4 rounds for time
10 burpees
15 kettlebell swings
20 goblet squats
Friday, January 29, 2010
Thursday, January 28, 2010
Wednesday, January 27, 2010
Sunday, January 24, 2010
Grindy - Grace and Cindy (on a Sunday morning)
10 Clean and Jerk
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
10 Clean and Jerk
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
10 Clean and Jerk
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
10 Clean and Jerk
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
10 Clean and Jerk
Saturday, January 23, 2010
Friday, January 22, 2010
Thursday, January 21, 2010
Sunday, January 17, 2010
Random Thoughts
The Zone - - - My wife and I decided after the New Year (as posted earlier)... that a healthier lifestyle was required. We had settled into our winter habits of early to the couch, bag of snacks and mindless TV. Well it has been two weeks since we made this lifestyle change, and I can say I notice the difference, both in myself and my wife.
Read the articles, the books, etc... and it talks about being in the "Zone"... not sure what that really means, but the last two days I have felt phonomenal. I wake up fresh, my workouts have been strong and I walk around like I have a post workout high : All the time !!!
Snacking is a bit harder than I thought - - - not sure what to mix with my almonds and string cheese - but I will figure that out as we go along.
On a sadder note - I lost a dear friend this week in a year long battle with AML 'Acute Myelogenous Leukemia '. I was lucky to have had a friend like Paul - and even more lucky to have been able to visit him on the Monday before he passed. Paul was a man of PERSEVERANCE. He was a great friend, dad, athlete, engineer, chrtistian, etc...
Paul - you will be missed in this life - but we all meet up again later in the hands of our savior.
To Paul's family - seek strength from your faith !!!
Read the articles, the books, etc... and it talks about being in the "Zone"... not sure what that really means, but the last two days I have felt phonomenal. I wake up fresh, my workouts have been strong and I walk around like I have a post workout high : All the time !!!
Snacking is a bit harder than I thought - - - not sure what to mix with my almonds and string cheese - but I will figure that out as we go along.
On a sadder note - I lost a dear friend this week in a year long battle with AML 'Acute Myelogenous Leukemia '. I was lucky to have had a friend like Paul - and even more lucky to have been able to visit him on the Monday before he passed. Paul was a man of PERSEVERANCE. He was a great friend, dad, athlete, engineer, chrtistian, etc...
Paul - you will be missed in this life - but we all meet up again later in the hands of our savior.
To Paul's family - seek strength from your faith !!!
Saturday, January 16, 2010
Lumberjack 20 - Rowing Version
20 Deadlift / 500M Row
20 KB Swing / 500M Row
20 Overhead Squat / 500M Row
20 Burpees / 500M Row
20 Pullups / 500M Row
20 Box Jumps / 500M Row
20 DB Clean / 500M Row
20 KB Swing / 500M Row
20 Overhead Squat / 500M Row
20 Burpees / 500M Row
20 Pullups / 500M Row
20 Box Jumps / 500M Row
20 DB Clean / 500M Row
Friday, January 15, 2010
Wednesday, January 13, 2010
Inertia - Taken from Crossfit Aukland
Wednesday 1/13/2010 - WOD “Inertia”
Row 1000 Meters
*****************
12-9-6 reps for time:
Hang Squat Clean
KB Swing
Box Jump
*****************
Row 500 Meters
Row 1000 Meters
*****************
12-9-6 reps for time:
Hang Squat Clean
KB Swing
Box Jump
*****************
Row 500 Meters
Sunday, January 10, 2010
Saturday, January 9, 2010
In the Zone
Eating healthy is not so bad afterall. I would have to say the biggest difference is how I feel in the morning. Although I am a bit tired, I feel much better.
I was the King of carbohydrate snacks at night (after all they are low fat)... It would be nothing to eat a plate of nachos or 1/2 a bag of Goldfish Crackers... and as long as I ingested all that salt, I might as well wash it down with something sweet - bowl of ice cream anyone ??
That would usually leave me feeling pretty lousy the next morning. Not doing that this week has left me feeling pretty good.
Another difference I notice is a sense of fullness. I thought at first I would be hungry... but in reality I am feeling pretty content after dinner and a mid afternoon and evening snack is just perfect.
All that said - - - My workout today was awesome as well...
Lovin' it !!!!
I was the King of carbohydrate snacks at night (after all they are low fat)... It would be nothing to eat a plate of nachos or 1/2 a bag of Goldfish Crackers... and as long as I ingested all that salt, I might as well wash it down with something sweet - bowl of ice cream anyone ??
That would usually leave me feeling pretty lousy the next morning. Not doing that this week has left me feeling pretty good.
Another difference I notice is a sense of fullness. I thought at first I would be hungry... but in reality I am feeling pretty content after dinner and a mid afternoon and evening snack is just perfect.
All that said - - - My workout today was awesome as well...
Lovin' it !!!!
Friday, January 8, 2010
Stairway to Heaven - I think
There are two paths you can go by - - but in the long run
There's still time to change the road you're on
For Time:
Thruster 1 through 10
10 Box Jumps
Pull Ups 10 through1
1 Rounds of "lie on the mat" and die - Not for time
There's still time to change the road you're on
For Time:
Thruster 1 through 10
10 Box Jumps
Pull Ups 10 through1
1 Rounds of "lie on the mat" and die - Not for time
Tuesday, January 5, 2010
The Zone Diet
Do you think this will cover my fat blocks???
OK... so I am not one for diets...so I prefer "The Zone Lifestyle"
Anyway - it sucks on the 3rd-ish day... I sort of started on Sunday, not really understanding the block math and what the appropriate foods were - so I read some online articles, made some quick guesses and modified what I ate on Sunday. I than thought... hey my bud's Brett and Dina from The Conviction are Zoners... so I borrowed a book.
Sunday night, me a calculator, a measuring tape and a notebook - - Well, I hope the book is slighlty wrong, not knowing my body type and all - because if not 35% of my body is FAT!! OUCH!!!!
So the trek began - I think I need 14 blocks of protien a day... (the rest is math)...
I have been sticking to it - without going total anal and counting brocolli spears and almonds, but I am very cognizant of what I am eating.
So I am not sure if the first few days have had an impact on my workouts... as they seem much harder, or am I simply getting older (not sure).
Well - this is an interesting journey, my wife is my team and I think together we can convert to better eating habits.
Stay tuned..
Anyway - it sucks on the 3rd-ish day... I sort of started on Sunday, not really understanding the block math and what the appropriate foods were - so I read some online articles, made some quick guesses and modified what I ate on Sunday. I than thought... hey my bud's Brett and Dina from The Conviction are Zoners... so I borrowed a book.
Sunday night, me a calculator, a measuring tape and a notebook - - Well, I hope the book is slighlty wrong, not knowing my body type and all - because if not 35% of my body is FAT!! OUCH!!!!
So the trek began - I think I need 14 blocks of protien a day... (the rest is math)...
I have been sticking to it - without going total anal and counting brocolli spears and almonds, but I am very cognizant of what I am eating.
So I am not sure if the first few days have had an impact on my workouts... as they seem much harder, or am I simply getting older (not sure).
Well - this is an interesting journey, my wife is my team and I think together we can convert to better eating habits.
Stay tuned..
Monday, January 4, 2010
Saturday, January 2, 2010
Friday, January 1, 2010
Quick and Dirty
December 31, 2009
Modified Dirty 30
30 Box Jumps
30 Hang Power Cleans (95lbs)
30 GHD
30 KB Swings (55lbs)
30 SDHP (95lbs)
Modified Dirty 30
30 Box Jumps
30 Hang Power Cleans (95lbs)
30 GHD
30 KB Swings (55lbs)
30 SDHP (95lbs)
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