Thursday, February 25, 2010

Hit me up on FaceBook

http://www.facebook.com/profile.php?ref=profile&id=1542460608

Monkey Grip

3 RFT

5 Rope Climb 15 ft.
50 Double Unders
25 Wall Ball

My time-15:26

Still not able to consistently get the rope locked between feet. Luckly upper body and grip keep me from totally sucking ass. All of our jump ropes have broken and we are left with a weighted rope that wooped me literally, have the welts to prove it. Wall ball with a sand filled basketball isn't quite as forgiving as a dyna max or slam ball, but it works. Kept moving, and pushed through it. Happy to start the day off with that bad boy, whats next????

To Finish Fast

For Completion

3 rounds
8  Jumping Back Squats 105# with 20# chains
2 min AirDyne 20 calorie minimum
3minute rest
3 rounds
8 Split Legs 120# Sandbag
2 min Row 40 calorie minimum
3minute rest
3 rounds
10 Burpee Pull ups
1 min FLR w/ rings and 20in box

This was an awesome WOD. Def. one for those who want to push themselves, and are into some serious lactic acid build up. Was glad to have TG and RH there to keep me moving and pushing. Anything with sandbags are my new favorite. They just don't bullshit you, either you can or can't. Came into it with my legs a little jacked from the heavy back squats with Dave and the air squates with Nick. This was just the icing on the cake.

Monday, February 22, 2010

Linda aka Three bars of DEATH!!!!!!!

"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 body weight @ 270#
Bench Press body weight @ 180#
Clean .75 body weight @ 135#

My time-15:48

Killed it. Deadlift was tough, but no bar staring or bullshitting. Picked up the weight, dropped it, and picked that bar up right away. Bench press was unbroken every set. Next time I will up the weight on the bench. And the cleans actually felt really light since we've been hitting so many heavy cleans at cf daytona these past few weeks. Charged right through that shit, and was able to walk the line of intensity. All this hard work shows up when challenged and it feels good. Love it. WOD it like you stole it!!!!!!!!!!!!!!!!!!

Sand is for Dummies

5 rft or 10 min. which ever comes first.
2 muscle up
4 sandbag get ups 120#
8 GHD sit ups

My time-10:28

Time ran out but I just finished it cause it was a fun WOD. Love these sand bags. There is no give to them you have to have the strength to play with them at all. Know if I di it again I will finish in time. My kind of work!!!!
http://www.facebook.com/video/video.php?v=522908003079&ref=mf

4x400

4x400 meter sprints
3 min rest between runs

My #s- :52-:57-:52-:59

Felt great. Ran with RH and Levi. Helped push me hard. First three rounds was on RH's heels till the end and sprinted right up to him. Helps me to stalk someone. On round four I was able to push all out and take the heat solo. Like this one.



Saturday, February 13, 2010

Tabata Your F*%#ing Mom

Tabata Mash-up          

Kettlebell  Swings 53lb= 87

Ring Dips= 59

Push Press 30lb= 70

Push Ups= 52

Damn this taxed my tricepts. Really felt it when I went to the P.Press and P. ups. They really sucked, especially when those are normally strong moves for me. No rest in between movements, didn't realize there was a 1 min perscribed rest in between each. Better that I  just went balls out. Post WOD did 100 abmat sit ups and several minutes of planks. Was good work all in all. Wish I'd had the initiative to have done some heavy lifting in the a.m. Slept like shit and took a 3 hr nap after lunch. Screw it, I needed the rest. Rest day tomorrow, and then hard work all next week. Gonna bring it crazy. Diet has been locked down for the most part, normally very easy to keep it clean here at work, but its Kellers last day here so they bought Cheesecake and Keylime pie. Fuck it right,one piece won't kill me. Try to keep it to that one.

Did Work

Worked up to 1 rep max C/J

215# twice. No PR (225). Lack of intensity. Was at box alone, except for my dog, who just stared at me while I cursed and yelled while I failed with 225 three times. Fuck it. Not my day to hit it. Then.

3-3-3-3-3-3-3 Weighted pull-ups @ 50#.
&
21/21 GHD sit-ups/ Double unders 3 rounds

Taught the 4, 5, 6, pm classes. Went well, but a little crowded for the programing. Nick is fresh of his Oly cert and was more than happy to help out and put the classes through a proper Bergner Warm-up. Went over some simple things to always remember when lifting overhead. Was fun to have another coach with me, and to have the box all to ourselves after all the classes were over. Sara stuck around to watch how its really done.

3 rft
500 mtr row
135# c/j x 12
95# thrusters x 15

My time-15:30

Felt good, love hitting WODs with Nick. He keeps me hungry and on my toes. Sara was impressed. Not a lot of new crossfitters see people go into the black. A very productive day. Did work, worked, and loved all of it.

Thursday, February 11, 2010

Wednesday, February 10, 2010

Day 1 WOD 2..... A.K.A... PAIN!!!!!!!

3-2-1-GO!!!!!!!

2010 Garage Games

Day 1

WOD 1 @ 9am
7k “ish”  Trail Run-31:14 (34th place)

WOD 2 @ 11am
AMRAP

Adv Men: 15 Mins, 10 – 2 pood KB, 45FT, 10 – 20# WB-160 reps (37th place)

WOD 3 @ 2:45pm
Sandbag Carry

120# up a hill, 10 cleans, run it down the hill, drop it and dead-lift 315# 20 times-9:16 (40th place)


Day 2
 
WOD 11am
Overhead and Run
10 – 135# ground to overhead anyhow, 20 sit-ups, 600M run; 10- 2 Pood KB Swings, 20 burpees, 600M run; then do it all again.-22:28 (38th place)
 
I finished 38th out of 55 in the advanced division. Most challenging and amazing weekend ever. Loved every painful moment of it, even more than I thought I would. Felt great that I didn't crumple under the pressure to preform. This was a good taste of what sectionlas will be like. Now I have several weeks to get to that pinacle of my ability. Wish I had more time to prepare, but can't wait for it to come all at the same time. I have fallen in love with CF even more than before, if thats possible. My CF Daytona family has really become a solid rock in my life. They never make me feel out of place, or doubt my ability. They build me up, push me, and give me a shoulder to lean on when its hard to keep going. I feel very strongly about the people I train with and want them to know how much it means to me that they are there for me, and that they allow me to be a part of their lives. Thank you all, the members, my fellow athletes and trainers. I know have a family here in my new home Crossfit Daytona.



We are Crossfit. It will change your life if you let it.

•In a sense, CrossFit is a gift. It's a gift we've all been given by someone, a friend, a family member, someone you run into in the grocery store. It's a gift we need to pass on. It's the desire to pass on this gift that has me seeking affiliation.


•I have trouble remembering the person that I was prior to that as it [CrossFit] has changed my life and who I am so profoundly. Over the past 3+ years I have had the pleasure of sharing my love of CrossFit with literally hundreds of people.

•It's not even just our own CrossFit box. It's a chance for us to promote change and growth in each other. It's a chance for us to share our knowledge and passion with others, and give back to the community we grew up in and have grown to love. We thank you for giving us that chance.

Tuesday, February 9, 2010

Seafood Salad

1/2 lb sea scallops
1/4 lb prawns
1/5 lb flounder
Organic baby spinach
Organic romain lettuce
red onion
grape tomatoes
1/2 apple
2 tbl sp walnuts
2 tbl sp almonds
sea salt & fresh cracked pepper (to taste)
Old Bay seasoning
Lemon sliced in half

Slice flounder into 1 in. slices and set aside. Season scallops and cleaned prawns lightly with bay seasoning, salt/pepp and a splash of olive oil. Heat large skillet to med/hi and let heat. Prepare salad. 4 chopped romain lettuce leaves, over a bed of spinach. Diced red onion, apple, and tomatoes only cut in halves. Toaste nuts with a dash of olive oil in small skillet, med heat. The large skillet should be hot by now. Quickly spray some nonstick oil or a splash of oil on the skillet and add the scallops and prawns. Once in pan don't touch and allow to cook on what ever side they land for no more than 2 min. Meanwhile throw the sliced fish into the same container as the other seafood was in and slide around to lightly season. Flip scallops and prawns. One more minute cooking and take out scallops. Add fish and toss the fish and prawns togther cooking for no more than 4 min. Take 1/2 lemon squeeze of salad and drizzle olive oil over salad, top with sea food, and nuts. Salt and pepper to tast an squeeze the other half of lemon over everything. Done, serve while still warm. Yum Scrum....

Thursday, February 4, 2010

Not my words, but definity my emotions and beliefs.....

I am a world class coach. I See to it that you master those movements life requires. I use squats, deadlifts, pushes, presses, and pulls in many different combinations. I train your heart and lungs to run, jump, row, bike, and swim hard and fast. I train your muscles to lift large loads over long distances quickly. I train your mind to see challenges as opportunities for improvement and train your spirit to push through the quit. I will give you the feedback you need to make the most of your potential. My tools are a whiteboard and a stopwatch. I say 3-2-1-Go

Work out Mix tape

Coming to my classes with some new off the hook hip-hop mix. Hope Heavy Metal Fitness is ready to get a little Ghetto.........

Monday, February 1, 2010

Drop Kick Murphy

For Reps:
10 min HSPU=36
5 min Squats=174
2 min Pull-ups=59
1 min Push-ups=50

Total-319

Very happy with the effort. HSPU have come so far in just one month. Sucked it up with the squats and did them Tabata style. Wanted 60 for my pull ups and 60 for my push ups. But kicked it till muscle failure and that's all I can ask for.

Just Plain Old Fun?

5 rft:
155lb clean & jerk x 5
muscle-ups x 5
400 mtr run

My time-19:06

Par 20 min. happy with that. Wish my wrists were healed so I could've made those thrusters as Rx. But C/J was a good sub. Was able to make the run a run and not a weak shuffle. I have to pass that pain threshold mentally. Make myself just fucking RUN........ This was the WOD#1 of the day.