As things get amped up for the 2013 CrossFit Games, I have been watching videos and reading articles daily as well as following all of my favorite "Pro" CrossFitters on Twitter. Recently Dan Bailey, an awesome athlete, fellow believer, and just an overall outstanding guy showed his funny side with a "promo" video for Broflex, stating he was ready for a run at the top spot in the CrossFit world - "Fittest Man in the World". In his video he states...he is ready:
Now, this may only be humorous to CrossFitters as it mocks one of the past time fads of fitness the "Bowflex", but it certainly made my two daughters crack up when they saw it. They especially enjoyed the "Quads!" section. I tweeted Dan and shared that my kids have really enjoyed mimicking his video and he asked for a video of them doing it...here it is:
So, as we enter Pool Season, Beach Season, and the CrossFit Games Finals, I hope you enjoy these two little bits of humor! Get out there and get after it!
Showing posts with label Crossfit. Show all posts
Showing posts with label Crossfit. Show all posts
6/24/13
5/2/13
DIY Dip/Pullup Weighted Belt
I have seen some other ideas on the interwebs for making your own dip/pullup weighted belt...here is my take on it:
Start with 3 feet of flexible PVC (I used 1 1/4" ID), 5-6 feet of chain, and a load-bearing carabiner style spring clip (the one I purchased was good up to 200 lbs. of weight).
All of these items can be purchased at Lowes, Home Depot or any other DIY type of store.
Then assemble like you see below. It's easy and anyone who passed Kindergarten should be able to "build" their own! :)
Start with 3 feet of flexible PVC (I used 1 1/4" ID), 5-6 feet of chain, and a load-bearing carabiner style spring clip (the one I purchased was good up to 200 lbs. of weight).
All of these items can be purchased at Lowes, Home Depot or any other DIY type of store.
Then assemble like you see below. It's easy and anyone who passed Kindergarten should be able to "build" their own! :)
4/10/13
My First CrossFit Open in Review
Alas, my first Crossfit Open is over... I had a really good time competing and cheering on my friends as well. My region, arguably the toughest in the Games, the Central East had roughly 5,000 competitors for the men. I finished in 1,384th place. This was a learning year for me and learn is what I did. Here is what I learned from competing this year:
1. I don't know what to do on Wednesday nights now. For the last 5 weeks my daughter Gracie and I would race home from her guitar lessons to catch the Open Workout announcement and demo by two "Pro" CrossFit athletes.
2. Exploit my weaknesses...don't run from them. One glaring weakness was my double unders...as in, I couldn't do them! I would always substitute single unders (x3) whenever DUs showed up in a workout. My logic was that I could maintain the intensity in my workout instead of fighting through 1 or 2 double unders at a time. Sound in theory, but in The Games there are no substitutions allowed.
3. Have some sort of plan...anything...before going into a workout. I found during the last workout (13.5), which was only a 4 minute AMRAP, that even on a sprint you need a plan. I did the first set of 100 lb. thrusters and chest to bar pullups straight and then was blown for the second round. Had I broken up at least the chest to bar pullups I would've made it further into the rep count.
4. There is much value in having a group of people working out with you and/or cheering you on. The hype and camaraderie goes a long way to improving your results.
Moving forward I will apply what I have learned, continue to stay focused on eating healthy and push to increase my intensity and strength gains on a weekly basis to prepare myself for next year. In the meantime, it will be a blast to watch those who will continue on to Regionals and then finally The CrossFit Games as they push themselves to their limits in amazing feats of strength, speed and agility!
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1. I don't know what to do on Wednesday nights now. For the last 5 weeks my daughter Gracie and I would race home from her guitar lessons to catch the Open Workout announcement and demo by two "Pro" CrossFit athletes.
2. Exploit my weaknesses...don't run from them. One glaring weakness was my double unders...as in, I couldn't do them! I would always substitute single unders (x3) whenever DUs showed up in a workout. My logic was that I could maintain the intensity in my workout instead of fighting through 1 or 2 double unders at a time. Sound in theory, but in The Games there are no substitutions allowed.
3. Have some sort of plan...anything...before going into a workout. I found during the last workout (13.5), which was only a 4 minute AMRAP, that even on a sprint you need a plan. I did the first set of 100 lb. thrusters and chest to bar pullups straight and then was blown for the second round. Had I broken up at least the chest to bar pullups I would've made it further into the rep count.
4. There is much value in having a group of people working out with you and/or cheering you on. The hype and camaraderie goes a long way to improving your results.
Moving forward I will apply what I have learned, continue to stay focused on eating healthy and push to increase my intensity and strength gains on a weekly basis to prepare myself for next year. In the meantime, it will be a blast to watch those who will continue on to Regionals and then finally The CrossFit Games as they push themselves to their limits in amazing feats of strength, speed and agility!
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3/14/13
12/1/12
CrossFit Games 2013!
I will be competing in the CrossFit Games Open for 2013. Today the schedule was released and they have started dropping some teasers...
http://games.crossfit.com/article/welcome-2013-season
I've been training very hard since last year's games and my decision to get serious...I am really looking forward to this...not because I feel I'll be uber competitive, but because it'll be great to put my training to the test while competing with other CrossFitters from the area!
http://games.crossfit.com/article/welcome-2013-season
I've been training very hard since last year's games and my decision to get serious...I am really looking forward to this...not because I feel I'll be uber competitive, but because it'll be great to put my training to the test while competing with other CrossFitters from the area!
11/13/12
Amazing Grace! Barbells for Boobs
I've joined a Barbells for Boobs fundraiser at Crossfit 440 in Mentor, Ohio on December 1st. Please, take some time to check out my page and contribute to this great cause!
https://support.barbellsforboobs.org/individual-fundraising/joshhershberger/
Thanks!
https://support.barbellsforboobs.org/individual-fundraising/joshhershberger/
Thanks!
9/27/12
Fat? Get rid of it!
It has been 20 days since my last confessi blog post. I've missed you all. What propelled me back into my writer hat? Fat.
Huh?
People want to lose it. It makes people uncomfortable in their own skin. It makes people ashamed of how they look. It makes people slower. It makes people less agile, mobile, flexible...
So, why are so many fighting it...or at least saying they WANT to fight it? An even better question, why are so many failing in their struggle against it?
The answer is not easy...or is it?
I checked out several claims to the fattest/most obese countries in the world...and this is a problem in many countries. America, God bless us, is right up there on all the lists.
The problem that I see really comes down to people wanting a quick fix. Guess what? You didn't get fat overnight, and you're certainly not going to lose it any quicker than you gained it. There is no miracle "cure", no FAD shake or diet that will miraculously melt the weight off, no one certain exercise or gimmick piece of equipment to make you skinny. It's going to take hard work and discipline.
Discipline is the key ingredient.
It is the most valuable part of any diet or workout. Discipline.
Discipline to eat healthy. Discipline to control portions. Discipline to workout. Discipline to stay consistent in your workout. Discipline to push yourself beyond your limits. Discipline to stick to your plan. Discipline to do all this.....even when those around you are not.
Now before I start getting an inbox full of hate mail telling me that I don't understand, or that it's not as "easy" for some people as it is for others, or that it's genetics and can't be helped...I want you to visit two people (via the interwebs). One man, one woman who have chosen to fight genetics and being content with being overweight and are winning. Both are chronicling their journeys on a blog to promote changing your lifestyle, because that's what this is all about. If you want to change it cannot be short term. You can't go on a diet for 6 weeks, lose 20 pounds, and then go back to the way you used to eat. You can't do a 90-day challenge and then return to your former way of life. You must make a permanent decision to change from here on out. Check out Fat Boy Crossfit and the ongoing story of Holly, who is on the road to losing 300 pounds!
Huh?
People want to lose it. It makes people uncomfortable in their own skin. It makes people ashamed of how they look. It makes people slower. It makes people less agile, mobile, flexible...
So, why are so many fighting it...or at least saying they WANT to fight it? An even better question, why are so many failing in their struggle against it?
The answer is not easy...or is it?
I checked out several claims to the fattest/most obese countries in the world...and this is a problem in many countries. America, God bless us, is right up there on all the lists.
The problem that I see really comes down to people wanting a quick fix. Guess what? You didn't get fat overnight, and you're certainly not going to lose it any quicker than you gained it. There is no miracle "cure", no FAD shake or diet that will miraculously melt the weight off, no one certain exercise or gimmick piece of equipment to make you skinny. It's going to take hard work and discipline.
Discipline is the key ingredient.
It is the most valuable part of any diet or workout. Discipline.
Discipline to eat healthy. Discipline to control portions. Discipline to workout. Discipline to stay consistent in your workout. Discipline to push yourself beyond your limits. Discipline to stick to your plan. Discipline to do all this.....even when those around you are not.
Now before I start getting an inbox full of hate mail telling me that I don't understand, or that it's not as "easy" for some people as it is for others, or that it's genetics and can't be helped...I want you to visit two people (via the interwebs). One man, one woman who have chosen to fight genetics and being content with being overweight and are winning. Both are chronicling their journeys on a blog to promote changing your lifestyle, because that's what this is all about. If you want to change it cannot be short term. You can't go on a diet for 6 weeks, lose 20 pounds, and then go back to the way you used to eat. You can't do a 90-day challenge and then return to your former way of life. You must make a permanent decision to change from here on out. Check out Fat Boy Crossfit and the ongoing story of Holly, who is on the road to losing 300 pounds!
9/7/12
2 workouts to try
Back to back awesome workouts!!!
Yesterday, we did:
Strength-
Back Squat 5, 5, 4, 4, 3
(My weights were 165, 175, 185, 205, 225)
Metcon-
In 9 minutes:
Row 500m then
AMRAP of
3 TALL box jumps (go up one size from what you normally use, but no higher than waist-high)
6 burpees
10 situps
I scored - 7 +3 burpees
-------------------------------------------------------------------------------------------
Today, we did:
Strength-
Hang Power Clean @ 90% x 3 reps
EMOM for 5 minutes
(I used 165 lbs.)
Metcon-
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swing (55)
Box Jump (24")
Pushups
Situps
I scored a time of: 7:40
Both of these were very taxing and also very fun! The short workouts are the ones to fear.....these will always be the most intense!
Yesterday, we did:
Strength-
Back Squat 5, 5, 4, 4, 3
(My weights were 165, 175, 185, 205, 225)
Metcon-
In 9 minutes:
Row 500m then
AMRAP of
3 TALL box jumps (go up one size from what you normally use, but no higher than waist-high)
6 burpees
10 situps
I scored - 7 +3 burpees
-------------------------------------------------------------------------------------------
Today, we did:
Strength-
Hang Power Clean @ 90% x 3 reps
EMOM for 5 minutes
(I used 165 lbs.)
Metcon-
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swing (55)
Box Jump (24")
Pushups
Situps
I scored a time of: 7:40
Both of these were very taxing and also very fun! The short workouts are the ones to fear.....these will always be the most intense!
9/4/12
Speaking of Chuck
Speaking of Chuck Norris...
Jeff and I did a killer workout this morning that was dreamed up by a friend of mine several years ago...and I would suggest it to anyone who enjoys doing Crossfit or metcon workouts.
It's called - "Chuck Norris"
3 rounds for time of:
5 Handstand Pushups
10 Ring Dips
15 Strict Pullups
20 Pushups
25 Hip Extensions
30 Situps
35 Air Squats
If you push yourself, you should be feeling this one at the end...or at least feeling like you're gonna puke.
If you want a score to beat, my time was 17:43 this morning as Rx'd.
Jeff and I did a killer workout this morning that was dreamed up by a friend of mine several years ago...and I would suggest it to anyone who enjoys doing Crossfit or metcon workouts.
It's called - "Chuck Norris"
3 rounds for time of:
5 Handstand Pushups
10 Ring Dips
15 Strict Pullups
20 Pushups
25 Hip Extensions
30 Situps
35 Air Squats
If you push yourself, you should be feeling this one at the end...or at least feeling like you're gonna puke.
If you want a score to beat, my time was 17:43 this morning as Rx'd.
8/28/12
Contagious!
A friend of mine just joined John and I at the Lake County YMCA to do Crossfit workouts with us this week. He has been active and in-shape for many years, but has never done anything like Crossfit before. That being said, as the three of us finished our workout this morning, apparently we caught the attention of a couple other people. On our way out we were stopped by two guys in their mid-twenties who wanted to know if we were doing Crossfit! They were very interested and are going to come do a workout with us this Thursday. They both said they were tired of doing the same boring stuff in the gym and wanted to do something that was functional, purposeful and "not boring". The fever is catching and people are starting to notice a difference between Crossfitters and everyone else all over the world. If you still don't know what Crossfit is, follow this link and find out.
The reason I do Crossfit is to get stronger, faster, and more agile and set that precedent for my family. So far, I have seen stellar results. Crossfit, combined with a healthy lifestyle (healthy diet and proper amounts of sleep/rest) will transform your life, and that is a guarantee you can take to the bank.
Today's workout was:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Cleans (135/95)
Push Press (135/95)
Run 200m
(Got this one from the Crossfit 440 website, which is a local Crossfit box in Mentor, OH)
I did the power cleans and push press at 115 after going to almost failure the first round with 135.
And finally a shout out to my boys Henry and Ronnie for getting their Crossfit Level 1 certs this past weekend! Way to go fellas!
The reason I do Crossfit is to get stronger, faster, and more agile and set that precedent for my family. So far, I have seen stellar results. Crossfit, combined with a healthy lifestyle (healthy diet and proper amounts of sleep/rest) will transform your life, and that is a guarantee you can take to the bank.
Today's workout was:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Cleans (135/95)
Push Press (135/95)
Run 200m
(Got this one from the Crossfit 440 website, which is a local Crossfit box in Mentor, OH)
I did the power cleans and push press at 115 after going to almost failure the first round with 135.
And finally a shout out to my boys Henry and Ronnie for getting their Crossfit Level 1 certs this past weekend! Way to go fellas!
8/25/12
EMOMs, the new thing
Until I watched a video on Froning and Bailey and how they were training...I had never heard of this style of training. What is an EMOM? EMOM is an acronym for Every Minute On the Minute. So, at the start of each minute you complete whatever the EMOM workout is and you continue this for the prescribed amount of minutes. For example, this morning my workout consisted of the following:
20 minute EMOM
3 Power Cleans (135 lbs)
5 Toes-to-Bar
So, as my timer beeped the top of the minute I did the power cleans and toes-to-bar and then you "rest" until the timer beeps the top of the next minute and do it all over again...20 times.
I usually use this design for my strength workout (before my metcon). For example, I'll do EMOM 7 minutes of 5 Back Squats at 80% max....or..... EMOM 10 minutes of body weight bench press by 3.....or..... EMOM 8 minutes of 135 lb Hang Power Cleans x 5 reps.
I have really enjoyed this new twist to my morning workouts and I think you might to! Try it out!
20 minute EMOM
3 Power Cleans (135 lbs)
5 Toes-to-Bar
So, as my timer beeped the top of the minute I did the power cleans and toes-to-bar and then you "rest" until the timer beeps the top of the next minute and do it all over again...20 times.
I usually use this design for my strength workout (before my metcon). For example, I'll do EMOM 7 minutes of 5 Back Squats at 80% max....or..... EMOM 10 minutes of body weight bench press by 3.....or..... EMOM 8 minutes of 135 lb Hang Power Cleans x 5 reps.
I have really enjoyed this new twist to my morning workouts and I think you might to! Try it out!
8/22/12
Will Speal be back? Hope so!
Chris Spealler the only athlete to appear in all six Crossfit Games to date had announced that he would be hanging it up after the 2012 games. Now, his wife is leading the cheering squad asking for his return in 2013. I'm with ya Sarah, we want to see Speal back next year!
2 different viewpoints on Crossfit
I got both of these through the Crossfit Journal...
First, earlier this year, Lynne Knapman writes that Crossfit is for everyone.
Then, just recently, Craig Nelson writes that Crossfit is NOT for everyone.
I understand and agree, at least partially, with both articles. Crossfit in and of itself CAN be for everyone. All exercises CAN be scaled to accomodate everyone...even children. However, the "Crossfit lifestyle" is NOT for everyone. Nelson describes the WOD's or "workout of the day" that we do causing DIS/GFB (which naturally stands for "drenched in sweat/gasping for breath"). I am one of the "sickos" that doesn't feel I've had a great workout unless I reach DIS/GFB...and many times feel on the brink of puking. It wasn't until recently that I upped my game and started to adopt the whole philosophy of healthy living. I've been doing Crossfit for 5 years now, but not always at the intensity that I am now, nor had I ever really paid much attention to what I was ingesting. Back in the beginning of May of this year, my wife and I made a conscious effort to eat healthy and set the precedent of a healthy lifestyle for our children. I have seen amazing results including leaning out, many PR's and just feeling better overall since this life change. And the most positive thing is that our children will grow up in this kind of culture instead of HAVING to make a lifestyle change in their early 30's as I did.
First, earlier this year, Lynne Knapman writes that Crossfit is for everyone.
Then, just recently, Craig Nelson writes that Crossfit is NOT for everyone.
I understand and agree, at least partially, with both articles. Crossfit in and of itself CAN be for everyone. All exercises CAN be scaled to accomodate everyone...even children. However, the "Crossfit lifestyle" is NOT for everyone. Nelson describes the WOD's or "workout of the day" that we do causing DIS/GFB (which naturally stands for "drenched in sweat/gasping for breath"). I am one of the "sickos" that doesn't feel I've had a great workout unless I reach DIS/GFB...and many times feel on the brink of puking. It wasn't until recently that I upped my game and started to adopt the whole philosophy of healthy living. I've been doing Crossfit for 5 years now, but not always at the intensity that I am now, nor had I ever really paid much attention to what I was ingesting. Back in the beginning of May of this year, my wife and I made a conscious effort to eat healthy and set the precedent of a healthy lifestyle for our children. I have seen amazing results including leaning out, many PR's and just feeling better overall since this life change. And the most positive thing is that our children will grow up in this kind of culture instead of HAVING to make a lifestyle change in their early 30's as I did.
8/13/12
Great (but long) Workout!
On Saturday morning, I had an awesome workout. After limbering up and doing my warmup I headed into what proved to be a very tough (and long) workout.
The workout was:
4 rounds of -
Run 800m
40 pullups
70 pushups
This took me 53:57 to complete, which was a horrible time, but I can only improve from there. Needless to say - I was "Crossfit sore" this morning yet, but lessened that a little by my workout this morning, which for the life of me I can't remember where I found- so sorry, but I can't give the credit our for this one.
*EMOM for 8 minutes
135 lbs.
1 - power clean
3 - front squat
3 - push press
(without putting the bar down)
5 minute rest
For time:
Run 800m
then...
3 rounds of 15 KB swings (55 lbs.) and 15 (20 lb.) dumbbell thrusters.
My time: 10:13
(*EMOM = every minute on the minute)
The workout was:
4 rounds of -
Run 800m
40 pullups
70 pushups
This took me 53:57 to complete, which was a horrible time, but I can only improve from there. Needless to say - I was "Crossfit sore" this morning yet, but lessened that a little by my workout this morning, which for the life of me I can't remember where I found- so sorry, but I can't give the credit our for this one.
*EMOM for 8 minutes
135 lbs.
1 - power clean
3 - front squat
3 - push press
(without putting the bar down)
5 minute rest
For time:
Run 800m
then...
3 rounds of 15 KB swings (55 lbs.) and 15 (20 lb.) dumbbell thrusters.
My time: 10:13
(*EMOM = every minute on the minute)
7/17/12
Crossfit games? So what?
Josh, you've been going on and on about some kind of "Crossfit Games" or whatever. What are you talking about? And what's the big deal? Well, I'll tell you what the big deal is....errr, ummmm, I'll let someone else tell you what the big deal is! In the article below you'll see just how far Crossfit and the Crossfit Games have come. From starting at a place called "The Ranch" back in 2007 with only about 200 total people in attendance (yes, that is including athletes!), to the Home Depot Center in Carson, CA with over 10,000 people in attendance, men's, women's, team and master's competitions, and a corporate sponsorship by Reebok in 2012. It's come a long way! Check it out!
The Evolution of the Crossfit Games
Also, just a little shout-out to my "region" which boasted the men's winner this year (and last) as well as 4 other men in the top 10! That's half of the top 10 from one region! The women were represented on the podium by Julie Foucher who came in 2nd! Yeah, the Central East ROCKS!!!
And another shout-out to Mentor's Scott Panchik for coming in 4th in his first year!
The Evolution of the Crossfit Games
Also, just a little shout-out to my "region" which boasted the men's winner this year (and last) as well as 4 other men in the top 10! That's half of the top 10 from one region! The women were represented on the podium by Julie Foucher who came in 2nd! Yeah, the Central East ROCKS!!!
And another shout-out to Mentor's Scott Panchik for coming in 4th in his first year!
7/11/12
Results!
I got a new PR this morning! On June 8th I did a workout for the first time. It was a scaled version of the Crossfit Amanda workout. I used 95 lbs. and completed the workout in 9:55.
This morning, I bumped the weight up to 105 lbs. and completed the same workout in 8:03! That's almost a 2 minute PR with 10 lbs. more weight! Holla! Super happy with this one as I have been concentrating on increasing my Snatch abilities with vigor!
On that note, the 2012 Crossfit Games begin today with some insane changes! For the last 5 years the games have been a Friday, Saturday, Sunday thing. Well, in keeping with shaking things up (last year they added a swim), this year they announced at the competitors meeting on Monday night that there would be a couple of new events.......on Wednesday! That's right, they will be starting today with a crazy triathlon, followed by a military obstacle course, and then finishing up with standing broad jump.
At lunch, I ran with 3 buddies from work, and we did a 40 minute trail run out at Big Creek Park and on part of the Buckeye Trail.
For lunch I have some leftovers from last night, which was a homemade black bean salsa comprised of: black beans (obviously), black eyed peas, corn, green peppers, tomatoes, and onions. I am of course, eating them with some corn chips! :)
Eat Right, Train Hard, and Never Give Up!!!
P.S. Here's my sweat angel from yesterday's workout:
This morning, I bumped the weight up to 105 lbs. and completed the same workout in 8:03! That's almost a 2 minute PR with 10 lbs. more weight! Holla! Super happy with this one as I have been concentrating on increasing my Snatch abilities with vigor!
On that note, the 2012 Crossfit Games begin today with some insane changes! For the last 5 years the games have been a Friday, Saturday, Sunday thing. Well, in keeping with shaking things up (last year they added a swim), this year they announced at the competitors meeting on Monday night that there would be a couple of new events.......on Wednesday! That's right, they will be starting today with a crazy triathlon, followed by a military obstacle course, and then finishing up with standing broad jump.
At lunch, I ran with 3 buddies from work, and we did a 40 minute trail run out at Big Creek Park and on part of the Buckeye Trail.
For lunch I have some leftovers from last night, which was a homemade black bean salsa comprised of: black beans (obviously), black eyed peas, corn, green peppers, tomatoes, and onions. I am of course, eating them with some corn chips! :)
Eat Right, Train Hard, and Never Give Up!!!
P.S. Here's my sweat angel from yesterday's workout:
7/7/12
Grace did this to me!
No, not my daughter...
At lunch on Thursday I did the Grace workout from www.Crossfit.com.
In all actuality, I did a partner workout with my buddy Dan. We did power clean and jerk at 135 lbs. for 30 reps for time. (This is a significant mod to the listed version of Grace but we were short on time and knew we could go faster if we did Power Cleans versus Squat Cleans.)
How do you do a "partner workout" with Grace? We simply alternated every rep. We both still did 30 reps each. Our time was 9:50.
"Sooooooooo, Josh, how'd you get that bruise from Grace?" I have a bad habit of "bumping" my quad as I return the barbell to the ground for my next rep. Now I have never bruised this bad before so I'm not sure why it was so bad this time, but I will be making a conscious effort to not let the bar hit my leg.....or atleast not as hard.
Get out there and get after it!
Eat Right. Train Hard. Never Give Up.
At lunch on Thursday I did the Grace workout from www.Crossfit.com.
In all actuality, I did a partner workout with my buddy Dan. We did power clean and jerk at 135 lbs. for 30 reps for time. (This is a significant mod to the listed version of Grace but we were short on time and knew we could go faster if we did Power Cleans versus Squat Cleans.)
How do you do a "partner workout" with Grace? We simply alternated every rep. We both still did 30 reps each. Our time was 9:50.
"Sooooooooo, Josh, how'd you get that bruise from Grace?" I have a bad habit of "bumping" my quad as I return the barbell to the ground for my next rep. Now I have never bruised this bad before so I'm not sure why it was so bad this time, but I will be making a conscious effort to not let the bar hit my leg.....or atleast not as hard.
Get out there and get after it!
Eat Right. Train Hard. Never Give Up.
7/2/12
Who needs Atlas Stones?
My parents had about 6 or 7 trees come down in a wind/thunder storm last Friday. On Sunday my family and my sister's family went down to help with the clean up.
Here's just a couple of pics of the damage and the cleanup:
And, as the title of this post suggests, Who Needs Atlas Stones? A lift by me and then one by my Pops! :)
What a goofball!
On Saturday, I did Cleans for 7x3. My weights were 135, 135, 135, 145, 155, 175, 185 (*PR*)
For MetCon, I did a real fun one. Run 1 mile, stopping every minute to do 10 air squats, 10 pushups, & 10 situps. My time was 12:58.
This Monday morning I worked on the rings with John a little then started learning the Butterfly Kip per Jeremy Kinnick. For our workout we did the Minute Pullup Ladder. This is 1 pullup the first mintue, 2 the second, 3 the third, etc... until you can't do any more! I got 16, not a PR, but I'll take it after all the hard work we did helping out Mom and Pops yesterday!
Here's just a couple of pics of the damage and the cleanup:
And, as the title of this post suggests, Who Needs Atlas Stones? A lift by me and then one by my Pops! :)
On Saturday, I did Cleans for 7x3. My weights were 135, 135, 135, 145, 155, 175, 185 (*PR*)
For MetCon, I did a real fun one. Run 1 mile, stopping every minute to do 10 air squats, 10 pushups, & 10 situps. My time was 12:58.
This Monday morning I worked on the rings with John a little then started learning the Butterfly Kip per Jeremy Kinnick. For our workout we did the Minute Pullup Ladder. This is 1 pullup the first mintue, 2 the second, 3 the third, etc... until you can't do any more! I got 16, not a PR, but I'll take it after all the hard work we did helping out Mom and Pops yesterday!
6/28/12
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!
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!
6/26/12
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!
Eat Right. Train Hard. Never Give Up!
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