Monday, July 27, 2009

Time to Report

First off I would like to congratulate Angela on her first muscle up! Nicely done!

Saturday WOD
AMRAP in 20
10 20lb DB Thrusters
10 Sit-ups
10 Back extensions

15 rounds

I think I could have done more but I had to share a back extension machine with 2 other guys. That meant if I was going to lap them I had to do it on the thrusters and sit-ups after they had a little head start. That was fine though, it kept the intensity up.

Sunday WOD
5 rounds for time
Max Rep BW bench press (done just below body weight at 155)
Max rep pull-ups

Bench: 10, 9, 9, 8, 8
Pull-ups: 21, 20, 20, 17, 20

This work out not as fun as it could have been. Bench is probably my weakest lift and I really don't like the pull-up bar in the gym. I will have to come back to this one and put up some proper pull-up numbers.

Monday WOD
AMRAP in 20
5 pull-ups
10 push ups
15 squats

22 full rounds

Pace felt good on this one. I still had to share the pull-up bar but that was not a big deal. The only thing I had to break was the push ups and that was into 2 sets of 5. This is a 4 round pr from my VERY FIRST wod at CFO. I'm quite happy with that.

Well, I leave tomorrow to go houseboating in Arizona on Lake Powell. This will be a family trip of sorts. My sister and I are going to meet up with a few cousins, aunts, and uncles (in fact for those who went to Denver it is that crew) for a week of fun. I will most likely swim a lot, but not much in the way of wods. We'll see though. Now some of you may be asking, " John...surfing in Rhode Island, Houseboating on Lake Powell, how can you afford to travel so much with essentially no income?" My answer to you is simply, " I can't." However, I have a feeling that in about a year when med school picks up I'll be glad I did. Anyway, maybe you'll get some pictures from this one, but then again maybe not. Cheers!

Thursday, July 23, 2009


Double Unders
Sit ups

7:10 (pr by 2 minutes)

I found a jump rope and it just sort of happened.

Wednesday, July 22, 2009

Eva take 2

5 rounds
800m run
30 KB Swings 2 pood
30 Pull-ups

40 Minute Cut-off

DNF- finished 4 full rounds in 40 minutes

Last time I did Eva was December 23, 2008 and I did it at the same gym I'm working out in now. At that point I did 4 rounds in 46:40 minutes so, progress. The pull-ups weren't bad except the bar is still a pain. For the swings I used a 75lb dumb bell, but would have much rather used a kettle bell. Luckily Trevor showed me how far 200m was on the road outside the gym so we were able to run outside today. Since we had to run downstairs and through the front door I was able to cleanly tackle one old lady and two old men (not really but I came awfully close to doing so). This was a grueling one. Glad to see all the great efforts at CFO! Awesome work people!

Tuesday, July 21, 2009

Well that's unexpected...

It was a great day to be in the gym. Almost every crossfit site I checked had a registered strength day and, due to the activities of the night before, I could not complain. Moderately hung over and slightly tired, I proceeded to the gym to lift with a few friends. My brother, eager to do a quick workout, met me there as well and I quickly dispatched him to do WOD #2 of the Rocky Mountain Qualifiers (scaled to regular pull-ups and 155lb squats-pretty much body weight for him). While he cranked out a 7:17 on the workout my two friends, Trevor and John, and I started ripping out some dead lifts. Since Jay was using the only squat rack in the place we opted for deadlifts over squats. Neither Trevor nor John knew their 1RM so we just kind of played it by ear. John made it to 285 before his form destroyed him. We dropped it down to 225 and really focused on getting the correct technique. Trevor, however, held his own. And on his second attempt at a set of 345, set a hefty baseline from which to build. I know I have mentioned before that my strength lies more in multiple repetitions as opposed to one rep maxes and today really brought the point home. My 1RM from June for dead lift is 365, but today I was able to pull 355 for 5 reps. How does that work?!? That means my 1RM should be up at 405, right? Bizarre as that was I was pumped to be able to lift that much. To put icing on the cake though, as soon as I finished my huge pr a gym attendant came upstairs and scolded us for almost knocking the building down. Apparently the windows were shaking downstairs and he was concerned. I should have told that's what you should expect when people do some SERIOUS lifting in their 'weight room.' But I didn't, instead I just smiled and nodded.

Deadlift 5x5
275, 295, 315, 335(pr), 355(pr)

After the workout, Trevor asked for some help with his overhead squats. Being the local crossfit expert I complied and we worked on the progression from air squats with arms overhead to overhead squats with the bar and we even worked on the snatch. And wouldn't you know by the end of our drills his overhead squats started resembling overhead squats. Next time we'll add some weight. This got me thinking though, maybe Crossfit Boston needs another trainer...

Sunday, July 19, 2009

6 in a row

Today while working out I realized that it was my 6th day in a row. Surprisingly I feel pretty good. Now I know that there are some beastly crossfitters out there who never seem to get sore or tired and can workout for weeks on end (Angela), but i can't remember the last time I went for 6 days without a break. Anyway here are the last three days.

Friday 07/17/09
DT ( at 125lbs 56% 1RM)
5 rounds for time
12 DL
6 Push Jerk


Saturday 07/18/09
Tabata (8 rounds for each exercises)
DB swings 55lbs
Sit ups
Push ups

Lowest round/total reps
DB swings: 9/73
Sit ups: 13/81
Push ups: 10/88
Squats: 20/160
Totals: 52/402

Sunday 07/19/09
50 Box jumps (20")
50 jumping pulls ups
50 DB swings 35lbs
50 Walking lunges
50 Knees to elbows
50 Push presses 45lbs
50 Back extensions
50 DB thrusters 20lbs
50 Burpees


We did the best we could at the gym to do filthy fifty, but didn't have decent jumps rope, a 24" box, or 20lb wall balls, but we made do. Just for the record this was my first crossfit wod ever and I think I threw up during the burpees. Ah memories...

Thursday, July 16, 2009

100 Burpees

Today I finally got around to doing 100 burpees for time.

Time: 5:27

Wednesday, July 15, 2009

High School Gym

Today I was finally able to get into the high school gym and work on some heavy cleans. First I worked with my brother on form and technique and then we began working toward a 1RM. We were taking it slowing and trying to perform each lift as best as possible. This was his first time with heavy cleans, so his technique was a bit off, but with time and more practice I'm sure he'll get there. We didn't really get to any work sets because the coach at the gym gave us a 5 minute warning when I just got to 175. I then jumped to 205 and got one last attempt in at 225. Those were big jumps so I expect my 1rm is higher than 225, but that is still a pr. Hopefully I'll have another shot at it before the end of the summer to give it a real go.

Clean 1RM

Tuesday, July 14, 2009

Awesome Job at the Games!

Congratulations and a resounding Well Done to everyone who competed at the games! You did amazing and represented Omaha in the highest order!

I wish I could have been there to see you perform. With any luck that can be made a reality next year (keep your fingers crossed).

I took a little hiatus this weekend to drink some beers and then I did some doctor shadowing on Monday.

Tuesday WOD
115 Push Press
Lateral jumps over an 18" barrier

This one was short and sweet. Push presses were just tough enough and lateral jumps were challenging to do in rapid succession.

Once again congrats to everyone who was at the games!

Friday, July 10, 2009

Congrats CFO!

Well I just looked at the affiliate cup results and am so excited for the affiliate team! Congratulations on an awesome performance! I wish I could have been there to see it. Well done!

As for me today, not so much. I did the running squats wod and missed my pr by 25 seconds. I've been training hard when I have the chance, but the facility up here is so restricting it makes it difficult to push it. Hopefully I'll be able to get back to some serious stuff out in Boston.
Also, my brother and a friend of mine did this wod today. It is always more fun to workout with other people.

4 rounds for time
400 meter run
50 squats


Wednesday, July 8, 2009

Someone out there is thinking

When my brother broke into a 2lb container of organic yogurt today and said they were promoting a movie I thought it would be about how their product is the best. However, when I checked out the website I was delightfully surprised. The movie is called Food Inc. and talks about how the food industry is basically poisoning the world by ignoring nutrition and only looking to make a profit.

Here's the trailer:

Perhaps this will be the start of a food renaissance, but that seems overly optimistic. At the least those who care enough about what they stuff in their pie holes will come out the wiser and live better lives for it.

As for today, my brother and I did the CFO wod with a slight modification. Instead of cartwheels we did burpees.

3 rounds for time
30 Walking lunges
20 DB Thrusters 35lbs
10 Burpees

My legs sure felt it today after the front squats from yesterday. Also I can;t wait to see what the wods will be for the games this weekend. Once again good luck everyone!

Monday, July 6, 2009

Out of the woods

Just got back from a weekend of deep woods activity. I chop a lot of wood, moved some heavy things, and even came up with a workout one day. I meant to tape it but it just kind of happened.

July 3rd
Cabin Wod
Swim-10 strokes out and then back (one stroke included both left and right arms)
run up the hill to the wood pile ~100m
Clean and throw a log there and back ~75 ft one way (log weighed between 50 and 75 lbs)
400 m run to the end of the driveway with a 25lb log on back
10 log clean and jerks with same log used for clean and throws
run down hill to lake
10 strokes out and then swim back

No time but lots of fun

July 6th
power cleans 75% BW (I used 125lbs ~78%)

July 7th
165 lb FS

Good luck to all those heading out to Cali for the games! You will represent CFO in the fullest!

Thursday, July 2, 2009

Was that a crossfit class?

Well, there were four of us today. It seems like people are crawling out of the woodwork for crossfit. My brother and his friend Mike did a scaled version of the CFFB wod substituting 225lb for the dead lift. They both finished around 22-23 minutes. Also John Steinbauer showed up and when given the option between a few workouts chose Elizabeth. He scaled with both the cleans-power cleans at 115- and the ring dips -some foot assist. This was his second wod of the summer so the fact that he finished and was pushing hard was good enough. I think his time was 20 something. All three of those boys started at the same time and I was there, stopwatch in hand, coaching (or trying to anyway) them through the wods. It was fun being on the giving and not receiving end of a workout but I got mine nevertheless. After they finished I also did Elizabeth rx'd.

135 lb cleans
ring dips


The cleans were tough and since I was using iron plates I couldn't drop anything. I'm not sure how much of a difference that made, but I think it would have been easier to clean and drop than to clean and lower the bar. Anyway it was a good workout and I was fairly happy with it. We've got a pretty committed group of people now doing crossfit which is exciting. I'm doing my best to lead by example with form integrity and working with them on their technique. I just hope I'm leading them down the right path. My back is still feeling the DL from the other day so tomorrow's rest day with be great. Northwoods crossfit workouts this weekend. Should be fun.

Wednesday, July 1, 2009

Add two to the tribe

Today I introduced two more people to crossfit, John and Natalie Steinbauer. John is a year younger than me and Natalie is four. With these two now doing crossfit that makes 7 people I have help convert over the past year (5 this summer alone). However I don't deserve all the credit since crossfit sells itself. Anyway today I had John and Natalie do a variation of my first wod at CFO.
4 rounds for time
400m run
5 pull ups
10 push ups
15 squats
They don't quite get the hard push yet, but it will come and they both seemed to have fun. I've been tying with some ideas on how to successfully incorporate runs in the wods up here. the weight room is on the second floor which means stairs whenever you want to run, plus if you go outside (preferable to treadmills) you might have to plow through some senior citizens (pesky more than anything). However, that may be what it comes down to. I'll be meeting with the Steinbauers again tomorrow along with my brother and am doing my best to properly train these people. I'm just glad I have such great advice and coaching down in Omaha.
With this many people doing crossfit up here i think Crossfit Northwoods might not be too far away. Also, I'm trying to schedule an Oly day at the high school some time in the next two weeks. That should be fun.

Anyway down to business.
7 rounds
10 1 legged squats
15 pull-ups
~18 minutes (forgot a stopwatch)

I would have done 10 rounds but John and Natalie had finished their wod.

After watching transformers today I was inspired to try a new type of workout. When the characters were running away from some decepticons I thought to myself, I wonder what I'd be able to do if some autonomic robotic creature were chasing me. Whenever someone is chased I think their mind reverts back to a primal setting and instinct outweighs thought. Actions are taken without hesitation and the body responds flawlessly. To test this I will have my brother chase me through the woods of our cabin this weekend maybe for 5 or 10 minutes and then I will chase him. A good old fashioned game of tag perhaps. We are also going to try to make a wod that combines swimming, chopping wood, and perhaps moving some logs. That should also be fun. What a great way to celebrate the Fourth.