February 28, 2015 by crossfitrook

It’s Open Season….2015

Here we go Again!

It is that time of year again. $20.00 and a quick registration provides the opportunity to compete against 200,000 of your nearest and dearest friends. Each year, thousands of hopefuls sign up in order to prove their standing in the world wide cult!

So happy we are not kicking off this year with seven minutes of puketastic burpees. Instead it is:

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:
15 Toes To Bar
10 Dead lifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:
15 Hanging Knee Raises
10 Dead lifts, 85# / 55#
5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:
1-RM Clean and Jerk

The addition of the scaled class is a welcome change. Beats having to enter a zero! I can do toes to bar all day, as long as it’s a barbell and it’s on the floor.

This will be an exciting one and can already envision my forearms getting fried. Lots of forearm and lacrosse ball action prior. Also, lot’s of hamstring work. Definitely looking forward to catching the 12Labours crowd getting together at 10:00am in Annapolis District.

January 25, 2015 by crossfitrook

It’s all About the 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:

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:

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/

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

January 10, 2015 by crossfitrook

Eat to Perform

So i am trying Eat to Perform; http://www.eattoperform.com/ All I can say so far is that I can’t eat enough. It’s a ton of food. Also, three rest days a week. And rest means rest. Not my usual active rest bs, you know, where I don’t rest, just do other stuff. Mobility and Yoga is encouraged on rest days, however nothing strenuous. I am about two weeks in. No noticeable results at this point, however they do caution that it takes time and you have to commit to a full 90 days.

Advertised:

It focuses on Total Daily Energy Expenditures, or TDEE, gaining muscle size and strength, and eating strategically to provide fuel for workouts. Not centralized to CrossFit in any manner. Also stresses whole foods and carbs are a good thing, like rice and potatoes. I hope Paleo didn’t hear that…good God. Sustainable and flexible eatings plans, not short term dieting.

Start the Process: http://www.eattoperform.com/start-here/

Weigh yourself. Have a glass of wine or a beer. It’s ok. Get a body fat assessment done. Have a bottle of wine or a six pack and finish it off with a pint of Ben and Jerry’s. Enter your information here: http://www.eattoperform.com/eat-to-perform-calculator/ Be sure to watch the video first. Enter the information again because you probably can’t believe you read the results right and obviously you entered something incorrectly. Nope, they are right.

Purchase the E-Books and the Forum Membership?

A resounding YES. It’s $80.00 for a year. Not much money at all for having answers at your fingertips. Come on. We are CrossFitters. Usually higher than average disposable income and we are used to spending money for this stuff! A little caution however to do it only if you are really going to stick with it for three months. Just a thought.

Now What?

Head to the forum and enter your information. Explain you are a first timer and that you want some help understanding the TDEE calculations. A moderator, or which there are several, will review your numbers, answer questions, give you some pointers,etc. I have found they answer quickly and there are also people who aren’t moderators however they spend time on the boards and will offer advice.

MyFitnessPal:http: //www.myfitnesspal.com/

Definitely recommend a public profile on this page. It’s a pretty big database and will allow you to track your food intake. Make your profile public. That way the moderators from ETP can review your profile and make suggestions.

It’s a bit early yet for me to give any real review of whether or not it works. I’ll give it another two and a half months and see where things land.

January 4, 2015 by crossfitrook

Being Humbled….

Two items: Steelers got humbled last night in a big way. So much for that streak and for the season. I thought 8-8 would be a pipe dream however they turned it around and won the division. At least we have that….Let’s Go New England. I hope Tom Brady has a career game. Take a picture. Probably the last time you’ll read that on this blog.

Second item. I got my tail handed to me yesterday. WOD was as follows:

SPORT

In Teams of 2 with a Running Clock:

30 – 20 – 10
AB for Cals (Assault Bike)
Pushups s(ring) f(regular)

30 – 20 – 10
Power Snatch (115/75)
Toes to Bar

30 – 20 – 10
Thrusters (115/75)
200m Run (both partners run the 200m)

Our time was 33:33. Quite possibly one of the most challenging WOD’s I have completed. It didn’t seem bad on the board, however that was a huge mistake.

We got through the cals on the AB and push-ups pretty quickly. Things turned to molasses when we hit the snatches and T2B. Those two movements together are crushers. Then it was game on with the Thrusters which also were challenging. Snatches and Thrusters we grouped in sets of 3-5. That was the most handleable way to get through the reps.

Then of course the next best thing to do was another WOD. We had an open house and we had two friends come in so it was game on again. A couple of 5 minute AMRPAP’s with push ups, KB swings, more assault bikes, rowing,…and of course burpees. Buck Furpees.

Just finished breakfast and I have two crockpots going for foods this week. Heading out to yoga so I can get fixed. Pretty nice little Sunday. Maybe Bed, Bath & Beyond if we have time. Certainly won’t be watching football.

January 2, 2015 by crossfitrook

Greatest time of year is over….

The Holidays have come and gone. Definitely the best time of year. Everybody is a little happier and a little nicer. Mostly because they are eating carbs. Nothing makes people smile like Mom’s Mac-n-Cheese. God bless the binge eating that occurs between Thanksgiving and New Year’s Eve! For many of us at 12 Labours, we affectionately call it Mass Season. Easy way to feel better about downing 5k calories in a day. Truth be told, it pays off! 76 PR’s for three rep back squats last week between the three facilities. Can’t go heavy if you don’t have energy.

2014 was a great year. Got a nephew in January. Work went very well. Kylie and I ate and drank our way through Charleston SC, which I highly recommend. Got back on track with hitting the box regularly which was much needed. According to Wodify I hit 32 PR’s which is good. I aim for one a week, which would be 52, however I am not as dedicated about tracking scores as I should be, so I’ll take it. December was the best with six. Obviously the extra eating and “cocktails” paid off. Alcohol is a fuel you know.

Back Squat:

355 x 3

375 x 1

Front Squat:

300 x 1

Dead Lift, a.k.a. the best lift:

455 x 1

Press:

205 x 1

Push Jerk a.k.a push press….

215 x 3

225 x 1

Grace:

4:14 vs. 6:38

Fight Gone Bad:

272 vs. 265

5K Row:

20:59 vs. 21:59

1K Row:

3:50 vs 3:58

What is more exciting for me is being a part of others hitting a PR. That’s what CrossFit has over every other training experience. It’s the Community. Pushing other people to achieve something they thought was far out of reach.

What’s in store for 2015? Back to the basics.

1) Do the whole warm-up

Yes, I am guilty of doing about a third of what is on the board. Some stuff I just don’t do. Wall runs for example. Running…you all know my opinion there.

2) Mobility…every damn day

Busted up and creaky. Need to work out the kinks.

3) Sports massage once a month

Had one Wednesday evening and I was able to walk normally. Absolutely zero pain in my knee. She found the spots and lifted me off the table a few times. To say i was tight and had congestion is an understatement.

4) Box Jumps

Only way to get better at them is to practice. Good times. I hate them.

5) Practice double unders every time I walk in the box

Still can’t get these going. It’s a mission in 2015

6) Follow Eat To Perform

I did WLC a couple of times. The last time we went through perfect. Zero cheats. Didn’t have much of an impact. So we will give this a shot for ninety days and see what the results are.

7) Compete

I have two competitions lined up already and looking for more.

That’s enough for now.

November 27, 2014 by crossfitrook

The Day Before KALSU….

Two things stood in my way of attending Midnight Filthy Fifty. Sleep and a few Ketel One martinis. Heard there was an excellent turnout and we may make it next year. No CrossFit today, the only WOD will be eating. It’s an AMFAP. As many forkfuls as possible.

Friday is KALSU and today is dedicated to carb-loading. I have never attempted KALSU before however I hear it is quite rewarding. EMOM Burpees and Thrusters. How bad can it be? Probably this bad…..Looking forward to it. I am sure it will be spectacular.

What is KALSU you may ask? It incorporates two of the most notoriously puke-tastic CrossFit movements. Burpees and Thrusters. Still want to know more? EMOM, every minute on the minute, five burpees followed by as many thrusters as you can in the remaining minute. The goal? Besides not puking, passing out, pissing yourself…etc. Hit 100 thrusters. 95# for the dudes, 65# for the ladies, and the bar for those who are new to thrusters.

Who is KALSU? A true American badass, that’s who. Story: http://www.si.com/nfl/2014/09/04/name-wall-si-60-william-nack-bob-kalsu

Plan of Attack:

Any thoughts about beating this WOD make about as much sense as the following image. Lace up, chalk up, man up and embrace the suck.

Five burpees followed by five thrusters is where I will start. That seems like a logical plan. Every three to five minutes do the five burpees and rest the remaining time. Also thinking about how to complete the burpee. The Taylor flop or stepping back one foot at a time. Whichever method that will conserve energy is preferred. Lots and lots of hamstring stretches. Tight hammys and burpees don’t go together. Shoulders and forearms will get smoked. It is what it is. Just. Keep. Moving.

October 19, 2014 by crossfitrook

Five Weeks In….

We just finished our fifth week of Whole Life Challenge. We have only cheated a few times, and let’s face it, when Lobster Mac’n Cheese is on the menu, you order it, and then crush it as though you haven’t eaten in days. We had some dessert for Kylie’s birthday, because what’s a birthday without cake? Or in this case, two cinnamon brownies with vanilla ice cream, whipped cream, shaved chocolate and caramel sauce. Yes, it was awesome.

All in all my energy level has been pretty good. I had the usual paleo flu the first week, however nothing ridiculous. I do know that i have to eat some rice or something once in a while. A full day or two without any carbs isn’t pretty. Grumpypants. Hit a few PR’s so far. Took two minutes off my Grace time and hit 285 back squat for ten reps. Previous had been 275 for 10. I have been running, scratch that, jogging on the weekends and that has been better. Five miles yesterday and three today. Knee is a little pissed at me, but let’s face it, i haven’t been kind to it. Back to PT next week where I am sure they will tell me to quit CrossFit and I’ll smile and nod.

Has anyone else tried Progenex Cookies and Cream yet? Big win. Mix some with ice and water in the blender and it is the same as a milkshake! Not, but it’s always good to hope. Remember that if you believe it, it must be true. They make the best tasting protein on the market and I think I have tried just about all of them. Maybe it was hydrolyzed and now it’s not or whatever the rumor is however I notice faster recovery times and results when I hit the awesome-sauce. Bottoms up.

Progenex Force is also a very solid pre-workout supplement. I used to swear by No-Xplode and I like Force better. It makes your face tingle so you know it’s good. I think the Beta Alanine is what gives you the pin prick fresh face feeling. Lactic acid blocking little dickens. I notice I don’t have the crash I used to get from other versions. This tends to last longer. Works great for a quick ten minute AMRAP or a longer run/jog/trudge march. Progenex: http://progenexusa.com/

What other goodies? Xendurance, PurePharma Vitamin packs, and FitAid. So basically, it looks like i just replaced booze and junk food with supplements. Whatevs. We go through this stuff just for the toys, the gear, and the awesome-sauce.

FitAid is a more paleo friendly version of KillCliff. The pre-workout/recovery/whenever you want one drink. Similar packaging with the taller slender can. Thank you Red Bull. It has all the joint friendly additives lick glucosamine, turmeric, magnesium, potassium, B vitamins, green tea. You know, all of the good stuff that we never get enough of according to the supplement companies. Link: https://www.drinkfitaid.com/

September 28, 2014 by crossfitrook

Two Weeks In….

No beer. No ice cream. Did i say no beer??? Two weeks in for the latest round of Whole Life Challenge. It’s been very good so far. The Paleo flu has come and gone. Only six more weeks to go. Would I want to do it long term? Probably not, however it’s good to do it a few times a year for a tune up. I have set a few PR’s which is always good. Strength stuff which I’ll take any day of the week. Let’s not forget, why run when you can dead lift and CrossFit isn’t supposed to be track.

How do you know you are eating Paleo?

Dishwasher gets run twice a day, except on Sundays when it’s maybe three times
Two crockpots going at the same time is not strange
The lunchbox is significantly larger
paleOMG is your new favorite read
you’d kill for some sugar…..

One of the wonderful side effects of sober fridays and saturdays, is productive saturdays and sundays. Who else is up at five am on the weekends? This is probably my favorite time of year so it works out well because I am up and outside enjoying the fall while everyone else is in bed sleeping. It’s a beautiful world early in the morning.

What is Paleo? The chart below pretty much sums it up.

This past Week’s WOD’s:

MON-FITNESS

Leader of the Pack WOD 1:
10 Min AMRAP
Run 600m
20 Hand Release Pushups
in time remaining get as far as you can in the following ladder:
2 Power Cleans (115/75)
20 Double Unders
4 Power Cleans
20 Double Unders or 60 singles
made it through eight cleans, i think i went up to 135 instead, or maybe 155.

TUES-FITNESS

Back Squat 10-10-10 ***last set should be 5-10 lbs heavier than Sept 8th
Worked up to 275 for 10 which was a 20 lb PR

WED-SPORT

10 Rounds for time Partner WOD –
3 Stone to Shoulder (145/95)
6 Push Jerks (155/105)
9 Pull ups
12 Cals on Rower
Partner 1 goes through ENTIRE round, then tags off to partner 2. 10 Rounds total between the 2 people.
This was Kylie and I and we did well. Everything was Rx, except those stupid freakin’ pull ups

Thursday was running and wall balls, so it was a strategic rest day. I don’t need that kind of negativity in my life.

FRI-SPORT

1RM Clean and Jerk ***take time to go over split jerk technique***
15 lb PR, hit 205
Poor coach Rebs…to me a push jerk is a press, or a push press…..not ever a jerk

Saturday and Sunday are running days and running errands days. Work has been busy so this gives me two days to catch up on some stuff.

September 7, 2014 by crossfitrook

Summer is Over…..

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.

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.

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.

June 28, 2014 by crossfitrook

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.

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	crossfitrook on Greatest time of year is …

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