 years and was pleased with the results.

Strength 
Deadlift: 135 (4)/ 185 (4) 225 (3) 285 (2) (315) 1 365(X)

WoD
AMRAP  8 minutes:
Ground to Overhead x4 (#185)
Burpees x8

Round 1: G2O (4) Burpee (8)
Round 2: G2O (2/2) Burpee (8)
Round 3  G2O (1/1/1/1) Burpee (8)
Round 4: G2O (1/1/1/1) Burpee (8)
Round 5: G2O (1)

Results: 4 Rounds +1

08.23.13: Legs and Hips

AM
I have been on the road in IL for the last 4 days and kind of stiff. Got to the box a little early to get some foam rolling in to loosen those muscles. Mid-line went well, but I need work on "hollow rocks."

The WoD, I knew was going to a hard one. Tried to pace myself and but got torched into round 3.

R1: Burpee (20) FS (20) BJ (20)
R2: Burpee (20) FS (10/10) BJ (10/10)
R3: Burpee (10/10) FS (5/5/7/3) BJ (10/10)

Time: 13:26

PM
Went to Beaman Park and Rucked 7.5 miles with Ivan Carter. I just had my 6 bricks and water equally 35 lbs. I am thinking of getting smaller bricks and adding 4 bricks to the ruck to add additional weight.

Run for 1M Overview

After 11 days and 100 miles the virtual race that was waged is now over. After hours on the feet and gallons of sweat poured off me I can finally say,"It was worth every foot, to help support the Green Beret Foundation."  Here is a recap of the last week of my life.

Dailymile.com Statistics

There are somethings in life that seem like a great idea upon actually doing them, this is no exception. I say that now, but more than likely I will be doing this next year again. Below is the distance was covered each day, the style, the time it took and the average pace.

08.11.13: Day 11 of Run 1M

The last day of the challenge and I am almost done. The only distance left is the mile and half. I was going to get creative with a way to cover this distance, such as tire flips, bear crawls, or dead mermaid, but I am just ready to get this challenge done. So, I came up with the traditional walk method.

My watch was having problems getting a signal due to the thunderstorm that was on its way, therefore, I just kept walking to make sure I got my 1.5 miles. After getting home and mapping out my route I ended up with 2.1 miles. I noted the time I left and made a quick calculation. It took me 40:54 with an average pace of 19:54 to cover the 2.1 miles. I was pleased, I was DONE!
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Run for 1M 1.5 mi. covered. Mark it off the list!

Time: 40:54
Style: Slow walk
Average Pace: 19:54
Distance: 2.1 miles

08.10.13: P.M.: Day 10 of Run 1M

P.M.

Once we got home from the 5k this morning in Crockett Park, I sat around the house until around 12:00. The walk with the wife this morning was a nice recovery. After hydrating and fueling up I grabbed the ruck and hit the road around the house!

I love mapping this route because it looks like a Flag waving in the wind. The whole route is about 7.8 miles, so I had to walk the top square twice to get at least my 8.8 that I needed, but ended up being more. Better to have more than less. That's what the commercials say! I rucked 9.7 miles but stopped the Garmin at the time and distance I needed., which was 8.8 miles. This was accomplished in 2:40:30 with an average pace of 18:14. 

Above is every distance to finish the 26.2 miles of rucking. Since, the time starts the first day my total time for this distance is 7d 8h 40m. I should of planned a little better for better times, but this was a last minute decision to ruck the full-marathon.

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Run for 1M 26.2 covered... Mark it off the list!

Time: 7d 8h 40m

Style: Ruck

Average Pace:---

Distance: 26.2

08.10.13: A.M.: Day 10 of Run 1M

A.M.
What is a better way to start the morning than walking with the one that loves you and has supported me through this challenge. She is truly my better half!

We ended up at Crockett Park in Brentwood where the little league was having their football games. Being around them makes you want one. Any ways we knocked out 3.1 miles in 1:1:45 with an average pace of 19:54. It was a great day not only because I was with my cornerstone but I am almost done with this challenge!

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Run for 1M 5K covered..Mark it off the list!

Time: 1:1:45
Style:Walk
Average Pace: 19:54
Distance: 3.2 miles

08.09.13: Day 9 of Run1M

The last few days it feels like all I do is wake up, work, workout, eat, sleep rinse and repeat. What a week it has been. Glad it's Friday, even though I am not done yet.All I have to say is TGIF! Yesterday, down on the Music City Bike Way nearly killed me. Due to the heat and fatigue, by the time I got home I was spent. As we crossed over the pedestrian bridge Ivan marked his 100.1 miles done, must be a revealing  feeling, I wouldn't know. I still have over 12 more miles before I count the chickens.

Pedestrian Bridge, Nashville, TN

I tried a different pair of socks and shoes than normal, and regret it. About 6.5 miles into the ruck I started developing a hot spot on my left ball. I kept a close eye on it , but nothing ever came of it. If we would have gone much further I believe it would had taken me down. Make note to never do that before a challenge and to make a foot care pack.

Of course, we started the ruck without a plan, which makes for an interesting, fun ruck. Whats really nice about these expeditions are, you discover things and areas you would otherwise have not. We made our way around Capitol Hill and down into Bicentennial park. I have lived in Nashville for almost 2 years and never been through the park. It was amazing to see history of WWII monuments, with the granite globe and the amphitheater that lies in the middle of the city. We covered 9.0 miles in 2:57:00 with an average pace of 19:40. Tomorrow, will be a busy day. Better get some rest!

08.08.13: Day 8 of Run 1M and AM Crossfit

AM
It has been a week since I have done crossfit for obvious reason, but felt froggy this morning and went. The warm-up was new, and pretty neat. We played baseball, crossfit style. After this we did skill work for 10 minutes, in which I went with Handstand push-ups with a kip. Not bad for my first shot, but my left shoulder was giving me some issues. Need to work on these! The WoD itself isn't too bad, but for me it was awful. I hate pull-ups! Gotta work on my weaknesses, even though I don't want to. You are your weakest link! Look forward to doing more of this next week.

3 Rounds for Time:

R1: KB Swing (#53) x25
      CTB PU: Blu B- x15

R2: KB Swing (#53)- 10, 10, 5
      CTB PU : Green B- 8,7

R3: KB Swing (#53) 8,8,9
      CTB PU: Green B- 5, 4, 3, 3

Time: 12:30
Hate pull-ups!










PM
After today, will mark the end of the 50 miler. Ivan and I headed from Wave Country in the opposite direction towards Donaldson Pike. This was the first time I have actually made it pass McGavock High School. Normally, I head down into Shelby Bottoms or start at Shelby Bottoms. This was a nice change of pace and scenery. Here we covered 13.3 miles in 2:38:20 with an average pace of 11:54. It has been a long week, but it sure feels good to have this distance covered!

50 Miler supporting the GBF

Here is a recap of all the distances covered since August 1st that counted towards the 50 miler. I was looking for completion and didn't do a great job planning the distances together, so the official time from start to finish was 7d 2h 38m.

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Run for 1M 50mi covered. Mark it off the list!

Time: 7d 2h 38m
Style: Run/Walk
Average Pace:---
Distance: 50 miles

08.07:13: Day 7 of Run 1M

Woke up this morning and felt 100x better. Today, is going to be the half-marathon ruck. I started a little early and covered 6 miles before meeting up with Ivan. The ruck weights in at 55 lbs, which is a monster to haul around.

Just went with it

I am surprised that I have not been stopped and asked, "What are you doing?" I assume they think I am just homeless. I thought it was only appropriate since it was Wednesday aka "Hump Day" to actually ruck some! I started at 4:00 pm and kept going into the night. It was a long day and didn't get home until around 10:00pm. Just that much closer to the end. By completing the half marathon I am eligible for an additional random reward. 

Less than 3 hours, not bad.

Walked down to the Nature Center at Shelby Bottoms and then made my way back towards Downtown, Nashville. At Cumberland Park I met up with Ivan, and we made our way up to Music Row and down to Belmont. On our way back over Korean Veterans Blvd. I hit my 13.1. Here we stopped and I took a picture and reset my clock. It took 3:52:42 to complete that distance with a Ruck #55 averaging a pace of 17:46.  We ended up covering another 2.1 miles by the time going around LP Field and back into Cumberland Park. I am going to add this distance to my 50 miler.

Ready to hit the sack

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Run for 1M Half-Marathon Patch Earned! Mark it off the list!

Time:  3:52:42
Style: Ruck #55
Average Pace: 17:46
Distance: 13.1

08.06.13: Day 6 of Run 1M

I have been so worn out, I have failed to post my results on the Runfor 1M web-site and on the blog. Decided to do a walk/run for a bunch of miles for the 50 miler. Nothing real exciting about the Trek, but was accompanied by Jeff and Ivan for some distraction.

Zig-Zag Shelby Bottoms

At this point in time I am just trying to cover as much distance as possible to make-up from Sunday and the minimal 6.3 miles on Monday. My stomach feels much better, but I am still a little dehydrated.

Today, Tuesday August, 6th I only covered 12 miles. It took me 3:14:00 with an average pace of 16:07. Can you say snail pace? Oh well, this was not meant to be a race, especially since my time started last Thursday for the 50 miler.

08.05.13: Day 5 of Run 1M

Recovery Went Well

The Waving Flag

I have fallen a few miles behind due to a minor 24 hour stomach bug. I am a little dehydrated and probably should listen to the advice of my wife, and take another day off, but I am hard headed. I did decide to stay around the house and cut back on the miles. I had originally planned on using this distance as part of the 50 miles, but decided I needed to actually finish a few distances; therefore, I am using this recovery run for the 10K.

I ended up going a little further than a 10K, but its not about the time, it's all about the cause. The finishing time was 1:15:40 for 6.3 miles with an average pace of 12:00/mile. This was a long, hard, and lonely distance to cover. Hopefully, I will feel more like myself tomorrow and meet up with a few Nashville Ruckstars to cover some ground.
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Run For 1M 10K Patch Earned. Mark it off the list!

Time: 1:15:40
Style: Run/Walk
Average Pace: 12:00/mile
Distance: 6.31