Monday, October 30, 2006



Yesterday's workout. Ran to the park with Louie(dog). Goal was to use as many pieces of equipment as possible in 15 minutes. No real order outside of that. Pullps, Dips, box jumps and arm swings. Between jungle gyms I would do power skips. Louie took that as a run time which made it kinda deadly! Diane came with Sophie and we let the dogs play in a gated area. Then we walked home and I got my slam ball out it's 15lbs. 10 min's of slamming was hard to say the lest. I got 200 slams in. So next time I will go for 20 min's. Man what a workout!

Sunday, October 29, 2006



It's early and I'm up as always. Outside it's dark and cold. I really dislike winter and it seems like it's come early this year. Fall in the past has been a bit warmer.
I've been thinking about a competition for myself the last few days. How many ball slams in 20 minutes. I heard about it on the Gym Jones site. They were talking an hour! That's a lot of time. Maybe I can work up to that. But to keep it more fun 20 minutes sounds more like it. My med ball is 15lbs. Anyone who gives this a read let me know what you think and lets give it a go. At some point I might post it on the CF board, but not right yet. A few people have posted competitions there and gotten the smack down by others thinking it was lame. I'm not ready for that.
Last night I hit 35 pushups! Really want to get that forty but it's going to take some more time. Up to 20 my form is really good then I stop going as low and fight the sag in the min section. Pushup are one of my favorites. With my feet on boxes or one hand up one hand down. Both hands elevated. Then pullups. Yes I love pull ups. My kip is coming along, but not quite there. Dead hangs my max is like 7 or 8. But if I do GTG I can do them all day. Then dips, I found this new place at a park to do dips on a play ground. It's awesome and really deep. It needs a picture to be explained well.
Since starting CF not only has my physical shape change but my confidence as well. I have dyslexia. I've never been much of a written person. I love to read and can't get enough of that. Posting on boards and having a blog is intimidating to say the lest. I can see improvements all the time. This makes me happy! Yes, I know there are mistakes and some things could be said better. It's ok I'll get there.

Friday, October 27, 2006

Susan and Eva kicked butt this morning!
Warm up:
Run across Connecticut Avenue Bridge
stop 20 squats
stop 20 J. jacks
stop 20 squats
walk
Run Back
stop 20 squats
stop 20 J. jacks
back at patio
Tag Team Round 1:

Person 1: sumo dead lift high pull 40 reps
Person 2: side crunches until person 1 is done
repeat so that each person does it twice
Tag Team Round 2:

person 1: 15 lb. Medicine ball toss and run - 2 full laps (4 lengths total)
person 2: standing alternating lunges with 12 lb kettle bell weights (until person 1 is done)
repeat so that each person does it twice
Tag Team Round 3:

person 1: Kettelbell squat (1 12lkg kettlebell) with kick (15 on each side)
person 2: pushups until person 1 is done
repeat so that each person does it twice
Cool-down and stretch

It was a tough workout and they both hung in and brought it home! Nice job ladies, I'm proud to work with you.

My Personal workout. It was a lazy day. Most of the day I was just hanging out. It's good for me to have days like this.
Got up this morning at 4:30
Feed the dogs
Hit the road to met with Susan and Eva at 6am
Finished with them about 7am.
Got home and ran about 1/2 mile with the dogs. Took them to the market to work on being around people and noise. Got home and passed out for a while.
Later in the afternoon ran again with the dogs this time about 1 1/2. Came home and raked the back yard. Then did 20 sledgehammer hits and 20 jumping chins 5 rounds. I've also done about 10 Deadhang pullups and will get a few more in.
Trying to eat well, ie not to much and trying to make smart choices without making myself crazy.
I'm working only for a few hours tomorrow and hope to row before I start.

Tuesday, October 24, 2006

Pullups, clapping and weighted - muscle-ups, snatch, OHS

Jerry Hill working it hard! It's the count down to his fortieth B-day. This guy has two kids and he's a "stay at home" dad. Somehow he finds time to workout. On his blog he explains that he worksout while the kids eat B-fast or while they nap. Other days he gets up at the ass crack of dawn and gets it done! So stop with the when I have time and make time now!

Sunday, October 22, 2006




Play day.
planter grip work.
Ring work
Dog squats-me with the 65# dog, Di with the 54# dog.
Rock swings- 45# rock
lots of raking the lawn
Testing the Again Faster Portable Pullup Bar

I'm getting one of these for sure!

Thursday, October 19, 2006

OK, I just did the 5 rounds of dumbbell Dead lift, push press, hang clean and squats...I need bigger dumbbells! I think it's time for 30lbs or 35lbs.
5X5 snatchs each arm with the 12k kettelbell
5x5 snatchs with 20lb DB
25 KB swings each arm non-stop
Ring work
FINALLY got a few kipping pullups on the rings! YEA HAW!

Remember, you have to make time...Even when you feel like the your list of things to do is really long. The list gets shorter after the workout!

Wednesday, October 18, 2006

CrossFIt - Annie are you OK?

Susan, watch what they do with the ball. That is the clean. These are all Crossfit trainers.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
tomorrows workout!




I love my brother very much and wish him the best in evreything he does. He is the best guy in the world!
CrossFit - The ladies do Grace

Yeah! This is kick ass!

Sunday, October 15, 2006



I'm back from my Brothers wedding. It was a whole lot of fun. Lots of dancing and Irish jigging...Whisky drinking fun. I'm so happy for him! Jake is the best guy in the world.
Now I just got my first workout in.
10 mins of
20 sledge hit on the tire
20 lunges with 45lb sandbag on shoulders
On each switch at 10
I got 7 or 8 rounds in.
Then went to the park and worked on some pullups and Dips. You've got to love monkey bars!

Monday, October 09, 2006

Sunday, October 08, 2006


Our bodies
Almost weekly I see someone cross over to the next stage that comes after death. I was thinking about our bodies at that time. Some people seem to think that at that moment in time we are all kind of equal. That at the time of death it puts the healthy and unhealthy on an equal playing field. It's not true from where I stand. The more sick a person is or the more unfit, obese, seems to make them decompose faster. I will spare you the gross details, trust me it gets gross fast fit or not. It just seems to me that it's faster for those who were in unhealthy place to start with.

Friday, October 06, 2006


What a day from Hell yesterday was. Have you ever had a day when you feel like punching yourself in the face? Well, I do. I fucked up at work and let my team down. It was just a lack of focus on my part. It's all good now but jesus it was frustrating. In the ER you have to be on all the time even on your bad days.
The rest of the day was so slow the minutes seems like hours. AHHAHAGh! I finally got out of the hospital to find that I had a flat tire. Geese. So I changed it. In about 7 mins or so. The worst part was getting the damn hubcap off. Traffic was slow I got home almost 9pm. As I was walking in the door my foot got stuck in the door and my shoe came off....Can this day end now? Nope, as I was putting all my weights and gear in the trunk I noticed that the rear tire needed air. So I had to go to the gas station and pay for air!!!! Finally I got home drank a beer and went to bed, got up nice and early and set the house alarm off. Oops.
I'm not working out today my body needs time to heal. My upper back is really tight and sore. When I do workout it will be like fire from hell!!! I can't wait.
We're going to a German restaurant this Sunday after the Giants beat the Redskins. It's oktoberfest
Let's first talk about the most recent videos that I have put up. The Olympic one makes my heart race. Something about the Olympics has always moved me. At one point in my life my grandfather really wanted me to make it to the Olympic. My sports would have been Soccer, Cross country skiing. But as you can see that never happened. You might think that I'm saying it's to late. No way! I'm going to go to the senior Olympics as soon as I'm of age. You think I'm kidding!?!? You wait and see!
After that vid is one by Ken Black. He has some awesome ideas and is very motivating. You should check out his web page. The Otherside of strength.

The most recent one is of Jerry Hill. Jerry and I went to the same High School in a very small town. I'm a few years younger then him so I use to watch him train while I was working out for soccer. At that time he was a wrestler. I use to see him and think what an awesome athlete! Now he runs Fit force camp in Philly. This guy is a motivational fire storm!

Thursday, October 05, 2006

Fitness - Sledgehammer, Kettlebell and Slamball

I was having a bad day and then I got this Vid from jerry...SLAM ON my friend!
Kettlebell Lunge clean & Lunge press

Great stuff. It will be part of my next workout! Ken, you rock!
USOEC Intense Training Highlight video Greco Roman

What are your goals?

Sunday, October 01, 2006



Crossfit DC was a killer today. Tom had us working like crazy.
Then we got some instruction on the Snatch. Which I really enjoyed since its a move that works me hard and feels good when I do it right. I have a lot to learn that's for sure.