April 10, 2018

Pulled one from the archives today AND....actually beat my (our) previous times

Jenny

Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

This was a good one for us today despite the squats from yesterday.  The light weight helped me with mobility and to clear remaining soreness and lactic acid.  

I had previously done 5 rounds + 20 OHS but today I managed 5+20+15.  Alan crushed, Rusty crushed, Kyle subbed an exercise and crushed, Brock, Will E, Miles and Wade all crushed it with an outstanding effort.  Great way to start the day!

April 9, 2018

Happy Birthday Jimmy Levine!

Loredo

24 Air Squats

24 Pushups

24 Walking Lunge

Run 400m (200 forward/200 backwards)

x6 

Jimmy requested no weights and a helium filled vest.  The best I could do was this old balloon left over from my Dad's 80th Bday.  I tied it around his wrist.

This one was harder than it appeared.  Took me 21:39 and the rest were right behind me.  Somehow I seem to be pretty fast at running backwards downhill which gave me a slight edge over Trevor.  Who knew...

I also had to get on Jimmy about the speed at which he was doing his squats and the depth.  Jody captured this moment nicely with a GIF

April 5, 2018

From Comptrain Masters this morning

3 “Giant Sets”:

16 Front Rack Reverse Lunges @ 35% of 1RM FS

 <https://www.youtube.com/watch?v=mZgPVWVnLY4>18 Kettlebell Swings

20 Weighted AbMat Sit-Ups

Rest 2:00 between sets.

In a “giant set”, we are looking to complete the entire set in a continuous flow, with as little rest between as possible. This is not “for time”, nor an intensity where we loose the integrity to our technique, but we are moving with a purpose. Considering all three movements as, “one giant set”. Rest 2:00 between rounds.

On the front rack reverse lunges, we are stepping back into the lunge, and then standing by coming forward. This is more forgiving on the patellar tendon (versus a step-forward to start lunge), and recruits more of the posterior chain.. what we want in this movement.

On the kettlebell swings, choose as heavy of a load as possible without losing integrity of technique, or needing to break the 18 reps. We can build over the course of the three sets.

On the weighted abmat sit-ups, same theme as the swings. Heavy as possible, but without having to break up the 20 repetitions.

Part B

3 “Giant Sets”:

Max Effort L-Sit on Parallettes (or on dumbbells)

20 Hip Extensions
Rest 2:00 between sets.

If we do not have access to a GHD for hip extensions, complete 20 banded good mornings. On the L-Sit, we are looking for max time held in the position. Modify by bending the knees more to find a difficulty where we can hold the position for at least 10 seconds.

Not for score, but for quality.

April 3, 4, 2018

April 3, 2018

2 Man Teams

Each partner is responsible for completing 200 Pushups and 200 Situps

Other partner rides Assault Bike for Calories while his partner does pushups and situps

Only one man riding bike or doing push/sit at a time

Break it up any way you want

Winner determined by # of calories - time

Goal- finish fast and get a lot of calories on bike

April 4, 2018

Run 5k

if injured, row 5000 m

April 2, 2018

Will Hunt's Birthday celebration today.  For the last 9 years, we have done the same workout on his birthday and it has become a tradition.

Murph

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

I am thankful today for our 40+ years of friendship, 9+ years of workouts and this incredible group of super solid, positive people who surround us.

March 13, 2018

No excuses, just busy.  The daily blog returns after a layoff.  Sorry to the daily readers, but there is nothing wrong.  Thanks for your emails.

The CrossFit Open has been going on the last 3 weeks and it always throws me for a loop in training.  I want to do my best which usually requires a little rest and also a retest of each workout.  My schedule has been to watch the announcement on Thursday and then try it around 4 pm on Friday after sleeping in.  I will get more rest on Saturday and Sunday, sleep in on Monday and then try again at 5 pm.  Then Tuesday is usually some sort of skill work, hoping to outsmart Dave Castro and be a little ahead in some movement that I expect on the next workout.  So far, I have not outsmarted anyone.

Wednesday is track work and Thursday is more skill based and movement based stuff.

I actually think that my training goes down hill during the Open, but I do feel rested.

Today

Front Squat 5-4-3-2-1

then

10 Thrusters @ 95

10 Pullups

10 Row Calories

x 3

then 

Core Circle Jerk

We all get in a circle and each of us calls out a core exercise and reps.  We went around once.  9 guys here today

I hope the Open is going well for everyone, if you are in it.  

February 26, 2018

My forecast for my score of 340 in the CrossFit Games Open 2018 was fairly accurate.  While I was proud of a respectable score, I figured that it would slip down the board and be lucky to be in the top 100 of Men 45-49.  There are some real athletes competing in this event and because it is a Worldwide event, you encounter athletes like 2 time Olypian Sion Brinn who is currently in 3rd place.

All this is to say that my first attempt is not going to be good enough so I am going to try it again tonight at 6 pm and hope for a higher score.

This morning:

Row 2000

100 Pushups

100 situps

50 Mtn Climbers

25 Dips

February 23, 2018

Today we did the 2018 CrossFit Games 18.1 Open workout.

The workout is:

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell/Women 35-lb

Since I let our official affiliate go last year because my gym is a not for profit endeavor, I have to go to an official affiliate and be judged by someone who has passed the Judges course.  This week I chose 3 Bridges CrossFit.  Great people there and my good friend Trevor as well.

I was in a heat with Trevor and Hilary Gerrish who is a regional level women's competitor.  I read the Comptrain Masters tips an decided to try to go unbroken on the T2B and Dumbbells.  I would take any needed rest on the rower while pulling slower and minimize transitions. 

I did pretty well, however there may be more in the tank.

I finished with 340 reps which is 10 full rounds + 8 T2b + 10 Dumbbells + 2 Calories.  The top score in the mens division is 449 which is insane.  Women are proving to be human with Davidsdottir posting a 413.  My score has me at 12th place Worldwide in 45-49...BUT IT IS STILL VERY EARLY.  I expect my score to continue to slip down the board another 50-60 places.  At that point I will decide if I want to retest on Monday or Sunday.

I think I can do a little better but I do not expect to get a full round better.  However, the way that this competition works is that 1-2 reps can mean 30-40 places on the worldwide board.  To move to the next stage of competition, I have to be top 200 after 5 workouts.  We will see how it goes.  There is no way to forecast when you have no idea what the next workout will be.

Good fun.  I really like the competition and I am glad I am doing it for real this year.

At my garage, the guys did it unofficially yesterday and were getting scores of 8 and 9 rounds.

February 22, 23, 2018

The 2018 CrossFit Games Open is here.  Sam Briggs and Kristin Holte battled it out last night as the workout was announced.  After an early lead, Holte was passed by Briggs who ultimately crushed this workout. 

The workout is:

Open 18.1
AMRAP 20:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks
14/12 Calorie Row

As I watched the elite women do this workout, I noticed that Briggs came out at a more measured pace.  This strategy worked well for her because she could hold this pace throughout the entire workout. 

I like the 20 minute time but I really dont know what to expect.  I will do this workout at an affiliate this afternoon at 3:30.

Yesterday we simply scheduled some movements to get us mobile but kept it light.

30 calories on Assault Bike

2 min rest

20  Bar facing burpees

2 min rest

10 Thruster

10 pullups

2 min rest

5 Ring MU

2 min rest

5 Bar MU

Good luck to everyone in the Open

February 21, 2018

Need something to listen to?  This week's episode of Joe Rogan Experience has one of my favorite interviews of all time.  David Goggins.  Dont know who he is?  LISTEN to this podcast. 

Need some motivation?  LISTEN to this podcast.

Feeling sorry for yourself? LISTEN to this podcast.

Waiting for someone to come help you?  LISTEN to this podcast.

Going for a run and need something to listen to?  LISTEN to this podcast.

Here it is on iTunes

Here it is on YouTube (Click here if video doesnt display)

I think that my calf has finally healed so I scheduled the Hinshaw workout for our running Wednesday.  Of course, after listening to Goggins, I think I could run 205 miles on a torn calf muscle. 

Today

Run 30 minutes fairly easy

Then

100 @ :22

rest 2 min

150 @ :33

rest 2 min

200 @ 44

Rest 2 min

200 @ 44

Finished

February 20, 2018

Monday

Deck of Cards on a rainy day with Cossack Squats, Pushups, Burpees, and Situps.  Jokers = 800 and 400 m runs

Tuesday

"IRON LUNG"

3 Rounds of AMRAP 4:00, Rest 4:00

“Iron Lung” Part #1
AMRAP 4:
27 Calorie Row, 27 Wallballs (20/14), 27 CTB Pull-Ups

Rest 4:00

“Iron Lung” Part #2
AMRAP 4:
21 Calorie Row, 21 Wallballs (20/14), 21 TTB

Rest 4:00

“Iron Lung” Part #3
AMRAP 4:
15 Calorie Row, 15 Wallballs (20/14), 15 Pull-Ups

February 14,15, 2018

Valentines Day

This was a great way to start a Wednesday

Today

Crossfit Games 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Well, this one did not go as well as expected.  In 2015 I completed 5 full rounds + 12 Toes to Bar.  I really did expect to do better than last time.  Oh well...Ill keep trying

February 13, 2018

Today we went deep into the pain cave with two short workouts that will test anyone's resolve.

1.  100 Burpees for time

I finished this in 4:28.  My best ever is 4:26 so I am feeling really good right now.

2.  100 Calories on Assault Bike for time

Justin crushed it at 4:30 while the rest of us finished between 5:30 and 9 minutes

These workouts are tough but necessary.  They provide a max effort stimulus that also is a benchmark for fitness. 

Try it and post your scores.  Standards- clap overhead, jump high enough to get off the ground, hips extended, sternum touches ground.

February 12, 2018

After a weekend of rest and wrestling, we got back to it this morning.  I felt pretty good after spending some time following a Julia Jarvis Yoga class online.  In doing so, I realized that i am super tight in certain areas that my current stretching/mobility protocol has not been hitting.

Today

"OPEN TEST"

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

I made it to the snatches in plenty of time to get some but probably not all of them.  I had high hopes to make it to the Muscle Ups, but moved too slow on the T2B and C2B pullups.  I tried a snatch or two but failed on both and settled with 280 reps. 

February 9, 2018

Warm up

Push Press 5-4-3-2-1

"WATERWORKS"

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Presses (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

February 6,7,8, 2018

Feb 6

2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Feb 7

Assault Bike Assault

I kept the fast pace over 25 mph on first part, over 29 mph on 2nd and over 31 mph on third.  Make it more fun by penalizing lack of performance on the final 60 second sprint .  If it drops below 31 = 10 burpees, below 30 = 20 burpees and continue adding burpees for every mile an hour. 

Feb 8

Warm up with the Kettlebells then

5 kb swing at 53

5 pullups

5 walkout to spiderman reach

slow

then

do another round with a 70 lb kettlebell

Jump rope 3 min

Back to running today

21 Kb swings

21 pullups

Run 400

15 kb swings

15 pullups

Run 800

9 kb swings

9 pullups

Run 400

February 5, 2018

Happy Birthday to KIM RAY!!

This guy is an absolute inspiration to us all.  Kim turns 57 tomorrow and you would never know it.  He is fast, strong and has an amazing attitude.  Kim was the 2nd or 3rd person to join this group and has been a leader by example since the first day he ever showed up.  Young guys come to the group and think they are going to drop him but they get hammered into the ground and cry. 

Kim is what we all aspire to be.  A quiet leader who lives by a strict moral code.  Competitive but friendly, he will never let anyone win.  If you do beat him on occasion, believe me...you earned it.  Born with genetically weak ankles, Kim has overcome sprain after sprain to go as hard as anyone 1/3 his age.

Happy Birthday Kim!

Today

3:00 Light Bike
5-3-1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
4 Step Up, Step Downs to Box
4 Calorie Bike
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Bike
5 Power Cleans

"COME CLEAN"

“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (185/135)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (205/145)

January 29, 30, 2018

Monday

Warm up

Breathing

Crossover Symetry

then

Thruster

5-4-3-2-1

Work to 1rm

then

21-15-9

Wall Ball

Pullup

Thruster

Box Jump

Kettlebell Swing @53

Tuesday

Light day

Breathing

Warmup

Crossover Symetry

then

3 Position Clean (Pockets, Knees, Floor)

x 5   50% -70% of 1 rm clean

then

15 Hang Cleans @115

15 Bar facing Burpee with a 2 foot take off

x 3

January 24, 2018

As I am getting over another calf injury, we spent the morning at the garage doing some conditioning work in place of running.

Thanks to Chris HInshaw at Aerobic Capacity for this free workout of the day.  See more at www.aerobiccapacity.com