Tabata Sucks!

Only when you're feeling like crap, hot as hell and lacking sleep.

I was waaaaaay off my PR of 67 today. I scored a 44.

I started with pushups. Probably should've done squats since it's my strong point. Ripped my left hand on the pullups, blisters on my right AND I came out of the gate waaaay too strong (first round=22) only to mess myself up physically and mentally during the last set (1). Boo!

Is there a reason it's so much harder for me to function in heat? I was raised in Washington so I love and thrive in the colder weather. This was like when I was down in Vegas- I had to pause throughout my workout because I was gasping for air. Taking shirts off don't do much there.

I also made a mix for today's "Tabata This!" that you can download here. It's more hip hop, of course.

Yo

So I did the Reset and lost 4 lbs. I feel a little more energetic and maybe that combined with the butterfly kips have helped me make personal bests in 5+ workouts. Sucky part is that I moved and am currently not eating as healthy as I can/should be.

Tonight I decided to completely re-do the 20 Rep Squat program because I slacked over and over and would miss weeks and try to make it up in weight which would mentally make me fail. SO I'm now doing "20-REP TUESDAYS". Every Tuesday my workout will be a 20-rep squat day, hopefully with a 5lbs increase every week until September 9th (the day before my 23rd birthday).

That gives me 10 weeks (including today) to stay accountable. By the 9th I should be squatting 235lbs for 20 reps, meaning my 1RM should be around 350lbs. And by then my deadlift should be over 400lbs. Both would put me between Advanced and Elite Levels of Strength according to this. It's going to be awesome.

After 30 minutes or so after doing the squats I decided to join the class in doing a CrossFit benchmark WOD

"ANGIE"
100 pullups
100 pushups
100 situps
100 squats

14:29 (PR by 2:30)

YEAAAAA. Laid the f*(& out!

And you know when you've ripped too much when a callus rips only to reveal another callus!

This was dope. No blood, no pain.

Yaay Burpees! (c) Coach Burgener

50 burpees for time:
2:48

I was going to then complete the 100 burpee challenge, but I quit. )= Haven't been in the right mindset lately and it's really getting to me.

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Scott wrote up an awesome article about the origin of one of my favorite sites/blogs:

"What does "Modern Forager" mean? How did I come up with that name?"

I haven't been righteous with my nutrition lately

Mikey and i each ate a Gordito's Grande Burrito last night.

Jesse from Local's told me NOT to stay strictly on that 20-rep squat program.. so I did some other heavy lifts!

Press
6-6-3-3-1-1-1

125 - missed 5th lift - 130 - 130 - 135 - 135 - 140 (NEW PR)

yeaaaa

So ready to do my own total this weekend. I'm heading in early and doing my stuff and then staying to judge and cheer folk on. I'm hoping to get a 290 lbs squat, 140 lbs press and a 325 deadlift (CFT = 755 @ 145 lbs)

Baskin Robbins 31 cent scoop night! CHEAT NIGHT FOR ME!

Didn't know my legs could do that much

Crazy, fun workouts are just how I like working out. Nate, Marc and myself went up to Lynnwood for the Hooverball Tourney, except the turnout didn't go as planned SO we were still able to "Surrender Our Sweat" with an extreme WOD

From Jesse Ward, Clan Cheiftan of Local's Gym:

Have like a "Choose your own workout", kinda like "Those Choose Your Own Adventure" books. It could be so rad. You can rest as you decide where to go next…..

Set 1:

# 1: 5 Rounds of "Chelsea". If you complete in under 5 minutes go to workout #5 if you complete in longer than 5 minutes go to workout #6.

# 2: Go to workout #6

# 3: Work up to a max military press. If under m:100 w:60 go to workout #7 between m:101-149 w:61-79 go to workout #8 if above go to #9

# 4: Perform 30 Suitcase Deadlifts with m:20kg w:12kg each side and proceed to workout #7

# 5: "Tabata" Squats if your lowest interval is below 10 go to workout #2 if it’s higher than 10 go to workout #3

# 6: Row 1000m and do 25 Push-Ups. Proceed to workout #4

# 7: Perform 1 Rounds of "Michael". If using rowing instead of running proceed to workout #10. If time under 8 minutes proceed to workout #11, if over #12.

# 8: Proceed to workout #6

# 9: Perform 1 Round of "Lynne" If your score under 10 proceed to workout # 6 is between 11 and 20 proceed to workout # 11 if over 21 proceed to luckey # 13.

# 10: Perform 3 Rounds of "Chipper" Proceed to workout # 14.

# 11: Find your maximum weight for 3 reps on front squats. Proceed to workout #14.

# 12: Perform 21-15-9 of 20" Box Jumps and Knees to Elbows proceed to workout #14.

# 13: Perform "Grace" proceed to workout # 14.

# 14: Race 500m, see who wins !!! Celebrate

Jesse, Nate and one of Jesse's members did #1, 6, 4, 7, 12, 14

Marc and myself went through #1, 5, 3, 8, 6, 4, 7, 11, 14

Brutal enjoyment, especially seeing as I just became better (minus the stuffy/runny nose)

Helen

Breakfast:

Eggs, little bit of milk, splash of EVOO, onion, garlic, spinach and red bell pepper.

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HELEN

3 rds for time: 400m run 21 kb swings 12 pullups

Tiff 19:25, 25lbs db
Sam 20:41, 8kg kb
Andrew 21:12, 24kg kb
Mike 22:26, 16kg kb

followed by a good old stretching session!

Congrats Mikey

for his first ANGIE as Rx'ed

for time:
100 pullups
100 pushups
100 situps
100 squats

Andrew 16:59 (PR by 1:02)
Mike 25:07

post your times to COMMENTS fools!

Stair Climb

Speaking of which (AHEM!) that was the workout we did today! We went to UW and used the area surrounding some of the tennis courts near the IMA

3 rds for time:
10 stair accensions
10 burpees

Andrew 14:37
Tammy 15:03
Mike 15:17
Nate 16:28
Sheena 17:20

Great jobs guys

Friends

I'm constantly trying to get my friends to workout with me- not only because I do it for a living, but because I care about the well-being of others, ESPECIALLY of ones I truly care about.

So today I was finally able to get some friends to come try CrossFit out. We (of course) started skill-work with the basic squat, moved onto the plank and midline stabilization, pushups, situps, and finally pullups.

THE LADIES

amrap in 10 min:
5 pullups
10 situps
15 squats

Sam 5
Sheena 8 rds
Tiff 9 rds +5, 8

and then THE DUDES

amrap in 10 min:
5 pullups
10 pushups
15 squats

Andrew 14 rds + 5, 10, 14
Marc 11 rds + 5, 3
Mike 8 rds + 5, 4

Wonderful stuff. Grabbed some ingredients, headed back to my place and we all enjoyed some Muscle Milk shakes.

ps
I ripped my left hand!

Focus.

Oh, fitness blog! I have shunned thee and for that I am saddened.

Well, here's to new beginnings.

TO DO:
1. Blog my workouts here, daily
2. Also, read at least 10 pages of a book daily
3. Watch my nutrition closely and not to fall off (I'm attempting to Zone). CUT SUGAR!
4. CFWU and 10 minutes of stretching randomly throughout the day, regardless if I'm training or not
5. Pick up on the running!
6. Sleep more often, and on time
7. Budget everything
8. Stay focused.

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JACKIE
rd 1 completed at 7:48
rd 2 completed at 16:52
rd 3 completed at 29:38

I almost saw Pukie thrice.

Adrian didn't workout the other day

and he had a beer before noon.

(Wed)
The dudes and I did the 75 OHS, 95lbs WOD (75 reps done in as few sets as possible). Mike used 45lbs. He got 5 rds and both John and I got 4 rds as rx'ed.

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Today Sheena and I ran Greenlake. I tried what I've learned of POSE method thus far. The run was great- my knee didn't hurt (as much) and we finished in a very decent time. We both took one break during the run (due to a cramp and my knee uncomfortability) but it was dope. My calfs are done for. I didn't get DOMS. It was more like Immediate Onset Muscle Soreness. I walk like an old injured man.

Good times ahead though.

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I think I'm going to take a page from Skip Chase of Mt. Baker CrossFit (WA stand up!) and have my clients agree to allow me to come by at any point unannounced to check their fridges and pantries. Sugar is some bad stuff that I've also been trying to cut myself.

My back

Is murdering me.. and it's only been just over 12 hours since I did this little ditty:

21 deadlifts, 225lbs
42 pullups
15 deadlifts, 225lbs, dropped to 135 after the first 10 reps
30 pullups
9 deadlifts, 135lbs
18 pullups

12:11

I wasn't feeling strong during those deadlifts, but then again I haven't been paying attention to my heavy lifting for a while. This coupled with some terrible food choices this past week and lack of sleep (my buddy Dan is having some serious sleeping problems as well) aren't helping my health. I'm finding myself being a 'Debbie Downer' and it's not fun.

from my CF Boards thread

i'm a bit late on starting this properly, but i thought hey! new year, new log! let's see if i can't stay on schedule.

as of 2008 0101 i am a 22 year old Filipino/Spanish male standing at 5'5", weighing in at 140 lbs (63.6kg). i don't eat poorly, but it's not that great either. (that statement is based on what my peers eat)

according to a Bod Pod test in late December 2007 my BF% is 6.7% meaning i carry 9.4 lbs of fat with a lean tissue weight of 130.6. the Bod Pod also concluded that my BMR is 1561. given that i have an "Active" activity level, then my BMR goes up to 2716. if i set my macronutrient ratios to 40/30/30 (CHO/Pro/Fat, respectively) then i should be eating

CHO 1086cal / 272g
Pro 815cal / 204g
Fat 815cal / 91g

i take a daily Centrum multi and a fish oil pill. on days i feel my immune system is weak (i carry stress and seem to get sick in the throat/neck area most) i will take anywhere from 500mg to 2000mg, which was recommended to me by a "wellness specialist".

sleep is my biggest "limit" (i don't like the word "weakness"). it's very hard for me to keep a set schedule. i am currently attempting to reset my circadian rhythm.

my occupation is being a personal trainer for my gym Foundation Fitness / Rain City CrossFit.

[ MORE HERE ]

That's my landlord's name

we finally got a C2 in the gym

"Christine"
500m Row
12 BW Deadlifts
21 Box Jumps, 25"

12:40, 145lbs deadlift

SPD = Seattle Police Department?

Grant & myself went through our own strength training

Squat 5-4-3-3-3
Press 5-5-3-3-3
Deadlift 5-5-3-3-3

185lbs - 205lbs - 225 lbs - 250lbs - 255lbs
95lbs - 110lbs - 115lbs - 120lbs - 130lbs
225lbs - 285lbs - 315lbs - 320lbs - 320 lbs

Grant's back was still recovering from Elizabeth so he couldn't go on with the deadlifts (the eccentric phase was killing his back)

workout 1011

Military Press - 1 rep (or 3 push jerks)
45lbs
95lbs
115lbs
125lbs
120lbs

Burpee Broad Jumps
20m x4

21-15-9 reps of:
KB Snatch (1 pood) L&R
L-Sit Pullups

Time: 15.11

workouts 1004

first off, a quote.

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds."

-General George Patton

now onto the workouts!

14:00 to 15:00

5 minute Treadmill warmup

75# military press x10
75# overhead squat x10
x2

65# snatch x6
50# db snatch x6 each
x2

80# single arm/leg sldl x6 each
x4

body hamstring curls x10
x2

rolling v-ups x30

2.5# external rotation @ 90degree abduction x 30

120# v-grip lat pulldown x 10

140# " "
x3

stretch

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17:00

CINDY

5 pullups
10 pushups
15 squats

as many rounds as possible in 20 minutes.

Andrew 17 rounds, 5 pullups, 7 pushups

Mike 16 rounds

workout 1002

30 squats
bearcrawl 50m
60 oh bb lunges (me 45, holly 20)
30 pushups
handstand walk 25m (me)/walking sumo squat (holly)
60 oh bb lunges (me 45, holly 20)
sit up & back extention ladders (10-9-8...3-2-1)

Greenlake Workout 0925

Run from "Base" to the Pullup Rings (near the Stadium) w/ random exercises along the way:

Squats
Pushups
Movement Patterns (high knee pull, short skip, buttkickers, lateral shuffles)
Pullups/Jumping Pullups
Good Mornings

we took it EASY

participants: Holly, Dave (NEW), Tammy, myself

workouts 0918, 0921

0918

10 minutes:
1 pood KB swings
= 209 swings.

not good enough!

0921

CF Warm-Up
*OHS was w/ a 45lb olympic bar

plus Deadlifts @ 135, 185, and 225 for 10 reps each