Tough one

I think I would rather do Death By Squats than what I did this morning...

The workout was 5 rounds for time of:

75 lb. push press x 75 reps (yeah, you read that correctly, it is not a typo)
50 double unders (for which I substituted tuck jumps)

My time was a whopping 34:32 and to top it all off, I chached out and cut it short by a round!

In the very near future, I plan to order a jump rope from Again Faster.  I'm looking at this one.

Until, next time...

Eat Right. Train Hard. Never Give Up!


Pullups with torn hands - a how to...

This is a follow-up to my post the other day about hand/callous tears and how to prevent them by trimming your callouses.  Sometimes, as was the case for Henry, you will still tear whether it was just a hand-tearing type of day or you waited to long to perform maintenance on your callouses.  In this instance, you don't have to wait 2-4 days for your hands to heal before you can get back on the pullup bar.  I found the video below which describes how to make the type of hand protecting tape wraps that you will see some/many of the Crossfitters using in the Games in a few weeks.

Eat Right. Train Hard. Never Give Up!


Between yesterday and today I've had two sick, nasty workouts!  Yesterday's WOD was as follows:
Row 500m, Body Weight Bench Press - 30 reps
Row 1000m, BW Bench - 20 reps
Row 2000m, BW Bench - 10 reps

This was a very difficult workout and took me 42:57 to complete.  One of the longest Crossfit workouts I've ever done.
For strength training this morning I did 165 lb. power cleans x 3 on the minute for 7 minutes.

Today's conditioning WOD was an AMRAP 20 minutes:
5 - Chest to Bar Pullups
5 - Ring Dips
15 - Squats
My round count was 14 + pullups

And, I finished up with 100 lb. weighted situps x 10 reps.

At lunch today I will be doing a track workout with Jeff.  5 rounds of 200m run/sprint, 10 squats, 10 pushups.

Breakfast today was 4 hard-boiled eggs, Dannon Greek Yogurt, and a cup of Sheetz coffee (mmmmmmm).  Break time (about 2 1/2 hours later) I'm eating a cup of whole grain old fashioned oatmeal and a banana.

As Bob Harper always says, make sure you get your protein at every meal!

Eat Right. Train Hard. Never Give Up!!!!!


Trim or Tear?

Congrats Henry!  You made the blog!  Henry provides a fine example below of why we Crossfitters MUST trim callouses.  Some people (including my wife) may find this practice gross.  What?  I'm just trimming off dead skin!  Hey, I'd rather deal with the so-called "grossness" of trimming off excess callous material than this:

Soooooooo, how do you avoid this painful self torture?  Trim your callouses.  How do we do that?  One of the best articles I've seen on this is from Beast Skills.  Here is a link to the article.

I personally, soak my hands in water (or just leave them under a warm running faucet for a minute or two) and trim them very, very carefully with a razor knife.  I use an Exacto knife with a scalpel type blade.  Again, I urge you to be very careful if you use a razor!  Slicing your palms open is not going to improve your grip any more than tearing a callous off will.

Eat Right. Train Hard.  Never Give Up!


Sunday Morning MetCon

I got up this morning (yes on my day off) at 5:15, stretched and went outside for my workout.

Today's workout was of the MetCon variety.  It was 5 rounds for time of: 7 Handstand Pushups (HSPU's) and 400 meter (1/4 mile) run.  My time was: 12:45.   I know, I know, "What is MetCon, Josh?"

Here's a couple of answers from the Crossfit Forum:

Eugene R. Allen (Affiliate) says: The meta part of the word is for metabolic and that has to do with your energy systems. You have certainly heard and used the word metabolism and have a sense for slow and fast metabolisms. Some people walk by a bakery and gain two pounds and others shove everything they can get their hands on down their pie hole and never gain a pound. Metabolic - energy systems.

The con is easy, that's just conditioning and the contraction metcon is shorthand for the CrossFit methodology for improvement of the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity. The program does wonders for much more than just your CV/CR systems but were just discussing metcon here.

Short energy systems course:

Creatine Phosphate or Phosphogen up to about 10 seconds of pedal to the metal, all out exertion. One rep max sort of thing.

At the other end of the spectrum is the Aerobic system which (assuming you are not working out as you read this) you are using right now. You can be in this energy system for the rest of your life. In an exercise sense it is at an effort level you can sustain for about 90 minutes before you exhaust your glycogen supply and have to refuel. How hard you can go is influenced directly by training and there are many endurance athletes who can do 5:30 miles and still be aerobic. I hate those people. The term LSD (Long Slow Distance) is the typical protocol for aerobic work where you are working at a low output for a long period of time.

The CrossFit arena is the Glycolytic energy system where you hammer your way to and through your lactate threshold at an effort level sustainable for only 2 minutes or so. The CF protocol has you change the demand on the failing musculature after some number of reps or time by moving to a new exercise while the CV/CR system is still being taxed. This allows for metabolic conditioning at a far more intense level than you could ever hope to achieve through a single mode of exercise because of the predictable onset of muscle failure at high levels of exertion.

If you go to the FAQ's and look up the notes from the CrossFit seminars the subject of energy systems is covered in far greater detail and ought to answer your question better than I did here.

Barry Cooper says: What Eugene said, plus a somewhat shorter (and less informational) answer: The metcons are the ones where you want to puke, and lay around for a while on the floor afterwards. 

Kevin Burns says: Metcon doesn't have a strict definition. Its about intensity. Intensity is about power output over time. You might consider checking out the CFit Journal #31: Fooling Around With Fran. Fran has got to be one of the most painful metcon workouts because of the power output. It requires many of the things I mention below, not to mention stability and balance.

If i had to define metcon i would do it like this

1. High Heart Rate
2. Simultaneous Use of Many Muscles
3. Continuous Movement
4. Short to Medium Time (5-30 min)

and the best way to tell if your doing a metcon workout.....


Yeah, you’ll know it alright!  Usually when I’ve completed a good MetCon workout I can leave a “sweat angel” on the ground where I was laying whilst my lungs were heaving and I was trying to do that thing called breathing!

Eat Right.  Train Hard.  Never Give Up!!!


Today's WOD

Today's Workout of the Day was Angie.  Angie consists of:

100 pullups
100 pushups
100 situps
100 squats

My time this morning was: 20:48, which is a new PR for me!

We will be doing some kind of workout at the track in Chardon at lunch.  Probably a one mile run for time - stopping every minute and doing either 10 pushups or 30 walking lunges.

In the meantime:
Eat Right, Train Hard and Never Give Up!


Burn Blisters! Ouch!

Yesterday at afternoon break time, Dan got these babies doing the workout we did at lunch.
At 2:30 break the pavement was so HOT that he actually got burns on the heals of his hands while doing pushups!!!

On a positive note for Dan......he beat my time by 1 second!!!


Body Blasters, NENP's, and Bumpers!!!

This morning we did a new workout as follows:

21 - 15 - 9
Body Blaster Burpees (Burpee-jump to bar-do pullup-stay on bar and do toes-to-bar)
55 lb. Sumo Deadlift Hi-pull
Wall Ball Situps
Run 200m between rounds

My time: 14:03

At lunch I did an NENP workout.....specifically #84, which is 10 rounds for time of 50m run and 10 pushups.  My time was 4:55.

Also, these just in!!!!
 We ordered some new bumpers from Rogue Fitness for use at the shop on breaks and lunches!!!

2 each of 10's, 15's, and 25's.

We're pretty excited about this!


Kinnick's Butterfly Kip Tutorial

This is the next thing I need to learn.  Butterfly kipping pullups.  I've definitely got strict and gymnastics kipping down...but this will take my pullups to the next level.  In the video below Jeremy Kinnick teaches the butterfly kip in a little bit different style than I've seen it taught before.  What does Jeremy know?  Well, he'll be competing next month in the Crossfit Games Finals.



I've been getting a lot of questions about what I'm doing to get the results I've been getting.  So, to spell it out plain and simple:

1.  Eat right.  By "right" I mean healthy.  Whatever this means to you whether it be zone, paleo, vegetarian, vegan, etc... be strict.  Stick to your plan.  Eventually it will become a lifestyle and it won't take so much to maintain.  Oh, and by the way, I am by no means saying that you can never "cheat".  In fact, it is important to treat yourself about once a week or so to an indulgence.  If nothing else, it gives you something to look forward to.

2.  Train hard.  Give 110%! (Whatever that means.)  Seriously though, give it your all - run hard, push yourself with the weights, get that extra rep.  You won't get any further and start seeing PR's until you push yourself beyond your limits.

3.  Never give up.  This goes right along with train hard...  Push through the soreness - it will go away.  You can complete that workout.  PR's and good times start in your head.  You have to believe you can do it before you actually do.

This morning's WOD (workout of the day) for me was 3 rounds of:  8 rope pullups x 5 sets and 185 lb. back squat by 25 reps.  This was an extremely draining workout and my body starting telling me that two rounds would be enough about halfway through the first round.  This is where you gotta dig down deep and find that extra energy and finish your workout.  By the way, that extra energy is almost always found in eating right!!!




Mentor's Panchik Representing!!

Mentor's own Scott Panchik will be representing his local Crossfit box at The Games this year!  The News Herald did an article on him this morning.  Read it here.

He placed fifth in the toughest of the Regional competitions, the Central East.  He was competing against two former champs, Froning and Holmberg, and Froning's training partner Dan Bailey.  This guy wants it, let's cheer him on Ohio!!!

WOD 6, working out at lunchtime, and camaraderie

Today's workout was a slightly modified version of WOD 6 from the 2012 Crossfit Regional Games:

3 rounds of 225 lb. deadlift x 7 and 7 muscle-ups


3 rounds of 21 (20 lb) dumbell thrusters and 21 toes-to-bar


100 ft. 100 lb. (each hand) dumbell carry
28 box jump burpees
100 ft. 100 lb. (each hand) dumbell carry
3 muscle-ups

Here you can see the event itself from the Central East Regional where Rich Froning set a new world record.

I scored a 28:48 this morning on the workout.....and I am very happy with my time.

At lunch I did for time: 100 jumping jacks, 75 air squats, 50 pushups, and 25 burpees.  Three of my coworkers and fellow Crossfitters did it with me.  My time was 5:58.  If you don't have a workout partner(s).......get one!!! The camaraderie you get from working out with someone is of the utmost value....not to mention, you WILL go harder if you are going against someone else all the time!

Train hard.  Eat right.  Don't give up!


Today's Workout: Trail Run!

Trail Run at Tupelo Pond (Big Creek Park) in Chardon today at lunch!!!  Roughly 3.5 to 4 miles. 



Jeff threw me a curveball and asked if I wanted to do #7 on Dai's list of 92 NENP workouts.......before our 5K!  Ummmmm, yeah, of course!!!

I scored 3:13 on the body weight WOD and then ran a 29:30 5K.  First time in a long time my mile splits have been under 10 minutes.

Today's WOD(s)

This morning for power I did 5x5 Front Squat.  135, 155, 165, 175 & 185

My conditioning workout was 21-15-9 of L-sit Pullups and 25 lb. Weighted Back Extensions.  My time was 8:52 as Rx'd.

At lunch, I'll be running a hilly 5K in Chardon with my buddy Jeff.

Work hard, eat right, and don't give up!!!


Rob Orlando: It's about speed not form

Rob Orlando explains in a Crossfit Journal entry today that in Crossfit it's not all about perfect form.  Almost all Crossfit WOD's are timed so.......this is very applicable.

Losing control is the road to adaptation, Rob Orlando says.

In this video, the Hybrid Athletics owner has a Q&A with a group of nine Israeli CrossFitters who visited his box late last year. Among them is Moshiko “Mo” Sameach, known as an athlete with near-perfect form on every rep.

“If it’s flawless, it’s not fast enough,” Orlando tells him. “If the question is, ‘How do I get from a five-minute Fran to a three-minute Fran?’ … you don’t need to be much stronger. You need to be more willing to hurt.”

The change amounts to a mental one, not a physical one, Orlando explains. Good adaptation happens in intensity, he adds.

“You can’t do a two-and-a-half-minute Fran under control—it’s full speed,” Orlando says.

Click here for more information and a list of upcoming CrossFit Strongman Trainer Courses.

8min 16sec

Additional audio: CrossFit Radio Episode 202 by Justin Judkins, published Dec. 14, 2011.

View article...

Husbands - Listen Up!!!

I got this in an email from my wife today.  Here's some new ideas to try to keep the flame burning (or rekindle it) that started when you were dating her.

20 Ideas for Dating Your Wife

by Justin Buzzard

Men, you know your wife better than anyone else, and only you know how to best encourage and cultivate her as a woman of God. But sometimes it helps to build off other people's ideas in order to form your own. Here are 20 ideas that I hope will spark your thinking about how you can date your wife.

1. Attend a wedding. Sit in the back row and spend the whole time whispering memories from your own wedding.

2. Make a list of 10 things your wife loves to do. Each new time you take your wife on a date, do one of those 10 things as your date.

3. Take up a new hobby with your wife; do something new that you're both excited about.

4. Do the classic date: dinner and a show. Take your wife to din­ner and to a movie she wants to watch.

5.  Take a 12-month honeymoon with your wife. Relive your honeymoon by scheduling a 24-hour getaway for every month of this year. Each month go somewhere new with your wife.

6. Devote one hour each night for alone time with your wife. Talk about how your days went. Joke around with each other. Cultivate your friendship. Talk honestly about what's going on in your lives. Help each other. Encourage each other. Pray together.

7. Mark your wife's birthday, your wedding anniversary, and Mother's Day on your calendar every year and plan to make those days special.

8. Write a love note to your wife. Tell her all over again what she means to you.

9. Spend an evening stargazing with your wife and talking about dreams you have for the future.

10. Spend an evening reminiscing with your wife about all you've been through together and all God has done and redeemed in your life together.

11. Devote the next month to studying a book of the Bible with your wife. Take 20 minutes several nights a week to read, discuss, and pray through a shorter book such as Ephesians or Philippians.

12. Visit your roots. Visit where your wife grew up and where you grew up. Learn more about each other's backgrounds.

13. Hold your wife's hand often, in public and in private.

14. Tell your wife that you love her.

15. Tell your wife that Jesus loves her more than you do.

16. Set a weekly date night. Each week rotate going out and stay­ing in for your date night.

17. Cancel work for the day and do something special with your wife.

18. Take dancing lessons with your wife.

19. Cut something from your schedule and use that time to date your wife.

20. Vacation with your wife without your kids, without your work, and without your cell phone and computer.

Adapted by permission from Date Your Wife, by Justin Buzzard, ©2012, Crossway Books. Listen to Justin talk about the book today through Wednesday on FamilyLife Today®.

Snatch PR!

"Monday Morning Weigh-In" posts are now a thing of the past.  I weighed in this morning at 166 lbs.  I have held steady plus or minus about 2 pounds for the better part of the last 3 weeks.  Therefore, I don't feel it will be necessary to post on this anymore...not much to track when it has leveled out...

I went for a new PR on my Snatch this morning...I got a 20 lb. PR!  The last time I went for a PR was a couple of years ago when we were making a video for our gym - The Anvil.  In the video you can see me put up a 115 lb. snatch.  This morning I hit 135 lbs. twice.  I plan to work on this lift and hopefully put up another PR soon.

After doing the snatch, I did some running intervals for my conditioning workout this morning.  It was run 800m, rest 2 minutes for 3 rounds.  Total time: 14:56 (not including any rest time after final 800m run).  At lunchtime today I did a NENP workout from Dai Manuel.  I did #8 in 6:46, and then ran a mile at about my 5K pace as a cool-down in 9:33.


Getting Serious Update

I did the Crossfit workout Amanda this morning.  This is 9, 7, 5 reps of muscle-ups and 95 lb. snatch.  I completed the workout in 9:55.  (The Rx'd weight for men is supposed to be 135, but I'm not quite there yet...soon though!!!)  Next week for one of my power workouts I plan on doing 1 rep max of Snatch and I'm shooting for 135 lbs.  I'll keep you posted.

I saw this this morning on Crossfit.com from Tuesday's posting.  When you think it's too hard and you can't do any more...think about 13 year old Kate Foster.


Awesome Morning!

Well, my day has started out fantastic!  We worked on (and introduced to John) our snatch this morning before doing the Michael workout.  "Michael" consists of 3 rounds of 800m run, 50 back extensions, 50 situps.  Both of us scored a PR!  I knocked over 3 minutes off of my previous time with a 21:24!

People at our local YMCA are starting to ask questions/take notice.  While we were working on our snatch this morning a husband/wife duo came in and in their conversation with a couple of other guys asked, "Are these the guys that do Crossfit here?"  Then as we were leaving the lady behind the desk asked what we were training for.  I told her that we're training for life and to set a precedent for our children.


 This is an article (from the Crossfit Journal) and video about two of the men expected to place in this year's Crossfit Games which will take place next month.

Faith and Competition

By Dan Bailey and Rich Froning

As Rich Froning Jr. stepped out onto the competition floor at the 2011 Reebok CrossFit Games, many wondered what was written on his shoes. He says it was a line from scripture focused on the crucifixion of Christ.

“If I ever got tired and looked down at my shoe, I was kinda like, ya know, ‘This is nothing compared to what he went through for us,’” says the world’s fittest man.

Dan Bailey, who finished sixth at last year’s Games, says that during competition he thinks about what he’s grateful for.

“It’s not all about where you finish. It’s about the effort you give,” he explains. “You can easily put yourself in the position where, ‘Well, I’m not going to win, so why try?’ And that’s the complete wrong attitude to have … in anything in life. You have to do the best with what you have and do the best with what you’re given.”

Both men say God has given them gifts, and they understand that it’s not all about them.

“I figure this is my way to glorify him in all that I do,” Froning says.

Happy Birthday to Froyo!

(Sorry, the first edition of this post didn't show all of the info...)

Getting Serious Update

This morning I rowed 500m for time to set a baseline for myself.  My time was 1:44.  My protege rowed his in 1:42.  Kudos John!  We also did the Crossfit workout Elizabeth.

My score, as Rx'd, was 17:54.  This is my first time doing this one as prescribed.  In the past I've always done either Hang Power Cleans or just Power Cleans.  So this will be a new baseline time to beat!

Look for, hopefully later today, an awesome recipe for healthy stuffed shells!


Birthday Party with Guns!!!

My better half also sent me this article yesterday.  Which of course I think is awesome!!


Let me know what you think in the comments section below...I'm sure some of you have an opinion on this!

Vegetarians=Healthier? (and today's WOD score)

I got a link to this Fox News article yesterday from my lovely wife.  It talks about a study that was entitled "Is a vegetarian diet adequate?" and that took place in Australia.  They came to much the same conclusions that I have so far.  That if you eat the right kinds of foods and in the correct portions you will live a healthier life.

Quote from article: "Not everyone needs or wants to become vegetarian, but eating more plant-based meals is a good recipe for our own health and that of the planet," Stanton said.

Ummm......it sounds too simple to be true, but let me tell you, I've been putting up better numbers in my workouts and had more energy all around than any other time throughout my 5 years of Crossfitting.  Just this morning I PR'd* on the Crossfit WOD** Helen***.  I scored a 10:33 time, which is the first time I've ever broke below 11 minutes.  In fact, my previous PR on this workout was 13:50!!

*PR = personal record
**WOD = Workout of the Day
***Helen = 3 rounds for time of 400m run, 55 lb. dumbell swings x 21 reps, and 12 pullups.


Monday Morning Weigh-in

My post workout weight this morning was 166 lbs.  My workout itself was as follows...

For power this morning I did 5x5 Shoulder press.  I did all five sets at 115 lbs.

For conditioning, I did a new (to me) workout that goes as follows:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

My total rounds for the 5 cycles was 19...and I was blown after I was done.

Lunch today consists of (meatless) taco salad which includes: lettuce, black olives, yellow rice, corn, black beans, avocado, cheddar cheese, tofu-based fiesta sauce, salsa and corn chips.  And let me tell you, it's scrumptious!

Tomorrow I plan on doing max weighted pullups (probably 7x1) and the Crossfit Helen workout.


Recovery, Shmovery

So, why the five hour rule?  I believe that sleep, rest and recovery are important...but...but...

There's always a "but".

I have in the last month made several life changes.  One was the diet change that I told you about recently.  The other significant one is that I have upped the intensity of my workouts and overall workout plan.  Regarding the workout plan, I now will do both a power lift and a conditioning workout on most days.  During my workout I push myself harder as well as pushing my workout partner(s) harder (which is usually reciprocated without being asked).  Heck, even the guys in the weight room who think we're a couple of crazies even tell us to keep moving when they see us slowing down!

Sooooo.......why the five hour rule!?  It's simply this.  When I was a younger man (boy) I found that I could function almost indefinitely on a steady 5 hours of sleep per night schedule.  Of course, on the weekends (specifically Sundays) I usually get a little extra, which is not a bad thing.  I have found that when I've allowed myself to sleep/stay-in-bed for excessively longer ie. 10-12 hours-ish, I tend to feel very sluggish and never seem to really "get going" that particular day.

So, here's my advice:  Find what your optimum sleep amount is and then stick to it.  How do you determine this?  Most of us, adults that is, have a good idea what this magic number is...and it's different for everyone.  The magic number is the least amount of sleep you can get and still function at your full potential in your life, workouts, job, studies, etc...  I do strongly believe that more sleep is not necessarily better.  As I mentioned earlier, I often feel worse when getting an excessive amount of sleep.  So there is a point of diminishing returns.  In other words, you can have too much of a good thing!

That being said...sleep, rest and recovery are important.  I believe that an overall healthy and active lifestyle will help you recover faster than the "average" person.  For more on this topic and a very good read see what Greg Glassman says about recovery.

Who is this Greg Glassman guy you ask?  He's "only" the founder of Crossfit!

Eat right, get out and push yourself and get the right amount of sleep...this is, at the very least, a good place to start!

Broke my own rule

In the spirit of being hardcore (which sometimes loosely translates to "stupid"), I broke my own rule this morning.  My rule, set about 2 or 3 months ago by myself, for myself is this: If you don't get 5 hours of sleep, you don't workout (in the morning-before work).  In other words, getting up at 4 o'clock in the morning means I have to be in bed by 11PM.  Last night, I finished the car repair I was working on at/around 11PM, then came in, took a shower, and talked with the wifey for a little bit before finally going "lights out" at around midnight.  After yesterday, I felt I owed it to myself and my workout buddies to drag myself outta bed and hit it hard again this morning.  Today we did the Crossfit Murph workout.  Run 1 mile, 100 pullups, 200 pushups, 300 squats, Run 1 mile.  We usually break up the 100, 200, 300 into 20 sets of 5, 10, 15 which is allowable according to the Crossfit explanation of the workout.  Today however we chose to do it straight...in the rain...at 5 o'clock...yes, in the morning.  That'll wake you up!!

We had 5 guys show up this morning.  Three did it straight, one did the broken up version, and one (newer) guy did a reduced version.  Kudos to all of us.  We all finished.