BARBARIAN FITNESS!!!

Damn, Lauren!

2009-06-25T06:31:00.006-04:00

5 minutes and 23 seconds of ur life...

LaurenParker.wmv

Weeeeeeeellll woth your time! Watch every second. if this isn't motivation, if this isn't CrossFit all summed up, I don't know what is.

AS R/X 'd (it's been a while)

2009-06-25T05:29:00.005-04:00

So, I've been slacking on my posts... but I've also been slacking on my workouts.

Long story, short:

30 Muscle-Ups for Time. (3-2-1-GO!)

7:30 !!!!!!

(ouch)

14 JUL: SUN/MON

2008-07-14T17:00:00.002-04:00

AM: Swim/Squat
Four rounds for time of:
Run 400 meters
50 Squats

... sub'd runs for swimming laps. but the pool on base was closed this morning, so we drove out to the river and did some laps.

PM:
For time:
11 Handstand push-ups
1 L Pull-ups
9 Handstand push-ups
3 L Pull-ups
7 Handstand push-ups
5 L Pull-ups
5 Handstand push-ups
7 L Pull-ups
3 Handstand push-ups
9 L Pull-ups
1 Handstand push-up
11 L Pull-ups

13 JUL: Climbing in Great Falls

2008-07-13T04:44:00.007-04:00

We drove up to Great Falls, VA today.... hit up the cliffs along the river for some free climbing and jumping off into the water after. Here's some pics:

11 JUL: Back on the Wagon

2008-07-11T06:35:00.007-04:00

It's been a few months but I'm hitting some CrossFit workouts recently. We've also been rock climbing a lot and swimming in the morning on base.

- Yesterday, we were down in Richmond, climbing at Peak Experiences Rock Gym all day. Everything hurts. It's a great way to rip up your arms, shoulders, back, pretty much everything. My forearms especially are killing me. You definitely get your grip strength up by climbing a lot.

- And after climbing, I grabbed onto some pull-up harnesses they have hanging at the gym to see where i stand with Muscle-ups. I haven't tried a MU in months. I did at least 20 total. My most consecutive was 5 straight!!! The whole time in Cuba, I couldn't get more than a couple every few days.

- Today after class, we went to the pool and did a quick 20-minute workout. Loosened up with a couple laps and some sets of push-ups, sit-ups, squats between laps.

8 JUL: "Angie"

2008-07-08T18:51:00.000-04:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For "Angie" on tuesday, I completed all of my pull-ups strict. I did all the squats wearing a 20 lb. vest and the other excersises i did 50 reps with the vest and the other 50 without the vest.

1 JUL: SP/PP/PJ

2008-07-01T18:45:00.001-04:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Haven't done this one since September. I'm still around where i left off then, though. (SP: 145 // PP: 155 // PJ: 165)

19 FEB: Catching Up

2008-02-19T11:52:00.003-05:00

I've been working out this week with my friends from back home who aren't on board (yet) with the CrossFit program. So I've been doing some "Hybrid" workouts. I incorporated some mini CrossFit routines into Mike and Phil's back / shoulder / chest days. Last week I managed to get Phil to try what he would consider a "super set" from the workout mags. I did
21-15-9 (he scaled it down to 15-12-9) of
95lb SDHP
Push-ups

For Mike, I was interrupted yesterday in the middle of my timed workout. (they still don't understand the concept of no rest between sets so shutup til im done!) I attempted the navyseals.com CrossFit WOD yesterday. it was:
5 rounds for time of
15 dumbell Clean and Jerks, 40 lb DBs
15 pull-ups
400m run / or / 500m row

I decided to do this WOD instead of front squats because I've never had the chance to do a CrossFit workout with a rower and our gym at home has one. It takes getting used to pacing yourself on those things. I was averaging 2:10/30 cal for the 500m rows. I only completed three sets. Then i worked on my Double Unders. I hit the jump rope for about 15 minutes.

04 FEB: 1/2 of "MINDY"

2008-02-04T11:52:00.000-05:00

today, Alex wanted to do a half-intensity "Cindy" (10 minutes instead of 20). I took it a step further and mashed up "Mary" and "Cindy"...

"MINDY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
15 Squats

completed 7 sets in 10 minutes.

pretty weak but I'm taking it easy this week until Thursday. I'll be doing a lifting competition against a guy I work with in GiTMO. He's another typical meat head that calls CrossFit gay. We aggreed to do three lifts, one of his choice, one of mine, and one we both don't do. He chose bench press, because everybody knows you're not a real man if you can't out bench everybody. I chose deadlift. He's real cocky and thinks he can beat me at anything I throw at him. and we agreed to do leg press for the third exercise. He doesn't workout his legs at all and i don't use that gay machine. He knows i do a lot of squats but he's not worried. Idiot. So I'll be representing us CrossFit pussies on Thursday...

02 FEB: "Tabata Something Else"

2008-02-02T16:45:00.000-05:00

32 intervals (00:20 work / 00:10 rest):
8 pull-ups
8 push-ups
8 sit-ups
8 squats
NO rest b/t exercises.

3 - 2 - 1 - GO...

pull: 9 + 9 + 9 + 9 + 8 + 5 + 5 + 5 = 59
push: 10 + 10 + 10 + 8 + 8 + 5 + 4 + 4 = 59
sit:14 + 13 + 10 + 10 +10 + 10 + 10 + 10 = 87
squat:20 + 20 + 20 + 18 + 18 + 18 + 18 + 20 = 152

total: 59 + 59 + 87 + 152 = 357

previous (october) 57+64+87+160 = 368

28 JAN: Run / "Cindy"

2008-01-28T21:28:00.001-05:00

AM: RUN

4x400 meters
2 min rest b/t laps

78 sec, 81, 82, 84
prev attempt: 70, 73, 69, 68
i think running at the track this time instead of outside the gym made a huge difference. this time we ran true 400s

PM: "CINDY"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds + 5 pull-ups
prev attempt: 15 +5
im getting worse every time i do Cindy, i don't know why...

27 JAN: B Ball

2008-01-27T21:43:00.000-05:00

i went to the gym today just to play basketball...

25 JAN: Muscle-Ups

2008-01-25T21:47:00.000-05:00

We broke out the rings late tonight after a poker game. Alex and Matt were going for a new consecutive M/U record. The most until tonight that any of us had done all at once was 7 - that belonged to Matt. Alex pulled 8 tonight, new record.

My hope was just to finally do more than one at once. On my first two attempts tonight, i could only do one at a time, like usual. But i finally broke out on my third try and did 4 in a row!!! It felt good. It's definitely a lot to do with developing the technique and obviously I'm still inconsistent with that, but it's coming.

Also, hopefully building my strength up will help. That's another thing Alex is getting down - he banged out a couple strict ones with no kip. Just straight "Muscle" UP.

19 JAN: "Nancy"

2008-01-19T00:11:00.000-05:00

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

as rx'd
finished in: 18 min 45 sec
prev pr - 25:33, as rx'd

15 JAN: "Filthy Fifties"

2008-01-15T21:36:00.000-05:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

finished in: 26:15
sub 100 single unders, they were closing the gym as i started the jump rope...

9 JAN: CrossFit San Fran Workout

2008-01-09T00:06:00.000-05:00

....

7 JAN: HQ Workout

2008-01-07T21:41:00.000-05:00

Before leaving Santa Cruz, we just couldn't leave the CrossFit Mecca without doing a workout at HQ. Alex got a hold of Annie and she told us to come out Monday to jump in on a workout. We thought our workouts were sufficient, were we wrong!

We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!

We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.

When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.

Then we did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the actual WOD:

- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run

I finished 3rd in 13:22 and Alex got 2nd in 13:05.

Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone involved with CrossFit.

6 JAN: Level 1 Cert - Day 2

2008-01-06T10:22:00.000-05:00

After reviewing all of our fundamental movements from yesterday, the trainers hit us hard before lunch with this WOD (to remind us of the pain associated with CrossFit):

Max rounds in 20 minutes of:
95 lb thrusters, 10 reps
10 pull-ups
200 M run

everybody's name was put up on the white board, they broke us into three heats, then it was 3...2...1... GO!

Alex and I went in separate heats and both completed 8 rounds. Of the 55ish people there at the Cert, we were among only 6 guys who finished 8 rounds or better.

The Seminar continued on through the afternoon. Muscle-ups taught by THE Rob Miller, Bergener Warm Up, L-Sits, Glute-Ham Developer, and more. We didn't want to leave when it was all over.

5 JAN: Level 1 Cert - Day 1

2008-01-05T12:23:00.000-05:00

Me and Alex are now officially certified CrossFitters! We finished day 1 today of the Level 1 Certification seminar at CrossFit North Santa Cruz.

We tried our best to hold back our excitement all weekend being in the presence of Coach Glassman, Nicole, Robbie Miller, Robb Wolfe, Adrian from CF San Fran, Brendan, Tony, Andy, Dave and more. Everybody was so cool and down to earth. It's great being part of the live community instead of just the virtual CF community.

Earlier in the day, we did a tabata squat workout competing against none other than THE Nicole! An extra challenge they threw at us for this was that we had to spend our 10 seconds rest in the down position of the squat, maintaining the proper lumbar curve our backs. very difficult for 8 rounds.

We went through the 9 fundamental movements and the trainers worked us hard with the dowels and PVC pipe. Technique technique technique! Butt out, chest up, maintain that lumbar curve!

Today's workout was a 3-man team workout of:
60 Deadlifts 155-lbs
60 Assisted Handstand Push-ups
40 Deadlifts 155-lbs
40 Assisted Handstand Push-ups
20 Deadlifts 155-lbs
20 Assisted Handstand Push-ups

Alex and I were paired with another guy and ended up with the fastest time of the day! 6:18...almost a minute faster than the nearest team. Barbarian Fitness representing!

28 DEC - 4 JAN

2007-12-28T12:18:00.000-05:00

LAZY... I wouldn't even call these rest days. This was my leave period, home, approaching my first CrossFit Certification and i did not work out at all for this week until the cert.

27 DEC: "Barbera"

2007-12-27T12:15:00.000-05:00

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

some difficulties at the gym so i only completed 3 rounds.

26 DEC: Arms

2007-12-26T23:52:00.001-05:00

Arm Workout

geez... i know, another gay isolated workout. We did a bunch of supersets today, BIs and TRIs... i felt stupid doing it. But I went out today with my roommate he's basically an apprentice to one of the biggest meat heads down here on base that we work with so he's anti-CrossFit.

I'm doing his thing a couple times so when i get back from the Level 1 Cert in Santa Cruz, we're having an all out CrossFitters vs. ALL fitness competition. It's gonna last a week and it will include some of our workouts, some of theirs and some that neither of us do. I'm letting them see me do their crap workouts now because i can't wait to throw a Filthy Fifties and a Fran at them.

24 DEC: "Joshie"

2007-12-24T23:46:00.000-05:00

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

subbed L Pull-ups for Strict ones. 126 fully extended strict pull-ups is a lot. I've probably never done that many at one time up until today. I'm still not there yet with that many L Pull-ups but i made sure not to kip at all for any of these today.

finished in: just over an hour

22 DEC: Rest

2007-12-22T23:44:00.000-05:00

Ouch... my body isn't used to that kind of useless isolated bench press movement from yesterday's workout. haha... and I'm being a big pussy today.

21 DEC: Chest Day

2007-12-21T23:39:00.000-05:00

Chest Workout

haha, that sounds soo gay... but yea i actually went to the gym today with a non-CrossFitter. I lifted with a guy from work. We played basketball for about an hour then we hit the bench press. It was his heavy day so we did 4 sets of heavy weight / low rep on the decline bench, then the same for incline and flat bench. But when it was time for dips, i broke out the rings to show him how hard it really is. he was able to bang out a couple but they were unstable and wobbly. So he got a little taste of "that gay crossfit crap" that everybody always rags on us about.

20 DEC: "Badger"

2007-12-20T23:33:00.000-05:00

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

sub runs for 30 sit-ups.
finished in: 35:45

19 DEC: Rest

2007-12-19T22:23:00.000-05:00

Rest

18 DEC: "Fran"

2007-12-18T00:27:00.000-05:00

Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

finished in: 9:28
(Prev PR: 6:28)
... still hurting from lunges and my soccer game. and we thruster-dedded all the way down to a medicine ball this time, instead of the bench.

17 DEC: Soccer Game

2007-12-17T00:22:00.000-05:00

Final:

Athletics 0
A Squad 1

knocked out first round of the playoffs. we should've won. we had control of the ball all game. their only shot in the first half resulted in their only goal. we just weren't keeping our shots down and on goal.

16 DEC: Walking Lunges

2007-12-16T16:23:00.000-05:00

400 meter Walking lunges,
for time:

as r/x'd
finished in: 18:55
(prev pr - 20:20)

5oo m Swim
Between Laps, Sets of:
push-ups, sit-ups, flutter kicks, crunches, leg raises, pull-ups

13 DEC: Back Squats

2007-12-13T11:48:00.000-05:00

Back Squat 5-3-3-3-1-1-1-2 reps

5 x 135
3 x 225
3 x 225
3 x 225
1 x 275
1 x 295
1 x 315 (tie prev pr)
2 x 225
... not a record breaking day.

Bench Press: 3 sets - 10 x 115 / 10 x 135 / 6 x 165
Incline BP: 3 sets - 10 x 95 / 10 x 115 / 5 x 135

3 sets:
5 pull-ups
10 push-ups
15 sit-ups
for completion - not for time.

12 Dec: Rest

2007-12-12T11:47:00.000-05:00

lazy day.

11 DEC: "Angie"

2007-12-11T22:39:00.000-05:00

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

i did this after playing basketball for 3 hours at the gym so i wasn't really worried about doing it for time. plus i had to share the pull-up bar on the crossover machine. so i just broke it up into 10 sets of 10 for each exercise.

finished in: about 30 minutes.

10 DEC: Push Jerk

2007-12-10T22:34:00.000-05:00

Push Jerk 3-3-3-3-3-3-3 reps
75
95
115
135
155
175
185 (pr)

... I couldve done more weight if i had bumper plates and i could drop it from in the air.

06 DEC:

2007-12-06T00:53:00.000-05:00

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

*sub runs for 400m elptical machine

finished in: 45 min 12 sec

05 DEC: Soccer Game

2007-12-06T00:52:00.000-05:00

Final:

Athletics 4
Warriors 2

04 DEC: Front Squats / Ring Workout

2007-12-04T21:20:00.000-05:00

Front Squat 5-5-5-5-5 reps

135 x 5

185 x 5

205 x 5

225 x 5 *prev PR

245 x 2

235 x 2

Ring Workout

push-ups, pull-ups, dips, flyes, body rows, muscle-up transitions, single/double arm jacknifes, and archers.
30 minutes of alternating sets varying b/t each exercise.

03 DEC: Michael / Soccer Game

2007-12-03T21:07:00.000-05:00

AM: Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

*sub sit-ups for Glute Ham Sit-ups
*sub runs for sets of push-ups & pull-ups (not timed either)
... game tonight and my shins are still killing me.

PM: Soccer Game

Final:

Athletics 1
Fire Department 0

02 DEC

2007-12-02T17:54:00.000-05:00

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

5 min: 59 - 30
3 min: 30 - 15
1 min: 16 - 5

01 DEC: Rest

2007-12-01T20:38:00.000-05:00

Classic Coach Glassman Quote:

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

30 NOV: Pull-Ups / Soccer Game

2007-11-30T17:06:00.000-05:00

AM: Soccer Game

Final:

Athletics 1
Sissy Lincoln 3

PM: Pull-ups

With a continuously running clock do 1 the 1st minute, 2 the 2nd, 3 the 3rd minute... continuing as long as you are able.

14 rounds + 7

prev pr - 11 + 4

29 NOV: 5k / Ring Workout

2007-11-29T00:11:00.000-05:00

5K RUN

ran to Denich Gym (1.8mi) and back after workout.
this was real rough on my legs. i got some aweful shin splints from all these soccer games lately.

Ring Workout

push-ups, pull-ups, dips, flyes, body rows, muscle-up transitions, single/double arm jacknifes, and archers.
I did 1 hour of alternating sets varying b/t each exercise.

28 NOV: Soccer Game

2007-11-28T21:30:00.000-05:00

Final:

Athletics 4
Bremcore 0

27 NOV: Soccer Game

2007-11-27T20:02:00.000-05:00

Final:

Athletics 7
Pirates 2

i scored our last goal.

26 NOV: Soccer Game / Pull-Ups

2007-11-26T18:57:00.000-05:00

AM: Soccer Game

Final:

Athletics 0
A Squad 3

PM: Weighted pull-ups

1-1-1-1-1-1-1 reps

wu: 2 x BW (180)
1 x 10 lb
1 x 25
1 x 35
1 x 45
1 x 55 (NEW pr)
0 x 65 ( f )
0 x 60 ( f )
1 x 45
1 x 50

prev pr - 1 x 50lb.

25 NOV: "Nancy"

2007-11-24T23:58:00.000-05:00

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

as rx'd
finished in: 25 min 33 sec
prev pr - 18:10, @ 65 lb

24 NOV: Soccer Game

2007-11-24T00:24:00.000-05:00

Final:

Athletics 0
Fire Department 3

23 NOV: Soccer Game

2007-11-23T11:09:00.000-05:00

Final:

Athletics 0
NEX Generation 3

22 NOV: Rest

2007-11-22T11:37:00.000-05:00

Happy Birthday to me! I'm getting back up on the program tomorrow, I promise.

21 NOV: Soccer Game

2007-11-21T11:35:00.000-05:00

Final:

Athletics 7
Vigilant Warriors 1

i scored 2 goals, 1 assisted by alex the barbarian

20 NOV: Rest

2007-11-20T23:01:00.000-05:00

lazy today.

19 NOV: Soccer Game

2007-11-19T23:08:00.000-05:00

Final: GAME CANCELED

Athletics
Fire Department

18 NOV: "Filthy Fifties"

2007-11-18T22:59:00.000-05:00

17 NOV: "Michael" / Soccer Game

2007-11-17T01:34:00.000-05:00

AM: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

finished in: 22:37
previous PR - 19:55. I Think I'm spent from yesterday's Powerlifting Competition.

PM: Soccer Game
my 1st GiTMO MWR Soccer Game.

Final:
Athletics 1
Bremcore 0

I got on a team of all Jamaicans. We Played against another all Jamaican team. I was the only white boy out on the field tonight. I came in at the half after our goalie was carried off to the ER and a fight in the first half and two red cards left both teams short one player. They put me in center mid field and I played the whole 2nd half. I got tired towards the end and wanted a sub but they wouldn't let me come out. And I'm pretty sure i was being talked to and talked about alot but i couldn't hardly understand a single word anybody said the whole night. Haha. This is gonna take some getting used to.

16 NOV: Powerlifting Competition

2007-11-16T01:26:00.000-05:00

I just got back from the powerlifting competition at the gym down here in GiTMO. it was sort of like a CFT. three attempts at three lifts (back squat, deadlift, bench press) There were no weight classes. The scoring was based on a percent of the lifter's bodyweight. None of us GiTMO crossfitters won but id be surprised to see any of the winners take us on helen or fran or even one muscle-up. but I did break 2 of my PRs.

BS: 245 / 295(prev PR) / 315(PR)
DL: 315 / 345(prev PR) / 385(PR)
BP: 185 / 205(f) / 205(f)

i wouldve tried for 200 when i failed 205 but in the rules after attemting a weight, you can't try for lower than a previous weight.

15 NOV: Rest

2007-11-15T01:24:00.000-05:00

resting up... competition tomorrow.

14 NOV: Rest

2007-11-14T22:46:00.000-05:00

no linda today... resting up for a power lifting competition on friday.

13 NOV

2007-11-13T23:34:00.000-05:00

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

finished in: 11 min 31 sec

12 NOV

2007-11-12T22:04:00.000-05:00

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

completed: 13 sets, 20min 35 sec
regular pull-ups, and my hands are ripped open from today.

11 NOV: Rest

2007-11-11T23:08:00.000-05:00

REST DAY.

10 NOV

2007-11-10T22:17:00.000-05:00

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Subs: For rowing sub Sumo Deadlift High Pulls with 45 pounds
(10m = 1SDHP, 500m = 50SDHP)

100 SDHP
25 D/U
75 SDHP
50 D/U
50 SDHP
100 D/U

bring on the pain... 3 -2 -1 - GO!

finished in: 24:32
My double-unders sucked. I had no control of my hands and no coordination from the SDHPs.

09 NOV: Deadlifts / "Cindy"

2007-11-09T00:29:00.000-05:00

AM: Deadlift
3-3-3-3-3 reps.

warm up: 8 x 135; 3 x 185; 1 x 225
3 x 245 (parallel grip)
3 x 275 (parallel grip)
3 x 295 (parallel grip)
3 x 315 (mixed grip)
3 x 335 (mixed grip) WOO!!

PM: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

TODAY: 15 sets + 5 pull-ups
Prev PR: 16 sets in just over 20 min

08 NOV: Rest

2007-11-08T07:23:00.000-05:00

classic Coach Glassman quote:

"We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us can do way better than you can."

07 NOV: Back Squat

2007-11-07T22:28:00.000-05:00

Back Squat 1-1-1-1-1-1-1 reps

1. 225 x 1
2. 255 x 1
3. 275 x 1
4. 285 x 1
5. 295 x 1 (prev PR)
6. 315 (F)
7. 305 (F)
8. 305 x 1 (NEW PR)

06 NOV: Rest

2007-11-06T23:18:00.000-05:00

- its too bad there wasnt an AllisonNYC costume in yesterday's halloween picture.
Comment #298 - Posted by notw at November 5, 2007 04:29 PM

#298 notw: HA. Next year. I promise.
Comment #314 - Posted by AllisonNYC_22/5'2/115 at November 5, 2007 05:04 PM

...first contact with my future wife!!!

05 NOV: Running

2007-11-05T22:32:00.000-05:00

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:10
1:13
1:09
1:08

- that's weak sauce. no lights out at the track tonight. we had to run this outside the gym 200m out, 200m back. the turn-around slowed us down. im doing it again in the morning at the highschool.

04 NOV: "Nasty Girls"

2007-11-04T22:29:00.000-05:00

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

*subbed for bar muscle-ups, and 115 lb cleans
finished in: 11:51

I just finished uploading the "Nasty - GiTMO" WOD video that we made HERE. Let me know if the link is broken or if you have any problem downloading / viewing the video....

03 NOV: Rest

2007-11-03T15:21:00.000-04:00

classic Coach Glassman quote:

We've had gymnastics courses. I got a 70-year-old woman doing a fucking L on the parallel bars. Her toes should be pointed and I'm told you shouldn't be doing gymnastics in tennis shoes. So i send the appropriate fuck you back. I mean you don't understand what we're doing and why your sport's dying. The best of the purists get it.

02 NOV: "Isabel"

2007-11-02T22:40:00.000-04:00

For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.

finished in: 4 min 31 sec (75 lb.)
prev PR: 6 min 5 sec (65 lb.)

my snatch technique is getting better. today motivated me to dedicate an additional workout to completing my next 30-rep snatch attempt at 95 pounds and in even less time:

30 bar dips
30 strict pull-ups
30 push-ups
30 bar-hang leg raises
30 kipping pull-ups
30 wallballs

01 NOV: "Diane"

2007-11-01T23:00:00.000-04:00

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

finished in: 10:20
(prev pr: 11:25)

31 OCT: Front Squats

2007-10-31T07:56:00.001-04:00

Front Squat 5-5-5-5-5 reps

5 x 135
5 x 155
5 x 165
5 x 185
5 x 205
5 x 215 !
5 x 225 !!

30 OCT: Rest

2007-10-30T07:55:00.000-04:00

classic Coach Glassman quote:

"Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings."

29 OCT

2007-10-29T11:10:00.000-04:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

as r/x'd: 11 min + 4

... 20 min rest ...

ring pull-ups: 7 min + 4

28 OCT

2007-10-28T14:52:00.000-04:00

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

*ring dips, ring push-ups, assisted HSPU
finished in: 24:22

27 OCT: Cleans

2007-10-27T00:11:00.000-04:00

Clean 1-1-1-1-1-1-1-1-1-1 reps
Take each clean from the ground and catch in a squat.

1. 115
2. 135
3. 145
4. 155
5. 165
6. 175
7. 185
195 F (x3)
190 F
185 F

... DAMN! Okay, i give up.

26 OCT: "Michael"

2007-10-26T22:49:00.000-04:00

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

split BEs & SUs: 25, 25, 25, 25 / 30, 30, 20, 20 / 30, 20, 20, 30
finished in: 19:55 *New PR (prev- 21:31)

25 OCT: Rest

2007-10-25T17:40:00.000-04:00

No [...], I am still not all I should be, but I am focusing all my energies on this one thing: Forgetting the past and looking forward to what lies ahead,
I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven.

PHL 3:13-14

24 OCT: "Tabata Something Else"

2007-10-24T22:34:00.000-04:00

32 intervals (00:20 work / 00:10 rest):
8 pull-ups
8 push-ups
8 sit-ups
8 squats
NO rest b/t exercises.

3 - 2 - 1 - GO...
pull: 10 / 5 / 6 / 8 / 7 / 6 / 7 / 8 = 57
push: 10 / 15 / 10 / 8 / 7 / 5 / 4 / 5 =64
sit: 15 / 15 / 15 / 10 / 9 / 7 / 9 / 7 =87
squat: 20 / 20 / 20 / 20 / 20 / 20 / 20 / 20 =160

total = 368

23 OCT: PRT / "Lynne"

2007-10-23T00:56:00.000-04:00

AM: PRT
2 min of max push-up
2 min of max sit-up
1.5 mile run for time

65 / 77 / 09:00

PM: "LYNNE"
Five rounds for max reps of:
Body weight bench press
Pull-ups

BP (185 lb): 4 / 3 / 4 / 3 / 2
PU: 7 / 10 / 12 / 10 / 10

135 lb BP x 16, MU x 1 (sloppy)

22 OCT: REST

2007-10-22T00:55:00.000-04:00

rest day.

21 OCT

2007-10-21T00:31:00.000-04:00

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

finished in: 34:00

20 OCT: CFT

2007-10-20T22:02:00.000-04:00

CROSSFIT TOTAL:
(http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

as r/x'd:
bs - 295 *new PR
sp - 145
dl - 315

19 OCT

2007-10-19T22:08:00.000-04:00

10K

i got lazy today. no workout.

18 OCT: Rest

2007-10-18T20:33:00.000-04:00

Thrusters cause cancer.

Comment #136 - Posted by mikeman at October 17, 2007 06:04 AM

17 OCT: "Fran"

2007-10-17T22:45:00.000-04:00

Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

finished in: 6:28 *new PR
(Prev PR: 7:54, that's an 18% improvement)

16 OCT

2007-10-16T23:11:00.000-04:00

Run 10 K

Cable Beach to TK Housing (GTMO)
finished in: 56:35

15 OCT: "Helen"

2007-10-15T18:49:00.000-04:00

"Helen"
Three rounds for time:
Run 400 meters
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

(sub for 50 lb kettlebell)
finished in: 13:05
*new PR
(kb: 21, 15/6, 15/6)

14 OCT: "Mary"

2007-10-14T09:27:00.000-04:00

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

5 complete sets, then 5 push-ups, and 10 squats before time ran out.

13 OCT: Rest

2007-10-13T23:05:00.000-04:00

My lower back was lying next to me in the bed this morning telling me "we need to have a serious talk!"

Comment #103 - Posted by Raze at October 13, 2007 09:45 AM

12 OCT: "Murph"

2007-10-12T12:06:00.000-04:00

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

8 x [10/20/30] kipping
1 x [20/40/60] jumping

finished in: 52:04

11 OCT: "Linda"

2007-10-11T12:35:00.000-04:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

BW = 180
1.5 x BW = 270
.75 x BW = 135

actual lifts:
DL - 275
BP - 175
C - 135
finished in: 1 hour
we started @ 7pm and we were racing the clock before the gym closed @ 8pm

10 OCT

2007-10-10T22:46:00.000-04:00

i missed yesterday's...

Five rounds for time of:
50 Squats
100 Rope jumps

finished in: 10:58

i was shooting for sub 1o min. but ill take it. my airsquats are getting better. less resting b/t.

09 OCT: Rest

2007-10-09T16:27:00.000-04:00

classic Coach Glassman quote:

"The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen."

08 OCT

2007-10-08T15:00:00.000-04:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

we used the belt-chain w/ plates
wu: 2 x BW (183)
1 x 10 lb
1 x 45
1 x 25
1 x 35
1 x 45
1 x 50
0 x 55 ( f )
1 x 50
[finished WOD, start playing...]
1 x 45
3 x 40 (dumbell b/t ankles)
5 x BW (chest-to -bar)
2 x muscle-up (bar type)

07 OCT: "J.T."

2007-10-07T14:56:00.000-04:00

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

scaled down, 21-5-3
finished in: 13:53
weak sauce today, weak sauce.

06 OCT: Rest

2007-10-06T22:06:00.000-04:00

Lance Armstrong: Hey, aren't you Peter La Fleur?

Peter La Fleur: Lance Armstrong!

Lance: Ya, that's me. But I'm a big fan of yours.

Peter: Really?

Lance: Ya, I've been watching the dodgeball tournament on the Ocho. ESPN 8. I just can't get enough of it. Good luck in the tournament. I'm really pulling for you against those jerks from Globo Gym. I think you better hurry up or you're gonna be late.

Peter: Uh, actually I decided to quit... Lance.

Lance: Quit? You know, once I was thinking of quitting when I was diagnosed with brain, lung and testicular cancer all at the same time. But with the love and support of my friends and family, I got back on the bike and won the Tour de France five times in a row. But I'm sure you have a good reason to quit. So what are you dying of that's keeping you from the finals?

Peter: Right now it feels a little bit like... shame.

Lance: Well, I guess if a person never quit when the going got tough, they wouldn't anything to regret for the rest of their life. Well good luck to you Peter. I'm sure this decision won't haunt you forever.

05 OCT

2007-10-05T02:24:00.000-04:00

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

finished in: 32:05
only one L p/u, all the rest kipping, very last p/u strict.

04 OCT: Back Squats

2007-10-04T23:25:00.000-04:00

Back Squat 3-3-3-3-3-3 reps

225 x 3
245 x 3
275 x 1, (F x 1)
225 x 3
245 x 3
255 x 3
275 x 2, (F x 1)

03 OCT

2007-10-03T11:19:00.000-04:00

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

i didn't get to this one... i got recalled into work today. not happy.

02 OCT: Rest

2007-10-02T22:40:00.000-04:00

CrossFit Philly won Best Gym in Philadalphia on My Fox Philly Hot List "best of" competition. They beat out all the commercial gyms in the city. Of course! Way to go guys.