Challenges abound

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

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

Not you Topher... I'm talking CrossFit here!

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

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



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

Yesterday's Training:

Rest Day


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

*3511*

Make it through

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

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

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

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


CROssfit from Sandro Erceg on Vimeo.

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

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

December Burpee Challenge
20/31 Completed, 210 Burpees Total

I want yours

WODs for Bemis from Full Squared Productions on Vimeo.

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

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

Rest Day


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

*3511*

The thrill of competition

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

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

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

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

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


alchemy crossfit from Russell Gibbs on Vimeo.

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

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

3 min rest

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

3 min rest

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

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

December Burpee Challenge
17/31 Completed, 153 Burpees Total

*3511*

Misadventures in Babysitting... I mean, Training

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

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

Every Minute On The Minte (ETOTM) 10 min

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

This is the conversation I had with myself before:

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

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


This is the one afterward:

"You're a jerk Frosh!"

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

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

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



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

Pretty sure you just read it...

December Burpee Challenge
16/31 Completed, 136 Burpees Total

*3511*

Video thoughts

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

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


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

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

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

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

December Burpee Challenge
15/31 Completed, 120 Burpees Total

*3511*

Who let the Goats out!

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

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

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

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

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

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


So this is how Santa gets it done!


Father X-mas from Heikki Slåen on Vimeo.

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

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

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

December Burpee Challenge
14/31 Completed, 105 Burpees Total

*3511*