The Challenge, Part I : Olympic Lifting

I started my challenge day like all my other days, eggs & coffee. With a full bell and slight buzz, I started to lift heavy weights very fast.

Matt strugglin' in the morning.

The first event was the Snatch, one of my weakest events. Ironically, I get by being relatively strong. The video catches the end of my best lift. It would have been 3 red lights in Beijing. My backyard rule: If the bar goes up, the lift is good.

Snatch, 155

The clean was up next. I tied my PR which was disappointing because I had done a far amount of training for this lift in particular.

Clean, 205

I was so excited to test the slow lifts that I forget to test overhead squats in my backyard, where I could dump the weight. I had to do it at the UCSB Recreation Center and play it safe.

Overhead Squat, 155X1

The Challenge, Part II : Powerlifting

Back squat, my strongest lift, was the first event in the Powerlifting portion. I warmed-up and failed at my challenge weight of 350. I rested and got it: double body-weight, 3 white lights, Fuck Yeah.


Back Squat, 350

I did less well on the shoulder press, something about heavy weights over my head gets me nervous. I had a heartbreaking failure at 160 but got 155.

Shoulder Press, 155

I trained for PR in the deadlift but had to settle for double bodyweight. I did break 2.5 bodyweight from the ground but couldn't finish the pull.

Deadlift, 350

Benching is hard for me, and I didn't have much in the tank. I did it at the end of the heavy lifts because it is similar to resting. (It is the only event that you lie down to compete in.) I made 225, which is a warm-up lift on most days.

The Challenge, Part III : Track (and rowing)

I was siked about the 400m after setting a PR, 1:04, last weekend. It was completely different his week because I had to time trial and turned in a 1:08.

Feeling Strong, Good Form, But All Alone

I rested and refueled for the 800m. It was decidedly slower, but Matt was my rabbit for last 400m. After I finished I felt like the day was beginning to be a Birthday Challenge.
2:41 = painful & slow

Feeling Weak, Bad Form, But With a Friend

I went back the UCSB recreation center and threw down a 500m row. The time was okay, 1:39.

My legs were tore up, and it was time for the 1600m. Matt was my rabbit for the last 800m. It did not help that he ran the first 100m backwards because my pace was so sadly slow, 6:21.

This is my official recovery position.

The Challenge, Part IV : Gymnastics

The front lever was the first event in the gymnastics portion. The quality is debatable, but it was a satisfying PR.

front lever, 15s

Weighted pull-ups were next. I had to fight for 135.

pull-up, 135

Keeping the balance.

dip, 135

The biggest disappointment was maximum repetitions pull-ups. I did so many pull-ups during training. I could only eek out 22.

It wouldn't be a CrossFit day at the UCSB Recreation Center without being informed that were breaking the rules. This time it was "unapproved photography". Time to head outside.

I don't think I have ever tested my vertical jump. It turns out I have good hops, 25'' vertical (approx), but not the best measuring system. It involved me chalking up my fingertips and measuring with webbing, stupid climbers.

Insert Your Own Caption ...

I knocked out out 11 handstand push-ups. Easy.
I knocked out 25 pistols each leg. Easy.

I felt locked in with L-sit and set a great PR. It became a whole body experience with everything giving out at the end.

L-sit, 41s

Word of the Day

Muscle-ups were another disappointment, 5. It was becoming very warm at that point.


Ring dips, 24. Hard.

Ring push-ups, 41. PR!! Very Hard.

The Challenge, Part V : The Finishers

I finished all the max weight, max rep events, and fast events by 4 pm. All I had remaining were the long slow events. The events that would slowly eat my soul.

The first one was Clean and Jerk, 35lb X 2, 100 reps in 10 minutes. My strategy was Tabata interval the whole thing : 5 reps in 20s, rest 10s, repeat 20 times. It was a mind fuck, but I did it!! It was nice to hit Elite Standard that late in the day.

The second to last event was 5K in 20 minutes. That is the Advanced Standard, but I was taking what my legs would give me at this point. I cued up Rancid on my iPod, very loud.

"Maxwell can't tell he's in hell
He just wants you to visit him there
Same old game that he's playing
His rules are never fair"
Maxwell Murder
Rancid

My Private War:
rowing negative splits for 20 minutes, including a sprint at the end.


I went home and showered. My wonderful girlfriend, who supported me the whole day, fired up the grill for some tri-tip. The last event, sandbag carry with 130lbs for 1 mile, I did "off the coach." I have never even picked up a sandbag that heavy in my life. I thought training for it would not be fun, just suck it up and do it.

MGD - Check
Sandbag with 75% of bodyweight - Check
Let's Start the Party.

I did it!!Last event, Elite Level. If you are curious, it took 20 minutes without setting the sandbag down.

Looking for steaks, beer, and a hole to die in.

The Challenge, Part VI : Wrap-up

I would like to thank Alex and Matt for their tremdous amount of support during training and the event. It would not have been possible without them.

Matt breaking stuff (At least it wasn't himself)

Here is the final tally:

25 events
(I didn't test Mary because I wouldn't have been able to complete 15 rounds. I couldn't test the rope climb because I didn't have access to a rope.)

Elite Level
6 events
Sandbag carry, Pistols, Squat, Clean and Jerks, Handstand Push-ups, Front Lever

Advanced Level
10 events
Push-ups, Bench Press, 400m Run, Deadlift, Shoulder Press, Clean, Vertical Jump, Weighted Dip, Weighted Pull-up, 5K Row

Intermediate Level
9 events
Overhead Squat, 800m run, 500m row, Dips, Pull-ups, Muscle-ups, L-Sit, Snatch, 1600m Run

I had a great day, but I don't think I'll do it again. I'm already thinking about next year, it is my 30th. I want it to be huge.

One clue : It will involve climbing.

Nails in the Coffin

WOD

1) row 6k, 23:59

2) L-sit 3:00, parse as needed

Notes: It sucked.

Kicking and Screaming

WOD

run 400m (1:04*, 1:24,1:27)
kettlebell swing, 1.5 pood, max reps (15, 25, 35)
rest 5:00
3 rounds

* PR by 8 seconds, finally ELITE!!! It was crazy. Thanks Ben for coming out the gate fast and keeping it close.

"Go out strong, not slow. Then put the hammer down."
Larsen Jensen, 400m freestyle American record holder

Notes: Another Crossfit Ventura jem. Last day of workouts, I'm starting the taper for my challenge. I don't have records from high school Track days, but that might be my fastest 400m ever. I ran the first 100m not super fast, picked up the pace for the next 100m, and kicked like a bastard mule for the last 200m. 5:00 mile is possible. BELIEVE.

Another Day in the Office

WOD

1) dips, 3X3, 100

2) shoulder press, 5X3, 135
Light for me but still big wheels overhead

3) 200m run
40 ring push-ups
200m run
30 ring push-ups
200m run
20 ring push-ups
200m run
10 ring push-ups
time : 7:52

Notes: 4th day on. I "unracked" and 1/4 dipped my challenge weight, 175. The presses felt hard, but it was the most weight on my right wrist lately. My right wrist is no longer completely jacked, only a little tweaked. No "wheels" in the sprints. The ring push-ups greased the groove nicely.

Training Hard and Smart

WOD
1) max muscle-ups, 10*

2) front lever for time, 7 seconds


3) dead-stop front squats, triples, 135, 185, 195, 205


4) 250m row (:45, :47,:48,:48,:49)
rest 1:30
5 rounds

* PR-By 3

Notes: The muscle-ups felt smooth. The front lever felt/looked like crap but was my longest. I couldn't find my balance point or hollow position. Dead stop front squats are another great transfer exercise for Olympic lifting. I was planning to man up and go for 210, but lost the rack. They rank #3 on the list of most unpleasant barbell activities. Here is the list:

#1 Squats @ bodyweight, max reps, 20+: Advanced, 50+ : Elite or masochist

#2 Jumping squats @45 lbs, max reps in 1 minute, 1st rule: must break parallel, 2nd rule : feet must leave the ground, 40-50 : You're good, 50+: You're GOD.

#3 Dead stop front squats, triples : hard, 5X5 : you will not be walking out of the gym.

The row went well considering I decided to sell-out, go as fast as possible on every interval. Matt C. and I had a great conversation about fitness today. Part of it concerned the best way to play the game, aka get the highest score. Anyone that works out with me knows that I strategize very well. Rarely, do I sell-out. I do sell-out on new workouts. "Balls to the wall " is good frame of the mind to have access to but constant application flies in the face of smart training.

Under the Bar

WOD

1) clean, triples, 95,115,135, 135

Getting better, still room for qualitative improvement.

2) bench, singles, 225, 245, 255(f), 265(f)

245 - my old friend

255 - a new acquaintance

3) bench, triples, 220, 220(f), 210, 210, 210

4) clean shrug, triples, 225, 225, 305(f), 225, 225

Thinking : Explode !!
Thinking : It's Heavy

Notes: Stronger on the bench than ever, 245 felt light. I unracked and 1/4 benched my challenge weight, 265. I think I can do it. I love setting a PR, even in bench. I meant to clean shrug my challenge weight, 265 (again). The weight felt heavy, and I was slow. When I dropped back down, 225 felt like a paper weight.

Additional Note: Look closely at the picture. I am trying to clean shrug 305. No wonder it felt heavy. I am an idiot.

Fast and Light

WOD

1) OHS, 5X5, 95

2) row 500m (1:33) *
One number doesn't tell the whole story

3) Shoulder Press, triples, 95
max pull-ups (20,15,11,8,5)
5 rounds

* PR!!! Overcame huge mental barrier.

Notes: Getting back in the groove after a successful alpine trip. Right wrist is much better, but very tight. The row went awesome, still need to drop 8 seconds. The drop will require 20% physical improvement and 80% mental improvement. The last activity was a modified Lynne.

Bonus Intervals

WOD
1000m (3:41, 3:43, 3:55)
rest 2:00
3 rounds

Preheating

Baking
Cooked

Notes: The luxury of being a graduate student. I could do another workout today. Like everything, rowing is a mental game. I'm putting my time on the court.

Date with Michael

WOD
"Michael"
800m run
50 back extensions
50 sit-ups
3 rounds
Time: 16:05

Finishing the last 800m. 800m is a "not fun" distance.

50 unbroken "back" extensions is an interesting sensation.

Semi-submerged truck tires

Notes: First time with this WOD. It is a good one. Technically, I did hip extensions. Next time: shave 1 minute and sub GHD sit-ups. Shout out to Brand-X, great scaling for my friends.

Getting ready for Olympics ... err ... my challenge

WOD

1) lots of pull-ups, muscle-ups, dips,push-ups (all on rings)

muscle-ups

dips

push-ups

2) ring dips, ladder 1-5-1-3-1

3) ring push-ups, 3X20, short rest between sets (i.e. :10)

4) pull-ups, 3X11, longer rest between sets (i.e. 1:00)

Notes : Today was a long day of gymnastic work. The muscle-ups felt good because I found a rhythm. Remember: "goggle the horizon." I don't quite have the dips dialed. I slipped and my kip could be improved. The push-ups were fine. They will be a sufferfest. Here is the breakdown for the gymnastic portion of my challenge:

muscle-ups - got it
ring dips - possible but very hard
ring push-ups - got it
pull-ups - need a miracle
front lever - possible but very hard
l-sit - need a miracle

I'm a fucking climber and like overhanging jug fests. Why is 40 dead hang pull-ups and 1:30 L-sit shutting me down? Commonsense says the hard events should be the squat and DL for me. Maybe I should quit climbing and just powerlift. The only problem is my dislike of the Bench. Sorry Crankenstein!

Fat Pants

WOD

1) OHS, 5X5, 65

2) FS, singles, 225, 245


3) BS, doubles, 290, 290
BS, walk and 1/4 squat, 315, 345

BS, doubles, 290, 290

Notes: Nothin' but squats. My right wrist is accepting light loading. I'm still learning about squatting, heavy weights are good teachers. I need to start square which is hard because of my history of injuries. I need to stay on my heels. That is a confidence issue. I need to feel like I own the weight. I can no longer wear 50% of my pants since I have been putting on lower body mass. After my challenge, no more fat pants!

Suggested Reading

Training by Mark Twight

Living by Moynihan Institute

Notes : Mark Twight is my hero in climbing, writing, and training. I admire him because he deserves it. He has worked hard and is better at all three then I'll ever be. He has a similar issues as me with short-duration, high-intensity work. It will make you good but never great. Crossfit is the best program I have found but does not deliver on all it's claims. For example, CrossFit's motto is "Forging Elite Fitness." One of it's elite fitness standards is a pull up with 1 X bodyweight. Recently the workout of the day was Weighted pull-ups 1-1-1-1-1-1-1 reps. I did not find one person pulling 1 X bodyweight. The closest I found was .85, good but not elite. Moynihan Institute reminds of an old story: " There are three types of people. Some people you can tell them something. Some people you can show them something. Other people have to pee on the eletric fence themselves." I'm interested in being told and shown. I'm not into pissing contests.

Taking it to the 'Yard

WOD

100m run
5 burpee box jumps (highest box)
15 sit-ups
max rounds in 20 minutes : 13

Notes: Worked out with Crossfit Ventura. Lots of people and energy. Still unbeaten in the Saturday WODs, but had very stiff competition. Since my challenge has very few traditional Crossfit metcon demands, I'm only doing this type of metcon once a week. (That is right I used the words traditonal and Crossfit in the same sentence.) The rest of the time I'm training to be stronger and faster. Crossfit will make you stronger and faster up to a point.

Punching the Clock

WOD

1) 200m sprint (:34,:36,:34)
rest 1:30
3 rounds

2) 275m minute row (1:00)
rest 1 minte
5 rounds

3) pull-ups, grease the groove

Notes: Just showed up today. Chipping away at my challenge.

The Self-Coached Lifter

WOD

1)DL, single, 315, 365, 385, 405(f)
DL, triples, 315, 315, 315, 315

2) pull-ups, singles, 90, 115, 135

3) good morning, triples, 135, 135, 135

Notes: My right wrist is jacked. WTF! I can't support weight with it. I was planning to rack pull 438 (challenge weight), but the racks are UCSB are weird. I lost count on the number of reasons why the UCSB Recreation Center is not designed for athletic development. I guess the name says it all. Deadlifting is fun. I really like it. It is a primal feeling. I'm back at it. 365, double bodyweight, felt light. I ripped 405 from the floor, but the bar was away from shins. I could have wrestled it back, but I backed down. Trying to tame my ego. Same stupid problem as cleans and snatches. I have to keep the bar close. I went down in weight and worked on form. I have a mental block against going heavier with pull-ups. I have strict standards for pull-ups, and I can't cleanly pull a heavier weight. My back is a weak link with the deadlifts and the whole challenge. Lots of back training. I'm rambling and excited because just got back from the gym.

Another Bites the Dust

WOD

1) 21-15-9
pistols, left leg
pistols, right leg
elevated push-ups
time : 4:24

rest 5 minutes

2) 35 lbs X 2, clean and jerks
max rounds in 10 minutes: 100*

* PR!! Long time coming.

Notes: Felt good after yesterday's active recovery. Matt C. came out of semi-retirement to workout with me, which was very nice. Pistols felt easy. No more pistol workouts until my challenge. I am very siked about attaining elite level on the clean and jerks. No more clean and jerk workouts until my challenge. Yeah!

Better Than Nothing

WOD

FS, triples, 185, 225, 245(f), 225, 225

Bench, singles, 185, 225, 225(f), 215, 215, 215

Notes: Beaten up by Murph. Still trained. Ass-To-Grass on the front squats. Developing confidence for heavy cleans. I will be doing the front squat shuffle tomorrow (walking without using quads). Bench was weak but left shoulder felt okay. The Prehab/Rehab I have been doing is helping. Overall, not good but better than nothing.

Tigger Thinking

WOD

Team Murph
Person 1 : 400m
Person 2 : 400m
2 rounds

100 pull-ups
200 push-ups
300 squats
split between person 1 & 2 as needed

Person 1 : 400m
Person 2 : 400m
2 rounds
time : 39:13

Notes: Another workout with Crossift Ventura today. Hardest by far. I have never done Murph, by myself or as a team. I thought "Murph" sounds hard, but I could finish it in 25 minutes, a 6 minute mile, 13 minutes for the calisthentics, another 6 minute mile. Complete Tigger Thinking. Here is some insights into Tigger Thinking:

1. Tiggers like to bounce around.
2. Tiggers always have fun.
3. Tiggers can do everything.

I'm trying to be less Tigger and more Pooh.

adapted from the Te of Piglet

Dropping the Hammer

WOD

1) 100m sprint X 5, (sub :15,:15,:15,:16,:14*), rest as needed

2) Tabata row (meters : 99, 100, 98, 97, 96, 98, 98, 96)

rest 15:00

3) Tabata row (meters : all 100+)

The shoe of champions

4) L-sit, 10s on 10s off, 6 rounds

"Let fury have the hour, anger can be power
Do you know that you can use it?"
- The Clash

* PR!!! That might be the fastest 100m I have ever run, including my 4 years of high school varsity track

Notes: Something click in the last 100m sprint, a combination of anger and desire. I forgot to switch to All-stars for the first row intervals. Once I switched, it was a cake walk. By cake walk, I mean I couldn't see and felt like puking at the end.

Personal Training with Brian Spiering

Since I have been more immersed in fitness because of challenge training, I decided to help out my friend Brandon. He wanted to switch up his routine and train with me for month. He came from an average training background, middle 20s, familiar with basic exercises and conventional rep/sets schemes. The first day, 6/17/08, he was tested. Here are results:

Max Reps
pull-ups : 9
dips : 11
push-ups : 17

1 Repetition Max
back squat : 165
shoulder press : 90
deadlift : 185

Those are not bad numbers. He followed a program designed by me for one month. The goal was improve all those numbers, expose him to new movements, and put some weight on him. He worked hard. Here are results from the follow up:

Max Reps
pull-ups : 13
dips : 18
push-ups : 25

1 Repetition Max
back squat : 185
shoulder press : 115
deadlift : 265

Bravo!

Same but Different

WOD

1) dips, 5X5, 70, rest 2-3 minutes

2) DL, triples from 2'' platform, 295, 295, 325, 325(f)
Am I red from the sun or trying hard?

3) Good Morning, 5X3, 135
This is the point I learned the location of my intercostals.

4) 5 One-arm Press, 45
100ft Farmer Walk, 180
5 rounds

Notes: I am a gym rat and love these kind of days, i.e. slow grind. My deadlift is getting stronger. I have never pulled from a 2'' platform nor done good mornings. It is similar to what I have done in the past but with a twist. My core got a good dose.

Slow Learner

WOD

Snatch, 1 RM, 155*


Snatch, 65

Snatch, 95

Snatch, 155
Warning: The form is so bad it might permanently damage your own Olympic lifting.

* PR !!

Notes: I was tight and tired from the Down Ladder of Never Ending Pain. It was difficult to get in the bottom position. I went back to my old friend, the power versions. I did an OHS after each Snatch as penance. Notice how far forward I am on the 65 Snatch. I clean it up a little on 95 Snatch. The PR snatch was a pile, at least I had heart. On the next cycle, I'm dropping down in weight and working on form. I need to pull back towards my body and get in the bottom position. Some OHS would help.

Endurance Effort (??)

WOD

50 - 40 - 30* - 20 - 10
pull-ups
push-ups
dips
Time: 26:11

* I had to skip the 30 dips because I was out of push juice.

Notes: This was hard ass workout. It is rare that circuits last longer than 15 minutes. My kip is getting better on the pull-ups. The push-ups were very easy. The dips were very difficult. When I first started Crossfit, I thought about quitting in the middle of every workout. That thought would flicker through my mind, and I would let it go. For long time it had not reoccurred, but the thought has been present for the last two workouts. It is a sign the workouts are challenging. Good stuff.

Playing the Sun

WOD

1) Muscle-ups, Grease The Grove

2) 400m, run*
50 sit-ups
50 squats
400m, run
40 sit-ups
40 squats
....
400m, run
10 sit-ups
10 squats
Time : 14:32

* PR - 1:14 !!

Notes: Muscle-ups felt great. I joined Crossfit Ventura for the workout. The PR in the 400m is only by 1 second, but I'm taking it. I said no more air squats, but it is impossible to say no to Colin & Huff. There are rumors of an affiliate gym opening mid-Aug. That would almost be cheating for my challenge.

Mental Preparation & Physical Execution

WOD

BS, singles, 225, 275, 305

BS, rack, walk out, & partial squat, 315, 345, 345

Notes: Coming back from 9th Circle of Training Hell : Over-training. There are many circles of Training Hell, e.g. plateaus, regressing, and not working out. Similar to Christian hells in that only Christians go to Christian Hell, only people who are serious about training go to Training Hell. I was able to rack and walk out my challenge weight. Generally, I am able to cash, squat, the checks I write, rack and walk out. I feel very confident and focused. Working on maintaining Tranquil Mind.

Mo' Wieght, Mo' Better

WOD

pull-ups, 3X3, 100 lbs
pull-ups, 2x12, towel

L-sit X 3 (:35, :25, :15), rest 1:1

Notes: Feel beat up. Left shoulder is tweaky when I try to push heavy weight. I am happy to be moving more weight with pull-ups. The last inch is always the hardest. Have to remember to do L-sit barefoot. Shoes feel like concrete blocks.

Forgetting to Disengage the Emergency Brake

WOD

800m X 1 (2:40), rest 5:00
400m X 2 (1:18, 1:21), rest 1:1
200m X 2 (:38, :41), rest 1:1
100 X 1 (:18)

Notes: The poor air quality from Gap Fire has finally improved enough to resume outdoor training. It felt like I forgot to disengage the emergency brake and I was wearing a 20lb vest. I suck at running. Part of the problem was my "warm-up", which including jumping rope. Jumping rope is suppose to make you more athletic, i.e. improve coordination, agility, balance, blah, blah, blah. If is not part of challenge I need to stop doing it. I am banning myself from jumping rope and air squats until after my challenge. I had planed on more 100m sprints but my left knee became unstable. I tore my meniscus 5 years ago mountain biking. The muscles around my knee make up for the slack but when they get tired my knee becomes unstable. Time to stop training for the day. I have been overtraining lately but I am hoping for some Supercompensation .

Training ADHD

WOD

Jumping squats, triples, 135, 135, 185

box jumps, highest box, two and one legged

Stronger Leg

Weaker Leg*

Tabata row (20s on/10s off X 8), about 100m each time

* It steams from a very serious injury that happened over two years ago. Rule #1 : Don't get injured. Notice how I paw the ground. That is my psychology trick for getting amped up. Crossfit suggests you stamp your feet.

Notes: I was planning on max effort shoulder press day but my shoulders were tired from yesterday's gymnastics. I want to train whatever I am doing. I went "crazy" yesterday and detoured from just challenge training. The same thing happens with climbing. When I boulder, I want to campus and get super strong. When I climb routes, I want to do laps forever and get super endurance. I had to settle for lower body dynamic effort. Reason #276 the UCSB sucks: the plyometric boxes are too small/not stackable. I am unable do a 1 RM box jump. First time doing Tabata row with new display, it is easier to focus on the workout. I improved in later intervals, my spm went from 35 to 34. Pull harder, not faster.

A Day at the Beach

WOD

1) various class "A" moves, e.g. muscle-ups, levers, and flags

Monkey Hangs
I was psyched because there are no pull-up bars in SB long enough to do them.

Campusing
These bars are not close together.

The Transition
Enjoying the view from the top

2) rope climb #1, 15', no feet, up and down
rope climb #2, 15', l-sit, up, down, and up
Making no feet rope climbing harder

3) pull-ups, max reps : 26*

* Personal Record

Notes: Went down to Venice and Santa Monica Beach. Santa Monica Beach had better toys, but less history. Played on the beach all day and had too much fun. The rope climbs felt easy, really boring campusing. I found a set of bars that were perfect for kipping pull-ups, i.e. thin with little bounce, It was easy to set a PR. I had more pull-ups in me but want to save something for climbing tomorrow.

Pray Not for Light Burdens but for a Strong Back

WOD

Clean, 5X3, 155
Deep catch, high elbows
Easy to have good form at light weights

DL, singles, 315, 365, 385(f), 365
Got to look up. The body follows the eyes.

dips, 30X1

Notes: Short session because of bad time management. I have enough Physical Capital to keep climbing and hard training for my challenge. I am over-stretched if I "train" for climbing.

On Fire !!!

WOD

1) Back squat, singles, 275, 285, 295, 305,
(all sets had additional 40 lbs of chain)

2) "Angie"
100 pull-ups
100 push-ups
50 GHD sit-ups
50 sit-ups
100 squats
time : 16:35*

* PR by 3:30 minutes

Notes: I am starting to mutant, 4th day on and setting a PR. The squats felt great. The chain helped the walk out because it punishes fast, unnecessary movement. In addition, I was walking out 345 but only had 305 "in the hole". I love working out outside but air quality was low because of the Gap Fire. I am a geek, here are the splits: 6:30, 8:20, 13:10, 15:03. Last time, the pull-ups took 10 minutes. The best place to make up time is the GHD sit-ups. Those are freaking hard, but I getting better at them.

Trying to be Flash Gordon (or Hans Florine)

WOD

10 DL, 225
10 dips, 25
3 rounds : 4:10

Bench, triples, 175, 175, 195, 195, 195

100m sprint every 30s for 8 rounds, aka Tabata run

Notes: Feeling the effects of third day on. Speedy on DL and dips. Hopefully, speed work carries over for the dips because it is hard to go heavy. Good to get under the bench. The reps were quick until last set. The sprints suck because running sucks. Congratulations to Hans Florine for regaining the Nose speed record (off the couch).

Just Another Day

WOD

1) clean
155 X2
175X2
185X2
195X1

2) OHS
155X4
135X10

3) 25 KB swing, 1.5 pood
10 Curtis P's , 95
4 rounds : 14:20

Notes: Another Crossfit SB clinic, this time it was olympic lifts. Everyone knows that I need the help. I gleamed on nugget. On the clean, I need to stay on my heels and keep pulling back. Overall, it was not inspiring because no one else went heavy. The OHS were good practice. It is very strange going heavy for high reps. Another thing to learn before my challenge. First time with Curtis P's. Good stuff.

Get Strong, Get Fast, Get Fit, Get Specific, Compete.

WOD

1) 15 pull-ups
15 dips
15 OHS, 45
15 push-ups
3 rounds

2) BS, 145 + chain, 8X3, rest :40
SP, 55 + chain 8X3, rest :40

3) 10 C & J, 35lbs X2
10 pull-ups
25 push-ups
10 pistols, left
10 pistols, right
5 rounds : 14:42

Notes: So many pull-ups!! Pull-up endurance has always been my weakness. That will change. I experimented by using lighter weights on the speed work. That was mistake. I am well-conditioned and my "true" 1 RM is much higher than my current PR. I should stick with 60-65% plus chain. The circuit was perfect, specific to my challenge. The title is some of the best advice I have heard in a long time. I won't even charge you.

Semi-submerged truck tires

WOD

1) max HSPU : 12 *

2) bench, 3X1, 215, 225, 235(f)

3) bench, 3X3, 195

4) 200m (and change) sprint
15 GHD sit-ups
14 GHD back extensions
4 rounds : 9:42

* PR by 3 !!

Notes: The HSPU felt easy. All the shoulder pressing helps. I had MC hold my legs, instead of doing them against the wall which resulted in less stress on my lower back. Every rep was nose to ground, i.e. almost full ROM. Need to get parallelettes. I suck at bench in general and specificially now since I haven't been doing it. I created a checklist of exercises and plan going through the list before repeating (unless I have a glaring weakness). WARNING: Another Crossfit criticism/poopstorm. There is not enough bench in crossfit. It is a good movement, builds muscle, and makes people stronger. There are many good movements that never/rarely appear in WODs, e.g. farmer's walks and TGU. Most crossfitters need more muscle and all crossfitters need to get stronger. Having more muscle and being stronger usually makes met-con easier. I have a former "bodybuilder" working out with me now. He has lots of experience with bench but not going heavy. He gets plenty of going heavy working out with me. The circuit felt slow. GHD sit-ups are no joke. Subjectively, twice as hard as back extensions.

Tabatas Suck (but not for the reason you might think)

WOD
Tabata What?
L pull-ups : 4
Thrusters, 45 : 11
Box Jumps, second highest box ~36'' : 5
SDLHP, 45 : 10
Jump rope, single-unders : 20
Total Score : 50

dip ladder : 1-7-1-6-1

Notes: First time with workout. I lack the technical skill for double-unders and am not working on it because I got bigger fish to fry. I earned a good score but over-gamed it. That is the problem with Tabata intervals and Crossfit scoring. It is exponentially harder to get a arithmetically higher score. I love intervals and think they are one of the fundamentals for athletic training. Crossfit Tabata scoring works well for beginning to intermediate athletes, but is lacking for elite athletes. I would argue the same is true for Crossfit in general. I think an athlete would have a hard time becoming Crossfit "Elite" by doing Crossfit as Rx'd. Overall, it was nice to have an easy day after the two hard days.

Mahogany Day for a Mahogany Challenge

WOD

1) dip(s), 1X1, 135

2) pull-ups, 4X1, 135
3X3, 90
3X10, "super"

4)BS, 3X3, 305, 305, 310(f)

5) SP (with press-outs), 3X3, 135

6) DL, 3X3, 315
Bad form but heavy weights still get moved

"But then again, those who argue against squatting and deadlifting on the same day may just be pussies." - Mark Rippetoe

Notes: The UCSB "recreation center" sucks. Reason #275 : there is no place to do weighted dips with more than 100lbs. Considering how many machines they have, it is ridiculous they don't have a simple, good dip station. I need to get creative for my challenge. "Super" pull-ups are dead hang pull-ups that end with your nipples at the bar. You get stared at when you do weighted pull-ups with $1.35, but you get mouth open gapping with "super" pull-ups. It was highly motivating to be joined by Crossfit SB for the "slow lifts." Mahogany Challenge is Normal Guy speak.

Mouth Bleeding

WOD

1) Snatch, 3X1, 115
GET UP!!

2) Clean, 3X1, 155, 185, 205*

205 started to run away from me so I chased it down.

3) OHS, 3X1, 135, 155, 185(f)

This is the heavy miss. Lots of heart. Not enough strength or technique.

* Personal Record (by 20 F**KING lbs)

Notes: I'm bringing it. My Olympic lifting technique is garbage because I don't have a coach. I get by being relatively strong. When the weight got heavy I would switch to Power versions, instead of Full versions. Today I dropped down in weight and was doing Full versions. I'm tearing myself down to build back up. I felt very good on the cleans and went for a PR. I went for a PR on OHS but had to make a 30lb jump. It was too much.

Pacing

WOD

row 2:00 w/o straps

row 1000m
rest 1:1
(3:35, 3:42, 3:41)

Notes: I did the math. I need to row 1:40/500m for 20 min for my challenge. NO FUCKING WAY! Today I worked on pacing and finding my aerobic threshold, it is about 1:50/500m. I come out the gates too fast at the start of each interval and the first interval. I am still thinking about dropping down down to advanced standards (for this and all other events). I suck.

Red Hot Moon

WOD

max reps in 2 minutes
rest 2 minutes

muscle-ups (ring) : 14
pistols (alternate legs) : 35
dips (ring) : 30
squats : 120
push-ups (ring) : 39
pull-ups (bar) : 30

"The moon is full, you can't fake that light
In fact I'm quite excited, I get to play tonight"
Atmosphere

Notes: I am getting ripped in two. On one hand, I want to dominate my challenge. On the other hand, I still want to climb hard. My gym numbers are stalling/dropping, but I am climbing better than ever. Yesterday, I went climbing and ran out of time/juice for a workout. Today, I went climbing again and had no "pull" left. I felt my whole back tighten on the first pull-up (a very interesting sensation). I am very happy with the squat number, one per second for the entire time. Too bad air squats are not part of my challenge.

Movin' Weight

WOD

pull-ups, dips, push-ups to warm-up

Crossfit Total
BS : 315
SP : 155
DL : 365
Total: 835

Notes: Those are not elite numbers.

Oly lifting buffet

WOD

KB Complex to warm-up

Snatch, triples, 45, 65, 95

Power Snatch, single, 115

OHS, 135, 155

Power Clean, doubles, 185

Jump Shrug Clean, triples, 205

Jump Shrug Snatch, triples, 205

Notes: Good to be back under the bar. My snatch technique is still bad. There is a logic to the numbers.

Suck N' Blow

WOD

1 )10 Rock Jumps
10 Push-ups
10 Rounds : 9:46

2) 5 pistols, right leg
1 muscle-up
5 pistols, left leg
1 muscle-up
5 rounds : 5:40

Notes: I have been enjoying a short break from from my challenge doing some alpine climbing. I decided to get back into training by doing the first circuit at 9,500 ft. I was "gassed" by the second round (I usually don't get gassed). The second circuit was done at sea level in lovely (but foggy) San Francisco. I couldn't do more than 1 mu because the rings were damp from the fog.

Dynamic Effort

WOD

Bench, 8X3, 125+25 chain, rest 40s between sets

50 Box Jumps, 24'', 2:50


1 RM Two-leg Standing Broad Jump


1 RM One-leg Standing Broad Jump

Notes: Tried to move the bar as fast as possible. Box jumps were easy but burned. I am already thinking post-challenge. I want to be lighter and more powerful. Speed Work is key.

Take Warning

WOD

1 RM Box Squat : 305
a lot of weight & a short box

5X3 Squats 245 + 25lbs of chain, rest 40s between sets

3 pull-ups
4 dips
5 push-ups
30 rounds : 26:26

Notes: 8 weeks until challenge!! Time for Hard Routine. I'm satisfied with squats. Full box squats for max. The triples were touch-and-go. 30 rounds is an old school weight loss program, i.e. 30-minute-sets.

Gettin' on the Happy Apple

WOD
shoulder press, singles, 145, 155, 165 (f), 165(f), 160

165 - fail


160 - success (with press-outs for rotator cuffs)

shoulder press, max reps X 135 (6)

Notes: I feel like I can press body-weight (175) on a good day. I need speed/dynamic effort work. That part of my challenge is reasonable. The sadness of a short workout was offset by the joy of watching Matt demolish his old DL PR (225) by pulling 265. He still had gas in the tank. Bravo!

Two-a-days (again)

WOD

1) max rounds in 2 minutes
rest 2 minutes

sit-ups : 90
push-ups : 79
squats : 112
supermans : 60

then
400m X 3
not for time

rest 1 hour

2) 100 ft walking lunge
max pull-ups (26*,15,9,9,6)
20 pushups
5 rounds
time: 9:22

* Personal Record for pull-ups !!

Notes: I joined Crossfit 805 for #1 and Santa Barbara Crossfit Community for #2. It was very motivating to workout with other people. This is the start of a great community. The workouts were very similar to Physical Fitness Tests for the Armed Forces (without the 3 mile run). I scored high but not perfect. I had ridiculous DOMS in my legs for the next two days. I have the endurance for my challenge, but still need more strength.

Cardio

WOD
20 min of continuous movement
including walking, jogging, running, sprinting, and 250 air squats

Note: Since I have not been just moving enough, everything is tight. Left knee is extra tight. Careful.

Two-a-days

WOD

1) Practice Back Levers

Front Lever -Strong

Back Lever-Weak

2) Bench, singles, 185, 205, 225, 235(f), 235(f)

3) Bench, triples, 185 X 4 sets*

rest a couple of hours

4) 5 pullups +25lbs
5 ab wheel roll outs+25lbs
5 rounds

5) 20 ring push-ups (with one foot off the ground)
5 KTE
3 rounds

* Additional bonus set with 6 reps: Dedication

Notes: Muscle stress day. Levers for form, not time. I am bad at back levers. I will get better. My challenge is slowly slipping away. Rage, Rage against the dying of the light.

Reading the fine print

WOD

muscle-ups, planks, front levers, one arm push-ups on rings to warm up

pull-ups
triples with 90lbs every minute for 5 minutes

max 45lb X 2 dumbbell clean and jerk in 10 min : 90

Note: I was satisfied with pull-ups. Next time, I'm adding more weight. I was dissatisfied with the C&J because on 3/13/2008 I thought I did 94. On that date I did that many reps but with 35 lbs db. I forgot what my challenge weight was. Always strive to add more weight or move it faster.

Working Work Capacity

WOD

15 pull-ups
15 dips
15 OHS - 45 lbs
3 rounds

then

3 Hang Squat Cleans - 135 lbs
25 push-ups
9 rounds in 20 minutes

Notes: Trying to build back up. I use to always do sets of 10 pull-ups, from now on it is 15. Cleans were about 70% of max and I did 27 of them. UGH.

Getting Weaker 101

WOD

DL singles
275, 315, 365, 405 (F), 365, 365

Notes: I thought I was having some bad workouts, but I think I am getting systematic weaker. My birthday challenge was to reach Crossfit's Elite Standards. To be elite in anything, it has be to your life. That is not the case. I love being in shape, but also love many other things. Time for a new Challenge?

Penance

WOD

1) 1 RM Front Squat : 265 lbs

2) triples 210 Front Squat
15 towel pull-ups
5 rounds
13:30

3) 5 pull-ups
10 dips
15 elevated push-ups
3 rounds
4:01

4) Sprint
2X 400m (rest 2 min) 1:22, 1:25
4X200m (rest 1 min) 40,40,40,41
6X100m (rest 1 min) 19, 17, 18,17,17,18

Notes: Make up for two skipped work outs. FS was not a PR. Need a real coach. Don't "know" how to do elevated push-ups, slowed down the circuit. Random gym moment: Some guy asked, "What program are you on?" I said, "I don't have a program." (I didn't have the time to explain the philosophy of my training: Jeet Kune Do.) I muttered something about Crossfit. He said, "It looks like you are trying to tire yourself out." I agree.

Practice Makes Permanent

Snatches with light weight

Pistols

1 arm push-ups

Fun. Not enough time for a full workout. Focused on quality.

Cardio

WOD
run 20 minutes

then

yoga 60 minutes

Notes: Running doesn't suck so bad using POSE techniques.

45 minutes well spent

test max dead hang pull-ups : 22

triples shoulder press: 115, 135, 145, 155F, 150F, 135

10-9-8-7-6-5-4-2-1
pull-ups & dips
6:20

5 OHS 45lbs
5 step-ups 90lbs
5 lunges 90lbs
5 rounds
7:15

22 KTE

Notes: I need to double the number of pull-ups. I failed on the SP because I switched to bench grip width, silly mental mistake. Next time I won't set down the DB on the leg ciruit. That would be a sadist touch. I am not worried about the volume for my challenge. I need to get stronger.

Training Hard, Not Smart

WOD
275 DL triples every minute for 7 minutes

then

row 250m
rest 1:1
four rounds (45, 48, 51, 53)

Notes: The two activites were too similar, and I was tired from the row on Saturday. first round: 1:35/500m and 33 spm

Cardio

WOD
row 5000m
time: 19:35

Notes: A little outside my comfort zone. I did this workout last on 12/5/05 (time: 20:40). 1:55/500m & 27 spm

Hate the Game, Not the Player

WOD

Tabata
squat - 23 all sets
push-up - 14 all sets
sit-ups - 14 all sets
dips - 6 all sets
row - 6 calories all sets
Score : 63

Notes: I have done so MANY tabata intervals. I know the game, but still over played this one. I could have gotten 1 more rep in everything. First time for rowing Tabata, next time 8. Sub dips for pull-ups because I am seriously training for a climbing project.

Another Day

WOD

BS triples
185, 225, 275, 295, 305


fast & light at 295

then

7 HSPU
7 KTE
7 burpees
5 rounds : 9:30

Last rep of last set : Quality always matters

Notes: Short on time, wrong shoes, and sun in my eyes. "Could have" lifted more. Some guy asked me how much I had on the bar like it was a lot (which it isn't). I am coming back nicely, compare to "Back to the Grind." Singles on HSPU were faster than resting for doubles/triples. Everything else was cruisy.

Upper Body Split

Bench Press
triples
135, 185, 205, 215, 215, 205, 185

One-arm Shoulder Press
5X5 55 lbs

Notes: Various types of pull-ups between shoulder press sets.

Back in the Game

WOD
DL triples from a box
315, 315, 315, 315, 345

then
100 dips for time
6:37

Notes: Compared to the miserable showing on Monday, today was great. My back could be set straighter. The first 50 dips took 2:00 minutes.

Short and Sweet

Warm-up

KB Complex
with 1.5 pood

It sucked. I was tired from the warm-up.

WOD
25 Hang Snatches, 45 lbs
25 Medicine Ball Cleans, 20lbs
25 Swings, 1.5 pood
10 Jingle Jangles
3 rounds in 13:21

Back to the Grind

Back to the weights. They are heavy. I am weak.

WOD

Back Squat
275 X1
315 fail
295 X1

Shoulder Press
135 X 1
145 X 1
155 fail

Notes: In the past, my sticking point in the press was the start. I realized I had to be "tighter." Now my sticking point is the crown of my head, the solution.

unGreasing The Grove

In the mist of planes, trains, and buses, I stopped training. Not smart. I still have time to pick it up.

WOD
50 squats
10 pull ups
10 ring dips
10 roll outs (from knees)
10 pushups

6.5 rounds in 20 minutes

Simple but effective

I am traveling, and it is a good time to break out of my ruts (a grave with the ends kicked out). The "fitness" room in unnamed high-end hotel had a plethora of machines and some free weights.

WOD
sprint on treadmill 1:00
10 one arm swings 25lbs (each arm)
5 rounds

rest 5:00

Man-makers 35lbs X2
pull-ups
10-9-8-7-6-5-4-3-2-1

Notes: Might be first time ever on a treadmill. 10% incline & 7 mph was an effective stimulus. I like the quantifiable aspect. The swings were a joke. The man-makers were not fun or funny. Pull-ups felt easy after not climbing for two days.

Tabata Something Else

WOD

"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises."
source: Crossfit

pull-ups: 8/8/8/8/6/5/5/4
push-ups: 14/14/14/14/12/12/10/9
sit-ups: 13/13/13/13/11/11/11/8
squats : 25/24/24/24/22/22/22/22

total score : 419

Notes: I'm bad at kipping. I look like a drunk monkey. Sit-ups on the incline bench. Air squats are very easy for me.

Nothing but muscle-ups

I think I have the strength and tenacity to do the 15 muscle ups for my challenge.
A little bit of technique would always help.



WOD
5X3 ring muscle ups
short rest between sets

Under the bar

I finally got around to Olympic lifting. I lowered the weight and increase the reps.

Snatch: triples 65, 95, 95, 115, 115

Clean: triples 115, 135, 155, 185 (f), 185 *

* only a double but still a PR!!

The bar path is much straighter when compared to the earlier videos. However, I noticed in my Snatch videos I look down. I don't think that is optimal. The bar goes forward on the missed clean. I am still more comfortable power cleaning than squat cleaning. Overall, I need to work on full/triple extension.

Circuit
25 burpees
25 OHS 45 lbs
25 swings 1 pood
3 rounds in 11:47

Nothing but pull-ups

WOD
DE pull-ups 75 lbs
then ...
towel pull-ups 12,6

Hypocrite

My last post was about speed. Do I go to the gym and train speed? NO!!

WOD
12 DL 225lbs
20 bar dips*
5 rounds
rest 5 min between rounds

*last set was broken

What is your weakness?

Part of my Birthday Challenge is finding my weakness and then "treating" them. My biggest weakness is Speed. I am slow and don't like to feel to slow. Thus, I avoid the speed events: Olympic lifts, running, and 500 row. I need to take my medicine.

Here is a nice visual way to find your weakness: How fit are you?

Benching and War (Important stuff)

WOD
5X5 Bench
rest 2:00 between sets
185, 185, 195, 195, 195 (f)

The mind set for a 5X5 is very different from max effort. Max effort is like a fire fight. It is "on" from the beginning and over before you realized it. While a 5X5 is a more like the war in Iraq. Some bits are easy, some are hard. It goes on for a long time.

I don't like the war in Iraq.

Pushing

Sets of 2 or 3 mu to warm up. Then lots of ring dips and ab roller.

WOD

10 left arm swings
10 right arm swings
1 pood KB
5 rounds

time : 8:47

I have DOMS from my "Light Day." I try to set a new benchmark when I am not in the best condition. New benchmarks usually require new tactics. I can start to learn those new tactics when even when I am not peaking. Doing 100 one arm swings is very different from two arm swings. It requires more work (surprise!), and I don't have a good method for switching hands. I won't be surprised if that time was 1/2 next time I try it.

Light day

9 days off was way too long for me. I don't feel "right."

WOD

Box Squats

265 lbs 5X3 1:00 min rest between sets

then ...

air squats 20s on/10s off - 20 reps all 8 rounds
push ups 20s on/10s off - 20 reps rounds 1-6, 15, 15
8 rounds

This is very light for me, in the past have done 285 lbs and box jump/clapping push ups combos. Tomorrow is another day.

Warmup

I started with a test of HSPU.

I got 9 solid and so very close to the 10th. Notice how much my back curves as the reps go up. I need to focus on being tight and straight. Another event in the I-am-not-worried category.

I spent the rest of the day working on different techniques and getting my mind back in the game.
Tomorrow will be the first full day back.

Rest

I am taking the next 9 days as scheduled rest. Consistently hitting the weights hard leaves small injuries, physical and mental. Not that I am going to sit on the coach and watch TV, I am getting out for a while. Put my fitness towards some real world applications.

I will come back stronger, healthier, and more motivated.

Tonnage

I was disappointed with my performance last week with weighted mu. I hit it again this week, but I only had time for one set. I decided on +25lbs.

It felt easy so I did it again. New PR!

I changed venues, but was still short on time.
WOD:
3X3 pull ups, 90 lbs, rest 1:00
3X3 hang power cleans, 155 lbs, rest 1:00
3X3 deadlift, 315 lbs, rest 1:00
dips and abs

Total time : 30 minutes
Total weight : +6 tons

Tonnage

Short Track

WOD:
200m sprint
200m walk
4 rounds

I didn't have a watch so I focused on pacing and technique. I tend to "sell-out." It is a hard habit to break. Given how little I run, any amount is a good amount.

Sandbagged

Today was dynamic effort for bench. I did 8X3 with 145 lbs + chain.

I was slightly erratic but that was okay considering how little I bench.

I wanted to finish with a circuit with my friend Matt C. We joke that I am "twice as fit" as he is. So we came up with the following WOD:

Matt - 5 db snatches 35lbs/5 kipping pull ups
Brian - 10 db snatches 45lbs/10 strict pull ups
10 rounds

Matt smoked me and finished while I was still on round 7. I called the pull ups (I was doing singles by that point) and finished my snatches.
He is "5/7 as fit" as me. The beauty of measurable fitness .

Form suffers after rep 80

Pull ups are hard. More pull ups are harder.

Someone actually trying in the gym attracts attention

Lots of pressing

I rolled to the commercial gym near work. I hate it. I would prefer to be outside. In addition, most people are bodybuilding. There are very few athletes that work out there. It does have a uses: I wanted to bench. All 13 of them were full, but all 3 power racks were open!! I took it as a sign to shoulder press. Triples : 135, 145, 140, 140, 140.

Then I tested my 35lb X 2 dumbbell clean and jerk in 10 minutes. I ended up with 94. That is pretty good, considering I have never done it before. The biggest issue was grip. Weird. I'm putting it in the I-am-not-worried category.

"Cross Training"

One of my events is 15 muscle ups (mu). On any given day I good for 6 or 7. Today I tried going for max weighted mu. Typically, stronger is better. If each individual mu is a lower percent of my max, it should be easier to do 15. I did a couple unweighted to warm up. Then I did +10 lbs and +20lbs very easy.It's all easy til it's heavy. For me that was +30lbs. I failed once without trying. Then I tried and got so very close.

My goal is +50lbs in 3 months. Then 15 will be "easy"

I was fooling around the rings and remembered than I never have done an L-sit for time. unfortunately, it was already after I did a long L-sit to warm-up. The second one, which was officially timed, was 40s. My goal is 1:30. That might appear to be a big difference. I am still putting it in the I-am-not-worried category because it was my first one and for the challenge it will be on the parallel bars.

About 30 seconds or 30 years in,
depending on official time or how it felt.


I finished up with 100 1-pood swings for time. 3:15 (previous PR 4:40).