Author Archives

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Snatches, Burpees, and More Snatches.

Sometimes things finally click. I have not done well with snatches. I muscle everything up. Partly because I am strong enough to do so, and partially because I have a very hard time wrapping my mind around how jumping will help me lift the bar higher. As I was finishing my last round tonight, contemplating vomiting, someone said to me “Let your legs do some work. Let them catch the weight.”. All of a sudden it made a lot of sense and I started to let my legs catch the weight. I was able to do the last round unbroken. Burpees still sucked but that’s not big news. Burpees can suck it.

This shirt sums it up:

Today’s Fun Courtesy of CrossFit BWI. I like the “no rest” WOD’s which have been posted recently. Definitely feel the difference.

Power Snatch 5×3; rest 1 min between sets; use same weight; Heavy but fast worked up to three sets at 125 and two at 115

+
3 sets
15 Burpees
Row 400m
15 Hang Power Snatch 75/65

15:55 Rx

Good times!

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Mid-Atlantic Affiliate Challenge

We are heading to CrossFit BWI this morning for the Affiliate Challenge. Where else will competitors get a chance to win a bad ass sword! Luke has been working tirelessly to get everything set up and I know the volunteers were there at the crack of dawn this morning. Thank you for volunteering. Looking forward to seeing some amazing athletes lift, pull, swing, push, squat and god knows what else.

I am sure there will be lots of great opportunities for photos: http://www.crossfitphotos.com/

 

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Easter Sunday

Sadly, my wife and I are not even ” Chreesters” when it comes to church. Chreesters being those who go on Christmas and Easter. Instead, we will be worshiping the fairway gods praying the shanks stay away. We are hitting the course with my in-law’s and my wife’s brother and his fiance. FORE! You never really learn to swear until you start golfing.

Golf will be followed with a great meal courtesy of Denise. Ham, veggies, and of course what’s ham without scalloped potatoes. Potatoes, heavy cream, rosemary, and cheese. What else could you possibly need? We are really looking forward to it.

Taking today off because Sunday is usually a rest day and CrossFit BWI is closed. Duh. No WOD, no yoga with the zen like strength Yoda Aaron.

Getting ready to pull the trigger on a pair of Nike Romaleos. Pricey, however all of the reviews I have read include only good feedback.

http://www.roguefitness.com/nike-romaleos-2.php#review-list-anchor

I refuse to buy into the Dark Side and purchase Reebok. They may be great, however I can’t willingly support a company who charges $98 for a pair of workout pants.

http://shopcrossfitreebok.com/mens-1/pants-shorts.html

Have a great Holiday. Carb load for tomorrow!

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First Week of April

It has been a good week. Lots of fun WOD’s to say the least. The toughest one of the week was:

75 KB Swings 1.5

150 Double Unders

75 Overhead squats 95#

I did 450 singles because I am still unable to string together double unders. The OHS were at 65# because for some reason I can’t hold 95lbs over my damn head.

Fun WOD:

5 sets
Farmers Carry 300ft 45 on each side
250m Sprint(M: 1:45 and under, W: 2:00 under pace)
rest:work equal

My shoulders are still sore from the farmer’s carry.

I did a hit new PR by dead lifting 405 for two. I could have gone a little heavier, and next time I will.

Pretty clean food week as well. A burger and a couple of beers Wednesday night. Sue me. My wife was out of town and I was bachin’ it up. Really crazy, right? Victorias…wow!

I picked up some new protein and will be having a shake right after my workout  based on the suggestion from one of the trainers.

Optimum Nutrition Pro Complex: It was a little pricey however based on the description, it should be pretty good.

Uniting Whey Protein Isolates, Egg Albumen, and Hydrolyzed Proteins, and key Free Form Amino Acids, we’ve created a protein with varied digestion rates and an amino acid profile that’s off the charts. Each serving of Pro Complex APS is packed with 60 grams of the highest quality proteins commercially available. Simply put, it’s formulated to take you to the next level. 8 Premium Protein Sources Over 14,000 mg of BCAAs 10,500 mg of Glutamine. BOOM!

Time for a new pair of shoes, and I am going to let you pick.

or 

Look forward to 1) seeing how many people follow my blog and 2) which shoe gets picked.

Following is a link to a blog I have been reading. It’s funny as hell and has great pictures:

http://www.liftbigeatbig.com

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GHD and Yoke Carrys

Today’s WOD was five rounds of 20 GHD’s and 100 meter yoke carry. Prescribed 3 X body weight. (stupid heavy and made for light people)

First time I did 100 GHD’S. Will pay the price tomorrow. Did 450 on the yoke carry. Definitely a tough WOD and looking forward to doing it again.

Two PR’s in one day. Taking Thursday off and resting for Friday and Saturday.

Good times.

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March in Full Force

The open is over, thankfully. Kylie and I are glad we did it. Good learning experience. The wall balls were definitely the hardest part. My quads are still tight. Today was the thrusters and pull ups which were challenging. Overall I am happy with my performance. We will do it again next year. Back to a normal schedule now and ready for yoga again.

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February is over…

It was a busy month. We went to Belize for our good friend’s wedding. It was a great trip. Definitely had fun.

On to March. We are doing the open which is a great learning experience. Originally I didn’t want to do it, but Kylie talked me into it. Luckily the burpees and snatches are over. Sounds like a dive bar, doesn’t. Welcome to Burpees and Snatches…sweet.

Spring appears to be coming, and it is very welcome. Done with the cold. Where’s the sunshine!

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January is gone, which means less people at the gym!

It is hard to believe January is already over. It seems like Christmas and New Years Eve were only a few days ago. 2012 is rolling by.

We have gotten through the first month of almost Paleo. We were 80% Paleo, 100% of the time and it worked every time. It requires a lot of food prep time and it can be a pain to find something when traveling. Paleo packs have been a savior for Kylie.

Yesterday’s WOD:

In group of four

200 pull ups

300 goblet squats 1.5/1 pood; bell can not be put down or team does 10 burpees

4000m row; partition as needed. One person rowing, two people holding plank.

It was Kylie, myself, Clarissa, and DJ. We each did 50 pull ups, 75 goblet squats and then rowed and planked as needed. It took us 33 minutes. Times for other teams ranged between 30 -33 so overall I was happy with our performance. We all hate pull ups and that was our worst part.

The goblet squats were challenging and my legs are paying the price today. Getting ready to spend some quality time with a Field Hockey ball and a roller. Great Mobility WOD for those of us who hear “Fight for that depth” from the trainers: http://www.mobilitywod.com/2012/01/episode-363365-pre-squat-hip-opener-mob-rx.html It helped me considerably. I highly recommend it.

Superbowl tonight. Go Giants! I really don’t want the Cheatriots to win another ring.

Knock it out of the box this week.

Thanks for reading.