Friday, September 30, 2011

States.... here I come!

     Good day to you everyone! You guessed it, the burpee challenge is over, deployment is hours from being over and I will be on a plane tonight getting my fly on. It has been something on what will be my last deployment. I got to see interesting places and teach a lot of people good things. I know that I completed a job that was bigger than myself, but well worth it. But I am over the moon to be coming home. I can't wait to see my family, see some old friends and enjoy some time off before I set my nose back to the grindstone.

     So, with all that being said, please understand that I'm going to need a few days off before the rambles continue. Of course it will take hours just in travelling, but I'd like some down time too. I'll throw down a Ramble letting you all know that I made it back safe. So as always, do burpees... because I know longer have to!!!

I will apologize for the video below. Be warned... you may get misty eyed

3,2,1 GO!

Yesterday's Training:

10 min AMRAP Double Unders
Score 542
I think this was my score... honestly, I could have miscounted by 100. Oh well, I'd really like to try this again. My shoes came upties my last minute, else I could have gotten another 60 easy.

Day 169 Burpee Challenge / 14243 Burpees Completed


Thursday, September 29, 2011

Let's Go Shopping

     Hey all. Days... hell... hours to go at this point. Soon I will be cutting my temperature in half! I might just be a little chilly. But it'll be great to be back. However, the finish line is in sight, but I'm still in the desert. Which still means I owe you a Ramble. Group participation on this one... is requested.

     So, I've seen this question posted on the CrossFit Mainsite a few times now. The question is, if you had $300 dollars to furnish a home gym, what would you spend it on? This has been answered by even Coach B. So, how would you spend it?

     For me? Well, let's see what we can come up with:

- Pullup Bar (door mounted) - $20
- Barbell (found on a Craigslist for this price) - $40
- Olympic Rings - $50
- 2 x 40lb Dumbell (Craigslist usually around .50 per pound) - $40
- 2 x 45lb plates (my Craigslist Price) - $35
- 2 x 25lb plates - $20
- 1 x 55lb Dumbell (for swinging) - $25
- Big Ass Tire - you can find for FREE (and use for box jumps)
- 16 lb Sledgehammer $20
- Jump Rope $10
- 40 bucks left... spend it on 2.5 - 10lb plates (very cheap on Craigslist)

     There you have it. Exactly 300 dollars, and I think that's a pretty decent amount of things you can do. Ok, so it's missing a squat rack. Easy to fashion a ghetto squat rack with some boxes. Get creative and you can still Forge Elite Fitness.

     There is so much out there that we don't even have to throw hard earned cash at! Picking up and throwing around rocks, simple. How about just filling up a wheelbarrow with water for pushing around? Excelent tool for using coordination to move an awkward and constantly shifting load. Look arouind, these tools are all around you.

     But that's me. What would you do? I don't expect in depth answers with prices like mine. But, with 300 bucks, what do you think would be first on your shopping list? Give me some ideas on what you would spring for. So keep training, make it work... and do burpees.

"I am not a vegetarian because I love animals; I am a vegetarian because I hate plants."
     A. Whitney Brown

3,2,1 GO!

Yesterday's Training:


5/3/1 Program
355lbs x 3 (this was supposed to be 340... oops)
365lbs x 3 (still 5lbs over)
380lbs x 5 (finally got the right weight)

Dips 4 x 13


3 rounds (not for time)
3 x Press incresing weight per round (100lbs - 110lbs - 120lbs)
AMRAP Strict Pullups (12 - 10 - 10)
Row 250m at an 80% pace (roughly 2:00 split)
Rest 2 minutes between rounds

Rested 5 minutes then...

3 rounds (still not for time)
3 x Push Press, increasing weight per round (140lbs - 150lbs - 160lbs)
AMRAP Strict Pullups (10 - 10 - 10)
Run 200m at 80% pace (wasn't sure of distance, but did a good run for about a minute)
Rest 2 minutes between rounds

Rested 3 minutes then...

120 seconds in Front Leaning Rest (pushup position)
Very tough cash out, more than I imagined. Focused on keep core tight and a straight plank

Along with the Wendler Program, for strength, I'm following OPT's WOD. I really enjoy his programming. I like how he throws rest in there so you can hit each round hard. I'm going to try to follow this as best I can when I get back. If I want to do my own WOD, I will. Just keeping it fun, trying new things, and making progress

Day 168 Burpee Challenge / 14074 Burpee Completed
I really can't wait for this to be over... I think I said that yesterday too


Wednesday, September 28, 2011


     Morning everyone (please don't hurt me for no video today). I'm stuck at work. Well, not so much stuck... more running aroudn like crazy getting everything done to GTFO!!! And, if you don't know what that means, ask you parents... or an older brother. Anyway, let's talk shop.

     So, I sat through a WTW today (that's the Warrior Transition Workshop). It's another check-in the box to get me home. But then the briefer said something that just stuck in my ear, so I figured I'd let you all. "Sacrifice". What does something like that mean? Did I sacrifice by being deployed out here? Maybe so. Did my wife sacrifice by staying behind, being strong and taking care of things in my absence? Most definitely.

     Sacrifice comes in all forms and fashion, that's a given. How do you deal with that sacrifice? Do you turn that to anger? Well, that's probably not healthy. What about turning sacrifice into a positive? Doesn't sacrifing make you stronger? Unless you're sacrificing strength... you get what I'm saying.

     This is something that we can think about and put into practice in our everyday lives. It's something that we can put into use at the box. Every done a Hero WOD? That's a workout all about sacrifice. We sacrifice our time just for a WOD, and usually that is a positive and self-affirming event.

     It's time for your input. In the box, out of the box, what have you sacrificed? And, how did you respond to that sacrifice? Love to hear stories, montras, or ways you survive. So post below, stay positive... and do burpees!

"If you spell definately with an A, then you are definitely an A-hole!"
     - The Oatmeal

3,2,1 GO!

Yesterday's Training:

Work up to Heavy Power Clean
After dropping 185lbs on my legs 4 times I finally got it! Just did not have it today, but it was mostly form. I know I wasn't going to full extention, and 185lbs is right where things get spicy for me... just stuff I have to work on.

5 Broad Jumps
Didn't measure, the first 3 jumps I kept landing farther. Jump 4 and 5 were my farthest, and about the same

100 Wallballs
Didn't do this for time, I did it for sets. This is how it turned out
1-36     37-60     61-85     86-100

Day 167 Burpee Challenge / 13906 Burpees Completed
Can't wait for this to be over


Tuesday, September 27, 2011


    Sup peoples? As you know, I am preparing for a return trip to the states. Now, I can't exactly tell you when I will be arriving in the states. Let's just say it rhymes with Socktober Thirst (get it?). Anyway, I can't let the rambles stop just because I'm running around willy nilly trying to get things done... well, maybe in a couple days, but were not there yet. let's do this thing.

     So, check out the video below. With as many Paleo friendly items as possible, its some wonderful chocolate bacon!... I'm sure it's dark chocolate:

Chocolate Covered Bacon Strips from CrossFit Hoboken on Vimeo.

     What do you guys think? For those Paleo followers out there, what is your favorite dish? Do you have a meal that you could eat every day? One of my favorite is Paleo Spaghetti (and maybe my wife's too). I make my own sauce, let it simmer for a few hours. And, instead of pasta I use Spaghetti Squash... you can hardly tell the difference. So post your favorites, eat clean... and do burpees!

Potomac CrossFit - Fight Gone Bad 6 from Potomac Crossfit on Vimeo.

3,2,1 GO!

Yesterday's Training:

5/3/1 Program
110lbs x 3
115lbs x 3
120lbs x 4

Day 166 Burpee Challenge / 13739 Burpees Completed


Monday, September 26, 2011

packing... it happens

     Hey again folks! As you well know I'm preparing for my return (are you?). I can still get a WOD in, but my time to sit in one spot for an extended time... is a little scarce. So, I hope you will forgive the shortness. However, I leave you all with a video. I hope you all enjoy... see you soon!

Crossfit High Voltage from Epic Junction on Vimeo.

3,2,1 GO!

Yesterday's Training:

Pullups ladder
1 --> 8 --> 1

5 rounds
15 pushups
15 situps
15 squats
rest 60 second
I didn't time this, but I know each round was less than a minute. Everything unbroken

100 back extentions (in sets of 20)
Yes these were legit Back Extentions (as opposed to Hip Extentions). I was suprised how much that really hurt by the end. It's all going to help.

Nice and easy day of training, got some work done, nothing taxing. Good stuff!

Day 165 Burpee Challenge / 13573 Burppes Completed


Sunday, September 25, 2011


     Howdy friends... and enemies (if you're out there). Days are counting down here in the desert. Soon I'll go from 120 degree weather to 60 degree weather (I think I'm going to freeze). But, whether I'm battling the heat, the cold, or the WOD the Rambles must go on. So let's not waste our time.

     So, today's topic has to do with some Olympic movements. Sepcifcally about the receiving position. Even more specifically receiving the bar in a split... and even more specifically, dealing with the Split Clean and the Split Snatch (not the Split Jerk).

A little old school, wouldn't you say?

     Now, you will no longer see top competitors use the Split Clean or Split Snatch. Long ago it evolved into a catch into the full squat position, because that was the way to add pounds to a lift. You will see this is some of the Master's lifters use them (or the Geezers as Coach B calls them), but not many healthy young lifter (aside from Josh Everett). We'll get into that later. First, how about the meat and Paleo potatoes.

     The Split Clean or Split Snatch is not unlike the Power Clean or Power Snatch. Similarly, the bar will be caught much higher than in a full squat position. However, differing is the amount of foot work, and (for the snatch) the amount of time in the Third Pull. The First Pull (ground to mid-thigh) and Second Pull (mid-thigh to hips) are essentially the same. For the Third Pull (pulling body underneath the bar) the feet shoot out into a split receiving position (not unlike the Split Jerk). The depth of the Split Clean/Snatch can depend on the amount of weight on the bar or current injuries. When you recover from a Split Clean/Snatch your back first comes forward a foot lengths, then bring your forward foot back (just like recovering from a Split Jerk). Of course the amount of steps you take depends on how far our you... split.

     So, let's talk about why. Why would anyone perfer the Split Clean/Snatch? As I said before, many Master's lifers may perfer this  because of persistant injuries. For both movements this is a good work around for anyone with considerable hip and ankle flexibility. Because the torso is much more veritcal in this Split Snatch, this also helps those with shoulder and thorasic spine mobility issues.

     It's not all about medical work arounds though. You may see this performed by collegiate football players more than collegiate weightlifters. The amount of foot work while dealing with signiticant weight can greatly increase athletic performance.

     So there you have it folks: The Split Clean and the Split Snatch. Of course we did not hit on anything super specific and technical. Consult quality coaches (I think I may be one) before attempting something like this. Post any questions, comments or concerns down below. Keep at it, lift weight... and do burpees!
3,2,1 GO!

Yesterday's Training:

5/3/1 Program
Back Squats
205lbs x 5
220lbs x 5
235lbs x 6
Well, 235 x 5 was my old PR, so at least I bumped it up one extra rep. Don't know if I could have managed a 7th... but hey, it's still progress

20 min AMRAP (score for UNBROKEN Double Unders Completed)
5 Double Unders (add 5 each round)
8 Burpee Pushups
Double Unders - 65
So, I got this one off of OPT's blog. This was a good test of doing double unders while tired. You can't move on untill you go UNBROKEN on your double unders. Case and point, on my round of 45 I missed at 43... so I had to start that count over (which sucks). I'd suggest this WOD, lot of fun... and Burpee Pushups just plain sucked!

Day 164 Burpee Challenge / 13408 Burpees Completed


Saturday, September 24, 2011

Back on the Horse

     Sup everyone?! Another day, and another day closer to returning. Finally... WODs in the states! Among other things, I can't wait. Just like I know you can't wait for today's ramble. So I don't want to keep you waiting. let's get to it.

     Honestly, I'm a bit scattered today. Things are busy, getting things ready to make that last trip home. I'm even stumped on what I'm going to do for a WOD today (though I have some ideas). I just feel a little outside my body with everything that's going on around me... Wait, does that sound familiar to anyone?

     Yep, I'm talking about the WOD. Sometimes your best laid game plan just can't hit the mark. Your strength may feel like a weakness. And you feet may feel like cemement (which would suck for box jumps and double unders).

     Days like this happen. I know I've talked about this before. I do that because I think it's very important. Crap days will happen, and if you haven't had one... it will. What's super important is how we deal with something like this.

     Does it ruin your day? Do you stew about it? Does it make you want to go out and get a 6 double cheeseburgers and throw Paleo to the wayside? Well, this is probably not the response that we're looking for. Realize that your workout does not define you as a person. Know that you not any less fit because of a bomb day. Finally, accept that if you continue to put your hard work in you will get better.

     I just wanted to impart a few words of wisdom for everyone out there. It would be great to hear the same thing from you all. How do you handle a rough WOD? What makes you bounce back when you get nowhere near your PR? Post thoughts, comments or questions below... and do burpees!!!

"I learned that life is full of danger.  The only way to avoid danger is to avoid life, and you can't do that.  You just have to live your life and learn to overcome your fear of the danger."
     - unknown (from Catalyst Athletics Blog)

3,2,1 GO!

Yesterday's Training:

5/3/1 Program
Bench Press
130 x 5
150 x 5
170 x 5
Haven't benched in a long while. Didn't feel TOO bad

Accessory Work (score for chins)
Round 1: 11 Dips
Round 2: 11 Dips - 12 100lb Situps
Round 3: 11 Dips - 12 100lb Situps - 13 135lb Bent Over Row (clean grip)
Round 4: 11 Dips - 12 100lb Situps - 13 135lb Bent Over Row - Max Chins
Chins - 12
My biceps were shot by the time I got to the chins. Ouch!

Day 163 Burpee Challenge / 13244 Burpees Completed


Friday, September 23, 2011

Men's Health submission

     Hey folks! Good to be back... well, good to be back off my last training trip. Now I have one last trip to go, and that's the one bringing me back home, woo! Now, that doesn't mean it's my last ramble (of course), so why don't we keep them coming...

     I got an email at work today, asking for anyone with any interesting fitness stories to submit them to Pubic Affairs. I don't know the "choosing process", but one or more stories my be published in Men's Fitness magazine. Well, in the likely event mine will not be choosen, this is what I submitted:

CrossFit in the desert: making progress in the sand
HM2(EXW) Michael C Frosh

For the last year and a half I have drank the CrossFit Koolaid, and for the last 6 months been a certified trainer and insane blogger ( To shed light on this program, CrossFit is Constantly Varied Functional Movement performed at High Intensity. It is doing movements performed in everyday life like squatting, pulling, pushing, pressing, throwing, etc. The program has been around just over 10 years, with almost 3,000 boxes (AKA gyms) worldwide, and very popular with military, firefighters and law enforcement personnel.
State-side, people I work with slowly become sick about hearing me speak about the importance of heavy full-depth squats, not eating bread and working out to the point of nausea. However, it came my turn to deploy to an “Undisclosed Location in South West Asia”, fully prepared to keep CrossFitting.
            I came in to deployment with a game plan for my fitness. I needed to get stronger. I researched the works of fellows that can squat over 1,000 pounds and Deadlift the world. Folks like the monsters at Westside Barbell, Dave Tate’s Elite FTS, and fellow Strong CrossFitters. Armed to the teeth with knowledge and a will to work I knew I could not be stopped. My numbers prior to deployment looked like this:
Back Squat – 200lbs                                        Pullups - 27
Deadlift – 405lbs                                            Core – Weak Sauce
Push Pres – 135lbs                                          Bodyweight – 165lbs
            I knew that I wouldn’t be the strongest one in the gym, but I had a work ethic like nobodies business. Little by little I saw progress, and numbers began to move. I was becoming faster and stronger, but this deployment would come to throw curveballs.
            Part of my job is a military trainer, and that takes me to other undisclosed locations around the CENTCOM AOR. These trips would be filled with 30+ hour days, a lot of sitting in terminals, sometimes little food and scarce access to gyms. But again, I stayed true to my Fitness mission (as well as my military mission). I worked hard on the road and even harder at the gym.
            Soon, I found that the amount of sweat that I poured into my training, everything became easier. All the worries of travelling, being separated from my family, and my deployment as a whole became managable. I knew that my workouts would be the hardest thing I would do… everything after that would be a walk in the sandy-filled park.
                 I continued to work as had as I could. Making progress on my strength, and giving everything I had for my daily WOD (Workout Of the Day). I am now 7 days from redeploying from a 6 month deployments, and I am very proud of my strength numbers:
Back Squat – 295lbs                                                                         Pullups – 47
Deadlift – 465lbs                                                                              Core – Strong Sauce
Push Press – 180lbs                                                                         Bodyweight – 170lbs
                I will continue to work hard to keep getting stronger, faster and fitter. I know if I can make progress like this in 120 degree heat… I can do this anywhere

3,2,1 GO!
     Let me know what you guys thik of this write up. You never know... I could be in a magazine. Ok, maybe not, but that was my interesting occurance for today. Submit comments, questions or requests to the comments section. I'll see you all soon (real soon). So work hard, don't stop... and do burpees!

"BOLT" from Chris Donnelly on Vimeo.

3,2,1 GO!

Yesterday's Training:

4 Rounds:
100 double unders
50 30lb ball slams
Time - 16:37
Holy ouch Batman! That was fun!!! Great to be hitting some solid WODs. Just been putting together some good triplets and couplets to get back into the true spirit of CrossFit. I'm still doing my strength work, back on the 5/3/1 program and trying to maintain the numbers I hit out here

Day 162 Burpee Challenge / 13081 Burpees Completed


Friday, September 16, 2011

I'll be back

     Hey folks. It's the time again, one of the last times to be exact. Getting ready for my final trip before that last trip home. So I'm just preparing for that. Look over the last couple days rambles and leave any comments, questions, or requests for future rambles. I leave you with a video that makes me want to go get after it! See you all in bit... and do burpees!

Spartan Race Official Video from G Spartanrace on Vimeo.

3,2,1 GO!

Yesterday's Training:

Sumo Box Squats with blue bands
145 x 10 x 2 (rest 60 seconds between effort)

Push Press 165 x 3 x 3
On my last set I got only 2. Hey... it's damn near bodyweight

Accessory Work:

Dips 4 x 10

5 min AMRAP
6 135lb Power Clean
7 Hand-Release Pushups
8 Box Jumps (stand to complete extension at the top)
Rounds - 3 + 6 Power Cleans

Rest 60 second and perform max chins
Chins - 12

Day 155 Burpee Challenge / 11968 Burpees Completed

Thursday, September 15, 2011


     Hey guys and galls (and other). Today is, of course, another day. Another day for a ramble. Another day to hit a PR, and another day to enjoy life. So today I intend to tack on a little convo like we were having about mental aspects of training. Today I just want to hit on something we deal with throughout our lives...

It can work for you too
     ... Stress! Yes, I'm sure every single one of you have dealt with this little bugger at one time or another. From the daily WOD, to eliminating sugar from your diet, or I don't know... deployment! There's no escaping it. However, what is important is how we deal with it when stress heads its ugly rear (I may have that backwards). So let's look at some options:


     As much as this can cause stress, it's also a great stress reliever (weird, huh?). Personally, I find it a great way to cope with the piling crap which can be my day. When I start my WOD I use all the bad emotions I've encountered and put them into my WOD. It's almost I'm overcoming the stress that was plauging me earlier. Usually, when I leave I feel fresh (smell "fresh" too) and like a huge weight is lifted off my shoulders (and I don't mean the bar).


It's a thinker...

     Psych Docs get paid the big buck to deal with peoples problems and deep seeded issues. When you don't have the MD available you have other valuable people to help: friends and family... and you don't even have to pay them! I say "laughing" because I think there's no greater cure for a case of the blues then getting your giggle on. Just the act of a big ol' cheesy grin can make the clowds go away. So find a friend, and hear a joke, I bet it will help


     I think I'm actually quite good at this, and that's putting your day (or you life) in perspective. Like the quote says:

"I never criticize a man untill I walk a mile in his shoes. That way, when you do criticize him, you'll be a mile away and have his shoes."

     But seriously, how bad can you're day really be when you put things in perspective. Ok, you were late to work because you got stuck in traffic. Well, you have a car, you have a job... and hopefully you still have a job.

     There's so many people at there in worse situation, or that need more support than ourselves. Just take stock in all the good things you have in your life, and how lucky you truly are... it just might help.

     That's it folks. I hope you are all living a stress-free and fun day. When like gives you lemons... you eat the lemons (because adding sugar wouldn't be Paleo). Post any thoughts, comments or stress reduction methods to the comments. And enjoy your day, enjoy your life... and do burpees!

3,2,1 GO!

Deadlift from below knees (work to a heavy single)
490 lbs!
There was no grinding at 485, but 490 was a fight, and 500 wasn't happening. But I know now if I can get the weight to just under my knees I will stand up with it. This next week I'll work on pull just to the knees, and then put it all together my last week here. Hopefully I can hit my gaol or near it.

Accessory Work

Dips 4 x 9


Complete and score for max pushups: (rest 60 seconds between rounds)
Round 1: 5 135lb bent over barbell rows
Round 2: 5 bent over BB rows - 10 step up to box with 135lbs in front rank position
Round 3: 5 bent over BB rows - 10 step ups - 15 100 lb weighted situp
Round 4: 5 bent over BB rows - 10 step ups - 15 weighted situps - max pushups (feet on box)
Pushups - 23
My arms were pretty sore at this point from the dips, but it was still a good challenge

Day 154 Burpee Challenge / 11813 Burpees Completed


Wednesday, September 14, 2011

Gray matter... matters!

     Hey there people. Yes, I'm back again and got some good stuff planned for today... Ok, maybe less "planned" and more of a lightbuld went off in my head saying, "Hey, I can fill the ramble with this!" So, I hope I don't bring dissapointment to the masses, like a dish of bread pudding at a Paleo dinner. Let's get after it!

     Look through old rambles and you'll see a few talks about the mental side of CrossFit. There's a huge mental piece of any training. Olympic weightlifters actually spend a lot of time on visualization, and they find that it is very effective (which we'll talk about in a bit). The greatest piece of eqipment in the gym is right between your ears.


     Attitude is absolutely key when persuing any training regiment. Hell, it helps in all aspects of our life. When you're setting limitation on yourself before you ever take a crack at a WOD then you're already half-defeated. Words like: "This is going to suck", "I'm horrible at this" and the dreaded "I can't do this" is already putting you in the red. Your telling yourself you can't do something before you ever start.

     In fact, our bodies are far more capable than what we can imagine. Why not put your head right and use that big buzz word... Positive Self Talk! Tell yourself you can do this, or find what you can do and let that give you a boost. I know that when I encounter Fran the thrusters are the bane of my existence. If I focus on that, your damn right that'll be a tough WOD. However, I know that I can rock those pullups like nobodies business. That is what I can tell myself before any WOD, what I can do. You can use it in almost any WOD:

          "This WOD may be tough, but the _____ are right in my wheelhouse!"

     Doing this we focus on the positive outcome on the WOD and after 3,2,1, GO! we're hitting this with a positive outlook, and (with any luck) end up with an equally positive outcome.


     This is used by great athletes and coaches in many different disciples. Have you ever seen The Last Samurai with Tom Cruise? If you haven't, let me make my point. Throughout the movie he gets his posterior chain handed to him during any sparing sessions. It isn't until he visualizes the entire fight, from start to finish, that he comes out with a win (turns out to be a tie... but it was a win for him). Even though this is Hollywood it isn't far off.

     Visualization can be used prior to a lift, prior to a WOD, or prior ot almost anything. If you're about to go for a PR deadlift, top, close your eyes, and imigine the lift from start to finish. See yourself with your proper setup pull the bar off the ground, keeping the bar close, and standing up with it. For one, we're focusing on the points of performance of the lift. Secondly you are visualizing yourself with a positive outcome! And that right there, is a positive tool.

     Same thing when in that magical pre-WOD moments. Imagine how you will attack the WOD, how you will manage your transitions, maybe how many reps you want to complete before breaking them up, and (very importantly) how the WOD will feel. Again, we're setting ourselves up for a positive outcome! So visualize a win, and you will be that much closer to achieving it.


     Goals come in all shapes and sizes. We have long term goals, short term goal, and even what I like to call minute-to-minute goals.

     First, long-term goals are just that. It's goals that may take weeks, months or even years to accomplish. CrossFitters use these frequently when setting themselves up for lifting or gymnastics goals. a 3x bodweight deadlift, a 2x boweight squat, your first muscle-up. All of these you aren't going to be able to come in and get in one session. With this we can make ourselves a plan, or even road map on how to accomplish this goal. These's some great coaches out there (and maybe even me) that have tried and tested methods to meet these goals. It takes the mental fortitiude to stick with the plan and KNOW that you can do it.

     In my travels in the Navy, I've ran into a few folks that have gone through the SEAL selection process. Some that were successful, and some that we're not. Both groups attest to the fact thet BUD/S (as it is called) is 20% physical and 80% mental. One of the succesful folks described how he made it through "Hell Week". HW was a true test for any SEAL hopeful. it's 5 staright days of grueling tasks from navigating the surf, O-courses and sand runs; throughout which the cnadidates get 4 hours of sleep during the entire 5 days! What this person told me was he set himself a goal throughout the week. He KNEW that he would get 3 meals a day, and 15 meals that week. So he told himself to make it to the next meal... and the next meal... and then next. Before he knew it, the week was over and he was that much closer toward his goal.

     Finally, the "minute-to-minute goals". These are what I see a lot of CrossFitters use in their daily WOD. A horrific WOD like Eva, the Filthy Fitfy, or that brutal WOD we saw to kick off the 2011 CF Games are a great place to use these. Giving yourself goals of, "I'm going to break this up 10 reps at a time with 3 breaths between sets" is a great goal to set. Things like this can be made on the fly when things start to fall apart too. This could be a rep-by-rep, step-by-step, or breath-by-breath goal. When the tough gets going then so do you. Keep telling yourself that no mater what, you can do it... and you will.

Aim above the mark to hit the make - Ralph Wlado Emerson

     I hope this wasn't too lengthy or dry. I just want you to relize how important an positive mindeset, good viusualization, and achievable goals can be. If you use all the mental tools in the toolbox then you are over halfway to success. Post thoughts, questions, experiences, and any mental cues that  you use in the comments section. So visualize, stay positive... and set a goal to do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day
40 minutes of stretching, foam rolling and MWOD drills. Finished it off with a "recovery WOD":
3 round
0:30 Handstand Hold
0:30 Hold bottom of the squat

Day 153 Burpee Challenge / 11659 Burpees Completed


Tuesday, September 13, 2011

Motivating athletes

     Morning everyone! Dashing to get to work, so I hope you all forgive the word-skimpy ramble today and enjoy a motivating video of some amazing athletes, who give it all... everyday... and do burpees!

3,2,1 GO!

Yesterday's Training:

Sumo Box Squat
135 x 1 x 5
185 x 2 x 3
235 x 3 x 2
260 x 3 x 1

Snatch Deadlift from a deficit
135 x 1 x 5
155 x 1 x 3
185 x 3 x 3
205 x 3 x 1

Accessory Work:
4 rounds, no time just get 'er done (60 sec rest between round)
*score is number of chins*
Round 1: 8 dips
Round 2: 8 dips - 15 100lb weighted situps
Round 3: 8 dips - 15 100lb weighted situps - 6 135lb thrusters
Round 4: 8 dips - 15 100lb weighted situps - 6 135lb thrusters - max attempt chins
Chins - 13
Thought about trying this, and I think it works well. Just keep adding work and then go for a max... good stuff!

Day 152 Burpee Challenge / 11506 Burpees Completed


Monday, September 12, 2011

Hot and Cold: a recovery story

     Greetings again folks! Another steamy pile of rambling coming your way! We here at the Frosh Blog (by that I mean "I") are always looking for new and interesting topics to write about. If you feel something is being missed feel free to throw down in the comments section and I will get to it as soon as I can. Speaking of which...

     ... Andrew posted a question a while back about post-WOD stretching and recovering. I've come across a few articles and research papers and made some startling discoveries (well, to me anyway).

     First, DOMS. Delayed Onset Muscle Soreness. The fact may be that there is little that we can do to prevent it from happening. Studies show that dynamic and static stretching do little to prevent it. However, there is some relief out there (though not completely).

     There was a study done with participants either doing nothing after a workout but resting. Another group of participants took a warm bath (think hot tub temp). A third group spent time in an ice bath (around 40 degree water). And, a final group participated in Contrast Water Therapy (spending 1 minutes in a hot bath and up to 1 minute in an ice bath... repeating 3-5 times). The result of recovery was opposite of how I have them listed. CWT participants recovered the best of the four, followed by just the ice bath participants. Both the hot bath and the "no recovery group" had little aid to their recovery.

     Again, all of these test groups did experience some DOMS 24-72 hours after an intense workout, so there's no escaping that.

     You don't have to draw two baths, or spend hard earned dollars on ice. CWT can be accomplished simply by spending 2-3 minutes in water in the shower and hot as you can stand and immideately standing under cold water for up to 60 second. Ice baths? Just simply draw a bath with nothing but cold water. spend up to 60 second in the bath and 1-2 minutes out wrapped up in a towel (repeat 3 times).

     What happens is, when you're in your ice bath the blood vessels constrict and flush out waste products like lactic acid, and at the same time reducing swelling and tissue breakdown. Now, when we just into our hot tub, the blood flow is increased speeding up circulation and speeding up the healing process.

     That's what I have for you. Some GREAT tools for jump starting recovery. Couple that with stand-alone sessions of stretching a mobilization and you'll be ready for anything. Post thoughts or additional questions to comments. Finally: get hot, then immediately get cold... and do burpees!

P.S. Anyone that did the 150 Burpees for time challenge post times below. You will see mine in the "Yesterday's Training" section

Columbia Cross Fit from Columbia CrossFit on Vimeo.

3,2,1 GO!

Yesterday's Training:

Front Squat 7 x 2 (with increasing load)
155 - 165 - 170 - 175 (x1, hit safety bar on 2nd rep) - 180 - 185 (fail) - 185 (PR)

Push Press 155lbs x 3 x 3

Dips 4 x 7
Weighted Situps 100lbs x 3 x 12

Day 151 Burpee Challenge / 11354 Burpees Completed
Yesterday's 150 for time - 9:45
For yesterday I planned on doing 50 - 50 - 25 - 25. Actually it turned out to be 60 - 50 - 40. I sprinted to get 15 in about the last minute before crumpling up on the floor... good stuff


Sunday, September 11, 2011


     Good morning everyone. It goes without saying that today is a day of rememberance. So fitting that our 150 Burpee Challenge falls on today. Today is the 10th anniversery of September 11th. Today I just want everyone to think of what has changed since that day. In CrossFit we honor heroes that have done amazing things in support of our country. But I want you to think of the unsung heroes that go about their business every day. The thousands or Soldiers, Sailors, Airman and Marines stationed and deployed all around the world. The Firefighter and Law Enforcement keeping watch over us at home. And all of the veterans still around today, and those that have passed. When you hit your WOD today remember that no pain will be as great as those who have lost their lives and the families left behind. Get at it folks, because every day is a gift! Here's to you that give 100% at every moment:



3,2,1 GO!

Yesterday's Training:

Sumo Box Squats 135lbs x 10 x 2 every 30 second with blue bands
First time using blue bands, and those suckers was tough... awesomely tough! I can already start to feel the DOMS coming

Deadlift: Heavy single starting from just under the knees
Worked up to 465. I ALMOST got 475, but failed on both attepts. I really liked moving some heavy weight again.

Accessory Work:
Dips 4 x 6
3 rounds (not for time)
15 Glute Ham Raises
12 100 lb Weighted Situp
10 100lb Goblet Squats
Those were a tough 3 rounds. I really liked combining these. Every single piece of this called for a good strong core.

Day 150 Burpee Challenge / 1203 Burpees Completed
Not doing this till after I post, so I'll post times tomorrow and on FB


Saturday, September 10, 2011

"Adding" to your squat

     Good day people! It's another beautiful day in the middle east.... Ok, so it's like 120 degrees outside, but still. Anyway, it's time to give some form to the Rambles. A week or so I wrote a piece about proper depth squatting. Libbie asked the question, "wouldn't strong adductors cause your knees to come in?" Well, I've done my due diligence and i think I have an answer for you... let's check it out!

     So, one of the biggest parts of your adductor strength goes to your Adductor Magnus. It's a big ol' fan shaped muscles attached on your inner thigh (pictured below). This is one of the main pieces when we talk about adductor strength in squatting. The other pieces comprise of the Adductor Brevis, Adductor Longus and the Gracilis.  So let's get a little more in depth.

The big weight mover... Adductor Magnus

     As we perform a squat we go through moving eccentrically (down, or muscle lengthening) and then concentrically (up, or muscle shortening). So, as we descend the Adductors "should" be stretching under load and contracting as we ascend. Now, if our Adductors are strong that's exactly what will happen.

     If we have weak adductors, your knees will cave in at the bottom of the squat. That means they are not strong enough to be stretched under that load and contract before ever making upward movement. If they are strong they will remain stretched and aid in the concentric portion and shorten as we rise... did I lose anyone?

     What's the fix to this? Well, they are options with machines and cables, but it's not something we routinely find in a Box, unless you WOD at a Globo-Gym. So, an easy option to strengthen our adductors is wide stance and deep squats (like the gentleman pictured below).

     I hope that I answer this question, and didn't make things more confusing. Again, the take away is that a weak set of adductors are the reason our knees cave in. Post any thoughts or additional questions to the comments. So there you have it: knees out, squat more... and do burpees!

3,2,1 GO!

Yesterday's Training:

Clean Pulls (weight x sets x reps)
135 x 1 x 5
185 x 2 x 3
205 x 3 x 2
235 x 4 x 1

Sumo Box Squats
135 x 1 x 5
185 x 2 x 3
225 x 3 x 2
265 x 3 x 1

Accessory Work:
Dips 4 x 5
Glute Ham Raises 2 x 15
Overhead Walking Lunges 45 x 2 x 10 each leg
Weighted Situps 100 x 3 x 12

Day 149 Burpee Challenge / 11053 Burpees Completed
Tomorrow is the day... 150 for time!


Friday, September 9, 2011

No co-pay here

     Hey everyone. Just a reminder, only 2 days till the 150 burpees for time... holy crap I'm not looking forward to that. It's like Karen... but with burpees (and that sounds horrible). Anyway, beyond all that, it's another opportunity to ramble.

Is that still Paleo?
     I want to bring up something that we use a lot in CrossFit, and that is Rx'd WODs. No, we're not in the business of handing out seeing patients (though we can make you healthier). Rxing a WOD means you are doing it without scaling the movement, load or reps. If you do it as written, then KABOOM!... Rx

     However, we may not all start as superstuds on our CF journey. For many Rx is just not in the cards right off the bat. It's something we work and strive for... but not something we should sprint to. What do I mean by that? I mean, chuck your ego out the door like a vegitarian at a steakhouse.

     Again there is no set amount of time you must CrossFit to hit 99.99% of your WOD as Rx. No one will think less or more of you if this journey takes you 6 weeks, 6 months or 4 scores. Not only that, you have to strive to move your body and the weight faster with sound mechanics and form. I mean, we're doing this for our health not to always cross the finsh line first with snot draining our nose and wheezing like you're paying for every breath you take (though sometimes... we can't help ourselves).

     Listen, be patient but be agressive and you will see results in your health, fitness, body and CrossFit prescription. No one finishes a marathon by sprinting the whole thing. Post thoughts to comments, achieve greatness... and do burpees!

"A perfectly safe exercise is a perfectly USELESS exercise"
     - Louie Simmons


Yesterday's Training:

Rest Day
An impromtu killer headache made sure of that

Day 148 Burpee Challenge / 10904


Thursday, September 8, 2011


     Hey everyone. Rambles are getting back into full swing. Putting in some good research into some upcoming rambles, so again... stay tuned for that good stuff. However, I don't have jaw dropping material for you every day. Sometimes, I'm just here to motivate you. So, check out the video below and see if it doesn't give you chills and make you want to get out and train. Post any motivating video links or comments below, keep training... and do burpees!

3,2,1 GO!

Yesterday's Training:

Sumo Box Squats Squat ( weight x sets x reps)
135 x 1 x 5
185 x 2 x 3
235 x 3 x 2
265 x 4 x 1

Push Press 135 x 3 x 5

Bodyweight Dips 4 x 4
I plan to add one rep each day untill I hit 20... then I start to add weight

Weighted situps 100lbs x 2 x 12

Day 147 Burpee Challenge / 10756 Burpees Completed
Had to play catch up for missing some on the road. Just a lot of sets of 10's when I'm not working. in 3 days we have our last challenge... 150 burpees for time! Be ready for some pain...


Wednesday, September 7, 2011


     Hello everyone! Back again, and not a moment too soon, too. This last trip was pretty rough, maybe the roughest I've been on. I averaged 3-4 hours of sleep, many outside, and about 1 meal a day... and a LOT of waiting and traveling. But anyway, like I said, I'm back and I only have one more trip before that final one home. Ramble on!

     Last week I left a couple questions hanging in the air. One about post-WOD stretching and recovering and another about the adductors function in the squat. Both I have plans of rambling about in the next few days, so stay tuned for that.

     However, I just want to share with you all something I saw on this trip that really put things in perspective for me. It is as follows:

"Life is 10 percent what happens to you and 90 percent how you respond to it."
     - Charles Swindoll

      Sounds perfect right? What's really important is how we react to what happens in our lives. Crap out on a WOD? What do you do? Do you let it effect you all day and make you think you're not as good as you should be? Or, do you critique what you did wrong or (better yet) did right, and now you will come back even stronger?

     It relates the same way to our lives. Stuck in traffic... does it ruin your day and make you a pain to deal with? Or do you take the chance to collect your thoughts? Hell, if you check out the MWOD (ala K-Star) there's some great mobility drills you can do in your car... how great is that?!

     Listen, I just want you all to think about how things effect you. Your attitude is everything. And if you keep a positive one then no one or no thing can stop you. So post to comments what you do to deal with life's obstacles. Maybe we'll hear something that can help everyone. So stay strong, live well... and do burpees!

17 Minutes from Pat Carpenter on Vimeo.

3,2,1 GO!

I need to get my count back up and catch up on my burpees, you'll see that tomorrow. I will say, though I don't know what day it was, I nailed a 295lb back squat! 300's are right around the corner!!!