Monday, June 27, 2011

On the road again

     Hey all, hitting the old dusty trail and putting some more miles under my belt. I'll probably be gone for about a week. The good news is my screwy schedule... when I'm not travelling that is... should be a thing of the past. I'll tell you what, having to go to bed and wake up at a different time everyday sure weighs a guy down. With that being said, I still can't complain too much. So many others are doing much more arduous and dangerous jobs than myself. And my job deployed is to get those people home and to the care they need. So as much as everyone likes to complain about their own situation, I promis you there is someone in the world that is worse off than you. So keep your head up, always look on the bright side... and do burpees!

Road To The Fittest from Chase Editors on Vimeo.

3,2,1 GO!

Day 73 Burpee Challenge / 2701 Burpees Total


Saturday, June 25, 2011

A tale of pulling

     Morning again folks. I'm sorry I've been absent the lasft few days. Once again, screwed up schedule takes a hold of my time, but never my training. So without further stalling... rambling time is here.

     Since it's all about me (I'm being sarcastic), I just want to give you guys the ups and downs of this week. I've really been hitting the weights hard, ever searching for new PRs. Like I said, metcons may suffer, but it's something I promise I will get back. Early this week I was super stoked to get a PR on the Squat of 245lbs. That 20 pounds I have been working my ass off for the last year and a half. It felt like quite a grind about halfway up, and I'm pretty sure I saw Jesus chearing me on... but I made it! With a fist pump, that I'm sure confused the rest of the gym, I know there are more PRs to come.

     So, I wanted to share a story about today's PR. I was just about to start loading the bar to warm-up for some max effort Deadlifts. As I just put 135 on the bar some guy asked if he could work with me. I warned him that it was ME day for me, but he was more than welcome to pull. so, of course we both kept solid technique with 135, then threw on another plate and we were both rocking 225. Then the third plate came on, making it a nice 315. I did 5 reps, with a reset between each pull, making sure my form was still on. This is when my training partner get a little weary. I bumped up to 365 for 3 pulls, the third one being quite ugly, but still came up. He didn't look like he was too keen on that weight, so I asked if he'd like to strip the weight. He asked if I planned to move up, and I said it'll be 4 plates next. That was it for him. He thanked me for letting him work in, and said he was impressed with the weight I was putting up. With a nod to each other he was off, and i was fired up to break a PR I set about 6 or 7 months ago.

     I loaded the bar with 405lbs, threw on my belt, and chalked up. This pull was a little slower, but I moved it with relative ease. It was then I knew a PR was coming. I decided for forgo matching my PR of 415 and just right to 425lbs! I rested appropriately and i was ready to lift the ^%$ing weight. After visualizing making the lift I set myself to make sure it came true. As soon as the weight left the ground I knew I was in for a battle. The bar was HEAVY, I was trying as hard as I could to keep my back tight and still make an acsent with the weight. Once I got the weight to my knees I could feel my neck veins bulging, I couldn't stop now. Finally, after truly a max effort, I reached the top and arrived at PR-ville... population: ME!

     As you can tell, I was super excited about today, and possibly too descriptive. But, the question the I think about, is what happened to my training partner? Now I don't know his PRs, programming (if any) and background. However, with at least a 5RM at 315lb, I'm sure he had a lot left in him. Why do people shy away from heavy? Hell, maybe my lifts could have inspired him to pull a PR, and if the tables were turned and I was chasing him, I could have equally been as fired up to hit an even higher PR... alas, we will never know.

     Alright, I've talked about myself in great lengths today (too much if you asked me). It's time to hear from you, dear readers and followers. What is your crowning PR achievement? What weight did you move that got you fired up? Don't hold back folks! I want to hear it. So tell a tale, don't sell yourself short... and do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day

Day 71 Burpee Challenge / 2556 Burpees Total

Wednesday, June 22, 2011


     Guys, I saw this in one of the blogs I follow. Man, this was impressing. I want you guys to do something for me. Watch this! Watch this and tell me what you think of such an inspiring comeback, because I don't have any words

3,2,1 GO!

Yesterday's Training:

1 RM Back Squat - 245lb!!!
Been working for a YEAR AND A HALF to move over 225. Finally, some hard work is paying off. I see a future PR coming a lot sooner

Deadlift 295lbs x 10 sets x 1 rep every 30 seconds
What better way to celebrate moving heavy weight, than to move heavy weight!

Day 68 Burpee Challenge / 2346 Burpees Total


Tuesday, June 21, 2011

Adventures in Programming

     Hey folks, due to an odd turn of events of work scheduling, you are left without a video again. Basically, my work schedule, and therefore my sleep, is suffering. I can only complain so much. I'm still here, I can still WOD, and I can still ramble... so let's do that!

You tell em Frankie, baby
     So I came to a stark realization with regards to my programming. I have been striving to become a stronger CrossFitter, as it is one of the main components I lack. With that being said, I believe I am making some great strides in that quest. Check out below for some current stats:

          - Back Squat: 245 lbs
          - Deadlift 405 lbs
          - Push Press 180 lbs
          - Thruster 160 lbs
          - Pullups 47 reps (Not "Strength"... but still)

     Believe me, I am overjoyed with the weight I have been moving. I smell a lot more PRs to follow. Being deployed there are some things I can't do, such as: 1 RM Snatch or 1 RM Clean & Jerks, surely for the fact that I really don't have bumper plates and can't dump the weight. There are no boxes to jump, or places to hang my rings. No kettlebells, only a few rowers, and its too busy to occupy multiple bars at one time.

     Anyway, I'm coming to a point. Yesterday, I performed Baraba, which is as follows:

5 rounds for time:
 - 20 pullups
 - 30 pushups
 - 40 situps
 - 50 squats
*Rest 3 minutes between rounds*
Time - 37:31 (WTF?!)

     I have done Barbara 3 times total, and this time... was no PR. Hell, the last time I did this "Girl" I was in the 25-29 range. It's nothing to write home about, but this was about 10 minutes shy of my PR! So what happened? I believe my lack of hitting the long bodyweight metcons has somewhat hurt my endurance and speed. I mean, the pushups DESTROYED me! Pullups, not a problem. But after doing pushups in sets of 5's and 3's I was gassed for situps and squats.

     Listen, the proof is in the Paleo pudding. I got stronger, but I slowed down. It's not necessarily "bad programming", I mean I was achieving my goal of becoming stronger. But that's not what CrossFit is all about. We need to be well rounded in our 10 General Physical Skills. We want to be great at everything, not just awesome at some.

     What does this mean? It means, I'm going to be looking at my programming, and making some changes to it so I am maintaining and gaining my strength a little slower, but not losing my MetCon. So, as much as I've enjoyed putting the heavy weight on my miniscule frame... it's time to focus back on CrossFit. Now, it's your turn to speak up.

     For anyone out there, have you even ran into something similar to this? Has your programming tipped the scale in favor of stength, speed or skill instead of being well rounded? What did you do to correct this? What worked best for you? Speak up, because I'm listening. But in the meantime, move quickly, lift heavy... and do burpees!

"There are few things graven in stone, except that you have to squat or you're a pussy. "
     - Coach Rippetoe

3,2,1 GO!

Yesterday's Training:

5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats
Rest 3 minutes between rounds
Time - 37:31

Day 67 Burpee Challenge / 2278 Burpees Total


Monday, June 20, 2011

Missing Video

     Where did it go?! Sorry folks, due to mission requirements... and what not... no video today. Still stuck at work. So look forward to some good video goodness manyana (I don't know if I spelt that right). Anyway, check below for the T-Log and Burpee count. See you tomorrow!

3,2,1 GO!

Yesterday's Training:

20 minutes handwalk practice
I made it across the entire aerobice room. My scientific measurement is 30 of my feet, heel-to-toe... successful practice!

1 RM Push Press - 180 lbs
This was exciting!!! 15 pound PR! I tried something new. I took my adequate rest between sets, but before each attempt I stood in front of the bar, looked up, closed my eyes, and visuallized myself making the lift. And it worked, worked worked!

Sumo Box Squats 135lbs x 8 sets x 2 reps every 45 second w/ red band
Just a little bit of Dynamic work to end the session. WOD will be present tomorrow.

Day 66 Burpee Challenge / 2211 Burpees Total


Sunday, June 19, 2011

Something's Fishy

     Howdy folks. Happy Daddy Day to all those fabulous father's out there (yes, I just used fabulous in a sentence). As always stay happy, stay healthy... and do Burpees!

3,2,1 GO!

Yesterday's training:

Rest Day

Day 65 Burpee Challenge / 2145 Burpees Total


Saturday, June 18, 2011

Belt it out!

     Word up again, people. Back once again for the time being. So I made a mistake about the Bench Press Competition. It is actually a TEAM Bench Press Competition. Now, I know I'd have no problem fielding a team back home... but everyone is not so excited as you guys. I'll keep with the programming and test my 1 RM still... maybe next time.

     ... do burpees!!!

RELENTLESS [Promo] | COMMONpeoples X Get Lifted Gym from Common Peoples on Vimeo.

3,2,1 GO!

Yesterday's Training:


Handstand Pushup Volume Training (on the minute)
2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Total: 28

Deadlift 1RM - 405 lbs


8 x 250m row (60 sec rest between efforts)
1 - 50.1
2 - 49.8
3 - 48.8
4 - 49.6
5 - 49.2
6 - 50.9
7 - 52.5
8 - 52.9
My legs started to feel like glue after round 5 (as you could tell). However, after this I was excited to find a foam roller! Yea!!!

Day 64 Burpee Challenge / 2080 Burpees Total


Wednesday, June 15, 2011

T-Log (Still on the road)

     Still doing my thing.
3,2,1 GO!

Yesterday's Training:

Handstand Pushup Volum Training: (Perform on the minute)
2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1

Power Clean + 3 Front Squats 135 lbs x 5 sets x 3 reps

7 rounds for time:
10 Pullups
10 Med Ball Cleans

Day 61 Burpee Challenge / 1891 Burpees Total


Tuesday, June 14, 2011

Leaving, on a Jet Plane

     Hey folks. Like I said yesterday, I'm travelling for the next few days. I've been battling my training while I travel. This time I'm going to work hard to make it into the gym, or at least do some bodyeweight stuff (burpees anyone?). Anyway, I'll try to post what I get done out on the road, but if you don't hear anything... please understand... and do burpees!

Check out below. Top CrossFit... still a goofball.

Out-takes from the Central East Regional 6/11 from Heather Bergeron on Vimeo.

3,2,1 GO!

Yesterday's Training:

Strict Press 1 RM - 125 lbs
Not near my PR, but I just couldn't move the weight today... next time

Deadlift 265 lbs x 12 set x 2 reps 30 seconds rest between sets
Dynamic effort, and that ended the day

Day 60 Burpee Challenge / 1830 Burpees Total
2k is coming up shortly!


Monday, June 13, 2011

Training Partner in Crime

Crossfit 516: Fitness. Redefined. from Silence Fiction Productions on Vimeo.

3,2,1 GO!

Day 59 Burpee Challenge / 1770 Burpees Total

Yesterday's Training:

Rest Day


Sunday, June 12, 2011


     Greeting again everyone. The video is back, for the time being. My suggestion is for everyone to count the number of times I say, "um", and do that many burpees... I'm just saying.


CrossFit Endurance

CrossFit in the Park from Peter Heald on Vimeo.

3,2,1 GO!

Day 58 Burpee Challenge / 1711 Burpees Total


Saturday, June 11, 2011

Power is King

     Hey folks. Frosh back again, rambling back to my roots. That's right, no video today. Generally, I record my video rambles the day before. However, the day before I was dog sick. I believe it the crap diet, and even worse sleep schedule is catching up to me. I mean literally, my work shift changes EVERY DAY! Ok, enough complaining. I will adapt and overcome. It's kinda like working up to an Rx Fran... it takes a while.

     So, today's ramble is a discussion on power. This is one of CrossFit's 10 General Physical Skills. Again, this is not the general focus of CF, we need to be good at everything. However, there are programs out there with more of a Strength and Power bias. Say hello to CrossFit Football!

     CrossFit Football was a CF type strength/power biased program started by Pro Football player, and CF enthuesiest, John Wellbourn (ever seen Every Second Counts?). I've dabbled in some of these WODs, and they sure are fun!

     Now, CFFB still has the CrossFit element of constantly varied, functional movemnts at high intensity... well, maybe a little less varied than your average CF WOD. CFFB is comprised of a SWOD (Strength WOD) and a DWOD (Daily WOD). So let me break these down a little bit.

     The SWOD is usually run on a 2 on 2 off rotation. However, searching the site, you may find some 1 on 1 off rotation (which looks like it corresponds to the DWOD). The SWOD can range from Max attemps (ranging from 1RM to 5RM), Dynamic effort (ex: 12 x 2 @ 75% w/ 45 sec rest), same weight across multiple sets (like 5 sets of 3 rep Deadlift all w/ 315 lbs), or even max sets of weighted and unweighted pullups. Generally the exercises are Powerlifting movements (ie squat, deadlift, bench press) but also include all the overhead lifts, power clean, power snatch, and even some extra work on the GHD. The SWOD, of course, has no time limit (beside the dynamic effort). So this is unlike CrossFit Mainsite, where stength work pops up once in a while and is the entire WOD for the day. One last interesting aspect is the choice of SWOD.You have the amateur, collegiate and professional level. These correspond to your relative strength levels, and how long you have been using the program... so make your own choice on this one, or just consult the FAQ.

     The DWOD is run on a set schedule of 3 on 1 off 2 on 1 off. Most of the WODs are quick and heavy, obviously geared toward high power outputs. Of course, everything is scalable... cause I'm not about to do a 225 lb Push Press. Again, the DWOD is your metcon portion of the CFFB program... so get ready to put it into high gear, and be ready for going fast, hard... and no cuddling after.

     So there you have it folks, the CrossFit Football program in a nutshell. And if you're looking for a way to up your power output and strength numbers... this is the way to do it. This is something I'd really like to focus on back home. However, quite frankly, I don't have the equipment or space to accomplish it. But you should definitely give this a look, and maybe even a try. So get strong, be powerful... and do burpees!

"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
     - Greg Glassman (CrossFit Founder/CEO)

3,2,1 GO!

Day 57 Burpee Challenge / 1653 Burpees Total

Friday, June 10, 2011

Regional Review Week 2

     Hey peoples. Back once again, the traveling is over... for now. So the blogs are here as long as I am. So keep that midline tight, it's time for a regional review!


Danny Nichols' 325 lb Thruster

Regional Update Day 1

Regional Update Day 2

Regional Update Day 3

CrossFit from Nat Kendall on Vimeo.

3,2,1 GO!

Day 56 Burpee Challenge / 1596 Burpees Total


Monday, June 6, 2011

Travel... again

Seems like I just got the rambles running again, and I'm already putting them on hold. Most likely I'll be back in a few days. But who knows, I may get this working out there. If not, see you cats again soon.

3,2,1 GO!

Day 52 Burpee Challenge / 1378 Burpees Total


Sunday, June 5, 2011


3,2,1 GO!

Day 51 Burpee Challenge / 1326 Burpees Total
Look at that total rise!


Saturday, June 4, 2011

I'm back!!!

     I'm back! Once again, Day 50 on the burpees! See the total count below, and leave your times in the comments. Hit it hard!!!

Let The Games Begin from Natural Strength CrossFit on Vimeo.

3,2,1 GO!!!

Day 50 Burpee Challenge / 1275 Burpees Total!
50 Burpees for time -2:27