Isabel

"Isabel"

30 Snatches for time at 135 lbs

Time: 4:52 rx

Cindy

"Cindy"

As many rounds as possible in 20 minutes
5 pull ups
10 pushups
15 squats

Rounds: 18 while wearing a 20 lb vest

I was going for 20 rounds, but my sqauts started to die off around 10 minutes.

Grace

Grace tonight. I was challenged to get under 3 minutes.

"Grace"
For Time:
30 clean and jerks at 135 lbs

Time: 2:46

This is almost 30 seconds faster than back in September. Nice!

Deadlifts, box jumps, sit-ups

Despite a head cold, I hammered out the wod tonight

3 rounds for time:
15 deadlifts at 225 lbs
30 box jumps
21 sit-ups

Time: 11:59

This was terribly slow. I blame it on my cold. There were times when I was light headed and just plain exhausted.

Single Power Snatch

Tonight's wod

Single Power Snatch
1, 1, 1, 1, 1, 1, 1

Weight: 145, 145, 150, 155, 160, 165(f)

My old PR was 160. I attempted 165, but had to slightly press it out, so we called it a failed lift.

Poke

CFC hero wod

"Poke"
9 rounds for time
4 hspu
6 toes to bar
4 muscle ups
8 kb swings, 1.5 pood

Time: 18:52 rx

The rx actually included a mix of brand ring muscle ups

Amanda

"Amanda"
For time:
9, 7, 5
Muscle Ups
Squat snatch, 135 lbs

Time: 12:27 rx

This was my first attemPt at rx. Last time, I did bar muslcle ups and used 115 lbs.

Cleans, toes to bar, burpees

I was excited for tonight's wod, and it lived up to it.

15,10,5 For time of;
Clean
Toes to bar
Burpees

Time: 7:50 rx

Dead lifts and double unders

Tonight

5 Rounds for time of;
7 Deadlifts 315 lbs
21 Double unders

time: 7:16 at 275 lbs.

Had to scale this one.

Presses and pull ups

Yesterday's

5 Rounds for time of;
1 Press
3 L-pull ups
1 Press
5 Strict pull ups
1 Press
7 Kipping pull ups

Time: 9:35 at 135 lbs

5x3 back squats

monday started heavy

Back Squat:
3-3-3-3-3

Weight: 245, 260, 265, 270, 275(PR)

It is about time I pr'ed in back sqauts

Chin ups, burpees, and toes to bar

Single Clean and Jerk

About a month ago, we did single clean and jerk. Looks like I am progressing. The Workout:

Clean and Jerk:

1, 1, 1, 1, 1, 1, 1

weight: 195, 205, 225, 230 (pr), 230, 235 (f), 185

My 2010 goal was to clean 225lbs. I cleaned 235 lbs last night, but failed on the jerk.

Afterward, we did dead hang pullups. I completed 19 in a minute.

The Twins 2

This wod looked fun. The hspu's killed me. The Workout:

Two rounds of:
20 Hand stand push ups
20 Box Jumps
Then two rounds of:
20 Push Presses @ 75lbs.
20 Pull Ups

Time: 8:08

Helen

Tonight was a CF classic at CFC. The Workout:

"Helen"
Three rounds for time of;
400m Run
21 KB Swings
12 Pull ups (chest to bar)

Time: 9:43

This was the first time doing the wod with a full 400 meter run. It slowed me down a little.

Angie

It was a nice chilly morning today. After Thanksgiving, I was looking for a tough metcon. Coach P delivered. The Workout:

"Angie"

For Time:

100 pullups
100 pushups
100 sit-ups
100 squats

Time: 16:02 rx

I looked at my log book. I did this wod almost 1 year ago, and finished in 16:57. Not bad improvement over the last year.

Power cleans, pushups, squats/ring dips

For the last wod before the Thanksgiving meal, this was a good one. The Workout:

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Repeat for 6 rounds. Rest for 1 minute between each 3 minute round. Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Start each round where you ended the previous 3 minute round.

Rounds: 19

Not too bad.

Fran

Everyone's favorite. The Workout:

"Fran"

21-15-9
Thrusters
Pull ups

Time: 3:45 rx

That is almost 30 seconds faster than my old pr. Awesome

Crossfit Total

Last night was the Total. I had not done the Total for a while, so I was hoping my weights would increase. The Workout:

"Crossfit Total"

Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Weights: 295, 150, 375

My squat and press have not increased at all. That is rather disappointing.

Elizabeth

This was Tuesday's wod. It was my first time since coming to CFC that I have done ring dips for a wod.

"Elizabeth"
21-15-9 of;
Cleans at 135 lbs
Ring Dips

Time: 5:28 rx

Single Deadlifts

I did not expect to PR last night because I just PR'ed at Fall Brawl. However . . . The Workout:

Single Deadlifts
1, 1, 1, 1, 1, 1, 1

weight: 365, 375, 375, 380(pr), 365, 315, 315

My form on the 380 was really bad. I need to work on that.

2 wods

Friday's happy hour class was awesome. I loved the double metcons. The Workout:

As many reps as possible in 7 minutes of;
10 Overhead squats
10 Hand release push ups

reps - Maybe 62

Rest approx. 7 minutes.

Followed by as many reps as possible in 9 minutes.
7 Pull ups
14 Pistols
21 Double unders

Reps - 230 something

Overall score - 292 (?)

I don't really remember my numbers here.

Single Split Jerks

One of my favorite oly lifts. Too bad my wrists and legs hurt so bad from Front squats. Oh well, I still Pr'ed. The Workout:

Split Jerk
1-1-1-1-1-1-1

weight: 205, 215, 225, 235 (PR), 235 (F), 235(F), 215

The PR was ugly, but I will take it

Front Squats, Burpee/Box Jumps

After heavy Front Squats, we followed up with a nice metcon of moderately heavy front squats. I have been trying to add factors to my wods to make them more difficult lately. A regular factor is the addition of a 20 lb weight vest. The Workout:

7 rounds for time of;

7 Front squats @ 185 lbs.
7 Burpee box jumps

Time: 15:13 at 185 and 155 (20 lb weight vest worn the whole time)

I started the wod at the prescribed weight. I barely made it through 3 rounds. We dropped the weight to 155 for the remainder. The bar weight included the 20 lb weight vest.

Front Squats

Started off the week with a heavy day last night. My least favorite squat, the front squat. The Workout:

Front Squat
1, 1, 1, 1, 1

weight: 225, 235, 245, 255, 265(f)

Everything from 235 lbs and up was a PR. Awesome

Pullups, Pushups, and Box Jumps

I was really excited for this wod last night. At the suggestion of a fellow xfitter, I decided to wear a 20 lb weight vest. Not a horrible idea. The Workout:

As many rounds as possible in 15 minutes.

3 Weighted pull ups (25 lb dumbbell)
6 Chest slap push ups
9 Box jumps

rounds: 12 with a 20 lb weight vest.

I think I will wear the vest more often.

Burpees and Pullups

I had to sub in as a coach on Crossfit Confluence on Monday. It was Awesome. However, because I coached for two classes, I had to do a different workout beforehand. I pulled my wod from the Lake Tahoe challenge.

3 Rnds for time:

20 Burpees
20 Chest to bar pullups

time: 7:57 rx

I need to go see how fast James Hobart did this.

Mary

This wod is usually posted with "Cindy". So, when given the option, I always pick Cindy. I did not have that option last night. The Workout:

"Mary"
As many rounds in twenty minutes as possible of;

5 Handstand push ups
10 Single leg squats
15 pull ups

Rounds: 11 plus HSPU's and 6 squats

This sucked and I am sore today. Hopefully, I can heal up before Fawl Brawl on Saturday.

Nasty Girls

This is a wod I have seen on the mainsite since starting crossfit, but have never tried. Only recently have I been able to string Muscle ups together, so I was anxious to see how I would do. The Workout:

"Nasty Girls"
3 rounds for time of;
50 Squats
7 Muscle-ups
10 Hang power cleans

Time: 10:14 rx

I had to break up my muscle ups about as much as I expected. Not too bad.

Single Deadlifs

Not my favorite way to start a week. The Workout:

Single Deadlifts:

1, 1, 1, 1, 1, 1, 1

weight: 235, 245, 255, 255, 260(pr)

I am not sure what happened to round 7. Oh well, that is a 15 lb PR. I will take it.

Nate

We did a special wod on Sunday. It was my first time with rings available for muscle ups during a full wod. The Workout:

"Nate"
As Many Rounds as Possible in 20 Min.
2 Muscle Ups
4 Hand stand Pushups
8 KB swings

rounds: 10 plus 2 MU's

This was the first time I used rings. It made it a lot more difficult. Also, I did my HSPU on 45 lb plates, so those were not unbroken.

Wall balls, Kb swings, Hang power cleans

Took Thursday off to go to the WVU game. Happy Hour Friday was a great wod, eventhough there were wall balls involved. The Workout:

3 rounds for time
30 wall balls
20 kb swings, 1.5 pood
Hang power snatches, 95 lbs

Time: around 11:20

I don't remember my exact time, and I forgot to write it down again.

Pullups and Burpees

Yesterday was right up my ally. The Workout:

10 rounds for time:
12 pullups
12 burpees

time: 13:20 (?)

I forgot to write down my time, but it was something just over 13 minutes.

Diane and Annie

Yesterday was Diane's birthday, hence Diane wod. Then, because it was her b-day, she got to pick the second wod . . . yay Annie. The Workouts:

Diane:

21-15-9
Deadlifts
Handstand push ups

Time: 5:11 rx

One second faster than last time and new PR

Annie:

50, 40, 30, 20, 10
Double Unders
Situps

time: 8:09

Really slow. I still need to get my situp speed to be faster.

Clean and Jerk

My 2010 goal was to clean 225 lbs. When this wod came up, I figured I might as well attempt to jerk 225 lbs as well. The Workout:

Clean and Jerk
1, 1, 1, 1, 1, 1, 1

weight: 185, 205, 215, 225(PR), 225(f), 235(f), 225(f)

Needless to say, I have never failed on so many lifts in a row. But, I am really happy that I hit my goal.

Single Power Snatches and Baby Cindy

Friday finished off the week with a great combination of movements. The Workouts:

Power Snatch
1, 1, 1, 1, 1, 1, 1

Weight: 135, 140, 145, 155(f), 155, 160(pr), 135

Then:

Baby Cindy
As many rounds as possible in 12 minutes

3 pullups
6 pushups
9 squats

Rounds: 23 rounds plus 1 pullup

This was a great way to finish the week. I was happy with my snatch PR. I wanted 25 rounds in Baby Cindy, but the body was just giving out.

Doodle's Last Dance

Yesterday was a sad day. A good athlete and a great guy, Josh (Doodle), is moving from the area. So, this wod was in his honor. The Workout:

21-15-9 for time of;
Handstand push ups
Sumo deadlift high pulls
Toes-to-bars

Time: 6:21 rx

It was harder than I thought. Next time, I want to complete it unbroken.

Death by squat cleans, death by burpees

Wednesday was a tough one. Even though Coach attempted to give us a break. The Workout.

With a continuously running clock do one squat clean(@ 135) the first minute, two squat cleans the second minute, three squat cleans the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Rounds: 8 minutes plus 4 cleans

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Rounds: 15 minutes

Thank god Coach cut us off at 15 minutes.

Sit-ups, Box Jumps, Wall Balls, and Pullups

Last night's wod looked awful going in. Primarily it was the wall balls and box jumps that scared me. The Workout:

As Many Rounds as Possible in 30 minutes:

30 sit-ups
25 box jumps
20 Wall balls
15 Pull-ups

Rounds: 7 rnds plus 6 sit-ups

I decided to step a lot of the box jumps in order to keep moving while I caught my breath. There was some discrepancy as to whether that was RX'ed or not.

5x5 Back Squat, Deadlifts and Pushups

Monday night started the week off with a heck of a wod. I think everyone went into the metcon thinking it was not going to be that bad. The Workouts:

Back Squat
5, 5, 5, 5, 5
Weight: 225, 235, 245 (pr), 225, 215

10 Rounds for Time:
15 Deadlifts, 135 lbs
15 pushups, with hand release

time: 18:00

My low back gave out on the deadlifts. That slowed me down quite a bit.

Hang Power Snatches, Overhead Squats

Thursday was a heavy lifting day, thankfully. With sore hands and back, I needed a day off rest for parts of my body. The Workout.

Hang Power Snatches
1, 1, 1, 1, 1, 1, 1

Weight: 135, 135, 145(f), 145, 150 (pr), 155(f)

Overhead Squats
3, 3, 3, 3, 3

Weight: 155, 175, 185(pr), 195(f)

I sacrificed my last round of ohs in order to see how fast I could complete 100 double unders. I completed 100 in a minute and 9 seconds.

5x5 Deadlifts and Push Jerk, Box Jumps, KB Swings

Thankfully I did not have to do anything too taxing on the hands last night. They were/are a little sore and torn up from Death-by-pullups. The Workout:

Deadlifts:
5, 5, 5, 5, 5

weight: 275, 295, 305, 310, 315 (PR)

then:

AMRAP in 10 minutes
3 Push Jerks, 135 lbs
6 box jumps, 24 inches
9 KB swings, 1.5 pood

Reps/Rnds: 144 reps = 8 rnds with 3 push jerks

The metcon was horrible last night. I think I need a rest day. Bring on Saturday.

Front squats and Death By Pull ups

First wod of the week. Started it off well.

Front squats
10, 10, 10, 10, 10

Weigth - 145, 155, 165, 175, 185(pr)

I was going to quit at 180, but Coach pushed me to go higher. Thanks Coach. Looking forward to training for upcoming competitions.

Also, one of my favorites:

Death By Pullups – 18 rounds, plus 18 pull ups into round 19. That was a PR by one round and 8 pull ups.

Love it. Also, looks like my “hints” worked in Facebook to get the pull ups. Made my day.

Fight Gone Bad

Yesterday was the national day for Fight Gone Bad. Mist affiliates around the US raise charity money through sponsors all week and then give it their all on the workout. This happened to be my first Fight Gone Bad.

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Score: 128, 102, 99 = 329

I wanted to get a little closure to 400, but I will take my score happily.

Snatch Grip Dead Lift and Pushups/Squats

Last night looked easier than it was. I should know better by now. The Workout:

Snatch grip deadlifts
5-5-5-5-5

As many rounds as possible in 12 minutes.
25 push ups
50 squats

Weight: 155, 185, 195, 205, 215 (pr)

Rounds: 4 plus pushup and 22 squats

The snatch grip (hook grip) was really painful on the thumbs.

"Grace"

What night was this? Monday?

"Grace"
Clean and Jerk 30reps for time.

Time: 3:14 rx

I did this wod last March and finished in just over 5 minutes. So, almost two minutes faster in 6 months is a step in the right direction.

Run, Thrusters, Box jumps

Crossfit Confluence left us in suspense all day about the wod for tonight. I was hoping for double unders, but I did not get my wish. The Workout.

As Many Rounds As Possible in 15 Minutes:

200 meter Sprint
25 thrusters, 75 lbs
25 box jumps, 24 inches

Rounds: 3 rounds plus a run and 7 thrusters

After the main wod, we ran a mile. I finished in 6:45. Not too bad.

Hang power cleans and burpees

Last night looked awful and brought flashbacks do Kalsu. The Workout:


For Time;
100 DB or BB squat cleans.
*On the minute every minute perform 3 burpees.
Post load, DB or BB choice, and time to comments.

Time: 7:41 with 35 lb. dumbbells

The dumbbells we miserable.

Nancy

Despite the dead shoulders from Diane, i pushed through with overhead squats. Also, I hate running. The Workout:

"Nancy"
5 rounds for time:
400m run
15 overhead squats, 95 lbs.

Time: 14:57 rx

I am really happy with this time. However, next time, I want to complete this wod with unbroken overhead squats.

Diane

I decided to attempt this wod RX'd last night.

"Diane"
21, 15, 9
Deadlifts, 225 lbs
Handstand pushups

Time: 5:12

My goal was to come in under 5 minute, and I am close.

5x3 Back Squat

I was pleased to see a max effort wod come up last night at Confluence. I managed to slice two fingers yesterday morning while trying to cut some watermelon for breakfast. I was hoping that I would not need my hands too much. The Workout:

Back Squat
3, 3, 3, 3, 3

weight: 135, 145, 155, 160 (PR), 165 (F)

The PR was a 10 lb increase from the last time I did this wod back in December of '09.

Run, Wall Balls, Push Jerks

Well, I finally bit the bullet and joined a Box full time. I recently moved closure to a local box and started going more and more over the weeks. I eventually figured it would save me money to just join. I love it. Last night was the first time the wod required wall balls. Yuck. The Workout:

20 minutes; As many rounds as possible of
400m Run
20 Wall Balls @ 20 lbs.
20 Push Jerks @ 75lbs./45lbs.

Rounds: 4 rounds plus the run and 13 wall balls of round 5 (RX'd)

I did not think there was anything worse than thrusters. Sure enough, wall balls top the list.

Deadlifts and Pullups

I got arm-twisted into going to Crossfit Confluence last night for the WOD. One built around two of my favorite lifts or moves. The Workout:

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time: 13:42 RX.

This was under a minute slower than when I performed this wod back in January at 185 lbs. Looks like I am getting stronger. Tore the hands up pretty bad.

20 Second Sprints

With sore quads, I headed over to the local high school track last night for this wod. For the first time in a long time, the humidity had cleared enough to make it bearable at 8 pm. The Workout:

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Distance: 1 1/3 miles

Running in my vibram fivefingers gave me some serious blisters. Oh well.

Wallballs and Squat Snatches

Going into last night's wod, I thought it would be fast and strenuous. Boy was I wrong. The Workout:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target) (Had to sub 45 lb Thrusters)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time: 23:something

The snatches were a lot harder than I thought they would be. I should have dropped the weight a little. Oh well, it was tough and I realized how to catch in a full squat.

Annie

Another wod I can do in my driveway. Added an official ab mat since I did this wod last May.

Annie:

50, 40, 30, 20, 10
Double Unders
Sit-ups

Time: 7:20 rx

My sit-ups are still slow, even with a foot hold. But, I did all my double unders unbroken.

Linda

I had a new friend at the Globo last night try a wod. I know he likes lifting, so I sucked up my exhaustion and exposed him to three bars of death. The Workout:

“Linda”

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.

Time: 15:24 at 205 deadlifts, 155 bench, 115 cleans.

My friend did a great job despite his green status. That time was two seconds faster for me with added weight to my deadlifts and bench press.

SQT

The last week or so has been brutal on lower body exercises. Yesterday's wod was no different. The Workout:

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

time: 5:13 rx'ed

The fastest time posted that I have seen was 2:57. So, yeah, I was a little slow. Oh well.

Helen on Steroids

After a fantastic Rest Day yesterday while watching the final day of the Games, I dreaded the posting of this WOD. This was the second individual competition at the Games, and I knew I had no chance to come any where close Graham Holmberg's time of 16:59. The Workout:

"Helen on Steroids"

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time: 24:07 rx'ed

The runs, surprise, killed me. I probably could have been more efficient at the KB swings also.

Amanda

I have suffered a severe loss of time recently which has prevented me from posting my times. Also, I have spent the majority of my free time updating my legal website, http://mbeckerlaw.com, which still requires a lot of work and changes.

My most important update is that I received my level 1 Certification recently. Hopefully, I will be find a nice balance of using my Certification to train, while also maintaining my legal practice. Who knows what the future will bring.

Anyway, the Games were last weekend, and amazing to watch. The first individual event on Friday was dedicated to Amanda Miller, a past Games competitor who was overcome with cancer this past year and died as a very young age. The mainsite, in tribute, posted the WOD for us all on Saturday. The workout:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch (Porch scaling: 115 lbs)

Time: 7:05 (Porch)

The snatches felt amazing, which I attribute to the instruction from the Certification course. I could have done 135 lbs, but never finished with a good time. My goal was to beat Camille Leblanc - Bazanette, a Canadian competitor at the Games. She finished in 7:02 at 95 lbs. Damn.

7x3 Cleans

The mainsite had not prescribed a max effort wod for a while, so I was pretty excited to do cleans last night. Also, with my goal of 225 lb clean for 2010, I was anxious to do some heavy weight. The Workout:

Clean
3-3-3-3-3-3-3 reps

weight: 165, 170, 175, 180 (f), 180(pr), 175, 155

I decided to do full squat cleans to work on my winking. I am happy I did.

Deadlifts and Handstand Pushups

With no rings at my Globo, and no paralletes, I did not want to reduce this WOD to the Pack Scaling. So, I stacked up a couple of 35 lb plates and called it a Porch Scaling. The Workout:

Five rounds for load and time of: (Porch)
Deadlift, 5 reps at 275 lbs
5 Ring handstand push-ups (35 lb plates)

Time: 5:34

Looking at the times of the BigDawgs from the mainsite, I probably should have increased my weight.

Weighted Pullups, Strict Pullups, Kipping Pullups

With really sore legs from the day before, I was really happy to see an upper body dominant wod. Unfortunately, this wod is horrible on the hands. The Workout:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Time: Around 15 minutes and 21 sets (RX)

DU, Box Jumps, and KB Swings

I am way behind posting my wods and times again. I don't know when I got so busy. Actually, I do know. I have been spending most of my time creating a new DUI website and revising my site at http://mbeckerlaw.com. Anyway, June 25th, killed me. The Workout:

Five rounds for time of: Pack - 3 rnds
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 16 something.

Bottom line, it took me way too long. I went into the WOD planning to do all 5 rounds. At the end of three rounds, it took me way more time than it was supposed to. So, I burned out with a fourth round and quit. That is the first time I did not finish a WOD as I set out to complete it.

RJ

I was originally going to find another wod last night because I hate to sub rope climbs. But, after watching the commemorative video, I was not motivated to do anything else. The Workout:

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (Porch, 3 ascents)
50 Push-ups (Porch, 35 lbs)

Time: 39:41 (Porch)

I had to sub five strict pullups and five KTE's for one ascent. Killer wod, RIP RJ

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

KB Swings, Burpess, Toes to Bar

My girlfriend came up with wod yesterday. Hating lunges, I freely opted out of the mainsite wod. The Workout:

21, 15, 9
KB Swings, 1.5 pood
Burpees
Toes to Bar

Time: 8:01

I was pissed that I did not beat 8 minutes. I could not be much closure. This was a really tough wod. I highly recommend it. Don't do it after eating if you have a history with Pukey.

Overhead squats

Had to improvise some woods the other. Also, because of some scheduling difficulties, we had to cancel yesterday's workout and add another wood to this 3 day split. Overhead squats this morning. The Workout:

Overhead squats 1, 1, 1, 1, 1, 1, 1

Weight: 175, 185, 190(f), 190, 190, 185, 135

I did not feel stable enough after the first failure to move up to 195 lbs. The challenge of OHS's is clearly shoulder strength and not leg strength.

Push, Push, Push

I found this wod yesterday at Crossfit Connection because I did not want to row again. The Workout:

Push, Push, Push

3 rounds for time:

300 m Run
10 Overhead Squats 115 lbs/ 75 lbs (scaled to 95 lbs)
10 Push Press 115/75
10 Chest Press 115/75
10 Thrusters 115/75
10 Push ups

time: 17:17

I really enjoyed this one. Besides my chest being burnt out from the two days before, the mix of cardio and weights was a killer

Rowing and Bench Press

Monday's wod just looked awful. I hate rowing. The Workout:

For time:
Row 500 meters
Body weight Bench press, 30 reps (Porch at 3/4 body weight)
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Time: 21: something @ 125 lbs benchpress

I can't remember where I was on this wod. Bottom line, it sucked horribly.

Elizabeth

It occurred to me late last night that I have completely forgot about my crossfit blog over the last three days. Sunday: The Workout:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Porch - 115 lbs)
Ring dips (2X paralletes)

time: 7:46

This was around a minutes faster than my last time, so I will raise my weight next time it comes up.

15 rounds of Cindy

Friday was the last day of the three day split and I could not have
been happier to end with this wod. The Workout:

15 rounds for time

5 pullups
10 pushups
15 squats

Time: 13:46(?)

It was 13 something. I was just happy to finish in under a minute per
round.

5x5 deadlifts

This wod was actually on thursday, i messed up the last post. The
Workout:

5x5 Deadlifts

Weight: 280(pr)

I don't remember all the other weights

OHS, CTB pullups, double unders

Thursday was day two of the three day split. It was a great looking
wod, but turned out to suck. The Workout:

As Many Rounds as Possible in 20 minutes:
185 lb overhead squat, 5 reps (porch=3 reps)
10 chest to bar pullups
20 double unders

Rounds: 6 rnds + pullups + 12 double unders

Team Fun

This was a WOD created at Crossfit Confluence. I was not able to participate in it live, but my gf and I completed it yesterday. The Workout:

For time:

Each person must alternate where person#1 must complete a set before person #2 can begin on the next. You must tag your partner’s hand upon completion of sets.

Boy/Girl Partner teams

Person #1:

Run 800m

50 Thrusters @ 45 lbs

20 pullups

40 sit ups

30 box jumps

Run 800m

Person #2:

Run 800m

30 pullups

30 push ups

50 squats

30 wall balls

Run 800m

Total Time: 32:ish,

My Time: 12:42

I completed the second half of the WOD. Afterward, we realized we did not do it correctly. The original also called for tire flips, which we could not do at the globo. All-in-all a good WOD.

Muscle Ups, HSPU, Squat Cleans, Run

Sunday was a the second regional wod posted on the mainsite. I have was excited to see another competition wod. It is great to know that the mainsite views these as legitimate crossfit wods. The Workout:

For time: (Porch)
10 Muscle-ups (5)
15 Handstand push-ups (10)
155 pound Squat clean, 20 reps (135 lbs)
Run 550 meters

Time: 6:14 (?)

I can't remember the exact second. I scaled to the Porch, but I really only needed it for the cleans. I have to get stronger.

Overhead Squats and Chest To Bar Pullups

Got to the gym early this morning. Love an early workout. I have been feeling really strong in my overhead squats lately, so I wanted to give this WOD full weight to see how I did. The Workout:

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Time: 8:00ish (problem with the stopwatch)

This was about double the time it took Rob Orlando. Taking into account he is a train, I still feel really slow.

Randy

Well, it is another weekend, which means I am really behind in posting my times. This was actually Thursday's workout, but I was so busy yesterday that I did not have a chance to post. The Workout:

"Randy"

75 pound Power snatch, 75 reps for time. (Porch: 55 lbs)

Time: 6:57 (Porch)

My snatch form did not feel right. If I did not bother me so much, I probably could have gone faster.

Double Unders and Run

The mainsite wod yesterday was a running wod. Typically, my gf and I just stay home and run around the neighborhood. When I got home from work, we needed a quick wod before the storms came. So, I created on. The Workout:

4 Rounds for Time:
30 Double Unders
400m Run

Time: 10:46

It was a little harder than I expected. I forget how long my street is.

5x5 Shoulder Press

I was happy to see a max effort wod last night. I was not happy to see shoulder press. It is so hard to resist the urge to push press or jerk the weight. The Workout:

Shoulder Press
5-5-5-5-5

Weight: 115, 120, 125, 130 (PR), 135 (Fail)

This seems really weak to me. I finished with 10 split jerks at 135 lb to give into the urge to jerk. It felt good.

The Seven

I have been neglecting the blog for a few days. I blame the holiday weekend. The end of the last three day split was Sunday. The Workout:

"The Seven"

Seven rounds for time of: (Porch - 5 Rounds)
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 25:03

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Nutts

I was beyond sore yesterday when I rolled out of bed. The lactic acid built up during the core workout on Wednesday took an extra day to set in. I had hoped to work it off during my rest day on Thursday, but I guess my body did not cooperate. It took me all day to stretch out the soreness. Then, the mainsite decided to honor Andrew Nuttall. Every Crossfitter knows there is no holding back on hero workouts. The Workout:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (Porch Scaling: 225)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 23:05 (Porch)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

L-Sits, Good Mornings, Situps, Back Extensions

Last night was the final workout in the 3 days on. I was happy to see no quad dominant lifts after Heavy Squats and Fran. The Workout:

Three rounds for time of:
60 seconds L-sit (30 Sec.)
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

Time: 23:05 (everything Rxed but the L-Sits.

Those L-Sits sucked. Need to work on my stamina

Fran

Yesterday was an all around good day. I had a busy day at work (a welcomed change), my day went quickly, I was full of energy, and my workout last night was fantastic. The Workout:

"Fran"

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

Time: 4:12 (rx)

This is almost 40 seconds faster than my last sub 5 time. The thrusters felt really easy. My forearms almost fell off by the end and big f'bomb after my last set of thrusters (which embarrassed my gf), but I love the speed.

5x5 Back Squat

Life has been getting busy lately. Hopefully, it is the sign of things
to come. Did not get to the Globo until late yesterday evening. The
Workout:

Back Squats
5, 5, 5, 5, 5

Weight: 215, 220, 225, 230, 235 (PR)

This was 15 lbs more than my last PR and I probably could have done
240. good to see some gains.

Shoulder Press and Burpees

After taking the day off on Wednesday, I was excited to get back to the gym last night. The Workout:

For Time:
185 pound barbell, Shoulder to overhead, 20 reps (Porch: 155 lbs)
40 Burpees

time: 5:05

I really need to work on my shoulder strength.

Annie

I decided to stay home and workout in the driveway last night. It seemed silly to drive to the globo just to use the space and floor. It was a little chilly, but once I got going, I was actually a little hot. The Workout:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time: 8:11

I am really happy with this time. My goal for this wod is sub 7 min by the next time it comes up. In order to do this, I need to increase my unbroken double unders. I get up to 35 or 40 in a row and have to break for a second to catch my breath. Should be an easy fix.

Tommy V

I did not fear this wod as much as I did last time. I can't wait until some day when I am a member of a box and can attempt this wod with a rope. The only way this wod could suck more is with a 15 foot rope hanging in front of your face. The Workout:

"Tommy V" (Porch scaling)

For time:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents (sub'ed 5 neutral grip pull ups and 5 KTE's
115 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

Time: 15:56

This was almost 2 minutes faster than last October, same scaling. I need to attempt it RX'ed next time. I had to do my pullups in the shitty new squat rack at the Globo. My hands are torn to pieces today. I count about 5 small blisters under my calluses.

Single Clean and Jerk

I have not updated the blog recently. I have been out of town for a couple of days. WVU College of Law graduated last weekend. It was great to see another great class graduate from a top 100 Law School.

Anyway, I thought I was feeling pretty tired yesterday, but my PR proved otherwise. The Workout:

Single Clean and Jerk

Weight: 190, 195, 200, 205, 210, 215 (PR), 195.

This is one step closer to the 2010 goal of cleaning 225.

Inverted Short Cindy

With game 7 of the Pens on last night, I did not have time after work to get to the Gym. So, I created a wod at home with the available equipment, e.g. the floor and the wall. The Workout:

"Inverted Short Cindy"

perform as many rounds as possible
in 12 minutes of:

5 Handstand Push Ups
10 Push ups
15 Squats

Rounds: 9

This was a killer on the shoulders for anyone who wants to give it a try.

Crossfit Total

This is one of the few times I have performed this WOD. The Workout:

"Crossfit Total"

Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Weights: 295 (pr), 150, 350 (pr) = 795 lb total

I was pleased with my two PR's, but not so much with my Shoulder Press.

Jerry

During my day off of work yesterday, my girlfriend and I decided on a mid-afternoon workout. I felt strong from our day off on Sunday. I really need to pace myself after days off. The Workout:

"Jerry"

For time:
Run 1 mile (treadmill)
Row 2K
Run 1 mile (treadmill)

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Time: 22:41 (?)

I can't remember the exact seconds, but somewhere in the latter half of 22 minutes. It is official, I hate rowing.

Squat Cleans and Situps.

I managed to make it to the Globo this morning. Another Friday off from work. I felt tired from last night and my legs were shot. The Workout:

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps

20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Rounds: 3 rnds, cleans, 12 situps

I had to break up the Squat Cleans a lot more than I thought I would. And 7 minutes seems to take forever.

Deadlifts, Hang Cleans, Push Press, Squats

Took on this WOD yesterday. I was feeling a little exhausted because I slept horribly the night before. The Workout:

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Weight: 45, 55, 60, 60, 65

I was really close to failure at 65, but I made it . . . barely.

Deadlifts, HSPU, Box Jumps

Back to the Globo Gym last night. It was a little crowded, but cleared out about the time I got there. One of these days they are going to yell at me for building my box out of a step and 45 lb plates. The Workout:


Complete 7 rounds for time of:

3 Deadlifts 315 lbs (Scaled to 275 lbs)
6 Handstand Push Ups
9 Box Jumps 24" box

Time: 12:26

My form was breaking down on the Deadlift. This is a problem I have been having for some time now. I am going to have to look into it.

Squat Snatches and Chest to Bar Pullups

Headed back to the WVU Rec yesterday while in Morgantown for the weekend. The Workout:

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

time 12:26 Rx'ed

Not sure if I should have scaled this wod or not. The weight was manageable, but became really heavy in the end. The pull ups were fine.

Front Squats

I was running a little late last night, but I pushed forward. The Workout:

Front Squats
3, 3, 3, 3, 3

Weight: 190, 190, 205, 210, 215 (pr)

That is about ten pounds better than my last PR, but I need to get stronger.

HSPU, Pull-ups, KB Swings, Sit-Ups, Burpees

I headed to the Globo last night with really sore quads. However, after a sufficient warmup, I felt ready to go. The Workout:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Porch Scaling: Reduced all sets by 10 reps

Time: 12:36

I probably could have done the rx'ed. Next Time.

Wall ball shots and Muscle-ups

After a nice rest on Sunday, I was back to it yesterday. The Workout:

For time:
50 Wall ball shots, 20 pound ball (Sub'ed 45 lb thrusters)
10 Muscle-ups (on a bar)
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time: 13:29 rx'ed

I am pretty happy with this time. I felt really strong during my muscle ups. I am still working toward a dead hang MU though.

Paul

I went back to Crossfit Confluence today. Had a great crowd. The Workout:

Modified "Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards (We had to sub: 20 Overhead Squats at 135 lbs.)

Time: 34:52

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Hang Power Cleans and Burpees

Leg were pretty exhausted from the WOD on Thursday (did not post that wod). But, I pushed forward yesterday and was thankful I did not have to do squat cleans. The Workout:

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time: 8:10 (rx'ed)

This is particularly slow compared to the Games competitors.

Cleans for fifteen minutes

I was feeling pretty strong last night and it showed. The Workout:

Clean one rep every minute on the minute for 15 minutes.

Post highest and lowest load.

Weight: 215(pr)/185

One of my 2010 goals is to clean 225. Should be pretty easy at this pace.

5K Run and Rowing

I had a really nice weekend down in Morgantown. While there, I participated in the 10 annual WVU College of Law Ambulance Chase. It is a 5K race raising money to support Senior Legal Aid of West Virginia. Unfortunately, a few attorneys in the area were grumpy about the name of the race, so the College of Law changed it to the "Race of Justice." Dumb name in my opinion.

5K

Time: 20:39 (PR)

Yesterday, I had to fit in a quick WOD at the globo. The Workout:

Four rounds for time of:
Row 500 meters
Rest 3 minutes

times: 144, 147, 147, 150.

Not the fastest times, but I was pretty exhausted afterward.

Fran

I was down in Morgantown today for the weekend. I headed over to the WVU Rec for old times sake. The Workout:

Fran

21, 15, 9
Thruster at 95 lbs
pull-ups

Time: 4:53

This was my first Sub 5, Rx'ed Fran ever. It felt really good. Actually, it just about killed me, but you know what I mean.

Filthy 50

A trainer at my Globo told me I looked tired last night. I did not feel tired at the time, but I almost died during this WOD. The Workout:

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

Time: 26:56

That is a terribly slow time. Last time, back in November, I finished just shy of 24 min. I won't make excuses, that is just bad.

Single Snatch Balance

My legs were a little sore yesterday, but I pushed through. The Workout:

Single Snatch Balance:
1, 1, 1, 1, 1, 1, 1

Weight: 175, 175, 180, 180, 185 (PR), 165 (fail), 135

My shoulders were absolutely dead after hitting my PR. As you can see, I failed at 165 and almost failed at 135. I guess that is the point of hitting a max effort.

Coalminer's Daughter

In honor of the WV disaster, one of the Crossfit WV affiliates created a WOD. That was my challenge today . . . and boy was it a challenge. The Workout:

"Coalminer's Daughter"

5 rounds

400m run
29 push-ups
29 box jumps
29 floor to overhead (95, 65)
29 pull-ups

Time: 67:53

I noticed from others' times that this WOD was going to take a while, my goal was under 70 minutes and I got it. Awesome.

Run, Thrusters, KB Swings, Pullups

As is becoming a regular Saturday adventure, I headed back to Crossfit Confluence yesterday. The Coach found a similar WOD on the mainsite from 2008. It looked really tough.

800m Run
21 Thrusters @ 95
21 KB Swings @ 1 pood
21 Pull ups
400m Run
15 Thrusters
15 KB Swings
15 Pull ups
400m Run
9 Thrusters
9 KB Swings
9 Pull ups
800m Run

Time: 18:18 (RX'ed)

And, it was very tough.

Blog Changes

For anyone who has been following my legal blog, I will no longer be posting updates there. That blog will now act as merely a static website with minor RSS feed updates.

If you wish to continue to follow my legal blog, I ask that you head over to http://mbeckerlaw.com
and sign up for the RSS feed on My Legal Blog page.

Mr. Joshua

When I arrived at the Globo last night, I was feeling pretty tired. After my warm up, I also felt just worn out. But, I pushed through. The Workout:

Mr. Joshua:

5 Rounds for time of: (Porch Scaling)
400m Run
30 Sit ups (20 Reps on an exercise ball)
15 Deadlifts (at 225lbs)

Time: 24:00

I am really happy with this time. The runs killed me, but I was expecting closer to 30 min.

DB Clean and Jerk and Weighted Pullups

Back to the Globo yesterday. It really helps me appreciate the Box on the weekends.

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

time: 18:49 (45 lbs)

I cleaned the 45 dumbbells pretty easily, but the pullups slowed me down. Still, I did a lot better than I predicted. I will have to up the weight next time.

Badge Number 4179

Fit in a quick WOD yesterday before the Globo shut down for the holiday. It has been almost one year since three officers from the Pittsburgh Police were killed attempting to gain access to a house. Paul Sciullo Jr. was one of the officers killed. He was also a regular member at Crossfit Pittsburgh. In his memory, CF Pittsburgh created a hero wod last year. It had a commemorative WOD yesterday. I could not attend the WOD at the box, but still worked my ass off yesterday. The Workout:

"Badge Number 4179"

9 rounds for time:
4 Pull-ups (Hanging because Paul hated to Kip)
1 Deadlift 275/185
7 Burpees
9 Double Unders
Run 100m

Time: 13:45 (Rx'ed)

On a side note, I did this wod last year right after it was created. I shed almost 6 minutes off my time in one year. I will take that. I could have gone faster, but I bruised my left foot again on Friday running on rocks. Damn!!!

Dead Helen

Headed back to Crossfit Confluence last night. The WOD looked like a winner, but was an absolute killer.

15 Deadlifts (at bodyweight = 165 lbs)
1 round of “Helen”(400m Run, 21 KB Swings, 12 Pull ups)
10 Deadlifts
1 round of “Helen”
5 Deadlifts
1 round of “Helen”
*For time

Time: 11:08

This is about two minutes slower than my regular Helen time. The KB swings were at 1.5 pood and the pull ups were at chest-to-bar. The first round was easy, but it felt like I ran out of steam for 2 and 3.

Front Squats and Grace

I have decided to follow the wods posted at Crossfit Confluence all week. Primarily I am doing this because I will be attending class there tomorrow night and I want to be on level with the other xfitters based on the week's wods. So, last night was a little Crossfit Strength Bias. The Workout:

Front Squats
5, 5, 5,

Weight: 175, 185, 185

"Grace"
For Time:
30 Clean and Jerks at 135 lbs.

Time: 5:01

Once again, I am not thrilled. I could have done a little more on my front squat, but I was protecting a slightly sore lower back. Also, the Grace time is really slow. I have something else to work on.

Cool Video

Well, I have a new goal:

Single Thrusters

I attempted to find my last Thruster PR, but it has been so long that I do not have the numbers in my new log book. I remember it being around 180 or so. The Workout:

Thrusters
1, 1, 1, 1, 1, 1, 1

Weight: 165, 170, 185, 190, 190, 195 (fail), 195 (Pr)

I was feeling good today. I must have my diet back in line. I need to spend a few days writing everything down and reevaluating.

Chopper

I found today's wod on Crossfit Connection, an affiliate out of Canada. I believe it was a wod at one of the regional qualifiers. The Workout:

50 Double Unders (40)
40 Box Jumps (30)
30 Knees to Elbows from the rings (20)
10 Snatch @ 135 lbs / 85 lbs (115 lbs)
5 Muscle Ups for the men
100 m Weighted run with 70 lbs

2 Rounds with a 15 minute time limit

Time: 18:46

I obviously did not finish within time, even with scaling. Guess I am not ready for the Crossfit games. I have a lot of work to do.

Crossfit Humor

Top 10 things overheard at CrossFit that sound dirty but really aren’t

10 I did Angie this morning
9 I did Helen this morning in less than 8 minutes
8 I really need to work on my Snatch
7 My double unders stink
6 My back is sore from all the Thrusters with Fran last night
5 I never get tired working on my jerk
4 After the wallball shots, I puked
3 I’m going to work on my goat tonight
2 That’s a killer WOD
1 It’s okay…a lot of guys can’t get a muscle up…you’re probably just tired

Snatches and Box Jumps

My GF and I went back to Crossfit Confluence against today. It is becoming a nice weekend trip down the road. The Workout:

15 Power Snatches
30 Box Jumps
10 Power Snatches
20 Box Jumps
5 Power Snatches
10 Box Jumps
*For Time

Time: 6:16 at 95 lbs.

Thanks to Coach Patrick for helping with my Snatch form. It has been an oly lift I have been struggling with for a while. It was great to finally receive some certified training.

Single Push Jerk

I had to take a night off last night. That is ok, I am heading to Crossfit Confluence tomorrow (Saturday). The Workout:

Push Jerks
1, 1, 1, 1, 1, 1, 1

Weight: 195, 195, 200, 205, 215, 220 (PR), 220lbs

I may have been able to push 225lbs, but I was feeling a little unstable today and my form was dropping out.

Deadlifts and Double Unders

I usually hop on the chance to do some double unders. The Workout:

Three rounds for time of:
275 pound Deadlift, 10 reps (Porch: 225 lbs.)
50 Double-unders

Time: 9:06

I am really displeased with that time. I could not find a rhythm with my DU's and could barely string more than 10 together. I guess I still need to get used to my new rope.

For those who do not know, Double Unders - jumping rope while passing the rope under you two times for every jump.

Pullups, Box Jumps, GHD

After a nice two day break nursing some sore muscles and injuries, I headed back to the globo last night. The Workout:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box (28 in. Box)
GHD sit-up (Reg. Sit-ups)

Time: 9:06

My globo does not have a GHD anywhere near a pull up bar, and I do not do them on a regular basis. So, I scaled to the Porch. Also, no boxes. The highest bench sits about 20 inches. I had to add 45 lb plates on top to get as close to 30 as possible. I measure at 28 inches and proceeded. Good WOD.

Other Blog

I created a new blogger blog for my law business. Check my profile information, or go to mbeckerlaw.blogspot.com. Not much there yet, but I will be updating all week.

Kalsu

My girlfriend and I headed over to Crossfit Confluence on Saturday. The Workout:

Kalsu:
100 Thrusters for time

Every minute, on the minute, complete 5 burpees.

Time: 14:45

The RX'ed weight was 135 lbs. No way in hell that was happening. I completed the first 50 with 95 lbs, and the second 50 with 65 lbs.

Death by pullups and HSPU

Last Friday: The Workout:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Time: 17 minutes of Pull-ups, 9 Minutes of Handstand Pushups

That is a new record for death by pullups.

Murph

I was really excited when I saw Murph show up on the mainsite, but when I finished last night, I was no longer excited. The Workout:

"Murph"

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

Time: 39:16 (RX'ed)

I broke up my sets by 50. Except broke up the last set of pushups into 30 and 20, and squats into 70 and 70. I think next time I will follow a Cindy break up.

For those who will inevitably ask:

Murph:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Back Extentions, Knee to Elbows, Overhead Squats

Tough WOD last night. The Workout:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions (Sub'ed Good Mornings)
15 Knees to elbows
95 pound Overhead squat, 15 reps (Porchish scaling - 10 reps)

Rounds: 7 rnds + 15 Back Extensions

I started this WOD RX'ed, but quickly realized I needed to back off the reps if I were going to complete a sufficient number of rounds. I wanted to stay at 95 lbs for my OHS, so I dropped the reps to 10. It was a good choice.

Weighted Pullups

Friday was a run, Saturday was a 7 mile hike, Sunday was a complete rest day.

I was back to the Globo today. I decided to start the week with the mainsite wod for Sunday. The Workout:

Weighted Pull-ups
1, 1, 1, 1, 1, 1, 1

weights: 85, 90, 95, 97.5, 97.5, 100, 102.5 (PR) at 171 lbs.

This was 7.5 pounds heavier than last October. I attempted 105, but failed. I should have made a second attempt.

Deadlift and Pushups

I was excited for last night's WOD. I have been regaining confidence in my deadlifts recently and love to do pushups. The Workout:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Time: 15:53 (Rx'ed)

Not the best time, actually kind of slow. However, am trying to move up to RX'ed wods all the time, so I wanted to push myself through a heavier weights for more rounds. I had a little trouble keeping the pull force on my hamstrings as they were fatigued from past WODS.

Rope Climb, HSPU, One Legged Squats

Just in case I did not get enough OHS's on Monday night, I did more last night. The Workout:

Five rounds for time of: (Pack)
15 foot L-rope climb, 1 ascent (Rope Climb)
5 Parallette handstand push-ups (reg HSPU)
45 pound barbell One-legged overhead squat, 10 reps (45 lb. DB Squats)

Time: 13:36

Due to equipment restrictions at my Globo, I had to modify this one. I did 15 tuck pullups/Kip pullups, 5 HSPU, and 2 x 45lb DB one legged squats and 3 unweighted one legged squats. It almost seems like I did a completely different WOD, but it was still really tough.

Deadlifts and Overhead Squats

This was posted last Friday on my Birthday. Unfortunately, I was not able to get to a gym to do, so I did my b-day wod last night. The Workout:

21-15-9 reps of: (Porch = 12, 9, 6)
225 pound Deadlift
135 pound Overhead squat

Time: 6:19

I was happy with this time, but unhappy with my OHS form. I should be able to OHS 135 easily, but I still have no confidence or shoulder strength to be under the bar. Time for some skills work.

7x3 Shoulder Press

Good WOD to end the 3 days on. The Workout:

Shoulder Press:
3, 3, 3, 3, 3, 3, 3

weight: 135, 135, 135, 140 (PR), 140, 145(f), 135

I seemed to find my max weight almost from the beginning. I was not real strict on my 140.

p.s. the mainsite picture for today is disgusting.

Law Practice

For those of you following this blog, I wanted to share my new website. Head over to http://mbeckerlaw.com. There you can find my contact information if you ever have any friends in Pittsburgh who need some legal help, or find yourself here. Also, I plan to start a legal blog under the "blogs" page, so check back.

If you have any requests or suggestions for my upcoming legal blog, let me know, I will be looking for interesting topics.

For less formal ways to follow my practice, be sure to check out the "other links" page.

8x 400m Run

Wow, I have no posted in a few days. I apologize. I have been updating my online marketing sites in hopes finding more clients for my legal practice. Because of freezing weather and snow fall, I had to run on a treadmill yesterday. The Workout:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Time: 23:25

I set the treadmill on Max speed of 10.0 and thought I could go faster. However, by rounds 6, 7, and 8, I was dead. Why do I always think running wods with be easy?

Linda

I was planning to head to Crossfit Confluence yesterday morning, but the weather decided I was not going. I made it back to my globo. The Workout:

Linda:

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.

Time: 15:24 (190, 150, 115 lbs.)

I still can't get this WOD RX'ed. I increased my weight 15-20 lbs since I did this wod a while ago and my time increased by about 2.5 minutes. I will keep it with this weight next time.

Angie

After a forced night off yesterday while I networked with some Alumni during a social event, I headed back to the globo this morning. I decided to sway from the mainsite once more. The Workout:

Angie:
100 pull-ups
100 push-ups
100 Sit-ups
100 Squats

Time: 16:14 (PR)

I really need to slow down this wod. I can't possibly continue to PR forever. My sit-ups are getting faster, but I am using a serious arm swing. Might head to Crossfit Confluence tomorrow.

Helen

I was feeling pretty good last night, despite the 5K row from the night before. My left foot has been healing nicely, and I wanted to keep with my high cadio week. The Workout:

Helen

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

Time: 9:21 (Rx'ed)

That is a new PR, taking about 36 seconds off my time on January 15th. I attribute it to being able to finish the entire wod with no broken sets.

Row 5K

I could not decide which WOD to do last night because I was not super excited for the Crossfit Total. Also, I have to look really great this weekend, so I am trying to do more high cardio wods this week (don't tell anyone). The Workout:

Row 5K

time: 20:06

I tried to keep my stroke around 2:00/500m. That was by far the worst wod I have ever finished. WOW. I don't know why it was so bad.

Garrett

I headed down to Crossfit Confluence North of Pittsburgh on Saturday. I had a really hard metcon and took yesterday off. Back at it this morning and decided to honor Garrett. The Workout:

"Garrett"

Three rounds for time of:
75 Squats (50)
25 Ring handstand push-ups (18 reg hspu)
25 L-pull-ups (18 tuck pull-ups)

time: 16:55

GD failed to post a scaling on the brandx, so I created my own. I started with 25 hspu's and tuck pull-ups. However, after my warm-up, I decided I needed to cut the numbers a little. I dropped to 15, but halfway through round 1, decided that was too easy. Based on my time, I think I scaled wisely. My left shoulder still has an odd pain. I think I am falling apart. Damn!!!

Xfit Games Chipper

I am going to be off for the next couple of days. So, I wanted to kill myself as much as possible last night. I thought the 2009 final event was a good choice. The Workout:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
30 Walking lunge with 45lb plate held overhead (I screwed this up the first time I did it, so I am keeping it the same)

Time: 23:20

I am really unhappy with this time. It is almost three minutes slower than I did this WOD in December. Damn!!! I am not sure what happened. Could be my diet (although my Zone has not changed much), could be the time of day difference . . . no idea. Just discouraging.

HSPU, KB Swing, GHD

I had a nice three day break from Friday and headed back in yesterday to hammer out a WOD. The Workout:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps (pack: 1.5 pood)
12 GHD situps (pack: sit-ups)

Rounds: 8

Pretty happy with this result. I figure the high rounds came from the 1.5 pood and regular sit-ups. The 8 minute limit definitely piled on the stress.

100 Burpees

I got home yesterday as the snow was coming down and the roads were getting to the point that my little G6 was not going to go too much further. Knowing I would not be getting to my Globo, I resorted to burpees before dinner. The Workout:

100 Burpees:

Time: 9:47

Not to bad. I will take it. My left foot felt pretty good despite my jumping. However, adding to my problems, my left shoulder was oddly sore this morning. I think I am falling apart. Time for a healing break I think.

My wod today: shoveling my driveway twice, shoveling paths to horse paddocks at a nearby barn, carrying horse food, and filling water.

Crossfit appears in life

Well, I often find myself day dreaming while driving (or sitting at my desk) about using the functional strength I am gaining from Crossfit to achieve different things. Sure, it usually ends up with me being some James Bond figure scaling tall fences while my mad muscle up abilities and throwing debris out of the way with my skills in Oly Lifts; however, I finally saw Crossfit come in handy yesterday.

As some of you may know, the East was pummeled with snow. Pittsburgh is still a land a white. The barn, where my mother boards her horse, is owned by an old lady, and is situated on top of a huge hill with a one-lane driveway that winds up the side of the hill. It was covered with snow, no one could get up or down in a vehicle, and the old lady hurt her back trying to shovel the snow to get to the horses. Needless to say, we all jumped into action. While some attempted to dig out the driveway, I chose to make the trek up the hill to help with the horses. I reached a point where the plow team had cleared, about halfway down from the top, and I proceeded to run. No emergency, I just wanted to run. There I am, running up hill in boots and a heavy coat, and it occurs to me that I have been running for a minute or so, and I am not winded at all. In fact, I could do this the rest of the way up . . . and I did.

Not a great show of strength, and nothing to go down in Crossfit history for, but I know I would not have been able to do that 1.5 years ago when I started Crossfitting.

Thanks Crossfit!!!

Deadlifts 7x5

After a nice three days off (I was in court last Friday and then had to head straight to Morgantown, WV before the snow killed me), I was back last night with Deadlifts. I wanted to do a metcon, but decided to go to war with a bar instead. The Workout:

Deadlifts
5, 5, 5, 5, 5, 5, 5

Weight: 250, 255, 260, 265, 270, 270, 275 (PR)

I realized that I was straightening my legs too early and not getting a proper hip drive once the weight reached my knees. I discovered this was because I was not keeping my chest up. Once I figured that out, form was corrected, and 275 came up. Awesome!!!

Handstand Pushups, Squats, Pull-ups, Push-ups

I know, I am skipping a day of posting, but I am running out of time in my lunch hour. So, last night I tackled a wod posted on the mainsite over the weekend. My legs were pretty sore from doing Snatches/Snatch Balance/OHS thenight before, but I pushed through with great results. The Workout:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Numbers: 86, 180, 56, 60 = 382

I had to bridge the last 20 HSPU. I wanted to keep going fully inverted, but I was losing the full range of motion. I also hit a new PR on my standard Kip, 27 in a row.

My left foot is still too fucked up to run, jump rope, box jump. I think I have stress fracture, but I am not doctor. Maybe I should go to one.

Thrusters, Muscle Ups, 400m Run

After a good weekend, resting and icing the left foot, I took it easy during the runs for this WOD. The Workout:

Five rounds for time of:
155 pound Thruster, 5 reps (135, Pack Scaling)
5 Muscle-ups
Run 400m

Time: 17:27

The thrusters were pretty heavy, but I was happy with the way I could handle them. I have to do bar muscle ups because my Globo does not have rings. I divided most sets into 3 and 2. I favored my foot during the run, and I was good to go. I still had to ice a little last night.

JT

With continuing pain in y foot, I decided to take on an upper body WOD on Friday. The Workout:

JT
21, 15, 9

Hand Stand Push ups (I did a barrier progression)
Dips (RX'ed number of paralletes)
Push-ups

time: 5:55

I really need to add HSPU's into my warmups so I can move beyond the progression.

Single Back Squat

I did a WOD from Crossfit Connections on Wednesday night. That turned out to be a mistake as I bruised the pads of my left foot while running and performing other explosive lifts in my Vibrams. Damn.

On Thursday, I did the posted wod for squats. While I was over protective of my foot, the solid pressure did not hurt as bad as walking. The WOD:

Back Squat
1, 1, 1, 1, 1, 1, 1

weight: 280, 280, 285 (pr), 280, 275, 275, 265

I noticed that my knees would move inward slightly as I began to stand out of the squat. I would instantly pause and push my knees back out before completing the squat. I am assuming this was because of my exhausted, sore hamstrings.

Crossfit Total 2

I thought this one was pretty good. I usually do not do the regular Crossfit total, but I thought I would give this one a shot. The Workout:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Weights: 210, 255 (Pr), 185 (Pr)

I will take two PR's.

Deadlifts and Pull ups

I am late once again. Monday's wod was a tough one. I thought I would rock out the pullups, but they proved to kill me. The Workout:

For time:
225 pound Deadlift, 15 reps (I did 185 lbs)
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time: 12:56

This was about a minute longer than I wanted. My unrealistic goal was 10 min. My realistic goal was 12 min. My forearms were the main problem. My legs were pretty strong, but I had trouble holding on to the bar after so many reps. Something else to work on.

Double Unders and Back Extensions

I headed to the gym this morning before going to work for a few hours. I was happy to see there was no real lifting involved. Not that it made it any easier. The Workout:

Three rounds for time of:
50 Double-unders
50 Back extensions (Sub'ed Good Mornings)

Time: 11:52 (I think)

The Brandx forum was down this morning, so I could not see the scaling. I did this one as Rx'ed. The DU's were not a problem, but my BE's took me forever. My hamstrings were engaged most of the time and feeling pretty sore.

Clean and Jerk and GHDs

With not-so-sore hands, but really sore arms and legs, I threw myself to the wolves last night. The Workout:

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps (I subbed 30 sit-ups)

Time: 9:02

I was strong through the first round of clean and jerks, but then my shoulders really started to give out. Adding to it the fatigued legs, and I was taking quite a few rests. I got through my sit-ups without more than a breath rest.

5x3 dead lift

Ok, I know, it has been a long time since I posted an update on my wods. I will explain in subsequent posts. After being wrecked from the squats, pull-ups, and push-ups, I was happy to do some deadlifts. The Workout:

Deadlift
3, 3, 3, 3, 3

weight: 275, 285, 295, 305 (PR), 305(not so good)

My form broke on the second attempt at 305. I should have dropped the weight and finished strong.

Squats, Pull-ups, Squats, Push-ups . . . Repeat

I have been waiting for a time to do this WOD. It looked tough as hell . . . and it was. The Workout:

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Time: 17 min. and 15/35 pull-ups.

I was really happy to get past 12 minutes and my goal was 20 min, so I think I fared pretty well.

Forced Rest Day (Hate it)

After a really nice, relaxing weekend, I got all excited to go to the globo tonight and rock out some deadlifts in my vibrams. However, after emailing a trainer-friend, I learned that the gym closed at 2 today. What the f??? Sure, it is a holiday, but there are plenty of holidays that the Globo couldn't are less about. Why MLK Day? Why is today more important than say George Washington's Birthday? I know I can just workout at home, but it is the principle. I can't do deadlifts at home because I don't have the weights. Hence why I go to a gym and pay $50 a month to use shitty old equiptment in a room taken up by machines.

Oh, and I had a bad day a work and I don't think I have enough boose to get drunk seeing as how I rarely drink anymore. At least Star Wars is on Spike all night.

Later!!!

Lynne

With sore legs, ass, and abs (not sure how the abs are so sore) from the broad jumps the other day, I was looking for to this last night. I had a trainer at the globo spot me (he is the only one who knows about crossfit), and I pushed through the bench presses. The Workout:

"Lynne"

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

Reps: 12/23, 10/20, 8/18, 8/18, 7/18 @ 175 lbs.

Pretty happy with this one. My bench has always been characteristically weak. However, I recently discovered that my one rep max went well above 200 lbs, and I was pleased to get over 10 reps on my first round.

Lunges, Broad Jump, Run

This workout looked pretty awful, and it was. But, I strapped on the vibrams, held my head high (metaphorically) in front of all of the machine users around the tack at my Globo, and pushed through. The Workout:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Time: 18:34 (Rx'ed)

I am pretty happy with this time, though it involved a lot of resting. The broad jumps were by far the worst part.

Single Push Jerks

This was a good WOD to start the Week. The Workout:

Single Push Jerks
1, 1, 1, 1, 1, 1, 1

Weight: 195, 195, 200, 205, 210 (pr), 185, 135

My form deteriorated on 210. My weight shifted forward, them I over compensated backward, then stuck the weight. After that, I was dead and struggled at 185. I finished at 135 to end with good form.

Food as a Drug

While I was preparing to binge on Indian Food last night (Holy shit I love Indian food), I was reading through the menu. The menu was set up like a book with a ton of options and little blurbs about India and its food. One blurb was about how the Indian culture looks at food as not only as necessary to sustain life, but as a drug or medicine. It talked about how the Indian culture uses different spices for medicinal purposes. I could not help but think about how Dr. Spears promotes this in the Zone, how much of a foreign idea it is to so many people, yet how the idea and practice has been around forever.

I, unfortunately, think I have taken this too far as I now think that I can cure anything with food. We will see how my theory holds up in the upcoming year.

Single Power Cleans

Sorry again for the late post. This was Friday's WOD. I remember sitting in school thinking, "I don't see how life can ever get in the way of me doing all these fun hobbies." Now I feel like everyone else who comes to this epiphany the hard way. Anyway, The Workout:

Power Cleans:

1, 1, 1, 1, 1, 1, 1

PR: 210 lbs.

I have had a pretty bad weekend of nasty eating. Indian for dinner last night: Total pig fest.

Wall-Balls and Pull-ups

After a day or two of my hands hurting pretty badly, and two blisters, I was questioning this WOD. But, once it came time to work, my hands were fine, and a little tape protected those tender spots. The Workout:

Five rounds for time of: (Pack Scaling)
50 Wall-ball shots with 20-pound ball to ten-foot target (35 Thrusters with 45 lb bar)
25 Pull-ups (15 pullups)

Time: 16:30 something

Once again, I find myself posting a day late, at my desk, during my lunch break. I don't have my log book in front of me. I did almost all pullups as butterflies and loved it.

More Family Court Fun

I represented my first Stripped yesterday. A true milestone for any rising defense attorney. However, it was not in criminal court. My client was arrested for failing to appear at a child support hearing. Well, I marched down to family court, met the client (actually a pretty cute girl), and after turning her in to the authorities, headed down to the holding cells to make sure she was ok and talk with her more about the case. While there, the officers served lunch. Ouch, that sucks. Chalk that up as another reason to avoid crime. Two pieces of white bread, slice of american cheese, slice of bologna (or something that looked like it), a pint of orange juice, and two oreos. Not exactly Zone approved. I understand that the county cannot afford to feed the masses in prison, but come one, what about a little baggie of carrots, small bottle of water?

Needless to say, I felt a little guilty when I headed back up to the nice cafeteria to eat my pear, five blocks of cold cuts on whole wheat, and pumpkin seeds. Then I got the case dismissed. GO ME!!!!

Muscle UPs and Squats

I was excited for this WOD. Ever since I learned that I am able to do MU's on a bar, I look forward to MU WOD's. The Workout:

Three rounds for time of: Porch Scaling
12 Muscle-ups (did as many MU as I could, then finished up to 15 reps with Pull-ups and Dips)
75 Squats

Time: 13:01

After receiving a small blister from Barbara on my left ring finger, I taped it for protection. I protected it, but developed a nice big blister on my right palm. Damn. Two days on, and it is already time to give the old hands a break.

Barbara

The first day back after a short vacation. It was tough. I felt a little more gassed than usual, and I found my motivation struggled. The Workout:

Barbara: RX'ed

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

Rest precisely three minutes between each round.

Times: 3:09 (PR), 3:26, 3:54, 3:54, 3:47

Not sure what happened on rounds three and four. I was able to perform unbroken pull-ups, but my push-ups, sit-ups, and squats were broken on every round after the first. I think my sit-ups are getting better.

Back from Vacation

Well, the family returned from Jacksonville, FL yesterday. My overall impression? I don't like Florida. It is too flat, too busy, and somehow we managed to pick all of the restaurants with all of the sucky wait staff. Or, maybe, people in Florida just suck at waiting tables. We did have one dinner full of great service, and I loved it. Being stereotypical, I think it is the laid back attitude of the south that just bothers me. I don't understand how they get shit done. Adding to it, WVU lost and I had to listen to Florida State's stupid cheers and a bunch of fans talk about how WV is full of a bunch of impreds, and I would have rather stayed home and made money all last week. Oh well, it was a nice New Year vacation spent with my GF and family.

I did manage to keep up my WOD's while on vacation. I had to improvise a little, but I worked hard to keep up a good pace. My diet was so-so. This was the first vacation I took since becoming strict on my Zone diet, and I realized it is really hard to stay in the Zone while eating out for every meal. Yuck, my body feels out of balance, and it felt great to cook my own breakfast.

Back to the Globo today. I am going to start with Barbara to get my mind and body back on track. Can't wait.