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.