Different training

Sometimes people make weird faces at me when I workout. Sometimes people complain that I am too loud when I work out. Sometimes people say," this is not safe and YOU should not lift around a crowded area". Well, PEOPLE, all I can say is.................Watch This!

Once these people understand what the hell I am doing then the world will be more relaxed and accepting. But, that will not happen soon. So in the mean time............, lift heavy weights, go hard on metabolic wods and tell people to shut up and "Watch this". If they dont understand have them "Watch This" again.

Sometimes you gotta believe!

amwod:

21rep at 265

3min max double unders: 157

tabata erg: 776

pmwod:

on the min: 3 185# P. Cln., 5 KTE for 10 min

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

What is the most ridiculous WOD you have ever done?

Thursday:off

Friday: Murph with 45pound weight vest: 1:13.01(The most retarded wod I have ever done!!!)

Sat and Sunday :off

Start this week off right... post your success(PR, goals accomplished, what stupid wod you decided not to do) here! )

Allways Training

Whether you are running more than a 10k, lifting more than 300#, or just helping a friend move, physical fitness will benefit your body more than you think. Today I was asked by a neighbor of Kelly to help take his cement pounder out of his truck. He said to me,"this is the heaviest thing I had every helped carried". I helped take it out of his truck like it was nothing!!! Yet, I had to remember not to tweak my back while bringing it onto the ground. I did not want to hurt myself, although it was "light".

REmembering the basics of any and all movements- stability, strength and power is ingrained in my brain. The movements which are part of crossfit is only preparing one for the day that one has to safeguard ones body: a car accident, carrying two kids, helping a friend move..

See if you do daily activities the way you train...I bet you will and are happy that crossfit is the foundation of you not getting Jacked up!

wod:

shoulder press 5x2

95,135,155,175,185

Be smart- train smart

Being 10# heavier is not that bad- Im not sloppy fat. Im not chunky, Im not seeing a lack of work capacity. But I do see an increase in strength and endurance. Eat clean, program properly and do crossfit.

Then

Pick 3-5 things You Suck at. Do those things once a weekf or at least 15 reps.

example: I suck at handstands! Yesterday I did 50 within a WOD.

Todays WOD:

snatch- PR'd at 100kg and 102kg

clean and jerk:5x1 at 102kg

Rest=PR, like you did not know...

If you never been to Melbourne then I recommend you take a trip here and stay for a while. I had the great pleasure to stop by another crossfit yesterday- CF:Vic. Its a rad little box in the area of Fitzroy. The box is surrounded by cafe's, hipster shops, vintage book stores and, graffitti is tagged all along side narrow alleys. Prior to my 330pm wod(snatch, clean and jerk, f.s, and 5 round nate in 6:22) we ate at a dinky cafe named Marios. I had the best poached eggs/smoked salmon/avo/bacon in the history of my breakfast experiences. We then spent around 2 hours at a coffee shop learning about old techniques to "press" coffee and new techniques on how to buy a killer espresso machine( and A LOT of chatting in between with the sale women).

We then continued to walk along bruenswick st(the main st in fitzroy) and poked ourselves into random shops. Great afternoon!

I cooked kangaroo for dinner and it was bom-dig-ga-di!!!

Today we spent most of the day at Crown. Crown is a hotel casino in which a bunch of snobby Australians spend cash and lots of chinese people come to eat at the food court. That was most of the day since we started late, around 1030am. Auntie Carla and I went to Genisis which is one of the lamest gym in the world. This is why:

1. At the gym I was asked "how many more sets do you have".

2. All the trainers were teaching their clients how to punch with dumbells- like it was boxing day...

3. Australian pop music

4. All the trainers had shorts like Dial and Tuller...AHHHHH

5. Last but not least: Auntie Carla took the Ab class....sigh:(

hey, they did have a barbell with weights and a pullup bar...

todays wod: deadlift:60-5,90-5,110-3,130-3,160-3,180-3 press:50-3,60-3,70-3,80-2,90-1 which is a pr!!!Then on the minute do one chest to bar pullup without coming off bar: I got to 12min.

rest 30min: run/jog for 30min then tabata treadmill at 12%grade.

Week 2 of 2009 Asia/Aus holiday

Coconut H2O in Grand Hyatt Bali

Melbourne, Australia. October 5th 2009

Im staying in South Yarra area, a suburb outside of the city of Melbourne. Its a really cool place. The weather is very similiar to SF in that it is cloudy in the morning and then it burns off around midday. The cities makeup is of some hybrid of the mission district meets castro or chestnut st. meets soma. There is a lot of out side dinning area on the sidewalk while the style is very hipster like.

I, myself, standout- Bigger asian guy wearing a "ANGEL of DEATH" t-shirt and boardshorts. I walk around with a cup of americano, otherwise known as "strong long black"-(wth), and my grandparents. While I take cool shots of the landscape people are very nice saying "good day mate"- AWESOME.

Today I went to a local crossfit gym in Caulfield North area and did a wod:

21rep squat at 245

row piece: 300 rest 30sec, 600 rest 45sec, 900 rest 1min, 600 rest 45sec,300row.Total:2447meters

Cash out with 21 handstand pushups.

Stretch out for 15minutes

TOday is the start of a new strenght and conditioning program. Keep an eye out for newer wods/ programming

Recover the back by lifting heavy...and smart

7am

coffee and muscle milk

3 more cups of coffee

3 eggs

2 sausage

11amwod

3 deadlifts on every min for 10 min

5rounds

5 bungee sprints

5 p.clean with 100 ball

4:51

4pm

20 macnuts

handful almond crunch

6pm

2 double double lettuce wrap

strawberry milk shake

9pm

3 cups yogurt

I owe again...

missed saturday so that means 50 more burpees.

Sunday:

8am

coffee and muscle milk

930am wod

seated shoulder press:95-5,115-3,135-3,155-1,165-1,175-1

strict muscle up:4,4,2,2

1 weighted pullup then 1 weighted dip: 35,44,53,62,70,85,100.5

1 min max pushups- 55 reps

12pm

tamale

330

2 cups lemonade

7oz breaded baked chicken

7pm

clam chowder soup

4 slice bread and butter

7oz steak

4 jumbo prawns with sauce

2 oz crab meat

Respect the Hamstrings!

Missed Thurdays input that means 50 burpees!!!

I tried LInda yesterday and tweaked my lower back- remember to stretch and not over train.

6am

muscle milk

930amwod

21-18-15-12-9-6-3-1

chin ups then with kettlebells-body weight,26,35,44,53,62,70,88

10am

cup of yogurt

handful of mac nuts

apple sauce

130pm

mocha coffee

6pm

beef and chicken burrito

chips

Toasted?....then stretch!

830am

3 eggs

1 sausage

avacado

4aussie bites

930am

stretched for 45 min

1pm

5 aussie bites

2 glass of oj

4pm

10oz filet mignon

630pm wod

bench press 205 with chains 4sets of 3

then 30 sec max meter row 185,179,180,181

9pm

5 wok toss prawns

1 order of kung pao chicken

1 order of pea shoots

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 handstands, 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!

6am

two muscle milk

coffee and cream

9am wod

sholder press45-10,95-5,125-3,155-3,170-2,1803sets of 3

tabata row

1030

2 eggs and sausage

chips and salsa

12pm

hang snatch:95-1,135-3,155-2,185-2,205-1

hang clean:135-1,155-1,185-1,205-1,225-1,255-5 wow...

3pm

3 eggs

1 sausage

chips and hummus

glass of oj

1 cup yogurt

830pm

1 cup oj

2 yogurt

Time to kick it into gear!

830

3eggs

2 oz cheese

4 oz beef

tom/onions

2 cups coffee

4pieces aussie bites

1130amwod

squat-315-4,320-4,325-4,335-4

3pm

5oz beef

ceasar salad with cheese and some dressing

2 cups coffee and cream

530

attempt wod:shoulder press:95-5,135-3,155-3.I will do the rest tomorrow. must get 180-3x5

830

4 cups milk

4 aussie bites

1cup spinich

7oz lamb

2 cups oj

short and effective

Totally motivated to workout yesterday. not so much today. travel wods are great for sunday. Crossfit to the heart!!!

8AM

coffee and cream

.5 ham and egg mcmuffin with cheese

1030 wod

50-40-30-20-10

kbs

pushup

9:26

1130

chips and salsa

with sourcream and guac

3pm

1.5 slice pizza from costco

5pm

small slice of blueberry pie

small slice of apple pie

6pm

glass of oj

small coffee and cream

5 aussie bites

8pm dinner

5 oz steak

small salad

app's the family ordered

rain or shine

Woke up today and it was nasty- rainy, cloudy, cold- winter is here! But, you still gotta move big weight around....do not be shy!!!

730am

goodmornings: 45x3-10 sets, 85-3,125-3,155x3- 10 sets

830

muscle milk

1030

benchpress with 1inch off chest hold for 2 sec.205#x3x5

1pm

1 slice french toast with syrup and berries

sausage and bacon omlette

830pm

indonesian food- crab,rice, beef, noodle soup...yum yum

Squating can make you want to take a day off

8am

3 eggs

shrimp and pepper cooke in butter

2 glasses oj

3pm

2 beef patty with 2 slices of cheese

strawberry milkshake

8pm

munchies for appetizer at SFCF movie night

big slice of lasagna

1.5 beer

popcorn

grapes with mac nuts

WOD- off

What is a Burpee?!?!

The burpee is a simple exercise. Get flat on the ground, jump to your feet and then jump and touch and object 1 foot above your reach. Coach Burgener has athletes yell when they jump in the air. The CrossFit Games standard used a clap over the head while in the air. By completely opening the hip and knee, getting entirely straight in the air with arms extended move the body through a large range of motion, making a simple movement torturous.

compliments from CFSC-...just incase you forgot...

730am

coffee and cream

raisin tart

hazelnut and choc croissant- so bad but I was craving it!

1130am

muscle milk

noon wod

squat 135-3,185-3,225-3,275-3, 315-3x 7sets

1pm

muscle milk

two cups of yogurt

2pm

100,75,50,25 dubs

10,20,30,40 KTE

10:26

330pm

1 cup apple sauce

530pm

1 apple

5 tblsp pb

9pm

half bag chips and salsa- get it out of the house!!!

10oz steak

2 cups lemonade

Why so much "cardio"?

Today was just a random day!!!

7am

glass oj

4 eggs

2 sausages

peppers cooked in butter with tortilla chips

yogurt

8am

coffee and cream

2 cups yogurt

apple and peanut butter

1pm

tabata sled run(alt backward/foward walks):

8 rounds then 600m run

6 rounds then 600m run

4 rounds then 600m run

2 rounds then 600m run

4pm

deadlift

225-4,315-4,365-4

530pm

10oz steak with A1

1 cup mix veggies

2 cups apple sauce

handful of chips

9pm

chicken and beef burrito with lots of chips and salsa

Varied programming

So many times we are able to train the way we want. What I mean is we can go to any crossfit and pick up a barbell, kettlebell or hop on an erg. Sometimes we take advantage of this! Not always do we pick up something unusual ie. slosh pipe, sandbag, or even an indoboard. Training at SFCF will always emphasize the necessary training of ones "GOAT" and vary the hell out of ones program.

We do not require "unnormal" training for the hell of it. We demand that are athletes are competent in many things. We will practice the things "we" suck at till we are. When traveling we(crossfitters) look for crossfits to do the main WOD.

Time and time again visitors ask if we are planning to do the main WOD or CFFB's WOD. WTH!!! NO!!! "We are going to something different like drag sled, train on the sand in crissy fields or even workout with only sandbags". Shoots: 21 rep squat...The response is "WHOA....COOL".

Traveling should create a diverse training regimen! Injury MUST create a diverse and unusual training regime! The next time you wake up and you turn on your computer, when it says...."MURPH",think outside the box and be different!

6am

muscle milk

830am

4 eggs

3oz pork

12pm

coffee and cream

3pm

snatch: 135-5,155-3,175-2,185-2,205-1,205-1

clean and jerk: 135-3,155-3,185-2,205-2,225-2,245-1,245-1

back squat 5x2 speed work at 135#

430pm

peanut butter powerbar

6pm

shoulderpress: 95-5,135-5,155-2,1703setsx5

830pm

4 eggs

3oz prawns

2tablespoons sourcream

.5 cup peppers

2 cups strawberry yogurt

Wounds...

Lifting is dirty. Doing muscle ups are nasty. I have a bottle of neosporin in my back pocket to keep my wounds clean. The worst in when I pick up a bar after a wod and I have left over blood on it. Gotta use clorox wipes and wipe off the leg blood...

9am

3 eggs

1 sausage

.5 cup spinich

cooked in olive oil

muscle milk

3pm

2 cups apple sauce

bbq with lots of meat and bread with spinich dip...

2 beers

Must stretch...

Soleus, gastroc, achilles- these need to be stretch out violently after any run lasting longer than 5 min's. And dont forget to stretch out the IT bands.

ps. your hips wants some love too...

8am

5k TT: 22min and change

930am

order french toast

glass of oj

ham and cheese grilled sandwhich

11am

coffee and cream

3pm

8oz ground beef with 3 oz cheese

some bbq sauce to go with it

1 glass of oj

7pm

indonesian food

4 oz crab

3 oz beef

.5 order of chicken fried rice

1 slice of cake

1 slice blueberry pie

Happy Birthday Grandpa!!!

Race day

Tomorrow we are running a 5k to prep us for the quad dipsea info can be seen here

730wod

8min of as many power snatch which must equal to muscle ups:

7sn/mu,4sn/mu,5sn/mu,5sn/mu totalof 21 snatch and 21 muscle ups

830am

coffee and cream

1030wod

teams of 2: 1 375#deadlift,2 hspu,3 185# power clean,10 ctb pullups- 5rounds: 12:51

1130

2 yogurts

handful almonds

430pm

6 slices of pizza- not big slices but still 6:)

830pm

1 glass sake

thai food: 6oz beef/chicken

1 softshell crab sushi roll piece

handful rice crackers

route this and see what your time is

http://www.usatf.org/routes/view.asp?rID=321095

Heavy week means nice run AQAP. 36:21 Guess tomorrow means oly lifting.

8am

coffee and cream

yogurt

930am

wod

11pm

builders bar

another protein bar- what ever it was- i was hungry!!!

230pm

7oz flank steak

.5 cup guac

handful of pita chips

330pm

2 apple sauce

7pm

glass of wine

1 slice bread

7 olives

1 slice pizza

handful fries

two strawberry drinks- with some kind of alcohol

12 musscles with bread and sauce

3 oz braised beef

2 oz crab

carrot cake

1 cup icecream

yes- I went out and i will wake up early tomorrow to do an extra 5k erg piece...

Don't over train the "C"

Why does everyone revert back to doing cardio? Is cardio the best thing in fitness? I understand combining the two(weight lifting and cardio[metcons]) I see time and time again knee issue, lower back issues, chin splints and even plantar fasciitis. Most of these issues result in over training the Cardio. At SFCF we never say the terrible "C" word- Cardio- it is Kardio!!!

Today I did repeats on the erg with an ample amount of recovery- 4mins. Now this is the type of training I like: 1:1 work: aprox amount of recovery. Im not saying dont do a 5k, 10k, or enjoy a double dipsea. What I am trying to say is dont over train the Cardio. Kids at Marin Rowing over train the cardio. They have super crazy back and knee issues- may because they do a 5k on the erg for their warm-up then do a crossfit class then do their water piece for about 30min-1hr..WTH.

Next time you plan on doing a +30min Kardio piece think again and decide if it is worth it... If so then have fun BUDDY! Ill Be at SFCF doing 100,200,400,800 meter sprints training to kick your A** on the Quad dipsea.

8am

coffee and cream

10am

1cup yogurt

2 cheese stick

apple

1130am

1500meter row 3x with 4min rest inbetween: 5:18,5:22,5:27

2pm

beef and chicken burrito with guac and sourcream

yogurt

cup of berries

530pm

thrusters: 45-10 warmup,95-5,135-5,155-5 then 5 sets of 5 at #185

830

big order of mongolian beef

2 cups apple sauce

6 minute Abs...sure...

Going heavy is always fun. Sprinting is always fun. . The recruitment of ones midline is very important during these intense workouts that we program. Training hard will push your body to the next level.

I am very trashed from yesterdays wods- thats my next level.

The lack of the midline recruitment results in muscle and postural deviation aka. "my back hurts". Working on ones midline varies with one physical capacity. I like doing L-holds. I hate knees to elbows. I enjoy trying handstand(but not with carl cause he shows me up). Instead of going heavy and hard, next time try and work the midline to the next level....crazy sore abs- like today...

8am

2 muscle milks

yogurt strawberry flavor

1230

3 eggs 4 oz pulled pork

handful of pita chips

6pm wod

7 #185 power clean

7 burpee coffin jumps

5 rounds:8:20

830

2 apple sauce

6oz ahi tuna seared in olive oil

3 oz flank steak

12 asparagus

.5 pint icecream

.5 cup berries

Varied... very...

From Wikipedia, the free encyclopedia

A competitor in a rope climbing event, at Lyon's Part-Dieu shopping centre.

Rope climbing is a sport in which competitors, usually men, attempt to climb up a suspended vertical rope using only their hands. Rope climbing is practiced regularly at the World Police and Fire Games, and is enjoying a resurgence inFrance, where competitions are held in shopping centres. Also, enthusiasts in the Czech Republic resurrected the sport in 1993, and hold local and national competitions.

[edit]History and description of the event

This was an Olympic Gymnastic event at one time, but was removed from that venue after the 1932 Games. In theUnited States, competitive climbing on both 20 ft and 25 ft, 1.5 inch diameter natural fiber ropes was sanctioned by both the AAU and the NCAA until the early 1960s, when these organizations dropped the events. As a result, intercollegiate competition in the USA disappeared at this time. In Olympic Games held in the USA, competitors climbed a 25 ft (7.62m) rope, but when post-1896 Games were held in Europe, an 8m (26.3 ft) rope was used. In almost all contests, athletes climbed for speed, starting from a seated position on the floor and using only the hands and arms. Kicking the legs in a kind of "stride" was normally permitted. However, at the 1896 Olympic Games, competitors were ranked by both time and style (holding an L-position) on a rope so long (15 meters) that some climbers did not reach the top and were therefore excluded. In all succeeding Olympics through the 1932 Games, competitors were judged strictly by time of ascent on a shorter rope.

At the top of the climb, there was a circular "tambourine" with lampblack on its undersurface, which the climber touched. Several timers with stop watches timed the climb, and an acceptable official time was then agreed upon. Before the event expired in America, an electronic means of timing the climb was developed, but this was insufficient reason to continue an activity conducted at gymnastic meets that many artistic gymnasts thought should have been relegated to the track & field arena. The world record for the 20' climb was 2.8 seconds, first achieved by the American Don Perryin the 1950s.

The modern version of the sport incorporates an electronic timing device.6am

coffee and cream

muscle milk

strawberry yogurt

10am

3 eggs

2 large glasses oj

5 oz pulled pork

small bag of chips

11am

cleaned up CF- great warm up

1pm

bench press(hold at bottom 2 inches over chest for 2 sec)

95-5,135-5,185-3,225-1,245-1,255-1

L-sit rope climb: 12 accents(10 feet)

2pm

2 handful almond crunch

530pm

run 100 meters every 30sec 16 times

rest 4 min

run 100 meters every 30sec 8 times

rest 2 min

run 100 meters every 30sec 2 times

830pm

4 oz pulled pork

2 quesadillas (2 flour tortilla with aprox 2 oz cheese each)

.5 pint of vanilla icecream with 1 cup mix berries- yum yum

Back Squat/Rope Ascent from Hollis Molloy on Vimeo.

Start you week off right

The video above was from awhile ago and it got me motivated to start this week off ...

9am

muscle milk

coffee and cream

1030am wod

squat2 reps @ 245x10 with 30 sec with rest

11am

muscle milk

handful almond crunch

2pm

handful almond crunch

4pm

1 cup strwberry yogurt

530pm

shoulder press 95-3,115-3,135-3,165-3,165-3,165-3

50 burpees for time:1:59.90

i did that cause i owed from the other day...

830pm

chips with salsa and spinich dip

7oz filet cooked with butter- lots cause it taste better

2 cup spinich and mushrooms cooked in olive oil

1 glass of wine

Rest and Recovery Day

930am

4 eggs omelette

3 oz sausage

2 oz cheese

coffee and cream

1130am

choc cashews-6 pieces

1pm

6 choc macnuts- grandma loves to feed me

730pm

4 oz pulled pork

small ceaser salad

3 eggs, 1 sausage,2 oz cheese

I am so sore from yesterday! I needed to take the day off- thank god cause I feel just a bit better.

What a day...

6am

muscle milk

coffee and cream

730

3 rounds

10 med ball clean

10 burpees

2:15

sprint 3 min rest 2 min

deadlift #275 for 3 min: 42 reps

1030am

benchpress:95-5,135-5,185-3,225-2,245-1,265-1,275-1,305-missed,295-missed,285-missed

weighted pullups:35-3,70-2,105-missed,96-1,101-1

1245

4 egg omlette with sausage,avo,tom-yummy

4pm

artichoke dip with some chips and salsa

830pm

5 ozfilet

6 asparagus

1 big corn

a bunch of chips and salsa with spinich dip

2 strwberry mochi icecream

Whoops- i didnt post before I went to sleep- I got home around 11pm and it slipped my mind. Should I do burpees? ok.., 50 will be done today!

OFF

6am

coffee and cream

muscle milk

7am

muscle milk

130pm

pork bun

handful of pita chips

glass of milk

handful of mac nuts

730pm

huge chicken and beef buritto

some beef nachos

kiwi-watermelon juice- too sweet...

REcovery day looks like...this:

730am

muscle milk

9am'

4 eggs

2 oz cheese

.25 cup guac

.25 sour cream

handful pitachips

10am

crashed on my bed for an hour- whoops

12

coffe and cream

muscle milk

1pmwod

1 p.snatch 3OHS: 95,115,135,155,185

40 yard weighted (135#)sled drags with 85# vest along with: 50#sandbag,100#,150#,50# overhead carry

medley of 100meter sled drag with 135#, sprint 150# sandbag 100 meters, sprint a full keg 100 meters, sled drag 135# and full keg 100 meter. for time:3min and change

5pm

handful of trail mix

6pm

chicken salad with 3 small slices of bread

9pm

1oz chocolate

1 order of mongolian beef

5 wok toss prawns

Carb load

Started off good until I noticed walnut bread on my table. My uncles family is staying with me and there are two cool little half chinese/german boogers...Well..., they like bread, chips, candy,burritos, and hot dogs..LOL. Is there anything wrong with a little bread in my diet- HECK NO!!! I felt strong - maybe it was mental, maybe it was the coffee. It was the fact I ate a crap load of bread today and wanted to burn it off.. 1 Good thing: no more Bread!

great seminar if you can make it.

8am

muscle milk

10am

coffee and cream

slice of walnut bread

two cups yogurt

11am

nap for an hour...

12pm

two sausage

handful mac nuts

1 cup yogurt

130pm wod

back squat #225 7x10 with one min rest

rest 5

press:75-3,95-3,105-3,135-3,155-3,155-3,155-3

rest 15

on the min power clean #225 3 reps for 10 min's

230pm

power bar protein

630pm

4 oz beef

handful of chips

handful of pits chips

slice of bread

handful of mac nuts

Think to Lift

During max effort lifts a lot will go through your head: "Stay tight, light weight, easy lift". It is very important to remember cues that will help you accomplish a lift whether you actually make the lift or not. Part of lifting heavy weight, properly, is to know how to move through a range of motion effectively. If you do not remember the small stuff ie. drive through your heels, open knees, then the potential of failed lifts go up!

Today I attempted to lift a PR snatch- 100kilos. The first lift I did not remember to turn my arms over aggressively. The second lift I launched the bar behind me 5 feet. I then went up 1kilo but was not mentally focused, only thinking of that extra 1 kilo so, I failed! The next time you lift heavy weight think whether the lift was sound and, whether you remember the cues to help you get there...

Take control of the Fu#King bar and Stay Tight!

6am

coffee and cream

muscle milk

930am

3 eggs

2 sausages

1115

handful of mac nuts

1pm

snatch: 3-40kg, 3-50kg,3-60kg,2-70kg,2-80kg,1-85kg,1-90kg,1-95kg,100kg missed,100kg missed,101kg-missed

3pm

7oz beef

guac and chips

handful of almond crunch

handful of mac nuts

830pm

two tortillas

3 4 oz cheese

4oz pork with enchilada sauce

"Softness Triumphs Over Hardness"

http://www.youtube.com/watch?v=3qhPDEOYbx4

gotta check out ip-man. he is so sick. he was bruce lees master.

coffee and cream

muscle milk

10am

bowl of chili

glass of oj

1pm

amrap 15min

5 p.sn 155#

10 hspu

15 f.squat

4rounds plus 5 p.sn and 1 hspu

2pm

power bar

830pm

one head of lettuce

4 oz chicken

4 oz beef

ranch dressing

apple sauce

SOS

9am

coffee and cream

yogurt

11am

3 eggs

half avo

2 french toast with syrup

2 sausage

half bagel with hazelnut spread- BOMB!

2 mile walk with family- I saw a boat almost capsize...freaky!

Right after that Melaque tried to rape another dog (with balls) and I had to put him in his place. Why do people freak out when one reprimands( turn him upside down and choke him) their animal- Its Not Your Business Folks!!! I went ahead and left the beach anyhow- you never know if she would call animal control...?

3pm

Wash Dogs- so fun!!!

5pm

pork enchilada with chips and artichoke dip

1/2 gatorade

630pm

chinese food with family

In it to win it...

530am

1/5 muscle milk

half cup coffee and cream

645am

4 mile run from CF to baker beach around sand ladder 37 min'ish

730

quater gone bad: 118 point(actually it was 20 on 40 off)

830

coffee and cream and rest of muscle milk

1030

two yogurt

1230

pumpkin bread and jam

2pm

5oz steak

chips with artichoke dip and guac- about half a bag...whoops i was hungry

gatorade

730pm

pita chips and guac

pork with enchilada sauce

two corn tortilla

Check out Obsessed on A&E. There is an episode about some guy who feels out of place/anxious if he does not work out at least 10 times a day...I bet if you introduce him to Crossfit he would cut his workouts in half!

http://www.aetv.com/obsessed/

TGIF

6am

muscle milk

cup yogurt

8am

muscle milk

sausage

11am wod

snatch 95-3,135-2,155-2,175-2,195-1, 195 missed, 195-2

1pm

sausage

3 cheese stick

avocado

2pm

glass of oj

6pm

some chips and guac

bowl of meat chili 5-7oz

glass of oj

8pm

burger patty

small hanful of fries

handful choc almonds

Yet another great contest

http://www.ifoce.com/home.php

Today I signed up for the quad dipsea. Did you do it yet? If not here is the link: http://ultrasignup.com/register.aspx?did=5280

930am

bowl of chili with 3 slice cornbread

glass of oj

coffee with cream

12pm wod: wu 1k erg, ohs:5-95,5-95,5-95,3-135,3-185,2-205,2-225,1-245,1-275 miss,1-275 miss

3pm wod

15-12-9-6

100# med ball clean/jerk and slam

100 meter run 5:58

4pm

apple sauce

muscle milk

handful almond crunch

"Physical strength is the most important thing in life"

http://ripquoteoftheday.blogspot.com/

dinner last night

large gass of oj

chili with corn bread

6am:

2 muscle milk

2 apple sauce

2 yogurt with berries

9am

4 cheese stick

1 cup guac

handful almond crunch

330

2 slice bread

1cup spinich dip

3 eggs

4 oz pork

3 tble sourcream

2 tblsp salsa

830

5-7oz beef chili

oj

day off!

The Face!

http://www.vibramfivefingers.com/barefooting/story_crossfit.cfm

So here is the deal. I bought the vibram five fingers a few years back. I wore them a few times- ran a half marathon in them then my dog chewed the strap off. I have not used them since the 2008 Kaiser half marathon. Anyhow- they are cool to have- yes- kinda gay but useful in many crossfit applications.

Do I recommend people to get them- yes if one does not have chucks, addistars, inov-8, or crocs.

5am

coffee cream

2 muslce milk

two yogurts - cup from costco

9am

4oz pulled pork

11am

apple sauce

12pmwod

floor press 10x2:225# rest 1 min between sets

3pmwod

tabata sand dunes sprints with 45#vest

tabatas sand dune sprints with no vest

430

2 slices bread with spinich dip

bowl of meat chili- 5-7 oz beef with tomatoes garlic spices...yum!

10pm

1 slice bread

small amount spinich dip

Im starving now and it is 10:15. Gotta be up at 445am but I gotta eat. Ill input what I have tomorrow. happy tuesday!!!

Endurance is part of Crossfit!

Check out this website: www.sanfranciscoendurance.com

Our newest coach Brendon is a endurance freak soon to be Strong mo-fo that can run very fast!

630am

coffee with cream

bowl of mix fruit from starbucks

1030am

apple

muscle milk

1130am wod

front squat 95-5,135-3,185-3,225-3,245-3,285-3

330pm

3 eggs

olive oil

1 cup salsa

5oz pulled pork

2 large cups of oj

830pm

meat chili

2 slices corn bread

Lazy Sunday

SKECHERS Shape Ups-S R fitness shoes: 1. Tone your muscles 2. Promote healthy weight loss 3. Make it easy to get in shape! Lace up work sneaker.

What crazy ideas people come up with.

Maybe I can do Isabelle in them...

10am

2 muscle milk

coffee with cream

12pm wod

power clean: 135-5,155-3,185-2,205-2,225-2,245-2

press: 95-3,115-2,125-1,135-1,145-1,155-1,165-1,175-1,185-1

3pm

apple sauce

ceasar salad

1 rack of ribs

vegies-1cup

5pm

2 cups apple sauce

830pm

beef and chicken burrito- no rice no beans

chips and salsa with guac

Constant varied functional movements

630am

muscle milk

coffee and cream

730 wod:

10 sn 135#

3 burpee

10 cln&j 155#

3burpee

10 fs 185#

3 burpees

10 dl 275#

3 burpee

10 db thruster 50#'s

3 burpees

10 kbswing 72#

7:17

repeatin 5 min but 5 reps on all lifts

5:05

930am

muscle milk

1030

slice hazelnut tort

2pm

7 chicken drumsticks with korean spicy sauce

2 egg rolls

5 fish balls

2 scoops of icecream with small slice of tort

8pm

1 cup rice

50z steamed pork

pumpkin curry sauce

Yup, I plan to join the SFCF gang for our first quad dipsea...as of right now we have 16 people planning to attend

WHOOPS...

7am

2 muscle milk

handful of almond crunch

11am

double burger with bacon and double cheese

some yam fries with ranch sauce

large strawberry milkshake

1pm wod

Push jerk 5-95, 5-135, 1-185,

push press 1-185, 1-205, 1-235 missed three times

62# weighted dip- 3,5,5,

6pm

apple sauce

Some days you gotta chill

Last night I had 3 beers- I got home this morning at 2am and I was plastered!!! I am such weak sauce...

7am

2 muscle milk cause I could barely function to make breakfast

11am

2 eggs

2 bacon

large oj

1.5 sausage

2.5 french toast with syrup

2pm

lcup lemonade

6pm

pad se eww...? thai chicken noodle(leftovers) with some leftover beef and broccoli

9pm

1 order kung pao chicken

large strawberry milkshake...swensons...yea...

No wod today. tomorrow I will oly lift and finish off my burpees... have you done yours?

Hump day......literally!

6am

muscle milk

coffee and cream

handful of almond crunch

8am

muscle milk

12pm

powerbar protein

1pm wod:

stair climb with 100lb sand bag: 1- bearhug carry, 2- zercher carry, 3-right should, 4-left shoulder, 5- backward carry

rest 5 min

20meter sandbag drag sprint: 50#,100,150,200,250,300(always 30# plates on sled)

rest 5 min

5 clean and jerk keg with water, 5 spider lifts 150# sandbag, 10 lunges with 100# sandbag on shoulder, cement ball sprint(bring all items to 5foot deck) 2:55

rest 5min

3L/3R, 2/2, 1/1: sandbag getup 50#, 100#, 150#

3pm

steak 7oz

9pm

1 cup coconut rice

i order of pupmkin chicken curry

3 cups oj

1 cheese stick

Olympic vs. Powerlifting Squats

When I coach people I coach the low bar squat. I feel the low bar squat is safer for beginner athletes. The typical occurrence of a beginner crossfitters squat is that knees will break first on the decent. Doing the highbar squat requires more depth meaning knees "more" foward. I will only coach a few people the hig bar squat- those who are interested in oly-lifting

Here is an explanation of the two:

High Bar. Weightlifters put the bar high on their traps on Olympic Squats. Just below the neck. Putting the bar high increases the distance bar to hips. This has several implications:

• More torque on your lower back.
• More upright position compared to low bar.
• Easier to squat deep.
• Hips & quads evenly emphasized.
• Less maximal weight

• Easier on your shoulders if you’re inflexible.
• 1. Better transfer to Cleans & Snatches.

Low Bar. Low bar is used by Powerlifters & recommended by Mark Rippetoe inStarting Strength. The bar rests below the bone on top of your shoulder-blades. Low bar decreases the distance bar to hips. Consequences:

• Less torque on your lower back.
• More leaning forward.
• Harder to squat rock bottom.
• Posterior Chain emphasis. More hips, less quads.
• Greater maximal weights can be used.

530am

muscle milk

coffee with cream

9am

half english muffin

2 eggs

1 sausage

1pmwod

w.u 500meter

3 snatch grip push press, 3OHS :40kg, 40kg, 50kg

2 snatch grip push press, 2OHS: 50kg, 60kg, 70kg,

1snatch grip push press, 1OHS: 70kg, 80kg, 80kg

rest 2min

Squat high bar:5-50kg, 5-70kg, 3-90kg 3-110kg, 2-120kg, 3-130kg

2pm:

huge bean and rice burrito with some egg inside-

3pm

2 burgers- lettuce wrapped with sauce(in n out)

7pm wod:

21-15-9 db clean/ handstand pushup/ run 400 completed in 12:30ish

9pm:

.25 pineapple

cheesstick

5 oz beef

PIG ...

Public safety officers must stay healthy not just for their own physical condition but for the safety of the public. This story is unacceptable and if I were Chief I would not allow him back on the force. There needs to me more of a stringent yearly physical so guys like this are required to stay in "decent" shape.

6am

muscle milk

9am

carne asada 5oz

4 eggs

3 tblsp sour cream

3 tblsp salsa

handful of almond crunch

1130

muscle milk

1pm wod: 20x 100 meter sprints on the min.

330pm

1 cup blueberry

1 handful almonds

9pm

.25 pineapple

1 cup oj

6-7oz steak

2 cup blueberry

It happens

Lets figure this out. 100 burpees owed, 25 done. Thats 75 owed. Plus, no input on friday and saturday=100 burpees.

175 owed as of 8/9/09...Burpees happen...

At least I did not forget what I ate nor did for wods:

fridayam:

2 muscle milk

coffee with cream

5eggs

cup of apple sauce

2 string cheese

wod12pm

1rm p.snatch: 95-5,135-3,155-3,185-1,185-1

5pm

muscle milk

830pm

some yam fries

large strawberry milk shake- i love so much

bruger with bacon, avocado, cheese, and some onions and mushrooms.

Sat:

9am

3 eggs

2 bacon

1 sausage

coffee with cream

wod:

fran done four times. I had the fran-off today.I partnered up with Manwell from CFO and we did awesome. We lost of third fran due to us having to do an extra fran(fran #2) because the way the brackets went...o-well...it was all fun anyhow!

1pm

3 oz meat from the bBQ grill at CF sweat shop(the fran-off location)

4pm

half chicken quesidilla

chips and salsa

beef buritto- no rice no beans but included guac,sour cream and cheese

7pm

chinese food that grandma made about 7oz meat, 3 oz veggies

small slice of apple cobbler and 1 big scoop icecream

small slice of choc and fruit tart

family dinner = no good for "diet"

Sunday

2 choc croissants

1 muscle milk

coffee and cream

1pm

burger with some potatoes

3 slice of bacon

small salad

large oj

awesome berry cobbler. mainly fruit but the top(crumb) was the yummy part

Sun dinner: hopefully I dont eat like crap. But family is in town and I dont eat like this often...

dinner:

Gigantic chicken salad from pasta pomodoro

An extension of the human brain

So recently I lost all my information on my iphone. I could not believe that I have not sync'ed my phone to my computer for a few weeks so I was totally S.O.L. Well, last night I realized that it was not the phone but a user error. Somehow I clicked a button and everything reappeared! The moral of the story is do not be a moron and rely on electronics- remember sh#t!!!

Remember your goals

Remember the plan

Remember burpees suck so remember to blog

here it is:

9am

large bowl of fruit

coffee with cream

3 egg omlette with mushrooms, 2 oz cheese,.25 sausage and .5 avocado

3 pieces of bacon

1pm

turkey stirfry- leftovers

muscle milk

handful of choc almonds

330pm

15 almond crunch(mrs mays)6 pieces=13g fat,8g carbs,5gprotein

cheesestick

9pm

3 eggs

1 sausage

.25cup salsa

2.5oz cheese with tortilla

1 plate of salad with eggs,salami,beets oliveoil,balsamic

did not do wod today. I plan to do 3-7 fran wods on saturday...FRAN OFF...Remember That!

So I dont fault...gotta blog

7am

coffee with cream

choc hazelnut croissant

small salad with dressing

smoked salmon quiche- had potatoes in it- it was a great breakfast- thanks T

12pm

power bar protein style...

1pm wod

overhead carry 135# approx. 200 meters, 12,9,6,3 power cln 185#/ ring dip: 5:30ish

130

handful of choc almonds

2 sausages with .5 cup hummus

530pm

cheesestick

handful of choc almonds

8pm

5 slices salami

turkey/veg stir fry- approx. 50z and TJ stirfry frozen veggies

Today was a recovery day- the wod was good but not crazy. I need to squat heavy but I dont feel the drive. hopefully next week it will come! As far as the food intake goes things are ok. I need to get rid of the choc almonds and lay off the starches. its the chinese and mexican in me...I still owe 75 burpees for missing the last weeks blog entry- it will be done tomorrow- I promise!

I love Tuesdays

Today started off kinda bad. I kinda did not eat anything from when I woke up at 530am till 930. At that time I popped open my M.R.E. only to find a sloppy joe mix or a bag of butter cookies- I went with the cookies. After that bag of cookies the rest of the day went Great!

6am

15 choc almonds

930am

bag of butter cookies

1045am

5 slices of french toast with syrup and powder sugar

3 eggs

2 bacon

2sausage

1145am

15 choc almonds

1pm wod

w.u 1k erg

snatch from box-3 reps- weight is in kg:20,20,40,40,50,50,50,60-shity form so i went down,55,55,55,55,55

330pm- korean

orangina

3 beef ribs and 3 beef short ribs with sauce- 8-10 oz meat

hand full of lettuce with bean sprouts

6pm wod

power clean and jerk

150-3,185-4,215-1,225-1,240-1

sprint to dock and back 3 times with equal recovery-57sec,1:03,58sec- smoked after that!!!

3 rounds:fence jog(lol) 15 95# thrusters,30 ab mat 8:45- I was so slow cause I was smoked after my warmup!

9pm

muscle milk

2 sausages

I gotta eat more!!!

Oyea-201.3 lbs today- Oyea!

a recent article from the CF journal:

By Any Means Necessary

By Mike Warkentin

San Francisco CrossFit is basically a parking lot, a canopy and two shipping containers. It’s also San Francisco’s best fitness facility, according to readers of SF Weekly. Mike Warkentin explains why.

Behold the modern fitness center.

Its selectorized machines gleam under spotlights. Someone triumphantly breaks the 150-pound mark on the torso-rotation machine as another person gives the hip flexors a proper thrashing during a set of biceps curls. A spin class begins in an air-conditioned studio where Top 40 hits are pumped out of an expensive stereo.

All that’s missing is a plaque from SF Weekly proclaiming the facility San Francisco’s Best Fitness Gym. That plaque, however, will not be forthcoming.

The title actually belongs to San Francisco CrossFit, which was awarded the accolade on May 20, 2009, as part of the readers’ poll portion of SF Weekly’s Best of 2009.

“If they had a category for best place to train under a canopy in a parking lot, we would have definitely taken that title, too,” jokes SFCF founder Kelly Starrett.

Canopy or no canopy, the fact remains that the rugged CrossFit affiliate managed to beat out a host of high-tech fitness. At CFSF, the equipment isn’t pretty. In fact, some of it looks positively post-apocalyptic—but it works.

“This experiment has been replicated a thousand times across the United States and across the world, and I think we showed that you don’t need a fancy gym. You need the quality core equipment and programming that is CrossFit. You may not even have walls, and yet this is good place to train in the city.”

Back but not Best

630

coffee with cream

muscle milk

830am

1.5 choc croissants- it was sooo good

one sausage

1130

muscle milk

1pm wod

tabata: strict pullup,ab mat, zurcher jump squat, stair run

150pm

power bar protein bar

odwalla lemonade

8pm

1 cup beef and broccoli

1.5 cup jung pao chicken

5 wok toss prawns

.25 cup rice

1 cup pea shoots

REcently I have not had motivation to workout but rather eat good food- chinese and mexican mainly. I plan to do some good wods this week(to burn off some of the crap food I ate)- hopefully. Oly lift tomorrow afternoon and good metcon at kellys 6pm. NIght

Sunday drive

Time to head back to the CITY.

2 eggs

2 bacon

coffee and cream

2 slices of french toast with syrup

1double double protein style

half a strawberry milkshake

some fries- not lots

5 eggs

2 oz cheese

2 sausages

.5 cup salsa

.25 cup sour cream

The drive back home sucked. It was hot- i have no a.c. in my truck and all I could see was mountains and huge trucks passing me by. We stopped by reno to get some stuff at schells and target. MElaque decided that it was too hot in the back of the truck so he jumped out and waited in the front of target where there was a.c.

Of course people freak out and said" we are going to call animal control". People in nevada freak out about animals. Melaque is the MAN- dont mess with his groove...nevadians...

Im just happy to be home!

fyi: no wods this weekend. GREAT 3 days off. I guess I owe 100 burpees.....

Paradise Valley: greats and not so greats

I left SF at 5am friday morning and arrived in reno around 9ish. We ate at ihop- never agian!

9ish

3 eggs

2 bacon

2 sausage

coffee with half and half

1 glass of oj

11

nuts and berries- about a handful

We arrived in winnamucca around 2ish and ate.

2 beef pattties

2 slices of cheese

order of fries

2 slices of bread with butter

We went to Tammy's reunion at a mexican joint: fun but crap

3 buffulo wings

3 jalepeno poppers

lots of chips and salsa

dinner: 9ish

2 slices of bread

bowl of some sort of basque soup

10 oz filet

SAT:

9am:

3 eggs

5 oz beef

2 cups choc milk

12pm

5oz filet

5 oz pork

7pm

8 oz steak

1 slice bread

salad with ceasar

bowl of beens and meat

This weekend is my cheat time. It is so hard to workout- it was about 95 today. Tomorrow I will wake up and do tabata push,squat and sit. HOpefully when I get home I can do a push press piece...We'll see. I like paradise. I like nevada. the people are extremely nice- they wave hi to you as they drive by...Im going to start doing that when I go back to SF.

NV bound

9am

coffee and half and half

muscle milk

11

1/2 cup cole slaw

3 beef short ribs- yummy! they were huge about 7 oz each

12pm

nuts and berries- unknown amount because I kept eating them.lol

6 pm wod

deadlift

225-3,275-3,315-3,335-3,355-3,385-3,400-3

ring dips four sets of 5 with external rotation- rough

830pm

.25 cup rice

smal hand full fries

7 oz steak

small amount of spinich- .5 cup

I want to do an erg piece but I have to get ready for nevada-podunk paradise valley. where is that- google it cause I dont know either.

ACT on IT now

A few years ago I bought kettlebells from these guys. I got 2sets of 26#, 35#,44# all for one hundred bucks. Its worth the drive.

July Overstock Sale - Fitness Equipment Sale

SALE THRU JULY 31!
Quantities Limited


SAVE:

40% OFF on ALL remaining PRECOR ellipticals, treadmills, exercise bikes, and gyms.

50% OFF on all BREMSHEY exercise bikes and elliptical trainers.

50% OFF on all PACEMASER exercise bikes.

40% OFF on all remaining previous-model PACEMASTER treadmills.

50% OFF on all MUSCLE DYNAMICS freeweight benches (flat bench, situp board, romain chair, and olympic bench).

70% OFF on all CAP dumbbells, plates, and bars.

70% OFF on all REEBOK and SPORTLINE Pedometers.

70% OFF on all TAYLOR Hand Held Body Fat Analyzers.

70% OFF on all HOMEDICS scales.

40% OFF on all POLAR Heart Rate Monitors.

30% OFF on all TDS Vinyl Dipped Kettle Bells.

25% OFF on all KAMPARTS 3' x 6.5' and 3' x 4' equipment mats.

25% OFF on all SPRI Anti-Burst Professional Plus 55cm, 65cm, and 75cm stability balls.

25% OFF on all SCHIEK gloves, belts, lifting straps, wraps, and accessories.


Plus, receive a FREE Fitness Trainig Fan Guide with purchase of $25 or more.


Contact us at:
925-943-7341

Visit us at:
Busy Body Home Fitness
1920 Mt Diablo Blvd in Walnut Creek
At the corner of Alpine & Mt Diablo, next to Block Buster Video.


Applicable sales tax apply.

Effed uped today

6am

2 muscle milks

9am

two hand fulls of choc covered almonds- They taste so good...

1230

1 muscle pmmilk

130

wod: red flag wednesday: torn skin on my forearms, 4x around block carrying sh*t

430

2 string cheese

2 oz salami

.25 cup humus

gatorade

9pm

4 wok toss prawns

1 cup mongolian beef

gatorade

Today was miserable with my food intake. My flooring to my kitchen was being put in at 8am till around 3. I had no way to get in there during the day plus, i was running around like a freak. Tomorrow is an endurance day so watch out with what I do...

The night before

Dials sick header for SFCF- Thx bud!

Seeing how crappy I ate today means that I need to start packing food on monday nights so i dont kill myself on tuesdays! I will start next week after the Nevada trip this weekend. BLog log is keeping me on point... Soon it will start being more interesting.

6am:

muscle milk

coffee with some half and half

1030

promax bar- they suck but i was starving

230pm

2 in n out burgers protein style

1 order fries and ketchup

5

wod- alpaca done in 14:11 :nasty sled drag made me feel like a newbie

8pm

1 order kung pao chicken

1 cup pea shoots

I felt great today. I got a 30 min nap in the afternoon- just what I needed.

Monday Funday

M. F. Wall ball everywhere
9am:

2 muscle milk light

10am

row wod

4min:1137

2 min: 587

1 min: 293

2 min:565

4 min: 1061

2pm:

12 meatballs

2 eggs

1 sausage

2 cups blueberries

11 pieces choc almonds

5pm

2nd wod

1 weighted pullup to 1 weighted dip: 26#,52,61,87,97#

metcon wod:50,40,30,20,10 DUB to 25,20,15,10,5 62# kb swing 5:20

830

chinese

2 cups kung pao chicken

2 cups mongolian beef

1/2 cup rice

5 wok toss prawns

Im still sore from saturdays wod! I did the most I could which was actually a lot . FYI: Dragon Well restaurant is BOMB(wok toss prawns)!!!

BIZNASS

I guess its time to start posting my wods and meals starting today. I will post what I did in the later part of the day since I never know when I workout and, I sometimes eat at 1030pm...

Since my last post I have competed in the norcal qualifiers and placed 5th allowing me to attend the 2009 crossfit game. I had a great experience. Knowing my weaknesses now I will become a better and more well-rounded crossfitter. I hope to attend next year otherwise SFCF will take the affilate cup!!!

Also, Zoe, my female lab, had 12 puppies that I nurse since birth. Finally they are all out of the house and I can finally cook and sleep