Wednesday, December 28, 2011

Videos and burpees

     Hey everyone! I just wanted to give you a quick check in from the rambles. I hope you all have been keeping up with the burpee challenge. Only a few days remain on that bad boy, and I'll give you an accurate count of that down below. I'll try to post a new video every day, and at least put something down here. I think I found you quite a funny video, but you can be you can be the judge... and do burpees!

Next Generation Crossfit | Nerf War 2011 from Redeemed Productions on Vimeo.

3,2,1 GO!

December Burpee Challenge
28/31 Completed, 406 Burpees Total


Thursday, December 22, 2011


     Good morning guys and gals. Just a matter of days till X-mas. Just wanted to let you guys know that this will be my last post till after Christmas. It's about to get busy, as you can well imagine, and I don't want to fool myself or you folks that I can throw down some daily rambles. So I'll just stop stalling and get to it.

     Did you check out the video above? Well it's 54 year old George Hood holding the plank position for 1 hour 20 minutes and 5 seconds. Impressive much? I believe so! I mean talk about solid core strength. Seeing as how the first record was set at about 19 minutes, the moved to 32 minutes, then 36, and (prior to George's record) about 50 minutes. That means the record was broken by 30 minutes. So, how does someone get to this.

     It's reported that George spends about 7 hours training. 90 minutes are spent practicing the plank, then he finishes it off with a nice easy 200-400 pushups, about 2,000 sit-ups and crunches... oh and finish it up with about 4 hours on the bike. No one can say that George wasn't prepared for his record breaking feat.

     One thing is also for sure. Aside from being physically prepared, George had to be mentally prepared as well. You can see in the video that George is in some serious pain. Just like a CrossFit WOD can bring the pain, you have to be mentally strong to push through. Hell, anyone that's held  a plank position for 3-5 minutes things can get a little spicy.

     All I'm saying is were all trying to be our own personal George Hood... physically prepared and mentally ready for a challenge. We're preparing ourselves for any challenge that comes along. Post any thoughts, comments or questions below. Be motivated, motivate others... and do burpees!

3,2,1 GO!

December Burpee Challenge:
22/31 Completed, 253 Burpees Total


Wednesday, December 21, 2011

Challenges abound

     Good morning everyone. Sorry I missed you all yesterday. It was a busy day of playing Navy at the Air Force Base (confusing isn't it?). Anyway, work looks light and I can't miss another ramble... I only have so few left for 2011! So let me stop wasting time and get going.

     So, I wanted to wait to tell you all my plans. But I just can't hold back. I have a self imposed challenge (no... it's not burpees)! Every week, and I'm shooting for every Wednesday, I will perform Grace... all year! That is 52 Grace's. I can make it heavy Grace, scaled Grace, Tabata Grace, or whatever. As long as its 30 Groung-to-Shoulder and Shoulder-to-Overhead. So... ya, we'll see how it all goes.

Not you Topher... I'm talking CrossFit here!
     I tell you this because of the impending holidays. No, I don't mean  Christmas (who care about that), I'm talking about the New Years! Now I've asked what your goals are, and we've gotten some great ones out there. Things like this Grace challenge is just that... it's a challenge. My only "goal" through this is to survive.

     Throughout the year the Rambles will be throwing out plenty of challenges. Right now we're in a burpee challenge, but we have a lot more out there to do. So my question is what kind of challenges would you like to see? Also, does anyone want to try to hit up the Grace challenge with me? Post thoughts, questions and comments below. Get ready for challenges, be ready for life... and do burpees!

"TEXAS! Yeah Texas! And We Had Some Fun..." ACOIII Promo from Bougie Photography on Vimeo.
3,2,1 GO! -----------------------------------------------------

Yesterday's Training:

Rest Day

December Burpee Challenge:
21/31 Completed, 231 Burpees Total


Tuesday, December 20, 2011

Make it through

     Well, hey again everyone. As you may notice, things are changing at the rambles. Soon we may be having training opportunities available. More info will come when things are a little more concrete. If you hadn't see the FB post, I do need your ideas for the name of the garage. Lot of good ideas so far, but I haven't chose anything yet. Anyway, let's get rambling.

     Christmas is just a hands count away now (that's 5 days), and the days couldn't be busier. I know many of you experience this as well, and its hard to get a WOD in. Sometimes you tell yourself moved the tree or wrapped presents for time. Maybe its a bit of a joke, but you may use that as an excuse for your WOD (I know I have).

     Just think about it for a second, you have the whole day at your disposal. You can't tell me that it's impossible to WOD it up. I'm not saying you need to grab your oly shoes, bring your post-WOD meal and find your nearest box. There's plenty you can do at home, just to keep the body moving this holiday season. Maybe you can drop down for 10 burpees every hour your awake. You may look like a weirdo if this goes down at your local whole foods store. But, if I saw it, I wouldn't judge you.

     All I'm saying is you don't have to limit yourself and give in to the holiday season. Have any of you experienced this? Do you have any good tips to survive the holidays? Post any ideas, thoughts, questions or comments below (including garage name ideas). Any be prepared, fight the urge... and do burpees!

CROssfit from Sandro Erceg on Vimeo.

3,2,1 GO!
Yesterday's Training:

Rest Day
Long day, I'll hit it today.

December Burpee Challenge
20/31 Completed, 210 Burpees Total

Sunday, December 18, 2011

I want yours

WODs for Bemis from Full Squared Productions on Vimeo.

     So, here's today's homework assignment. I love to find videos like this. To see communities come together for support of one person or one common goal is always inspiring. I want you to do the same. Find and post links to some of your favorite inspiring videos. Maybe it will inspire you to do something great. Find 'em, post 'em... and do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day

December Burpee Challenge:
18/31 Completed, 171 Burpees Total
In two days we'll break the 200 barrier


Saturday, December 17, 2011

The thrill of competition

     Hey guys and gals. We're are closing in our countdown to Christmas, Haunika, Kwanza, the New Year and the end of the burpee challenge. I'm sure you folks can't wait for that last one to end. That and I bet you can't wait for the ramble to start. So don't let you keep me waiting.

     Just wanted to throw something your way that I witnessed last night. The thrill of competition. The crew at CFe were thowing it on line for "Strongest of the Night" it was a strength endurance type WOD that had increasing reps on the deadlift.

     Anyway, when you have a WOD like this with a group of competitive men and women, odds are you're going to push more than you would, just being alone. Have you ever experienced this? Putting everything on the line for a competition. It doesn't have to be a sanctioned CrossFit throwdown to feel this (just like I saw last night).

     I've experienced this personally at a local competition. I wasn't even gunning for first, I was just trying to finish a WOD (as I was the last one finishing). However, I was working with a Clean and Jerk near my max, and the crowd cheering for me was what got it overhead. If I was in the garage... I might have just pulled out a DNF.

     There's nothing like it. Has anyone else experienced something similar? Or seen something similar? Post stories, thoughts, questions or comments below. Compete at CrossFit, compete at life... and do burpees!

alchemy crossfit from Russell Gibbs on Vimeo.

3,2,1 GO!

Yesterday's Training:

4 min AMRAP
3 135lb Clean and Jerk
4 Handstand Pushup
Rounds - 4

3 min rest

4 min AMRAP
5 55lb Russian Kettlebell Swing
6 Air Squats
Rounds - 9

3 min rest

4 min AMRAP
7 25lbs Dumbell Thrusters (it the only weight I had)
8 Burpees over Dumbells
Rounds 3+7

I was shooting for not killing myself. The first portion was more strength based, the second was heavy breathing AMRAP, the third was a combination of the two.

December Burpee Challenge
17/31 Completed, 153 Burpees Total


Friday, December 16, 2011

Misadventures in Babysitting... I mean, Training

     Morning once again... a cold morning for me. Not to worry about the temperature. Just grab yourself a big cup of Paleo hot chocolate, and set yourself for a ramble. Not a fan of cocoa? Then grab a steaming cup of Joe... not a coffee fan either? Then there is no pleasing you, just sit back and enjoy.

     So, this is what I want to share with you guys today. A little bit of yesterday's training:

Every Minute On The Minte (ETOTM) 10 min

2 Power Clean 155lbs
5 Plate Squats 45lbs (alternate front and back each round)

This is the conversation I had with myself before:

"Hey, Frosh, you back is super tight from yesterday's Deadlift. It would probably be a good idea to do some Power Cleans."

"You're right Frosh, that sounds like a great idea!"

This is the one afterward:

"You're a jerk Frosh!"

     Listen, I love it when a plan comes together and all... but sometimes it's just not happening. For all those out there that do their own programming, we run into hicups now and again. We destroy ourselves when we just want to test ourselves. Maybe I can look at this for good. Maybe this could be training for competition, and hitting a WOD when I'm less than fresh. What it really means, is a rest day is right around the corner.

     Rest days can be just important, if not more important than our normal training days. We don't get stronger by lifting... we get stronger by resting from lifting. So whether you do your own programming in your garage, or come to pre-programmed goodness at the box, it's important to get your rest in. Honestly, it's not all 3 on 1 off. It can be two full days off, or just take it when you feel like. But just make sure you do.

     How about the rest of you? Are you getting in rest like you should? I sincerely hope so. Post any thougts, questions or comments below. Don't forget, train hard, rest harder... and do burpees!

3,2,1 GO!

Yesterday's Training:

Pretty sure you just read it...

December Burpee Challenge
16/31 Completed, 136 Burpees Total


Thursday, December 15, 2011

Video thoughts

     Hey there guys, gals... and others. Another day closer to 012. Nothing better to do than collect burpees, browse through rambles and hit up the WOD. So let's get ready, let's get set, and let's do it!

     Alright, so take a look at the video below. Just a glimpse of how we can adapt CrossFit to all types of preparedness training. Whether its fighting a fire, chasing down a suspect, or (like this video) kill a bad guy.

So you wanna be a Frogman? from Dan C. on Vimeo.

     Opinion time now. Is this awesomeness in a 10 minute video? Is this insanely stupid? Can you see how this is preparing young warfighters for future training and combat? Post thoughts, questions, and comments below. Be hard, be agressive... do burpees!

3,2,1 GO!

Yesterday's Training:

Again Faster WOD: "Austin"
7 min AMRAP
2 Deadlifts 335lbs
2 Muscle Ups
Rounds - 6+2
Muscle ups were really getting me a lot more than expected. That's what 6 months in the desert will do... kill your gymnastics! Oh well, no problem with deadlifts, though my back is feeling it.

December Burpee Challenge
15/31 Completed, 120 Burpees Total


Wednesday, December 14, 2011

Who let the Goats out!

     Morning you party animals... or you WOD animals. Either, I'm sure, is appropriate. We add another day to the burpees and another rambles closer to 300 posts. I won't get this by the end of the year unless I start doing two a days, and I don't know if my recovery is good enough for that. Anyway, let's get moving.

     Ok, so yesterday I asked what your favorite and least favorite movements are. Obviously, in CrossFit, the lists of horrible movements (or goats) tends to be a lot longer. Yes, I could do double unders till the cows came home, but I wouldn't be doing myself a good service.

     Why is it we hate to do these ""goat" movements? We suck at them, that's why! Don't sugar coat it. I hate doing Overhead Squats for many reason, one of them being that my quads have the consistency of a pack of twizzlers left in the summer sun. So, I avoid them like dairy. Doesn't mean that it's right though.

     We should practice what we suck at. You hear this from interviews from fire breathers and Games competitors. The best way to get better is to make your glaring weakness you best movement in the whole world! It means we must train, and it means we must practice. We have to strive to be Herculean in all of the 10 General Physical Skills. We have to be more awesome than Dean Martin if we really want to capitalize. If you don't get that last refernce ask your parents... so they can ask their parents.

     Listen, one of my favorite ways to grind down weakness' is to program a couplet with something that I can knock out. Throw some box jumps in with any Olympic movements. Jumble up Deadlifts with ring dips. Combine Kettlebells with Barbells. Whatever you have to do to fix the problem is what you have to do. That way where you may be down and out being chewed up by your goat you can complete what's in you wheelhouse (that's good) with ease!

     As always I want you guys to think of smarter ways to train. Experiment with ways to get better. Anytime you get in and out of chair, do so on one leg (to work toward a pistol). The world is your Plaeo oyster. Post comments, questions or thoughts below. So train hard, kill you goats (metaphor)... and do burpees

So this is how Santa gets it done!

Father X-mas from Heikki Slåen on Vimeo.

3,2,1, GO!

Yesterday's Training:

Rest Day
I had a WOD planned, but I was all but dead after the hero WOD Wood the other day. Figured it would be smart to recover before another session with some training partners later today.

Got to give a shout out to the wife. She put together some brauts with all types of veggies in the over and served them with grilled potatoes and onions... heavenly!

December Burpee Challenge
14/31 Completed, 105 Burpees Total


Tuesday, December 13, 2011

Choose your player

     Back again already? Good on you! We have some good rambles, and plenty of burpees to go around. I guess I'm just in the giving mood this morning. I guess I better keep this up and give some good rambles. Let's see what I can muster.

Actually, I said muster... not mustard

     Alrighty then, we have a bit of a filler question for today that I am requiring (pleading for) comments. We work with many thing in the boxes, garages and parks (aside from Edwardsville). CrossFit WODs are littered with bumper plates, boxes, kettlebells, medecine balls and an entire menagerie of wonderful torure tools. So what is your favorite strengthening equipment, and which one makes you sandbag run for the hills?

     I think you can tell from the picture above... my most feared box equipment in the rower. You can die rowing a 5k, or die rowing a 500m... either way, don't plan on using your legs for the rest of the day. However, I said I fear it, but I do respect it. If you want to enhance endurance, sprinting, or pain tolerance... the rower is your machine. Ok, so what makes me jump for jow to see?

Watch it! This crew will go double dutch on your ass
     I must express my love for the jump rope. Any WOD that I see the good ol' DU in (that's double unders) makes me jump for joy... no pun intended. Such a great trainer in coordination, speed and accuracy. It takes minutes to learn and months to master. Such a wonderful tool (hey... my nickname).

     Anyway, the med ball is in your court now? Whats you most fav and most hated pieces of equipment in the gym? It goes without saying, burpees don't count. Post answers, questions, comments and thoughts down below. Just remember: haters gonna hate, winners gonna win... and do burpees!

Iron Curtain 2011 Highlights from Leonid S. on Vimeo.

3,2,1 GO!

Yesterday's Training:

5 rounds:
400m run
10 Burpee Box Jumps 24"
10 Sumo Deadlift High Pull 95lbs
10 Thrusters 95lbs
1 minute rest
Time - 27:50
All I can say is ouch! Burpees and SDHP were unbroken. thrusters were unbroken for rounds 1,2 and 5... run was slow. This was a hell of a hero WOD, surrounded by some beastly guys attacking this as well.

December Burpee Challenge
13/31 Completed, 91 Burpees Total
Triple digits are right around the corner!


Monday, December 12, 2011

Just think...

     Hey guys and gals. I'm not going to start off with saying a whole lot... I just want you to watch this video:

The People / The Cause / The Battle: AC^2 2011 Part 1 from Full Squared Productions on Vimeo.

     Now I want you to think. Think about people much worse of than yourself. This could be someone you know, or someone you never met. Just think, that what we do in CrossFit, and the pain we inflict on ourselves, is nothing compared to other peoples suffering. It's the holiday, the time we think of others. So the next time you physically and mentally beaten down, you can finish... you will finish... do burpees!

3,2,1 GO!

December Burpee Challenge
12/31 Completed, 78 Burpees Total


Sunday, December 11, 2011


     Good morning again everyone. Are you sleeping well? Have you been training? Yes?... No? That's ok, it happens once in a while during the christmas season (I'm one to talk). 2012 is coming, so I hope you have your goals ready to get after. Today we have some good stuff to think about.

     If you have some good goals, one of the main things we must think about is proper technique. This could be your limiting factor on what you're chasing. Here, watch the videos below and we'll pick this back up:


Tall Chris Deadlifting over 500lbs from Diablo CrossFit on Vimeo.


     I think we can see quite the difference between the two videos. I will say that that the first is a CrossFitter pulling probably a 1 RM attempt; the second is Jay Nera, a legit Canadian Powerlifter. However, it's all about keeping our technique clean. Not only will this let us continue to hit PRs, but it will keep us safe and inrujy free. It's like the old saying, "just because you can doesn't mean you should." So, just because you can deadlift 500 pounds with a super rounded back and basically a stiffed legged deadlift... doesn't mean you should.

     This pertains for more to just the deadlift. It's everything that we work on. Gymnastic movements, Olympic lifts, kettlebell throws... it's all about staying safe. Sometimes we have to drop weights, scale the movements, and make sure we keep our technique clean. Even though you're not working the a 1 RM attempt, you'll be able to come back and PR.

     Does this make sense to everyone?  I just want you to think about our technique. I'd rather you Snatch the bar with absolute perfection, instead of thowing up a bodyweight Snatch with technique that would make a baby cry. Post thoughts, questions and comments below. Think about movement, do things the right way... and do burpees!

Fran from CrossFit Costa Mesa on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day

December Burpee Challenge:
11/31 Completed, 66 Burpees Total


Saturday, December 10, 2011

chasing goals

     Hey peeps. Sorry I've been on a ramble-less bender. Just been getting burpees in and the whole X-mas craziness. We're just going to try to pick up right where we left off. Righto, so let's get to it.

     So I've tried to motivate you and have you throw out some goals. What could possibly be next? Now it's time to make a plan and achieve our goals. How do we accomplish something like this? First, you can contact your nearest CrossFit coach and I'm sure anyone will be more than happy to to help (me included). If not, let's break down your goals.

      If you're looking for getting stronger, then we need to put you on a strength bias (easier said than done). You need to be hitting the big 3 Powerlifting movements (Squat, Deadlift and Bench Press) at least 3 times a week. To be not too complicated Squat 3 sets of 5 on Monday, Bench Press and Deadlift Wednesday for another 3 x 5, and hit the Squat again Friday with 3 x 5 again (but this time add 5-10 pounds). Every week add 5-10 pounds to each of your lifts. This is your basic get strong program (Linear Progression). Follow something like this untill you are no longer making progress, then you can get crazy.

     Ok, now lets say your after the gymnastic goals. That simply means you have to practice, once again about 3 days a week. But what are you trying to do? Handstand Pushups or Handstand Walks? Pullups or Muscle Ups? Pistols? With these its best to find out what your limiting factor is. Is it shoulder strength or core strength? Is it coming out of the bottom of a handstand pushup, or the transition of a muscle up? Find out what your goat is and fous on these issues. 20 minutes about 3 times a week, as long as you make progress then get at it.

     Of course there's more goals out ther like weight loss, running/rowing, oly lifting and a whole bunch more. I don't have a cookie cutter answer for everyone. If you are looking for something specific post questions and your email below, and we'll make something work for you. Post thoughts, questions and comments below. Enjoy the weather, enjoy the WOD... and do burpees!

Mount Crossfit - Mount (Drury) Grace from SOMEWHERE - CREATIVE on Vimeo.

3,2,1 GO!

Yesterday's Training:

3 man teams (with the CrossFit Edwardsville crew)

Station 1 (4 min AMRAP)
1 partner Deadlift hold (135/95)
1 partner Burpees
1 partner Jump Rope (DU 2=1/SU 4=1)

1 mintue rest

Station 2 (4 min AMRAP)
1 partner Pushup hold
1 partner Situps
1 partner Ground-to-Overhead (55/35)
1 minute rest

Station 3 (4 min AMRAP)
1 partner Overhead Plate hold (45/25)
1 partner Mountain Climber (4=1)
1 partner Plate Squats (45/25)

Cool WOD. Basically you switch whenever you need or want to and accumulate reps on everything except the hold. Props to Matt, Todd and Ginger who whooped up on us. And another shout to Chris (his first CFe WOD) and Brittany who suffered with me.

December Burpee Challenge
10/31 Completed, 55 Burpees Total


Sunday, December 4, 2011


     Hey again people. Sorry, an emergency occured yesterday morning. Sorry to say, emergency trumps rambles... it'd be pretty messed up if it were the other way around. Anyway, sit down, enjoy a burpee or two and lets begin.

     Yesterday's post... the post from two days ago was a foreboding ramble about the questions we must ask ourselves about our training. It's aim was to get you motivated to want to go out and get it! To go out to find a barbell and *&% it up!!! If I didn't do this... my bad, we'll just have to try again.

     Well, today is all about throwing some goals out there. Whether its to increase your deadlift, lose weight, or decapitate a rhinoceros. Just like around this time last year, we're about to throw down some goals! Here's what crazy ol' man Frosh as been cooking up:

- Back Squat 3 big wheels (315lbs)
- 3x bodyweight Deadlift (495 lbs)
- Press and Snatch Bodyweight (165 lbs)
- lose body fat while maintaining weight (I got some post-deployment pudge)
- Enter more competitions (CF, Powerlifting, Weightlifting, races, etc.)
- Coach my ass off!!!

     Ok, so (just like last year), I have a lot of heavy lifting goals. Strength is still my weakness, and I really need to hammer that in. Which means I'm really going to have to spend a lot of time in the 3 to 1 rep range on some large weight (large to me anyway). But that's my goal. So a lot of my training may look similar to my time on deployment. Honestly, it's what I need.

     What about everyone else? I saw yours Greg, now I need to hear a few more. Let's push each other, let's motivate the clan, and let's set some PRs like there's no tomorrow (2012 is coming... it may be true). So post goals, thoughts, questions and comments below. Get motivated, train smart... and do burpees!

CROSSFIT TRACY from J. Vera on Vimeo.

3,2,1 GO!

December Burpee Challenge
4/31 Completed , 10 Burpees Total


Friday, December 2, 2011

Are you?

     Party people in the house, say "Yah!"... oh, wait, I'm at work. Luckily while I make the bacon I can also come up some some rambles. I bet you must all be proud... this is your tax dollars hard at work (your welcome).

     Ok, 2 burpees today, that;s not too bad. Again, this is the start of the Decemeber Burpee Challenge. Don't want anyone to miss out (that's be a shame). Moving on, the year is coming to an end. Soon it will be Hanukkah, then Christmas, Boxing Day, Kwanzaa and New Years! What has the past year looked like to you, and your training? And what does next year look like?

     Have you hit milestones and PRs? Have you thrown down in competitions or local races? Have you brought the word of CrossFit to the masses, or changed someones life with a burpee? What have you contributed to fitness, and what has your fitness given to you?

     Are you ready for another year of hard training? Do you already have goals in mind? Do you know how to accomplish these tasks, or are you working with someone?

          Are you practicing positive self talk? Are you beating away negative thoughts? Does your attitude reflect your training? Do your friends and family see you differently?

     Are you ready to be the best form of you that you can be? Can you be better every day? Can you get the most out of each WOD and each training session?

     Are you ready to sacrifice time? Time to eat right? Time to train? Time to put your body and mind through extreme discomfort? Are you ready to fail?... are you ready to succeed? Are you?

     These are important questions that we can ask ourselves. It doesn't mean we have to answer them right away, but we do need to think. Answer them in your training, be un-scared, be your own champion. Get ready for another great year of training. Get your mind right, answer the question... and do burpees!

Boxing with Miles Rico from Warrier Boy Films on Vimeo.

3,2,1 GO!

Yesterday's Training:

Legs and pretty much whole body was screaming from that X-mas Day WOD the other day. I plan on something simple today to keep the body moving, and with any luck... an ice bath tonight.

December Burpee Challenge
2/31 Completed, 3 Burpees Total


Thursday, December 1, 2011

Little CrossFitters

     Here we are again. Not only are we at the start of another ramble, but we are at the start of another Burpee Challenge! I know that is how all of you wanted to spend the end of 2011... racking up burpees. Well, try to contain your excitement and let's get to it.

     I guess today I'm speaking to different demographic. By that I'm mean I'm talking to those with little kiddos. I had the realization last night while doing a workout in the garage about how kids are interested in CrossFit, or at least working out in general. Ethan is always asking me if I'm going to do weights. Luckily for me he counts reps for me. Unfortunately for me... sometimes they're not right.

     Anyway, I believe kids seeing their parents so involved in fitness makes them want to be involved in it too. It's kinda like if you swear around your kid, they might too... but the former is a lot better.

     As you may no, CrossFit does have kids programs. From the very little, to the high school age. For the little guys and girls it's important that working out is fun, and not a beat down session (which would be fun for peeps like us). It's kind of like tricking them into working out, or make workouts a treat for them. That's what is going to keep kids wanting to CrossFit and do their workouts.

     What do you folks think? Anyone ever taken their little ones to a CrossFit kids class? What do you think they got out of that? Post any stories, thoughts, comments and questions below. And be a role model, keep training hard... and do burpees!

3,2,1 GO!

Yesterday's Training:

12 Day's of Christmas WOD (done exactly like you sing the song)
1 Wall Walk
2 Handstand Pushups
3 Broad Jumps
4 Forward Rolls
5 Burpees
6 Plyo Lunges
7 Lateral Hops
8 Squat Jumps
9 Wall Balls
10 Bent Over Barbell Rows 95lbs
11 Push Press 95lbs
12 Squat Cleans 95lbs
Time - 26:40
That was rough. The rounds of 10, 11 and 12 just got slower and slower... fun fun

December Burpee Challenge:
1/31 completed, 1 Burpee Total
Like I said folks, today marks the start of a 1 month burpee challenge. If any of you gave my deployment burpee challenge a try... or at least the days that I tested, you'll know that this is going to be a whole lot easier. So no more excuses, let's finish this year right!


Wednesday, November 30, 2011

Holiday Planning and Challenge

     Sup yo?... I mean, sup yos? Yea, that sounds much better. Anywho, what better way to spend my working hours than on some good ol' fashion rambles. Sorry I missed yesterday's post. What with working a different shift every day... I was getting some sleep. Seeing as how I've been up since 4 AM... let do the damn thing!

     First of all, thanks Mr. Libbie for your comments yesterday. I need to take that first step and get some work done. Secondly, it's the holiday season (duh) and that poses challenges for our fitness. Many will travel, eat a turducken, and be WAY to busy for small necessities (like bathroom breaks). This begs the question of how do we survive this barage of un-Paleo friendly grub, nippy weather, and busy days? Well, I'm glad you asked.

     The biggest trick to survive the season is acceptance. Accept the fact the we may not be training like we want, or getting to the gym as often as we'd enjoy. Many out there are not Games level athletes, and do not make a living by working out (man, if only). Too many out there have family and jobs that they must juggle on a normal, non-holiday, schedule.

     Once we've accepted, now we need to come up with a plan. You will find that you have a great ally the rest of this year... and that's bodyweight movements. Nothing like throwing down a couplet of pushups and squats while you're in the living room. An AMRAP of situps and burpees doesn't take up any equipment... or barely any room, and will work off part of that gingerbread house you wolfed down

     Are we getting the point? Yes, the holidays are dangerous (besides more than Black Friday). Yes, we can take a step back for X-Mas. But, we can survive. Seeing as how December starts tomorrow... how about we kick the end of the year off with a challenge. Time to bring back the Burpee a Day Challenge!!! Dec 1st = 1 burpee; Dec 2nd = 2 burpees; Dec 31st = 13 Burpees. This is a measly 496 Burpees to bring us into the new year (much better than 16,000). So post below if you're in, come up with a plan... and do burpees (starting tomorrow)!!!

Crossfit Metro 361 - promo from Wigflipa on Vimeo.

3,2,1 GO!

Monday, November 28, 2011

Calling all motivators

     Hey there, once again. Sorry about the miss yesterday. Frankly, I'm suprised that was my only one over the holidays. Though I've been tired, moving constantly, and been tired... the house looks awesome! Let's see if I can bring the ramble to the same shining brilliance.

     So, I've been finding myself falling down a slippery slope when it comes to my training. Yes, it is the time where we have very little time, very little sleep and all that jazz. So what do we do? A weaker man makes excuses for his training. Thoughts like, "I just don't have time" or "I'm too tired" should not be an issue. It's CrossFit, a WOD can take less than 10 minutes

     That's what will get you everytime, is your negative self-talk. It's like talking yourself out of a WOD, and what's the point of that? The plus of CrossFit is the fact that is so time friendly. You can do a bodyweight WOD in the middle of your living room (trust me, I did 108 burpees for time there).

     What we need sometimes is motivation. That could come from a song, a video, a training partner, or whatever... but it needs to be something. We may not need it all the time, but when we're not getting the work we should... that's when it counts.

     Have any of you ever experienced this? Do you have something that fires you right up? Post stories, thoughts, questions and comments down below. Maybe something you throw down there can get me going. So stay positive, find you mojo... and do burpees!

Maybe this will provide motivation

Bob's garage gym from Tim French on Vimeo.

3,2,1 GO!

Yesterday's Training:

I really wanted to get that challenge WOD in, but instead I hung lights for time... PR

Saturday, November 26, 2011

A quick video

     Hey peoples. Let me tell you, getting things ready for X-mas seems like a WOD all on its own. It may be a strength event, it could be an endurance evemt... either way, it's fairly aerobic. However, here's another WOD... ramble for time!

     I think I'm going to set a PR on rambling today. My morning will be spent hanging Christmas lights before the rain comes (as it is said to supposed to). So, with that being said, I will leave you with a nice video below. Leave comments, wait for tomorrow... and do burpees!

Motivation from Jonathan Heckinger on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day
It's not that all my days are rest days, I am just literally running around so much I can't do much of anything. I have a challenge WOD to try later, at least I hope to get to it. I'll let you know tomorrow.


Friday, November 25, 2011

Post-WOD (Thanksgiving)

     Hey again all, and how are we feeling? Everyone got their holiday cheer pants on? Yes, as the turkey goes into the fridge and the Christmas trees go up, I'm sure there's enough smiles to fill a box. Now that all that exsesive crabo-load is over, I'm sure others are returning to their boxes as well. Me? I return to family... and the rambles.

     Congrats to all the braved the Black Friday madness. This is the true proving ground of your fitness and mental fortitude... and maybe your limit, like pushing down an old lady to nab that wii. Anyways, we have better things to talk about instead of things that will give you nightmares till New Years.

     There's that good old saying, "You don't get stronger from lifitng, you get stronger by resting from lifting." This mean that Post-WOD time is such a important piece of our training. So what does that mean we should be doing? How about we consider the following:

- Nutrition: Yep, It's meal time. This is actually one of the best times to get in some good food in your belly. Maybe a shake, does the trick. Basically we need to replenish. This includes getting your water in.

- "Stretch": Best time to keep our body nice and limber. You can get on the foam roller and break up some of the lactic acid build up. Also hold you static position and hit that range of motion. Crazy individuals can go home a strike up the ice bath.

- Record/assess: Best time to look at how the WOD went. Was it a PR? Was it a rough battle. This is the time where you can get you log book and write down the WOD and/or Lift. Talk to you coach, see if there's things you can improve on or what went well.

- Smile: We're all here for our journey for fitness. Yea, CF can be painful, it can make us want to punch a puppy. But if we didn't love this stuff, we would never come back. Talk to you fellow athletes, laugh about the pain, and grow the community.

     So there we have it folks, the post-WOD importance (and it is important). I hope you all had an outstanding Turkey Day, and didn't get too beat up trying to get the best deals in the stores. Post thoughts, questions, and comments below. Recover right, train hard... and do burpees!

FitnessLand // OpenCup '11 from свадьбография.рф on Vimeo.

3,2,1 GO!

Rest Day
What they hell do you expect?!... I was shoving my gullet full of turkey and assorted goodies


Thursday, November 24, 2011

Gobble Gobble

     Good morning people, and a very Happy Gobble Gobble to all!... that means Happy Thanksgiving. I hope everyone got their WOD in good and hard yesterday, I can imagine that we're all going to be quite un-paleo today. Nothing wrong with that. Though I heard on the radio that the pilgrams had all types of fish and eel at Thanksgiving... how Paleo is that?!

Once again, everything is better with bacon!
     What should today be about? Do you think I should be rambling about CrossFit and training? Maybe I could talk about mental fortitude (like about trying to finish all that turkey)? No, obviously this is a day we give thanks, and what a better way to ramble.

      Family, friends... these are what is important. I know many of us think that CrossFit is the best thing since sliced almonds, but it's our relationships that keep us going. It's the people we surround ourselves with that motivate us. And it's the loved ones that we want to be better for every single day.

     So remember what today is about... togetherness, football and tryptophan. I also ask another important question for the viewing/reading public. What are you thankful for this year? I'm thankful I'm home from deployment and with my family. Post thoughts, questions, comments and holiday wishes below. Remember, enjoy family, eat a lot... and do burpees!

Oktoberfest Obliteration III Trailer 1 from Running Bull Media on Vimeo.

3,2,1 GO!

Yesterday's Training:


Worked up to 415lbs
- Good Mornings 2 x 12 at 95lbs
- Bicep curls 3 x AMRAP
Before you all throw hate my way, I have a powerlifting meet coming up that has 1RM Curl in it... so I have to


15 minute AMRAP
buy in: Annie
5 135lb Front Squats
10 pushups
Ended up with 8 minutes remaining, and I finished working on my 4th set. I was and still am very upset about this WOD.


Wednesday, November 23, 2011

Change it up

     Hey ladies and germs (always wanted to say that). It's time for another ridiculous ramble, beyond compare... actually... you have about 250 plus to compare this with (though I doubt you'd want to). Anyway, pardon my abscence, I'll try to make up for it in awesomeness. And by that, I mean make up for the 2 weeks of rambling I've missed.

Strongathlete from James Cheney on Vimeo.

     So, check out the video above. Go ahead, I'l wait...


     ... Done? What did you think? Specifically, do you think something like this is a good idea? Does it give CrossFit a big push by being so virsitile in different sports? Or does it make us look like a lot of fitness nutbags?

     I see this as really cool (and maybe a little nutbaggy). A triathlete 1 week, and a strongman the next?! Obviously he's much better at one than the other. However, I'm highlighting his ability to do two such diverse sports at near the same time! With CF you can do damn near anythying (within reason). We may not be elite competitors outside of CrossFit, however we are competitors.

     How many have you tried something different with just CrossFit as your training? I've done my share of mud runs and obstical races. However, come next month I'll be participating in my first ever Powerlifting competition. Oddly enough this involves no squat, and instead struct curl (you heard me). Still, I'm going to make the most out of it, and I'm sure this will not be my last.

     What about the rest of you? Weigh in on the video above. Give us some personal stories of intrigue. Let's hear your thoughts! Post thoughts, questions and comments below. Don't forget to rejoice!.... the rambles are back and here to stay. So try something new, keep hitting the WOD... and do burpees!

3,2,1 GO!

Yesterday's WOD:

Rest Day
Been a little tougher to get the WODs in being back at work. However, I have some good stuff planned later today with the Skelly's.


Friday, November 11, 2011

Happy V Day

     Morning everyone. It goes without saying, Happy Veteran's Day! Make sure you thank a Vet, and live your day to the fullist. remeber, there are Soldiers, Sailors, Airmen and Marines deployed all around the world fighting terror, building school, and making America safe. So whatever you do today, hit a WOD, clean the house, whatever... do it for those folks.... and do burpees!

RIP Marcus

3,2,1 GO!

Yesterday's Training:

Rest Day


Wednesday, November 9, 2011


     Hey again people. 3 days in a row, look at me. It's like I'm almost on a normal ramble schedule again... let's hope it holds. Speaking of holding, hold on to your seats because we have a story of a local "Xfit" throwdown. With competition season coming up soon next year, it's time to start thinking about it.

     So, yesterday I had the opportunity to judge at a "X-Fit" competition at the nearyby college. It was so called "X-Fit" because they do not have any affiliation with CrossFit. Par on the course for them making that distinction. Anyway, there was only one WOD:

20 minute AMRAP
1 partner run
1 partner Thruster (95/45)
1 partner Burpee
When the partner finishes the run they move to thrusters, the thruster person moves to the burpees and the burpee person goes for a run.

     This may look familiar, I did this WOD a few days ago with GSkell and Mrs. GSKell with a score of 393 reps. A brutal WOD, in which most of your points came from the burpees. However, you couldn't forget about racking up the thrusters as well.

     Anyway, big shout out to any competitors out there. We saw 5 teams go at it, with team CrossFit Edwardsville taking the prize of spray on tans and highlights (not kidding) with a score of 348. Aside from the final team that had been CrossFitting for a few weeks, every other team had little to no experience with CrossFit, let alone the dreaded thrusters (and burpees). More than once did I hear, as I was judging thrusters, "this CrossFit stuff is no joke!" And even once I heard, "You guys are legit, this stuff is hard!"

     Could the even have been run a little more smoothly, maybe so. But, this is the first step in many to establish an even more solid base of CrossFit here in the Metro East. Competitions like these get people exposed to CrossFit. Many out there came for the tangent Powerlifting competitions (Bench and Deadlift... no squat), but saw some pretty inspiring things right next to them.

     My hope is we can have more throwdowns. Ones with maybe more than one WOD and stand alone CrossFit. Cheers again for the competitiors, and don't stop competiting. Post any thoughts, questions or comments below. Get ready, get set... do burpees!

Wodapalooza: A CrossFit Festival from Warrier Boy Films on Vimeo.

3,2,1 GO!

Yesterday's Training:

Worked up to a single at 415 lbs
Had plans for a more intricate WOD since I got  some brand new bumpers. However, the rain kept me inside, and the time crunch kept me from actual WODing. Still... nice to have that much weight available at the house.


Tuesday, November 8, 2011

Manhood Down!

     Morning peeps. How are we feeling? Well, if you're doing the 30 minutes of stretching a day challenge... I would imagine limber. Not too late to jump on that band wagon. As always any time is a good time to jump on the ramble wagon. So let's see what we have today.

     So, this is why stretching is so important. Take a look at a... high volume day for me:

6:30 am WOD
Teams of 3, 20 min AMRAP
- 400m run
- 95lb Thrusters
- Burpees (yah burpees!)
Total Score- 403 reps
We gave the SIUE "X-Fit" event a go that we're going to be judging later today. So when the person is doing a 400m run, another is doing thrusters and another is doing burpees. When the person comes in from the run they go to thrusters, the thruster person goes to burpees, and the burpee person runs. So no rest for 20 minutes... fun fun

Recovery WOD
:60 ice bath
:60 second recover
Since my legs were good and taxed, I wanted to give this a try. Let me tell you... it was great! My legs felt brand new.

Afternoon WOD:
I few sets of squats and light behind the neck jerks, following it up with...

15 minute AMRAP
1 push press at 65% of your bodyweight
1 strict pullup
3 push press at 65% of your bodyweight
3 strict pullups
5 push press at 65% of your bodyweight
5 strict pullups
Rounds 8+6 reps
I thought this would be muscular burner and not tax my lungs. However, with the push press going on, I found myself seriously sucking wind. Great WOD with 3 other great trainers.

Afternoon recovery
30 minutes static stretch and foam roll

Night WOD
108 Burpees, for time
Time - 6:20
So yesterday was my Dad's 54th Birthday, and I challenged him to do his age in burpees and I would do double his age and try to beat his time. He did his in 7:08. So I got him, but not by too much. I really doubt I could do this again next year it sucked! Also, with the first WOD I did, that brought my full day's burpee count to 186.

Author's unfortunate Note: sustained a VERY odd injury during burpees. This could have been because of doing burpees on a rug, in new underwear or also doing them in Pajama bottoms... However... um... little Frosh got a case of the rug burn.

     Ok, uncomfortable silence aside, how does all that sound? I'll tell you... it sounds horrible! I do like some high volume days, but if you're not getting some good recovery in, you can't manage days like this. What about the rest of you? Anyone experiment in high volume training? Really, its a huge test in your recovery. How is everyone's recovery going? Getting that stretch in? Post thoughts, questions or comments below. Recover well, train like you got a pair... and do burpees!!!

CrossFit Quantum: Gettin Huge! from Sparks Photographers on Vimeo.

3,2,1 GO!

Yesterday's Training:

I just told you!


Monday, November 7, 2011

The challenge

     Morning again everyone. Yea, finally decided to stop slacking (for now) and produce a good ramble for you. Whether it is good or not is totally up to you. Speaking of up to you, today is my Dad's birthday! So everyone go ahead and knock out 20 burpees... 3,2,1 GO!

     Done? No, my Dad is not 20 today, but I wanted you to not tire out too much, and read the rest of the ramble.

     Well folks, today is a little quick discussion on an important subject (like all the rambles). Today, it's all about recovery.

     I know everyone out there is a WOD and heavy squat machine. But sometimes, we need to take a breather. It may feel like you're missing out on training, but believe me, it's all for the best. Many wise men once said, "you don't get stronger from a workout, you get strong from resting from a workout."

     Now I've given hints, tips, proverbs, and what-to-dos about recovery. Anything ranging from a simple foam roll, to and extreme contrast water therapy. Here is my challenge to you: The Static Stretch! Not only is this the title of my summer blockbuster, but it's going to get you moving and feeling better. So, what's the challenge?

     The challenge is to spend 20-30 minute A DAY doing some nice easy static stretching. Here are the rules: Stretching is not to be done before a WOD or immediately after a WOD. Think of this as a stretchy WOD. Some time during your day, maybe even when watching the tube or reading a ramble, spend 20-30 minute in some static positions, stretching out your muscles. You can go head-to-toe, toe-to-head, the world is your oyster. The challenge lasts exactly 7 days, starting from today.

     So, who's coming with me? Post your "I'm in" down below, any questions, comments, critueqes and remarks also welcome. So be mobile, be flexible, and as always... do burpees!!!

Overcome Resistance from Jogo Crossfit Bellingham on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day
I know, it seems like I never WOD. But I'm doing 3 WODs today, so I think a rest day was appropriate.

Super big shout out to my wife. She beasted up 210lbs on a back squat! I know she'll hit more next time... I better start squating soon, before she catches up to me!!!


Sunday, October 30, 2011

Here's the truth

     Hey there fitness junkies, time for another score? Yes, the rambles are back from a 2 day hiatus. I hope I didn't keep the public on the edge of their seat like Paranormal Activity 3 (creepy movie). Anyway, I have some good stuff for you, so lets not waste any more time.

     Well, I'd like to bring you another athlete profile... a spotlight if you will. Have you ever heard of Tom Rowland and "Fitness Truth"? No?! Well, meet Tom:

     Tom was a former High School Wrestler, fishing guide and TV producers. In his 30's he found himself out of shape and wanting to get back to fitness. At that point, the choice was Marathon Running. Even though Tom got down to a 3:13 marathon he couldn't jump, do a pullup, or much of any true tests of fitness.

     His journey took a good turn when he discovered CrossFit. He found the idea of being able to compete from his garage against anyone in the world intriguing. At 43, Tom is in the best shape of his life and a shining example of what your fitness can do for you.

     You may remember Tom's name, or maybe his face. Well, during the 2011 CrossFit Open he and Jessica Pamanian were shadowed by the CrossFit Journal as they performed every WOD on their way to the Regionals. Tom may not have made the cut, but it wasn't for lack of trying. I'm sure I'd get my behind handed to me by this pre-masters athlete.

    Not only is he a Journal Highlight, but he also has his on TV show called "Fitness Truth". Tom opened his garage gym (The RRL), for free, to anyone that wanted to start or continue their journey towards elite fitness. You can read more about Mr. Rowland at his website and see his daily WOD, blog posts and yummy Paleo recipes. You can also find episode of his TV show on Vimeo (or the previous link).

     I'm personally looking forward to Season 2 of Fitness Truth and my personal fitness goals. What do you guys think? Check of all the truth about fitness and post any thoughts, questions or comments below. So strive for fitness, reach your goals... and do burpees!

Mission Cross Fit from Shane Harder on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day
Shout out to my wife who squated 170lbs x 2!!!


Thursday, October 27, 2011

Out-think the WOD

     Good morning sports fans! I'm sitting here with my cup of joe, just ready to bring you another ramble. However, as I sit here thinking, I'm also pondering a question... If I had 3 dozen eggs, but I lost half, and my friend gave me a quater of what I lost, what is my Fran time? Sorry, I've been looking at my wife's homework too much. Let's start making some sense.

     Let's talk about losing. Not losing your step or your rythym (like I did long ago). How about losing to the WOD. I experience this more than I'd like to count, and even recently. Does this make me a worse of CrossFitter? Oddly no. Sometimes we have to take a step back to move forward, turn left to go right, and throw the One Ring into Mount Doom.

     Sometimes a WOD is filled with more goats than a farm, and that can effect us, both physically and mentally. After that WOD we need to keep our minds right to be ready to fight again... let's call it mental recovery.

     Not to get too in depth into your psyche, but think about what you just went through, and why you reached the outcome you had. Did you pace it all wrong? Did you go Rx when you should have scaled? Was it technique that slowed you down, or was it your wind? These are all important questions that you should be asking yourself, so when that WOD or a similar one rears its ugly head you'll be ready to crush it like Gallager vs. Watermellon.

     When you collect your raw data it's time to mold it to a working piece of art. Now you have an idea of areas you need to improve. You may come up with a better way to pace the WOD. You could have found the answer to cold fission. The point is, whatever you do, don't let yourself get beat down by the WOD. Have your post-WOD pity party, but then stand up, dust off the dirt (or chalk), and be ready for life's or CrossFit's next challenge.

     How does that soudn for everyone? Do you see what I'm saying? Just because your behind may have gotten handed to you, you can always be better for it. Post any thoughts, questions or comments. Looking forward to hearing past experiences or tips for the rest of us. So spend some time in the think tank, be ready for the WOD... and do burpees!

Crossfit Code 3 x Barbells for Boobs from ARGONAUTIX on Vimeo.

3,2,1 GO!

Yesterday's Training:

Every Minute on the Minute for 10 minutes
8 Kettlebell Swings 55lbs
8 Pushups
The last 3 rounds got tough

15 Clean & Jerks 115lbs
15 Box Jumps 30"
100m "Odd" Farmers Walk*
*(45lbs Right/25lbs Left going up; 25lbs Right/45lbs Left going down)
15 Power Snatch 115lbs
15 Box Jumps
100m "Odd Farmers Walk
15 Front Squats 115lbs
15 Box Jumps
100m "Odd" Farmers Walk
Time - I don't know (Greg, comment if you remember)
That was a suckfest. I propabably did closer to 25 Snatches because of all my misses. Oh well, I can just be better next time.


Tuesday, October 25, 2011

It's for you

     Good morning all. Another ramble for yall. I know, they've been scarce, but hell... I'm on vacation! But, I still want to get something out to the masses. I'm sure once I'm back into a schedule I'll be a little more on the ball. I'll stop the excuses and apologies, let's ramble!

     I've heard this question posed online: "Is CrossFit for me?" Well is it? The CrossFit Mainsite is littered with scores of firebreathers with absolutely amazing times. Is this what CrossFit about? The elite? Though this is inspiring to see what they can accomplish, they are not what CF is ALL about. They are a snapshot to what can occur when human beings push their bodies beyond the limits of what we THINK we can accomplish. Then again, don't we all do that when we do CrossFit?

     I watched a video of a 63 year old woman deadlifting 135lbs. Through the video it was a max, or beyond max, effort. So, it's not the same as Dave Lipson deadlifting 650lbs... however, both of these atheletes are pushing beyond what they thought they could achieve.

     This is why CrossFit is for everyone. Because it's not about what weight is lifted or how fast you move. It's about pushing yourself to adapt to a new level. The chiseled CrossFit Games fire breather and the motivated, yet deconditioned, person coming into the box to change their life... they're all the same. Both are people that have decided to be better. This is why CrossFit is for everyone!

A picture from (this athlete also has MS)

     Now its your turn. Why do you think CrossFit is for everyone? Personal stories and struggles are welcome. Post thoughts, questions and comments down below. Stay motivated, train hard... and do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day

Quite frankly the last few days have been this. Days have been filled with eating far too much food. But, my folks are heading home today, I'll probably be getting much more into the swing of things. Might be getting some more equipment soon, fingers crossed.


Saturday, October 22, 2011

Ramble Series: Part 3

     Morning folks, with another day break inbetween I bring you the final instalment of the "Ramble Series". I hope I haven't kept you in suspense for too long... hell, maybe a little. I'm trying to do better on the rambles, but things happen when you a grizzled mofo with 40 some days off of work... personal issues aside, let's do it!

     So, we've had the last Rambles about physical and mental conditioning. What else could there be? Think: Mind, Body, Spirit... Think: Sickness, Wellness, Fitness... Is this making any sense? Today is about improving not performance, not sharpening our mind... but improving our health.

     You do not have to be a super stud to CrossFit. The tag line is, "Forging Elite Fitness", but you don't have to start that way. There has been non-official studies at CrossFit boxes around the world testing improved weight loss, body fat loss, improving lab results, increasing range of motion, taking away pills. CF can be literally add years to your life. You don't believe me... watch Mary's Story (Part 1 and Part 2).

     In fact, some of the most inspiring stories in the CF universe is about people getting their life back. People that were deconditioned and became active. People that couldn't do the most basic things, to being able to do almost anything (Marissa's Story).

     It just goes to show that CF is for everyone. Don't be too scared to try and throw yourself out there... you'd be suprised in what you would find. What do you think? Has anything inspired you? Have you been an inspiration to those around you? Post thoughts, comments and questions down below. Finally, be happy, be healthy... and do burpees!

RED ROYAL CROSSFIT & KETTLEBELL.SK from Viktor Cicko on Vimeo.

3,2,1 GO!

Yesterday's Training:

2 Rounds
10 Hang Power Cleans 135lbs
50 Double Unders
Time - not timed
this was just something quick and in my wheelhouse. My dad was messing around my weights and I got him to clean and jerk 135lbs! I think... he's tasting the koolaid.


Thursday, October 20, 2011

Ramble Series: Part 2

     Good morning eveyone. Guess what people? You guessed it, the part 2 of the rambles series. I missed out yesterday, but for good reason. I was at CrossFit 26 getting my pain on. With that being said... ramble on!

     Well folks, yesterday was about physical conditioning. However, CrossFit is more than just that. It's also a true test of mental fortitude and how tough you are upstairs. You may have the strength to do anything, or the speed to make anything, but without the mental cajones to push through the pain, you're not testing your full potential.

     What does something like that mean? It's not dropping the bar when your gassed. Not letting go of the pullup rig when you feel the well built callouses rip. It when you keep moving and your entire body screams "NO!!!"

     But how does this all help? CrossFit is built on functional fitness. And what is more functional than a will to do anything. When you know that you a strong enough upstairs and downstairs for a double bodyweight back squat then life is easier. You know that you body can handle anything that comes its way. You know that you are a mental ninja and can overcome anything. That's right, CrossFit can prepare you mentally for a long weekend with the in-laws (editor's note: mine are awesome).

     That's the mental conditining that CF employes. You won't find that in the Monday Bicep days, Tuesday shoulder days, and your LSD (Long Slow Distance). Think about this the next time your hitting the next WOD. Your mind will give up before your body. With that being said, you can do much more that you think you can. Give it a try next time.

     What are your opinions? Do you experience that mental fight? Have you kept going when you wanted to quit and never CrossFit again? Post thoughts, comments and questions down below. Speaking of mental fight, the video below is brought to you by Mr. Michael Libbie, and it a small shot of my personal mental fight. So be strong, think strong... and do burpees!

3,2,1 GO!

Yesterday's Training:

5 Rounds
7 155lb Squat Cleans
14 1.5 pood Kettlebell Swings
Time - 26:16
Just check out the video above and check out the pain!
Also, to note, my badass wife squatted 158lb x 2 yesterday. It looked like butter. She's built for it and could easily out-squat me soon.


Tuesday, October 18, 2011

Ramble Series: Part 1

     Great day people. It is a great day, because its raining... and that's nothing something I've seen much of this year. Today is part one of a three part series, I hope to get these in a row (kinda a 3 on 1 off type of deal)... but if it happens, it happens. Caution aside, let's get to the ramble!

     So, we all do or have heard of the CrossFit (esle you wouldn't read these). Why do we do it? What makes us come back to a program that makes our hands look like hamburger, gasp for air like we're paying for each breath and understand what pood means? Well, simple... it's effective.

      Today I just want to speak about conditioning, specifically physical conditioning (more on the others later). We know that CrossFit combines disciplines of different sports and training ideas. Olympic Weightlifitng, Powerlifting, Kettlebells, Gymnastics, Parkour, etc, etc. With proper training (listen to your coach) CF is an efective tool for creating fitter human beings. Look at other sports. Many MMA fighters swear by CF (or CrossPit), entire professional baseball teams use it, as well as college campus' around the globe.

      Why?! How did this grass-roots "functional movement" become the catalyst for change in the fitness industry? Once again, effective!!! "Bicep Days" are a thing of the past. Now, we think about different systems we train, our one-rep maxes, proper form on movement (MWOD anyone?). We run faster, lift heavier, and look like Marky Mark in the mirror (well, maybe not me).

     Our physical conditioning from CF is a big keeper. People we know ask us what we do, and tell us how much we've changed. But, it seems once we've really drank the koolaid looking good naked is an ancillary goal... it's all about performance now.

      Lastly, what I believe sets CF apart from the rest is what is required of us directly links with everyday life. A cop doesn't chase down a perp, catch is his breath and then take him down. No, he/she chases that punk down and takes him to the thunderdome. Isn't that a lot like CrossFit? Have you ever got off a rower and then have to lift something above or near someone's bodyweight? My guess is yes. CrossFit trains us for the real world, making us prepared whatever comes our way.

      So, what do you think about all of this? Is anything making sense, or am I just making noise? Finally, what do you think? What about CrossFit's physical conditioning is different than anything else? Post thoughts, comments and questions below, and stay tuned for tomorrow. Train hard, train smart... and do burpees!

THE SETUP from Pao Sanchez on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day

I must note that I got my behind kicked by my wife the other day... I think the koolaid is starting to tasee better


Thursday, October 13, 2011

One Year!!!

     Holy crap people! The Rambles of a Frosh is one year old today! Yes, just 365 days ago I got the bright idea the I should start a blog. What possessed me, I may never know, but here we are, one year in. Now, I haven't thrown down 365 rambles. I've missed my fair share, even recently. So, with such a milestone it's time for me to stop screwing around and bring the people what they want... ramble on!

     What it being my 1 year now, why don't we talk about that... milestones. In CrossFit, no one jumps onto the scene and becomes a super-stud. Yes, some may be more athletically gifted, driven or what have you. But we all start by learning. And in this particular sport/training program we are doing things we've never done before, or things that we haven't done since MC Hammer was still getting down.

     Yes, we are in a constant state of learning. For some its learning the Oly lift, or gymnastic movements or going from deconditioned to uber-conditioned. How do you approach something so widely varied? Easily... we set goals.

     If you started CrossFit, just did what you had to do, and never focused too much on it, is it a waste of your time? Not at all. What I'm saying is if you did actually consider what you want out of your training, then you would be that much closer to obtaining it. Does that make sense?

     Basically, setting yourself goals gives you something to strive for, something to train for. When we break these milestones it can be that much sweeter. You feel more accomplished, more motivated, and better prepared to tackle your next goal. So, what have you done? What milestones have you broken through since your CrossFit beginnings? How did that make you feel, or how did you react? Post thoughts, stories and questions to comments. Train hard, be better... and do burpees!

Fit City CrossFit Promotional Trailer from Ben on Vimeo.

3,2,1 GO!

Yesterdays Training:

20 minute AMRAP
10 95lb Power Snatches
1 Handstand Walk 25 feet
15 Toes to Bar
Rounds - 6 + 2 Power Snatches
Awesome WOD. Got with some old training partners for this one. I really doubt I could have hit what I did without them... especially trying to stay ahead of Mike! Loved the handstand walks in this, awesome skill to have that is in my wheelhouse