Monday, April 30, 2007

OK, I'm back. I could not get into my blog for days....So frustrating!
Well my first Jen's Gym Fit camp was a reality check. A few people put there name on the list but as it turned out is was only me and my Faithfull Diane. So I press on in getting the word out.
Diane did a short workout as follows
1 min each no rest just move to the next station. She did four rounds.
20 ballsalms
10 dips
two passes at rope ball
Thank you Di for hanging out and being there!
Then I ran home and got my Oly bar and did "Nancy" 5 rounds for time
15 overhead squats
run 400 meters
It was killer fun!
Yesterday, Sunday.
I rode to Crossfit DC which is about 8 miles
Helped Tom out and played around on stuff.
Rode home.
Mowed the back yard and did four rounds of
10 jumping pull ups
5 knee to elbows.
Moved on to the front yard
Did 4 rounds of 5 hang cleans for form
and 4 rounds of squat cleans for form
tossing in a few more knee to elbows.

Thursday, April 26, 2007

I do not believe in using women in combat, because females are too fierce.
Margaret Mead

Bring your Kettlebell to work day.

Swinging KB walk Full court
One hand KB swings 20 each arm
20 push press each arm
5 windmills each arm 12kg bell
Waiters walk full court (KB presses overhead while walking, switch at 1/2 court.
40 swings
This was at work before a 12 hours shift so it's short and sweet.

Sunday, April 22, 2007

Crossfit DC
Today was the Grab-bag of pain.
24 exercises in each bag two teams.
You work as a team to get finished with your bag. But what you pull is yours, no pain sharing.
In each bag we had some "Wild" cards.
Like tell, "take a run and take a friend" or "10 two person clapping pushups"
These were put in each bag so that each team could slow the other team down.
We were outside in the park. It got hot fast! Everyone did a great job! Thanks for coming.

Thursday, April 12, 2007

What's been holding you back from getting fit? In a group setting you'll push yourself and others.

Working as a team to get fit changes everything.

You'll be outside getting fresh air and having fun!

Lets find out what true fitness is!

Variety is the key to making changes.

Boring workout routines will not give you the changes your looking for. You will never be bored with a crossfit style workout!

These workouts are time Efficient because they are short and intense. Which will kick start your metabolism.

Interval training combined with circuits at a high intensity will push your fitness to new levels.
It will be the hardest thing you've ever done!

Where: Montgomery Hills park, Silver spring, MD 20910

When: Various Saturdays at 8am. April 28th, May 5th at 7:30am, May 12th. More dates to follow.

Price: Fifteen dollars for a 1 hour session.

Contact: or
(please RSVP, to make sure it's not full. I have a 6 person max.)

Don't miss out on a chance to workout in a setting that will motivate you to keep it up. Learn as we do our camp how to incorporate fitness into your everyday life.

Wednesday, April 11, 2007

Willie is on fire! Funny thing is as he gets to the end of this his KB swings get better. Nice work!

My April 12th workout.
I've had 3 days of little or no pain in my shoulder. At this point I'm still shying away from really high reps that involve the shoulder.
Today's workout was short but I'm trying to ease back into things.
Warm up
Dead-lifts for form with PVC pipe. From waist down 2 sets of 10
Dead-lifts with 45# bar 2 sets of 10
10 jumping pull ups
10 press press with 45# bar (last two sets where push press.)
Four rounds.
Now I will do at lest two more sets of DL's with the oly bar.
On and off I've been doing GTG deadhang pullups yesterday and today. I think I'm at 10 or so today.

Tuesday, April 03, 2007

I've been working on my OHS as much as I can. It's starting to feel more comfortable.

Also did a few pull ups with the weight vest on. My shoulder is still giving me issues but I'm taking it as it comes and doing what I can when I can. My new log is a very strange size and shape. It was fun to work on Deadlifts with it.
50 squats with 15# weight vest on
50 Jumping jacks
20 box jumps
10 OHS with PVC
20 jumping lunges
20 J. jacks
10 OHS with PVC
20 squats
10 jumping lunges
20 J. jacks
10 OHS with PVC
played with log and pull ups
ended on 10 OHS
Tried to concentrate on the beginning of the movement when your butt should go back before it goes down.

Yesterday was a riding day. How awesome is spring! I rode to Primal Fitness and got kinda lost in a not so good part of town. Needless to say I took a different way home. I would say the whole trip was 20 miles. Riding does bother my shoulder. I just can't get this tendonoses to let go.
I came home and them went to meet Di in Rock Creek. She's training for a 20 mile walk called out of the darkness. She has been walking home from work which takes her about 1 and 1/2. I've been meeting her a mile from the end with the dogs and running for a mile in the woods with Louie.
The walk that Diane is doing is called Out of the Darkness. Net proceeds benefit the American Foundation for Suicide Prevention. Here is her web page and her full name is Diane Pappafotis.

Sunday, April 01, 2007

In my next life I want to be an elephant. The Masai warriors say they are the only animal with a soul. When I've seen them they are so strong and gentle. You don't mess with them but you want to be close to them.