Heavy Day

Tuesday at the gym was a heavy day. I was fresh from a rest day Monday and was excited to test myself.

the WOD:
Clean, Push-Press, Push-Jerk, Split-Jerk

1-1-1-1-1-1-1-1-1-1

complete the entire series without dropping the weight increasing weight each round.


I have not done most of these to failure so I was unsure where I could go. It looked like this:

R1: 95#s
R2: 115#s
R3: 135#s
R4: 155#s
R5: 175#s (push press is tough)
R6: 185#s PR (push press is ugly)
R7: 195#s Failed (was not able to push press and dropped the weight)
R8: 195#s Failed " "
R9: 195#s No push press. PR clean, and jerks (shaky on the the jerks)
R10: 205#s: Fail (could not clean)

I had never done this much weight on most of these so I was happy but I know I had a lot more in me. 205 is not far away.

On a less encouraging note my diet has been mediocre. I am staying close to the zone but have a tenancy to screw it up a little around lunch time. It does not help that my office if full of great tasting (not good for you) foods and the girl friend is celebrating a successful first semester of grad school. Those are not excuses my will power is just not up to these challenges just yet but I am still on the bus, I may be hanging from the bumper but I'm on the bus. I will survive the holidays!

A Weekend in Review

Thursday I did "2 minute defense" It was a tough one and maid your legs feel really heavy. I was doing alright but had a couple of drops that cost me about 30 seconds.

2 Minute Defense

5 rounds of:

1 power clean

3 hanging squat cleans

2 jerks

Sprint 200m

135#s

After the fifth round rest exactly 2 minutes then repeat (5 more rounds)

Pat: 11:31

Friday at my gym is WOD of your choice. The crossfit community recently lost a member of its family in San Diego; Miguel Flores and to honor him some friends came up with a WOD that they felt represented him. It was a ball buster and 185# cleans were a killer. I have not done many cleans but 185# is a lot. I was pretty banged up from this one.

"Miguel CFSD, A.K.A. McFlurry"
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

Pat: 44:00

Saturday was a different type of animal.

It was a team WOD. We were grouped off in to two teams. The team I was on took the big backhoe tire (about 400#s) and had to carry it 800m without setting it down. The punishment for dropping the tire: Fran. We were not dropping the tire. It was a challenge but we made it. My shoulders are bruised from the weight and my arms are covered in red marks and bruises. We then had to do team 500 push-ups with feet on the tire and 500 box jumps on the tire. I think the walk took us about 30 minutes. After the Saturday WOD I stayed for the Olympic lifting class. We did some snatch progressions followed by 5 sets of 3 front squat and 5 sets of 3 push jerks. Not sure what the weight was but nothing to heavy.

Sunday I ran. It’s been a long time since I have done any running of significant distance so it was a big deal to me. I did 4 miles on the treadmill. I went in hoping for 3 and would have been happy but I felt good and kept going. I kept the pace down and never pushed it really but I’m happy with the results. No hip pain or knee issues is a good thing and the work I’ve been doing with crossfit has me in better shape at this point then I realized. I will try to add some miles in more and more both on the run and in the pool. (I may even mount the hate machine if I feel like I need to punish myself.)

The Bear and 2 min Defense

The Bear Complex

As soon as I saw the name yesterday morning I was nervous and for good reason.

This thing is tough.

5 Full Rounds Of:

7 Sets Of The Sequence

Power Clean

Front Squat

Push-Press

Back Squat

Push-Press

Increasing weight

Break Up Or Combine Movements So Long As The Following Is Met:

-NO Resting On Ground During Sequence, Not Even To Re-Grip

-NO Jerks

-NO Receiving Cleans In Full Squats and Going Directly Overhead

-Cleans Start On The Ground

-Squats Go Below Parallel

-Push-Presses Finish In Full Lock Out

-Deadlifting To The Hang Is Okay Prior To Power Clean

-Squats and Push-Presses Can Be Combined Into Thrusters

R1: 95#s
R2: 115#s
R3: 115#s
R4: 125#s
R5: 135#s (failed on the 6th rep, completed last 2 after the drop)

I was warned to rest today and come back ready for Thursday. When I asked why, all he said was "go look up '2 minute defense' on the main site." So I did. Now I have 2 full days to worry about this

Staying on the Bus

Ok so I'm still on the bus. I got off the bus on Saturday for a little while but I didn't go too nuts. I got off on Saturday at the USC-UCLA game but that is a solid excuse. I ate a pre-made salad at a Raiders game on Thursday at the tailgate while everyone else had hot dogs and beer. I felt like a total gay but I sucked it up. In the past this kind of weekend would have been the kiss of death.

Old Pat logic:

Thursday:
"I'm at a football game; you can’t be on a diet at a football game. Just have a few beers and its not a big deal."

Friday:
Morning: "Well its Friday and you broke the diet yesterday what’s the big deal it’s just one bagel."

At lunch a couple hours later: "It is Friday and you already f-ed up breakfast, screw it give me a western bacon double cheeseburger!"

That night: "Well I had a bad day no reason to clean it up now, give me a 22oz Fat Tire and a plate of fries with that french dip"

Saturday:
"Its game day, I can’t eat clean at a football stadium, I'll take two bacon wrapped hot dogs along with 4 more beers please."

Sunday:
"Well I already blew this weekend, I will just eat whatever I want today then start all over again on Monday. Yeah that’s what I will do, back on the bus on Monday this time for real (sound of beer bottle opening at 10am.)"

I could have easily justified blowing the zone out for the extended weekend but I held strong(ish) and only gave in a little.
I am sure there are others that do this same thing but I was able to keep it together; for the most part. Saturday I did the "game day mentality and ate like a pig. Sunday I ate clean till dinner then had sushi and a beer. Not too bad. I know I should limit it to cheat MEALS not cheat DAYS but hey its game day and my Trojans had bruins to beat.


Had some good WODs last week caped off with "Death" on Friday. It wiped me out and my legs are still killing me today. I skipped workouts on Saturday because of the game and dinner with the in-laws then Sunday it was a mixture of laziness and conservation. My legs are still shot and my hip was bugging me on Friday so it was a good thing to give it another rest. (That is how I justify it so go to hell if you think it’s a lame excuse)

"Death"
Row 1000m
21-15-9 of:
75# front squat
abmat sit-ups

3 rounds for time

Pat: 31:20

Also: Shout out to my boy Nacho!!

Update

Day 1: 17 blocks and good WOD:

AMRAP in 20 min og
9 shoulder press w/ 2x 30# dumbbell
12 deadlift at 75% of 1 rep max (225)

Completed 8 full rounds

Note: I did 5 rounds at 225#s then dropped to 185#s

Day 2: 17 block and another solid WOD made harder by day 1's back killing

Row 15 cal
20 box jumps w/ 20" box

10 rounds

23:04

Back On the Bus!!

This is my bus.
There are many like it but this one is mine.
My bus is my best friend.
It is what keeps me from early onset diabetes.
I must master it as I must master my eating habits
Without will power my bus is useless.
Without direction my will power is useless.
I must drive my bus straight and narrow.
This is my bus.

No more excuses. My first attempt back to the zone was cut painfully short by a great vacation and an overall lack of effort but I think I am ready. I packed my lunch today and if dinner goes according to plan, and it should without a hitch, I will have a solid 17 block day. For me its not so much what I can and can not eat and I don't really get that hungry, the hard part is forcing down a breakfast. I try to do a 4 block breakfast but its hard. If I did not hate eggs with such a passion it may not be so bad but 4oz. of turkey at 5:45am sucks.

I am back on the bus committed. I plan on attending at least 3 crossfit classes this week as well so between the zone and the gym I think I will have earned the weekend.

Bus don't fail me now!

Holloween and "The Zone"

Halloween weekend was a blast. I don't go as hard as most but I did loosen up and had a good time. My costume sucked but its tough to compete with MANBUG!!!!!



That night went a little longer then we would have liked but it was a good time.

Saturday was the USC Tailgate. Another good time with plenty of refreshments for all.

Sunday was a recover day. I was still smoked from the shoulder day on Thursday. Then the Ducks game Sunday night. More refreshments.

I guess what I'm trying to say is ZERO gym time for me all weekend. I feel bad but not that bad.

Today I started "THE ZONE" the most important and most neglected part of my crossfiting: the diet. I have tried this before with no success. In truth the only diet I have ever been able to follow was the short time I did the Paleo diet in preperation for my first olympic triathlons.

I wont include my whole diet here but just like with the WODs this is a tool to keep my honest. I will do 17 blocks per day. If you want to know what a block is get "Enter the Zone" here.

Monday (as of 4:00pm)
meal 1: 1 block meal 6:45am
meal 2: 4 block meal 11:30 am
meal 3: 5 block meal 3:30pm

We will see how it goes.

Two Hard Days.

I started at the local crossfit gym this week and after two days all I can say is "ouch!"

It has been a blast and I can't wait to do more next week but it was not easy. My legs and shoulders a wreck. I did Nancy on Wednesday:
400m run
15x 95# overhead squats
5 rounds

It was hard and the first round of squats felt impossible. I had to drop the weight in the third round by 10#'s and that helped alot. Final time 31min.

Yesterday I did THE shoulder day.

1 shoulder press
2 push press
3 push jerks

You have to complete all 6 without a rack or drop until failure then:

2 push press
3 push jerks

same as above then:

3 push jerks

after failure on the jerks run 400m .
3 rounds

I did the first round racking the bar after each set. I did about 6 rounds of all three, about 15 rounds of the press/jerks and about 4 rounds of just jerk

the second round setting the bar down or racking was a failure. I could not do a press and only did about 3 rounds of the press/jerks and about 3 rounds of just jerks.

It was about the same for the third round. Needless to say I did a shit load of pressing and I had a tough time holding my arms up to drive home after.

I will take Friday and Saturday off then do something on Sunday, not sure what yet. I do know that its Halloween bitches and it time to relax.

Burpees, Rest and Crossfit

Phil and Jon started the burpee challenge. I hate them. The way it works is you do 1 more burpee then the day before for 100 days. But they started with 25 on Thursday. I did not start till Sunday meaning I had to do 106 to catch up. On top of that I did the KB complex but lets go back.

Thursday I did a simple crossfit total day. Some squats, nothing over 225#s, some shoulder press and some dead lifts. I was pretty burnt out from the 120's on Wednesday but I did something.

Friday I took a rest day.

Saturday was fun. I went to a local crossfit gym for a free workout/introduction. I was really impressed with the whole set up and the mentality they had. I wish I could see a class first but regardless I plan to join next week.

My hip was bothering me on Sunday but I think I just pissed it off and it seems better now. I will take a rest day today to keep from aggravating it further.

120 and bloody hands

I did the WOD yesterday.

Ten rounds for time of:
12 Burpees
12 Pull-ups

NOT FUN. I had a previous pr of 23:53. It was not that fast. I tore the shit out of my hands for 30:15. over 6 minuets slower. Now I cant be too upset because I am still early on my road into fitness but it sucked. As you can see below not only was my arms and back not very well prepared for the pullups but my hand was definitely not.



my left hand started bleeding in the same spot as the blister above in the 4th round. It didn't really hurt but the blood mixed with the chalk on the bar and ground was impressive. At least it was to me, the 24hour fitness employee who informed me chalk was not allowed in the gym (lame) asked me to clean it up and did not look to happy about the white hand prints on the ground wiht little blood drops in them. I kept using the chalk after he asked me to stop, there was no way I could have finished without it.

I again got tons of strange looks but I monopolized the pull-up bar/tricep pull-down cable area in a very crowded gym. Once I got started nobody wanted any part of my sweaty little are.

I have decided to follow the crossfit model of 3 on 1 off so today is a rest day and I think it is well deserved. Back at it on Thursday.

TRB Continues

I skipped the filthy fifty yesterday, not because I was scared!
In its place I did the posted WOD from the crossfit main site

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I did the WOD with Phil who really put to home how lame I am. Jon did it on his own later that night

Jon: 7 Rounds + 5 Thrusters
Phil: 7 Rounds
Pat: 5 Rounds + 5 Thrusters and 7 Powercleans

It was hard. I felt good about my strength, the thrusters did not seem too bad and they didn't bother the hip. The SDHP's killed my back but I think that's just conditioning. I haven't put that kind of stress on my body in a while and I think it was just pissed.

I plan on doing the main site WOD again today

Ten rounds for time of:
12 Burpees
12 Pull-ups

The last time we did this I was fastest. I don't think that will be the case today.

Check it out

TRB: Days 6 and 7

I said I would know where I stand by the end of the week and I was right. My hip is holding up better then I thought and my strength is not as far gone as I had anticipated. After doing one of the ladies I am happy. Cindy was killer but I did 20 rounds, 2 more then I expected to, and did not die. Don't get me wrong I nearly puked at about the 15 min mark but I held back. I took Saturday off to recover, I still hurt two days later, then got back to it on Sunday.

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

Pat: 20 rounds

Sunday:
Complete KB complex
10x 1 arm KB swing+
10x RTW (Both Directions)+
10x Figure 8 (front-to-back)+
10x Figure 8 (back-to-front)+
10x Goblet Squat+
10x Push Squat+
10x Standing Halo+
10x Deck Squat+
10x Half TGU (10 each side)+
10x Windmill (10 each side)+
10x 1 Arm OHS (10 each side)+
10x Get-up (10 each side)

Also did 50 2 arm swings+
10x KB snatch (10 each side)+
10x KB Press (10 each side)+
more swings and presses.
All with 35# KB

It was a good workout that is harder then it looks.

So Monday I will look to do:
"Filthy Fifty"
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

Its an extreamly hard but fun workout that I may not be able to do fully if the KTE or wall balls bother my abs or hips but I will give it the college try.

Days 3, 4 and 5

So I did what I said I didn't want to do. I skipped the workout on Wednesday. I did it for a couple of bad reasons but the one good one was that I was ridiculously sore and felt it would have been counter productive to kill myself two days in row. Of course that is the plan today. I did the Ghetto-Bells workout yesterday and plan on doing Cindy today with Jon and Phil (if Phil takes his big boy pills and comes out to play) The last time I did Cindy I almost died, today I die. So I will eat hearty because...



That was lame I know but go fuck yourself!

Ghetto-Bells
AMRAP in 20 min of
21 SDHP (53# KB)
15 Sit-ups
100m waiters walk with KB

Notes:
5 full rounds plus 21 SDHP
I have gotten some crazy looks from people in gyms before but nothing like last night. The waiters walk through a crowded Jimmy gym got me a lot of attention. the 53# monster KB looks heavy because it is and people wanted no part of my grunting across the middle of the gym. I love it

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

I think last time I did 23. I hope to get 18 tonight.

TRB: Days 1 and 2

I am truly pathetic. After those big words I got a big fat "F" for my efforts on day 1. I had a big fat kid lunch and was a big sandy vagina (as Bri Bri like to say) and didn't go to the gym.

I didn't eat much better on Tuesday, Conic Taco is way to good for my weak ass to pass up, but did a good workout after work. I have to do it before I go home or all of the life is drained out of me after the drive and its damn near impossible to get motivated once I sit on my couch. I would call day 2 a C+ effort. I did my first Crossfit workout and that felt good and I did some deadlifts that hurt but in a good way.

Day 2 workout:

Seven rounds for time of:
75 pound Shoulder Push-Press, 21 reps
21 Back extensions

Pat: 15:52

Not bad all things considered. It was Rx'ed as shoulder press but I did push-press. I don't know if I would have finished if I stayed strict.

We will see how today goes. I plan on doing a workout from Crossfit Monrovia:

Ghetto-Bells
AMRAP in 20 min of
21 SDHP (53# KB)
15 Sit-ups
100m waiters walk with KB

We will see how it goes...

1...2...3.. DONT BE A SANDY VAGINA!!

The Road Back

OK today is the day! I feel good and excited about my first steps on my road back.



I have not posted in weeks but I plan to fully document my road back to fitness. It will not be graceful but it will be tough. My hip is feeling stronger and it needs to be pushed. It will be only a little at first but I will know exactly were I am at by the end of the week.

My goal is to win everyday. That does not mean perfection in my diet, although I will be making a lot of changes. I say that a lot but now it needs to be more then words. It means getting better everyday. Even if that is something small it must be something. If its reading articles to further my knowledge and keep me on the right path or eat clean all day of pr my squat I must win every day.

The gym will be easy. I know what I need to do there and first and foremost is get my hip strong. That means squats, dead-lifts, glute-ham raise, good mornings and cleans.

I look forward to the challenge.

RANT

I am broken! No secret my hip is FUBAR and my because of that my lower abs are a cluster F.  I have been in a slump and I hate the gym right now.  For the past 3 years I have walked into the gym knowing what I wanted to do and did it.  I have been hurt before but not like this.  I can’t do any of the things I love to do so I fake it.  I try to lift like a jimmy but I can’t.  I need something to get me motivated and I can’t find it.  I have not crossfit’ed legitimately in months now and it kills me.  I have not ran, biked or swam consistently or with any duration since my race and I am getting a little aggravated.  I have decided to start swimming.  I figure I can mix it up between short high intensity and long low intensity to give me some semblance of what I had before and hopefully soon be able to get back to pull-ups and thrusters.   I hope I can kick in the pool but if not I have a pull buoy I can use so it’s all upper body.   Wish me luck because if I don’t get some of this tension out soon I may kill someone.  

Nasty Girls

http://media.crossfit.com/cf-video/051204.mov

Watch the video for discription

Phil: 15:15

Weighted Pullups sets of 1:

Phil: 50

 60

 70

 80

 90

30-70

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

Phil: 19:47
"Finished everything except for burpees in 11 min. I hate burpees."

well said

Thank God for Phil because as a group No Name is not fairing well with Jon (knee) and Pat (hip and lower abs) hurting but Phil keeps the standard out in front while the rest of us suck.

Named WOD's

Angie
Phil: 17:26 (pr)

Pat: 29:30 (still nursing some injures but starting to get back)

Murph

Phil: 36:27

Football Time Bitches!!!

Fight On!!!




Raider Nation!!

Deadlift

Phil:

315

335

355

385 (previous PR)

405 (New PR)

On a side note:
Pat and Jon are both a little banged up and taking some time to heal

This is Your Life

I dont know what to call this but it sucked

"Sucked"

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-up

Jon: 30:36 "I have a mach 9 headache cause that thing just fucks with your equilibrium"

Phil: 32:06

Pat: 43:35 (skipped the last 50 GHD sit-ups)
First day at a new gym in a new town and I got some strange looks. I was forced to stop several times to wait for equipment and to re-setup the thrusters. ( I also took some time to help a guy learn the kipping pull-up)

It also looks like there is something wrong with my hip flexor. I was trying to ignore it but it has gone too far and now it needs to be treated like an injury not just regular pain.

Squat Snatch and Pull-ups

44 pound kettlebell squat snatch, left arm, 21 reps
44 pound kettlell squat snatch, right arm, 21 reps
42 Pull-ups
44 pound kettlebbell squat snatch, left arm, 15 reps
44 pound kettlebell squat snatch, right arm, 15 reps
30 Pull-ups
44 pound kettlebell squat snatch, left arm, 9 reps
44 pound kettlebell squat snatch, right arm, 9 reps
18 Pull-ups

Jon: 13min (no squat)
Phil: 20min as rx'd

KB Complex and Deadlift + Push Press

Complete KB Complex:

10x One Arm KB Swing +
10x RTW (Both Directions) +
10x Figure 8 (front-to-back) +
10x Figure 8 (back-to-front) +
10x Goblet Squat +
10x Push Squat +
10x Standing Halo +
10x Deck Squat +
10x Half TGU (10 each side) +
10x Windmill (10 each side) +
10x One Arm OHS (10 each side) +
10x Get-up (10 each side)

Then:

5x Deadlift @ Bodyweight +
10x DB Push Press @ 35# KB

As many complete rounds as possible in 12 minutes

Phil: 16 rounds
Pat: 13 rounds
Jon: 10 rounds + 5 deadlifts

The KBC was a workout in itself but not done for time just focus on good technique using the 35#KB.

Franish with a C2

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Jon:
8:40
7:40
4:25

Pat:
8:45
8:40
5:25

Phil:
7:20
6:43
4:26
(edited per Phil's comment)

This was tough one made worse some lingering injures and excess from the last week/weekend.

Vineman Ironman 70.3 a recap

I did it!

I completed my first half Ironman. A 1.2 mile swim, 56 mile bike ride and a 13.1 mile run.

It was a blast.

We woke up at 5am to a cold misty dark morning and made our way to the Russian River in Sonoma. My group did not go off till 7:42 so once I set up my bike we got to watch a couple of the other groups start. At about 7:30 we made our way into the water. I was one of two guys in the 29 and under group not wearing a wetsuit but with water temps at about 72 degrees, it felt fine. The start of the swim was a cluster fuck, bumping and swimming over top of people but after about 10 min it spread out. At the half way point of the run the water got so shallow you had to stand to make the turn. Very strange. I got hit in the head a couple of time on the way in but finish a respectable 38 min. 25th of 35 in my age group.

After getting on the bike, I cruised through the first 10 miles just letting the cold get out of my legs and trying to pace myself focusing on keeping my average mph above 17. Around mile 24 I was passed by a friend and that helped me to pick up the pace. I road well (for me at least) till about mile 40 then the cramps started to creep in. I got to the hill at mile 46, it’s only about 403 feet tall but its steep, and after several hours on the bike it felt like an eternity. My legs were shot and they were cramping. I tried to stand up and pedal which cost me some time; My legs never really recovered from that.

The course was "very challenging" says Triathlon Magazine and I agree. I finished the bike in 3:24, not sure what the place in the age group was, but I am sure it was damn near the back.

The run course started flat, thank God, but my legs were still screaming and I was forced to walk a little to let some of the lactic acid in my legs break up. By mile 2 I was up and running at a 10 minute mile pace but I was able to run a bit faster through the middle. The course was tough with some solid climbs that hurt but I was pretty happy with my legs, considering how bad I was hurting coming of "Hate Machine" (my new official name for my bike). For the last 5 miles the cramping was starting to come back. I would run about half a mile then walk for about 25 yards then run again. I did that for the most part till the last mile. As we came in for the finish I just tried to ignore the pain and pushed through. I could hardly drag my legs across the finish but I finished. My half marathon was 2:08 about 9.8 min mile pace. Not too bad all things being considered. I was 29th in my age group.

After 6 hours and 15 minutes I was done. It was the first time I had ever ridden my bike over 48 miles or had run more then 11 and I have never done any workout that lasted more than 3 hours but I did it.

People told me that once I finished the 1/2 Ironman I would want to do a full. And I can say whole heartedly that those people are wrong. Don't get me wrong it was a great experience but I don't need to kill myself for 12+ hours. Maybe one day but not any time soon.

I do want to thank everyone for the support and well wishes.

Pat:
6:15

The 2009 Crossfit Games and a Couple of Bitches

OK so the gauntlet has been thrown down, No Name Gym is going to the 2009 crossfit games. We are looking to make a strong showing and hope to add some more people before then. Some serious work will be put in the next few months but we are ready.

Fran:

Jon: 5:55 (pr)

Phil 4:25

Pat 7:35

Angie

Phil : 21

Jon: 19 (pr)

Squats

Overhead Squat
Front Squat
Back Squat

5 sets of 1 for each

Phil:

OHS: 95, 115, 125, 135, 155

FS: 135, 155, 185, 205, 225

BS: 225, 255, 285, 305, 315

Pat:
OHS: 95, 115, 125, 135, 155(fail)

FS: 135, 155, 185, 205, 225

BS: 225, 255, 285, 305, 315(fail)

Not an excuse but my legs were shot from a long weekend of running and riding.

Also lots of love to Jen for a new PR on FGB! 350! (WTF)
The girl is a monster!

Lies about Fat

Its a long video but watch it, trust me its good for you!

Fun Stuff x 50

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Jon: 12:48
Pat: 13:20
Phil: 14:50

Pull-Ups and Burpees x 120

Ten rounds for time of:
12 Burpees
12 Pull-ups

This sucked!

Phil: 24:18
Pat: 23:53
Jon: 8 rounds 18min. Competed final two rounds after extended break.





Grip and Rip








Time to pay for your hard party ways!




The Price

Cleans and HSPU's

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Phil: 21 min Rx'd
Jon: 16 min assisted HSPU's
Kelsey: 14 min assisted HSPU's
Pat: 15 min sub power clean for squat clean HSPU's as Rx'd (for most at least)

time to shut up and Tri

Olympic Distance at Bonelli Park, San Dimas
1.5K swim 40k bike 10k run

Pat:
total: 2:59:58

swim: 30:13
bike (includes both transitions): 1:38:31
run: 51:16


Considering the level of commitment (or lack there of) to the 3 disciplines not to bad but will need to improve a lot in a short time before the 70.3 in July.

Cindy on Roids and more Thrusters and Jumping

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

Jon: 7 +

AG: 5 rounds + 15 pull-ups

and more:

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Phil: 10:37

Pat: 9:30




Phil pushing weight







Respect the headband

Thrusters and Double-Unders

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Jon: 8:35 as rx'd

Kelsey: 8:25 sub single jumps x2 for double unders

CrossFit Total

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Jon

Squat 345
Shoulder 145
Dead 425

Total: 915

Phil:

Squat 345
Shoulder 160
Dead 385

Total: 890

Pat:

Squat: 335
Shoulder: 145
Dead: 335

Total: 815

No Name Tabata

Push-ups
Sit-ups
Squats
35# KB swings
Box Jumps

As many reps as possible in 20 seconds followed by 10 seconds rest. 8 rounds. We all followed this order but started at different stations.

Score is the lowest number of reps in a single round

Jon: Started on Swings
12
17
18
12
11

Total: 64

Pat: Started on Push-ups
14
14
15
13
7

Total: 69

Phil: Started on Box Jumps
15
10
20
5
12

Total: 62

Kelsey: started on squats
12
12
14
12
6

Total: 56

Mile run 2min work x5

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Another big THANK YOU to Danae for the pictures and the score keeping. Its a huge help.




Solid efforts all around Jon2 Sub double unders for box jump burpees (he is nuts)

Jen scale 30# thrusters to 20#

Cleans, Jerks and Runs

Complete as many rounds in 20 minutes as you can of:

95 pound Clean and Jerk, 15 reps
Run 400 meters


Pat and Jon: 4 full rounds

We chose this one thinking it would be fairly light. It wasn't.

FGB recap

After a long wait to get started we hit it hard

Jon was an animal putting up a solid number and crushing the rest of us in the process. A big thank you to Danae for keeping track of the numbers despite my best efforts to screw her up.

The order was:
wall ball - 20#
SDHP - 75#
box jump - 20"
shoulder press - 75#
row - damper @5

Jon:
R1: 24, 20, 28, 20, 12
R2: 20, 20, 23, 15, 11
R3: 20, 12, 19, 15, 12

Total: 271

Phil:
R1: 25, 20, 25, 20, 11
R2: 19, 20, 16, 20, 10
R3: 20, 15, 16, 20, 10

Total: 257

Kelsey:
R1: 25, 20, 28, 20, 12
R2: 16, 16, 17, 15, 10
R3: 16, 12, 15, 15, 16

Total: 253

Pat:
R1: 25, 20, 23, 23, 15
R2: 20, 18, 13, 14, 13
R3: 16, 12, 15, 13, 11

Total: 251

"Michael"

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

Pat: 22 min
Jon: 21
Phil: 26
Danae: 26
Lauren: 28
Kelsey: 23

A good time with the whole No Name Gym Crew

Jon, Lauren, Pat, Danae, Kelsey (Phil not shown)

Fight Gone Bad!!

Tomorrow we will be doing Fight Gone Bad. This is a great workout that will show what you are really made of!

In this workout you 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. 3 rounds of :

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)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Copy the link below to your browser if you want to watch a video explanation:

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov

If you want in post a comment and leave your info, we will send the invite. All levels welcome, the more people the better.

Ass-Kicking Shoulder Day

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Pat: 23min (sub 25 pounds for pull ups)
Phil: 26min (as Rx'd)
Jon: 18min (no added weight on pull ups)

Cindy

Cindy... is cruel bitch:

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

Phil: 28 rounds (pr)
Jon: 23 (pr)
Pat: 23 (pr)
Kelsey: 21 (first time)

This was a good day for everybody but it hurt for a long time after.

Deadlifts

Deadlift 1-1-1-1-1-1-1 reps

185#
225#
275#
315#
335#
365# pr for Pat and Phil
385# fail for Pat and Phil
405# Jon only


Jon pulling 405#

Muscle-Ups and "We're doin' 5!?"

30 Muscle-Ups for time

Phil: 13:52:50

An awesome effort!




"We're doin' 5!?"

10x Sumo Dead-lift high pull
10x ring dips

5 rounds

Jon: 7:04:47
Kelesy: 7:32:28
Pat: 9:55:66

Fran

"Fran"

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

Pat: 7:38
Jon: 6:13 (pr)
Phil: 4:41














50 Burpees for time

Pat: 2:58
Jon: 3:15
Phil: 3:45