WOD 11.28.08

dotcom wod
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Turkey Day...

not my plan but rested.

Wod 11.26.08

dotcom wod - mr. joshua
looks intriguing, brings about a sense of aprehension
5 rounds
400m run
30 ghd sit ups
15 250# deadlifts

probably need it considering having two thanksgivings this year!

Wod 11.21.08

Still hold my deadlift record...woohoo...but ok why is there tiny women lifting 400+...damn! Oh well still hold record but can't still deadlift the record.



undecided...dotcom wod calls for 5K
don't want to push achilles that hard
haven't deadlifted in forever

either fractured 5K or swingin diane (add kb swings to the mix)....

Wod 11.20.08

dotcom rest day but...
have to do make up wod for yesterday

5 rounds
5 power cleans (95#)
5 front squats (95#)
5 box jumps
10 tire flips

Wod 11.19.2008

dotcom wod nicole
amrap 20 mins
400m run
max effort pullups

With heavy heart...

Today I had to put down our beautiful wolf...Hydotsa. We have had Hydot since his birth over 11 years ago. He was a beautiful (can't understand how anyone would condone the murder of wolfes as does that idiot Palin), proud, alpha male. He went blind 1 1/2 months ago and a few weeks ago he was diagnosed with Sudden Acquired Retinal Degeneration (SARDs). As proud, strong, and agile as he was, it didn't come as a surprise that he quickly gave up. Refusing to eat. Trying to find the furthest corner of our property to just waste away in. Putting him down was the only humane thing that we could do. He will be missed greatly. I will have to come up with some kind of memorial wod for our precious baby.

dotcom wod called for heavy push jerk...yesterday was told need to get 2nd shoulder surgery so switched up the wod and did treadmill work.

Wod 11.17.08

dotcom wod Helen
3 rds
400m Run
21 1.5 Pood KB Swings
12 Pull ups

Been a long time since Helen kicked my ass!

Rest Day...

Doing the 5/2 split workout schedule.
Today is for recovery.
2 mi treadmill work - alternating 400m walking & slow runs (slow run 1200m, walked 2000m)
45min steam
5 laps in pool (try to working on shoulder muscle strengthening)

Nov 14th Wod

dotcom wod
5 rds
95# hang power snatch x 15
400m run

First hero in a while

when I saw the dotcom wod, I figure that I may want to pick this up walker.
JASON
a shitload of squats and some muscle ups

Doing time under the bar...

I guess this classifies as azz to heels!

dotcom rest day

Since it's been so long since worked on oly lifts, it's about that time. 2 pos clean work/fs work/test shoulder with jerk work.

YEAH!!!!!!!!!!!

Too funny!

dotcom wod Fight Gone Bad!

Fun w/med ball

dotcom wod called for
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

I thought that I'd change it up a little(lot) and do a wod I put together a while ago...Fun w/med ball:

21/15/9 - 3 rounds for time (as rx'd):
Med ball complex
Med ball pull ups (just weighted with med ball)
400m med ball run

Med ball complex = med ball sit up (rocking sit up to feet)/ball slam/med ball sprawl/med ball squat tuck jump

Still my favorite crossfit video ever...

"You Are Beautiful

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful. Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads. They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope. They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life. Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be. Be beautiful."
Jon Gilson, Again Faster, www.againfaster.com/articles

Dotcom wod:

4 Rounds

400M run

50 squats

Day 4...

Wow to say I'm a little sore would be an understatement.

Note to self..."pick up a damn foam roller!"

dotcom wod:
Lynne
5 Rds Max Rep
Body weight bench press
Pull-ups

Yesterday was a historic day..

Today is a good day!

Today was a LONG time coming. Today is beginning of a helluva lot of hard work. Obama is walking into the fire to say the very least. He has a long road to travel. He has the entire race on his shoulders. His presidency can throw open doors or close them shut for a long time. Obama can succeed. For the hopes and dreams of little black girls and little black boys, Obama will succeed!

For me the dotcom wod...
AMRAP in 20 mins, 10 pullups, 10 65# thrusters
and day 3 Yeah Burpees!

HISTORIC...

Following dotcom wod...so rest. Day 2 of Yeah Burpees though...

Day 1...

Well this is the first day of my transformation. First day of my blog experiment. I guess I'll/we'll see how it goes. I've been away from my addictions for way too long. Took a year off from football and crossfit due to injury (shoulder surgery). Yeah so maybe just damn lazy about the Crossfit part. So what I'll pay for it tonight when I hit up the dotcom wod...Michael. Trust that. UUGGHH!!

Goal #1...general improvement in all 10 aspects of fitness and to look better (yes, of course, I'm in it for the looks...partially).
Goal #2...get ready for football tryouts on Dec 20th...really concerned about tryouts...never been sooo deconditioned for a try out...48 days and counting.

Since resuming/beginning my transformation, I figure I might as well start a 30 day "goat" challenge...first leg of the challenge...YEAH BURPEES! I know I know...30 day burpee challenge pales in comparison to the typical 100 day challenge but 465 burpees followed by say 465 jumping squats (next 30 day goat) should be pretty good.

Can you say SCALING?