Friday, December 29, 2006

So does anyone know who the naked guy with the KB is? Give me your best guess.

Saturday, December 23, 2006

Will the real Tom please step forward!??!?

Being Thankful this Holiday season. What or who am I thankful for?
Let me tell you about a quality man.
Tom Brose I've known Tom for a little less than a year. I don't know Tom very well yet. Once a week he leads our CF workouts. When I started CF I needed to meet a person like Tom. Why? Well, I've been in sports for a long time on and off. Someplace along the line I formed a judgment. That people who workout all the time are meat heads. Yes, I know that's unfair. It's really how I felt though. When I was at WVU I spent countless hours at the exercise physiology lab. Putting my body though every test they had. On a volunteer bases! At the time I was an Social work/English student. My sport was Mountain biking(stoned)at the time. I had no money(some things never change). The person I was dating was a Prof at WVU teaching Kinesoligy. She got me in so I could workout for free by doing tests for the students. I was doing 3 Vo2 max test a week. LOL! Anyhow, the people I met there were very one dimensional. So that's the long story of how I got my bad attitude.
Back to Tom. As I said I don't know him well. What I know of him is that he is one smart cookie. Tom has the gift of reading people and learning them. With that he's able to press them on and encourage then. As a big guy his spirit is gentle but tough. There was a time when I thought that trainers were not doing important work. That they were working in the glamour industry. Nope, wrong again. They're working in the prevention industry. Tom knows his stuff and more. I like that! This one is for you Tom. Thanks for doing what you do and being who you are! Happy Holidays! Let's all have a toast to Tom, another reason to have a beer!

Friday, December 22, 2006

Play time
Today I've been playing with the KB's
First 21 thrusters with 12gk KB's
Then I did some things around the house.
Came back to the KB's and did 21 thrusters with 16kg KB L/R. I missed the last one on the left.
watched a little TV
Then did 10 snatches L/R with the 16kg KB.
Did some dishes.
3 each side windmills with the 16kg KB overhead.
It's still a hard weight for me to handle but it's coming. I really want that 1/2 body weight 21 thruster deal.
Also, on the GTG pullups so far I'm at 20 so far today. I've been able to move up to 4 at a time with that. I've been sick the last few days so I'm not feeling as strong as normal.
Ok, I'll get back to you with my workout later.

I just got done with my workout. It was a doggy workout. Louie needed to run even with it raining he needed to get out. Sophie on the other hand was just fine sleeping.
We ran about 1/4 mile to a school yard, across the soccer field and down a big hill. Then back up the hill to the soccer goal post, there I did 4 pullups. Then across the soccer field at doggy pace to the monkey bars. Tied louie up and got 4 more pullups, 10 dips and a few swings on the bars and another 4 pullups. Then we went over to the cement parking barriers (I think they are about 3 or so feet high)I side jumped them 10 times. After that we went around the school and Louie did some parkour were he jumps up and down on the cement barriers. We got back to the park near my house were I did 15 picnic table presses and ran home.

Thursday, December 21, 2006

This weeks workout with the DC ladies.

Warm up
Toss the 12# med ball around as a group
100 Air squats
50 KB swings
10 High steps to burpees
Max pushups 3 rounds one person on the balance disks. Rotate so that everyone does one set on the balance disks.

Farmers carry. A DB or KB in each hand walk up the first ramp and back. The KB and DBs were between 20# and 25lbs. As many trips as you can in 5 minutes.

Next was the Deadlift/lunge
Two people doing 30 DL's
One person doing 20/20 waiter lunges

It was a good hard workout. Thanks for the gift Eva and Susan! I can't wait to see were you're at in your fitness goals next year.

My personal workouts I had to put off. I seem to have some bug, yuck.

The picture above is from CFDC. No class next Sunday.
One last thing. My DC ladies...Make sure you Tabata this Holiday! Tabata this Tabata that...Morning or evening..Just Tabata!

Wednesday, December 20, 2006

Women's Highlights from the 2006 Nationals

Strong women! Happy holidays!

Sunday, December 17, 2006

Proud to Lift Like a Girl: '06 American Open Highlights

If only more people could see this. Womens sports are so under viewed. How amazing are these WOMEN?!!?

Crossfit Field day, organized chaos!

Crossfit took it to the park today.
First Carry KBs,two tires and 4 sandbag (ranging in weight from 50# to 100#) Two sledgehammers and a med ball down a hill to a park.

KB bear crawl 2 times with a partner. You go one length then your team mate returns.
while your doing that the rest of the group does...
sledgehammer strikes
sandbag carry up a hill(I used the 50# bag)
Tire pull with 100# sandbag in it.
People switch out only when others have finished the KB bear crawl.

Then we had a Parkour demo by Mark. Which was very cool.

Tom put it down on us one more time with

Person 1. Backwards bear crawl up hill, lunge down
Person 2. 10 KB swings 5 burpees continue until person 1 is back from the hill.
No photos of today but we did get video. Tom's going to edit it and put it on Youtube. Right Tom??
Then I went back to the gas station to return the tires I got this Am for Cf and went home to run with the dogs. Now it's beer time!
Great day CF peeps! Reggie and Crazy boy thanks for being my team mates, you both rock!
This week I was thinking of doing a challenge. It would be to see how many Pushups I can get in a week. So I would just keep a running total. Let me see what my body has to say about that in the morning.

Thursday, December 14, 2006

Primal Fitness News

Grand Opening on January 6th!
January 6th we will host a full day of free workout information, Parkour training, food and drinks. Come check out our workout facility and see what all the hype is about. Primal Fitness - simply the most effective fitness program there is.

So get your friends and come on down to DC and check it out. It may not be near you but worth the trip to meet local Crossfit people. Primal hopes in the near future to host a Crossfit certification which would be awesome! With Primal now DC has to Crossfit locations. How cool is that!

In the house part 1
10 cleans to push press with the two 20#db's
20 pushups
20 jumping chins
Three rounds
Outside part 2
10 Medball cleans
One 30 second handstand against the house
Repeat 3 times(on the last handstand I fell at the end so I did another one for 15 seconds and tried to shift my weight)
Outside part 3
Odd object-cement planter with rocks in it
5 cleans X 2
Long cement planter 5x2(no rocks)
In between sets I would do the Irish Jig and clap and sing! Flogging Molly rocks!
The Tossers - Good Mornin' Da'

Good Morinin' Da'....this is for my father!

Wednesday, December 13, 2006

Last week Tom talked about fasting, the day before that I read about it in a journal. Then a few days ago I posted about eating habits. At the same time Jerry Hill posted about eating habits. Then a day ago Jerry posted about fasting. Soooooo, I though it was time to work this over a little.
I felt a work day would be the best for me. It's a day that has more structure to it. My worry was only that I would not feel well. I don't like to talk about my work to much. Yet, I should tell you that my job is physically demanding. First I'm on my feet for 13 hours. I get up at 4:30 to get ready, walk and feed dogs then drive 45 minutes to work. At work I have to be on my toes. Placing IV's, being an assistant with all kinds of little surgeries. Not to mention the grunt work of pushing 300# strectcher with 200# people on them. Doing CPR and being able to jump from that to placing an IV with steady hands. Or like yesterday running clear across the Hospital pushing a 100# crash cart then having my hands steady enough to put an IV while a Doctor is yelling at me. SOooo, I did not know how being hungry would work with all that.
My fast was gentle. I ate 1/2 cup of peanuts and raisins at 7am, then nothing till noon. At noon I had a sandwich. Then water cut with a little juice since I don't like water. From noon to 8pm nothing but that water. Came home and had a light dinner of soup. I know it's not true fasting but I felt it. My energy was fine. I felt hunger at around 5pm to 7pm. By 8pm I was hungry but not crazy hungry. Next week I will try a fruit and Veggie fast. I thought about food all day, which made me mad. All day people around me were pushing food into their pie holes. Which made it easy for me not to want to do that, as I watched them. I don't eat donuts and all that shit on any day but yesterday I noticed more. It was kinda gross. Over all it was a good thing for me to do. It made me realize that most of the time when we eat we don't need to. We have no idea what starving is!

Monday, December 11, 2006

My DC ladies rock!
Today we did a little Tabata.
Tabata Squats and Tabata situps.

Meat and potatoes 3 rounds no rest.
5 Burpees
15 Goblet Squats
10 Thrusters

Here are the potatoes
20 Reverse lunges with Db overhead
10/10 DB swings
30 boxer jumping jacks.(Boxer J. Jacks are body nice and tight and activate that ass!) Look at Ross fitness watch him do J jacks.
I'm telling you these ladies are tough. I have really seen improvements in both of them. Susan was not able to do a burpee now she's doing them every workout. Eva is doing great DB and kettlebell swings. The best part is that they both keep coming back for more. I hope they're feeling stronger because they sure do look stronger.

I had a light workout for myself.
21 Thrusters with two 20# DBs
21 sandbag squats with 40# sandbag
15 ring dips

15 Thrusters with two 20# DBs
15 sandbag squats with 40# sandbag
10 ring dips

10 Thrusters with two 20# DBs
10 sandbag squats with 40# sandbag
5 ring dips

I've stayed away from Dips for about a month and man can I tell. I got so weak in that area so fast. It sucks! It's a blanching act with knowing when to do them and when not to. I had a lot of pain in my elbows a while back. So I'm going to dance that fine line.

Sunday, December 10, 2006

Crossfit DC was Rocking today!
We had a good group of people and we all hit it hard! It's always exciting to workout with other people and push each other to go a little harder than we would when your on your own. One thing I've learned about Tom is that his excitement is contagious! He believes in the people he trains and that is a very encouraging vibe to get!
I felt good and strong. Back in the swing of things. In the morning I met with the DC crew to hit the parking grage. Then I'm off to Primal to introduce them to a friend of mine that might be of help in there getting the word out. I would really like both Primal and DC Crossfit to work with and for eachother. If we can get the groups leaders together and do some joint promo stuff it would be cool. So that when we talk to people we can send them to the Crossfit nearest to them. Get the city covered. We will cover more ground as a team then as separates. I know Tom is down with it so it's just a matter of getting a jam session going with Primal. I can't wait!

Friday, December 08, 2006

Thoughts on Diets and eating habits.
My personal feeling is that diets suck. Unless you plan on being on a diet your whole life what's the point? Why not just learn how to eat well and right. Cutting all of anything out of your eating is a plan for failure. I'm not training because I'm going to be a pro athlete or because I have a competition. Now I may compete in something at some time in which case I will change what I eat to help achieve my goal. Right now I just want to be as fit as I can without being on an RX each hour of the day.
I do watch what I eat, and keep mental notes on what I have been eating. Eating empty calories is just a waste of time. So for me I don't drink soda and I try not to snack on candy or cookies. At work is the hardest time. I try to eat often. So instead of getting super hungry I will eat a protein snack, like turkey meat or peanut butter and celery. Or have some yogurt or piece of fruit. When my co-workers order out most of the time I say, "no thanks". I don't have the cash to eat out often and if I do it's going to be good. Sometimes I really feel like ordering out so I will get sushi. Which is a better choice than General Tso chicken that I use to get. Anyhow, Chinese food gives me a headache. I've never had luck finding anything not fried or half way healthy at a Chinese place.
One of my rules is to not drink on school nights. I love beer, good rich amber or dark beers, yummmmy! If I were to cut that out altogether I would be very grumpy. If I cut all carbs out or all sugar out, I just could not stick to that for the rest of my life. My goal is life fitness. Not just till my body weight gets to 130#, or until a certaint event. It's a forever deal. So I let myself slip and eat some bad stuff. Well it's really not that bad if I'm not doing that everyday. We eat so poorly as a nation that we've for gotten that having the not so good for you stuff is a treat not a staple.
For me my weakness is chocolate, OMG I could eat it all day. If I had a bucket of it I would stick my head into it and suck it down like a beer at a frat party! So how do I deal with my craving, a small piece here or there. That's it, that's the plan. I think it's call moderation?
Overall I stay away from fast food. We love to go out to eat and in the DC area we have some great places. So why the hell would I spend my money on fast food. It's fast alright in one end out the other. Every once in a while I will go get a burrito from Chipotle. If I'm riding they travel well. You can eat half and the other half can go in your back pocket! I'm aware that the warp is high in fat, but I've had like 3 this year so I'm ok, I think?
Staying away from fried food is a good plan. Once in a while I will crave a beer and some good fried food. Sometimes I go for it others I don't. I've found that when I have really strong cravings if I just make a good choice and eat healthy that the craving goes away.
We have no idea what being hungry is. In the ER the first thing people ask for is food. What the hell, you just told me your were having an emergency! When was the last time you let yourself feel really hungry? The other day at work some kid and his over protective mom had to wait for a long time to be seen. So Mom gets all in my face, " my son is starving, he's been here for and hour. He has not eaten since 8am". Well, bitch now he's going to wait for another hour! Ok, I can say that but that's what I was thinking. So I go him a bag lunch that we give to homeless people, then they drove off in there Mercedes-Benz to Five guys or wherever.
Let me end by saying this. Try to eat greens and nuts, baked not fired. Moderate you carbs, eat whole wheat. Try to eat before you go to the party so you don't go feeling like you could eat the whole cow. Eat chicken, fish and pork over red meats. It you eat red meat get the lean kind. I like Buffalo burgers from trader Joes, they are really lean. Just think before you put it in your mouth. As I have said before don't over fill the tank, if you do work it off! Don't waste fuel!
No workout for me today. I've been struggling with headaches that I get every winter. It has to do with the dry air in the house.
It's so cold today! Yuck. So I met with my DC crew Susan and Eva in the parking garage again. Today we used the stairs.

Warm up
10 burpees
Band pulls
tire pulls
While person one is pulling the tire I'm working with person two on med ball cleans. Two rounds.

10 mins
Person 1 goes up 5 flights of 10. At each platform stop and do air squats.
Person 2 KB swings for however long it takes person one to do the stairs.
10 mins no rest keep it moving. Two stairs at time, with nice full hip extension at the top of each step.

Rest 3 mins

5 mins same drill
person one up stairs doing burpees at each platform
person two band pulls for entire time it takes person one.

Thursday, December 07, 2006

Some of my personal fitness goals have been met this past year.
1. Lost and kept off 20#
2. decreased my heart rate while riding.
3. Rode 100 miles in under 8 hours.
4. My eating habits have become much better.
5. Hit 6 deadhang pullups
6. Deadlifted 205.
7. Handstand against wall for 36 seconds.
8. Increased my pushups by 10
9. Have developed a creative way to workout and shared it with others.
10. L-sit 30 seconds
11. Have gotten 3 solid kips
New goals:
1. Deadlift double body weight, which would be around 270#
2. 21 thrusters at 1/2 body weight. So I guess two 35# DB's
3. I would like to loss 5 more lbs.
4. 20 good deep dips
5. 10 good strong form kips.
6. Get Crossfit certified. It's a cash issue.
7. Sotts press without feeling like my back is going to explode.
8. MUSCLE UP! I had to lay off for a while my elbows were giving me issues.
9. Olympic lifts
10 . Continue to train people in group setting.

Wednesday, December 06, 2006

My personal workout for today. I was feeling a little less than inspired so It's an old stand by.

20# Dumbbell
5 Deadlift
5 Hang cleans
5 Push press
Five rounds 30 seconds rest between sets

Five sets less than 30 seconds rest between sets.
Bent over rows 5 each arm
10 Snatches each arm

Today I've been doing GTG pullups. As of 4pm I'm at 12. It's been a slow day. I did find a tractor tire that I'm going to get for Primal fitness. I just have to fine a truck big enough to get it to them! Yea Haw!
Also, put my rings on my pullup bar with bike tubes tied to them. Then did the motion of muscle ups. I have to get on my knees and pull down and then press down like a dip. It worked pretty well.

Activate your ass!
Workout with the Ladies!
Warm up
Air squats 30x 2
lunges 20x 2
pushups 10x2
lunges 20 more

3x each person
Tire pull
Ball toss/ballslam

Bent over rows 3x10
Push press 3x10
deadlifts 3x10
Reviewed the DB lifts for form

Saturday, December 02, 2006

Today was my first workout at Primal Fitness in DC. It's a great place with a lot of energy!
We did a version of fight gone bad. One minuet at each event three times with one min rest between rounds.
box Jump
wall ball
I think I got in the 300's.
They have a great space and cool Crossfit toys! I even got to learn a little wall jumping since they have a parkour based crew.
Yesterday was so nice and warm, not today it's very cold and I hate it! Even Louie was sporting a hat!

Friday, December 01, 2006

Louie stepped on my head today! Damn dog! Sophie hates to run as much as I do so we went for a walk and then Louie and I went to Rock Creek to run in the woods. Only a mile or so. It was more to work on his need to run and learn to run with me than anything. I lacked the mental fortitude to do a hell bent workout today. So here it is.
Jump rope
50 swings
20 snatches each arm
In the house
5 sets of max ring pushups, 10,6,6,5,4
Today I got 3 really nice kips!

Wednesday, November 29, 2006

Being a women, Being gay, Being real.

It's a topic that I've been thinking about for a while. One that I'm not sure my writing will do justice to. So I'll keep it simple and to the point.
Being a women is something that I enjoy. Women are complex and our chemical makeup is hard to keep track of. What is feminine? My thought is that it's a wide spectrum that holds so many different variations one can't just sum it up. I can tell you I enjoy being feminine, wherever I fall in the spectrum.
Ideas that I hate. Women can't be strong, rugged, sporty, earthy and still feminine. Why the heck not? Who came up with that line of thought?
Yes, I'm a gay women. But first I'm just a person like you. Let me say that for me I'm not a man hater. If I were in love with a man I would be with a man. That is not the case in my life. I'm in love with a women, so that is who I'm with. I have a true appreciation for both men and women.
I'm very out and very open. I try to keep things humorous so as to help people talk about it. Most of the people that know me know that it's very hard to offend me. On that note I will add that people say some really stupid shit!!
One that I love to hate is the, "who's the man in your relationship?" Well, dumb ass there's not a man in our relationship, because I'm with a women! LOL
Or, "what roll do you play?" OMG, can we get passed the 70's! Then come the really personal ones that get under my skin a little. "Jen in a dress? Or, "you wear makeup?" Jesus Christ! Don't put me in your pigeonholes. Please, I'm a diverse women who enjoys feeling strong and earthy and sexy. Not to mention I just enjoy being feminine.

Where I feel the gay population has gone wrong. It's simple really. They continue the segregation. Gay bars, gay parts of cities, gay this gay that. Just live and be with people you like and that care about you. I have friends who are republicans, I have friends who like dogs and hate cats. I have friends with style and without. Who the heck cares. I mean there're people I don't like for sure. Let's just stop with the this is your store this is my store deal. If you don't like me fine. That does not mean you should not like everyone that dresses like me. Grow the F up! Whew, I'm I a roll!

Tuesday, November 28, 2006

Kettlebell WindMill Variations

Crossfit Philly was kind enough to make a vid that is very helpful to learning the KB windmill. I've been working on this myself and been unsure of my form. If done right it should help with some of my hamstring tightness.

Sunday, November 26, 2006

Sunday at Crossfit DC
20 KB deadlifts
10 swings
10 pushups
Bear crawl half court
10 jumps over hurtle
Lunges rest of the court
Spring back
Do this as many times as you can in twenty mins
I got 7 or 8 rounds done, I lost track at the end. So we can just call it 7.
It was killer for sure. Lots of new people who I hope continue to come. Having a good medium size group makes it really fun! Tom ended class on an instructional note. Having people work on swings with the KB's. Someone asked me what kind of equipment I have at home. She added on that she only had a small apartment and not a lot of room. Well, lets start with the fact that you need nothing but yourself. Bodyweight work can kick your ass and get you into shape. Pushups, squats, situps, bear-crawls, J. jacks, lunges and so on. Set it up like a CF workout and your ready to roll. Really if your consistent in your workouts and watch what you put in your mouth you should see your body change.

This passed week at work a 37 year old women died. I'd been watching her fight cancer for maybe a year. I was not there when she passed. But over the year I had been there for many of her visits that always ended with her going into the hospital for weeks. When I came in last week and was told that there is a body in room 11, I asked how old the person was. My co-worer said 37. I knew right away that it was her. Her fight is over, her pain is done. I feel sad for her family and sad for her. All she wanted was to live and be with her family. We have today and are not guaranteed tomorrow. So live it up and don't lose sight of that fact that others have that freedom taken from them. Enjoy your life and family. Get outside yourself and your problems. Do the things you enjoy even if they seem dumb to the rest of the world.

Wednesday, November 22, 2006

This is the thirty-second Our Special Ale from the brewers at Anchor. Every year since 1975 the brewers at Anchor have brewed a distinctive and unique “Christmas Ale,” which is available from early November to mid-January. The Ale’s recipe is different every year—as is the tree on the label—but the intent with which we offer it remains the same: joy and celebration of the newness of life. Since ancient times, trees have symbolized the winter solstice when the earth, with its seasons, appears born anew. View Christmas Ale flyer PDF.

Available in 12-ounce bottles, magnums, and on draught.

Each year our Christmas Ale gets a unique label and a unique recipe for the Ale itself. Although our recipes must remain a secret, many enthusiasts save a few bottles from year to year—stored in a cool dark place—to taste later and compare with other vintages. Properly refrigerated, the beer remains intriguing and drinkable for years, with different nuances slowly emerging as the flavor mellows slightly.

This stuff is beyond awesome! I had it breweryberwery while I was there in SF and fell in love with it! Get some!

The 6am DC crew!
Susan and Eva worked hard today!
Warm up
Jump rope
lat hops
side hops
Dive bomb pushups
band walks, side and forward

30 second drills. Four rounds
KB swings
ABC band pull
Goblet squats

Second set

Reverse lunges
Knee to chin

In between we worked on our burpees. Which looked really good so expect to be doing more of them!

Tuesday, November 21, 2006

I have something to say about fitness
It should be fun!
It should be creative!
It should be part of life..Your life!
It should be done everyday!
It should be for everyone!
Yeah, that's right you! You eat everyday, you sleep everyday. You walk and talk everyday. Then move everyday, with purpose and drive. Drive to live, breathe and feel. Feel something other than your ass sitting at your desk or in front of your TV/computer. Stand up from those things and do a few squats or pushups, Jumping jacks. Feel your body move. Go out in the cold or the heat and feel your body. It's yours, use the damn thing!

Today I met with Becky and Susan to lead there workout.
50 J. jack, 20 squats(warm up)

20 squats at start of run
Run across Connecticut Ave bridge
20 squats
Run back
20 squats
First person back does Mt climbers until last person is done.

Rope pull with 36#'s on it
Four pulls of 50 feet
while person two does slamball
4 rounds

It was good and cold, but it warmed up fast!
I did a lot of running during this workout. As I was trying to push Becky and Susan. Which meant running back and forth on the bridge!

My personal workout.
Trail run with Louie. Louie has lots of energy and gets into trouble. So any free time I have goes to him. We were on the trail in Rock Creek for a bit. But we kept running into people with their dogs off leash and it was pissing me off. Keep your goddamn dogs on a leash. I don't care if they're friendly its a law for a reason! So anyhow, we headed for the woods, climbing over trees and up and down gorges. It was fun! I'm a very slow runner. Being in the woods make running a bit more fun. It gives me lots of Nero input which is very good. Jumping, slipping and getting stuck on twigs!

Sunday, November 19, 2006

CF today
Going into it I was sore. It's been a long week and my recovery is slow.
Tom started us with PVC pipe Oly lifts or warm ups. This wakes your body up and works on form. It seems my hamstring are tight!
Then the workout
1 KB swing
15 Thrusters
Go down by one and up by 1. So that at the end your doing 15 swings and 1 thruster.
I lost count a few times and did a few to many thrusters. It's a lot of work for sure!
The Washington post photographer was there today taking pictures. It was a bad hair day for me but oh well!
I had a new PR on the Deadlift, 205! Whew!

Wednesday, November 15, 2006

Single speed Joy ride!

Pulled out the IRO single speed today. I've not done a lot of riding over the last few months. Time and events have kept me off the bike. Also, I got a little burnt out after the Lance ride.

Jogged with dogs 1/4 mile
changed shoes and got my helmet
Road 5 miles to a park
10 knee to chest
10 deadhang pullups
10 deep dips
10 picnic table presses
Road home 5 miles lots of hills on a single speed!
Ran with dogs 1/2 mile

Back yard work
with post hole digger
20 jerks
15 back squats
20 push presses
max hold handstand 30 sec
Two sets of 10 push presses with two 20# DB's

Now you say that's not much riding. Well on a single speed for me it is. It felt so good natural. No gears, no bike computer no heart rate monitor. It was sweet!
All summer I had no close calls on the bike. Today was close! Going around a turn my wheels stated to slide. I was so close to the ground I touched it. Somehow pulled it out of the slide and made my turn. Whew! I'm not fast, I'm not a climber but I've always been able to handle a bike very well. It's so natural to move with the bike.
As for running, I hate it. Really the only reason I run is for the dogs. A few years ago I ran the Army ten miler. I'm glad to say I did it. The pain of running is not a pain that makes me feel strong, just weak and heavy.

Tuesday, November 14, 2006

Pro Cycling is so dirty I just can't take it anymore
Pro Cycling is my football or Baseball. I've been following it for years. I watch like a kid watches cartoons. As they crank up the mountains. It's exciting just thinking of next years tours. Yes, there is more than one, Tour of Spain, Italy so on and so on.
This year Basso, Jan and about 100 others got kicked out before the race even started. Then as Floyd cranked over the miles, had a bad day and came back I was hooked again. He's no Lance that's for sure! Yet, still it was good. Then the come down. Again I have to go defend cycling to non-cycling people who say I heard your man was doping in the tour. People saying this shit to me who still wear there helmets backwards and have kickstands on there bikes. I just can't take it. To make it worse a few of my cycling friends say some dumb ass shit like " even if he took something he's still a really good rider." What the fuck! I have no respect for anybody who takes anything to make them better. I still love watching cycling. I Just can't help it. Let me state for the record, Pro-cycling is dirty! Watch the guys in the back of the pack, watch the guys who are hurting and trying to get the crank around one more time. Oh you know what, fuck it. They're using too. Just go to your local bike race and hope for the best. Hope that the amateurs who work full-time and spend all there extra cash on bike stuff, hope they're clean! Or just come watch me as I pant to maintain a 16mph pace for 20 miles.
My Pro Cycling heart is broken! My hero's are sticking needles in there asses or pumping red blood cells into there veins. My Pro cycling heart is broken.

Monday, November 13, 2006

Glad to be home. San Francisco was awesome but home is better! Here are a few pictures.

Wednesday, November 08, 2006

How to Quickly Master the Kettlebell Jerk

Sometimes I put Vids up that are more for me than my readers. This is one of them.

Tuesday, November 07, 2006

So Tom is back in town this week. I thought it would be good for me to get a good ass kicking before I go away.

I'm not sure if this is all right because after I left my mind was numb making it hard to remember what we did.
There were only two of us which makes it worse yet!

Repeat 3 tims

Hang cleans 10 I think

walking lunges with 2 12kb KB's

Olymipic bar twist or lat swings 20

bear craw back to the other end of the gym with the KB's in each hand....this sucked!

Repeat 3 times

Split jerks 10

KB swing walk to end of gym

Crab walk back

broad jump burpees back

KB swing walk back.

I wish I had time and money to get some training in Olymipic lifts. It would really be good for me. So that when doing these workouts I would not be trying to learn at the same time.
Flogging Molly - What's Left Of The Flag For Me

Being Irish rocks! Get some whiskey or some beer and sing along!

Monday, November 06, 2006

Today I was not feeling so well. Moving proved to take a lot of mental work. As the day wasted away I finally got ready to workout. My plan was to keep it simple and easy. Almost too easy.

At four different places in the yard I placed a work station. KB in far end, pushup rings under the tree, 45# rock next to the tree and the post digger at the other end.

Five rounds of 5 on 4 different excises

5. Ring pushups

5.45# rock side twists

5. post digger swings each arm

5. KB cleans each arm

Run between stations

End on 5 burpees

8:30 min

Yes, it was easy. It worked its magic on me because now I feel Like doing it again and I will. I will change the tasks and do the same short workout.

Part two- five rounds of 5 reps of 4 tasks

5. ring pshups

5. 45# sandbag thrusters

5. snatches each arm

5. wall ball with15# ball

9 min

I feel like a new person. I'm sweaty and stinky. More importantly I feel better and free of feeling low. I'm looking forward to getting away for a few days. Before I leave I get to go to CFDC and have someone else motivate me.!

Talked to Jerry Hill today. He is moving down this way for his wifes job. I'm sure he will be missed so much by his camp people. It's going to be a huge change coming from Phill to this area. My thoughts are with him and his family as they go through this change. I can say one thing for sure. I will enjoy having him in the area! Looking forward to workouts and seeing you start a camp down here!

Saturday, November 04, 2006

Saturday in the park
Joined by Nesto

giant lunges
side steps with good hip twist
40 J. Jacks
20 Mt climbers

50 sledgehammer strike
KB swings
(person doing the KB swings can't stop until the 50 hits are done. Then switch and repeat. Each person should do each move twice)

45# sandbag run up and back a soccer field 4 times
Jumping chins
(jumping chins are done when the running is done. Repeat twice.)

Thursday, November 02, 2006

Goblet Squats

Susan, Eva and Jo
You can do these at home. Your going to be doing some the next time we meet.