Yep, doing big things! lol
http://www.youtube.com/watch?v=WNFE7lwgMaE&feature=player_embedded
Monday, May 31, 2010
Memorial Day Workout
Today we honor all the soldiers who have given their lives for our country by performing a hero workout called "The Seven".
Who are they? They are the seven CIA officers and one Jordanian officer a suicide bomber killed at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
The workout is 7 rounds for time.
I completed it in 37 min, mostly scaling the weight. After round 4, it was hard to keep it going, but knowing who it represented, pushed me.
Information above was borrowed from the main Crossfit website.
Who are they? They are the seven CIA officers and one Jordanian officer a suicide bomber killed at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
The workout is 7 rounds for time.
- 7 Handstand push-ups
- 7 Thrusters
- 7 Knees to elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell swings
- 7 Pull-ups
I completed it in 37 min, mostly scaling the weight. After round 4, it was hard to keep it going, but knowing who it represented, pushed me.
Information above was borrowed from the main Crossfit website.
Monday, May 24, 2010
Dedicated to 24: Thank You!
Today was a sad day for us all. The show finale of 24 came on. It's been a great series for me. I started in season 5, and had to watch the previous seasons in a couple of weekends because the show is addicting and keeps you on the edge of your seat. I've been grateful enough to also be able to watch it over the years with close friends of mine. Next Monday.. I'm not going to know what to do with myself ;( Now I must wait until the movie comes out .. hope it's 24 hours long, lol.
Anyway, let me rush workout info for today.
Technique: Deadlift 30 reps concentrating on legit technique.
WOD: "Fight Gone Bad Championship Style"
Repeat a 5 station circuit 5 times. Spend a minute at each station. Rest one minute after each round. It's a killer workout because you are fighting for 30 minutes, counting for each rep you finish or calorie you burn
Results: 80 + 72 + 62 + 40 + 65 = 319 total.
I did great on the box jumps and burned about 18-23 calories on the rower each minute. Everything else, I suck at! But what counts is I gave it my all. Round 4, I was almost out for the count.. but Round 5, I went out swinging!
Anyway, let me rush workout info for today.
Technique: Deadlift 30 reps concentrating on legit technique.
WOD: "Fight Gone Bad Championship Style"
Repeat a 5 station circuit 5 times. Spend a minute at each station. Rest one minute after each round. It's a killer workout because you are fighting for 30 minutes, counting for each rep you finish or calorie you burn
- Wall-ball, 10 ft target (Reps)
- Deadlift high-pull, 75lbs (Reps)
- Box jump, 20inch(Reps)
- Push-press, 75lbs (Reps)
- Row (Calories Burned)
Results: 80 + 72 + 62 + 40 + 65 = 319 total.
I did great on the box jumps and burned about 18-23 calories on the rower each minute. Everything else, I suck at! But what counts is I gave it my all. Round 4, I was almost out for the count.. but Round 5, I went out swinging!
Sunday, May 16, 2010
Bye Bye Bay to Breakers
Well, another one has bit the dust. Great assortment of costumes and creativity. Next year's 100th is going to be a blast. See what pics I took right here. Thanks to Sargon for joining me!!
Saturday, May 15, 2010
Friday, May 14, 2010
Helen, Helen.... Helen...
Aiight, so today I hooked up with my girl Helen. If you don't know who she is, click the link here. I was done with her in about 12min, 30secs. Could have been a little quicker, but what fun it that?
Anyway, this guy has had one of the fastest times doing Helen, and you can see this video of him in action with people watching and supporting him. THAT'S WHY I LOVE CROSSFIT. Oh, and just an FYI, he's no average Joe. He won the first Crossfit games back in 2007. So don't laugh at my time :)
Summary of Today
Warmup was a lot of stretching, stuff I haven't done before and can't explain.. like a pushup, put with fingers facing your toes, lol.
Split Jerk, working with a partner, do 2, and rest for a total of 20 reps.. focus on technique.
"Helen"- 3 rounds for time of:
Run 400 meters
21 KB Swings 1.5 pood (55lbs)
12 Pull Ups
Completed the first set of KB swings unbroken, then last two sets, had to do in sets of 5 or 6 before dropping/resting. Running and PU are cool for me. Saw times of others being sub 10min to 15.
Until next time Helen....
Wednesday, May 12, 2010
Welcome Back, Jack!
It's an akward feeling when you come in and poeple are like 'where have you been?', lol. We'll, I am glad to say I am back, and know tonight, I will feel the punishment for being away for so long.
The warmup was to roll a large tracker tire 400m (with 4 right turns) and then an obstacle course with different types of squats, walks, and jumps. Then some 30 second sets of a bar hang, pushups, and air squats. That broke a sweat.
The technique for today was for every minute on the minute perform one clean and jerk for a total of 10 minutes. I did 75lb. The goal here is to use legit technique and practice the exercise on a weekly basis, while increasing weight. I found my flaws and will be ready next week for more weight.
The work out of the day, WOD, was as many rounds as possible in 5 minutes of 10 wall balls and 10 Mountain Climber's, rest 30 seconds and repeat the two again. Think I got in 4 rounds, and then 3... maybe 3 and then 2, lol. I can't count when I am tired.
Then we rest 30 seconds and then do a max number of Hang Power Cleans of 95lbs in 3 minutes... think i got about 30 in.
So, in summary... lunch was great!
The warmup was to roll a large tracker tire 400m (with 4 right turns) and then an obstacle course with different types of squats, walks, and jumps. Then some 30 second sets of a bar hang, pushups, and air squats. That broke a sweat.
The technique for today was for every minute on the minute perform one clean and jerk for a total of 10 minutes. I did 75lb. The goal here is to use legit technique and practice the exercise on a weekly basis, while increasing weight. I found my flaws and will be ready next week for more weight.
The work out of the day, WOD, was as many rounds as possible in 5 minutes of 10 wall balls and 10 Mountain Climber's, rest 30 seconds and repeat the two again. Think I got in 4 rounds, and then 3... maybe 3 and then 2, lol. I can't count when I am tired.
Then we rest 30 seconds and then do a max number of Hang Power Cleans of 95lbs in 3 minutes... think i got about 30 in.
So, in summary... lunch was great!
Sunday, May 2, 2010
SMELL THAT?
That's the smell of the new you!
And if you want to smell like me??? Check this out. lol.
Anyway, it's May people! Time to get ready for the summer. Time to stop saying and start doing. What's your goal? What are you doing to get there? Think about it and let me know how I can help you. I'm not saying I'm knowledgeable or anything, but maybe I can get you going-in the right direction. You're friends and family, so I know you'll do the same for me!
Let's Get It! (always see this on facebook... no clue where it came from)
And if you want to smell like me??? Check this out. lol.
Anyway, it's May people! Time to get ready for the summer. Time to stop saying and start doing. What's your goal? What are you doing to get there? Think about it and let me know how I can help you. I'm not saying I'm knowledgeable or anything, but maybe I can get you going-in the right direction. You're friends and family, so I know you'll do the same for me!
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