Monday, September 21, 2009

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

Sunday, September 20, 2009

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

Friday, September 18, 2009

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

Wednesday, September 16, 2009

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

Tuesday, September 15, 2009

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!

    Monday, September 14, 2009

    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

    Sunday, September 13, 2009

    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

    Saturday, September 12, 2009

    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

    Friday, September 11, 2009

    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

    Thursday, September 10, 2009

    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

    Wednesday, September 9, 2009

    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

    Tuesday, September 8, 2009

    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

    Monday, September 7, 2009

    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

    Sunday, September 6, 2009

    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!!!

    Saturday, September 5, 2009

    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

    Friday, September 4, 2009

    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...



    Thursday, September 3, 2009

    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

    Wednesday, September 2, 2009

    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

    Tuesday, September 1, 2009

    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