6 Feb 10

Inresting concept with runing. Well not really. I have stepped away from the crazy expensive foot wear and for a while and run in van's/chucks. I am stepping more toward the samba classics pictured here:

30 Jan

Snow day WOD

For time

50-40-30-20-10

45 lb Kettlebell swings ( broke mine in half)

Doubleunders

Time: 10:19

Well alot has happended since I posted last. I have continued to push the starting strength workouts. Which has helped me make huge advancments in goals I have had. I want an body weight snatch by the end of the year. I am getting closer and closer, mastering the body weight OHS is the key to that. Yesterday prior to my workout I saw this video on the journal. I can't seem to figure out how to load the video right. Short version, pinch shoulder blades, keep wrist straight, plant your feet, tighten your lower back.

Yet another person telling me that there is considerable skill in the bench not just lay d0wn and press. With some continued help from the coach's at Compound Crossfit. I was able to warm up using this tech, and press an successfull 235, not bad but could be much higher ( and will be by the end of the year). Also once again starting strength workouts have contiuned to build my shoulder and squats up. I am only 10 lbs away from OHS body weight then my goal will be for 15 reps.

WOD

Crossfit total 2

1 rep clean ( from floor)

180

1 rep bench

235

1 rep OHS

165

23 Jan

Holy crapballs batman check out this video.... simply amazing.

http://www.youtube.com/watch?v=bONDCr1tp0w

22 Jan 09

18 Jan

Boot camp weigh ins. Sweet workout yesterday I will post up later enjoy the video....

15Jan10

WOD

3 rounds

100 meters handstand walk

2 minute handstand hold

15 handstand push ups





Woo hooo. Hanstand stuff. Going into this I was really glad I have been working on my hand stand stuff. Not easy by any means. I am now able to walk and balance myself on my hands. But no where the level needed to do it for 100 meters much less 300 total. So I had a spotter for my handstand walks and that worked really well. I stayed for the most part in a "handstand" walking, that was really tough on the old wrists.



Hanstand hold, at first I thought my coach was screwing with me on the times. Time stood still while I was inverted. Way slower then treadmill or rower time. Just plain brutal. I did the handstand push ups off a box my shoulders were wrecked after the holds and walk. I tried wall push ups and could only meger out three to make it happen. So I went to the box an was able to bang them out. Very brutal workout, again redefining expect the unexpected.

CFFB S(WOD)

3 rounds for weight (add 5lbs from last)

Squats x 5

215 lbs

Bench x5

185 lbs

Both lifts I am contiunually hitting new PR's. I have never squatted this much weight. Going to full depth is amazing. It has affected my running in new ways. I am faster and stronger. Bench well that is the same, better muscle ups, ring dips and power in general. I am trying to find the proper bench set up video to link if you find it let me know. Huge differance in they way it should be done. Video is got some great hidden treasures. One have feet planted soildly toes approx 45 degrees out. Two shoulders should be tucked and scapella pulled together. Three bar path, straight up and down. Four spotter, yes your an amazing athelete till you drop that new PR on your neck....