Yesterday I attended a Strength & Conditioning Clinic held by Zack Even-esh, Pamela MacElree and Jason C. Brown.
It was a good time and a great clinic. I walked away with some new skills, new cues and ideas for training and coaching.


Zack is a beast! Unfortunately I did not get to see his jump squat, since according to Jason C. Brown the ceilings were only 20 feet high and Zack was afraid of "Exploding" through the ceiling! Maybe next time we will be outside so that Zack can demonstrate his Jump squat! I need to see that crazy shit!
I'm sure by now some of you have hear of the pregnant man that was interviewed by Oprah? Well I'm not sure if the tabloids have gotten hold of the Jason C. Brown Pregnancy or not, but I saw it first hand! It's true, I mean I don't think he could lie about it. By the size of his belly he must be in his second trimester! Yesterday that baby was doing BJJ In Utero! Good luck Jason, I hope everything comes out ok!

When I started to go to Crossfit Old town after my Shoulder surgery I wondered if I should do this. If you know me at all you know I love ball slams!It feels good to slam the shit out of a ball!
Anyhow I gave it a go. It really improved my ROM. I have been at a point where I was just not getting my OH ROM gains. It also took some of the slam out of it which can aggravate my shoulder.
Now, let me say that I did not go all out the first few times. I worked my way into it. Even now I can't just go balls to the wall. I have and had to control myself or pay the price.
As a CF coach it really has worked to get people into that full ROM and not stay round in there back. Overall I dig this exercise in more ways than one!
Good stuff Jerry!
My Before work WOD
3 Rounds
30 situps
30 MT climbers
Had to take it easy today. It's been a long week here at Mount Vernon ER so I can't kill myself.

Warm up: 50 Weighted rope jump rope turns
10 honest push-ups.
I can only do 10 honest push-ups since surgery.So depending on the pain each day I try to do GTG push-ups.

Workout:
5 Back Squats
5 Med-ball cleans 20#- this is for form and to keep my moving and flexible.
10 GHD situps- these help that core to get stronger for the back squat and push press.
Round one
BS- the barx5
Round two
BS-95x5
Round 3
BS-135x3 which is a pound shy of Body weight.
Stopped so I don't spend 3 days recovering.

Cool down:
16k KB one arm High pulls 10 left 10 Right. Non stop 4 rounds.
Skill work- double KB swings 12k left 16k right.


The Potomac Crossfit Crew:
Dan:


Brian:

Ever have one of those workouts where you feel like shit? I did! Today at Crossfit Challenge.
Around 1am last night I woke up and thought "I'm not going". Maybe it's my allergies or the medicine I took for them. My legs ached and my shoulder felt like shit.
As I stepped out of bed, I said screw it just go and do what you can.
I sucked at, Squats, box jumps, wall ball sit ups and everything else I did. I just sucked! I felt like I had a bag of sand on my back, my head was cloudy with no chance of sun!
Ya gotta push through on days like today. Maybe I felt like shit but I gave what I had and walked away feeling like I was beating the forces that were driving me down.

Today was going to be a go heavy day. Instead it turned into take a trip to Arlington Hospital and make sure my friend Otto was OK. He's 83 and now has pneumonia. I've known Otto for about 7 years. I used to live in his house and help him take care of himself and the house. Otto loves my dog Sophie, that's all he really cared about today when I saw him. "Hows Sophie?" His family lives in the UK and in Germany. They have made me his Proxy, it kinda stresses me out but it's OK. I hope he gets better and can sit in the sun with Sophie this spring.

No workout today just a lot of running around!

"One of the questions I’m asked most frequently is how to integrate Olympic weightlifting with CrossFit training. This may strike many as an unnecessary inquiry considering the lifts are regularly programmed into the CrossFit WOD. At times, their appearance in this fashion will be inadequate or unsatisfactory for a particular athlete. In addition, I’ll be arguing here for learning of the lifts outside the WOD until a reasonable level of proficiency is reached.

Greg Glassman once (at least) commented that the Olympic lifts are not remarkably complex movements, making the comparison to a litany of gymnastic movements that far surpass the snatch and clean & jerk in technical complexity. There is no reasonable argument that the Olympic lifts are equal in terms of difficulty to the expansive collection of advanced gymnastics movements; but that comparison notwithstanding—because, while tapping into the gymnastics realm, CrossFit’s use of gymnastics movements remains confined to the extremely elementary—the lifts remain technically difficult relative to any other movement found in the CrossFit program. Understand that this is considering the development of what I would consider excellent technique, not just moving a barbell from the floor to overhead in any fashion (any CrossFitter can accomplish that day one). That being the case, the snatch, clean & jerk and their derivative lifts deserve their due in terms of technique development in order to deliver the expected training effects.

The CrossFit community is not short on athletes who quickly enough develop passable technique—passable meaning adequate to get them through the workout of the day without injury, death or irreconcilable embarrassment (at least among other CrossFitters). This, to many, is wholly sufficient, and no more consideration is given to the subject. This in fact is not sufficient, and I don’t say that simply because I have a particular affinity for the beauty of the lift’s technical precision at the elite level. Instead, my argument is based entirely on the intention of improving the potential training effects of the movements within the CrossFit framework. And before we proceed any further, consider one of Glassman’s oldest and truest maxims: The magic is in the movements. When and where in the CrossFit world has adequate ever been acceptable? It’s not a stretch to say, in fact, that the entire program arose from an unwillingness to accept the adequate as satisfactory."

-Greg Everett-
Read the rest of this Artical by following the below link.
Catalyst Athletics

New to the DC area is Crossfit Potomac! Owners Brian Wilson, Dan Hoffman and Head coach Jen Conlin(that's me!)
Talk about exciting and scary...Whew!
As it looks right now we may have a space in the Blagden Alley of DC. If any of my readers have ideas of how to get word out in the DC area I would love to hear your ideas.

As the head coach I promise I will coach with passion and commitment to reach your goals. You'll have fun and be pushing your limits in a safe and form based environment. From my perspective Crossfit is for all types of people, athlete's, weekend warriors, folks trying to lose weight, kids and seniors. We will find a way to improve your functional fitness.

I will still be coaching for Tom Brose Owner of Crossfit DC. I've been apprenticing under him for about two years and will continue to learn from him.

Right now we don't have our space open but we are doing park workouts in DC,VA and MD. Military and EMS discounts are available.

Ewunike has been training with me for a few weeks. She's preparing for a 1/2 marathon and a fitness competition. Every time we train she gives 110%. This lady is no joke!

Ewunike is a trainer herself and works in the DC area. You can find her link on the right of this page.

One of the things I really dig about Ewunike is that she rides her bike all day long to everything she does, and let me tell you she covers the City of DC daily! Whoot to you Ewunike!


"I never met a truly strong person who didn't have self respect...Strength reveals itself through character"
-Henry Rollins-

Crossfit utilizes so many movements, exercises and modalities you need to spend time "playing" with each skill. I've been stressing lately the need to make sure that form is a priority. As a coach it's very important to me to stress it. It's needed to create safe functional movement that creates true fitness.
Oh the other hand. Trainees need times to explore and see how they do with movements that do not come naturally to them.
I had two conversations yesterday about this. One conversation where we talked about setting time aside for practicing lets say Handstand push-ups without getting the full ROM. Not being able to do something fully is what creates the challenge. When we are not doing benchmark workouts this is part of the process. When we are doing a benchmark workout and your unable to do a full ROM on a certain skill it should be scaled. No if ands or butts! If I was going to do todays WOD from CF main page I would have to drastically scale the Muscle ups and the Handstand push-ups if I wanted to create goals and use that workout as a benchmark or to see how I could improve on just that workout.
Other wise if your doing half a movement during a workout it seems some what useless. Lets say a dead-lift to my knee caps instead of all the way up to my waist...what the hell good would that be doing for me?
My point being....Play, work and play some more. It's what makes CF fun and interesting. We get to work on our ring dips, we get to fall out of handstands and laugh at ourself!
As a coach and a person who's in the process of learning all kinds of fun and exciting things this is also a goal...play with the skill!

Today's WOD:
X2
5 front squats @ 65#
5 back squats @ 65#
5 16k Oly lift style KB snatches standing on bummper plates(Right)
5 16k High pulls Left(standing on Bummper Plates). Each rep from a Dead stop off the floor to high pull.
5 GHD situps with 8K KB on chest.
Rest for 1 min
Repeat with increases on Front and Back squats to 75#s
X2
Rest one Min
I used 35# bummper plates to increase the height for my snatches and high pulls.
Also, I increased the weighted GHD situps to 12K.
Repeated the above for 4 more sets making the total 8 sets with resting 1 min in between.
I have to work on this style snatch. I realized after that i was not reciving this in a soft knee position. Which is what I mean when I say Oly style. If you want to see the kind of snatch watch the vid of Jason of Crossfit Philly.

Catalyst Athletics is a very good resource for Olympic lifting information. Not only that... But right now they have a kick ass deal on Olympic lifting shoes. I just got myself a pair! Woot! I don't do a lot of Oly lifting but they're also really useful for Kettlebell swinging and powerlifting. Right now I'm getting ready for a Crossfit Total competition in Albany, NY. Crossfit Total is three lifts, the deadlift, shoulder press and backsquat. My shoulder press is very week, the weakest of all three. The last time I did a CF Total I hit 500#. Most of those pounds came from the DL and Backsquat.
One new skill I'm working on since having my shoulder done is the sotts press. For some reason I really like this movement. I can't always do it with my left shoulder, but sometimes I can. Kettlebells seem to load the weight differently and make this movement smother for me.
One more thing about Catalyst Athletics, they have a few free articles that I highly recommend. Once you get into them you'll want to get the monthly journal!

Samantha Keough, Of Crossfit Boston and Again Faster is my next guest. If you stop by CF Boston or the Again faster blogs you'll she her there. This chick can really put forth some amazing efforts. Sometimes with all these blogs you see people pushing limits and you wonder what their story is. I'm glad Sam said yes to being a guest, her store is one I think a lot of women can relate to.
Thanks for doing this Sam! Thanks for being a women who's not scared to be strong!



Playing three sports per year through out high school and continuing field hockey into college, I’ve always considered myself in decent shape. It wasn’t until my junior year of college that something happened to challenge this notion. My Mom convinced me to try out a class she took at her gym. It was called Crossfit. “You’ll love it,” she said. “I’m still sore from a work out we did four days ago!”


I have to admit I was intimidated. After weeks of her prodding, I finally got up the courage to try it out. I forget what my first workout was. All I remember was that it involved lots of sweating, panting, and pain. I finished a good fifteen minutes behind the room full of men and women ranging from 35-55 years old. I couldn’t walk for the next week. Slightly embarrassed, but not yet discouraged, I made myself go again. The next workout was Tabatas. During the eighth set of the final exercise the rest of the room faded as I felt the burning feeling of competition rising in my chest. This competition had nothing to do with anyone else in the room; it was an internal battle that drove me through fatigue to beat my last number. When the twenty seconds were over I was left with a lasting feeling of accomplishment.


I quickly became addicted to the sensation of forcing my body beyond what my mind thought it was capable of. With each athletic achievement: kipping pull-ups, dips, muscle-ups, and bodyweight-plus overhead squats, my confidence grew and spilled over into all aspects of my life. I started truly believing that through hard work and dedication, nearly anything was possible. I realized that because of a fear of failure, I had been living most of my life within my comfort zone, and that without taking chances I could never reach my true potential. With that newfound confidence and enthusiasm, I was able to tackle not only physically demanding tasks such as rock climbing and whitewater kayaking, but also the emotional challenges of a new job and life after college.


For the better part of my life, I’ve struggled with poor body image and constantly fought to lose weight--often to the detriment of my health. In high school I would work out up to seven hours a day while eating a very minimal caloric load. I tried diet pills and crash diets, but even when I lost weight I still wasn’t happy with the way I looked and always wanted to lose more. A funny thing happened when I started Crossfitting: for the first time in my life I stopped caring about my weight. I started valuing what my body was capable of doing rather than numbers on the scale. I became more concerned with getting a 4-minute Fran than with having a size-4 waist. And two and a half years later, that hasn’t changed.

I’m looking forward to 2008 bringing more challenges and a new set of PRs: a 3-minute Fran, Linda completed Rx’d, Grace in under 3 minutes. I’ve resolved never to settle for less simply because it seems easy, but to continue evolving and pushing the envelope in fitness and in life.

Over the past week I've been working out one day on one day off. It works best for my shoulder and work schedule.
Last week:
I think it was Wednesday I went to CF Challenge and did some crazy ass minuet on the min workout.
KB swings 45#
push Press 14#
squats.
I don't remember the numbers, but it was a kicker!

Friday:
2000 meter Row 9:35

Saturday trail run and fun.

Sunday:
Dead lift: Back Squat:
90X5 40X5
110X5 65X5
135X5 90X5
155X5 115X5
180X3 135X3
In-between sets I would do 10 GultHam Sit ups and five 20# Medball cleans just to keep my blood pumping.
Today was shoulder PT and Squat therapy.
Now looking back I see that I did not do on a day off a day....Humm? Well the fun run didn't count and the Row day that was all I did since it was before work.

.

World-Class Fitness
in 100 Words:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
-Crossfit-

You can make it more difficult you can argue the finer points....but you don't have too.
It's modifiable and scalable. You don't have to get involved with the politics or you can. I like to keep it simple.
Read that last line
"Keep workouts short and intense. Regularly learn and play new sports"
That's what pulled me in.

I'll add my own line or two.
Try not to be a dick and don't take yourself to seriously! Nit picking is important but complimenting is vital!

"Cindy" is a Crossfit workout. 20 minuets of 5 pullups, 10 pushups, 15 squats, how many rounds!?!?
Well, I'm not doing Pull-ups right now and my Pushups are weak! So I've been using this modification in order to have a bench mark for myself.
5 ring rows
10 pushups on and elevated surface
15 squats
10 mins instead of 20.
My Max at this point is 6 rounds.



"Intensity could be considered the "Holy Grail" of CrossFit,
however it should not be "intensity at all costs". Intensity
is not an absolute but it is relative. Relative to our
psychological and physical make up. Often our lives have
a way of preventing us from getting a PR everyday we
show up for a workout. It is important to remember that
while pushing the intensity will benefit our fitness, some
days it needs to be more about the beauty of human
movement. So when it seems like the last thing that your
body can handle is coming to the gym for an intense
workout, come anyway and remember that the"
"magic is in the movements"
-CrossFit Santa Cruz-

Importance of Progressions
It's become clear to me that using progressions in order to achieve a functional movement is of the utmost importance.
How does this apply to my training.
Let me list the ways.
1.Getting My Kipping Pullup back. Or coaching someone in getting there first pullup.
I'll be using Ring Rows. A Lot of them to get that pulling strength back before I hang my full body-weight onto my shoulders.
From ring rows I'll use bands. The period of time until I get to the bands is unknown at this point. I've been using ring rows for a few weeks now and have felt that they have started my return to the pull-up. For coaching this is an important one to remember. It builds a great foundation for the pull-up. Getting that strong foundation is key to achieving the pull-up and being safe on the shoulders.


2. Building Overhead strength in preparation for snatches, OHS's and heavy thrusters.
TGU's, Overhead walking Lunges, Wall-ball, Push press, strict press.
It seems really important to build some core overhead pushing strength in order to safe and effectively do high rep snatches or heavy OHS's.
My personal game plan has been to work the TGU's to build total body strength which includes OH strength. I'm not embarrassed to say that at this point with my shoulder I've been using 15# DB for OH walking lunges.
Whatever your doing rebuilding strength or building it for the frist time it's better to BUILD before you toss your body into the big movements.

3.Getting back or getting more pushups. Right now I have about 10 good Strong pushups in my arms. I started back with doing them on a wall, good god that was humbling! Then I moved to my knees, then to elevated on a bench or on the Parallets. At the point I'm at right now it depends on how many I plan on doing or what kind of circuit it is. Today in PT I was doing broken sets of 5 full out pushups. This kept them crisp and strict. If I'm dong a load of them I'll still use an elevated surface or the parallets.. I hope to start working in a few ring push-ups over the next few months in order to advance the strength in my shoulders.

Sunday's WOD
Warm up with four weighted jump ropes at 50 turns each. The ropes get bigger from yellow to blue. I don't know what increments they go up in but the last one is a beast!
15 GHD sit-ups
5 Front squats @ 65#
I got 6 rounds in 9mins. I was keeping a good pace but the overall goal was to keep good form on the front squats.
Part two: 3X3
1/2 keg unknown weight Clean and front squat
80# sandbag Bear-hug squat
50# sandbag Shouldering
16k Kettlebell Snatch right High pull left


Form work: Rack form with KBs. It's an awkward position for me. It seems like it should be a simple thing but it's not so I have to work on it.
Balance on the Vew-do board. I don't write about it much but I try weekly to put in time on Nero skills to keep my brain working.

Just for fun I did some side presses and was able for the first time to press the 24k KB on my right side. I was alone so I have no prof but no reason to lie!
Side press 12k KB on the left side..that's a step up!

Quote of the day "Anyone can come up with a workout that will make you puke!"

Yup it's true. It's not hard to come up with a kick ass workout that makes you puke and sore for 8 days. Now don't get me wrong, sometimes the puking is not avoidable. Our workout should have a strong emphasis on form and body awareness, on progression of movements. Most people work years on learning a Kettlebell and dumbell snatch or a OHS. It's important not to forget that you progress to these movements. For me getting my pull-up back is high on the list. Yet, it's not so important that I'm willing to re injury myself. So like it or not I'm doing ring row. Which as it turns out are very hard and the have a load of variations. I going to try to hold myself back even after I feel ready. I'm also trying to rebuild that OH strength and power. With OH walking lunges, TGU's, and a few others. For some reason I can do slamball and I feel it really helped me gain ROM in my left arm. On the OH list are odd objects, like sandbags and med balls OH lunges and other movements. My workouts are one on one off for now. My recovery takes a lot longer in my left arm. When I say one on one off I'm talking arms. On some off days I will do just lower body movements like squats, lunges, jump ropes, Box jumps and running. Today's workout will be 5 ring rows 15 squats How many rounds in 10 mins. I have a little cold so this is a nice easy one.

Nice MU's from Brett of Albany CF!

Last week I went to Albany, NY because a friend of mine lost her husband to cancer. It was a strange visit but after all is said and done It was nice to get home and see my brother and sister-in law.

While I was home I made my way over to Crossfit Albany, NY. What a cool bunch of people. Alot of people there are new to Crossfit and hungry to learn. Jay the owner is really on fire and making it happen. He hit the ground running! He's committed to making a strong core group. The people who train there are keeping track of where they started and where they want to go. If you go over to the CF form Crossfit Albany keeps there daily workout log on the form. Everyday they are putting the numbers down and Jay is speaking words of encouragement and coaching like crazy. He and Niki just took a trip out to CF Santa Cruz to work on there skills. I'm sure they will come home sore but ready to share everything they learned while they were out there. I'm hoping to see Video of Niki kipping away like a wild women!
Thanks Jay and Niki for being so welcoming and fun to train with. I look forward to my next trip to Albany!

May 30th through Sunday, June 1st Crossfit Albany will host the East coast Crossfit Challenge.
The festivities begin Friday evening with chance to meet fellow Crossfitters during a non-alcoholic cocktail hour, a tour of the facility, and a pre-games briefing.

Saturday, May 31st morning will see participants doing their best in the CrossFit competition. A 5 kilometer run is scheduled for Saturday afternoon.

Sunday morning Crossfitters will wait breathlessly for the Hopper event, a random drawing that will set competitors to doing a Crossfit WOD. Will it be Fran? Or Murph? Or something we haven’t seen before?

What you get for your entry fee:
-T-shirt for all competitors
-Prize money for top overall male and top overall female finisher
-Medals and Free participation in next year's ECCFG for top male and top female in the hopper event
-Medals for top 2 finishers in each weight class for the heavy lifting
-Food during Friday's social hour
-Food all day from the kitchen Saturday
-Dinner Saturday night (tentatively scheduled to be a full pig roast on premises with plenty of sides for the non-meat eaters)
-Awards ceremony Sunday late afternoon following the hopper event.

Ten years from now, when Albany's hotels fill up months in advance for the East Coast Crossfit Challenge, you will want to say you attended the FIRST ANNUAL event!

Albany Crossfit is located within the Court Club, a gym that includes racquetball courts, a climbing wall, spin bikes, and full service locker rooms with showers. Family members will be welcome to use the Court Club facilities, including the climbing wall, for a small fee.

Albany Crossfit is located a short ride from Albany International Airport. Blocks of rooms at discount rates will be available at hotels located within walking distance of Albany Crossfit. Also within walking distance: an upscale shopping mall with movie theaters, restaurants, and bookstores, to keep the family happy if they accompany you!

I would put money on the the fact that Jay and Crossfit Albany will double in size over the next year. Better than that I think that all the people who are already there will be a hell of a lot stronger, faster and more fit the next time I see them! If your in the area you should check it out!

Below is a little slide show that I put together.

Jerry Hill's Crossfit Challenge is built on Commitment, Passion, Goals, Records, Positive reinforcement, Creative ideas and Constancy. These are the words that come to mind when I think of Jerry Hill's Crossfit Challenge. I've felt the pain and rewards of the blue room. I've seen the efforts pay off. I've seen Jerry's commitment to keeping people and his program moving forward. He keeps statistics for his crew, gives them goals and helps them to achieve them. His blog and web site are constantly changing and evolving as do the people he coaches.

Whatever the goal might be, not only does he coach/train people to reach them he is already planning what your next goal should/could be. This format is the key to people and programming being successful. His blog and web site are in a constant state of motion. Showing his crew's achievements daily. It's incredible! In this day and age if you slack off for one day your behind by four. This applies not only to training but in running a business. It's a on going everyday commitment that you make to yourself and your program. To keep things flowing and growing.

Talking and hanging out with Jerry for me is like going to a class in business and personal achievement. He's not shy about what needs to happen in order to make his fitness program work. It has to succeed on a few different levels in order to succeed overall. It's not cheap to be a member of Crossfit Challenge, no matter what way you look at it. You pay both monatarily and in Sweat equity! It's all worth it. The time and attention that Jerry will put into your training more that pays it's self back.

Don't get me wrong there is no hand holding! When you leave CFC you'll know where you've been. Your pushups are going to be chest to the floor and if you do pullups your chin is gonna to be over that bar to get the numbers. If your injured he will find way around it. If your weak you'll be doing a modified version....but your going to work. If your form sucks it's going to improve. Don't try to avoid certain workouts....or it will bite you in the ass. Since he keeps statistics on you and you also do some of the input on that Jerry knows where your strong and what needs work.
His classes have athletes in them and his classes have athletes in the making. I'm telling you its addictive! You see your numbers, you watch the others around you...you come back for more. The goals are in plain sight just out of reach for today but maybe tomorrow will be the day for the 20th pullup or that first pull up. It's happening for others and you feel it can happen for you.....Take the Challenge...Crossfit Challenge!

I'm interrupting this guest blogger program to update you on Me! Below are my last 10 workouts. I've been focusing on one of my weakest links...Running!

20 squats
20 seconds rest
20 squats
15 thrusters with 12k KB (Right arm only)
20 swings
run 400 with my old slow dog
20 box jumps
run again
15 thrusters
20 squats
20 swings
15 snatches
1 min rest
10 high pull L/R with 12k KB
10 thrusters R
10 high pulls L/R
Rest 5 or 10 mins
4 TGU's each side with 12k KB
It was the first time I've done TGU with the 12k KB on the left side...really hard..really!



Ran 1 mile
5 front squats with 45# bar
5 front squats with 75#( These both hurt my shoulder a little.)
50 swings with 20k KB
15 High pulls each arm
15 SDLP's
15 Goblet squats
Run 1 mile

I just did not have it today. I had to push myself just to get up and do this little number.
It does feel good to hit the Met con again. I will do this for the next two days or so. Then go heavy at the gym on Sat

Warm up
Row 400m (with care to the left shoulder)
Snatch work with 16k KB ( just for form)
Front Squat form work 45#x10
Worked on not collapsing on the bottom for the squat.
Row 400 Just slow and easy
Front squat with 65#x5
Deadlift 135x5
Row 400 Slow and easy
Front squats 35#x5
DL 175#x3
Rest 5 mins
DL 204#x2
My old PR was 240#
Would like to get 250# or so by end of June

Warm Up:
Run perimeter of basketball court 4 times.
100 jump ropes
50# Sandbag carry perimeter of basketball court twice(walk one side lunge other side)
Sandbag pull full court 4 times unsure of weight of bag (I think it's at lest 85# or 90lbs)
50 air squats

Main workout for time:
50#Sandbag Carry and lunge perimeter of court
Sandbag pull up and back full court
40 air squats
2:40

Yesterdays Workout
6am at Crossfit Challenge
1000 meter Row
50 jumping slamballs.
It took about 8 mins or more. I cleared my watch and can't remember.


5 rounds for time
20 wallballs at 10 foot target
20 KB swings
9mins 20 seconds.

I'm in a piss poor mood. This week has been smashing. It was my first week back to work after more then two months. 12 hour shifts are hard, I seemed to have lost my legs as we say at work. My knees are sore. Not to mention that I got the shit shifts of 11am to 11p and I live an hour from work. So I crashed the first nigth at my friends house who is an 86 year old physics prof from Austria. He keeps his house so fucking hot...in the 80's. I was up most of the night.
Jerry of Crossfit Challenge is being kind enough to let me come to his 6am class for free. So I'm not going to miss it! Today I'm unsure what I want to do, that's another post.
Also, after two months off a few of my kind hearted co-workers felt the need to tell me I've gained weight....I fucking know.....Jesus Christ! You're killing me! Watch out world I feel the need to punch!

Felt shattered today. It took me all day to get my ass in gear and do a little something.
Sprint repeats(I say sprints...but to the rest of the world it may look as if I'm walking in slow motion!)
20 Seconds sprints with 10 seconds rests 10X
I did this on the end of a soccer field that has a hill. The hill kicked my ass! My lungs are burning!
I HATE TO RUN!

AM warm up workout:
KB body Halos, Just to get me moving and loose.
5 mins of swings with 12k :165
Put the KB down at 100 and twice more in the last two mins. My forearms locked up.
Music: Squeeze

PM workout:
3X5X5
5 Renegade rows with two 20# DB's
5 KB highpulls each arm with 20k KB
5 figure 8's each direction
Finished in 10 Min's
No music, just the sound of myself suffering.

8am Balance gym DC
Warm up: Jump rope with weighted jump ropes. I don't know what the weights are but they're color coded. I stated with Yellow, Orange, blue and Red twenty turns each.
150 wall ball shoots for time with a 6# ball. 8:43
Rest 5 mins
power shrugs: 5x45#, 5x65#, 5x95#
OHS: 10X15# bar, 10x35#, 10X40#
5 Sots press with PVC
5x2 Sots press 8k KB left and Right
5 Side presses 8k KB
5 side presses with 16 right and 8k left
5 side presses 16k KB right and 8k left

Today at Crossfit Challenge:
20 mins how many rounds
5 TGU's each arm 16k KB right 8k KB left
10 pushups
15 jumping ball slams
Five rounds