Happy 25th Birthday

Gary is known around the box for he has been there since its early stages and is an overall cool guy.  I didn't know how young he was though.  Anyway, I'm impressed by his technical abilities and have see the transformation his body has taken from old pics.  It's inspiring. Wish I was that motivated in my early 20s.. but anyway, that's life =)

He made a workout of all his favorite moves.  I like the list and it's a tough one.  You mos def feel your core being attacked.  Introducing Gary's Birthday Workout... 5 rounds for time at RX 185#M, 135#F

• 200 meter run
• 3 muscle ups
• 5 dead lifts
• 3 power cleans
• 2 jerks

I can't power clean that much weight, so I had to do 115lbs.  I was able to complete the first 2 rounds of 3 MUs, and for the 3rd, got 2 in, and for the last 2, did one.  For each MU I could not do, I had to substitute 2 pulls and 2 ring dips.  I finished right under 17min.  If I would have skipped MUs entirely, I could have smashed my time! But I'm only hurting myself... words of advice.. we can cheat our ways out, but in the end, you won't become better.

WORD!

Team Work

Today was about team work.  We practiced the double under and worked on the Sumo Deadlift... 1-1-1-1-1 style.  Think I did 235lb.

The Partner Workout was to do 250 Kettlebell Swings (of 1 or 1.5 pood).  1 partner runs 200 meters while the other perform's Kettlebell Swings. The goal here is to work hard as a team, both of the teammates working there butts off for each other. There is a penalty for dropping the kettlebell unless while switching. The penalty will be 1 burpee for both teammates. Luckily we didn't fail and was able to finish it in 13min.  I moved to 1 pood around 150.

My Foot Was Twitching

While driving home from CF this evening, my right foot kept twitching.  It's funny because it was like a fish out of water.. just flopping around whenever I stopped accelerating.  This was due to the workout today.

We did a lot of squat work today.  You know, the stuff that built my massive sexy thighs (that don't really exist).    We worked on the Back Squat.. doing sets of 15-12-10-8.  I started off with 95lbs and then 115 for the last three sets.  It was hard for me to get out of from below the parallel.. but getting better.

The WOD was 100 Thrusters at 95lbs... which is a movement that involves the front squat and then pressing the bar up over your head (video link).  It's a cool movement, hitting the whole body, yet pretty taxing over time.  Each time you get a minute marker, you have to stop and do 2 burpees and then get back on the Thrusters.

I was able to get in 15 thrusters at the recommended weight until I felt I was really slowing down.  I threw off 20lbs and continued.   Then I got to 60 and thru off the remaining weight to leave me with just the bar (45lbs).  Took me 13 minutes total.  I looked like I had just walked out the shower, drenched in sweat (gonna have to take a pic one day).

Another cool thing about CF... GO HEAVY, but over time, you can SCALE it as you need.  The purpose is to just keep going, giving it your all.  Once the workout was over, it looked like someone had come into the room and took everyone out... people were on the ground sucking in their last breath (sorry if the visual was too.. umm, you know).  Peace!

29 Years Old

Wow, just added another year to the age count.  Seems like my 28th was just yesterday.  I think this year is really really going to suck because it's about time for that big Three Ooooo.  I'm going to wake up tomorrow reflecting on my past 30 years before I know it.  Anyway, guess that is the way of life.

I do have one good thing out of all of this... I might be in the best shape of my life.  Yeah, just took me 29 years to get there.. but that was the game plan from Day 1 =)  What better way to bring in another year but by doing what I love... Crossfit!  (don't forget this is a CF blog!)  I made up my own workout and took it outside in the beautiful 83 degree weather, sun shining, yet cool breeze.  

The warm-up was jog 800m and the workout was .... "Frank for 29".  For 29 minutes, you have to complete as many rounds possible of:

• 10- 10yd Suicides (touch line)
• 10- Squat Jumps with Overhead Claps
• 10- Push-ups
• 10- Mountain Climbers (5 each leg)
• 10- Sit-ups (hands touch toes and then ground when on back)
• 10- Ring Dips

The Goal is 7 (for July) and the ten reps represent the 10th.  Also, there is 6 different techniques for the 6 months of CF.  I was able to complete 6 rounds, with Dips and Squat Jumps being the killers.  Hopefully next year, I'll get my 7 in... within 30 min =)

Killer Workout!

Today was a killer workout.  Since I'm pressed for time, here's a quick dump of info.

Technique: Muscle Up
I'm good at these now, and can even do several dips once in the air.  Rarely do this one these days so just doing the general CF stuff is keeping me strong enough to do it... also it helps to be light for I find myself throwing my body way up in the air.

WOD: Complete 4 rounds for time of

• Run 800 meters
• 25 Hip Extensions 
• 10 Burpees
•  5  Deadlift's @ 225#'s (I did 185)

When I started the second round, my legs felt funnnnnnnnnnknee :)  Finished 3rd in the class (out of 5, cough cough) for 23 min.  Heard the record for the day was 19 something.

Aight, Deuces!

Richards Brothers are in the headlines!

Well, not that serious, but good, funny way of ending the day.  Thursdays suck!  The 2010 Crossfit Games will be there, Carson, CA at the Home Depot Center, middle of July.   This is gonna be REAL!

See my brother and I at this link here

First Day of Class

Tonight was the first day of the Olympic Lifting Class offered at the box.  It was very informative and one of the best ways to understand technique and the importance of it.  I took a lot from the class so I need to record it to come back and reference it get better over time.

Skill: Snatch Balance
While standing with bar along your back, drop down into a squat under the bar while extending your arms. Then stand up, out of the squat with weight high above you.
Goals to focus on 1.) do not throw the weight up to get under... just kind of 'unload it / pop it' to get under 2.) Your squat should end at the same time you fully extend your arms and shoulders locked up/out 3.) Sit in heals with back straight and head facing forward and BALANCE/CONTROL!!!!

Experience:
Do 7 sets of 3 reps each.  I found myself starting at 45lbs and getting to 70lbs.  The first of each 3 reps was always the hardest, trying to keep my balance in the squat and driving up.  I found myself doing well when I focused on 'getting rough' with the bar and pop under quickly yet in control.

Birthday Workouts

Jason allows us to create our own birthday workout for people to do on their special day.  Today, we did one of our other trainer's Bday workout, Karo.  Bet you have no idea how old he is turning =)  It's a cool workout, focusing on the Crossfit fundamentals.  It's most definitely a challenging one.

"The basic 25"... perform 25 reps of each exercise..

• Back squat 
• Front Squat
• Overhead Squat
• Shoulder Press
• Push Press 
• Push Jerk 
• Dead lift 
• Full Squat Clean 
• Snatch

Took me 27 minutes to completely, mostly using 75lbs and using the bar for OHS.  The workout calls for 95lbs.  I will be sore in the morning!

Time to start planning my birthday workout....  (lol at this... umm.. very colorful assortment of cupcakes)

Brother Vs Brother (VIDEO)

2000 Miles Apart... the distance that separates two brothers... so far away from each other, yet so close due to Crossfit.  We threw down in SoCal to battle it out... the pic says it all, and the video is proof.. NEXT!

But yes, this is my blog and I am bias, lol.  My brother did get me on other things, like shoulder pressing and push pressing more weight, more quickly then me... 1:30 to 1:51... this video evidence was conveniently not available =)

We spent the day hanging out in the park, doing random CF techniques with 20lb sticks and 45-60lb logs.  People looked at us crazy, but we were just having fun, sharing what each has learned over the past 6 months.  I'm so thankful that we are able to connect on something like this, bettering our lives, and even our families.. well, his, since he has kids, lol.

I'll bring back to the bay this log.. so if you happen to see a random piece of wood in my apt, this is the story behind it.

Day of Olympic Lifting

Today, we did a lot of Olympic Lifting type workouts.  Pretty hardcore.

I found my 1 Rep Max Clean (full clean), which was 135.  I get light headed after doing it, so it's a bit scary.

The WOD was perform as many rounds possible in 3 minutes of:

5 deadlifts @ 95#'s
4 Hang Power clean @ 95#'s
3 Push Press @ 95#'s
Rest 1 minute and repeat for a total of 4 rounds.

Goal is to never put the weight down. I got 3, 3, 2.5, and 2.5.  I could only get my first complete rounds of each set without putting the weight down.  4 or 5 rounds in one round is considered good, so got a way to go.

Chocolate on my Shoes

Not sure where it came from, but after looking at the pic from my previous post, it could have come from anywhere.  AND YES, I KNOW ITS CHOCOLATE!  I licked it, lol... j/k.

Anyway, I've been away from CF for a week to help celebrate the wedding of two amazing people, Darryl and Erica.  It most definitely was the wedding of the century.  Sucks, because if my day ever comes, I can't imagine it being that much fun with soooo much family.  Maybe I can get them to host and DJ mine =)

While in Charlotte, I was hoping to hit up the Ultimate Crossfit box to stay in shape but had too much fun and was always on the go.  I was in contact with the owner and the good thing about being in the CF cult is that you can mostly attend any box without any fees... assuming it's for only a few days =)  Maybe next time.

So, the WOD was great for me.  It's a "buttock" kicker, one that many fear.  I welcomed it with open arms because I needed!  It's called the "The 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 Double unders
• 50 Burpees

Finished it in 34 min, which is about three min longer then my best.  One reason is because I didn't substitute the double unders like I  normally do.  I tried to stick with it.  I do find myself getting better, but mostly think it's on accident, lol.

Well, that's it for now.  Time to go see if there is chocolate anywhere else.

Quickie!

Quickies are just as powerful when the Intensity is High!

After a long day at work, and what may look to be a long night and hard week for me, I needed an escape from the Thinkpad.

7:45pm

• I turn from my laptop reaching for my mp3 player, headphones, and threw on my sneakers and wife-beater.
• As I make it to the door, I decide to grab my jump rope to work on DUs.

7:50pm

• Out the door, literally running down the steps and out my complex gate towards the park
• Passed the park cause I didn't have a clue of what I was going to do so continued to a school
• Arrived to the school after my half mile run from home and got to work

Complete 10 Rounds and Never Stopping/Resting

• Attempt 10 DUs
• 10 Push-ups (varying incline, decline, or regular)
• 2- 40 yrd Runs (varying sprints, side shuffles, or suicides)
• 15 Lung Steps (or air squats/jumps)

Then I picked up my keys and rolled up my jump role and ran/sprint the half mile back home.

8:15pm

• Back in the door, sweating like a pig with my heart rate up pretty high

That was an amazing quickie.  Aiight, off to shower to get clean!

I'm not your average guy...

And if you know me, this is true =)  No disrespect to my Homies, but ya'll know what I mean.

Anyway, today I set a PERSONAL RECORD.  (applause... Thx u, Thx u).  I found my 1 MAX REP in the Deadlift.  It's been an awesome journey, one I'm really excited about because before CF, I hated doing any type of lifts, therefore didn't do any.

What impresses me the most about this PR is the fact I didn't really do anything to prepare for it.  Kind of like working, but not doing anything... yet still getting paid... with a bonus =)  (don't want to hear any jokes, lol) Only deadlifts I've been doing is at very low weight (85 to 135lbs) during our high rep workouts.

My first week at CF, I did 135lb.  No where close to my bodyweight.  After a month of getting better with the technique, I was able to do 185 unofficially... and then 255 unofficial a month later.  Why do I say 'unofficial'?  Because I did it on my own at 24 Fitness, no one to watch and critique me.. having the possibility of hurting myself.  Not good at all!

So, I got my official 275!.. weighting in at a massive 150lbs, lol.  What does this mean?  Well, according to this chart below, the AVERAGE guy (Un-trained) is one who's not trained on an exercise but CAN perform it correctly.  The next person, the Novice, is one who has been training regularly for a period of 3-9 months. Then there is the Intermediate guy.. one who has engaged in regular training for up to two years. For info on the other people, check this link out. So, my training is considered Novice (5.5 months of CF), buy my output says Intermediate.

Deadlift - Adult Men
Body Weight	Un-trained	Novice	Intermediate	Advanced	Elite
114	97	179	204	299	387
123	105	194	222	320	414
132	113	209	239	342	438
148	126	234	269	380	482
165	137	254	293	411	518
181	148	274	315	438	548
198	156	289	333	457	567
220	164	305	351	479	586
242	172	318	363	490	596
275	176	326	373	499	602
319	180	333	381	506	608
320+	183	340	388	512	617

So, next time you refer to me as not being your average guy, just call me an Intermediate Guy =)  They'll know what you mean...

Oh, and for the WOD.. took me 15mins to complete this circuit.  Lost a crap load of skin on my hands... and wasted a bunch of time on the DUs.  Need to practice!!!!!!!!!!!!!!!!

5 Rounds for time of:

• 20 Double Unders
• 15 Pull Ups
• 10 1.5 pood KB Swings 

Picture Time!

Why do I go to Crossfit?  To take pictures of course!  We had an extremely large class today.  See me?

Anyway, today's workout sucked for me because I hurt my Quads during the warm-up, lol.  So, I didn't get to really push myself today at all =(  Instead of sprinting 25 meters and walk back, repeating 10 times, I just jogged in circles slowly until everyone finished.

For the WOD, I tried to fight thru it and got in 10 rounds in 10 minutes of:

• 15 Lunge Steps
• 12 Mountain Climbers
•  7 Push Ups

That's 'ok' but wished my leg wasn't bothering me so I could have pushed myself.  Anyway, its 3:30am, I should get my rest...

Crossfit for Lunch

Have to admit, there isn't anything better then working out for lunch.  Not only do you get a break from work, but you keep yourself from consuming something you'd be tempted to other wise.  It shocks your body and gets your metabolism going for the rest of the day.  If you have the resources at work, I encourage you to visit it.  Moreover, talk your lunch buddies into joining you as well.

Today I tried to find my 1 Rep Max Back Squat and did my first sets of Bench Press since my days of 24 Fitness.  As with anything, you won't increase your 1 Rep Max unless you continue to work on it, something I have been lacking and our Trainer is now forcing us to become better at and record.  Good thing is I can only go up.

I found my MBS to be 155lbs.  I found myself leaning forward on the way up, and I need to work on that because that's where the 'good stuff' is.  If I keep it over and centered, I can increase the load.

Then I hit the Bench Press.. did two sets of 5 reps of 135.  I could probably have done more, if I had help and assistance.  What I can pull from this is that during my regular gym days, if I took a break, i would have struggled with a weight like that.  So, I'm pretty happy.

The WOD was to try and complete as many rounds as possible in 10 minutes

• 10 Jumping Pull Ups (wrist at the height of the bar)
• 15  Push Ups
• 20 Box Jumps 20"

I finished with 7 rounds.  The push ups started to get hard after the third set.  I did use a lot on the bench press I guess.  Someone got in 9 rounds, but he's a badass.

Pain... the Crossfit High

That's what one of the trainers said today that kind of stood out.  Guess it goes along with.. "no pain, no gain."

The technique of the day was the Snatch.  It's a pretty cool way of getting a heavy object quickly off the ground and into the air.  We had to perform 1 Hang Power Snatch (stance start) and one Full Snatch (squat start) every minute for 10 minutes at a moderate load.  I did 75lbs and saw my technique getting better after each try.

The WOD was a quick 10min burner.  I had to complete 4 Rounds of 25 Sumo Deadlift High Pulls @ 95lbs and then 25 full Sit Ups.  Since I can't handle that, I scaled down to 85lb for the first 2 rounds and then 65lbs to make sure I finished in the allowed time.  Purpose was to keep moving and don't stop too long.  Rest two seconds and get back on it.  This is what makes CF places cool. You can grunt and cuss to get the weight up and then just drop it if you want.  You don't have to control it down like you would in a regular gym and get kicked out if you slip up.

During the SDHPs, I kept arching my back every so often... which is a NO-NO! If I took my time and looked straight ahead and kept my chest out, I'd not only perform it properly, but easily. Remember that Frank!!!!

It's Official, my Trainer is CRAZY!

Today, I came to the lunch workout thinking it was a joke...

4- 50m tractor tire flips
2- 50m Prowler Pushes @ 95#'s
6- Stair assents (up and down is one)
8- 50 meter sprints
10- Shoulder Press @ 95#'s
20- Push Press @ 95#'s
30- Push Jerk's @ 95#'s
40- KB Swings  1.5 pood
50- Burpees

Well, it wasn't, and I spent about 30 minutes trying to finish the above.  The Prowler kicked my a$$ and I had to drop the Push Jerks 20lbs.  Also, I did 1 pood for KBs since the others were taken at the time.  Glad I went today, for this was the ultimate body workout.  Everything is puffy on me =)  

Wonderful Weekend!

Man, I keep reflecting on the wonderful weekend I had.  Fun, Sun, Swirls, and More!

Friday- I finally attempted to do Angie.  It was a serious workout I did on my own in my neighborhood park. I decided to time myself by recording me.  Well, as you can see, no video.  Not sure what happened but as I look back at the recordings, I seem to have gotten my ON/STOP recording mixed up, lol.  I recorded things I didn't mean to, and vice versa.  I'm assuming my time was low 20 minutes.  Pull-ups/Push-ups started killing me after the 50s.   But can't move on to next item until you finish.  Still feel the pain in the bends of my arms today ;(

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Saturday- I hit the high school track hoping to do four 400m dashes around it.  Yeah, um, easier said then done.  Just cause I can run hella long distances doesn't mean I can run quickly and powerful around the track.  Think my best time was about 70 to 80s.  Records are in the mid 40s.  This too was another time where I forgot to set my watch (no need, lol).  Also, I could only really do one, and then just did a 200 and a couple 100s and called it a day.  It was hot too!

Saturday PM- Next, I hit the pool with the ladies and did some tanning, lol.  Yeah, sounds weird but was fun.  Good times!  I'm trying to correct my Big Sur marathon tan line.  Finished the night with Swirls.

Sunday- Took a quick hike in Big Basin and then laid on a Santa Cruz beach and got my tan on again.  It wasn't as warm as the day before, but could still feel the tanning oil do its thing every so often.  I'm going to be a pro =)  Also, ate food at two great spots in SC.

Monday- I don't know what's in store, but after spending the weekend swimming and going to the beach, I can't wait to go outside after work.  Stay tuned.

Not your average gym...

Very short video on CNN if interested.

Ugly Hands

Well, there used to be a time where I must sadly admit, I had the softest, cutest hands possible for a dude.  I would take a pic and show you the blood and pain they are in from the many pull-ups today.. but figured I'd be nice.  This is what went down...

Sprint work:
Run 6 100 meter sprints with rest period being the walk back.

WOD:
As many rounds as possible in 15 minutes of:
5 Pull Ups
Burpee broad jump from your bar to the stair's and back

Results: I lost count, but know I got owned!

30 People on a Pullup Bar

We took a group pic today.  Check it out.

Core. Core. Core.

Today's work out was primarily focused on our core.  I know in the morning, I'm feel it in my lower back =(

Anyway, since I'm pressed for time... I'm get straight to the workout and the results.

Technique: 10 minutes of Clean and Jerk.  Do 1 every minute. Used 85lbs perfect my form.

WOD: Perform 3 rounds of the following, rest two minutes, then repeat 3 more rounds.

• 5 Power Cleans @ 135
• 10 Back Squat's @ 135
• 15 Deadlifts @ 135

I scaled it by using my same 85lbs.  Took me about 18min to complete.

Peace!

Team Workout

On Sundays, we take part in team workouts.  They're pretty awesome because you not only encourage each other, but you are motivated to help your team to win.

Today, we had five teams of two perform a pretty grueling obstacle course outside.  It was Sunny and 78 degrees, yet felt like 100.

After our warm-up, we did two 10 min rounds of the following:

• Squat-Shoot a 20lb Medicine Ball into Tractor Tire 10 ft away
• Perform five 45lb overhead squats
• Peform five thrusters with 20-25lb dumbells in each hand
• Peform 5 slam balls
• Repeat the four stations until time is done.  Oh, and your team has to carry that 20lb ball and never drop it. Once a member finishes, you exchange the equipment for the ball.  When both completed the exercise, you run with the ball to next post.  We cover about 300m per loop.

Results: finished 3rd, but still felt like a winner because I sweat a lot and most definitly felt like I was gonna die.  Crazy how you think you succeed when you're close to death.  That's CF and a measure of giving it your all.  If you aren't tired, you didn't workout.

Aiight, time for a shower.

YOU'RE AT WAR WITH YOURSELF!

At the end of the workout, I was on my back... kinda like the end of the marathon, which takes over 5 hours, lol.. dripping in sweat, consuming a large bottle of water within seconds.

This was the warm-up...

• Run 200m
• 5 Tractor Tire Flips
• Run 200m
• 10 Back Extensions
• Run 200m
• 10 GHD Situps
• Run 200m
• 15 presses
• Run 200m
• 10 ball smalls

Then another warm-up... for 30 secs a set:

• Row
• Turkish Getups
• Bar Hang
• Box Step Ups
• Kettlebell Sumo Deadlift High Pulls

Then we did our technique, which was light, slow back squats with a bar.

At this point, I was ready to call it a day.. but no.  Time for the WOD.  Do the two exercises in 3 rounds, 30-20-10 sets.

• 20lb Wall Ball Shots at 10ft
• Burpees 

This was a fast workout, maybe 10-11 min.  But the end of the first and second sets of 30 and 20 killed me.  I still struggle at wall balls, and my burpees were slow cuz I was so burned out.

The motivation of the day was this message written on the whiteboard... "The War Room... Bitches!" Yes, you go in there and you fight.. YOU'RE AT WAR WITH YOURSELF!

If you wanna fight, remember 9am Saturday is the free class, and we have a new location now as well.

made it on YouTube

Yep, doing big things! lol

http://www.youtube.com/watch?v=WNFE7lwgMaE&feature=player_embedded

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.

• 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.

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

1. Wall-ball, 10 ft target (Reps)
2. Deadlift high-pull, 75lbs (Reps)
3. Box jump, 20inch(Reps)
4. Push-press, 75lbs (Reps)
5. 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!

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!!

Carb Time!

Just wanted to brag about my favorite dish I ate tonight, before my Bay to Breakers run tomorrow...

Garlic-Herb Chicken con Broccoli...  Rosemary-seasoned chicken breasts sautéed with fresh broccoli in a garlic cream sauce over orecchiette pasta.... Yummy.  1000 Cal, 41g Fat, 90 Carbs, 12 Fiber =)  Good thing I'm not counting!

Night!

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....

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!

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)

My Professional Pics from Marathon

Here are my professional pics from the marathon.  Also, don't forget the other ones. 

Congrats to the Richards' Brothers

Wanted to give a quick shout out to my brother and I for doing some amazing things this weekend.

My brother got his Crossfit  Level 1 Certificate over the weekend, and he can be found in the third pic here.  I hope to be like him one day!  Congrats yo!

I finished the 2010 Big Sur Marathon.  Pics can be found here. It was an amazing experience.

It's Race Time

Sunday, 6:45AM, my marathon begins.  This is what I'll be seeing during the run.. according to the The Virtual_Tour

If my timing is right, between 8:30am and 9, I should be crossing this, and I'll be half way done.  Wish me luck!  Stay Tuned...

ING Bay To Breakers!!!

Even though I have less then 5 days until my final marathon, I'm so excited to have gotten my ING Bay To Breakers packet in the mail today.  I've enjoyed every one I've ran for the past 5 years.  This is the 99th annual one, so I'm excited to see what is in store... maybe more naked people!  Anyway, can't wait for the fun... in 25 days =)

Good Bye, My Love.

In exactly a week from now, I'll be saying good bye to you...

It's been an amazing journey, but as with all good things, they must come to an end.  I will take with me memories of both pain and unbelievable accomplishment that have molded me into this amazing person I am today.

I still remember the first day we met, the straight away on the track.  Just after 100 meters, I knew I wasn't ready for this, but you didn't leave me either.  You stayed there, day after day, awaiting my return and helping to push me around the track, to the point I said I'm ready for the road.

Then, you brought me an amazing set of friends that helped me to build solid relationships and more over,  gave me a better appreciation of the beauty of my city.  Stepping outside and taking part in it with others opened my eyes to how blessed I am to live here in the Bay.

At this moment, I knew I could consider myself a runner.. thanks to you.

You have helped me to overcome many challenges in my life by giving me time to think.  Life can get rather busy and stressful, but I noticed our moments together de-stresses me and takes me to another world where I forget about 'whats really going on'.

Once being mostly a couch potato, you've gotten me to participate in many races, that have in-turn kept me healthy.  I’ve been fortunate enough to to not have had any injuries as a result of you... but I do recall times where you've dropped the hammer to remind me that you are a major part of my life... 8 mile marker of SJ Rock and Roll Half few years back.. 16 mile marker of NYC Marathon... the pain was unbearable, but this is where my friends helped to keep me going to the end.

I have so much I want to say and thank you for... I can go on and on... but as we both have noticed these past three months, things haven't been the same.

Next Sunday morning, you and I will be together again, in hopefully what I'd like to call our final moments.  It's not going to be easy, especially since I have been avoiding you for awhile now.  I'm expecting the pain and will be ready for it.  Besides the ugly that will come of this, I will see beauty these last 26.2 miles of my life... which wouldn't be possible without you.

Please continue to push and encourage others like you have me.  I'll be around, and you know how to contact me if you've ever in need of an escape.  Until then...

Good Bye, My Love.

What you want first? The Good or the Bad?

Well, I'll start with the GOOD first...

I passed my test!  Man, I was stressing all day yesterday because I've been studying hard for 3 months and it was finally time to face it.  Did I study enough?  Too much?  Not enough?  I didn't even pick up a pencil!  All this was keeping me pretty anxious.. when all that was expected of me was to get in the tub.   Here's a screen shot of my test results....

So, in summary, in a little over three months, I kept the same weight but replaced 5lbs of fat with muscle and dropped 3.5% body fat.  That excited me because I should be able to hit my goal this summer by continuing my 3-4 days a week of Crossfit, random running, and eating healthy.  If you want more info on this testing, let me know.

Now, the BAD!  I ate a KFC Double Down Sandwich (grilled) during lunch... and I have to admit, even though it was good, it has been really hard for me to keep from going to hide under my covers. I.a.m.s.l.e.e.p.y!

There's a lot of hype in the media/public about this sandwich because it's anything but healthy.  Bla Bla, it's America and people should be able to eat what they want.  It's their choice if they want half their days allowed serving of fat and sodium in one sitting.  I liked it (killed it in 2 min) and probably won't have it again since I can do without, but at least I can mark it off my bucket list...

Now... where's my pillow...

Played with My New Toy

Yehhhhhhhhh, it stopped raining!  I had the chance to setup my new toy, the EFX Rings. 

LOL, may not be exciting to you, but for me, I'm wagging my tail.  I found a basketball goal without a rim on it in my neighborhood park... strapped my rings up and went at it.  Actually built myself my own little workout circuit which included laps around the court, push-ups, pulls, dips, and air squats.  Kept my heart rate up and felt the workout in my arms and shoulders.  Other then the cold, it was a nice quickie :)

Excuses... we all have them

It's raining....

It's too cold...

It's very windy...

Every hour today, I returned to the window only to see the same stuff as before.

But then during this one special moment, I found myself returning to the window peeking out... feeling like a puppy looking for his loved ones to return.  At this very moment, I knew what I was seeking.. and it was on the other side of the window.

Why keep 'running' from the window? Well, I knew I had consequences to encounter.. ones I weren't ready for, or hoping to go away over time... Who wants to be wet?  Who wants to be cold?  Nobody likes their ears and toes to freeze off.  No one likes their face, nose, and lips to slapped repeatedly by the wind.  All this sucks.  But I sit there like I have all the time in the world.

I don't.  And I've wasted so much time already.

So, I turn on the music in the crib to get myself ready for the battle ahead.  I throw on the protection:

• shorts... check
• long sleeve shirt... check
• beenie... check
• running shoes..  check
• chapstick... check

I then strap on my weapons of choice:

• mp3 player... check
• headphones... check
• gps watch... check

Now I'm ready for battle...

I know there are so much more higher things to be concerned with then running, but it's my 'simple' example of the many things in life we decide to not do it because of blah blah blah.  Then you end up missing out.  When the wind tunnel hit me, I thought about some runners I passed during the NYC marathon... they were wheel-chaired, visually impaired, blind, and/or an amputee.  Do you think that weather would have stopped them?

Pic of me on the crossfit site!

I'm almost famous.  See second pic on the following link.

Sweatin' Like A Pig

Warmup was 400m jog and then a bunch of suicide sprints and ladder work with jumps and burpees.
Technique was the Split Jerk... did 125lb at 2-2-2-2-2 count.  Can probably do more weight next time.

Slight recovery time and then did the WOD.  Perform the below in downward lines... so 25 pull ups, 15 push ups, 10 kb swings... then back to 20 pull ups, etc.  Goal, sub 15min with 2 poop (72lbs) KBs. 

Pull Ups:                25-20-15-10-5
Push Ups:              15-15-15-15-15
Kettlebell Swings:  10-15-20-25-30

The KB should have been 2 poops, but I did 1.5 poops for first three rounds, and then 1 poop for the last two rounds.  I completed in 15:55.  (or maybe 16:55, lol.  I forgot).  I know one thing, this is a workout!  I was dripping wet =)

my package is here!

stay tuned...

Fight Gone Bad!!!

Warmup was 800m jog along with about 10/15 min of various movements with a 20lb wall ball.  Then I did a Muscle Up, but seemed to already be out of energy, lol.

Then we did the WOD, which is known as 'Fight Gone Bad.'

 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. We did this for 5 rounds. The stations are:

   1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
   2. Sumo deadlift high-pull: 75 pounds (Reps)
   3. Box Jump: 20" box (Reps)
   4. Push-press: 75 pounds (Reps)
   5. Row: calories (Calories)

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.

I completed 80, 71, 61, 60, and then 61 reps/calories for a total of 333.  Also, I almost met Mr. Pukie...

Bleachers!

This morning was a first for me... sprinting bleachers!  It was one seeeeeeeriousness workout.

As you can see in the pic, I was litterally everywhere, followed by some 100yd sprints on the field, which was setup for Soccer and not a Graduation when the Google Earth image was taken.  My GPS tracked me, but the altitude change of the stands could have caused it to appear the way it did.

Anyway, the distance covered according to the watch was about 2.5 miles and we spent about an hour out there.  This consisted of sprinting up touching every step, and then running back down and over to the next row to sprint back up again.  4 complete back-N-forth's were made, with the last being 'skipping a step'.. so kind of like lunging up and quickly.  Pretty 'badass!'. There's about 10 rows... (pulling out calculator).. doubling the ends in a sense... back and forth makes 20... times 4... ummm, carry the 1.. comes to 80 sprints ON STAIRS... lol.. geez.  I'm surprised I survived and am able to tell the story of the Sargonian Special.

Thanks Homie!  Hope I don't feel it during my basketball game!




  

Last Night, I was a BAD BOY!

Yep, ate three cupcakes from Kara's.  Well, not really 3, just 2 and a mini, so not as bad.  I could blame it on Stino's and their extremely slow service, but I'm not.  Only have myself to blame.

Anyway, I used that to push me hard today during lunch.  Today's workout gets your heart rate up mostly, with weights at the end.

• Run 400 meters
• 25 Hip Extensions
• 25 Push Ups
• Run 200 meters
• 25 Hip Extensions
• 25 Ring Dips
• Run 400 meters
• 25 Hang Power Cleans @ 115#
• Goal time: Sub 14 minutes

I finished in 13 min, with the most of it going to the HPC at the end. I could probably get 2 in before dropping the bar and resting for a few seconds. Personal goal is to hammer out in sets of fives. The legit ring dips kicked my butt too!

Warmup was a casual 20min consisting of a 400m jog, some burpees, air squats, and practicing the HPC with a 45lb weight. Maybe some other stuff as well, but forgot.

How Long Can You Last?

Ever do something and wish you had more energy to keep doing it???  If so, try Tabata.  It's an interval training method where you have 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.  Now that's a workout!  You may have heard of Tabata Situps... that's pretty popular.

My workout of the day was a Tabata one but with mostly NO rest :(  We had to keep moving during rest...

• Tabata Jumping Pull ups with mountain climbers during the rest period.
• immediately after
• Tabata Push Ups with jumping over a 12" object during the rest
• immediately after
• Tabata Push Press with a 45# bar, but finally getting the 10sec rest :)
• immediately after
• Tabata Air Squats with a short sprint during the rest period

After that, I ran for my water and took down 8oz in record setting pace.  This is a 16min workout and is what we'd call a 'burner', especially after the push ups.

The warm up was: 400m jog, 500m row, slam ball, back extensions, sit-up extensions, suicides with 20lb medicine ball, and one-handed over head medicine ball walk/run.

The skill work of the day was the Handstand.  I instead worked on Muscle Ups, which is my new passion.. if ya haven't been noticing.

Take Your Clothes Off!

Man, today was one of those perfect days...

1. windows down
2. hair blowing in the wind (yep, all of it!)
3. temp was low 70s
4. not a cloud in the sky

Just perfect!  So, I decided to step out into nature and run  Black Mountain (Los Altos Hills, 94024) again.  I did last weekend but it has an elevation that could literally kill you if you don't come prepared... mentally and physically.  So, I wasn't out there to long that day.

It was a liberating run for me because I did it like a caveman would... running freely with a shirt off.  For me, this is big.. and it's the next step in pushing me in the direction I'm leaning for.  Feels pretty amazing to feel the cool air and heat on my back.  So looking forward to not having the wife-beater tan anymore! Oh, and I was playing about the pic link :)  I just want a simple beach body, and no crazy tan line.


So, progress...

This time, I made it to the top-middle... right before the rolling hills began (for those who are aware).  I basically turned back at that 1st random power line. Round trip took 1 hour, 12min.  Took me 42 min to get to the power line (3.3miles) and turned around to coast down pretty quickly.

The first 1 mile is really, really steep, and takes me about 12-13 min to get up.. mostly taking large steps or running very slowly.  At this point, due to the high altitude change, you see an awesome view of the Bay Area, like baller cribs, Stanford,  Palo Alto, Mountain View, Moffett Field, etc.  For the next 2.5 miles, it's steady inclines that are runnable, yet still pretty tiring and keep your heart rate up...

Why did I stop???  The next mile is a killer and I didn't have any fluids or food with me, so didn't want to chance it.  With a proper dinner the day before and breakfast before the run, I'll probably push it next time.  It's a pretty heavily traveled path, so I'll be cool.

If anyone in the crew (or a group) every wants to HIKE/backpack it, let me know.. assuming I didn't scare you =)  It's not that bad.  We can have lunch at the top and hopefully you can see some amazing things if it's not foggy.  Here is a collection of pics from the trail and the summit.  Enjoy!

Caveman Frank.. out

 

I Can't Feel My Arms ;(

Man, today's workout was pretty rough. I went in having high hopes and it killed me. But this is good.

Warmup was 400m jog, then various presses, squats, and thrusters with 20lb medicine ball, bear crawls, and 200m jog.

Then did a timed technique workout with shoulder push presses for 2min, rest1 min, 2min, rest 1min, then 2 more min of it with 135lb (i used 95lb) and got about 10-15 per reps per round. They wanted 20 :(

Then rest about 10 minutes for Workout of the Day:
5-4-3-2-1 Thrusters @ 165#/105#
1-2-3-4-5 Muscle Ups

I was pretty beat, had to use 75lb to get deep squats during the thrusters. Was able to complete the first 2 rounds of MU, before reverting to pulls/dips/push-ups. Finished in 11min.

That's it! I'm tired of typing with my toes.

Frank the Filthy Fifty!

Aww, you win some, and you looooose some... I finished below at 32:10. About a min longer then my previous. My assumption, no one was in my circuit with me, so I had to compete against myself.

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (was slow for some reason)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (doing better)
50 Burpees (doing these almost last sucks!)
50 Double unders (sub'd for 150 regular jump rope)

The warm up was 400 meters and doing most of the above with a 16lb medicine ball. Had me sweating, lol. Tried to do muscle ups after WOD, but couldn't. Body is beat!

Freakishly Athletic?!?!?!

LOL, that is what I was called today. It's kinda funny, but the reason being is because I can do a Muscle Up, but not by following the technique behind it 100%. So, I pulled out the celly to captured what they meant. My first attempt was the weird one, where my second, without letting go was better. Now I know what was meant by that. If I get the tech down, I should be able to to more. After 2 or 3, I have to take a short rest.

Enjoy the video.. if I have it working. (press PLAY)



WOD was four, 4 Min rounds, with 30 secs rest between them of

• 5 Burpee's with a jump to a 1ft target over our 'extended hands'
• Walking lunges back and forth across the gym floor
  

Results: Got about 4 rounds in each, with the last round only having 3. Then I worked on Muscle Ups. Need to keep my arms in throughout the movement. Got up to three in a row, but didn't capture on video.

2012 London Summer Olympics.. here I come!

Lunch was a Disappointment!

Why, cuz I had high hopes of having a quick/short, 3 or 4 min one.. where it ended up being over 9min, 50s.

I had to perform 75 pull ups....but with a catch... once a minute passes, I have to do 20 wall ball shots with a 20lb ball.  And whatever time I have left, I do pullups.  So, after the first minute, reality set in when I got to about 35.  Then time to hit the wall balls and next thing you know I only have 15 to 10 secs left to put towards pullups before the 2 minute marker came.  That sucked!  I suck at wall balls and it slowed me down.. to the point I didn't have time to secure more pullups.  I was forced to finally drop to 15 of them and finally finished with a good time. 

Battle Womb: I got a great deal of callus formation (there goes my 'hand modeling').  Just finished cutting away the skin (anyone want to buy?)  Would post a pic but I don't even want to see it again myself.

Warm Up: back extensions, 500 meter row, air squats, overhead squats with pvc, hand stands, and 30inch box steps with 20lb dumbbells in farmer drip.

Skill Work: Back Squats.. used 95lbs to learn to get very low and deep.

20 Years in the Making

Warning... this might be a sad post to some.. so if you don't want to feel a little depressed.. return when I have a new posting.  Been fighting all day if I want to share it... but since this is who I am.. might as well.

--------------------------------

20 years ago in Germany, my brother, a graduating high school senior, came to pick me up from my second grade class.  He reminded me in the car how sick dad was because he and mom had to go to a hospital in the States.  He then had to tell me how dad is no longer with us....  Soon after, we flew to Cali for the funeral, or what I would call my first and last 'Family Reunion'.  I met people who I would never have thought would shape the next 15 years of my life... most importantly, my Aunt Helen.  My mother, unsure of what to do now, was told by Helen "everything will be OK... You and the Boys are going to come to Grambling.  Dennis will enroll in college and Frank, the laboratory school on campus.. and then you'll go to school when ready."

So, we did.. and after 15 years, Dennis, a CRNA and I, a new IBMer, were able to reflect on our lives and honestly agree that things could have been much worse... if we didn't have such a strong family backbone... Helen.  If we had gone directly to SoCal... well, I hate to say, I might not be writing this blog right now (yeah, I know, that sucks!)

Before my father's passing... I was just a kid... I remember getting into trouble and going to the principals office, and having a couple awards for good grades.  I don't recall being outstanding in anything.. other then 4-Squares.  Well, when I started at AJB Elementary, the person you know today was actually born (that's why I look 20!). I had to step up early and be a MAN, like responsibilities around the house and had to finish my homework before I could go out and play =)  My brother was doing the college life (you know, get away from house as  much as possible) I went everywhere with my mother, because I, ironically named after my father, was all my mother had left of dad.  I attended hospice/counseling and heard stories of others' pain.  Over time, I'd sit in the back seat of the car, hearing my mother and her friends complain and male bash (don't worry, few years after my father... life goes on, ya know).  I soaked in so much at an early age, observing as much as I can, learning from others mistakes, what people like, don't like, what annoys them.  It was a great opportunity... until I got older and noticed I think too damn much!  (but that's another story).

Anyway... eventually I got to an age where my brother and I could hang out.  I think it started with basketball in the back yard because I was 'big enough' to play and actually dominate him from behind the arch (this one spot far back by a tree).  This is the point in my life where he started to criticize me for things I'd say, that kids would say.  I remember he got on me for using slang and calling him stupid... as in basically being immature.  Well, it took me awhile, but I finally realized what he was doing and who I was being molded into.  Most def a professional young adult... still in middle school.  This is also around the time in my life where he asked me to be his Best Man... well, I don't know if he really asked me.. but I do know.. I still owe him a bachelors party! (I was 13, lol).  Anyway, he had kids and I became Uncle Frank and watched and learned a lot from him.  Not sure I said Thank You  enough times... so if you ended up seeing this... Thanks Yo! (yep, slang).

Wow, I just looked back and realized how long this is... I didn't mean to make it that long, or what was really my point in all this.. so maybe I'll continue another year, lol..  But to quickly sum it up... I'll close with a quote I came across yesterday.. 'Life is not the way it's supposed to be. It's the way it is. The way you cope with it is what makes the difference.'   At an early age, I experienced something pretty traumatic, and in the end, was able to make the best of it by not making any excuses.  I may not have honored my father's wishes of one day operating a fighting military helicopter, slinging my hair back as I put on my helmet... but at least I slicked my hair back later on in life for half a year.  I know he's looking down on me smiling, proud of what I have accomplished and continuing to with his name.  Even though I don't really say it enough... truly, I love you Dad.

Moment of Truth...

Time to Benchmark myself with the Crossfit Totals

• According to log, haven't been to CF in close to a week
• Doing the CFT is far behind as well (it's the 10th)
• Mentally, not present during first part of tests
• Didn't eat properly since Sushi lunch.. only had Brownie.. no energy @ gym
• Spirits lifted during Deadlift, due to crunk song or noticing surprising improvement
• no matter what... there are NO excuses! You put in what you put out.

Movement - Max
------------------------------
Squat - 155 (up 10)
Press - 125 (up 10)
Deadlift - 255 (up 70)
------------------------------

 CFT is 535 (up 90)

What does this mean?  I have moved from UNTRAINED to NOVICE!  Cause for celebration...  Next, I need about another 100lb to move to "Intermediate".  Need to do more squats and presses as well!!!!!

WHY Crossfit? I get this question a lot...

For me, I choose to answer the question differently.  The reasons are endless. 

1. to live a long and healthy life with loved ones, both family and friends. Shoot, at 70, I want to be tough competition for the grand-kids!
2. spring into action as a hero when needed.  I keep having dreams, so one day it might happen and I'll  be E........ get it??? A red E???  (probably another Funny that didn't go over)
3. be eye-candy for my significant other.  The Old Spice man is killing me, lol. I love that commercial.
4. motivation for others. So many have pushed and motivated me throughout the years.  I want to do the same in return.
5. self accomplishment in something new for my body/life. Basically, being 'comfortable with the uncomfortable.'

Now, you might say, "Frank, you can get all the above just doing any type of exercise routine".  This is true, for I heard a lot of great feedback from friends/family whom have seen first hand what going to the gym and eating right has done to me.  Running kept me healthy, but adding gym and healthy food substitutions pushed 'healthy' to a new level.  Oh, and also wearing the new clothes too.  Got to love Medium t-shirts! =)

Anyway, the correct response you might be looking for concerning "WHY Crossfit?" are:

1. Not the same workouts.  The workout of the day (WOD) varies from day to day, so you don't get bored with a  routine.  I look at it as an obstacle course.  Who doesn't love obstacle courses?!?! 
2. Kicks your butt (still deciding if I want to cuss on my blog). Some workouts I dread because they really push you, but once I'm done, I'm glad I did it.  I feel like I worked harder then running a marathon.  This is great since workouts are full body and include both strength and conditioning/cardio.
3. Instructor led. It's like having your own personal trainer!  Plus, mine won the 2008 Crossfit Games!
4. Comradery. Nothing beats people pushing one another for a common goal (kind of like the ones I listed earlier.. well, at least a couple of them).  My brother and couple of friends have invested their time into it, pushing, motivating, and learning from each other.
5. Great Price when you think of it.  Depending on city and what the 'box' has to offer, I've seen monthly unlimited access prices ranging from $75 to $200 a month.  To compare... Personal Training at 24 Fitness, they have a special now, three 50min sessions for $129.  For personal trainers outside a gym, I see $50 to $150 PER SESSION.  So, the savings add up significantly if you need someone pushing you!
6. All Natural Movements.   It's basically workouts that involve daily life.. from jumping, to climbing, picking large stuff off the floor... building the strength needed to do it quickly, properly, and most importantly, SAFELY.  When I used to help my friends move, I'd be the one keeping the door open for others to move the big ol skool box TVs inside. Now I can probably deadlift the TV myself and move it wherever it's needed (plz don't test me!).
7. Results. They're out there!  Many people speak highly of the transformations that CF has given them.  But with any workout, there needs to be patience and goals set that are achievable.  By following the CF benchmarks, I'm able to see my progress and know that I'm getting closer and closer to my goal.  And one thing I can say is.. you get out what you put in.

Well, I hope I'm motivating others out there to continue to live a healthy life in some form.  I enjoy things that take me away from the everyday stresses of life or assist me in keeping my eye on the goal.  CF is one of those, along with my family and friends of course.

I thank those who are following me and telling me on the side they are reading the blog.  Feel free to comment =) but I understand if you don't.  I don't comment myself, lol.  Aiight, it's way past my bed time.

While you sleep... I play!

6:00am.. Alarm goes off.. SNOOZE  
6:09am.. Alarm goes off.. SNOOZE  
6:18am.. Alarm goes off.. SNOOZE  
6:27am.. Alarm goes off.. SNOOZE 
6:36am.. Alarm goes off.. "GET UP FRANK"   
Eat, Brush Teeth, Wash Face, Out the Door!  
7:05am.. Crossfit (oops, 5 min late) 
 
WOD was fun, especially since it was raining.  Felt like Rocky.               
Repeat this cycle as many times as possible in 15 minutes:
Max Push Ups without stopping   
Sprint 200 meters  
Max Pull ups without dropping off the bar  
Sprint 200 meters  
Max Hand Stand Push Ups without stopping
Sprint 200 meters
Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
I finished three rounds, 137 reps total.  I suck at HSPUs!  Made most ground up with push ups and kippin.  Seem to be one of the better numbers for the class that showed up, which is motivating (hardcore folks come in PM :)

Also, I do have one battle womb... knocked my shin against a box.. Now I have a knot there =(
 
Also, attempted one Muscle Up today and got it.  Yeah!  Next go.. many in succession.
 
Aiight, off to get the day over with!