Thursday, March 31, 2011

Tired Pt. 2

     Well, good morning party people in the neighborhood. My name is Frosh, and I'll be your emcee in the throwdown of CrossFit goodness. Well... I usually am. Once again, long hours and early morning have gotten to me. On the plus side, I was able to grab a WOD after the evening chow... so that's a plus. That and I ran into another CrossFitter, who has invited me to a full Murph on Saturday... so maybe I shouldn't have gone to the gym.

     Anyway, I don't think I'll be able to bring you some solid rambles of normal caliber, at least while I'm in training mode. Now, I normally get my weekends, so how about I promise you a solid ramble on the weekends? That sounds fair. Besides, once I get done with training and I'm actually on deployment I'll be able to bring it back to some old school rambles. So enjoy the video, keep CrossFitting... and do burpees.

LITB: CrossFit High Voltage from WOD Gear on Vimeo.

3,2,1 GO!

Yesterday's WOD

5 rounds for time
5 Handstand walks
10 burpees
Time - 7:53
I'm not going to lie... that hurt! It was my first WOD with handstand walks, so that was interesting


Wednesday, March 30, 2011

... Tired

     Alrighty folks. I'm going to keep this one brief. I have 4am wake ups, and I didn't get done till 9 pm last ngiht. So, you'll have to forgive me... but I can't bring you my normal ramble caliber. So without further adue, here's a video and yesterday's WOD.

Arrow Crossfit from WOD Gear on Vimeo.

3,2,1 GO!

Yesterdays WOD
Rest Day


Tuesday, March 29, 2011


     Good morning Ramble-heads... how do you like that for my cult like followers? If no that, how about Froshaholics? Either one works. Anyway, I hope you are all doing well, and better than me. nothing like a 4 am wake up and going till about 630 at night. But hey, I'm still getting my WODs in and rambles out, so lets continue with that.

     So, I thought about something today... yes, training for deployment and CrossFit pops into my head... so what? Anyway, I have another questions for you. What is CrossFit preparing you for. There are many that use CrossFit for a general workout program, nothing wrong with that. Others train to be better at their sport. Some reap the benefits of weight loss and increased health. So what about you?

     Me, like my in the LEO/Military community, it prepares me for rigors like deployment and anything that comes my way. What kept me sane (sort of) in Haiti? CrossFit. What is keeping on my toes for this current one? CrossFit. What did I do in Afghanistan? Well... not CrossFit, but I wish I did!

     So whether you're using it to be better at say, Frisbee. Or, whether you indeed compete in competitions, be it CrossFit/Powerlifting/Olympic Lifting or others. CrossFit is designed to increase the GPP (General Physical Preparedness) of all that use it. So please, responses will be appreciated and read at a much later time in the evening. So live to train, train to live... and do burpees.

Crossfit Hollywood from 512 Media on Vimeo.

3,2,1 GO!

Yesterday's WOD:

7 rounds for time
10 Wallballs 16 lbs (it's all I had)
10 situps
Time - 4:56

Monday, March 28, 2011

     Hey there fitness creeps, Frosh is back and living up to the word for further ramblings. Pray for me, because by the time you read this my training has started. Yes, I get to look forward to training days from 5 am to 8 pm... so go me! I wonder what this will do for my fitness. Oh well, onto more important things.

     Well, today is going to be a simple ramble... an interactive ramble, if you will. That's right, it's questions time! Once again I leave it to you, the viewers, to respond. Anyway, today's question: How did you come to find CrossFit?

     My journey started with an article written in the Navy Times magazine about a growing trend back in 2008. A couple of botched WODs later I was gaining interest, and then just a damn addict after that. So I hear from many people that they heard it from a friend, or some an articles... or some some crazy workout going down at the globo gym. So, how did you first hear of CrossFit?

     Well, if you did hear it from a friend, I hope your being just as good of a friend and spreading the elite fitness word about the program that we have come to love/hate so much. So please tell a friend, keep WODing... and do burpees.

Snatching at CrossFit Brisbane from CrossFit Brisbane on Vimeo.

3,2,1 GO!

Yesterday's WOD

10 min AMRAP
5 Bar Dips
5 DB Hang Cleans 40 lbs
5 DB Deadlifts 90 lbs
Rounds - 7 + 5 dips
All they have available is DB going up to 60 lbs and a lonely set of 90 lbs... better make the most of it.


Sunday, March 27, 2011


     Howdy everyone. Frosh here, coming to you from rainy South Carolina. Nothing like a 7 hour bus ride to really get you pumped up. All my complaining aside, I'm going to resume in trying to bring you the best rambles possible. I hope that I make them all on time and stop missing days (like I've been slacking for the last few weeks). My wife will be making sure the blogs posts, so no one will be with out a good ol' fashion ramble.

     So, I was just thinking about things (which I now have plenty of time to do)... Today, I'd like to talk briefly about our environment. No, I don't mean be green and save the planet (which is still a good cause). What I mean is our WOD environment, and the effects it has on us.

     Some people will thrive in different environmental factors, while others will be crushed. For instance I'm usually teaching a class with all the lights on. however, I prefer my WOD with just one light in the gym on, giving me a dark atmosphere. Of course, I have the loud "I-want-to-kill-everything" music playing. Now, what if I changed that up? Bright lights and classical music? Do you think that effect my WOD time or numbers? Absolutely!

     Think about it, would you like to do Fran outside in the rain? For one, I'm sure it would be tough to grip either bar. But, you'd have the wind blowing and getting soaked... not a good time. How about a hot environment, say the middle east in a cramped globo gym with crappy music? That's what I'm going to be getting used to here shortly.

     Lastly, environmental factors can include our gear. What if instead of a CrossFit T-shirt and WOD pants you worked out with full fire fighting gear. I think that might set you back a bit (Murph anyone?). I just want you guys to think about these types of things. Where we workout can have quite an effect on performance. Anyone have anything to add? Maybe someone has worked out in an austere environment before and would like to share? let's here something guys! Load the bar, move the weight... and do burpees.

Friday Night Lights presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!

Rest Day
This is a legit and planned rest day. Since I've been here I'm trying to stay as Paleo as possible with the options available

Saturday, March 26, 2011

I'm here!

     Guess who came out of hiding... this guy!!! I know there has been a few of you that have been wondering where they hell I've been. Well, to answer your question, I've been in Virginia getting ready for deployment. So, instead of a ramble, I'm just going to give you a little Frosh-tastic recap.

     So it's been a lot of getting ready paperwork wise. Tomorrow I'll start my roughly 3 weeks of training for deployment. Oddly enough my training is going to be more arduous than my deployment. I can't wear civilian clothes or drink beer... yet I can on deployment... weird.

     Anyway, I'm excited/dreading deployment. I'm sure deployment is the best thing for a newlywed (that's the tought part in case you were wondering). So I'm trying to keep busy with the training I'm supposed to be doing, and getting back into the CrossFit WODs.

     I just want to say thanks to all of the CrossFit STL crew! It was a pleasure to coach for you guys, never did I leave a class feeling bad. I was always excited to be there, and always excited for you guys to kill the WOD! Honestly, it was around the best part of my day. So keep at it guys, all of you will give me a run for my money when I return.

     So, I'm hoping that I can stay pretty constant on the blog updates. I know with training, there may be days missed again. But, I promise I will do what I can to ramble a little bit every day. So here's hoping to that. Also, a quick reminder, the 180 Day Burpee challenge is less than a month away, I hope you're all ready :) Move quick, keep in touch... and do burpees.

I am your strongest competition from Full Squared Productions on Vimeo.

3,2,1 GO!

Yesterday's WOD (with wife's score)

6 min AMRAP
10 pushups
5 squats
Rounds - 9 + 3 pushups (Wife: 12 rounds w/ incline pushups)
Yea, my wife kicked my ass


Tuesday, March 15, 2011

     Hey again everybody!!! Did you miss me? Well, if you are actually reading this... then probably so. Sorry to slack so much recently. I warned you that this may occur, so I figured I could finally throw down a ramble... I know you've been itching for one.

     Well people, my fitness hasn't been at my normal levels just recently. Haven't been eating super super awesome, and I haven't got too many WODs in (but I am honeymooning, so...). Anyway, I know we can't always have the best conditions, or be right next to our box all the time. Fact is, we travel, vacation and get busy.

     So are you going to just follow my lead? I wouldn't suggest it, currently anyway. But, it begs the question (that I've asked before), what do you do when you're on the road? 100 burpees for time? Knock out a hotel WOD? Maybe bust through a park WOD? I'm sure there's something out there.

     For the people that have been on the road, and were still able to CrossFit... what did you do? It just may help out the folks that haven't encountered this before. Let's hear your interesting approaches to fitness. So do burpees, do burpees... and do burpees.

3,2,1 GO!

Yesterday's WOD:

Don't ask

Wednesday, March 9, 2011

How do you fuel?

     Hey again everyone. Looks like I have officially missed my third post. I don't feel too bad, because I warned you just the other day that it might happen. Unfortunately for you daily readers that may happen a lot more, mostly due to deployment. But I swear I will try my damnedest to get some knowledgeable rambles to you. Let's pick back up with this one!

We may look weird... but we're the fit peeps!
     I have just another quick questions for everyone out in internet-land. I know we preach Paleo like it's going out of style (even though it's slowly coming into style)... but I'm aware that not everyone follows with it. There's three big things that gets people going: politics, religion, and food. So we'll leave behind the two former and ask about the later... how do you fuel?

     Paleo is very simple... eat real food! Grass-fed and  un-f**ked with lean meats, fish, chicken, veggies, some fruit, and nuts and berries. I'm not going to go all "Leeny" on you (don't worry if you don't get the reference), but you can't have your grains, dairy and precious processed foods. I know people can get defensive with giving up their bread, but trust me... it's worth it.

     Now, normally I follow Paleo. I do allow some cheats every now and again (this would be one of those times). But, I find it works best for me. So, it begs the question, who else is a Paleo groupie? Anyone a Zone fanatic? ... South Beach (please say no)? What gets you through the day and through the WOD? Post you food and thoughts to comments. Whatever you do... eat good, train hard... and do burpees.

What are the CrossFit Games? from Natural Strength CrossFit on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Explore Portland
Walked around with wife and my sis through Portland. Saw some good sites, and had some amazing coffee!

Yesterday's yesterday WOD:

2 mile hike
Wife and I walked up and down Beacon Rock on the Columbia River Gorge. It's about 1 mile up, and 1 mile down... and a great view!

Monday, March 7, 2011

What's your fav?

     Happy fitness everyone! We continue on the path of righteous rambles. I hope I can keep you well informed and at the same time... keep your interest. Well, here goes nothing.

     I think I may have posed a question to my followers/viewers out there before. But I don't remember getting a response back to it, or at least not very many. So... let's hear it again. What is your favorite move/moves in CrossFit?

     I would have to say I'm a gymnastic man. Recently I've been going bananas for working on Gymnastics Skills, because I've found that I'm not too bad at it. I'm now able to string together multiple ring handstand pushups, walk on my hands, hold on the paralletes. However, that is just me bragging. My favorite move is double unders!

     So what about the rest of you? Is anyone out there a stud on the rower? A master of the pullup bars? A king or queen of the thruster? What is your favorite? And bonus points for anyone that explains why it's their favorite (I will be keeping score). So do what you do, keep up... and do burpees.

Georgia | A SICFIT Production from SICFIT on Vimeo.

3,2,1 GO!

Yesterday's WOD:

2,00 miles for time
It was in an airplane... plenty of time to sit and contemplate the meaning of life, liberty and the pursuit of CrossFit... so yes, I slept most of the way.

Friendly reminder: the, roughly, 180 day burpee challenge will soon be drawing in. Tentatively, the start date is 20 April, keep up with the blog for further updates and to keep track

Sunday, March 6, 2011


     Morning folks. I'm going to warn you now, you might run into a missed ramble or two. I'm travelling and visiting family and all that good pre-deployment jazz. I wish everyone well for the next couple of weeks. Look for the blog at 9am Midwest time, and if you don't see it then... well, you'll have to see what's in store for tomorrow. Most likely, this will be the same way I operate during deployment, so I guess you'll just have to be ready for it. So bare with me, keep training... and do burpees.

Crossfit Pittsburgh Green Bay Crossfit Super Bowl Challenge from C-Nolan on Vimeo.

3,2,1 GO!

Yesterday's WOD:

knot tying... for time
I think that means I got married.

Saturday, March 5, 2011


     Morning everyone! I hope you're ready for a real ramble... you kinda got hosed on yesterday's blog, so I'm going to have to make it up to you. So don't hold it against me... at least I got the blog out.

     Well folks, I just wanted to talk about some gymnastic move that often gets missed. I speak of course of the Knee-to-Elbow. Take a look at the picture below...

Top: incorrect   Bottom: correct
     You'll notice that the top is a more "Knee-to-Tricep" move... but that's not what this is called. The bottom, the true KTE, is what we're looking for. Notice that the hips are a lot higher and the entire body is more horizontal. It's going to take a very tight core and drive from the hips to reach this proper height. But, it's what we want to see.

     So, maybe the next time we have KTE in a WOD and you're not reaching the "sweet spot" give yourself a NO REP. This is if we're not subbing or just not there yet. It is something to think about. Basically I want you just to remember what performing them actually means we need to do. So drive with those hips, be explosive... and do burpees.

2010 Colorado Open WOD 1 from Matt Chan on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Gymnastics skills
Just messing around with some muscle-ups, handstand walks and what not.

Friday, March 4, 2011

     Not much I can say right now. Oh, I have an idea. I'm going to label this blog and menu as Paleo right now, Tell you what... I just want you guys to look through the archives find some of you favorite Frosh posts... maybe you'll find some old info I don't even know about... that would be great!

     Anyway, I'll let you get to that. I'm even going to shorten this a little drive bit. So find some good stories, read up... and do burpees.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Thursday, March 3, 2011

What keep you away?

     Hey there everyone. How's the morning treating you? It's a little too early for me over here. Have to get the blog written early early, so I can take my advancement test (ugh). Anyways, like I always say... come hell or high water, the blog will be there (except for those 2 times). So let's get to it.

     Alright, so I've got a question to pose to you. Recently I've been... I wouldn't say slacking... but, unable to participate in WOD on a normal basis like normal (saved it). Mostly this was health related. I mean, it wasn't worse than the flu (because it was the flu), but I still wanted to be smart with my recovery process.

     However, this brings up an interesting point/question... what keeps you from not coming into CrossFit? First off, if you ARE sick... STAY HOME! You have a great chance of making it worse and getting everyone else around you sick too. Hang out, eat your Paleo, and wait till you feel better.

     Ok, that out of the way... Do you find yourself crunched for time and just can't make it in? Do you find it hard to get the motivation to drive into the box? Are you making compromises (excuses) on why you're not coming in for a WOD? What keeps you away?

     I'm not going to lie, I've had my less than motivating thoughts. Some I ran with, but most I forced myself up and reminded myself that once I got started I would feel a hell of a lot better. So let's hear some responses people. Buckle down, perform the movement... and do burpees.

Crossfit Steele Creek from chris sheets on Vimeo.

3,2,1 GO!

Yesterday's WOD

Rest Day
Too much running around... maybe that was my WOD?

Wednesday, March 2, 2011

"The Open"

     Whaddup?! Happy Hump Day! Yep, nothing like Wednesday to make you happy and depressed at the same time. You're halfway done with the week!... and you still have half the week left to go. But I'm sure the rambling helps.

     Well, figure it's time to talk about some of that world wide CrossFit competition going on. That's right, its gearing up toward the 2011 CrossFit Games season. Hundreds and thousands of CrossFit athletes from around the world will be driving to get a spot at the Games in California this coming July. I went last year, and it was a blast! What these, supposed, human beings are capable of is completely astounding. So now it's time again to search for the fittest person on Earth.

     If you follow the Games, you'll know that last year we had a dedicated location for sectionals and then the top 30 of each sex moved on to a regional competition. This year is a little different. CrossFit HQ is having what is called and "Open Sectional". This will be a 6 week span in which one WOD is announced each week. Athletes from around the globe have that 6-7 days to complete the workout, and then the top 60 after the month and a half will compete at a regional level competition.

     Here's the thing about competing this year, you can participate in Sectionals in 2 ways. One: you can set up a camera and film yourself doing the workout and send it in online. Two: any local affiliate can "opt-in" to that weeks WOD and host it just like a local throwdown. This way, there is still that feel of last years sectionals, but if you can't make it due to any circumstance, as long as you have a camera you can still compete. What better way to find the world fittest man, woman, team and master.

     So, if you have any inkling that you're at the caliber of a Games level athlete, pay close attention to the new info being put out by HQ (2011 CrossFit Games). If you want to see where you stack up to athlete in you region... that still, get at it!

     I'd love to follow along and compete myself. But this year, due to military requirements, I will just have to be following from the sidelines (deployment will do that to a man). But, that doesn't stop any of you from getting after it and laying it on the line. Who knows how you'll fall in line. So train hard, give it your all... and do burpees.

History of Fran from CrossFit Stamford on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Cash in: 50 Double Unders
Box Jumps 24"
Kettlebell Swings 53 lbs
Cash out: 50 Double Unders
Time - 7:58
This was great! My first metcon since the cave run. Other than my forearms burning and my pants almost falling down... it worked well.

Tuesday, March 1, 2011

Purple Cobras

     Hey there everyone! Wonderful for you all to stop by the B-log (I realize I didn't shorten that word at all). I promise that this ramble will be much more worthy than yesterday's. I may have been late on a few, but I have yet to miss another blog... only missed 2 so far, and I'm shooting to only have it at that. So let's get to it!

     People, I just want to bring up a few things today. Mainly our view of fitness, and how we differ and are the same as the general public. You may have heard me and others refer to gyms other than CrossFit as Globo Gyms. This comes from the movie Dodgeball, where a giant corporation is trying to take over a small community gym (Average Joe's Gym). I'm not about to give you the synopsis, review, or most importantly ruin the movie for those who haven't seen it... I'm just telling you where the reference comes from.

     So first, let me just show you a difference... check these out:

Inside Gold's Gym
class at a CrossFit box
      So... do you see a difference? Up top I see a vast ocean of "strength" equipment, designed to isolate the muscle group. Down below I see a class working on perfecting their Overhead Squat for, most likely pre-WOD warm-up.

     Now ask yourself, where do you want to be? I'm going to go out on a limb and say that you would chose the later. Fairly obvious, seeing as how you read this blog. I think in CrossFit we're fostering a tight and strong community of athletes. No mater what your level of skill and strength... all of you are athletes. What are you at a "Globo Gym"? ... income. Many commercial gym are banking on the fact that you will buy a membership and barely use it. When you stop coming to CrossFit it will be noticed, missed, and probably asked if you are still ok.

     Now, I'm not saying that working out at a conventional gym is a bad thing. People can still get their CrossFit on there. And far be it from me that I criticize anyone for going to a gym and trying to workout... at least they're off the couch.

     So, do you guys have any good stories from you Globo Gym days? Maybe trying to squat standing on a bosu ball (fail) or maybe doing bicep burls in the squat rack (you should be fined for that). I know there are some rants out there from someone beside me... I hope to hear them. So stay close, drive forward... and do burpees.

CrossFit Charlotte: Sam's Story from Boomer Alred on Vimeo.

3,2,1 GO!

Yesterday's Skills/Strength

Just was playing around with some moderately heavy lifts. Since I'm getting back into it after "the sickness" I just wanted to be conservative. Went up to 365 lbs. Could have pulled some more, but class was about to start.

Handstand Holds
I was working on doing a handstand hold on paralettes. It's a great feeling when you can actually stick that.