Tag Archives: 12Labours

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First Thirty Days of Focused…ish…. Nutrition Plan

It is amazing how time flies. It is hard for me to believe we are already through the first week of August. Summer is just about over. Believe me, I am not wishing it away. Autumn is my favorite time of year. Fires, Cocktails, Football,  and hooded sweatshirts. Summer is my second favorite time. We have not gotten to the beach once and we do need to fix that, quickly. We have been on the water a few times in the kayaks and Berger took her maiden voyage. She did well. She was very focused on a paddle boarder behind her and Kylie…not sure why.

It has been seven months since I last posted. Way too long. Things have been going well this year, however I have not been focused on hitting my goals. Life gets in the way. Things happen. We all make choices and push what needs to be done at that time to the top. Sadly I think many of us put ourselves last. Then we find ourselves kind of pissed that we are not achieving the things that six months ago were important to us. And of course, there is also the reality of New Years’ resolutions…..that are the same year after year.

For those of you who know me, you know that I lost my Dad the end of April. Losing a parent seems to change the view of one’s own mortality. It is an assault on it actually. When I was little I thought he was the strongest guy in the world, able to do anything. I watched him age and his physical capabilities diminish. He was hard on his body and in the end his body just gave up. It was done.

So, in part because of that, and because it just beyond time, I spoke with a fellow CultFitter and he recommended a nutritionist he had worked with previously. So I contacted her and we were off. I had to get a Resting Metabolic Rate test and a VO2 max test. The first was not hard, just took twice as much time as it was supposed to. Based on those readings I burn about 2500 calories a day just living. The VO2 max test was a giant PITA. It was on a treadmill and everyone who reads this blog knows how much I looooooove running. So imagine me on a treadmill with basically a fighter pilot mask on, a heart rate monitor around my chest, and a clippy thing on my finger. Quite the sight. I hoped that i did not trip and take out the whole thing.

The numbers came back no differently than I expected. Average/Slightly above average for a person of my age and dimensions. I met with the nutritionist via phone and went over all pertinent information. She put together a meal plan and sent it to me. Using MyFitnessPal is a huge win. It was as one would expect. Reduced calorie, high protein, moderate fat, and low carb. I am at 130 grams per day, which is not bad. Just have to make each one count.

I have enjoyed it and as the title indicates, have been committed…mostly. There was one night that was just silly. I am down 21 pounds in a little over a month. It is a steady clip of 3-5 pounds per week. CrossFit five times per week, 2 runs a week, and yoga once. I do not always get both runs, in however I’ll make it longer if I only get one run in.  The big difference on this one is that I followed exactly what I told, and it is paying off much better. Funny how that works, huh? Kind of like that thing, when you finally do what your Coach told you to do, and shocker, it works.

The eating has been easy to follow. 5-6 meals per day. I like having a plan for the week as it makes it easier to prepare and not worry about it during the day. Sunday is meal prep day. I won’t bore you all with a picture of a counter covered with food and individual prepped meals. Do I miss eating pizza? Do I miss desert? Do I miss cocktailing? Absofreakinloutely! She suggested two drinks on Saturday night. I really don’t have that switch, so i cut it out for a few weeks. The stories aren’t quite as funny, however the mornings are much more fun.

It has been a very good experience thus far and am looking forward to it continuing. Drink a few for me folks. Have a great week. Lift something heavy even if it is not in the WOD.

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2017 Goals

goal-setting

First week of 2017 is done. Ate well with the exception of Friday night. No cocktailing either. Don’t worry, nobody kidnapped Rob, everything is fine.

Goals for 2017:

I set goals each year for personal, professional, physical, and financial. Below are the physical goals for 2017. I hit most of them in 2016 and plan on the same for 2017.

Lift/Movement Current Goal
Back Squat 455 500
Dead Lift 465 500
Strict Press 205 225
Push Press 235 265
Clean 210 235
Front Squat 325 350
Thruster 235 255
500 Meter Row 1:42 1:30
Pull Ups 0 10
Double Unders 0 10

So, how am I going to hit these goals? Darn good question. I’ll have to figure that one out

12-labours

  1. Following the 12 Labours Nutrition Plan courtesy of Emily and Erin. Great time logging everything in MyFitnessPal. Emily and Erin provide everything you need in terms of setting yourself up for success. It is worth the investment, so please take advantage of the service if you have not done so already.
  2. Keeping cocktailing to a minimum. Sadly and frustratingly i have tried for the past so many years to do both and I have come to the realization it just does not work. Either you want to cocktail and not do well in the gym, or you want to do well in the gym. So we will give it an honest shot.
  3. Focus on recovery. We spend a lot of time beating the hell out of ourselves and more than likely not enough time putting ourselves back together. Water, Sleep, good nutrition, supplements, deep tissues massage and yoga. I have been getting a deep tissues once a month for the past few months and the difference has been remarkable.

crossfit-moreland_3

  1. Stretching. By hitting the six am class most folks have to roll out quickly to get ready for work, kids to school, etc. I am focusing on taking five or ten minutes afterwards and rolling out and stretching to reduce soreness/stiffness etc.
  2. Rest. Getting up early means early to bed. I tend to do a lot better if I get 7 or 8 hours of sleep. Go a few days with six or few hours and see how you feel. Probably like junk. I know i do.
  3. Strength program. I finished the 12 Labours Barbell Strength Program last year and definitely noticed a difference. I added weight to squat and deadlift and wound up PR’ng CrossFit Total by about 100 pounds.

 

change

  1. Make opportunities for PR’s. Some boxes do the same WOD’s over and over again which enables members to set PR’s. Ours is a bit different where the WOD’s vary considerably. Two days a week I give myself opportunities to set PR’s. Whether it be a lift, like deadlift or squat, or a 500 meter row. Give yourself the opportunity to put a PR on the board and in Wodify!
  2. Fully warm up. I am sure if any of the coaches are reading this, the thought “he never does the warm up, like never.” is going through their mind. Sadly that is true. I do not do the warm up. In my mind, the first round is the warmup and that is not right and dangerous.
  3. More than just scheduled classes. This goes with number 7. Sticking around after class, taking advantage of open gym, and running/swimming etc. go a long way in helping accomplish your goals.
  4. Yoga. Once a week, every Sunday. Looking to get back into that cycle. Definitely noticed a difference when I was regularly attending.

Those should get me where I want to be.

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Goodbye 2016….

I find it hard to believe that 2016 is already coming to a close. However it really does not matter….because like it or not today is the last day of 2016. This year really flew by. Come February we will have lived in Annapolis for two years, which is harder to believe. Lots of quality time at 12 Labours Annapolis…and The Point.

It seems like once Thanksgiving hits, the year is over in a blink. Finish the turkey leftovers and the next thing you know….putting away the Christmas lights and decorations for another 11 months. Everyone seems to be a little nicer and have a little more patience and compassion around the Holidays. I am hopeful year after year those will carry over to the New Year. I’ll keep hoping.

2016 brought some great things like the births of three new nieces and a nephew (Some family, some close enough to be family) and some bad things like deaths of family members and friends. We celebrated a lot of birthdays as well! Got some house projects done and  had a great vacation at the beach with really great friends. That one will certainly be repeated in 2017.

I hit most of the goals I had laid out for 2016. Some personal, some professional, and of course some CrossFit goals. That’s what this blog is about, right? CrossFit…and sarcasm. I finished up last year with 13 PR’s and this year I hit 30. I hit my strength goals, with the exception of one. Missed the dead lift however I’ll get that shortly. The silly ones like double unders and pull ups will moved from 2016 to 2017.

Below is the list of PR’s:

Performance Result Date Component Name Result Rep Scheme Performance Result Comment Class Name Personal Record Text
12/28/16 Power Clean + Hang Squat Clean + Front Squat 1 x 1 @ 195 lbs E2M for 20 Minutes failed on 205 four times 6:00 AM PR by 20 lbs vs. 175 on 09/29/2014
12/12/16 Back Squat 1 x 1 @ 455 lbs E2M – Double Unders + 1 back squat little high….just a little 6:00 AM PR by 20 lbs vs. 435 on 11/08/2016
12/5/16 Front Squat 1 x 1 @ 325 lbs Every 2 Minutes – Double Unders + Front Squat felt good. sleeves and reebok lifters 6:00 AM PR by 10 lbs vs. 315 on 08/01/2016
12/3/16 Back Squat 1 x 3 @ 385 lbs PR by 10 lbs vs. 375 on 11/14/2016
11/24/16 Front Squat 1 x 3 @ 285 lbs sets of 3 Felt pretty good. PR by 5 lbs vs. 280 on 07/11/2016
11/16/16 Squat Clean 1 x 3 @ 185 lbs E2M for 20: 3 Squat Cleans felt good… 6:00 AM PR by 50 lbs vs. 135 on 07/18/2013
11/14/16 Back Squat 1 x 3 @ 375 lbs 8 Sets Every 2 Minutes – 3 Reps Back Squat 6:00 AM PR by 10 lbs vs. 365 on 07/18/2016
11/8/16 Back Squat 1 x 1 @ 435 lbs 1 PR by 0 lbs vs. 435 on 11/08/2016
11/8/16 Deadlift 1 x 1 @ 465 lbs 1 PR by 0 lbs vs. 465 on 11/08/2016
11/8/16 The CrossFit Total 1095 Total lbs 1095 PR by 155 lbs vs. 940 on 08/23/2013
11/8/16 The CrossFit Total 1 x 1 @ 465 lbs 485 is close
10/31/16 Deadlift 1 x 5 @ 420 lbs Heavy 5 6:00 AM
10/12/16 Thruster 1 x 1 @ 235 lbs Heavy 1 rep yahtzee!!!!! 6:00 AM PR by 40 lbs vs. 195 on 09/11/2015
8/8/16 Back Squat 1 x 1 @ 407.5 lbs E2M – Building each set 6:00 AM PR by 2.5 lbs vs. 405 on 04/09/2015
8/1/16 Front Squat 1 x 1 @ 315 lbs E2M – working to max 6:00 AM PR by 10 lbs vs. 305 on 02/08/2016
7/11/16 Front Squat 1 x 3 @ 280 lbs 3-3-3-3 felt great. went to 310 to beat 1 rep and failed. 6:00 AM PR by 5 lbs vs. 275 on 01/04/2016
6/28/16 Back Squat 1 x 5 @ 350 lbs 5-5-5-5 didn’t feel good. Had higher goals this morning 6:00 AM PR by 5 lbs vs. 345 on 06/13/2016
6/17/16 Clean 1 x 1 @ 210 lbs PR by 5 lbs vs. 205 on 02/12/2016
6/13/16 Back Squat 1 x 5 @ 345 lbs 5-5-5 6:00 AM PR by 30 lbs vs. 315 on 06/20/2014
4/19/16 Back Squat 1 x 10 @ 325 lbs 10-10-10 6:00 AM
4/18/16 Front Squat 1 x 8 @ 265 lbs It was an attempt for ten, and i got eight. So this is my PR for 8 reps. PR by 60 lbs vs. 205 on 05/05/2015
4/4/16 Back Squat 1 x 10 @ 315 lbs 10-10-10 6:00 AM
3/17/16 Push Press 1 x 1 @ 235 lbs PR by 5 lbs vs. 230 on 03/11/2016
3/11/16 Push Press 1 x 1 @ 230 lbs 1 Hit 230 and it felt light. stopped there. save another PR for anothe day PR by 5 lbs vs. 225 on 10/15/2013
2/15/16 500m Row 1:42 broke the first rower…..boom 6:00 AM PR by 0:07 vs. 1:49 on 08/24/2015
2/12/16 Clean 1 x 1 @ 205 lbs PR by 5 lbs vs. 200 on 08/21/2015
2/12/16 Power Clean 1 x 1 @ 205 lbs PR by 30 lbs vs. 175 on 03/14/2013
2/8/16 Front Squat 1 x 1 @ 305 lbs 1RM 6:00 AM PR by 5 lbs vs. 300 on 12/19/2014
1/27/16 Lactic Acid Threshold Test 85 Total Calories 6:00 AM PR by 2 calories vs. 83 on 12/19/2014
1/4/16 Front Squat 1 x 3 @ 275 lbs 3-3-3-3 6:00 AM PR by 10 lbs vs. 265 on 02/09/2015

2017 is the year for pull ups, double unders, and toes to bar. I would also like to get back into competing. How quickly 2016 passed us by is proof of there being no time like the present to do the things we want to do.

I hope everyone has a safe and Happy New Year’s Eve and has an incredible 2017.

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Week Ending 11.19.16—-First Good Clean Week in a Looooong Time

 

It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around.

Monday:

Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat

***add weight every set***

My best lift for 3 was 365. I felt pretty good this morning, due to a lazy Sunday and nine hours of solid sleep. Truthfully, i could have continued sleeping without much trouble. I think I will be in bed early tonight as well. Things lined up pretty well and the warm-up sets went smoothly, so 375 became the target number.

185, 225, 275, 295, 315, 335,3 55, 375

I could have gone heavier. 395 or 405 will be the goal if this one comes around again.

Part 2 ————— “Baseline x 2”

2 Rounds for time:

Row 500m

40 Air Squats

30 Abmat Situps

20 Pushups

10 Pullups—-Ring Rows

I did 13:10, first round was 6:10, which was 15 seconds or so longer than my best score. I was pretty smoked after the first round. Rowing was lengthy on the second round. All in all a good day.

Tuesday:

“The Roaring Twenties”

20 Minute AMRAP

20/15 Cals AB

20 Shoulder to OH s(115/75) f(75/55)

20 Toes to Bar f(abmat situp)

I opted for “SPITNESS”, a combination of Sport and Fitness. I chose the 115lb weight and ab mat situps. I am built to be on the ground. I don’t do T2B, pull ups, etc.,…yet.

Score was four rounds and 8 calories. I was smoked afterwards.

Wednesday:

Every 2 Minutes for 20 Minutes:

Double Unders s(30) f(15)

3 Squat Cleans s(155/105) f(115/75)

***add weight each set***

****score is highest weight of completed triple for squat clean***

I did 30 singles at the beginning of each set and decided to add weight every other set. My goal was to focus on the actual form of the lift. Catching the bar low, hitting full depth, knees out, and elbows up. My PR for clean is either 205 or 210…not sure.

I did 95, 115, 135, 155, and 185. The 185 was challenging. They were not touch and go. All in all the form felt good and the coach watched several times and said it was good, nothing more to really offer. I’ll take that as a major win as I am the king of reverse curling and calling it a clean.

Three days in with clean eating and no cocktailing.

Thursday:

Rest Day. ROMWOD and lots of water. Also slept for 9.5 hours. That felt damn good. I didn’t stick with the 12 Labours eating plan today. Thanksgiving dinner at work, so stuffing and sweet potatoes with brown sugar. Also, wifey wanted Italian for dinner so it was penne pasta with in house made crumbled sausage and roasted tomatoes. Needless to say, I was slightly over on carbs. 🙂 No cocktails.

Friday:

Friday’s WOD was “Kelly”, which for those of you who do not know the hell that Kelly is….5 rounds, 400 meter run, 30 box jumps, 30 walls balls. Hell to the No,…squared. It would take me 45 minutes to finish that thing and I would feel like absolute crap for at least two days. Instead I went with one of my own:

WOD 1 Movement Weight (Pounds) Distance Reps Rounds Total Reps
Row 250 Meters 1 6 6
Shrug Bar Deadlift 225 5 6 30
Wall balls 30 7 6 42
Ab Mat Sit Ups 10 6 60
Strict Push Ups 5 6 30
Total 168

I like AMRAP’S with shorter “series” of reps. I think these enable the athlete to focus on the form of each movement and rep and not instead focus on how many reps are left and just getting through it. This may not look like much, however it was harder than I anticipated and I was washed out afterwards. Took about a minute afterwards to get right.

This is very scalable, either be increasing distance, weight, or reps. My plan is to increase the reps of the movements and then compare the total number of reps over time, while keeping weights the same.

I have an appointment in the pain cave today. Definitely need one as things are not feeling as good as they should. That means therapeutic/deep tissue massage. I usually come close to throwing up and or crying. I go with an empty stomach…

Saturday:

Had a late night call last night so sleep was interrupted, however no big deal. Susan broke me yesterday. Have not looked yet, however there should be lots of bruising.

“Pinky and The Brain”

20 Minute Partner AMRAP
10 Deadlifts s(275/185) f(185/125)
20 C2B Pullups s(10 Muscle Ups)
30/20 Cal AB
***split it up however you want***

Saturday has become the day of partner WOD’s. This one does not look at that bad. Basically split everything in half. 5 reps on deadlifts, 5 ring rows, and then 15 calories…and repeat. Right? Can’t be that bad. We shall see. I am usually wrong with these things.

As it turns out, I was not that wrong. It was challenging, however quite doable. I ran an 800 as my own warm up and that helped workout the kinks.

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Well those were fun!


I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosphere of swamp air. Good times.

Heat

MON-FITNESS

10 Rounds

9 Wall Balls s(30/20) f (20/14)

6 Burpees to 6″ Target

3 Clean and Jerks s(185/125) f(135/95)

***25 minute cap***

Summary: Doesn’t look bad, right? Wrong. I switched out med balls because the first one got so covered in sweat I couldn’t catch it. Literally slipped through my hands. Ever have to switch spots on the floor for burpees because it was so slippery? I did. Looked like someone sprayed the floor with a hose. It’s not right. I should be studied. It’s improbably for so much sweat to be generated.  Finished it in 24 and change. The burpees truly were the hardest part. Did 135 weight for C&J’s. Probably could have done 155 instead. 185 would have been too much. It’s not the jerk, which for me is a strict press because I refuse to listen to coaches, it’s the clean, or in my case, the reverse curl, because again, I refuse…you know how that ends.

balls

TUES-FITNESS

“HELEN”
3 Rounds for time:
Run 400m
21 KB Swings (1.5/1pd)
12 Pullups

Summary: Any of our fellow cultfit followers immediately grimaced when they saw the name. She’s a bitch. I felt like I was running through pancake batter. I’m not built for speed. It was more trudging than sprinting. Did ring rows instead of pull ups. KB swings and RR were all unbroken. They aren’t the hard part. It’s the stupid running. Why run when you can deadlift? That’s my motto. Checked the lovely performance history tab in Wodify, and the worst time. Ever. Still a hell of a workout. Also did early birds which is a WOD before the WOD, and Gabe was coaching so the warm up was aggressive. There we go. All rationalized out.

helen

 

WED-FITNESS
Close Grip Bench Press
3-3-3-3-3
+
7 Min AMRAP
10 Pushups s(ring pushups)
20 Air Squats

Summary:

Bench press?!?!? Yes. Almost as good as deadlift day. Almost. Also did early birds this morning which was dips and push ups, I think. Felt pretty good. Jumped from 225 to 255 which was probably to aggressive. Got two and the third required some curling from the spotter. It happens. All in all I was happy with it.  The burner afterwards was fun. Again with the sweating. Did I mention it was hot this week?

FRI-FITNESS

Every 2 minutes for 20 minutes complete:

25 Double Unders/75 Singles

1 clean

***add weight every 2 sets starting at 60% of 1RM. Find a new 1RM***

Summary:

Cleans and I have had an unfriendly relationship for the past couple of years. Logically I should be able to clean 275 without much issue. Front squat is 300, deadlift is 455. Really shouldn’t be a problem here. Instead i have been stuck at 195 for two years or so. Finally got 200 Friday morning which felt pretty good. Attempted and failed 205 several times. I should have recorded the lifts. I was pulling it plenty high. Probably snatch height for most people, who you know….drop under the bar instead of what I do, which is reverse curl it to my neck. Also learned that I really like RX jump ropes. All of my singles were unbroken. The rope was very smooth. Definitely purchasing one.

It Never Happens LIke This!

 It Never Happens LIke This!

Three shirts bit the dust this week. You know it’s time to chuck it when you offend yourself. I apologize to those at City Dock Coffee Friday morning. Yeah, my bad. There isn’t enough Febreze to fix that one. Had to go. Just shy of a decade. Again, I am sorry. Smelled like Victory! And remember, we ….

wod-for-beer

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The Open is Closed.

15.5
 15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a little BSN NO-Xplode…happy hour!  Last night’s IPA’s will have absolutely no effect whatsoever.

15.5 thruster

Going in I was thinking it wouldn’t be bad. I could break up the thrusters in halves since it’s 95lbs,  not super heavy, just a lot of legs. Rowing isn’t bad, just hard pulls to get a calorie a stroke. No worries! Then I watched the 900am class suffer through. I couldn’t leave. People had already seen me. A quick chat with someone who had completed it, and was finally fully functioning, resulted a in a rethink. Cut the thrusters in thirds.

27 cals went quicker than I thought it would. Set of 9. rest. Set of 9. rest. Set of 9. Back on the rower. 21 cals. Set of 7. Set of 7. Set of…whumph. What just happened! I can’t breathe and my legs don’t want to push back up. Finished the last set and then started 15 and that’s when the fun began. Coach Christa the Fembot in my ear, “you won’t catch your breath, just GO!”. “Back on the bar”. I calculated it would take me between 12 and 15 minutes to finish and it turned out to be 14:43. It’s not a matter of strength, it was a matter of wind. I was chasing something I couldn’t catch. My breath. Need to fix that.

Kicked

Two Natty Boh’s, and a Progenex shake and I was back to normal. I usually opt to go in the second round because, well nobody wants to go first, and I want to get it over with and it provides the opportunity to cheer on those who are still going through it. That’s they key with CrossFit. Something the other gyms won’t get. It’s the community. It’s the support and friendships. After that WOD, there was a potluck happy hour. As you can imagine, carb city. Krispy Kreme, pasta salads, chips,..you name it.

This year’s Open was by far my favorite. The scaled WOD’s were challenging however very doable. 15.4 was my favorite. Hit 100 reps. I happen to like push press and that helped significantly. 15.5 was the most difficult, however I liked it and hope it finds it’s way into the 12Labours rotation. You know it’s a good when you are washing down two Aleve with a a Manhattan a few hours after the WOD. Of course, looking forward to the 12Labours Team heading to Regionals, and then back to the Games. We expect great things!

12Labours

3, 2, 1….

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It’s all About the Gear

GEAR

Truthfully, that is probably the number one reason we all do CrossFit. It’s all about the gear. We are in the process of packing for our move the end of this month. I. Hate. Moving.  I have a lot of stuff. Multiple paris of shoes, jump ropes, chalk, bands, wraps, gloves, tape, the list goes on and on. And for what? Because it might help me go a little faster or lift a little more. Nonsense. Americans love to buy stuff. Some of the brightest minds in the country are dedicated to separating you from your money. They are good at it too. Since I seem to buy just about everything I thought it would be a good idea to provide my opinion on what stuff you actually need, versus which is a nice to have dust collector.

Shoes:

Definitely think the right shoes go a long way in helping you perform your best. Innov8s, Reebok Nano’s, and Lifting Shoes. I have gone through three pairs of Innov-8’s, two of the F-Lite 195 and one pair of the F-210’s. I like the latter the best. The 195’s are a little too flimsy for bigger guys like me. I did not like running in them because of the lack of support however they are great for rowing, jump rope, lighter lifting etc. The 210’s are very low to the ground and I like them for deadlifts. Almost the same as going barefoot.

The Nano’s are the best all around CrossFit shoe. No issues with running and due to the extra stiff sole, Olympic lifts like clean and snatch are good to go at moderate weights. I bought two pair of the Nano ‘s and have been alternating them for the past couple of months. Picking up a third pair would just be silly, right? Exactly. So i bought two pair of the 4.0’s when they came out too. So, now i have four pairs. When are the 5.0’s due? Oh wait, Nike MetCons are out…so we know where that will land. Just doing more research for you folks….

Olympic Lifting Shoes:

Oly

I own both the Romaleos and first generation Reebok lifters. Have been eyeing up the another pair of lifters and will more than likely have a pair in the next month or two. I really hope Jen is reading this as she seems to think I have a problem with shoes.

Nike Romaleos:

They are expensive. Probably the most costly of all the options however I think they are worth it. I have had mine for over three years and they still look and feel pretty new. The raised heel helps align your hips to get a deeper squat and the extra stiff sole allows you to drive up through your heels without getting the squishy shoe feeling. Nice solid foundation. You feel bolted to the ground.

Reebok Lifters:

I have a pair of the first generation and I probably wear these more often than the Romaleos, not because they are better, however because they are more versatile. Got a WOD with snatches/cleans/squats and other stuff like box jumps, prowler, etc. These will be fine all the way through. Would not recommend pure oly shoes for the other movements.

Shorts/Pants/Shirts:

I sweat. Ungodly amounts of sweat. I should be tested. I prove Under Armour a liar every time. Can’t wick me! I have tried the more expensive UA shirts and they are still soaked by the time I am done. I stick to two companies now when I need to cycle through clothes.

Uberfit:

1stslider

Uberfit is a local business and has grown pretty significantly over the past two years. The shirts have a wicking quality and have great logos and designs. You all know how I feel about cardio….the image below says it all. I have had Uberfit shirts for two years plus and they still are in good shape. I think that says a lot for the quality considering the punishment we dish out. Stones, yoke carries, front rack barbells, etc. They take a beating. Also offer shorts, pants, hats, wrist wraps, and just about everything else you could think of. Enter Rook25 during checkout and receive 25% off your entire order. http://www.uberfitapparel.com/ 

Uberfit

Hylete:

These are the only shorts i have bought in the past few years. I still have the original pair and no signs of them being worn. They are a little more expensive, however they last. They also have zipper pockets and for some reason that means a lot to me. No idea why. Enter CFROOK during checkout and get a discount. Kylie also has their backpack/bag and absolutely loves it. Pockets everywhere….

Rehab/Injury:

Everyone gets hurt. It’s part of the fun. Sprains, twists, pulls, or just being sore as hell they day after. It’s all completely and totally normal. Obviously if you are throwing up, bleeding, can’t sit up or stand without feeling sick from the pain a visit to the doctor or ER is in order, asap.

Rehaband:

Pretty much the gold standard for knee and elbow protection. I have used knee bands and they are very helpful. Guaranteed to see fellow CrossFit athletes donning them at any competition.

Ice Packs:

Exercise leads to inflammation. Inflammation leads to limited ROM. Ice leads to less inflammation. The cold pushes the blood away. Regular ice packs from CVS are fine for home. Just tried Arctic Ease which are really cool. They don’t require time in the freezer. It’s a cold elastic wrap that can carried with you and are perfect for post WOD icing with minimal prep.

Trigger Point:

Lacrosse ball, grid roller/foam roller/PVC. These items will help you work out knots, tight spots, etc. Definitely worth the purchase. Muscles get beat up, period. Also recommend massage therapy if you can swing it. Painful, however very rewarding afterwards.

Jump Ropes: 

If you are serious and plan on doing it for more than six months than your own rope is worth the expense. Beware of false advertising. Some will advertise they assist with making double-unders more easy, however in most cases they just allow you to whip yourself faster. Personally i like the metal ones, they really make a mark. Let’s you know you didn’t come close to doing it right. IT’s more than spinning it faster, jumping also required.

 Wrist Wraps/Tape:

Hands get beat up. Wrists get beat up. Callouses are formed and then torn which result in a blood freakin’ mess on the bars, floor, etc. Tape your stuff. Whether to go with athletic tape or wrist wraps for your wrists is a personal choice, however make the choice and use one. Tape around your thumbs when doing high volume cleans, snatches, overhead work, etc. Also helpful to tape your hands when doing high volume pull ups, ring work etc. https://www.youtube.com/watch?v=AcS5lYs6DkU 

 

 

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Summer is Over…..

Goodbye Summer

 

Seems like the Summer flew by faster than usual. Actually, the past year has flown by faster than usual. Fall is here which means football, bonfires, pumpkins, and cooler weather. We just finished our summer vacation, which was a little later than normal, however it was a blast. There were several boxes close by, however we decided to take the whole week off and rest up. Definitely looking forward to getting back to the grind and getting back in a routine. For those who are interested, Charleston South Carolina is a great area to visit. The foodie scene blows Baltimore out of the water. Beach is 20 minutes away. Golf courses galore. And of course there is a plethora of historical stuff if you are into that as well. All of the Westbrook brews were excellent.

Charleston Food

Beer

 

August was a great month with four PR’s. Clean, Front Squat, Back Squat, and Dead Lift.  I’ll take those any day of the week. So what did I learn over the past few months? Still having issues doing the WOD’s Rx, and the reason is because of the inability to complete the BW exercises like Pull UPs, HSPU, DU’s, etc. Really thought my recent purchases of Nano 4.0’s, Junk headbands, and Progenex would have changed all that. I was wrong. Obviously, I’m joking. I don’t like those movements, I don’t practice those movements, and have gotten very good at scaling those movements. I can rip off 100 singles without missing a beat. Ring rows are no problem. I scaled and got great at scaling. Whoops. So how do we combat this issue? Easy, buy more gear. No, of course not.

Yep. Time for a detox. the past six to eight months have been filled with great food and craft brews. These do not match well with performing well however it is what it is and that’s that. We signed up for the Whole Life Challenge which is always a good way to recharge and get back on track. It’s also about personal accountability, planning, dedication, and not bargaining with yourself. So much easier to put in a blog than to actually practice. If it was easy there wouldn’t be a billion dollar quick fix weight loss industry. Write that down. Watching the Steelers now, and if they keep this up, sobriety will be a pipe dream.

Dead Lift

Practice makes perfect. Or in the world of CrossFit, bloody shins, whip marked legs, torn hands, and bruised egos. Remember, we pay good money for this stuff! You can’t dead lift your way out of a poor diet. Trust me, I’ve tried. Cardio is simply dead lifting faster so that is automatically ruled out. Just need to practice more, focus on the nutrition and mobility. Looking forward to a great September.

 

 

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The Day Of….

Great googley moogley. That was fun! 12Labours WOD is as follows:

  • 400 meter med ball run 20/14
  • 9 stone to shoulder 145/115
  • 400 meter sand bag run
  • 24 power cleans 135/95
  • 400 meter run
  • 5 rope climbs (15 ring rows)
  • 30 yard prowler push 255/155
  • 12 stone squats 115/95
  • 500 meter row
  • three sets 3 muscle ups, 3 hspu or three sets 3 ring rows/pull ups, 3 hand release push ups, 3 dips
  • 40 cal assault bike
  • 3 tire flips 450/350

All for joyous time. It was announced it shouldn’t really take more than thirty minutes. I beat that by thirty seconds, scaled. Subbed out KB squats for stone squats. Bad timing. Lots of running and everyone who reads this blog knows how much I LOVE running, and by love i mean hate however it is a necessary evil. Surprisingly the cleans were tougher than I thought they would be. Wound up doing four sets of six. Probably should have gone heavier on the Stone to shoulder. Did 115 for some reason. First rep was a ball slam. Basically caught it about two inches off the ground after the bounce and hauled it up.

Definitely a challenging WOD and a well run event. The cherry on top was it raised about two k, cha ching, for the coaches. Nice work everyone. Thank you Rusty for putting it together and for 12Labours BWI to host the event. It was awesome to see everyone giving 110 percent and having a good time.

Off to Jailbreak who I hear brews beer, and serves beer…which is handy, because I like to drink beer, in particular after that wonderful morning WOD.