Saturday, April 30, 2011

Hitting the road

     Hey they peoples. Frosh here again, still in the desert. Changing it up a little bit this week. I'm going to be traveling doing some training. You know me, saving lives, kissing babies, shaking hands... and that good jazz. So I'm going to try my best to ramble every day, I should be able to... but just in case. So I can't tell you where I'm going or when I'm going, but I'll be back soon. Keep training, Squat heavy... and do burpees.

South Coast Crossfit from WOD Gear on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:

Sumo Box Squat 145 x 5 x 3

Sumo Speed Pulls 184 x 12 x 1

6 min AMRAP
3 DB Power Cleans 60 lbs
5 CTB Pullups
Rounds - 8

Day 15 Burpee Challenge / 120 Burpees Total
Burpees aren't a challenge yet, but that total is really starting to pick up steam!


Friday, April 29, 2011

CrossFit: it's for everyone

     Greeting people. Well, you couldn't help yourself, you just couldn't stay away, you had to read my blog... hell, I can't blame you. Another day to learn is another day to improve. And that's what we here at the Rambles of a Frosh aim for. So, let's get to it.

     So, I know this has been CrossFit Mainsite fodder, but I'll jump on the band wagon. Actually, today I'm talking about jumping on the bandwagon. Check out Thursday's post (the 28th), and you'll see a video link for a clip of Charles Barkley getting ripped on for doing CrossFit. Now they weren't making fun of him for doing it, they were making fun of him cause he was getting his ass handed to him... like we usually do anytime we walk into the box.

     However, we've been seeing a lot more people get the word of CrossFit out to the masses. The movie 300 was a big seller, because people were saying that they were using CrossFit to get in shape (when in fact they were using Gym Jones, a CrossFit knock off). So CrossFit is growing from the humble garage sport to huge 10,000 square foot boxes around the country. Now, is all this a good thing? Is CrossFit going away from what it used to be?

     I believe it is a great thing! I mean, CrossFit is for everybody, why do we need to hide that fact. It's cool that were getting insanely stronger, faster and fitter from this unknown program. But, are we going to stop getting fitter because people know about it now? Hell no! I think CrossFit is creating a generation of people that are taking control of their fitness. It has people making goals and actually thinking about how they are going to achieve them... and it's given me a chance to ramble on about fitness. Seriously, CrossFit changed my life.

     But, I'm just single man (married man that is). What does everyone else think? Are you embracing the change of CrossFit reaching the masses? Are you pissed that too many people are clogging up our secret club? Or do you generally not even worry about it? It'd be great to hear some opinions on the matter. But least I forget: get strong, get fast... and do burpees.

Crossfit muscle up rings play time.... from yvangt on Vimeo.

3,2,1 GO!

Yesterday's WOD:

"Dumbell Fran"
DB Thrusters
Time- 7:56
This was exactly 2 minutes slower than my normal Fran. swapping the bar for the DB really makes a huge difference!

Day 14 Burpee Challenge / 105 Burpees Total
Triple digit total... what what!!!


Thursday, April 28, 2011

Epic Fail

     Hey gals and pals! Greetings once again, all the way from the Middle East. I'd love to insert a funny antecdote right here, but unfortunately for my ever changing schedule I just woke up... I guess that's kinda funny. Oh well, if it's not, we'll just take care of it with a ramble.

     So yesterday, while driving around base with my boss, we stopped at the local Green Bean Coffee shop for, well... coffee. Now leave out the coconut milk, hold the Stivia, I'm a black coffee drinker. Well, I got talked into getting a chilled mocha frappe espresso (you get the picture). At first, not that bad... but then I finished it. Holy sugar rush Batman! This thing floored me. When I got back to work I spent a good 20 minutes hugging the toilet, because it was just too much. I've been eating fairly Paleo since I got here, and that was way off the map.

     Now, this story comes with a question. A lot of us CrossFitters will follow a fairly strict eating habit. Be it Zone or Paleo, most of us are trying to get the most out of our fitness. So, have any of you out there ran into this? Has anyone out there taken one hard fall off the wagon? Did you experience a similar outcome as me? What are some of your "Epic Fail" stories? Leave a comment, spill your Paleo guts... and do burpees.

Friday Night Lights 11.5 presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:

Back Extensions 3 x 20

Weighted Situps 3 x 15

Sumo Box Squats 140 x 5 x 3

Sumo Deadlift 245 x 3 x 3

8 min AMRAP
1 1 arm 40 lb DB Snatch 
1 L-sit Pullups                
1 Dip
3 1 arm DB Snatch
3 L-sit Pullups
3 Dips
5 1 arm DB Snatch
5 L-sit Pullups
5 Dips
Rounds - 3

Day 13 Burpee Challenge / 91 Burpees Completed


Wednesday, April 27, 2011

A nice pressed shirt

     Howdy howdy fitness zen masters. Whats the good word of the day? I'll tell you... it's burpee! That's right: "The Burpee: you can always do one more." Hey, sounds like a good TV ad, right? Ok, maybe I'll give it a while till Rambles of a Frosh hits syndication. Let's just stick with the blog. Before I begin, shout out to Laurie of CrossFit St. Louis fame. Thanks for the plug on the CFSTL website. Now, let's make some magic.

hense why the cookie is never worth it... unless it's my wife's Paleo cookies
     Are you looking for a new sport? Did my last posts on Chessboxing, Cheese Rolling, and Solo Synchronized Swimming not do it for you? Well, I bring you a new one. This crazy sport bring you the "the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction of a well-pressed shirt" I bring you... Extreme Ironing!

     Extreme Ironing started in the mid 90's. Slowly gaining in popularity "athletes" would snap photos of themselves heated in the battle of their sport (pictured above). It wasn't untill 2002 in Europe that the 1st annual Extreme Ironing World Championships was held. 12 teams. The competition was split into 5 sections: Ironing in Urban environment, Water (ie river, ocean, etc.), Forest, Rocky/Mountainous, and a Freestyle category. Athletes were jusdged on creative ironing locations... as well as creases in their clothes.

     So, is anyone ready to be an Extreme Ironing athlete?! Come on, if we all get excited we could see this puppy in the Olympics! I'm sure CrossFit training would add great benefit to your ironing skills. How about Tababa Ironing? 8 rounds of 20 second rounds, see if you can iron an entire shirt... that actually sounds like something I'm going to try... one burpee per crease penalty! Anyway, let's come back to the real world. Move the weight, open your hips... and do burpees.

Strengthen up For 2011 from Anna Le on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day
Needed to give it a rest from the heavy Deadlifts. Next time I'm changing to a sumo Deadlift and backing off the weight considerably

Day 12 Burpee Challenge / 78 Burpees Total


Tuesday, April 26, 2011

The Open

     Another sand filled word from the mouth of Frosh. Hey folks and folkettes. Hows things treating you in the great CONUS (Continuental United States)? Raise your hand if it's over 100 degrees where you are!... yea, that's what I thought. Anyway, I complain about the weather too much, lets change subjects.

     So, who here has been following the 2011 Reebok CrossFit open? I know it keeps my rivited here from the middle of the desert. Hell, I've even tried one of the WODs. Due to travel I did not compete, but next year... it's on! Let's take a look at ALL of the WODs of the Open, and see what we see there.

WOD 11.1
10 minute AMRAP
30 Double Unders
15 Ground-to-Overhead 75 lbs

     Alright, great way to start off the competition. I'm biased though, I love double unders! So I think that was the big part of this WOD. If you have your DU then your going to get farther. Getting tripped up with this can seriously slow you down. It's light on the GTO, so I think this was an great lung burner and grip heavy WOD. Looking forward to try this!

WOD 11.2
15 minute AMRAP
9 Deadlifts 155lbs
12 Hand-Release Pushup
15 Box Jumps 24"

     I kind of tried this event. I messed up and did a 12 minute AMRAP instead of 15. Only nabbed 7 rounds plus my deadlifts. What killed me? Pushups! Some people talk about deadlifts getting heavy and box jumps hitting suck factor 10. However, those were my rest periods. I really liked this one, and knew this one I would just move through. If my pushups were sound I would have done awesome. But, there you have it. Some crazy athletes around the world are knocking out 16 rounds! These peoples are machines.

WOD 11.3
5 min AMRAP
Squat Clean/Jerk 165 lbs

     There you have it, this would have been my downfall. This may not be "heavy" for some people, but I sure as hell cannot thruster my bodyweight. That and my Squat Clean/Front Squat is grabage! How some people are going to get 40 plus reps of this is absolute insanity!!! That's like a Heavy Grace and a half. This WOD is definitely a fast and heavy, and now we're starting to see diversity in the work. What's next?

WOD 11.4
10 min AMRAP
60 Bar-facing Burpees
30 Overhead Squats 120 lbs
10 Muscle Ups

     Ok, this isn't an AMRAP... its a damn chipper! What do I love here? Muscle Ups are fun for me, and I don't think I'd fair too bad on the burpees. At a recent competition I 1RM my Overhead Squat at 155lb... 20 lb PR for me, so that's just fine. So yea, Squats would kill me. I think the limiting factor for people is muscle ups, especially after you taxed them with 60 burpees and 30 squats with active shoulders. Do I think rings should be in the Sectional level? Yes, we are testing for the fittest on earth, and they need these skills.

WOD 11.5
20 minute AMRAP
5 Power Cleans 145 lbs
10 Toes-to Bar
15 Wall Balls 20 lbs

     This is another one I'd like to do. This is the longest we've seen thus far. Some people excell here... and I don't do too bad. Power Cleans are "light" and very few. I love me some T2B. Wall Balls are my nemesis, but 15 isn't too bad. However this long time domain, lower power output, is very taxing. Can you push and strategize your rest enough to dominate? Maybe just rest as you chalk up and hit it, or rest a little bit as you transition. Now a sneek peek at the last WOD of the open.

WOD 11.6
7 minute AMRAP
3 Thruster 100 lbs
3 Chest-to-bar Pullups
6 Thrusters
9 Thusters
12 Thrusters
12 CTB
15 Thrusters
15 CTB
18 Thrusters
18 CTB
21 Thrusters
21 CTB
24 Thrusters
24 CTB
27 Thrusters
27 CTB

     Ok, this looks like Fran got pissed off at so many people going sub 3 she came back with a vengence! Alright, so normal Fran (with normal pullups) is 45 reps of each, 90 reps total. This is 135 reps of each, 270 total!!! 3 times the pain! Look at the numbers, Elite CrossFitters will complete Fran between 120-180 seconds. That's 1.3-2 second per rep, again thats with lower rep scheme... and not to mention a descending rep scheme. You now have 420 second to do the 270 reps. To get through one full round that's moving at 1.5 second per rep. Now that is flying! That means straight through, no rest just to get one round complete! My theory... I don't know that anyone will get through all the rounds. I will be severly suprised if anyone does. This WOD here makes me glad I didn't do the competition this year.
     So there they are folks, all the WODs on one sheet of internet. Has anyone out there been keeping up and competing? I can promise I'm going to give every one of these WODs a go... yea know, within the next year at least. Anyway, what do you think the the Open this year? Hate it? Love it? I'd like to hear what you think. So train hard, do the work... and do burpees.

Reebok History of Crossfit Games from Jon Rosen on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD

Sumo Box Squats 135 x 5 x 3

Deadlifts 315 x 5 x 3
Might have been to heavy. I'm going to bring this back down and switch to sumo deadlift

Press 95 x 3 x 5

Every 30 seconds for 10 minutes with a 95 lb barbell
1 Power Clean
1 Hang Squat Clean
1 Shoulder to Overhead
Just wanted to do a WOD that was light weight, hit a good ROM and kept a sweat going

Day 11 Burpee Challenge / 66 Burpees Completed


Monday, April 25, 2011

Burpee count

     Greeting from 100 degree weather! Seriously, I thought firebreather was just a figure of speech... I guess not. Anyway, I told you yesterday I was excited to see proper deadlifting at the base gym. Today was an uninspiring horribly formed deadlift and squating in the Smith Machine. Oh well, They'll get it right one of these times. On to better things, I have adequate amount of sleep in me, so let the rambling continue!!!

     Day 9 on the burpees today! Say goodbye to single digits. But this begs the questions, who's doing this thing anyway? I think I know of a couple of guys and/or gals that are keeping up. So throw your hands in the air... because you need to do that to complete the burpee. I'm calling everyone out, who's in right now? If you just missed the start date you're more than welcome to join in now, just do the total number of burpees and you're good to go. So do burpees, do burpees... and do burpees.

Workout at Outlier CrossFit San Diego, California. from Adam Stevenson on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Day 10 Burpee Challenge / 55 Burpees completed
Looks like yesterdays ramble decided not to post, so we are at 10 as of the 25th


Sunday, April 24, 2011

     This is a bit of a theme... but holy crap am I tired! It felt with I got beat up with a 3 pood kettlebell by Fran! Deployments have that awesome may with you, kinda like the Filthy Fifty. However, I think its another rest blog. I'm sorry to keep giving these to you guys. Just please understand, a guys got to sleep, alright?! Do something, do something... and do burpees.

Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo.

3,2,1 GO!

Yesterday's WOD:
Rest Day

Day 9 Burpee Challenge / 45 Burpees Total
It sucks doing burpees in triple digit weather. I know it's still single digit volume... but jeez!


Saturday, April 23, 2011


     This is going to be a very interesting time out here, as far as rest and recovery goes. One day a week I work 7AM to 3PM, then a 3PM to 11PM, then a 11PM to 7AM... kinda hard to get a normal schedule, don't you think? Oh well, I am pleased to see some cool stuff in the gym... people deadlifting! And not just an uneducated Dead, these people know what they're doing. I love people Deadlifting. The only thing I love more is my wife. So if my wife Deadlifts... I think my head would explode. Anywho, enough ranting, lets get rambling.

Dear God, I hope this isn't real

     So, speaking of rest and recovery... I have a question for my peeps out there. So there's a lot of things we will to get ready for our training. Adequate sleep, foam rolling, Paleo, K-Star's MWOD, CWT (that's the Contrast Water Therapy). There's so much out there that will effect abd ehance our performance. It can be difficult to do it all, I know. So what I'm wondering is which method of R&R do you most believe in? What's your favorite? How do you recover?

     Alright, being out here it's a little different. I don't have a foam roller (for the time being), sleep is as I can get it, and Paleo is up to what they serve in the chow hall. The biggest mover for me has to be the mobilization piece. I'm making sure to take the time to MWOD it up before I start to move under heavy loads, and stretch it out good once I'm done. I have to use what's available, and right now... that's my own body.

     OK, so that's my insight. I would love to be doing more, but for now that's it. So what about the rest of the viewing public? What is your Paleo rocket fuel? How much sleep does your body need? What keeps you at top performance? Maybe we'll hear of something new. So keep resting, hit your recovery... and do burpees.

Friday Night Lights 11.4 presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:

Front Squat 165 x 5 x 1

Press 105 x 5 x 3

3 Rounds for time:
5 145 lb Power Cleans
10 Burpees
Time - 4:20

Day 8 Burpee Challenge / 36 Burpees Total


Friday, April 22, 2011

Reports from the sand

     Salam fellow party people (I think that means hello). Yesterday was a bit rough. Nothing like getting acclimated to 100 degree weather on 30 hours without sleep. Not to worry, I have my rest, got some recovery, even lifted and got a WOD in... and did burpees. Man, it's going to be a breeze doing the WOD back in the states. Anywho, what am I doing wasting presciuos time. Let's ramble.

     So, it's brain time again. Yes, the talk that I must come back to all the time... the mental game. Do you have it? I bring this up because I was watching a few videos of athletes talking about the Reebok CrossFit Games Open that is currently going down right now. Now I'm talking about WOD 11.4, which goes as follows:

10 min AMRAP
60 Bar-Facing Burpees
30 Overhead Squats 120 lbs
10 Muscle-Ups

     Pretty terrible looking WOD, huh? Let's be honest, this thing isn't an AMRAP... it's a chipper! A good number of people around the globe completed at least one round, but no one come in with 2 full rounds (close but no cigar anyway). Now how can you say there's not a mental game. I mean what person isn't looking at this and saying "*explitive*, this looks hard!" Now when we start to think about, and game WOD, try not to point out what is going to suck (which is everything). Instead, how about what is the good that you can see. For me, I'm going to peek at this and say, "alright, I can't wait for the muscle-ups". Someone out there may be tickled pink by the Squats, cause they know they're going to rock it. So some people might have nothing in the wheelhouse for this WOD. How about thinking, "It's only a 10 minute AMRAP"

     When you start to dread WODs, then you're letting yourself get defeated before the 3,2,1 GO even happens. Get excited, get amped out, get ready to *&% some WOD up!!! is the WOD Fran? Think to yourself that you're going to send that menacing bitch to hell, where she belongs! CrossFit is fun, that's why a lot of people come back day in and day out... why get wrapped around the negatives?

     I think there is a HUGE mental component to CrossFit, obviously. Of course being strong as 5 horses and fast as a pack of gazelles doesn't hurt either. I'll take the words of the epically strong Louie Simmons, "You can have a million dollar body, but if you have a 10 cent mind you're going nowhere." Think happy thoughts, get after it... and do burpees.

OPERATOR | A SICFIT Production from SICFIT on Vimeo.

3,2,1 GO!

Yesterday's WOD
Rest Day

Day 7 Burpee Challenge / 28 Burpees Total
They're quickly adding up


Thursday, April 21, 2011

Final destination

      Hi folks. Here I am... uber sunny Qatar. I wish I could do better for my addoring public... but I haven't sleept for a good, and haven't got much of anything to eat. Deployments can be just that... a realy pain in the asphalt. So maybe an epic blog will come tomorrow, at least I'm hoping so... do burpees.

3,2,1 GO!

Yesterday's WOD
Rest Day
Yea... I'm tire flippin' tired.

Day 6 Burpee Challenge / 21 Burpees Total

Wednesday, April 20, 2011

Does the belt match my purse?

     Greetings all! Another report from the desert. And, you know what's sad? When you use the bathroom and start sweating because it's so hot in there. Then you step out into 90 degree weather and feel cooled down. I donno, maybe it's just me... but that seems wrong. So whatever your weather is, enjoy it. Ok, complaining over with, lets ramble

     Alrighty fitness folks. I have another great ramble in store for you. This time we are talking about belting it up. That's right, we're talking about weightlifting belts. Now I'm not going to get too crazy into Olympic weight belt vs. Powerlifting weight belt... that will be for another day. But, instead, what are you getting or loosing from a weightlifting belt, and what's the true purpose.

     First off, why and when do we need to use a belt? First off, there is some misconceptions about the belt. Most people will say it is specifically for you lower back. True, wearing a belt will give your body to become more aware of its position. However, the main purpose is to increase Intra-abdominal pressure (IAP). Increased IAP will add stability to your spine when performing lifting. We usually achieve increased IAP by holding our breath and contracting our abdominal, but to a point of maximal weight, that may not be enough... which is wear a weight belt comes in. Think of a weight belt as an additional set of abs, and providing that extra amount of stabilization to the spine.

     So, we just gave some pointers of when I why you should wear a belt. But why shouldn't you use a belt, and what are the cons of it? Well, you shouldn't begin your weightlifting career being added by the use of a belt. The fact of the matter is, you haven't reached your true potential of maximal weights... you just don't need it. Now, let's say you are a weightlifting God, and you are the top of the top. Should you still always wear a belt? I would say, not all the time. Wearing a belt, like I said, is like having another set of abs. When you rely on a belt to move the weight, then the strength of your abdominals may actually decrease. If you choose to wear one, then extra work must be done to ensure you are focusing on keeping the midsection strong.

     There you have it... a quick look into belts. I believe that they should be used with care and caution. However, knowing is half the battle (GI JOE!!!). In future posts were going to breaking down the difference between the Olympic style and Powelifting style of weight belt. But for now, I'm just being general. So due your homework, stay on top of it... and do burpees.

3,2,1 GO!

Yesterday's WOD:

WOD 11.5 (kinda)
12 min AMRAP
- 9 155 lb Deadlift
- 12 Hand-release Pushups
- 15 24" Box Jumps
Rounds - 7 rounds + 9 Deadlifts
Apparently it was supposed to be 15 minutes instead of 12. I think I could have finished the 8th round. I was pretty good about form though, so I'm happy with that.

Day 5 Burpee Challenge / 15 Burpees Total


Tuesday, April 19, 2011

CrossFit Badass

     Once again folks, it's wonderful to be here (I don't know if you can interpret sarcasm via the net). I'm wondering something... is eating sand considered Paleo? If so, I'm pretty sure I'm chocked full at the moment. Be that as it may, it's another day in sunny (and 90 degree) Kuwait, moving to final destination soon. Well, enough of my complaining, let's go to the damn thing.

     Did anyone watch the 2009 CrossFit Games? If you got to see it in person in Aramos... LUCKY! I however watched the Journal videos to see the epic competition that took place that year. One thing that the 2009 Games had was the "Last Chance Qualifier." Anyone who didn't make it passed the Regional competition could still make it to the Games. This allowed Tommy Hackenbrook to make it, and then take the 2nd place spot. Also, at allowed a humble hero the chance to compete. I speak of LT (I'm sorry if the rank is not current) Steve Smith.

     Steve Smith is not your ordinary CrossFitter. During the process to reach the '09 Games he was deployed as a Platoon Leader in the Army's 82nd Airborne. A combat unit that was currently deployed to Iraq. The native Texan was battling not only the enemy (the biggest part), but also finding the time to train, eat well (MRE's are not that Paleo), and even find the bandwidth to be able to submit his video for a chance to qualify.

     Supported by his deployed chain of command, Steve made it and was allowed to fly to California to compete in the Games. His 48th place finish is nothing to sneer at. He beat out about half the competition, and then flew back to a war! Not only his determination to succeed in the Army and at CrossFit, he has some awesome stats to post! This is, again, probably not current but it was some of the benchmarks he had at the Games:

- Sub 2 minute Fran (1:57)
- Nearly 30 rounds of Cindy (28 rounds)
- Over 500lb Back Squat (505 lbs)
- 465 lb Deadlift (but then went to lift 505 lbs at the Games!)

     I believe CrossFit draws in athletes like Steve. It shows in his everyday life. But again, CrossFit is not just to yoked out baddest of asses. It is for those that truly want to better themselves and life and at fitness. I see this at CrossFit St Louis all the time. Those who may regularly finish last in a WOD have one hell of a heart, and are 100% athletes. So support the troops, watch the Games... and do burpees.

CrossFit Elevate Promo 2011 from CrossFit Elevate on Vimeo.

3,2,1 GO!

Yesterday's Strength:

Back Squat 5 x 3
- 135 lbs
- 155 lbs
- 165 lbs
- 175 lbs
- 185 lbs

Day 4 Burpee Challenge / 10 Burpees Total
Yeah!!! Double digits for the total!


Monday, April 18, 2011

Sleep deprived

     Howdy again folks. Hey everyone, let's welcome Kelly! ("Hi Kelly!") She has finally seen the light and decided to become a public follower of the Frosh Blog. But with that being said... this may a bit of a loopy blog. I've been awake for well over 24 hours, which is probably awesome for my fitness. However, I finally found the gym today and was able to get some lifting and WOD in... so it's not all bad. Let's continue.

     I'm actually at a little bit at a loss for words (imagine that, I know). Again, I blame the sleeplessness... it happens when you jump a good 8 time zones. Should be ready and recovered by tomorrow. So, without a proper ramble, I have an equally important question.

     So, us CrossFitters are very serious about our level of fitness. We destroy our WODs, make sure to get in our Paleo, and always hitting our MWOD. Now, we can't stay perfect forever... sounds kinda boring anyway. So, my question is about cheats. Specifically for our diets. Whether you Paleo, Zone or what-have-you, you will run into the bad choice every once in a while. So, what is your cheat meal you love to indulge in? Me, hands down it's Ben & Jerry's Birthday Cake Ice-cream. Don't ask me why... that sh*t just tastes good! But, it may be a while till I can indulge in that... or anything for that matter. So post your fav bad thing in the comments section. But until then, stay strict, keep intensity... and do burpees.

3,2,1 GO!

Yesterday's Strength / WOD:

Deadlift 5 x 3
- 275 lbs
- 315 lbs
- 335 lbs
- 355 lbs
- 315 lbs
It felt awesome to lift some heavy loads once again... I've been missing that

"Freddy's Revenge"
5 Rounds
- 5 Shoulder-to-Overhead
- 10 Burpees
Time - 8:30

Day 3 Burpee Challenge / 6 Total Burpees
Yep... I'm liking these early days... not bad at all


Sunday, April 17, 2011


     Howdy folks. Ah, nothing like a good ol' 18 hour plane ride to enhance your level of fitness. But hey, I'm back in the Middle East. Already got it started right by getting completely lost on base at 1 in the am (which is 45pm back home)... Meh.

     So, traveling do quite a wonders for you fitness and mobility. I was watching some of these CrosFit road trip videos, and that's a lot of time sitting in a shitty position for hours at a time. Think about it, you're in a half squat with crap for your lumbar curve. What does this mean to you? It means we must mobilize! Yes, take a page from K-Star and get your body right. Make sure we're taking time to unglue ourselves. So make sure you get your foam roller on or find yourself a lacrosse ball (which I was fortunate enough to bring with me).

     So what have you guys ran into? Ever been on a road trip and wandered into a CrossFit box? How did that feel? Did you perform as well as you normally do? Make sure you're taking the time to be right, and get ready for a good performance. You do this and you will be stronger, and fitter, and find your way to some PRs. So keep rolling, mobilize that body... and do burpees.

As Seen on .com... from SICFIT on Vimeo.

3,2,1 GO!

Yesterdays's WOD
Rest Day
Moved about 400 sea bags full of gear, equipment and clothing (so I guess that counts)

Day 2 Burpee Challenge / 3 Burpees Total
Got to do these in the bravel... fun!

Saturday, April 16, 2011

Crossing the Atlantic

     Well high there people. I did have to write this blog the day before... I'm pretty sure I've been flying for 12 hours by the time you're reading this. Oh well, another day in the Navy (you'd think I'd be sailing). Well, I still want to keep the blog up to date, and not skimp on you guys... nothing like a daily dose of Frosh. Anyway, I'll let you know how the flight really went tomorrow.

Revolution X - CrossFit from Revolution X on Vimeo.

3,2,1 GO!

Yesterday's WOD
Rest Day

Day 1 Burpee Challenge / 1 Burpee Total
Whew... tough day. So this begs the question, who's participating? Post to comments


Friday, April 15, 2011

Travel Day

     Hey all! Well, its been a long 3 weeks of training. Running in the dirt, shooting weapons, carrying 50 lbs of gear 12 hour of the day, eating very un-paleo meals and trying to catch a few hours of sleep )AKA power nap. With it all over, I am ready to board a plane to the middle east and begin the 6 month journey that is to come. so let me ramble a little bit and say "see you soon" to all my loyal followers and readers.

     So, 6 months of being gone. Not too bad of a trip, especially when you figure that my first deployment was 15 months... this won't be that bad. As many of you know, I am headed to Qatar, while not giving out too much info over the unsecured Internet, I'm going to the "resort" of the Middle East. I can imagine that I'll be able to train, able to contact home, and continue my rambles... as they have been slacking during this training period (a lot).

     Once again, I do plan to focus very heavily on strength gains. Hoping for a 3 x Bodyweight Deadlift, 2 x Bodyweight Squat and a Bodyweight Press. Doing this I am starting with Rippetoes book Practical Programming, using the Linear Progression. An awesome book, if you get the chance to read, and I may devote a ramble to it at a later date. One of the early things I packed for this trip is my rings. So I will not be slacking on my Gymnastic work as well. as K-Star says, "I want more of everything."

     So now, I need to give some shout outs to the people I will be looking to for support. First off, my Wife, I swear this 6 months will blow by, and the most dangerous thing in store for me is a paper cut, I love you! And, when I get back, I'm teaching Ethan to do pullups. Second, the coaches and people of CrossFit St. Louis. Libbie, Laurie, Leeny, Diana, Soloman and the rest of the CrossFit STL crew (too many to count). It's been a privilege to WOD with you and that you put up with my attempts of coaching you, see you all really soon. Lastly (and not leastly) my family. This is our 4th rodeo through the deployment process, and the last one too. I know I will hear from you in emails, and likely care packages. I'm thinking of you all and will seeing you for Christmas (this year!)

     With those last few words I prepare my bags for departure. I'll miss you all, and see you very soon. Just remember, when the WODs get tough and you want to quit, I'll be doing workouts in 140 degree weather (I'm just saying). If you have any questions, or nice words, please feel free to post them below. One last plug, the burpee challenge starts tomorrow! This will continue until I reach US soil. Look below and I will explain more. Hit it hard, look forward to tomorrow... and do burpees.

Friday Night Lights 11.3 presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!

Yesterday's WOD

1 Strict Dip
1 Handstand Pushup
1 Strict Pullup
3 Strict Dips
3 Handstand Pushups
3 Strict Pullups
5 Strict Dips
5 Handstand Pushups
5 Strict Pullups
5 Strict Dips
5 Handstand Pushups
5 Strict Pullups
3 Strict Dips
3 Handstand Pushups
3 Strict Pullups
1 Strict Dip
1 Handstand Pushups
1 Strict Pullup
Time - 3:59

Day 0 Burpee Challenge / 0 Burpees total
As you can see, I will be counting the day of the burpee challenge I am on (which will be the number for the day), and the total numbers of burpees completed to date. Obviously, we have not started yet, tomorrow (Saturday) will be day 1. You can complete the burpees throughout the day (which will help in the later days). However, every 50 days are done for time (and I will be asking for times). Post any questions you have about the challenge, and let's get to it!

Friday, April 8, 2011

Still moving

     Alrighty folks, another beautiful day in the neighborhood. Sleep deprived, hungry, sore and still getting my WODs in (sometimes to my detriment). However, once all this training is over I'll be actually able to get into a schedule, train like I want to, and It'll just be easier. So, I guess I'll throw out a question to everyone... How's their training going? If you want to throw down a recent PR or anything, feel free to let the rambling public know. So aim high, move the weight... and do burpees.

CrossFit Liverpool from CrossFit Liverpool on Vimeo.

3,2,1 GO!

Yesterday's WOD

5 rounds
complete in under 1:00
10 70lb DB Kettlebell
10 16lb Wallballs
1:00 minute rest
Should have cut the rest a lot shorter. Still, not a bad one

Thursday, April 7, 2011

It's early...

     Morning folks... a very early morning that is, folks. It's 3 am and I'm watching a bunch of sleeping weapons (loads of fun by the way). So yes, rest and recovery does suffer a little bit during this training. One last day of shooting weapons and a bunch of other crazy stuff. The training is almost over, that means some read-worthy rambles will soon be coming. Until that day... I'm tired, I'm sore... and I'll do burpees (and you should too).

Friday Night Lights WOD 11.2 Presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!

Yesterday's WOD

Rest Day
Once again, this was program. Because I've missed the last few days you guys haven't been able to see the WODs. I'm still working on a way to do the Filthy Fifty in this ghetto ass gym that doesn't have a box, GHD or proper bar... oh well.


Wednesday, April 6, 2011

Just plain ol' blog

     Hey folks. Once again, I've failed you the last 2 day. I'm trying, believe me. But, I've been waking at 4, training till 6 in the evening, and usually don't relax till after my WOD, which is usually around 8. Now, that makes for a long day. So, once again, please understand that the rambles are suffering for the time being. It will get much better once I hit deployment. Anyway, keep reading, retain a lot... and do burpees.

(No video due to super slow "power output" from the internet connection)

3,2,1 GO!

Yesterday's WOD

Push Press (either 80 or 90 lbs)
Time -5:53


Sunday, April 3, 2011


     Hey all! Ok, maybe I should have explained the "weekend" posts a little better. So we still train on Saturday, it wasn't as long of a day. Still, just shooting weapons and learning stuff I've already learned. Anyway, that means that the Sunday and Monday posts are going to be chocked full of CrossFit goodness. The rest of the days are going to be a little short due to the limited rest and recovery period available... at least for the time being. So, lets get to it!

     You'll notice today's blog title (or if you didn't, notice it now). No, I didn't misspell KTE, it is CTE: "Core to Extremity". Have you heard this term before? I don't believe we've covered any rambles on this before, and if we have... if so, let's touch on it some more.

     So the CTE is used to explain how we produce the power needed to move the weight. Of course, we will generate the most power from our core and hips (which explains why we're such hip whores) and then the least amount of power at our extremities. Let's use the Power Clean as an example.

     So we are bringing the bar to our hips and there is a violent upward opening of the hips. I know I've said this before (heard it from coach B), "when the arms bend, the power ends". So now that are hips are fully opened are shoulders should naturally shrug (so how we're moving away from the core?). After the shrug we will finally bend our arms enough to get our elbows around the bar and catch it in a roughly quarter squat position.

     See how that works? The force that generates power should start in the most powerfully place in our bodies. The core is an amazing weight mover, and it is our job to capitalize on that fact. And this goes for most other moves that we do: kettlebell swings, overhead movements, the snatch, etc. So have a buddy watch your movements or listen to your coach to make sure you are sound. You'll be able to get much more done if you become much more efficient. Check out today's video for a good example of CTE. That's it then folks. Use your hips, load the bar... and do burpees.

CrossFit Thrusters from Darryl Pierce on Vimeo.
3,2,1 GO!

Yesterday's WOD

Rest Day
It was the end of the week, but I think it all caught up to me in the end. I'll have a good WOD later today, but I definitely needed to rest of for it

By the way folks, the 180 day burpee challenge is coming up soon. I'd say about 2 weeks to go. I will let you all know when the exact day will be as soon as possible, but look for the bottom of the ramble for a count for the day and also total number of burpees thus far. To answer a question... yes, if you do some burpees in a daily WOD those will count. Let's get pumped up guys! Burpee time is almost upon us!


Saturday, April 2, 2011


     Mornin' folks, great day to be huh? Well, I got to put some CrossFit skills to the test yesterday (and later today)... yes, our good friend accuracy. If you hadn't guessed, I was shooting the rifle and pistol that was issued to me. I'm pretty sure that CrossFit helped me quealify today, so yah for that! Anyway, I'm going to be getting to it, and more will come this weekend. So keep reading, move the weight... and do burpees.

Crazy CrossFitters from dan staton on Vimeo.

3,2,1 GO!

Yesterdays WOD

Rest Day

Friday, April 1, 2011


     Sup good peeps. Well, let me give you a little insight into my day... I was pretending to shoot pistols and rifles, shooting my rifle "video game style", riding in HMMWVs and getting flipped upside down... All of this in about 40 lbs of gear. So yes, a long solid day of training, then cleaned my rifle and pistol, followed by a meal that I could make as Paleo as possible. However, still got a WOD in too. Like I said before, the blogs will be a little short during the weekdays, just for this training period. So bear with me, keep reading... and do burpees.

Reebok History of Crossfit Games from Jon Rosen on Vimeo.

3,2,1 GO!

Yesterday's WOD

5 Dips
20 Thrusters 80-90 lbs (I don't know how much the bar weighed... but it wasn't 45)
10 Dips
15 Thrusters
15 Dips
10 Thrusters
20 Dips
5 Thrusters
Time - 9:42