takin er easy-ish

third day on-
came to class late so only did the wod-
1 minute on 30 sec rest between each movement
Ball Slam
Tire Flip
Box Jumps
KB 2 pood
Sled Push
Pull Ups
Burpees
10m shuttle sprints
this wod was originally written as a 2 rounder- no one in the class was interested in going through the cycle a second time and Kyle could tell it was kicking everyones ass. Had it not been my third day i could def do a second round, but maybe have to game it a bit on the first round. pretty freakin hard, i think kyle should do it someday. :)

me and joc are the same...

worked clean technique with 95#
felt pretty good, gotta work the 3rd pull to the ball not just drop under it and let it fall on me.

DWOD
8rds
100m sprint
8 KB 2 pood
5 pullups

me-8:50
joc- 8:50... with a 1.5 pood :)

its good to be back?

SWOD
Back squat
135x10
225x5
315x3x3
yikes i was super weak on backsquats today. Ive really gotta get my stance, air, and knees all working together correctly.

DWOD
5rds
10 rack thrusters 135#
2 40" box jumps

me-7:27
this was hard, the thrusters were freaking hard on my shoulders...

rest day x2

second day off in a row. my knee is still acting weird so i thought i would give it one more day.

an interview with a crossfit champ

CFWSC vs. CFLG King of the Hill challenge

I am the true Altered Beast. Just like in this game I started as  a regular muscle guy and now I am all out beast mode.
WOD 1
amrap 10mins
1 PC 155#
3 Hang squat cleans
2 jerk
25 yd sprint

I think total we got 41 rounds.

WOD 2
Deadlift max in 20 ish minutes
485 like it was nothing
525 waaaayyyy faster than 520 was a few months ago. I bet I coulda got 535 or so but I was really stoked in this since I havent really done deads all that much lately.
WOD 3
80, 60, 40
Snatch 115#
pullups
7:something

The crossfit King of the Hill challenge. What a great day at the box. Vero, Joc, Daniel and myself took every event. The girls totally rocked and me and Daniel were really solid. Im pretty beat after the whole day but really it was only 2 real WODs and I do double days enough that they dont kill me all that much. Plus in team workouts it is so much easier cuz you get small breaks while youre working.

Rest day. Ramp up for the comp tomorrow

reaching and surpassing goals....and sam :)

Did my first muscle up in about 4 months today. it hurt my wrist a bit but at least the muscle memory is still there.

Fight Gone Bad:
379

Holy smokes thats 48 points higher than a few months ago and more than "the master". Watch out Haynes... you are next.
Also, I had a 350 plus on FGB as one of my goals a while back and I f-ing crushed it!

linda-ish wod

SWOD
10x2 Backsquat 255# 30 seconds rest, focus on speed outta the hole.
felt good, some better than others, if i go too fast i go onto my toes.


DWOD
10, 9, 8l, 7, 6, 5, 4, 3, 2, 1
Power clean 160#(linda weight)
Pullups
me- 11:04

it was hard to cycle the cleans fast cuz my wrist and cuz i havent done clean much. felt ok tho. good wod!

double dose of rest days

Rachel's bday today. I'm taking it off to get stuff done around the house and for school. This pic is how I feel anyway :)

rest day

i really do like these, my legs were hurting after that wod and sprints yesterday.

swing that 2 pood

SWOD Split jerk
worked up to 225x2
pussed out on 275, wrist felt ok for single reps.

DWOD
21, 18, 15, 12, 9, 6, 3
KB 2pood
box jump 24"
7, 6, 5, 4, 3, 2, 1
C2B pullups

me-10:32
Box jumps really winded me. I was trying to get full extension with my hips and that really makes my cycle time slower and more difficult on my lungs.

also ran some 40yd sprints with Kyle.
most were in the 5.20-5.40 range with the fastest being 4.92.
gotta work those starts. explode!

hmmmm... well you be the judge

same wod as Thursday but for sure 5 rounds.
On 5 hours of sleep.
4 rds: 7:13
5 rds: 9:15

probably miscounted last time but that means I went faster this time... hmmm... i guess.

you better keep movin...

Swod
7x5
Backsquat 135 155 185 225 275 305 305
Farmer walk uneven weight 72 and 88 alt hands
Dwod
5 rds
5 pc 155
5 burp box jump 30inch
200m run
Me 10:58

Rest day for me. I love these.

light weight!

SWOD
20" Box step JFO style
5x5each leg
45x5
95x5
115x5
125x5
125x5
Jfo has us do them a little different than in the past. This time there is much more balance involved plus i really tried to not push off with my bottom foot but really concentrate on driving through my heel.

DWOD
5rds
7 deadlift 225#
100m med ball run 20#
12 wall ball 20#
12 supine ring pull ups
me-7:20
I really smoked this wod. IDK what was up but i just blazed it. 225 is obvies too light but I didnt say anything so I could just sprint the whole WOD. There was some question if I did 4 or 5 rounds but I am about 90% sure i did all 5.

faster faster faster

SWOD
OHS 5x3
95x5
135x3
155x3
175x3
205x3 wrist felt ok ish but i knew it was time to stop

DWOD
3rds w/135#
5 DL
5 PC
5 PP
10 pullups
15 Box Jumps 20"

me- 3:27

loved it. it feels good to finally be able to just go at 100%!

crossfit = necromongers?

every necromonger living today...is a convert.

is this not true of crossfit as well?

rest day

Rest day. Needed one anyway but have to teach at both schools plus a meeting after school sealed the deal.
meeting canceled but weather was crazy. I might take 2moro off as well. Sometimes you just need to not do CF to remember why you want to do CF at all.

double day... maybe a mistake

swod 7x1 strict press
135x4
155x1
185x1
205x1
225xmiss
um I was tired after that...

dwod
10 8 6 4 2
Deadlift 295
Burpree
100m run
my time: 6:02

then, about an hour later
dwod #2
21, 15, 9
Bench press 195#
ring dip

my time: 10:something

freakin terrible. Dont take this the wrong way but sometimes I really do think that cf makes me weaker in certain areas. of course this was my second wod of the day, and I am tired from yesterday and blah blah blah, but I shouldnt be failing with 195# on bench.... ever. I'll get over it.

joshua

Sunday Hero WOD
Joshua
5rds
400m run
30 GHD
15 Deadlift 250#

27:20


Um... ouch. That's a whole lotta GHD's. I basically felt like I was on those the whole time. Some of the runs were pretty slow as well.

rest day

going to the Le Mans at Laguna Seca!

I'm a beast?

WOD
21, 15, 9 rack thruster 105#
12, 9, 6 KB 88#
400m, 200m, 100m run

7:17

Sam was very impressed, I felt like the fact that they were rack thrusters changed the wod considerably as in it was easier.

king kong or"how i hurt my wrist"

thanks to cliff for making this video

paleo!

Someone who has known me for a long time might tell you I have always been in shape, always worked out. This is both true and false. As a kid I did junior guards and school sports… basically my mom is psycho about outdoor activities and I was forced to do any and every sport for most of my life. I started weightlifting in high school and essentially never stopped for the following 12 years. However, progress in a bodybuilding program can be very slow going, in fact most of it is no going without outside help.

So, yes, I was what people see as in shape. When Sam started training CF West Santa Cruz in Gold’s I thought it was great… for other people. I’m a big strong guy, what do I need with cardio? I bench 405#, can you? No, then I’m a beast, you are not. At this point I felt that my strength was in direct correlation to my weight. I could only be strong if I was heavy. I weighed 230# and I was starting to see that I could not shake this new fat deposit around my waist… but I was strong, like stronger than most of the guys at Gold’s strong. Here is where Sam and Crossfit methodology come into the story, not Paleo though. I train CF for 3-4 months and as long as the WOD has a heavy lift and is possibly 2-5 minutes I can smash it. Anything out of those time domains I’m lost. Stopping, dragging, breathing so hard you think I might pass out etc…

I commit full force to a CF only plan in November, give it a couple of months and start getting pissed at Sam! I’ve gained 5 pounds, my wind is not improving in any dramatic way and I kinda look the same as when I started. I’ve made improvements in my numbers, totals, and lifts but I don’t feel right, I feel the same, I feel like I look the same. Sam and I go back and forth about this and Sam keeps saying diet. I’m like look bro I eat ok, I’ve never dieted and I’m one of the strongest guys you know. Sam says great but if you want your wind to improve it is gonna be in the kitchen.

In the beginning of March, Sam posted about Forging Elite Community, I didn’t appear in any of the pics but a picture of my do not eat list was put up from me finally giving in and deciding to try. I cry a little to Sam about me being fat and him calling me out on it, he deflects with some BS about everyone learning from me and I start an un-strict paleo diet. I cease grains, starches, corn, popcorn etc.. I cheat on sauces and occasional little things but I’m pretty good. If you all could have seen what we saw it was crazy. I lost 10 pounds in a month, Joc asked if I was eating at all and being safe about it, I said yeah I eat all the time, I’ll eat 2 bananas with almond butter and honey at 10 o’clock at night and I’m still losing weight. Everyone sees it. I have more energy, and the most noticeable change is that even if I don’t eat I don’t get angry, no more crazy blood sugar swings! Also, if I can’t eat for a while and I finally do I don’t get in that old food coma state where you are sooooo tired after eating. Nothing, I mean nothing has been so overwhelmingly changing across my whole day. It makes my life easier, even being the “guy on a special diet” is easy. Gimme meat, gimme veggies, no potato salad doesn’t work, gimme meat!

Fast-forward 6 months and I’m down 20#s to 210. I have wind, I can do any workout regardless of time domain. Heck I just did Eva, which took me 48+ minutes, and I WANTED to do it. It wasn’t easy but I knew I could do it, got though it and I know I can do any WOD thrown at me. Strength wise all my lifts have gone up, basically I am the alpha and omega!

THIS IS THE WAY I WILL BE EATING FOR THE REST OF MY LIFE.

my cf blog

Ok you all, here is the first installment of my crossfit blog. It very well may evolve into more of a dumping ground for other information as well.

yesterdays SWOD-
OHS
95x5
135x3
165x3
185x3 my wrist really was feeling compromised by this last set so I called it off afterwards.

DWOD
AMRAP 15 mins
5 rack jerk 185#
10 push ups
15 back ext.

9 rounds completed