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.

 

 

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.