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Jason David story

Christian — Tue, 17 Nov 2009 13:25:48 +0000

This is a great CrossFit success story.

We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:

Read Jason David’s story

and, watch Jason shred a “real man’s” Fran in 3:47

Reflect Day

Christian — Wed, 28 Jan 2009 16:52:32 +0000

Push-pressed 205 for a new max weight.

Have improved in bar muscle-ups, handstand push-ups, and overhead squats.

Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs

Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.

Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)

Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.

Continuing to Improve

Christian — Mon, 26 Jan 2009 22:05:35 +0000

My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.

Back in the saddle. We’ll call today’s WOD just that…

WOD – Back in the saddle

Overhead squats progressions up to 140lbs
Handstand push-ups (up to 8 with some cheats)
21 kipping pull-ups
11 bar muscle-ups (with bench aid)
Back extensions progressing with weighted ball, couple sets at 13 reps

Diet: Been poor on the diet. Ate poorly out of town and aftere my race. Spent some days at home eating poorly as well. Not good. …but back in that saddle as well.

*** Won’t weigh myself until Friday to allow myself to get backto normal.

Checked Out a New CrossFit Class

Christian — Wed, 21 Jan 2009 18:43:29 +0000

My local YMCA does a CrossFit-like interval training thing on Mondays, Wednesdays and Fridays, and seeing as how I had to get up super early anyway, I checked out the class at 5:40 a.m. today.

WOD – Tabatas

Five rounds:

tabata situps
tabata deadlift high-pull with dumbbell (?)
tabata mountain climb
tabata thrusters
tabata push-ups

(tabatas are 20 seconds on, 10 seconds recovery, for eight sequences)

Training notes

Yikes. This was tough after yesterday’s beatdown – and at 5:40 a.m. no less.

Ouch.

Went well, but the class is definitly not CrossFit and there were some serious issues with form. That being said, it was beneficial and a great workout. I might do the HQ workout this evening to stay on track.

Mind Over Matter

Christian — Tue, 20 Jan 2009 13:54:21 +0000

There are some CrossFit workouts, or any tough, intense workout for that matter, that take you to another level.

In this morning’s WOD (workout of the day), I got to experience some of that crazy Zen-shit.

Rounds one, two, and three were pretty tough. Even at am scaled weight of 215 lbs, instead of 250, I didn’t think I would get through a total of 75 deadlifts, …but I did.

It’s those latter rounds, four and five, were you move into a psycho, almost trance-like state, where all you are thinking about is proper form, to stay injury-free, coupled with monster intensity to simply get through this sh@!.

The end result? a satisified, but tired and hungry, trainee.

Monday WOD

Complete for time – Five rounds of:

Run 400 meters
30 GHD sit-ups (No GHD – did Abmats instead)
15 deadlifts at 250 lbs

Training notes

Weight: ~198 (yikes! – see weekend notes)

Diet: scale of 1-10? …1 (yikes! – see weekend notes)

This was very hard. I suppose with a real GHD machine, it would ave been even harder. I actually felt like I got a small chance to recover during the sit-ups.

Deadlifts at high rep are just brutal. Grip starts to go, form starts to flail, grunts get louder and louder until your wife wonders what the Hell is going on down there …it gets a little crazy.

I ran all the 400s at 8mph except the first which I ran at 7mph. My treadmill sucks, but it’s still better than freestyle running since it forces you to a pace.

Weekend notes

Egad. The only thing that I am proud of is the 10-mile hillclimb on Saturday (1:58)

Other than that, I had a party Saturday, got drunk, and floundered all day Sunday eating crap. Monday was my son’s birthday, …same deal.

I am sure the bump in weight is just reactionary and by wednesday, I’ll be back to normal, but of course, it’s a setback.

Talk About a Beat-down!

Christian — Fri, 16 Jan 2009 15:14:57 +0000

Holy moly, HQ

Today’s WOD was definitly one of the hardest I have experienced to date. Read it and weep:

1/16/2009 WOD

Complete For time:

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-ups

Training Notes:

I had to break this one up. I had no choice. I tried to hang tough, but this was brutal. After 30 thrusters, and then moving to pll-ups, I was wimpering after 20 pull-ups.

I’ll have to admit scaled on this one, and bank it away for later fitness improvement testing down-the-road. I lost count on just about everything, and fatigued rather quickly. I hung in, but it wasn’t pretty.

p.s. I am getting damn close to the pull-up bar muscle-up. I need some skills training on this movement.

Weight: still hovering at ~195

Diet: Was a little overconsumptive yesterday due to a social dinner – Big-ass bone-in ribeye, lobster bisque, delicious fresh bread (big no-no), and some yummy tomatoes/onions with vinagrette. Lunch and breakfast stayed sane with steak salad, and fruits and berries respectively.

99 days ’til the Games qualifier.

Love CrossFit, but Singles?

Christian — Fri, 18 Jul 2008 12:38:15 +0000

I’ll admit, like other CrossFit junkies, I struggle to understand ‘single’ days. Perhaps all the MetCon training we do has me conditioned to want to destroy the workout more, but it’s a little less-than satisfying after completing single days.

Maybe I’m not hitting it hard enough

WOD – Weighted pullups singles

1x1x1x1x1x1

Body weight: 202lbs (as of 7/17/2008)
started with a warm up of clean-n-jerk, snatch, deads, and no-load pullups.

15 – too easy
20 – too easy
25
30
35
40
40
40

But, I didn’t feel spent. Yea, the third set of 40lbs was a movement to failure, but that’s just load, not fatigue.

I know the first two days of this 3 on one 1 schedule were brutal …and yesterday was all ‘push’ work, so I suppose to both give us a small break, and focus on PULL work, was coach’s intention.

Ideas? thoughts?

One Post, Many WODs

Christian — Mon, 14 Jul 2008 12:57:43 +0000

Craziness with vacation, returning, work, …and all that has me posting the entire weekends training in one Monday post. It’s varied, fun, and tough.

Saturday WOD

19+ mile Meat Grinder

The Meat Grinder is a run from Amicalola Falls lodge in Georgia, up the Appalachian approach trail to Springer Mountain, the southern terminus of the Appalachian Trail. This trail goes for 2100 miles all the way to Maine.

The trail is marked “strenuous” in the hiking guides and puts the runner through thousands of feet of elevation change throughout the out-n-back journey. This time we extended the trip past Springer Mountain, with about one mile on the Benton Mackaye trail

Sunday WOD

Fran – 75 lbs – weak performance at about 14 minutes
Triple superset of bar dips (20) with 40 lb kettle bell swings (12-15)
Double superset of jump rope (120) with 15 lb wall ball (10)

Monday WOD – HQ

Four rounds of:

Run 400 meters
50 Squats

Time: 13:40

Finished up with some light swimming and pool walking.

WOD – Open Water Swim

Christian — Sat, 28 Jun 2008 21:52:32 +0000

WOD – Swimming

Swim 1.4 miles in open water

Workout Summary

50 minutes crawling at Mary Alice Park at Lake Lanier.

Get some!

Swim, Swim, Swim

Christian — Wed, 25 Jun 2008 14:44:43 +0000

Yep, still swimming. Getting a little tired of it too – I would be much happier in open water, with a set destination, as opposed to this proverbial hamster wheel of swimming laps.

Today’s WOD:

swim 1 mile

1 mile swim facts

People ask me, “how do you know you are swimming a mile?”

My method is a guess-ti-mation, but the following are absolutes:

In an olympic-sized pool, 72 lengths equates to 1 mile
36 laps (down and back)

So, I time myself swimming very slowly for one full lap (down and back). It take me right at ~60 seconds to swim a full lap slowly; therefore, if I swim for 35-45 minutes, I am assured of clocking at least 1 mile.

It’s not scientific, but it beats trying to count 72 lengths, or 36 laps.