November 2010
36 posts
5 tags
CFSB Day 11
Started the morning off with some light rowing and some foam rolling on the quads. Then we were challenged to jump over a stack of mats in a few different ways. They were stacked about 48” high and I was able to just clear it a few times. Fun! Then it was time for another go at the 20 rep squats. First some light squatting to prepare the legs, then:
Squats
20 x 225lb *FAIL* (17)
I upped...
2 tags
CFSB Day 10
Nice low-intensity tabata row to start and then some hip/hamstring DROMS, which I really needed.
15 Power Clean (135lb)
5 Handstand Pushups
10 Power Clean (135lb)
10 Handstand Pushups
5 Power Clean (135lb)
15 Handstand Pushups
Time: 15:17. Not a fast time, but it’s because I made sure to take my time on the power cleans because of last week’s shitshow. I need to make sure...
4 tags
CFSB Day 9
Very quick, low-intensity warmup today of 15 pulls on the erg, 10 thrusters, 5 pullups to get ready for another benchmark workout.
Jackie:
Row 1000m
50 Thrusters (45lbs)
30 Pullups
Total time: 7:44. Meh. First time doing this WOD, so I didn’t really know what to expect. 1000m was the furthest I’ve ever rowed at once and I think I paced myself pretty well - between 1:45 and 1:50...
4 tags
Ute Crossfit Drop-In Day 2
Back at Crossfit Ute again today for another workout, this time with the second fittest man on the planet, Tommy Hackenbruck. We did a nice little warmup with leg swings, inchworms, wall squats, windmills, and front-leaning-rest on the rings, then into a plank-walk game of tag and a crab-walk game of tag. Good thing I’m half crab! Today’s WOD was a “Tuesday triple down:”
...
3 tags
Ute Crossfit Drop-In
I’m in Utah for a quick business trip so I paid a visit to Ute Crossfit, where my buddy Rob works out. We ran through a quick warmup of rope skipping, box step ups, hang power cleans with a bar, and mountain climbers. Today’s WOD:
5 Power cleans (135lb)
10 Pullups
10 Power cleans (135lb)
20 Pullups
10 Power cleans (135lb)
20 Pullups
5 Power cleans (135lb)
10 Pullups
...
4 tags
CFSB Day 8
Warmed up with by stretching into the overhead position, some light overhead presses, and then right into the WOD:
Shoulder to overhead (135lb) - 16, 8, 5, 4
Row 250m - 51.0, 53.3, 52.6, 52.9
Pushups - 36, 20, 16, 14
Repeat 4x for max reps / speed
We did this as a partner workout, so one guy worked through the entire circuit with minimal rest while the partner counted reps, then switch. Rest...
The 1-Step Plan for Super-Productivity →
“When I interview creatives, I often ask them what advice they would give to the next generation, the up-and-comers. Curiously, there’s one incredibly important habit that nearly all of them possess that is almost never mentioned. So what is the secret ingredient in their productivity regime? It’s simple: They get up early.”
3 tags
30 Day Paleo Challenge Recap
I did it. As outlined by Robb Wolf in The Paleo Solution, I went 30 days on a super-strict paleo diet. No sugar, no grains, no dairy, no legumes, no cheats, no nothing. I also supplemented with vitamin D and fish oil every day and got the best sleep that the parent of a teething 12 month old can get.
On the qualitative side of the coin - I feel great. I didn’t expect to feel as good as I...
4 tags
CFSB Day 7
Some light rowing and rope skipping to get loose and some mobility work to get even looser. Then I worked some high box jumps to open up the hips. Got up to a 24” box + 6 45lb plates without too much trouble. Since it wasn’t max effort, I cooled off there. My arm still feels like hell but it doesn’t matter since today was another attempt at the 20 rep squat. Did a few light...
2 tags
Kung Fu class
Didn’t run the class tonight, but went through the whole workout with the group. We did some standard warmup stuff, some stance and bridge training, and then trained the hard chi gung for a while. Did some review of previously covered techniques afterwards and sort of freestyled. My left elbow was barking by the end of class - needs some RICE.
2 tags
CFSB Day 6
Felt like I got hit by a train when I woke up today. Just getting dressed and putting my shoes on was a trial, but I’m glad I made it out to the box. We started with a light rowing/wall ball warmup and did some mobility work on the foam rollers that really helped loosen me up.
The WOD had muscle ups, but since no one in the class had any we just did muscle up practice for a while. I’d...
4 tags
CFSB Day 5
We started with a nice, easy mobility-based circuit to get my old bones moving this morning. Then since a 20 rep squat was on the menu, did some light squatting to get ready.
Squats
20 x 205lb
This was a much smarter weight than last time, but it might have been a bit too light. I wasn’t retching blood like my man Brooks Kubrik would want, but it was tough. The hardest part was keeping...
4 tags
CFSB Day 4
Warmed up on the rower today. 3 minutes of 10 easy strokes, 10 hard strokes, maintaining 20 strokes/min. Then we did some mobility work and clean practice with the empty bar. Today’s strength focus was to work up to a heavy single:
Power Cleans
1 x 150lb
1 x 185lb *FAIL*
1 x 185lb
1 x 185lb *FAIL*
I fucked something in my arm on my first failed attempt, so I knocked the weight down to...
5 tags
CFSB Day 3
After some mobility warmups, light jogs, some swinging and pulling, I did my first official Crossfit benchmark WOD today at CFSB.
Helen:
400m run
21 DB Swings (1.5 pood)
12 Pullups
Repeat 3x
Total time: 9:25. Only did this once before (9:38 on 5/28/08) and it was unofficial since I used an approximately weighted dumbbell and an approximately measured run. I felt slow as shit on the runs...
The Very Finest Fish Oil Lemon Flavor by Carlson... →
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4 tags
CFSB Day 2
Today is the start of a heavy strength-based cycle at Crossfit South Brooklyn. After some mobility work and light rope skipping, got to the squats:
Back Squats
5 x 225lb
3 x 255lb
2 x 285lb
1 x 305lb
1 x 325lb *FAIL*
1 x 325lb
20 x 245lb *FAIL* (7)
My single at 325 was ugly and slow, but it counted. I was pretty surprised to hit that number, but getting cues shouted at you throughout your...
2 tags
Kung Fu class
Since I was running the show tonight, I cooked up a quick circuit for the warmup and jumped in with the fellas: 5 burpees, 10 med ball slams, 15 jumping jacks repeated 5x. After that we focused on bridge training for a while before going into chop choy work. We drilled individually and with a partner and we came up with an impromptu drill that really seemed to work well. Good class.
4 tags
CFSB Day 1
I finally took the plunge and signed up at Crossfit South Brooklyn. My baby-centric schedule is just not leaving much time for working out and as a result my consistency, motivation, and performance have all suffered. The plan is to hit the 6am class at CFSB Mondays, Tuesdays, Thursdays, and Fridays and to get in a class one day on the weekends as well.
Started with some light rope skipping and...
3 tags
GPP Circuit
Burpees x 30 sec (12)
Jumping Jacks x 30 sec
Mountain Climbers x 30 sec
Split Jumps x 30 sec
Grasshoppers x 30 sec
Repeat 6x, resting 30 sec between rounds.
On the turf field at Washington Park on this cool, crisp evening. Wanted to get in a recovery workout that wouldn’t leave me too sore for the start of my next fitness challenge, which starts bright and early tomorrow morning.
2 tags
Paleo challenge day 30 recap
Breakfast: eggs, turkey sausage, Larabar
Lunch: pernil, salad, another Larabar
Snack: almonds and walnuts
Dinner: meatballs, broccoli, sweet potato, some steak, apple
The 30 day paleo challenge is a wrap! Went out with a bang tonight with a HUGE dinner. I have my follow-up blood work tomorrow, will take some ‘after’ photos, and re-measure my waist/hip ration to we’ll see if...
2 tags
Paleo challenge day 29 recap
Dinner: roast turkey, bok choy, broccoli, sweet potato, too many grapes
Ended my 22 hour fast at dinner. Couldn’t get a workout in, but I have a plan to make sure I get some consistent exercise in the very near future. Weigh-in: 185lb.
“The older you get, the better you get…unless you’re a banana.”
– Rose’s mom
Paleo Diet Food Mall →
Index of where to buy all things paleo on the world wide web
2 tags
Paleo challenge day 28 recap
Breakfast: cashews, Larabar
Second Breakfast: eggs, mexican turkey beef, turkey sausage
Lunch: chicken, asparagus
Dinner: roast turkey, cashews, grapes
Weekends are always a shitshow in terms of planning and sitting down to eat, but I did alright today. Weigh-in: 184lb.
3 tags
Who Do You Appreciate?
Picked this one up from my archives since I wanted a heavy dumbbell circuit. Used 80lbs again:
2 Turkish Get Ups (each side)
4 DB Snatches (each side)
6 DB Rows (each side)
8 DB Swings
Repeat 3x
Total time: 12:38, with the bulk of the time spent on TGUs. This is a GREAT circuit.
Previously: ~12 min on 12/19/09
2 tags
Straight Squattin
Good old $5 day pass atthe 5th Ave Gym. 3 quick rounds of Cindy to warmup, then squat time:
Back Squats 4 x 2 x 275lb
These felt much better than my past few squatting sessions. Still need lots of work and more consistency.
2 tags
Paleo challenge day 27 recap
Breakfast: eggs, turkey, guac, cashews
Lunch: Larabar
Dinner: mexican turkey beef, asparagus, sweet potato, a sip of fresh squeezed orange juice!
Snack: cashews, apple, macadamia nuts
No time for lunch, Doctor Jones. Weigh-in: 181lb.
2 tags
2.62 Mile Run
Ran 2.62 miles tonight in solidarity of those running the NYC marathon tomorrow. Finished in 18:58, average pace of 7:12. If I multiply that x10, that means I’d be on pace to finish the full marathon in 3:08, which is a pretty good time! That’s how it works, right?
2 tags
Paleo challenge day 26 recap
Lunch: salad with chicken, avocado and stuff, Larabar
Snack: cashews and apple
Dinner: chicken, asparagus, sweet potato, another Larabar
My 24 hour fast ended with lunch today. I’m feeling good, fella. Weigh-in: 181lb.
2 tags
Paleo challenge day 25 recap
Breakfast: Larabar, eggs, nose carrots, broccoli
Lunch: spinach salad with grilled chicken, avocado and stuff
Started my 24 hour fast after lunch (around noon) today to mix things up. That means no dinner after kung fu! Weigh-in: 179lb.
2 tags
Kung Fu class
I missed part of the warmup so I did a quick 50 burpees as penance. Man, I felt like a lean, mean burpee machine while I was doing them. There must be something to this paleo diet stuff! Anyway, worked out with the class for a whole bunch of tiger claw conditioning techniques and training. Are we bringing back Tiger Claw Thursdays? Stay tuned to find out!
2 tags
Paleo challenge day 24 recap
Breakfast: Larabar, eggs, sausage, avocado
Snack: deli turkey on sliced apple
Lunch: double meat carnitas salad with guac from Chipotle
Dinner: mexican beef, broccoli, apple
That was a serious lunch, fellas. Weigh-in: 185lb.
2 tags
Paleo challenge day 23 recap
Breakfast: eggs, mexican beef, asparagus
Snack: walnuts and almonds, apple
Lunch: beef skewers, brussels sprouts, avocado goop from 4food
Snack: 2 Larabars
Dinner: chicken sausage, broccoli, cashews, sweet potato, grapes, deli turkey, apple
My office had a pizza tasting in the conference room today. Needless to say I didn’t partake. Ate both larabars in my drawer because the...
2 tags
Paleo challenge day 22 recap
Dinner: deli turkey on a sliced apple, asparagus, cashews, sweet potato
Fasted like a champ today. Feasting like a champ tomorrow. Weigh-in: 180lb.
2 tags
Kung Fu practice
Headed outside to the Old Stone House on this crisp autumn evening for a much needed workout to clear my head. Started with Tiet Sien Kuen to clear the fog and then worked on Fu Hok Seung Ying Kuen after that, focusing on the opening session. Didn’t even realize how cold it was out there until my walk home.
1 tag
“I believe that water is the only drink for a wise man.”
– Henry David Thoreau