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.