NO NAME GYM

On the Team

2010-04-01T06:32:00.000-07:00

After 3 months the competition has ended. I was slated in 4th place but due to a late drop out I was moved up a slot to 3rd and on to Team Crossfit Academy's affiliate team. Although its not exactly how I wanted it to go I am proud of my efforts. I pr'd in every workout I attempted, some twice, and was able to tackle a couple of my weaknesses. I still have a way to go but I look forward to May 8-9th when I get to compete at crossfit for the first time outside of the gym. I still have a way to go and am as excited, if not more so, to prepare for the games as I am the games themselves.

Some of my scores:

DT 18:24 (2nd place)
Nancey 14:46 (4th place)
Elizabeth 14:52 (4th place)
Grace 4:03 (3rd place)
Diane 10:14 (2nd place)
Press 150#s (4th place)
Back Squat 335# (1st place)
Snatch 165# (4th place)
C&J 215# (3rd place)
1 mile run 6:07 (1st place)
5K Row 19:21 (2nd place)

Not great scores but I am improving and will continue to do so.

Excuses

2010-01-07T08:32:00.000-08:00

I noticed something last night at the gym: I have way to many excuses. I was a giant vagina in the gym yesterday, I was way under my max lifts, had a tough time with my 85%s and just felt like a shit popsicle. The guys (and girls) around me were killing it, one in particular, and I am not going to lie, it pissed me off. I was not angry with them, they are all great people and I hope they continue to progress but we are competing now and it really bothered me to watch them get stronger and PR while I was putting Vagisil on my yeast infected ego.

The worst part is how weak my excuses were. "I got up early this morning", "I went snowboarding on Monday", "I have really cleaned up my eating so I must be adjusting." Wow I hate myself right now.

The truth: I suck. BUT I am working on it. As it stands right now I am out classed by this group but I will not let that stand.

A Rededication

2010-01-05T13:25:00.000-08:00

When the New Year rolls around most people make resolutions, they want to get “fit” or lose weight or quit smoking. This is not that. I am not making a resolution; my resolve was never in question. What was a problem was commitment. My commitment has been lacking and that is what I plan on changing. I plan on going back to what I know works. For me that’s paleo-zone and a steady mix of crossfit, o-lift and some running and rowing in there to keep it interesting. I am going to get my nutrition dialed in first, to me that is the cornerstone to everything. I am not a good enough athlete to be able to make significant improvements in spite of good nutrition. The next step is motivated and directed training and practice. I have way too many holes in my game and need to start to plug those up. To do that I need to be focused on my end goal, create a plan and then work that plan. The next 30 days are huge for me and I need to stay focused.

The game: 16 workouts including a few “Warrior” wods, some “Girls” o-lift, power lift and some endurance work.

No strategy just hard work from here on out. I will finish these next 90 or so days as hard as a coffin nail or kill myself trying.

Virtuosity

2009-12-01T08:28:00.000-08:00

not totally sure why I was compelled to write this but...

In response to Team Crossfit Academy’s post on virtuosity:

In my previous life as a mediocre high school athlete I was fortunate enough to be able to take instruction from some of the best in my sport. It included multiple NCAA All-Americans, Olympians including a gold medalist, and some of the best coaches a teenager can ask for and one thing was always constant: the focus on the basics. They went over the same things again and again drilling and re-drilling constantly correcting small flaws.

Watch an athlete at the top of their respective sport; wrestling, baseball, basketball, golf and you see the same things. They are all exceptionally good at the basics. Tom Brady is not a great quarterback because he can make plays with bad mechanics and sloppy foot work, he is great because his footwork is impeccable, his mechanics are sound and consistent, and his preparation is extensive and elaborate. He is future hall of fame QB because he is great at the simple things.

In no place is this more evident (to me) than in MMA. All of the fighters are good at jiu-jitsu and can do the fancy submissions but it’s the first one they learn, the rear naked choke, which wins many fights. The guy who is best at the basics is most commonly the victor.

Voltron

26.2

2009-10-12T14:28:00.000-07:00

So I ran a marathon.

It was long.

I did it after almost everyone told me not to do it because of what happened after my last long training run. For those of you that have not heard I had to go to the emergency room after my run two weeks ago with severe stomach cramps and vomiting. I was suffering from an electrolyte imbalance and dehydration. That was one of the worst feelings I have ever had. Because of that I did nothing all week but felt good Friday and Saturday so I decided to run.

I woke up early Sunday, felt good and got going. I did everything I could to prepare myself as far as nutrition was concerned. I had initially wanted to do the whole thing paleo style but after what happened the previous weekend and my lack of testing I decided to pass on that and went with the GU's and electrolyte/potassium/calcium pills. I started with the pills and Gatorade first thing Saturday and upped the dosage during the run taking a total of 16 pills on the course along with 6 GU's.

The first 14 miles were the most fun I have had on a run. Black Jon and I were having a blast and annoying the people around us as much as possible. Jon had his phone playing music at full blast so we sang and danced when we felt it appropriate. I like to think we helped lighten the mood. People take these things way to serious. Nothing that takes that long and is that hard should lack fun.

At about mile 14 I had to back my pace down some while Jon, because of his time goal had to keep it up or even pick it up so we split ways. I maintained my slightly slower pace for a while after that. At about mile 18 I started to develop a blister on my foot but was able to take care of it with some Vaseline.

Miles 18-22 were fun taking us through CSULB where the students were out having a good time and cheering the runners on. It helped.

At about mile 22 after walking through an aid station I was caught by one of the pacers. She was leading a group that was intending on finishing at 4:15. I thought perfect I can handle this pace, I feel pretty good still and my foot issues are under control. So thats what I did for the next mile or so.

Just after mile 23 I started to break down. My legs started to cramp and I went from OK to shitty in about 10 steps. My legs had enough and started to just stop. I tried to walk it off letting the legs settle a little but each time I would try to start to run even in a slow trot my legs would cramp from calf to hip. It was pretty brutal. Because of that I had to walk. So that's what I did for about 3 miles I walked watching my time slip away with every agonizing step. And they wer agonizing steps I was massaging my quads while I walked because if I didn't I would have had to stop entirely.

But I finished in a respectable (I guess) 4:50. I was angry that my legs let me down but I had never run anything close to that distance and only really did 4 runs over 10miles prior to that and the only one over 13 put me in the hospital.

All that said it was a blast but I dont need to do that again any time soon. 13.1 sure any time; I like that distance a lot but you can keep your marathons.

Huge respect to Jon who beat his time goal of 4:00 with a 3:57.
Well done sir.

Paleo Challenge

2009-08-31T08:08:00.000-07:00

There have been lots of "paleo challenges" on the blogs lately, each with a different punishment and reward for efforts. Ours is no different.

Those of you who are not familiar with what paleo means there are several great sources online:
Robb Wolf
The Paleo Diet

As well as some great places to find recipes and meal ideas
performance menu
caveman food (not a good fitness blog but look around she has great food ideas)

If you want more ask I have a couple but just Google paleo food recipes you are bound to find something.

So back to the challenge. We have decided to create our own challenge. It started with The Jer, Loo, Danae and me. We made the pact then got absolutely trashed on cheep Japanese beer. then started the next day. It has grown adding several of people and intriguing others.

The details:
The challenge runs from two weeks ago for us, whenever you decide to start for you, until Halloween.

NO GLUTEN!! EVER! Not even with cheat meals.
You can have dairy (milk, dressing, cheese, ice cream, etc) one time every other week
You can have one cheat meal per week.
On those cheat meals you can have improper proportions (for those who eat zone or close to it), fried food, sugar, candy just about anything as long as it does not have any gluten in it and dairy only every other week.

Sounds simple enough?

Its really not so bad, I did 5 weeks but with dairy once a week and it was actually pretty easy. For me it was the beer that killed me but thanks to Whole Foods there is a good answer to that: Redbrige Gluten Free Beer
Trust me its good.

Ok so now that you read all that now you need to know the price.
The punishment is simple really.

30 MIN OF 6 COUNT BURPEES

see not so bad. If you dont know what a 6 count burpee is just ask me, Jeremy, Loo or one of the trainers. It will be taped and posted to facebook like all good public embarrassments should be. Those burpees will be counted out by one of the non-cheaters and if you stop moving so does the clock. The 30 mins is 100% active so if it takes you 60 min to do 30min of burpees, well then you shouldn't have cheated.

Before you say "sounds great I f*$@ing hate burpees! I would never cheat if I knew I had that coming" read this: Burpees vs Cookies. Its a good write up of why punishment does not always work. Personally it works pretty well for me but to each their own.

So after all that: Good luck and be ready to cut loose on Halloween.

~Pat
aka Voltron

Voltron: Defender of the Universe

2009-07-22T10:34:00.001-07:00

Why Crossfit?

2009-07-17T13:09:00.001-07:00

TCA is looking for some T-shirt ideas, this was an idea Jeremy had I just put it together.

Quck bit and a couple of pictures

2009-07-02T11:17:00.000-07:00

Have not posted in a while but I have been doing well. My workouts are getting better by the day and even if my pull-ups suck I can still go hard on most everything else. I am really looking forward to the long weekend coming up and then the Games. I am not competing but it will be fun to cheer for the teams that I have friends on and then watch the elite kill it.

The Mud Run

City Chase

The Next Set

2009-06-15T13:03:00.000-07:00

Now that I am almost done with the 5 weeks of consecutive Saturday races I am ready to plan my next set of challenges. So far my list of races I hope to do looks like this:

Aug 8th - Sprint Triathlon at Camp Pendleton 1:54 A good effort. This one was more about fun but I pushed hard and felt like I went as fast as I could that day.
Sep 19th - Heart Break Ridge 1/2 Marathon at Camp Pendleton
Sep 27th - Orange County Oly Tri
Oct 4th - LA Oly Tri
Oct 11th - Long Beach Marathon (full distance)
Nov 22nd 18K Trail run in Santa Monica
Dec 6th Muddy Buddy Temecula

The more I look at it the crazier it seems. I like that. I don't think I will do both those Oly tris, I will likely do the OC and then focus on the marathon for a few weeks. I want to do well there.

I have only signed up for the sprint tri so far but plan to regester for the rest (the ones I choose) in the next 7-10 days. If anyone is planning on doing one of these let me know and I we can get some trainig days in.

A Full Plate!

2009-05-18T08:58:00.000-07:00

I was looking at my schedule for the summer and realized I have a busy next few weeks:

Sat May 23rd: Mt Wilson Trail Race 1:46 1 down 4 to go

Sat May 30th: OC Duathlon 2:25 I had some really bad cramping, I need to work on my nutrition on race day

Sat June 6th: Camp P. Mud Run 1:10 Got a late start and something of an extended warm up but had a great time. Cant wait till next week, hope to go sub 1:05 and based on the slow downs we had I dont think that will be too tough.

Sat June 13th: Camp P. Mud Run 1:01 I got to the starting line and was able to run the whole thing. I had to slow down going up the hill a few times and could really feel some fatigue in my legs but I felt good. Glad those 2 are done but cant wait till next year. I plan on doing it at least twice (maybe 3 times) including one B&U's.

Sat June 20th: San Diego City Chase The City Chase was one of the most fun things I have ever done. It was similar to the last Pioneer run I did with TCA but on a larger level with some great checkpoints (and some not so great ones). I will do a better write up when I get the pictures sent over but I could not recommend this race enough. I will defiantly do it again next year.

Then a couple of free weeks followed
July 10th-12th: Crossfit Games 2009
Sat July 18th: Crossfit Nutrition Cert
Friday July 24th: Every Second Counts Premier
Sat Aug 8th: Camp P. Spring Triathlon?

I may add more but I am not sure where. I would like to do a couple of Olympic Distance Tri's as well but I will have to see how the shoulder does and when I can get in a pool.

Its going to be a fun summer.

The Road Back Again

2009-05-14T16:41:00.001-07:00

I have been away for a while, I apologize but I have been working hard and trying not to screw up my shoulder rehab but I am close. I can do most things without pain, including pull-ups which were totally impossible just a few weeks ago.

I have had a couple of Pr's on the C2:
2K 7:20
5K 19:24

I also Pr'd Michael a few weeks ago by 25 seconds so I have not lost it. I am still about 2 weeks from really starting to lift but its close I can feel it.

Tomorrow will be a good test. I will have the OG No Name Gym crew at the Academy so my little speal about taking it easy might have to wait till Saturday.

I have also been doing some Long Slow Duration (LSD) stuff which sucks but is a necesary evil

I did the MWTR course about 3 weeks ago in 1:42. looking forward to the race! I have also signed up for a City Chase with a buddy. Team Jimmy Jam will crush it.

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time."

Coach Rip

Risk

2009-03-31T12:36:00.000-07:00

“The person who risks nothing, does nothing, has nothing, is nothing, and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.”
-Leo F. Buscaglia

There is a reason people live in mediocrity, because it is easy. If you never give it your all you will never know how far you can go. If you do go 100% you run the risk of losing control or "hitting the wall." If you worry about holding back or saving something you will never reach your full potential. To me the latter is much worse. I would rather risk an injury and go all out then worry about the injury and never know what I am made off.

I am not perfect, no one is. I can not give every ounce of my self in every workout but I want to. But I do it often enough to know that I can.

"I don't save anything for the swim back"

On a less serious note that whole blog your food shit is for the birds. F that.

I get to do today as Rx'ed!!

2009-03-25T08:43:00.001-07:00

The WOD posted today at my gym is one I can do as rx'ed!

10x 225 deadlift + 200m sprint: 3 Rounds

6:10am Zone Bar: 2P 2C 2F

9:30 3oz turkey, 1oz cheese = 3P; 1 slice bread = 2C; 6 macadamia nuts = 6F

"There are few things graven in stone, except that you have to squat or you're a pussy." Coach Rippetoe

Same Shit Different Day

2009-03-24T08:55:00.000-07:00

7 hours of good sleep

Back is sore from the GHD yesterday.

6:30am Zone Bar: 2P 2C 2F

9:10am 3oz turkey breast, oz cheese = 3P; 1 orange (s/m) = 2C; 6 macadamia nuts = 6F

12:00pm 4oz ground buffalo meat = 4P; 1 small apple = 2C; ~2Tbs peanut butter 12F

4:00pm 1 yogurt (with fruit), 1 string cheese = 2P & 2C; 3 macadamia nuts 3F

7:00pm 5oz chicken breast = 5P; 2 1/2 cups steamed broccoli = 2C; 12oz beer = 1.5C; 2 Tbs peanut butter 6F

Again not a bad day but not great. I need to work harder at packing my lunch so I am satisfied after meals. I have been craving sugar bad the last few days.

WOD:
5x 400m sprint with a 3min rest between sets

R1: 1:20
R2: 1:18
R3: 1:22
R4: 1:24
R4: 1:27
R5: 1:28

Not bad but the legs are not happy. I recovered well between sets but it was hard to keep the run technique in the last few sets.

Something New

2009-03-23T07:40:00.000-07:00

I want to start tracking more on this site. I'm not sure how long this will last but I am really trying to make a solid 6 week run with one cheat meal a week and I think this will help. I will update throughout the day.

6:30am Zone Bar: 2P 2C 2F

9:45am 1 flour tortilla = 3C, 3oz turkey 1 0z cheese = 3P, 3 macadamia nuts = 3F

12:45pm 1 slice whole grain bread = 2C, 3oz turkey, 1oz cheese spread, 1 string cheese = 4P, 10 macadamia nuts = 10F

4:45pm small apple = 2C, 3oz, 1 string cheese = 3P, 9 macadamia nuts = 9F

7:30pm 4 cups spinach, 1 Tbs dried cranberry, 1/2 apple = 3C, 1oz blue cheese 4oz cooked ground buffalo = 5P, 2 Tbs avocado + fat in cheese = 3F.

12C 15P 27F

Not a perfect day but not bad.

WOD
7 rounds of
12 pulls on a rower
12 GHD sit-ups

12:30

Shoulder Pain Fucking Sucks

2009-03-07T14:49:00.000-08:00

My shoulder is fucked up. It hurts more and more every fucking day. It hurts more when I sleep then at the gym but its still keeping me out. I am going to the doc next week so he/she can tell me not to workout and I can tell him/her to go to hell. Then I will go to a PT who will tell me not to work out but at least try to fix me. So you know what this means? I will be doing more heavy back squats, dead-lifts and other static movements that I don't hurt and some running. No pull-ups, KB swings, snatches, shoulder press, push-ups or anything else remotely fun. Fuck this sucks. FML

Still Grinding

2009-02-25T13:46:00.000-08:00

Last Friday night I did a group run with friends and friends of friends from my gym called The Pioneer Run. In a nutshell it is a night time trail run from an undisclosed location for a unknown distance. This is how my coach and team leader for the run described it:

"Pioneer Runs were designed as a way to spend the evening with friends running through unfamiliar terrain making choices along the way (Thinking while running)...Friday night would serve as the 4th Pioneer Run. The initial concept was designed around 7-10 miles from Mt. Wilson to Jones Peak via the Toll Road and a ridge-line then down into Sierra Madre via the Mt. Wilson Trail. As the Teams filled up we had a unique opportunity to push the envelope and increase the distance all while giving our Teams the maximum opportunity to make great route selections for added Teamwork challenges.

The Teammates had no idea really what they were getting themselves into as they arrived at my house Friday evening. After a meeting with both the Team Captains and the Team of drivers we broke our folks into 4 groups...Blue, Green, Red, and Yellow. Once color-coded and matched with their respective Captains away we drove up the 210 Freeway to Highway 2 and up towards Mt. Wilson. Again, 90% of the Teammates still having NO clue as to where they were to be dropped off...that's how I like it.

The Road Closure Sign stopped none of us, and the snow packed road to Wilson only elated both imaginations and anxieties. The night was young, air was crisp, and the temperature was perfect...about 45 degrees. After a quick drop off at Eaton Saddle @ 5090ft we broke into our groups and headed through the Meullar Tunnel to Markham Saddle @ 5270ft. The snow, ice, and drop-offs forced a lot of folks to pay attention quickly..."

It was a great time that pushed me mentally more then anything else. Not because it was hard but my group had a few people that were not as at the level of fitness to be great at this so I took it upon myself to push them. Put it this way when we started I was the go-team guy cheering people on with an "at-a-boy" or a "keep pushing you can do this" and people liked me. As the night turned to morning and downhill turned into uphill my positive reinforcements stopped. Not that I was mean or cruel to these people, I just pushed them with a different timber in my voice, one of authority and anger, and not so much patience. I was physically pushing and pulling people up the hill for extended periods of time all and may have used a couple of bad words, but just a couple. At one point I told young Andy to "SHOW SOME FUCKING FORTITUDE!" and "I WILL NOT BE ON THIS MOUNTAIN ALL FUCKING NIGHT SO GET YOU SHIT TOGETHER AND GO!" But what was great about it was Andy responded. He did not recoil from the anger he pushed. I could see him pushing and it pushed me. Andy and I battled and I hope he would agree when I say we are both stronger because of it. When we finally made it to the final leg Andy was asked if he could run the rest of the way, about a mile or so. I did not let him respond I said "he doesn't have a fucking choice, we are running." And we did I finished right next to him in a RUN up to the drive way.

We finished at 2am and 15.5 miles in total distance with a lot of elevation changes in the middle.

Saturday I was useless. My WOD was sleeping on the couch for time.

Sunday I took a run technique class with my gym that I think will pay big dividends as I work on the technique. It wont come easy but I am committed.

Monday I did the WOD at my gym.

The Punisher
10x 135# squat cleans +
run 200m+
9x 135# squat cleans +
run 200m....
so on to
1x 135# squat clean +
run 200m

It was hard. My legs hurt and my back was the tightest I have ever felt it including the tightness I felt in my triathlons.

Pat: 25:28

It was not a proud moment so I took Tuesday to try and recover.
Tonight I will do

Karen
150 Wall Balls
EDIT time: 8:53

As a follow up to my diet:

I continued to work on my diet and continued reading and decided on a stragity. I will cut my carbs to 8 blocks per day like I said last time but I will add 3 fat blocks for every missing carb block. So if my lunch is a 4 block lunch it will look like this:

4 Protein blocks

2 Carb blocks

10 Fat blcoks

so because that meal is short 2 carb blocks compared to the protein I add 6 fat blocks. So far I like it a lot and have not had any issues as it pertains to performance, sleep or recovery but it is still early.

Building

2009-02-19T14:44:00.000-08:00

This past Monday was my 25th birthday, I did not do much to celebrate and that was fine by me. What I did do was use it as an excuse to carry the excesses from Saturday night right through Monday's pizza, beer and sweet potato fries lunch/dinner. Some of the crossfiters I have trained with tell me how they are never satisfied after cheat meals and it is never as good as they expect it to be. That was not the case for me. I had a great dinner on Valentine ’s Day and a great lunch on Saturday.

Prior to that weekend I had consistently stuck to my 17 blocks with two (sometimes three cheat meals) a week. It has been effective in decreasing my times and increasing energy and recovery but I wanted more. So after doing some reading and research (robbwolf.com) I have decided to drop my carbohydrate blocks down to 8 and increase my fats to 42. I was expecting to be dragging on Wednesday but by about 3pm I felt like I was going to tear through my own skin I was so amped. It felt like I had been pounding redbull all day. Today I am experiencing a similar feeling. I am actually a little light headed. I like it.

As far as workouts:

2/16
AMRAP in 20 min of
10 95# squat cleans
15 push-ups

I did 11 rounds.

I was happy with that number and was only slightly out done by one guy in the class. He did 11 and change, I did just 11.

2/17
7 rounds of 1 Squat Cleans
I pr'ed at 215#'s and it felt pretty good.

2/18
I meet up with Phil like it was last summer all over again and we invaded the land of the Jimmy’s. We strolled into a packed Globo Gym and did WOD from last year’s CF Games:

5x 275# Dead-Lift
10 Burpees

I'm not totally sure what my time was the last time I did this but I wanted to get close to 5min (top 50 at the games).

Pat: 5:29
Phil: 4:09

I went first and drew a ton of attention (and scorn) from the people in the crowded gym, especially from the fat-ass who could not comfortably do his seated calf raises, yes that’s what I said he was mad because I was so close to him while he did seated fucking calf raises. After I finished one of the trainers walked over and I could see the satisfaction on the people’s faces “now that asshole is going to get it! They should throw his ass out and revoke his membership for actually doing work in a gym. How am I supposed to concentrate on my lat crunch things with a 45# plate in one hand while some guy drops 275#s repeatedly.” But he is a friend of ours and only wanted to know my time. People were genially pissed that he did kick us out.

I am glad I went first because the effort Phil put in was humbling and I would not want to follow a 4:09.

Rest day today then a trail run on Friday and not sure about Saturday. Till then I will try not to make my shoulder any worse than it is.

God Damit I hate ring dips

2009-02-15T15:40:00.000-08:00

Saturday I got up thinking sweet its O-lift day I don't have to kill myself for 20 minuets then lay on the floor for 15 just so I don't feel like I am going to die. But No

I got to the gym and was talked into doing the main site WOD for Saturday.

(to be fare I say talked into but all it took was "Pat are you going to do the WOD from the main site?" "Yes")

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

I really fucking suck at ring dips. The high pulls were easy because it took so long to get through the ring dips.

My time: 15:30

Split Jerks and Ring Dips

2009-02-13T14:46:00.000-08:00

On Wednesday I did a max effort day:
Split Jerk 7 sets of 1

I hate the sets of 1 so I always do a couple of extra, mostly in the first few sets, to get warmed up for the heavy stuff. I think I constantly sell myself short by not warming up properly.

I pr'ed at 205#s which was nice but I still have a ways to go. the good thing was that it didn't really feel that heavy so with some practice I think I am strong enough to do more weight. Its all about technique with these things.

During the class I was giving the instructor Nathan a hard time about his sore back and that he needed to suck it up. He called me out so, knowing full well that it was a bad idea I did the workout he had done earlier that day. It was the WOD from the main site.

45 double unders
45 squat cleans @ 135#s
45 ring dips
45 double unders

It sucked. I am pitiful at the ring dips but that was one of the reasons I did the WOD. I really want to start to flush out my weaknesses and ring dips is a huge weakness.

My time was 21:38. Of the people who had done it that day I was the slowest and the quality of my dips were suspect but I felt good on the cleans and the double unders.

The 2009 Crossfit Games So Cal Qualifier

2009-02-10T08:57:00.000-08:00

OK so I am in. I registered this morning.

After a solid Performance last night with a 30:52 Barbara I was inspired.

I know I wont qualify but I will give it all I got between then and now and may get lucky and be able to represent my gym in the affiliate cup.

A Long Review

2009-02-08T13:33:00.000-08:00

I have not posted much so below is the last several days but first some thoughts

I have been zoning strong since the 2nd of Jan with 17 blocks a day and 2 cheat meals a week. I don't even really notice it that much any more. its gotten a lot easier. It has started to show in the gym too. My times are coming down along with the body fat. I feel lighter and that's what is important.

Friday 1/30 I did Randy

75x 75lb Power Cleans

7:59

I did this WOD in November and got 9:??. This one felt harder then I remember but I was happy with the time

Saturday 1/31 I did a hill repeat run. It was the same run from 2 weeks prior but this time I was alone and about a minute slower.

I also did a team workout.

150 wall balls (20lb ball)

200 KB swings (53lb bell)

250 dead lifts (135lb)

300 push-ups

It was with two other people; a girl who I had never met before but really impressed me with her effort especially on the push-ups and wall balls and a guy I had seen before who is average and had to scale the weights but also put in a good effort. They both pushed me.

I felt great on this. I had a coffee immediately before the WOD but I don’t know if that had anything to do with it but everything went well. I did a little more than my 1/3 share on most of the stations but I was cruising especially on the dead lifts the weight felt easy. The push-ups were as good as they have felt in a long time and the wall balls were not to hard either.

Sunday 2/1 I rested

Monday 2/2 was Hanging Power Cleans

3-2-2-2-1-1-1-1-1

I finished with a sketch 195lbs. It was more of a hanging squat clean. I did a good 190lb and failed at 205lb.

Tuesday 2/3 was Jackie:

1000m Row +

50 Thrusters @ 45lbs

30 pull-ups

I forgot my exact time for this but I think it was in the 8 min range. I know I did the row in 3:30.08 and got through the thrusters well. I was having a little trouble on the pull-ups; I am getting my butterfly kip down and could not get the regular kip to work

The day after this was filmed I got it. It clicked and now I can string them together much better.

Wednesday 2/4 I did a evil thing called “Reverse Running Fran”

9 Pull-ups +

9 Thrusters +

800m sprint +

15 Pull-ups +

15 Thrusters +

400m sprint

21 Pull-ups

21 Thrusters

200m sprint

13:23

I was able to “butterfly kip” almost all of these and that helped my time a lot and the thrusts felt a lot better than they have recently.

Thursday 2/5 I rested

Friday 2/6 I did Annie:

50-40-30-20-10 of double unders and sit-ups

8:23

I have been pulling out the jump rope a little lately and have not done many sit-ups so this seemed like a good one to do. (on a side note this is the 2nd fastest time on the gym's board but #1 is 5:25 ish)

Saturday 2/7 I did "Tabata Hell"

8 rounds of 20 seconds work 10 seconds rest

Row

Pull-Ups

Sit-ups

KB Swings (53 lbs)

and B to B squats

This sucked. period.

Sunday 2/8 Rest

HOLLY SHIT My body is not happy!

2009-01-27T12:57:00.000-08:00

Ouch!

Sunday:
20x 100m sprints
45 sec. rest between each

I did this on the track and it sucked! My body was hurting afterwords but I like what this kind of work will do for my endurance so I sucked it up. They were not very fast but I'm fat so fuck you.

Monday WOD:
AMRAP in 20
400m run
21x 35# DB thrusters

This sucked too. I did 4 full rounds plus the run and 19 thrusters. I missed 5 rounds by two fucking thrusters. That's what I get for resting with less then a minute to go I guess; so fuck me.

Monday O-Lift
(the Rx'ed work is 3 sets of 3 but I did it a little different)

Power Snatch 3 sets of 3 (3/3)95 x3 (did some extra at 95 with 3 OHS after each snatch); 115 x3 135x3

Power Clean 3/3: 135 x3; 185 x6

Clean Dead Lift Shrug 3/3: 225 x3; 275 x3; 285 x3 (sucked need to work on hook grip)

Push Jerk 3/3: 135x ? I did a handful maybe 20x I was really focused on technique

OHS 3/3: 95 x5 95 x5 105x3 (I am not good at this! Spent some extra time working technique)

Front Squat 3/3: 145 x15 (too lazy to change the weight and my legs were getting really tight so I kept it light and went for depth)

It was a long Monday but I am back at it tonight.

January Update

2009-01-14T13:07:00.000-08:00

Its been a while since my last post and not for any good reason but I will try to sum up the last few weeks.

X-Mas was tough. I am a creature of habit, I like my routines and when my routines are messed with I fall apart. I continually tell my girlfriend that I am a simple man and I truly believe that. I feel like my needs are simple, I get up go to work go to gym go home sleep start over. Very little changes from day to day and that is fine but when you throw in Christmas parties, long weekends, booze and sweets I get crazy. My diet goes to shit and my self control more closely reassembles a 10 year old with ADHD who got into his mom's diet pills than an adult. Lets just call it like it is I was lazy and ate and drank like it was my job.

Got to go watch the USC Trojans smash Penn St in the Rose Bowl on Jan 1st. That really has nothing to do with this I just wanted to put that out there.

Now that things are getting back I feel like I am starting to make some gains. I have been doing a consistent schedule now of

Monday:
6pm Crossfit
8pm O-lift

Tuesday:
6pm Crossfit

Wednesday:
6pm Crossfit
(8pm O-Lift I take if I missed Monday O-Lift)

Thursday:
off

Friday:
630pm Crossfit

Saturday
7am Mt Wilson Trail Race training run
9am Crossfit
10am O-lift

Sunday:
Off or Run

The O-lift classes are whats really helping me. My strength is not bad but my technique is coming along making my lifts better and better. I seem to PR every class.

My body weight is starting to tick down and although I have been bad at it I am still zoning. My tendency is to be pretty good all day then it goes to shit at night but I am getting better and the more I do it the easier its getting. I really think losing about 10lbs will do me wonders.

I feel good about where I am right now considering my activity level form July through September. Now if I can stay close to the zone and keep going to the gym I will be ok.

Now I need to start getting back to the things I love/hate and that's endurance work. I broke out "The Hate Machine" this week and now I'm running at least once a week.

I will post some of my current PR's soon and keep them update

Heavy Day

2008-12-17T12:58:00.001-08:00

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

2008-12-14T21:14:00.001-08:00

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

2008-12-10T10:12:00.000-08:00

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

2008-12-08T15:18:00.000-08:00

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

2008-12-03T14:45:00.000-08:00

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!!

2008-12-01T14:10:00.000-08:00

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"

2008-11-03T15:46:00.000-08:00

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.

2008-10-31T14:33:00.000-07:00

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

2008-10-27T14:09:00.000-07:00

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

2008-10-22T15:55:00.000-07:00

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

2008-10-21T12:27:00.000-07:00

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

2008-10-19T22:00:00.000-07:00

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

2008-10-17T11:32:00.000-07:00

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

2008-10-15T15:00:00.000-07:00

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

2008-10-13T12:00:00.000-07:00

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

2008-09-04T22:00:00.000-07:00

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

2008-09-02T22:00:00.000-07:00

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

Watch the video for discription

Phil: 15:15

Weighted Pullups sets of 1:

Phil: 50

30-70

2008-08-27T22:00:00.000-07:00

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

2008-08-25T22:00:00.000-07:00

Angie
Phil: 17:26 (pr)

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

Murph

Phil: 36:27

Football Time Bitches!!!

2008-08-24T23:00:00.000-07:00

Fight On!!!

Raider Nation!!

Deadlift

2008-08-20T22:00:00.000-07:00

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

2008-08-19T22:00:00.000-07:00

I dont know what to call this but it sucked

2008-08-11T22:00:00.000-07:00

"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

2008-08-07T22:00:00.000-07:00

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

2008-08-05T22:00:00.000-07:00

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

2008-08-04T22:00:00.000-07:00

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

2008-07-21T08:05:00.000-07:00

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

2008-07-08T22:00:00.000-07:00

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

2008-06-23T22:00:00.000-07:00

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

2008-06-18T10:17:00.000-07:00

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

Fun Stuff x 50

2008-06-16T22:00:00.000-07:00

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

2008-06-11T22:00:00.000-07:00

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

2008-06-09T22:00:00.000-07:00

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

2008-06-08T13:00:00.000-07:00

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

2008-06-04T22:00:00.000-07:00

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

2008-06-03T22:00:00.000-07:00

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

2008-06-02T22:00:00.000-07:00

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

2008-05-29T22:00:00.000-07:00

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

2008-05-27T22:00:00.000-07:00

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

2008-05-22T22:00:00.000-07:00

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

2008-05-21T22:00:00.000-07:00

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"

2008-05-20T22:00:00.000-07:00

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!!

2008-05-20T10:08:00.000-07:00

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 :

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
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

2008-05-19T16:30:00.000-07:00

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

2008-05-15T20:00:00.000-07:00

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

2008-05-14T21:00:00.000-07:00

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!?"

2008-05-13T20:00:00.000-07:00

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

2008-05-13T15:21:00.000-07:00

"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

Diane

2008-05-08T20:00:00.000-07:00

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Pat: 4:48

Jon: 6:20

Also did a team pull-up ladder

1-10-10-1

4 x 800m

2008-05-07T18:00:00.000-07:00

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

R1: 3:06:65

R2: 3:08:65

R3: 3:13:20

R4: 3:02:78

Rest Day

2008-05-05T17:00:00.000-07:00