A fatmans fitness

Self-Myofascial Release Techniques with Foam Rollers

2012-01-31T14:52:00.000-08:00

Self-Myofascial Release Techniques with Foam Rollers

cold run day 20Jan2012

2012-01-22T17:37:00.000-08:00

wow cold ass run today

4 miles

A run mapped on 01/20/2012

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18 Jan 2012

2012-01-18T06:29:00.000-08:00

A run mapped on 01/18/2012

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Great run today, little windy. But good run anways. Will start timing most likely next week.

ltr pat

16 Jan 2012

2012-01-16T12:02:00.000-08:00

A run mapped on 01/16/2012

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Good run today. Great temps.

ltr Pat

13 Jan 2012

2012-01-13T08:34:00.000-08:00

A long ago time above. got me thinking about some stuff. First how I miss working out with good friends like Ken, and miss working out and having fun. I have put the 1/2 marathon out to the peeps. we shall see who come with on this years journey.

1.5 mile run
40 min walk
2 sets of 10 pull ups

afternoon

tabta squats
tabta push ups ( hand release on the bottom)

ltr Pat

2012-01-12T15:56:00.000-08:00

So ran a bit farther then I was supposed to. 3 miles opposed to 2. Not really a big deal, just felt like 10. Wow have I gotten out of running shape. oh well keep on kicking is what I think

did some basic strength stuff after words

5/5/10 dead lifts
205
10/10/8/8 pull ups

plan on adding some ab stuff bicep stuff next week. Little bit at a time.

ltr Pat

A run mapped on 01/12/2012

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10JAN2012

2012-01-10T06:23:00.000-08:00

Short little run today 1.5 miles. Felt good running in das fog made me desire a flashly light and more reflective gear. Going to hit up Dick's this weekend to see what I can find.

A run mapped on 01/10/2012

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ltr

09Jan2012

2012-01-08T14:38:00.000-08:00

A run mapped on 01/08/2012

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Little bit more running today
2 miles

Sunday (8th Jan)
135 lb squats 5/5/10
3 sets of
15 ghds
15 push
6 knee tucks
6 pull ups
30 second plank

6 Jan 2012

2012-01-07T05:44:00.001-08:00

So off to a new year 2012................and of course I have decided to take my fitness stuff in a new direction. I hit my body weight x 2 squat goal last year. Slacked off for a bit then jacked my shoulder up really good. I have worn the lining away in the the shoulder socket away. So no benching for me anymore. I can do dumb bell work but only lightly. So why not start running..... so that's what I am doing. I am attempting to attach my work out calendar again ( which worked and is at the top of the tabs )to show you what I am doing.... enjoy ltr Pat

2 mile leg 06JAN2012

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Samantha on site reporting the news

2011-11-26T05:14:00.000-08:00

check this dudes skills out

2011-11-20T12:19:00.000-08:00

Jorian Ponomareff - Drift

2011-11-19T17:12:00.000-08:00

1996 with t bars

2011-11-13T06:16:00.000-08:00

Goose eggs

she is gone

so yeah fuck my day.

3 NOV 2011

2011-11-03T14:47:00.000-07:00

Sword Dancing Skills - watch more funny videos

blamo and I am out

This Is Halloween

2011-10-29T04:34:00.000-07:00

Grateful Dead - Friend Of The Devil - June 27 1984

2011-10-22T17:43:00.000-07:00

So I r in Rhode Island, went through jersey when this song came on. Though of richie pan at DST.... found here

http://www.darkstartattoos.com/

check out his work amazing

2011-10-19T06:57:00.000-07:00

Log for 17-22 OCT

Monday
40 min fasted walk

Workout #1
Pushups 25 Reps x 3
Incline Dumbbell Presses – 10 Reps x 3 with 45
Dips – 10 Reps x 3
Flys - 10 Reps at 60 lbs
T-Bar Rows – 10 Reps with 45
Pull downs – 10 Reps 60
Rows – 10 Reps 62.5
Knee to elbow 30 Reps
Back extensions 30 Reps

Tuesday
Fasted walk 60 min w/ weighted vest

Workout #2
EXERCISE
Side Lateral Raises - 8 3 sets @ 10 lbs
One-Arm Cable Raises - 10 3 sets @ 10 lbs
Press - 5,5, Max Reps - 22.5 lbs max reps = 12
Reverse Pushdowns - 10 3 sets @ 15 lbs
Lying Triceps Extensions - 10 3 sets @ 15 lbs
Standing Barbell Curls – 12/12/12 - 20 lbs
Hammer Curls - 10 3 sets @ 25 lbs

Wednesday
Front Squats – 5 reps at 135 3 sets
Leg Extensions – 12 Reps at 70 lbs 3 sets
Lying Leg Curls – 12 Reps- not done this time
Standing Calf Raises – 10 reps at 90 lbs
Back Squats – 5,5 Max reps 215 2 sets of 5 1 set of 8
Knee to elbow 20 Reps
Back extensions 20 Reps

Overall shoulder doesn't hurt, front squats were embarrassing with the lack of weight I was able to do. Also to note my weight is back down around 177. I am continuing to lose weight. I also added a pita into my lunch routine? Damn you bread...but somehow you’re helping me lose weight?
ltr Pat

cause I can

2011-10-13T18:46:00.001-07:00

13OCT2011

2011-10-13T14:40:00.000-07:00

Log for 03-8OCT

Monday
45 min fasted walk
Squats
5 reps at:
135, 155, 165, 185, 205
Press
5 reps at
55. 65, 65 ( shoulder freaked out)

afternoon
1 mile run warm up

3 rds following ( goal is 5 rds )
1/2 mile lap at 3:10 min time
2 min rest
2 rds following
1/4 lap at 1:05
1 min rest

1/2 cool down lap

still coughing up snot. Little cold out, very tough cardio

Tuesday
60 min fasted walk ( last 30 min 4.4)
did some dead pulls to see how shoulder would like it

pulled 5 each on following weight
135, 225, 315, 325
did some light hanging knees to elbow felt okay.

Wednesday
60 min fasted walk

afternoon
3 mile run easy pace

Thursday

PRT today
100 curl ups
70 push ups
1.5 mile time 10:31

Walked on treadmill for approx 30 min
Dumbell benchpress 35 45 55 sets of 5
Dips 3 sets of 5

Saw the doc
Wants to reevaluate the cyst on the tendons. I was directed to not lift heavy on press or chest movements. But hit no restrictions.

Friday

Fasted walk 45 min
GHD x 5
Incline bench with dumbells 45 x3 x5 ( shoulder felt good)
Knees to elbows x3 sets of 5

Log for 11-15OCT

Tuesday
60 min fasted walk with weighted vest (20 lbs) at 3.8 pace

did Chest and triceps today feeling out shoulder issue

Chest
flat 135 3 sets of 5
incline w/dumbells 35 lbs 3 serts of 10
flat w/ dumbells 35 lbs 3 sets of 15 ( press 1 arm at a time)

Triceps
rope triceps extentions 3 sets of 10 with 35
hanging knees to elbows 3 sets of 10

Wednesday
60 min fasted walk (50 min at 4.2 no vest)

Deads for 2 sets of 5 at 225 1 set of 10 at 225
Lat pull downs at 60 lbs chin up grip 3 sets of 10
Rows at 80 for 3 sets of 5

Bicep curls at 42.5 lbs 3 sets of 5
dumbell curls at 40 lbs 3 set of 5
knees to elbows 3 sets of 5

thursday

blamo...you should have been here

2011-10-07T15:07:00.000-07:00

well if you weren't you missed out..

Log for 03-8OCT 2011

2011-10-05T04:51:00.000-07:00

03 OCT 2011

2011-10-03T16:03:00.000-07:00

so I have been bull shiting about my posting here is an update....but first a shout out to compound crossfit....

Look your in VA beach and you want a coach that will take you to the next level

is where you need to go. In about 20 mins I clean and jerked my PR with Ryan and the crew of the Compound.

so Back to the logs of laziness

Monday 15 Aug
Fasted
3 mile run
various cardio PT stuff with selectee's
FM push ups

Tuesday 16 Aug
Fasted walk 45-50 min

Afternoon
Squat- 225x 5 x2
225x 12
Press- Most likely not happening (f'ed up left shoulder yesterday)
Neck work- 35lbsx 30x 4 sets
GHD's 10x 4
Chins- can't put left arm over head hurts way bad

Cardio workout-
1 mile run warm up
repeat 6 times
1/4 mile sprint 90 sec (9 min mile pace)
rest 1min

Wednesday

2.35 mile run with selectee's

Thursday
45 min fasted walk

afternoon
Deads- 275
neck work 35 x 4 x 30
Curls- 52.5 x 12 x2

Cardio workout-
Warm up 1 mile run
repeat 3 times
1/2 mile complete in 3:15
Rest 2 min

Friday
2 mile run fasted.

Saturday
45 min fasted walk

squat 225x5
135x 15

Cardio
1 mile warm up jog
rest 2 min
1 mile run at 6:00 mile pace
2 min rest
1 mile cool down

Week of 22AUG

Monday

45 min run/cardio with Selectee's

Went to medical to get shoulder checked out. They want to MRI it thrusday ( not a good sign)

Tuesday
45 min fasted walk

Should be doing squats today. however I can't rotate my left arm in to the proper position. Hoping its just stiff and will losses up by this afternoon, which of course didn't' happen. Took sleeping pills to sleep last night.

Cardio-
5 min warm up jog

total three miles
repeat 12 times
1/4 mile at 130 pace
1 min rest

Wednesday
4 mile run with selectee's
no weights shoulder really not feeling good at all

Thrusday
45 min fasted walk
See doc today at 11:20

So no power, no shower, fuck Irene

Tuesday
45 min walk
Wednesday
45 min walk
x 3
10 GHDs
10 squats (135)
10 curls
Thursday
45 min walk fasted
I have MRI today.....yippie
Friday
45 min fasted walk
x 3
10 GHDs
10 squats (135)
10 curls

Saturday
45 min fasted walk
3-5 mile run/hash

Week of 5-10SEP2011

Monday
drank beer and smoke beef brisket, Chicken and ABT's it was fucking amazing
Tuesday
50 min fasted walk
Wednesday
55 min fasted walk
3 Rounds of
15 GHD's
45 lbs curls x10

Officially can't do a push up now with bad shoulder.

Thursday
55 min fasted walk

Friday
55 min fasted walk
3 rounds of
15 GHDs
40 lbs curls x 10
135 squats x 10

Saturday
1 hr fasted walk
chop/stack wood ( fuck my shoulder)

week of 12SEP-17SEP2011

Monday
Morning
60 min fasted walk

Afternoon
4 rounds
135 x 10 squat
20 GHD A

Cardio workout-
1 mile run (7 min 04 sec)

Tuesday
Morning
60 min Fasted walk

Wednesday
60 min fasted walk

afternoon
1.5 mile run (goal pace 1030)

Thursday
50 min fasted walk

week of 19SEP-24SEP

Monday

45 fasted walk

Afternoon
Cardio
1 mile warm up
1/8 mile sprints x 6
each 30 seconds (+/- 3 seconds)

1 min walking rest between rounds
1/2 mile walking cool down ( approx 6 min)

Tuesday
55 min fasted walk

Wednesday

60 fasted walk
had to move running workout to Saturday, shoulder is really not happy with running. FMShoulder

Thursday

60 min fasted walk

Friday

30 min fasted walk

Got a shot of Kellogg? in my shoulder joint
Doc said hit it hard for two weeks then see what happens.
I think the doc is special like he could at any moment swallow his tongue special

Week of 26SEP-01OCT

Monday

morning
20 min fasted walk ( ditched early, tummy is pissed off from PBR)

afternoon
Cardio workout

1 mile warm up
repeat 10 times
100 meter sprint
10 push ups
walk back to start

make up 40 min on walk.

Tuesday
60 min fasted walk on treadmill ( 4.2 last 30 min)

Wednesday
60 min fasted walk on treadmill

Thursday
60 min fasted walk on treadmill (4.2 last 30 min)
Game plan is to add weighted vest again next week

3 sets of
25 push ups
25 curl ups

hung on pull bar to see how shoulder felt ( didn't like that at all)
did 2 sets of 5 push press with 95 lbs. Was difficult not painful.

Friday
No soreness with shoulder
60 min fasted walk on treadmill
thinking of re implementing GSLP with some mods next week.

out ..... so thinking another marathon followed up with an ultra next year. Shit my ipod can do it, why can't I................

Tactical Magic - Infomercial spoof for the ultimate tacticool product

2011-09-29T12:42:00.000-07:00

AWOLNATION - "SAIL" (Official Video)

2011-09-27T17:01:00.000-07:00

Insane Downhill Bike Race In Chile valparaiso polc 2011

2011-09-27T15:57:00.000-07:00

Action Figure Therapy

2011-09-26T04:56:00.000-07:00

breath deep this kelanlog shot wont hurt a bit

2011-09-23T08:14:00.000-07:00

So I have way bad ACL joint issues. GOt a shot today. Not fun. Hopefully can run in the morning

ltr

been a while

2011-09-10T15:31:00.000-07:00

25MAY2011

2011-05-25T09:30:00.001-07:00

hopefully you can see my intake for yesterday. I am about 40 grams short of my 300 gram protien goal.

24May2011

2011-05-23T17:37:00.000-07:00

So its been about a week or so since I last updated here are some video's

This is my first time using belt. WOw does it feel different.

second set

Final set max reps.

Overall ( again this is my first time using belt) I am unsure how i feel about it. I have been having back issues of late. I had stopped doing GHD' work and now have added them back. Just some small work after my walk in the morning. Amazing the pain has gone away, at the same time I added stretch every day. Some combo effect there, I believe so.

work out stuff

Friday afternoon was a bust. ( 20 May)

Saturday (21 May)
Fasted walk 55 min

Afternoon
5 mile run

Monday ( 23 May)
Fasted walk 45 min
3 rounds of 30 seconds burpee 15 second rest

RD1: 14
RD2: 13
RD3: 13

Afternoon
Monday Sets x Reps Session #4
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 140
warmup 1x2 185
working sets 2x5 235
working sets 1x5+ 235 11 reps

Press warmup 2x5 45
warmup 1x5 65
warmup 1x3 80
warmup 1x2 105
working sets 2x5 125
working sets 1x5+ 125 10 reps

Neck working Reps 55 x 4 35 LBS
Chins working sets 2x 6-8 35 LBS
Dips (on rings) working sets 2 x 6-8 25 LBS
ltr Pat

oh and these people are special for sure

2011-05-14T16:32:00.000-07:00

Did the fasted walk this morning spent the rest of the day humping mulch, cowhttp://www.blogger.com/img/blank.gif http://www.blogger.com/img/blank.gifpoop and bags of some other random "gardening project stuff" for the missus

sweet blog I found
seaside kitchen

here just a little sample of the booming food on the site

8 large eggs
6 tbs coconut flour
2 tsp olive or (warmed) coconut oil
1 tsp honey
1 tsp salt
1 tsp baking soda
1 vanilla bean (or 1 tsp vanilla)

Pre-heat waffle iron. Whisk all ingredients in bowl, or use a food processor, until smooth. Add amount suggested for you waffle iron and cook accordingly. I was able to make 4 large waffles with this amount of batter. Top off with almond butter, berries or a little Grade B maple syrup (pictured) and you've got a weekend breakfast treat.

These are definitely better fresh, but if you're saving/reheating them, throw them in the toaste

2011-05-13T18:20:00.000-07:00

Thursday 12 May 2011

Ruck march/waddle.... 3 miles= 35 minutes

I repacked my ruck moving the weight mostly to the top off the pack. Kept my strides short and attempted to keep my cadence high. I believe a metronome thingy would be helpful or some sort of speed/distance tracker you could see. I am to lazy to create time hacks, as I typically take a little different route each time.

Fri May 13, 2011 7:18 pm
fasted walk 45 min

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 140
warmup 1x2 185
working sets 2x5 235 (videoed for depth. Much improved)
working sets 1x5+ 235 (10 reps) felt very solid

Press warmup 2x5 45
warmup 1x5 65
warmup 1x3 85
warmup 1x2 105
working sets 2x5 125
working sets 1x5+ 125 (10 reps)

Neck Harness working sets 4x65@25lbs

Chins working sets 2 x 6@ 35

so hit my new reps schem for the burpee's not a happy situation

so first set 25 1 min 30 second rest felt good
second set 23 1 min puked during rest
third set did three an puked........fuck that sucked. so going to go 20 1 min with 30 second rest....to be continued.

ltr Pat

11 May 2011

2011-05-11T16:58:00.000-07:00

updates.... bit behind

Friday was a bust.

45 min fasted walk.

Saturday

45 min fasted walk
after noon
trail run approx 3-4 miles

Today ( monday 9th May)

45 min fasted walk
5 sets of burpees 12 reps in 30 seconds w/40 second rest. Wednesday I plan on 15 for 30 w/ 40 second rest and 6 sets.....

Afternoon
Monday Sets x Reps Session #1
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 135
warmup 1x2 180
working sets 2x5 230
working sets 1x5+ 230 (ten solid reps)

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 2x5 135 5 reps
working sets 1x5+ 135 5 reps (reset time)

Neck Harness working Reps 60 @25 LBS x 4
Chins working sets 2x 6-8 25lbs

Tue May 10, 2011 8:27 pm
good eating (as in exactly how I am supposed) no working out. got the Primaforce Yohimbine. going to start that tomorrow....

Re: Misfit's Strength Villain Transformation Challenge 2011

Post by misfitcj » Mon May 09, 2011 4:53 pm
Friday was a bust.

45 min fasted walk.

Saturday

45 min fasted walk
after noon

Newest shoe review 30 april 2011

2011-04-30T08:13:00.001-07:00

Five fingers vs Merrell trail glove vs INOV-8 230s

Picture from an online source. I have these love them, however military is not allowing them. When bought you should do an in store fitting. If you plan to wear sock (trust me when I say they smell bad enough for smell them during a run...if you don't) make sure you fit with the sock brand you plan on using. I like my injinji socks. expensive yes, worth it yes. No blisters ever? can't explain it.

Only worn for running. I don't recommend them for crap else. unless your an attention whore......

Trail glove

Best shoe I have worn hands down. zero drop, huge toe box. these were worn with injinji socks. They were made to wear with out, however after the horrible smell from the five fingers. I went with them. feel better then five fingers for me They are a little squishy first couple of spins on them. Then it smooths out. True to size. Also recommend a try it on in the store.

F-230

Great shoe, true to size. Holy shit batman bright. however they feel like your running in a shoe. Prior to the trail gloves I was very happy with them. After finding the trail gloves I am much happier. However if your a crossfiter. Go with these, perfect for everything.

ltr Pat

28 April 2011

2011-04-28T15:24:00.000-07:00

From Down and Dirty Paleo
Ingredients:
Tilapia Fillets
Minced Garlic (We use lots of GARLIC)
Lime Juice
Pepper to Taste
Olive or Coconut Oil
1 Teaspoon dried parsley flakes
1 Tablespoon melted Ghee (butter with milk solid removed)

Directions:
Preheat oven to 375 degrees F. Coat Baking dish with choice of oil.Place fillets in baking dish. Pour lemon juice over fillets, then drizzle ghee on top. Top with garlic, parsley, and pepper.Bake about 30 minutes, oruntil the fish is white and flakes when pulled apart with a fork.

Saute onions in ghee or olive oil. Add sliced Butternut Squash, reduce heat and cover. Cook until tender.
Place Asparagus in steamer. Start to cook about 10 after placing tilapia in oven. Cook until tender.
From CrossFit North Fulton member Tom Denham & Whole9Life.com
(Serves 2)
In preparation, perform the following:
• Slice one onion (in Georgia we prefer Sweet Vidalia’s)
• Slice two yellow squash
• Slice several stalks of celery
• Slice a few wedges of bell pepper
• Slice (or buy pre-sliced) several mushrooms (any variety)
• Slice a handful of grape tomatoes into halves
• Trim a head of broccoli (or buy just the heads)
• Slice several large carrots (or include whole baby carrots)
• Cut two boneless pork chop into cubes
Prepare the following spices, or season to taste:
• Turmeric, red pepper, garlic powder, curry, salt

Melt about two tablespoons of Coconut Oil in the wok. Add a generous handful of onion, the squash, celery, bell pepper, tomatoes, and pork. Add a generous handful of sliced mushrooms. Add a generous handful or two of broccoli florets and baby carrots.
I like my food spicy, so I add a heavy dusting of turmeric, red pepper, garlic powder, salt, and curry. (Note, curry includes turmeric and red pepper, but nothing seems complete to me without adding at least a little curry.) If you like your food really hot, add more red pepper.
Cook 8-10 minutes with the heat on high. If the meal looks dry (and it usually does after you lay on as much spice as I do), add a little water and/or a little extra virgin olive oil. You will know everything is cooked well enough when you can divide chunks of broccoli, carrots, and pork with a wooden spatula.
Fruit rounds out a meal nicely. There is nothing like a mandarin orange or some sliced banana after a hot and spicy meal from the wok!

from CFSCC presents eat this:

Recipe:
3 medium-large, skinless, boneless chicken breasts
ham slices, about 6 thin slices (less that 1 oz. each)
3 cloves garlic
1/4 red bell pepper
1 T fresh flat leaf parsley, chopped
1/2 C almond meal
2 T dried parsley flakes
1 tsp black pepper
pinch Celtic grey sea salt (optional)
paprika
3 T olive oil

Preheat oven to 350 degrees.
Pound chicken breast pretty thin. In a mini food processor, blend garlic, parsley, and about 1/8 C red bell peppers. You could also just finely mince them and mix them together well. Sprinkle chicken breasts with a little black pepper and salt. Then spread the minced mixture over the top. Finally place ham slices on top and put some thinly julienned red pepper slices over the breast. Roll chicken breast up as tightly as possible and secure with tooth pics.
Now dredge rolled chicken breasts in almond meal (mixed with parsley flakes, black pepper, and grey salt). Sprinkle with a little paprika. Heat olive oil to medium heat and brown chicken on all sides. When chicken in browned evenly, place in oven and bake for about 30 minutes.

I served this on a bed of cauliflower rice along with some sautéed zucchini. Don't forget to remove the tooth pics before dining!!!
Hope you enjoy this Paleo friendly version of Cordon Bleu!!

Grilled Pork Loin (must do ahead)
-----------------------------------
1/4 cup fresh lemon juice
2 Tbsp olive oil
3 garlic cloves, minced
1/4 tsp. ground thyme
1/4 tsp. dried oregano
1/4 tsp. black pepper
Pork Loin

In a shallow dish, blend all ingredients, except meat. Add pork Loin.
Cover and chill 12 hours or overnight, turning meat occasionally. To serve,
remove meat from marinade. Grill over hot coals 15-20 minutes per side or
until done. Baste Loin with marinade during grilling.
From: Gretchen Hansen in _3 Rivers Cookbook III_

Workouts have been better this week now that I am not coughing up a lung:

25 April 2011

Repeated this weeks work out some improvements one not being stupid sick helps a lot.

misfitcj wrote:Fasted walk this morning 15 mins

Monday Sets x Reps Session #7
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 2x5 245
working sets 1x5+ 245 @ 8 reps

Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 105
working sets 2x5 130
working sets 1x5+ 130 @ 8 reps

Also did the following
neck work 25 lbs x4 of 55
ring pull ups with 25 lbs 8 reps two sets
Toes to bar three sets of 10.

26 April 2011

30 min fasted walk
2 sets of 8 ring dips w/25 lbs
2 sets of 8 pull ups chest to bar

Little bit of the hack hack during stuff, not good enough for burpee stuff. Should be next week fully back in the game. Carido this week will most likely just be another 45 min walk.

ltr Pat

Wed Apr 27, 2011 4:49 pm
45 min fasted walk

Wednesday Sets x Reps Session #8

Bench Press warmup 2x5 45
warmup 1x5 80
warmup 1x3 115
warmup 1x2 145
working sets 2x5 170
working sets 1x5+ 170 for 10 reps

Deadlift warmup 2x5 125
warmup 1x3 185
warmup 1x2 265
working set 1x5+ 315 for 5 reps

Curl warmup 2x5 BAR
warmup 1x5 10
warmup 1x3 15
warmup 1x2 20
working sets 2X15 30 lbs

Neck Harness 4x60 repsx25lbs

28 April 2011

30 min fasted walk

Back is really tight from deads

ltr Pat

24 april

2011-04-24T09:53:00.001-07:00

So I actually have bronchitis/ pneumonia way sick..... hopeing to get back at next week.....

15april2011

2011-04-15T19:12:00.000-07:00

Fast walk 30 min

Friday Sets x Reps Session #6
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 140
warmup 1x2 190
working sets 2x5 240
working sets 1x5+ 240 for 8 reps ( keep gettin stuck at that number??)

Press warmup 2x5 45
warmup 1x5 75
warmup 1x3 95
warmup 1x2 115
working sets 2x5 125
working sets 1x5+ 125 (6 reps...)

Neck Harness working sets 4X50x25lbs

Dips 2 x 6-8 25 lbs

Man i am I hungry after the work out. starving is more like it.???

update pics for contest

14 April 2011

2011-04-14T18:32:00.000-07:00

Way late update

So here are the pics and video's.

11 April

I am on week two of the Linebacker progression:
Monday Sets x Reps Session #4
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 140
warmup 1x2 185
working sets 2x5 235
working sets 1x5+ 235 @ 9 reps

Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 105
working sets 2x5 120
working sets 1x5+ 120 @ 9 reps

Chins working sets 2x 8 25lbs

12 April

Fasted walking 45 mins = 3.25 miles
Burpee workout
Work 30 seconds rest 40 seconds
12/12/12/12/11

should get the 12 tomorrow. Then to rock that the rest of the week add a set and start working my rest time down and number per round up.

13 April
Fasted walking (treadmill) 30 mins = 2.4 miles
Burpee workout
Work 30 seconds rest 40 seconds
12/12/12/12/12 ( man I have been pumped all day over this.)

Wednesday Sets x Reps Session #5

Bench Press warmup 2x5 45
warmup 1x5 80
warmup 1x3 115
warmup 1x2 145
working sets 2x5 167.5
working sets 1x5+ 167.5 10 reps

Deadlift warmup 2x5 120
warmup 1x3 180
warmup 1x2 255
working set 1x5+ 310 8 reps

Curl warmup 2x5 BAR
warmup 1x5 10
warmup 1x3 15
warmup 1x2 20
working sets 2X15 27.5

Neck Harness working sets 4X45 at 25lbs
Pull ups 2 sets of 8 with 25lbs
Dips 2 sets of 10 at 25lbs

no work out part today. Will have to get in the afternoon on Thursday. Miss after noon snack.

14 April 2011

Fasted walking (outdoors) 45 mins = 3.2 ish miles
Burpee workout
Work 30 seconds rest 40 seconds
12/12/12/12/12 ( felt slow today but not out of it.)

will be doing my "owed cardio workout this afternoon"

#9 15 Tuck Jumps/ 15 Sit ups x 10

9 rounds in 10 minutes. I under estimated this one.

So today I randomly weighed my self

180 lbs......

yup that right twice the amount of food and protein. An losing weight, shoot this might just work.

10April2011

2011-04-10T08:25:00.000-07:00

Sunday Rest day

08April2011

2011-04-08T19:31:00.000-07:00

back on the road early this morning.

So no fasted walk. I will hit the Squat workout late this afternoon once I get home.

ltr Pat

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 135
warmup 1x2 180
working sets 2x5 230
working sets 1x5+ 230 (got 10)

Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 80
warmup 1x2 95
working sets 2x5 115
working sets 1x5+ 115 (got 10)

Neck Harness working sets 4X25 4x45@25lbs

Chins working sets 2 x 6-8 25 (got 8)
DIPS Working sets 2 x 6-8 25 (got 8)

06April2011

2011-04-06T04:45:00.000-07:00

06APR2011

Morning

Fasted 45 min walk
Burpee workout

I did some more tweeking on the reps

Goal 12 per round 40 second rest (I am taking away 5 seconds from the last week)
12/12/12/10
Last round felt like I was moving concrete. Looks like I found a good mini goal. I will add sets once I get to 12 on the last set.

Wednesday Sets x Reps Session #2

Bench Press warmup 2x5 45
warmup 1x5 110
warmup 1x3 155
warmup 1x2 200
working sets 2x5 165
working sets 1x5+ 165 (total reps 15)

Deadlift warmup 2x5 120
warmup 1x3 180
warmup 1x2 255
working set 1x5+ 305 (total reps 8)

Curl warmup 2x5 BAR
warmup 1x5 10
warmup 1x3 15
warmup 1x2 20
working sets 2X15 25

Neck Harness working sets 4X40 @ 25lbs
Weighted pull ups 2x8 @ 25 lbs

Conditioning workout
5 rounds of
Five sets of Muscle Snatch (75 lbs) x2 Left foot lunge x1 Right foot lunge x1
Rest 1 min

Total time: 7 min 09 seconds

Wow my snatch forum has really gotten poor. I need to work this a bit more. Lunges were a mother Francis, legs just didn't want to push me back up. Great work out.

ltr Pat

2011-04-04T16:15:00.000-07:00

1968 FL Generator Shovelhead Chopper

pictures from here

Morning session

45 min fasted walk
4 sets of burpees with 45 second rest
15/13/14/10 ( I have no idea what the deal was on the last set??)
Getting better.

Afternoon
Monday Sets x Reps Session #1
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 135
warmup 1x2 180
working sets 2x5 225
working sets 1x5+ 225 (got 8)

Press warmup 2x5 45
warmup 1x5 65
warmup 1x3 85
warmup 1x2 105
working sets 2x5 125
working sets 1x5+ 125 (got 6?)

Neck Harness working sets 4X35 @ 25lbs

Chins working sets 2x 6-8 5lbs ( I did three sets of 8)

ltr Pat

03April2011

2011-04-03T14:48:00.000-07:00

02April2011

2011-04-02T08:27:00.000-07:00

5 Rounds for time

Hang Clean

Push Press x3

Rest 1 min

mine was: 10:09

Setup:

• Stance Shoulder width or slightly wider.( just wider than a dead lift)

Execution:

• Drive through heels accelerating from the ground through to full extension of the hips and legs. • Shrug.

• Retreat the hip and land in a 3/4 squat.

• Rise to full extension with bar in the rack position to complete the movement.

Push- Press

Setup:

• Stance = Hip width

• Hands just outside of the shoulders.

• Bar in front, resting on "shelf" created by the shoulders.

• Elbows down and in front of bar. Lower than the front rack of the front squat. • Tight midsection

• Closed grip. Thumb around bar.

Execution:

• Dip – shallow dip of the hips where the knees push forward, the butt goes slightly back, and the chest stays upright.

• Drive – rapid and full extension of the hips.

• Press – bar to locked out, overhead.

01 April 2011

2011-04-01T15:31:00.000-07:00

Happy birthday Chief Petty Officers

From the Heritage page

History of the Chief Petty Officer Grade

by CWO-4 Lester B. Tucker, USN (Retired)

Reprinted from Pull Together: Newsletter of the Naval Historical Foundation and the Naval Historical Center, Vol. 32, No. 1 (Spring-Summer 1993).

It is a sure bet that one of the proudest days in an enlisted individual's naval service is the date on which a first class petty officer dons the uniform and is accepted into the Chief Petty Officer community. At this time, the PO1's leadership and professional abilities are recognized by superiors. These qualities continue to be honed with experience and maturity until retirement.

This article covers the history of the grade of Chief Petty Officer. April 1, 1993, marked the 100th anniversary of the creation of that grade. It is necessary, however, to look back to the origins of the Continental Navy to establish the foundation of relative grades and classifications that led to the ultimate establishment of the CPO grade. During the Revolutionary War, Jacob Wasbie, a Cook's Mate serving on board the Alfred, one of the first Continental Navy warships, was promoted to "Chief Cook" on June 1, 1776. Chief Cook is construed to mean Cook or Ship's Cook which was the official rating title at that time. This is the earliest example of the use the term "Chief" located to date by the author.

The United States Navy was reauthorized under the Constitution by an act of March 27, 1794. The fledgling Navy was to consist of four forty-four gun frigates and two thirty-six gun frigates. The action taken by Congress on that date was based upon the need to counter the Algerian pirates. However, a treaty was reached between the United States and Algiers prior to completing any of the vessels, and the act was allowed to expire.

The construction or completion of three frigates was later directed under an act of July 1, 1797. Those ships were the Constitution and United States, each rated at forty-four guns, and the Constellation, mounting 36 guns. Personnel allowed to the two classes of warships were the same under both acts. Petty officers, who were appointed by the Captain, consisted of one Captain's Clerk, two Boatswain's Mates, a Coxswain, a Sailmaker's Mate, two Gunner's Mates, one Yeoman of the Gun Room, nine Quarter Gunners (eleven were allowed for the two larger vessels), two Carpenter's Mates, an Armorer, a Steward, a Cooper, a Master-at-Arms, and a Cook. Non-petty officers, as listed in the 1797 act, consisted of 103 Ordinary Seamen and Midshipmen and 150 Able Seamen for the larger frigates; the smaller vessel, Constellation, was allowed 130 Able Seamen and Midshipmen and 90 Ordinary Seamen. None of those figures included Marines, which added three Sergeants, three Corporals, one Drummer, on e Fifer, and 50 Marine Privates to the complement of the larger ships. The 36 gun frigate was allowed 1 less Sergeant and Corporal and 40 rather than 50 Marines.

Generally speaking, precedence of petty officers was not really introduced until the U.S. Navy Regulations, approved February 15, 1853, were published. It must be pointed out that those regulations were declared invalid by the Attorney General on May 3, 1853, and were rescinded due merely to the fact that the President rather than Congress approved them. However, this did not mean that the information and the guidelines contained in them were inaccurate. Conversely, the Secretary of the Navy submitted a set of naval regulations for Congressional acceptance on December 8, 1858, but they were never acted upon in that session of Congress. Based upon pay tables of the period, the contents of the 1858 plan, like the regulations of 1853, appear to have contained the current rating structure of that period.

Prior to 1853, one could infer a quasi-precedence of ratings based upon the sequence in which ratings were listed within complement charts; this is backed by differences in pay of various petty officers. Another issue to be considered is the fact that the order of the names of the petty officers as they appeared on muster rolls could generally be considered an order of precedence. Precedence of ratings was explicitly spelled out in Navy Regulations approved on March 12, 1863. At this point it is useful to review the early Civil War petty officer rating structure just prior to the official usage of "Chief" with rating titles. Petty officers were listed under two categories--Petty Officers of the Line and Petty Officers of the Staff as shown in Table 1.

The 1863 Regulations made the priority of ratings clear: "Precedence among petty officers of the same rate, if not established particularly by the commander or the vessel, will be determined by priority of rating. When two or more have received the same rate on the same day, and the commander of the vessel shall not have designated one of that rate to act as a chief, such as chief boatswain's mate, chief gunner's mate, or chief or signal quartermaster, their precedence shall be determined by the order in which their names appear on the ship's books. And precedence among petty officers of the same relative rank is to be determined by priority of rating; or in case of ratings being of the same date, by the order in which their names appear on the ship's books." That lengthy paragraph was shortened in the 1865 regulations to read simply, "Precedence among Petty Officers of the sa me rate shall be established by the Commanding Officer of the vessel in which they serve."

Precedence by rating was a fact of Navy life for the next 105 years and was substantiated by rating priority and the date of an individual's promotion. Precedence of ratings remained in effect until the issue of Change #17 of August 15, 1968, to the 1959 Bureau of Naval Personnel (BUPERS) Manual. At that time, precedence among ratings was eliminated and changed to a single system for military and non-military matters based on pay grade and time in grade.

During 27 1/2 years of naval service, the author has been audience to an appreciable number of boiling point arguments on the ship's fantail and in the Chiefs' messes concerning seniority of ratings. As one can determine from the foregoing evidence, Boatswain's Mates have not always been the senior rating in the Navy. However, if one tries to enlighten some of them they will usually get their danders up and argue until red in the face. Likewise, Aviation Machinist's Mates have not always been the senior rating within the Aviation Branch. From 1924 to 1933, and again from 1942 to 1948, the rating of Aviation Pilot topped the mechs as well as all other aviation ratings.

It is not the intention of this synopsis to present an extended dissertation on individual ratings. However, at this point, clarification of a longstanding controversy and its resultant misconceptions regarding the Chief Boatswain's Mates, Chief Gunner's Mates, and Chief or Signal Quartermasters of the 1864-93 era is necessary. Those three ratings have at one time or another been erroneously identified and argued as being Chief Petty Officers. General Order #36 of May 16, 1864, effective July 1, 1864, listed Navy ratings along with monthly pay for each rating. Among the ratings included were Chief Boatswain's Mate, Boatswain's Mate in Charge, Boatswain's Mate, Chief Gunner's Mate, Gunner's Mate in Charge, Gunner's Mate, Chief Quartermaster and Quartermaster. Boatswain's Mates and Gunner's Mates received $27.00 monthly and Quartermasters, $25.00. Chief Boatswain's Mates and Chief Gunners's M ates were paid $30.00 per month and were listed for service only on board vessels of the lst and 2nd rates. Chief Quartermasters were paid the same except for a $2.00 reduction while serving in ships of the 3rd and 4th rates. Boatswain's Mates in Charge and Gunner's Mates in Charge were also paid $30.00 per month.

The primary difference between the Chief Boatswain's Mate and Boatswain's Mate in Charge and the Chief Gunner's Mate and Gunner's Mate in Charge lay in their assignments. Chief Boatswain's Mates and Chief Gunner's Mates were permitted on board ships of the first two classes of vessels (1st and 2nd rates with 100 or more crewmen). The Boatswain's Mate in Charge and the Gunner's Mate in Charge could be assigned to any of the four classed vessels (1st, 2nd, 3rd, and 4th rates) and specifically only when a Warrant Boatswain or Warrant Gunner was not assigned to the ship. Boatswain's Mates in Charge and Gunner's Mates in Charge appeared in the rating structure for only five years. They were last listed in the pay table included in the Navy Register for July 1, 1869, and were eliminated from this list with the issue of January 1, 1870. From that date, according to complements set in 1872, Chief Boatswain's Mates and Chief Gu nner's Mates were assigned to vessels of all four classes. Then, five years later, by the allowance list of 1877, they were assigned only to ships without a warranted Boatswain or Gunner.

The title of Chief or Signal Quartermaster was mentioned in the 1863 Regulations and requires explanation. The term Signal Quartermaster was utilized from at least the early 1800s. That title identified those Quartermasters who were principally involved with signaling and the care of flags, halyards, markers, lanterns and other paraphernalia as opposed to Quartermasters who were mainly concerned with navigational and steering duties.

From 1863 to 1865, the rating titles of Chief Quartermaster and Signal Quartermaster were virtually synonymous. Furthermore, the 1863 Navy Regulations and the 1864 pay order did not present a distinction between those two titles. In 1865, however, by U.S. Navy Regulations approved April 18, 1865, a distinction was made between Quartermaster (not Chief Quartermaster, which was never listed) and Signal Quartermaster listed under Petty Officers of the Line. Signal Quartermaster was listed as third in precedence (after Gunner's Mate), whereas Quartermaster was sixth (after Coxswain to Commander in Chief of a Squadron or Fleet). Those two ratings continued to be carried in successive issues of Navy Regulations until 1885. It is of note that Signal Quartermaster was never listed as a separate rate from Chief Quartermaster in the pay tables covering those twenty years. Therefore, the title of Signal Quartermaster, instead of Chief Quartermaster, can be considered as the official title from April 18, 1865, to January 8, 1885. The title of Chief Quartermaster, primarily found in Navy pay tables for that same period, can be judged to be an alternate or common-use title for Signal Quartermaster. In other directives and correspondence these two titles were often used interchangeably.

It is necessary to reflect back to Chief Boatswain's Mates and Chief Gunner's Mates to define their exact status. Navy Regulations of 1865, 1870, and 1876 fail to show Chief Boatswain's Mate and Chief Gunner's Mate as different rates or levels from Boatswain's Mate and Gunner's Mate respectively. It therefore follows that to justify calling the Chief Boatswain's Mate and the Chief Gunner's Mate additional rates one has to depend upon General Order 36 of May 16, 1864 (effective July 1, 1864), and Tables of Allowances for the 1870s which list them as rates or ratings along with Boatswain's Mate and Gunner's Mate. To answer the question of whether the Chief Boatswain's Mate, Chief Gunner's Mate, and Chief Quartermaster or Signal Quartermaster of the 1863-93 era were or were not actually Chief Petty Officers is elementary. They were not Chief Petty Officers due to the fact that the grade had not yet been created.

On January 1, 1884, when the new pay rates became effective, there existed the three aforementioned rates carrying the word Chief--Boatswain's Mate, Gunner's Mate, and Quartermaster--all paid $35.00 per month. Several other rates were paid higher amounts, ranging from $40.00 to $70.00 per month.

Fifty-three weeks later, on January 8, 1885, the Navy classed all enlisted personnel as first, second, or third class for petty officers, and as Seaman first, second, or third class for non-petty officers. Chief Boatswain's Mates, Chief Quartermasters and Chief Gunner's Mates were positioned at the Petty Officer First Class level within the Seaman Class; Masters- at-Arms, Apothecaries, Yeomen (Equipment, Paymasters, and Engineers), Ships Writers, Schoolmasters and Band Masters were also First Class Petty Officers but came under the Special Branch; finally, Machinists were carried at the top grade within the Artificer Branch. Included under the Special Branch at the second class petty officer level was the rate of Chief Musician who was junior to the Band Master. That rate was changed to First Musician under the 1893 realignment of ratings was and carried as a petty officer first class until 1943.

On April 1, 1893, two important steps were taken. First, the grade of Chief Petty Officer was established; secondly, most enlisted men received a pay raise. The question is often asked, "Who was the first Chief Petty Officer?" The answer is flatly: "There was no first Chief Petty Officer due to the fact that nearly all ratings carried as Petty Officers First Class from 1885 were automatically shifted to the Chief Petty Officer level." Exceptions were Schoolmasters, who stayed at first class; Ship's Writers, who stayed the same but expanded to include second and third class; and Carpenter's Mates, who had been carried as second class petty officers but were extended to include chief, first, second, and third classes. Therefore, the Chief Petty Officer grade on April 1, 1893, encompassed the nine rates shown in Table 2.

Prior to the establishment of the Chief Petty Officer grade, and for many years thereafter, commanding officers could promote petty officers to acting appointments in order to fill vacancies in ships' complements. Men served various lengths of time under acting appointments, generally six months to a year. If service was satisfactory, the captain recommended to the Bureau of Navigation (called the Bureau of Personnel, BUPERS, after October 1, 1942) that an individual be given a permanent appointment for the rate in which he served. Otherwise the commanding officer could reduce an individual to the grade or rate held prior to promotion if he served under an acting appointment. The change in status from acting to permanent appointment was always a "breathe-easier" occurrence. This meant that the commanding officer could not reduce a Chief Petty Officer in rate if he messed up. It took a court-martial and the Bureau's approval to reduce a Chief serving under a permanent appointment.

The letters "PA" and "AA" were written alongside rate titles and their abbreviations. Those letters stood for permanent appointment and acting appointment, and were used to signify a Chief Petty Officer's status. After March 8, 1946, the letter "A" (for acting appointment) was used integrally with the rate abbreviation. For example, Chief Boatswain's Mate with an acting appointment was abbreviated CBMA. Pay grade 1-A no longer signified acting appointment for Chief Petty Officers after October 1, 1949, as affected by the Career Compensation Act of October 12, 1949. From that time, CPOs received the same pay regardless of whether they held permanent or acting appointments. On November 1, 1965, acting appointments were dropped from use.

A pay differential existed between permanent and acting appointments until 1949. Pay for Chief Petty Officers, in 1902, ranged from $50.00 to $70.00 depending upon the specialty held. General Order 134 of June 26, 1903 (which became effective on July 1, 1903), ordered that "Chief Petty Officer Officers whose pay is not fixed by law and who shall receive permanent appointments after qualifying therefore by passing such examination as the Secretary of the Navy may prescribe shall be paid at the rate of $70.00 per month."

CPOs holding permanent appointments dated prior to July 1, 1903, were required to requalify by standing an examination before a board of three officers. If they passed, they were issued permanent appointments by the Bureau of Navigation. Those who did not requalify remained in their pay and grade level instead of increasing to the $70.00 level.

Pay levels for enlisted men at that time were established by executive order until July 1, 1908. An act of May 13, 1908, established that the U.S. Congress would set pay for enlisted men. However, during the Depression, President Franklin D. Roosevelt, by executive order alone, temporarily decreased the pay of all Armed Forces personnel by 15 percent from April 1, 1933, to June 30, 1934, and 5 percent from July 1, 1934, to June 30, 1935.

Chief Petty Officer Ratings on April 1, 1893
Seaman Branch Chief Master-at-Arms Chief Boatswain's Mate Chief Quartermaster Chief Gunner's Mate	Artificer Branch Chief Machinist Chief Carpenter's Mate	Special Branch Chief Yeoman Apothecary Band Masters

The act of May 18, 1920, effective January 1, 1920, standardized pay at all levels from the lowest non-rated grade, which was Apprentice Seaman, through Chief Petty Officer. Base pay for Permanent Appointment Chiefs was $126.00 per month, and for Acting Appointments, $99.00. These pay rates remained effective until June 1, 1942. Under the act of June 16, 1942, pay was increased to $138.00 and $126.00 for CPOs with permanent and acting appointments, respectively. By an act of June 10, 1922, which became effective July 1, 1922, the pay grades of 1 and 1-A to 7 were established. CPOs (PA) and Mates were carried in pay grade 1 whereas Chiefs with Acting Appointments were listed in pay grade 1-A. On October 1, 1949, by the Career Compensation Act of October 12, 1949, pay grades were reversed and the letter E, for enlisted, was added setting all Chief Petty Officers at E-7 vice pay grades 1 and 1-A.

The pay grades of E-8 and E-9, Senior Chief and Master Chief, were created effective June 1, 1958, under a 1958 Amendment to the Career Compensation Act of 1949. Eligibility for promotion to E-8, the Senior Chief level, was restricted to Chiefs (Permanent Appointment) with a minimum of four years in grade and a total of ten years of service. For elevation from E- 7 to Master Chief, E-9, a minimum of six years service as a Chief Petty Officer with a total of 13 years service was required. The E-5 through E-9 levels included all ratings except Teleman and Printer which at the time were being phased out of the naval rating structure. People holding those ratings were absorbed or converted to Yeoman or Radioman from Teleman and primarily to Lithographer from Printer. Service-wide examinations for outstanding Chiefs were held on August 5, 1958, with the first promotions becoming effective on November 16, 1958. A few months later, a second group of Chiefs from the February 1959 exam inations were elevated to E-8 and E-9 effective on May 16, 1959. The names of the first two groups of selectees are listed in Bureau of Naval Personnel Notices 1430 of October 17, 1958, and May 20, 1959. It is noted that after the May 1959 elevations, promotions to E-9 were through Senior Chief only.

On July 1, 1965, compression of several ratings at the two top grades was enforced. Six new rating titles were created: Master Chief Steam Propulsionman, Master Chief Aircraft Maintenanceman, Master Chief Avionics Technician, Master Chief Precision Instrumentman, Master Chief Constructionman, and Master Chief Equipmentman.

Conversely, about four years later, on February 15, 1969, some expansion at the Senior and Master Chief grades eliminated Master Chief Steam Propulsionman. Expanded rates included Master and Senior Chief Torpedoman's Mate, Quartermaster, and Storekeeper. Seven ratings were reestablished at the E-8 and E-9 grades, presenting the opportunity for Chiefs to again advance within their specialty to E-9. The seven affected ratings were Signalman, Mineman, Aircrew Survival Equipmentman, Aviation Storekeeper, Aviation Maintenance Administrationman, and Boiler Technician.

The only recent rating change that has had a substantial effect on the Chief Petty Officer community occurred on January 1, 1991, when three ratings were merged into one. Antisubmarine Warfare Technician, Aviation Fire Control Technician, and Aviation Electronics Technician ratings at the E-3 (apprenticeship) and E-4 through the E-8 petty officer grades were merged into the single rating of Aviation Electronics Technician. At the same time, the rating of Avionics Maintenance Technician (E-9 only) remained as the normal path of advancement from the rates of Senior Chief Aviation Electronics Technician and Senior Chief Aviation Electrician's Mate.

The current number of ratings of Chief Petty Officers falls far short of the number listed at the end of World War II, which then totaled 207 different rating titles. At the present time there are 81 rating titles that apply to Chief Petty Officers, 80 titles for Senior Chiefs, and 69 rating titles for Master Chiefs.

Only two ratings have remained in continuous use since 1797--Boatswain's Mate and Gunner's Mate. The service of all senior enlisted personnel, past, present and future, are recognized in their centennial year, aptly marked by the theme, "One Hundred Years of Leadership."

CWO-4 Lester B. Tucker, USN (Retired), enlisted in the Navy in 1939; for the next 27 years he served as Gunner's Mate Third Class, Aviation Ordnanceman Third Class, Aviation Chief Ordnanceman, and Warrant Gunner (Aviation). Since 1974, he has conducted extensive research on the history of U.S. Navy ratings from the Revolutionary War to the present for a multi- volume series on that topic.

Sources: Information contained in this article was collected over several years from Navy Regulations, General Orders, NAVEDTRA, BUPERS Manuals and Notices, ALNAV Bulletins and other sources.

Morning session

30 mins fasted cardio

I plan on tracking my distance now as I am hitting 45 minutes sweat pouring off of me and realizing I am not tracking this. Might be nice to see an improvement or target to prevent a lack luster performance.

4 rds Burpees
30 Seconds max effort 30 seconds rest x 4

realized that I wasn't tracking rest time so I started over and added an set. Goal prior to next set will be 15 on the money each round for 30 seconds of work. Most likely will increase rest time to 45 seconds. All quality burpees. Not flop on the floor kind.

RD1: 13
RD2: 10
RD3: 12
RD4: 11

First time getting under a bar since Feb 18th. Last 5x5 I did was first week of Feb for 275 lbs. So I choose a number that I felt I could get 10 with at a min on last set. Wow was I set in my place. I will keep same weight and hit it again Monday. I will be relocated during that week so it should be interesting. Most likely bringing my Kettlebell and finding a track to do Wednesdays work out at.

Afternoon session

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 135
warmup 1x2 180
working sets 2x5 230
working sets 1x5+ 230 (8 reps)

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 2x5 130
working sets 1x5+ 130 (8 reps)

Neck Harness working sets 4X30 with 25lbs

Chins working sets 2 x8 10 lbs

30MAR2011

2011-03-30T17:04:00.000-07:00

Wednesday 30MAR2011
45 min fasted Walking
3 rounds 15 burpee's ( RD1: 38 seconds/RND2: 39 Seconds/RD3 38 Seconds)

Afternoon session:
Wednesday Sets x Reps Session #2

Bench Press warmup 2x5 45
warmup 1x5 110
warmup 1x3 155
warmup 1x2 200
working sets 2x5 165
working sets1x5+ 165 (16 reps)

Deadlift warmup 2x5 120
warmup 1x3 180
warmup 1x2 255
working set 1x5+ 305 (6 reps)

Curl warmup 2x5 BAR
warmup 1x5 10
warmup 1x3 15
warmup 1x2 20
working sets 2X15 25

Neck Harness working sets 4X25 25

Conditioning Workout:
#6 200 Swings 35lbs
Time: 18: 10 seconds

Food stuff
1 shake 60/40 combo at approx 930
1 shake 60/40 combo at approx 1130
8 oz steak 1 pepper and 1 apple at 1300
5 oz turkey breast meat and bono bar ( carb) at approx 1500)
left over paleo chill at approx 1930
1 shake 50 grams whey protein isolate

29MAR2011

2011-03-29T08:11:00.000-07:00

PRT done

Score Excellent High

Run: 1037 1.5 mile ( slowest yet)

Push ups: 75

Sit ups/Curl ups: 90

Came back to the "hidden gym" knocked out another 35 minutes of fasted cardio doing sets of 40 push ups every hour.

start the real Work tomorrow. Tonight couple of beers and some sleep.

ltr Pat

28Mar2011

2011-03-28T15:59:00.001-07:00

It has been a while. As you can see I have posted the Greyskull Barbell Club logo. I have decided to take the challenges on. I will follow the Greyskull LP linebacker template for the next three months and post my results. Daily hopefully (if your new look at the lag on posting). I have plans on taking video and pictures along the way.

Here is the template I will be using:

Linebacker

An this is my eating plan:

Morning Shake plan

1 meal shake (after fasted cardio) 60 protein whey isolate/40 Carb

1 meal shake (@ 1030) 60 protein whey isolate/40 Carb

Lunch

Normal lunch (include a carb/fruit approx 100 grams)

Snack (+2 hours from lunch)

Fruit+ Lunch meat

Dinner

Paleo (no fruit/carb rule)

Bed time shake

50 Gram whey isolate protein (NO CARB)

Count only Protein 300 gram rule.

I will be doing conditioning workouts on Wednesday and Saturdays from the following "ebook"
Which can be purchased from:
Strength Villain Store

Greyskull LP can also be purchased from :
Strength villain store

I have zero affiliation with Greyskull I have never worked out at the gym nor actually met anyone from the gym. I will state I am a member on the forum, find the results interesting and hope to improve my training so I can help others.

Some that have been following my blog for a while may ask "why the switch?". Well I have been working the strength stuff prior to this ( one of the reasons I started doing Crossfit was with the illusive we can give you a 500 lbs deadlift with very little actual work on the deadlift in a short time. It makes me bang my head on the desk too think you need an additional Strength program to get better at it????) I have found by following the main site. I am left with none of my goals accomplished, an injuries I can't even begin to describe.

While at the Compound I had a great mentor and group of people interested in making goals happen. Left on my own to attempt personnel programing I have fallen short. Man do I miss the people there.

So I tried SS and had great success, achieving multiple PR's regularly. However with out the proper guidance on nutrition, my waist went up with the PR's. Unacceptable, in my humble opinion. I am going to jump feet first into the promised results and give it everything I have.

I will mention first off, I consulted with "Johnny Pain" and walking away from the conversation, felt that i received quality information and good plan to get started. As anyone that has dealt with "diet" questions you give a template of the eating plan you have most found with your clientele and tweak it to fit the clients needs/goals. An he invited an open no-cost check ups. Monitoring my logs......it's almost like having an invested interest in someone or something.

At the time consulted with "JP" i was eating as I typically do. I know I am a under eater for the amount of work I do. However, lost in a fog of "I know best" I had dwindled my intake down to 1500 cal a day . I wasn't sore/tried or the things you typically find in an under nutrition dense diet. Till I went for some runs leading up to my PRT. It me like a wall; woozy, irritable, sore, lethargic and all that good stuff you hear of when someone is over-trained/under fed.

I was amazed here I am a solid coach, able to assist others in meeting there goals (did I mention I can program others goals like it was cool.....even more insulting I can't help myself) and I was left like a homeless beggar strung out on cat piss trying to accomplish a simple 1.5 mile run. What the fuck is exactly what I said.

I weighed in today for the PRT at 180.92 lbs at 69 inches. Tomorrow I will turn in a so-so PRT score. Wednesday I will start the program full speed and post as I go.

Pop Bottles

Pat

11March11

2011-03-11T19:27:00.001-08:00

10Mar2011

2011-03-10T18:25:00.000-08:00

PR Back squat: 315 ( felt easy) only 50 lbs away from my goal......

09MAR2011

2011-03-08T18:19:00.000-08:00

No hard lifts today. Just maintenance till the 28th....

08MAR2011

2011-03-08T10:20:00.000-08:00

CONGRATS TO COMPOUND

I can't say I am suprised Ryan and Chris are monsters.

05MAR11

2011-03-06T16:24:00.000-08:00

blamo

went biking today. I hate my new habit.

04 March 2011

2011-03-04T20:56:00.001-08:00

not good for you food:

simply amazing...

Bacon-Cheddar Meatloaf
From Food Network Kitchens
Prep Time: 20 min
Inactive Prep Time: 10 min
Cook Time: 1 hr 25 min
Level: Easy
Serves: 6 servings
Ingredients
Loaf :
• 2 pieces bacon, diced (more is better imo)
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 large egg yolks
• 1 tablespoon Dijon mustard
• 1/2 teaspoon hot sauce
• 1 tablespoon Worcestershire sauce
• 2 tablespoons heavy cream
• 1 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1 pound ground beef chuck
• 8 ounces ground pork
• 8 ounces ground veal
• 8 ounces sharp cheddar, shredded (2 1/3 cups)
• 1/3 cup chopped flat-leaf parsley
Glaze: (can go with Ketchup and Balsamic here easily, 1:1 ratio)
• 2 tablespoons tomato paste
• 1 tablespoon balsamic vinegar
• 2 tablespoons water
Directions
Preheat oven to 400 degrees F.
Cook bacon in a medium nonstick skillet over medium-low heat, until crispy and fat renders, about 10 minutes. Remove bacon with a slotted spoon to a paper-towel lined plate, reserving renderings in the skillet. Cook the onions and garlic in the pan drippings until brown, about 15 minutes. Let cool.
Meanwhile, in a large bowl whisk the eggs, mustard, hot sauce, Worcestershire, cream, salt, and pepper. Add the meat, cheese, parsley, and cooked onion. Chop and add the bacon. Mix with a fork until evenly blended. Whisk the glaze ingredients together in a bowl.
Dampen hands with water and on a foil-lined cookie sheet, pat mixture into a loaf shape. Bake until an instant-read thermometer inserted into the center of the loaf registers 155 degrees F, about 1 hour. Spread the glaze onto the meatloaf after about 50 minutes. Let loaf rest for at least 10 minutes before serving.
Copyright 2004 Television Food Network, G.P. All rights reserved.

02MAR2011

2011-03-02T15:24:00.000-08:00

Wednesday Sets x Reps Session #17
Squat warmup 2x5 45
warmup 1x5 105
warmup 1x3 160
warmup 1x2 215
working sets 3x5 270 (PR)

Bench Press warmup 2x5 45
warmup 1x5 100
warmup 1x3 140
warmup 1x2 180
working sets 3x5 200
Power Clean warmup 2x5 45
warmup 1x5 85
warmup 1x3 110
warmup 1x2 135
working sets 3x5 160
neck work 4x25 @ 55 lbs

Afternoon WOD:
5 rounds
sprint 125 meters
25 burpees
sprint 125 meters
25 knees to elbows

Holy crap was I whipped out after this. FML is an understatement. I don't want to do crap. except whine about it.

28FEB2011

2011-02-28T17:51:00.000-08:00

I don't know where I found the recipe but it is amazing.

Romanian Steak

Ingredients:
Marinade Ingredients:

* 3 each garlic cloves, minced
* 3 tsp kosher or sea salt
* 2 T paprika (mild Hungarian preferred)
* 1 tsp dried oregano (or 1 T fresh)
* 2 tsp ground cumin
* 2 tsp fresh cracked black pepper
* 1/4 cup extra virgin olive oil
* 3/4 cup red wine of choice (cabernet sauvignon is preferred)
* juice of 1 lemon

Basic Ingredients:

* 1 each 1-2 pound lean flank steak
* 2 each small eggplants (Japanese eggplant)2 each zucchini
* 4 each portabella mushrooms
* 1/4 cup balsamic vinegar
* 2 cups low fat or nonfat plain yogurt (strained)
* 2 T chopped fresh dill (or 2 tsp dried dill)
* 1/2 cup cucumber, chopped
* 1 T lemon
* 1 each garlic clove, minced
* 1/4 cup chopped fresh mint
* 1/4 cup chopped onion
* 2 each cantaloupe

Directions:
· Make basic marinade by combining all ingredients.
· Take flank steak and marinade in 3/4 cup of marinade for 2-4 hours (reserve 1/4 cup for veggies).
· Combine yogurt, cucumber, dill, lemon, garlic, mint and onion in a bowl. Chill.
· Slice of cantaloupe and set aside or chill.
· After marinating steak... preheat grill, broiler or grill pan.
· Wash all vegetables well. Cut zucchini into grill-able slices by slicing lengthwise.
· Cut baby eggplants in half lengthwise. Leave portabellas whole.
· Add balsamic vinegar to remaining quarter cup of marinade.
· Place steak on grill (6 minutes per side for med rare), turning 1/4 turn at 3 and 9 minutes for good crosshatch grill marks.
· Take steak off grill and let sit for 8-12 minutes before slicing to allow juices to redistribute.
· Brush veggies with marinade and place on grill. Grill until firm but tender and they have nice grill marks.
· Slice meat thinly against grain.
· Serve 3 ounces of meat with 1/4 quarter of the grilled veggies, 1/2 cup of the yogurt sauce (dip for meat and veggies), and 1/2 cantaloupe.

Work out stuff
Monday Sets x Reps Session #16
Squat warmup 2x5 45
warmup 1x5 105
warmup 1x3 160
warmup 1x2 210
working sets 3x5 267.5
Press warmup 2x5 45
warmup 1x5 75
warmup 1x3 95
warmup 1x2 115
working sets 3x5 138.75

Chin-Ups working sets 3 sets to failure
1st Set 10
2nd Set 10
3rd Set 10
Neck work 4x25 @55

Today for some odd reason felt really easy. Squats were fast and had very little issues. Warmed up with a 5 min walk on tread mill??

afternoon wod
5 rounds of the following

250 meter row sprint
25 kettlebell swings (subtract 5 every round)
250 meter row sprint
5 pushups ( add 5 each round)

26FEB2011

2011-02-26T17:38:00.000-08:00

your the worst pirate in the world....

If you're a pirate I don't believe it
I don't believe that you are capable of such deeds
If you're a pirate let's see your wallet
and we will see if you are licensed for the seas
Are you capable of swinging from the riggings of a ship
Or wearing a black do-rag when it really ain't that hip
I don't think so,
I don't think so, at all

CHORUS:
So where's your eye patch
Where's your peg leg
If you're a pirate
Where's your gun
Where's your booty
Your sassy parrot
I can't picture you on a bottle of cheap rum

'Cause You're the worst pirate,
the worst pirate in the world
You're the worst pirate,
the worst pirate in the world
'Cause you're a girl

So all you females just put your swords down
I'm not a fool and I'm not amused
You've got no hook hand, no secret island
And pirates never go to the bathroom in twos
So if this isn't some sort of cheap prank
Then tell me who exactly walks your plank
Not me, not me
No, nay, never, not me

CHORUS

A pirate vessel is not a bedroom
No walk-in closet, there's no bidet

There's no pink loofah hanging in the shower and
pirates don't worry about what shoes they wear today

Because everyone knows that pirates just wear black
They raise a flag of skull and bones when they attack
Not birds and flowers, not birds and flowers, no way!

Ran 4-5 miles

on on

23FEB2011

2011-02-23T05:39:00.000-08:00

Wednesday Sets x Reps Session #14
Squat warmup 2x5 45
warmup 1x5 105
warmup 1x3 155
warmup 1x2 210
working sets 3x5 262.5
Press warmup 2x5 45
warmup 1x5 75
warmup 1x3 95
warmup 1x2 115
working sets 3x5 137.5

Deadlift warmup 2x5 130
warmup 1x3 200
warmup 1x2 280
working set 1x4 425 (huge PR)

4x25 pushups/neck work (45 lbs) shoulder shrugs

16FEB2011

2011-02-16T16:59:00.000-08:00

Shane Hamman

Wednesday Sets x Reps Session #11
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 155
warmup 1x2 205
working sets 3x5 260

Bench Press warmup 2x5 45
warmup 1x5 95
warmup 1x3 135
warmup 1x2 175
working sets 3x5 195
Power Clean warmup 2x5 45
warmup 1x5 85
warmup 1x3 105
warmup 1x2 130
working sets 3x5 155

15FEB2011

2011-02-16T02:55:00.000-08:00

WOD

20 MINUTE TIME LIMIT

Clean x B.W.

H.S.P.U

Start with body weight on the bar. Do one Clean and one H.S.P.U. Add 5 pounds, do one push PJ and 2 H.S.P.U. Add 5 more pounds and do one P.J. and 3 H.S.P.U. Continue on as described until you run out of time or cannot complete P.J.

6 rounds with a pr clean of 225 lbs

Man love being at the compound again.

11FEB2011

2011-02-11T08:52:00.000-08:00

Monday Sets x Reps Session #7
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 3x5 250

Bench Press warmup 2x5 45
warmup 1x5 95
warmup 1x3 130
warmup 1x2 170
working sets 3x5 190
Chin ups
3x 10
Ran 1.5 miles
Knees to elbows
3x10
Neck work
4x25 at 35LBS

09FEB2011

2011-02-09T08:57:00.000-08:00

Hypoxia, or hypoxiation, is a pathological condition in which the body as a whole (generalized hypoxia) or a region of the body (tissue hypoxia) is deprived of adequate oxygen supply. Variations in arterial oxygen concentrations can be part of the normal physiology, for example, during strenuous physical exercise. A mismatch between oxygen supply and its demand at the cellular level may result in a hypoxic condition. Hypoxia in which there is complete deprivation of oxygen supply is referred to as anoxia.

Hypoxia differs from hypoxemia. In the latter, the oxygen concentration within the arterial blood is abnormally low. It is possible to experience hypoxia and have a low oxygen content (e.g., due to anemia) but maintain high oxygen partial pressure (pO2). Incorrect use of these terms can lead to confusion, especially as hypoxemia is among the causes of hypoxia (in hypoxemic hypoxia).

Generalized hypoxia occurs in healthy people when they ascend to high altitude, where it causes altitude sickness leading to potentially fatal complications: high altitude pulmonary edema (HAPE) and high altitude cerebral edema (HACE).[2] Hypoxia also occurs in healthy individuals when breathing mixtures of gases with a low oxygen content, e.g. while diving underwater especially when using closed-circuit rebreather systems that control the amount of oxygen in the supplied air. A mild and non-damaging intermittent hypoxia is used intentionally during altitude trainings to develop an athletic performance adaptation at both the systemic and cellular level

Wednesday Sets x Reps Session #8
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 3x5 252.5
Press warmup 2x5 45
warmup 1x5 75
warmup 1x3 95
warmup 1x2 115
working sets 3x5 137.5

Deadlift warmup 2x5 125
warmup 1x3 190
warmup 1x2 270
working set 1x5 320

Learning the lifts

2011-02-08T08:30:00.000-08:00

07FEB2011

2011-02-07T07:37:00.000-08:00

Monday Sets x Reps Session #7
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 3x5 250

Bench Press warmup 2x5 45
warmup 1x5 95
warmup 1x3 130
warmup 1x2 170
working sets 3x5 190

Chin ups
3x 10

Ran 1.5 miles
Knees to elbows

3x10

Neck work
4x25 at 35LBS

05 FEB 2010

2011-02-05T08:21:00.000-08:00

time for a little hashing.........

01FEB2011

2011-02-02T07:04:00.000-08:00

Wednesday Sets x Reps Session #5
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 3x5 245

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 165
working sets 3x5 185
Power Clean warmup 2x5 45
warmup 1x5 80
warmup 1x3 105
warmup 1x2 125
working sets 3x5 150
Run
1 mile
GHD's
3x 25
Neck work
30

31 JAN 2010

2011-01-31T06:05:00.000-08:00

Sets x Reps Session #4
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 190
working sets 3x5 242.5

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 3x5 132.5

Chin-Ups working sets 3 sets to failure
1st Set 11
2nd Set 11
3rd Set 11
Run
1.5 mile
Push ups
3x 25

agile 8 video

2011-01-29T08:22:00.001-08:00

Perfect jeans

2011-01-29T07:51:00.000-08:00

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 140
warmup 1x2 190

working sets 3x5 240

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 160
working sets 3x5 180
Pull-Ups working sets 3 sets to failure
1st Set 11
2nd Set 11
3rd Set 11
Run
1.5 mile
GHD's
4x25
Neck work
30lbs

Did some clean work today also. I think I have the muted hip issue? yes ?no?

22Jan2011

2011-01-22T19:48:00.000-08:00

Have ever been inside the National monument staircase? I have and it's sweet

Monday Sets x Reps Session #1
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 140
warmup 1x2 185
working sets 3x5 235

Bench Press warmup 2x5 45
warmup 1x5 85
warmup 1x3 120
warmup 1x2 155
working sets 3x5 175
Ran 1.5 miles
Neck work
4 sets of 25 with 30LBS
Sit ups
4 sets of 25
Push ups
4 Sets of 25

Chin-Ups working sets 3 sets to failure
1st Set 10
2nd Set 11
3rd Set 11

21 Jan 2011

2011-01-21T05:19:00.000-08:00

Had to reset again......fml

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 140
warmup 1x2 190
working sets 3x5 240

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 160
working sets 3x5 180

17JAN11

2011-01-17T15:19:00.000-08:00

Sets x Reps Session #7
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 3x5 255

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 160
working sets 3x5 180

Chin-Ups working sets 3 sets to failure
1st Set 10
2nd Set 11
3rd Set 9

4 sets of the following
Neck extensions 25 reps ( 25lbs)

Got some pretty bad news last night, a friend took his own life. A very tough time for everyone. I hope everyone has a rock like to lean on in times like this. If anyone needs anything please drop your email in the comments I will surely reply.

ltr Pat

15 JAN 2011

2011-01-15T04:54:00.000-08:00

"I would steer clear of racks made with 14 Gauge steel if you plan on anything other than light garage work.

The BW racks seem pretty simple and solid, should also note that they don't have any moving parts, springs or threads.

I like the connected racks but many O lifting folks like the Indies better. Coach Burgener said he liked our S-1 racks better than any other he has seen. There is an obvious budget to keep in mind so I can see why the York may fit the bill for many!"

Bill Henniger
Rogue Fitness - CrossFit Columbus

I would just like to mention your right. Last night I went for a PR of 270 and bent them.

wast of money??? yes. warned yes.

FML.

Friday Session #6 Sets x Reps
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 3x5 255

Press warmup 2x5 45
warmup 1x5 65
warmup 1x3 85
warmup 1x2 105
working sets 3x5 135

Pull-Ups 3 sets to failure
1st Set 10
2nd Set 11
3rd Set 11

followed by

4 sets of the following
Neck extensions 25 reps ( 25lbs)
Push ups 25 reps
sit ups

12JAN2011

2011-01-12T14:41:00.000-08:00

Neck harness time (get one)

When performing any of these exercises, take care not to swing the head from side to side, and do not engage in any jerky movements. Execute each repetition with control and focus, raising and lowering the head (and the weight) with a smooth, continuous motion. Also, make sure to keep your back perfectly straight and flat. Do not curve the back at any point. The only place you should bend your neck is right at the point where it meets the spine, and all of the lowering should proceed from here.
Neck Harness Exercises
Seated Position: While seated on a bench, attach the weight to the chain. Then, without arching your back, and with your feet firmly planted on the floor, lean forward slightly so that the weight hangs in the air. With your hands on your knees, raise you head up and down for six to eight repetitions. Repeat for as many sets as desired to build strength and muscle tissue.

Standing Position: The same as above, except done standing. Bend slightly at the hips, and keeping your hands on your knees, raise and lower your head for the desired amount of sets and reps.

Lying Down: You can perform this motion either face up or face down on a bench, with your neck and head hanging just over the lip of the bench. If face up, connect the weight to the chain, and allow the chains to dangle beneath your head. Then, holding onto the bench tightly with both hands, raise and lower your head for the desired amount of sets and reps.

When lying face down, keep the head and neck off the lip of the bench, again letting the chain dangle below your head. Hold tightly to the sides of the bench, and raise and lower your head for the desired number of sets and reps.
Frequency, Rest and Recovery
Take care not to overwork the neck muscles (or any other muscle group). Give yourself at least one day in between every day in which you use the neck harness so that your body can rest and recover properly, and develop new muscle tissue. Over-training will only fatigue the neck muscles and can lead to injury.
(from http://www.ehow.com/way_5206463_neck-harness-exercises.html)

Morning SS

Wednesday Sets x Reps Session #5
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 155
warmup 1x2 205
working sets 3x5 270

Bench Press warmup 2x5 45
warmup 1x5 85
warmup 1x3 120
warmup 1x2 155
working sets 3x5 175

Power Clean warmup 2x5 45
warmup 1x5 80
warmup 1x3 105
warmup 1x2 125
working sets 3x5 150

Got some dynamo shoes from VS. Wow what a huge differance. I feel like a dummy for not listenig. If your reading this, get some. However I locked up on the last rep for 270 . Like no joke stalled half way through the squat, pushed it out. I have been slowing down on bar speed so I am going to reset to 250 an re attack it. Goal is 315 3x5's

Afternoon WOD

CFWU 4 rounds
4 rds
Run 1/4 mile
20 GHD's
20 Back extentions
20 push ups

11JAN11

2011-01-11T10:54:00.000-08:00

da snow is coming for us...

10JAN2011

2011-01-10T08:16:00.000-08:00

Simply put best investment ever. You hear people swear by them. I now get it. Spend 80.00 and use them. they will last for a long time. You bought running shoes, you bought snow boots, you bought ski boots??? your squating, cleaning, snatching why wouldn't you have these important items??

Hot link to my eattings an stuff on Fit day :

Monday Sets x Reps Session #4
Squat warmup 2x5 45
warmup 1x5 105
warmup 1x3 155
warmup 1x2 210
working sets 3x5 265

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 3x5 130

Chin-Ups working sets 3 sets to failure
1st Set 10
2nd Set 10
3rd Set 10

Wod later this afternoon:

Moded CFFB

Complete 7 rounds for time of:

7 Towel Pull Ups
7 Ball Slams 25 lbs

Starting strength

2011-01-09T09:44:00.000-08:00

WOD
Run 4 miles

football and beer

Essential Ingredients:
1 cup almond flour

3 egg whites
1 cup organic marinara sauce
2 tbsp olive oil

Our Veggies of Choice:
1 bell pepper
1 red pepper
1 onion
10 small mushrooms sliced

Our Meat of Choice:
2 Italian Sausage links

Preheat oven to 350 degrees.

Mix the almond flour, and egg whites in a bowl until you have created a moist batter. Spread batter onto a pizza pan. (I would recommend spreading 1/4 of an inch thick or less for a thin, well cooked crust) Evenly distribute marinara sauce over the crust.

Dice meat and cook in skillet over stovetop. Add veggies and olive oil and cook until soft. Place veggies and meat on pizza and cook in oven for approximately 60 minutes or until crust appears to be thoroughly cooked and firm.

add some goat cheese....if you want to cheat

*****************************************************************
Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 155
warmup 1x2 205
working sets 3x5 260

Bench Press warmup 2x5 45
warmup 1x5 85
warmup 1x3 115
warmup 1x2 150
working sets 3x5 170

Pull-Ups working sets 3 sets to failure
1st Set 10
2nd Set 10
3rd Set 10

new cert you can attend via main page Insert rolling eyes

18 Dec 2010

2010-12-18T14:39:00.000-08:00

eat rest as Monday will be yet more of the squatting and pressing........

grace kelly

2010-12-08T19:07:00.000-08:00

can you be anything you want? grace kelly

Blamo

2010-12-05T11:28:00.000-08:00

Figured out how to link calender and stuff check out page top right....ltr yo

02DEC2010

2010-12-02T14:58:00.000-08:00

today's wod

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

time: 18:42

middle of rowing couldn't figure out what the popping whirring noise was during the work out. It was me. Wow, might be time to do a bit more rowing and running in my warmups...

30NOV2010 sunday wod of pain an suffering

2010-11-28T14:44:00.000-08:00

Run 1 mile
10 ghds
10 back extentsions
2 pull ups
5 squats
5 dips
5 deads

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

5/10/0/8 = 23

I did this with a vest as I don’t have any dumbells. Not sure if this makes a huge difference. The dips were straight death. I got 5 the first three rounds then nada. I could press up and enjoy the muscle failure ride down….meh tough workout. So smoking that cigar this week was a poor choice. I apologize to the squirrel that I puked on during the run.

Update pics

2010-11-27T11:18:00.001-08:00

SO my buddy posted up some pics of his set up. The tire is the best.

today is a rest day............man I am boared

Jackie 24NOV2010

2010-11-24T14:38:00.001-08:00

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

time: 9:36

that kicked my butt hard. I had planed to do some handstand work and cleans after words. I held my head in the puke bucket for a while......absolutely the worst wod ever for me.

can wait to try it again.

ltr Pat

your offically weak

2010-11-20T15:38:00.000-08:00

off to do my push ups...........

last couple of days workouts......hurt bad 14NOV10

2010-11-14T11:30:00.000-08:00

Friday........

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

I did this WOD as RX’ed. Once again I am not smart enough to work the stop watch function on my watch. I did however accomplish OHS with 95lbs ( a first for multiple reps), and was actually able to snatch it over head, also a first for me. So not a bad WOD but would love to have a time to compare to the next time.

Saturday...........

"Ugh, walking lunges are awful; weighted walking lunges are just downright cruel." BrockF from brandx forums

I completely concur. Wow what a brutal WOD

As Rx’d

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Completion Time = 25:05

Sunday......

It brought the crying game today for sure.

SUNDAY 101114

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (265 lbs)

4 rounds on the money. The deads were my break the run was the tough part? I think I need to measure my know distances again….

rest day tomorrow sweet.

an then food........13NOV10

2010-11-13T05:05:00.000-08:00

Food its what we eat. Well what I hope you eat. Here are some simple dinner solutions enjoy

Grilled Herb Steak
2 steaks (your choice on cut)
2 garlic cloves, minced
2 t minced rosemary or 1 t dried
2 t minced thyme or 1 t dried
2 t minced basil or 1 t dried

Place steaks in shallow dish, rub both sides with oil garlic, and herbs add pepper. Marinate at least 1 hour

(Add sweet potato’s for extra yum)

Barbequed spicy honey chicken

3 t raw honey
2 t lemon juice
1 t orange juice
2 scallions finely chopped
1 t finely chopped tarragon
1 t finely chopped tarragon
1 t finely chopped sage
1 t fennel seeds, toasted then crushed
Ground pepper to taste
4 boneless skinless chicken breast halves about 1 lb

In large bowl combine honey, lemon and orange juices, herbs, scallions, pepper and fennel seeds. Put chicken in the bowl and marinate for 1-2 hours.

Grill chicken, turn and basting with marinade until cooked.

(Add grilled asparagus for goodness)

Crock Pot Chicken

1 chicken
2 carrots sliced thinly
2 med onions sliced thinly
2 celery stalks with leaves chopped
½ t salt
½ t black pepper
2 c water
16 oz chicken broth
1 t basil crushed
1 t oregano
1 t garlic powder

In a slow cooker, put half of the chicken broth. Place half of the carrots, celery and onions in the bottom. Place the chicken (backside down) in the slow cooker. Add remaining broth, vegetables, salt and pepper, basil, oregano, and garlic. Place lid on cooker and cook on low heat for 7-10 hours or on high heat for 2.5-3.5 hours serves 4.

Pork tenderloin
Ingredients:
4oz Pork Tenderloin
2 Cups Fresh Zucchini
3 Cups Fresh Broccoli
3 Cups Raw Spinach
½ Red onion sliced
1 tomato sliced
1 Tsp Oil & Vinegar Dressing
Instructions:
Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet sauté the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approx 20 minutes. Place all on dinner plate and serve with salad.
Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing.

Yummy Salad
• 1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
• 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
• 1 avocado – peeled, pitted and cut into 1-inch chunks
• 1 head romaine lettuce, chopped
• 1/4 cup chopped red onion
• 1/2 cup chopped walnut
• 1 apple – cut into 1 inch chunks (optional)

Instructions:
In a pan over medium heat, cook the bacon “bits” until crisp.
Remove and set aside, but save the bacon grease in the pan. Next, add the chopped and seasoned chicken thighs to the pan and sauté in the bacon grease. Cook the chicken and turn so that every side is browned.
Allow it to simmer over low heat while you prepare the rest of the salad.
Toss the chopped romaine, avocado, chicken and bacon together. Top with red onion, walnuts and apple.

Dress with your favorite vinaigrette, or use

Lauren’s Balsamic Apple Vinaigrette:
• 1/4 cup balsamic vinegar
• 2 tablespoon apple cider
• 1 shallot, minced
• 2 cloves garlic, minced
• 1 teaspoon mustard
• pinch salt
• pinch black pepper
• 1/3 cup extra virgin olive oil
Mix all ingredients except olive oil (using a whisk, food processor, or blender). Slowly add in olive oil drop by drop to make an emulsion (like you would when making mayo) until it is all incorporated.

25 OCT 2010

2010-10-25T03:46:00.000-07:00

Holy crap fast

Stuck in Millington TN...............working out in base gym. Which is nice, really would like to be back at the house. With my music, and my equipment. Wouldn't mind taking there rower.

ltr Pat

12 Oct 2010

2010-10-12T16:03:00.000-07:00

Today was supposed to be snatch balance however, work ( that damn bill paying thing) got in the way. Not to worry I will knock it out in the afternoon on the 13th. However with some great pointer from the peeps at Crossfit Brand X forums I got some great pointers. It is the small details that make you faster and better. Truly what I want out of Crossfit. photo credits and pointers are those of dnittler off the board.

I will say this simply, if your looking for a good resource of knowledge and helpful people check them out. I can only dream of attending an cert there.

ltr Pat

11 Oct 2010

2010-10-11T16:03:00.000-07:00

I r swinging kettlebell........looks fairly clean. We shall see.

Day 1 of CFSB

Did some hang cleans working the “scoop”

Back squat 3x5’s
5x195
5x200
5x205

15 min metcon

AMRAP
5 reverse burpee’s ( these are horrible by the way)
10 pull ups
15 box jumps ( i used 20 inch)

5 rounds + 5 reverse burpee’s

15 min gymnastic work

worked false grip pull ups and l-sit

rest day........thank goodness

2010-10-10T06:43:00.000-07:00

Yesterdays WOD was 100 meters hand walk was brutal

20:10 seconds

Figured out my clean issue ( muted hip)

enjoy my failures

ltr Pat

Front squat

2010-10-09T02:43:00.000-07:00

165x3
175x3
185x3 (video start)
195x3
205x3 ( PR)

i have plans to start CFSB next week.

04 OCT 2010

2010-10-04T16:17:00.000-07:00

Created a WOD for a good friend at work. Who has earned the nick name tank. He isn't fast but never stops moving and continually steps up in weight and effort.

Warm up

5 min jump rope
4 perfect stretches
4 pass through
10 push ups
10 squats
10 kb swings 35 lbs

\m/ "tank" \m/

complete following for total time

5 rounds of following
10 kb swings 53 lbs
500 meter row
1 min rest
4 rounds of following
10 box jumps (24,24,20,20)
500 meter row
1 min rest

my time 32 min, met pukie at the end of 5 rounds, keep going and completed WOD.

03 OCT 2010

2010-10-03T12:35:00.000-07:00

Well been a busy weekend. Got the shovel back, redid the top end via local indy. Great work good people. Fixed the truck passenger seat. What a nightmare that has been. Got it locked in the back postion. At least someone can sit there. Chargers play today. I can't watch them. Wasn't smart enough to buy the season pass thing for the tv. no biggie just more reason to work out.

Today's was the listed below WOD

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

got 5 rounds + 10 push press + 10 KB swings +2 box jumps.

Was really worried this would tear my hand up, and my neck has been killing me. Pillows were the culprit.

ltr Pat

01OCT2010

2010-10-01T07:42:00.000-07:00

Great stuff here:

http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-1/

i will post workout later today.

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

26SEP2010

2010-09-26T12:14:00.000-07:00

Yesterday was a wash. News for everyone else out there. Sweat bees suck. They love sweat, and CrossFit brings that on. So i got stung hard on my legs screwing around with hill sprints yesterday in the back yard.

So today was fairly productive

Warm up

2 min jump rope
4 perfect stretches
10 pass throughs
15 GHDs
15 back extensions
Burgner warm up

Mobility wod
Episode 35: Spinal Mobility; Box Squat Groin Torture; Spine Rot/Abductor Stretch

Death by pulls

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Made 12 rounds + 6 pull ups

then tore the crap out of my hand. Called it at that

Cash out

3 1min handstand holds x 30 seconds of rest.

22SEP2010

2010-09-22T16:25:00.000-07:00

Hit them up at http://www.crossfit405.com

The real today post:

Great warm up again (hats off to 405)

De-load of deads:

40/50/60%
140/150/160

Then this mobility WOD:

and this little hellion called

WOD: "Helen"

3 rounds for time of:

400m run (twice around white bldg.)
21 KB/DB Swings (55/30)
12 Pull-ups

8:44 min

an RX'ed

Pull ups whipped my ass and so did the run. Did I mention I bring the hot garbage to the table on kettlebells..........fml was what I was thinking the entire time. Still over all experience was awesome. Thanks to everyone at 405 for making me feel welcome and sweating through the WOD's with me.

later Pat

21SEP2010

2010-09-22T15:59:00.000-07:00

So today is my last day in OKC....kinda bummed. Because I hooked up with a great Crossfit Box. Of course I am speaking about CrossFit 405. Every time I walked through the door someone was extending a hand an saying hello my name is...

What a great feeling, knowing the person you "family" when you walk through the door. Now on to the beatings I took over the last two days ( already posted about the first one)

So yesterday was yet another of my feared WOD's this one was from CFFB.

Minute by Minute
Tuesday, September 21 2010

Strength: De-load Squat and Press if you missed it. Coaches choice for all others.

WOD:

One Minute On...One Minute Off...for 10 minutes. (CFFB)

30 KB/DB Swings - 55/30

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 800 meter run.

30/30/25/20/22

Unbelievable difficult would be an understatement, next to the fact I had to run an 1.5 mile after........rugged to say the least. However I learned some great stretches from Coach Kevin, and got some tips on my kettlebell swings. I was slipping into a squat on the pull down with the bell and with some quick adjustment made drastic improvements. Kettlebells swings have long been a weakness of mine along with stretching mainly because I lazy. However with the warm up's from 405 I think I have a new approach to it.

Strength was interesting today:

I am looking for a video of it..

So in the push up down position, push up one hand come up to a side plank to a full stop, you then bring that hand back down and complete in the down position. Wash rinse and repeat 30 time each side.

Finished with this video then the above WOD:

Hit them up at http://www.crossfit405.com

20 Sep 2010

2010-09-20T18:08:00.000-07:00

I am in Oklahoma city. So I hit up the affiliate page on the crossfit page ( and found Crossfit 405. I contacted Hans from the page and showed up for the 430 class. Very cool, interesting warm up then an de-load squat and press WOD followed by a Mobility WOD. then the muther top to bottom tabbata squats..........evil wod.

so it rolled out like this

warm up
jump rope 2 mins
5 pass through
1 perfect stretch

basically push up position swing left leg out side to left arm ( keep back leg straight) support weight on right arm press elbow of left arm to the ground. switch after 5 seconds of holding in proper pose. I hope to find a stretch diagram it is really nice.

10 push ups
10 strict pull ups
5 wall press ( looking for video)

Strength: De-load week. Squat and Press 3x5 (40/50/60%)
Squat was a little light for me
135/135/135
press
95/115/115

Mobility WOD: Runner's Legs

This really helped me as this last week I was doing mad amounts of running and humping with gear over the last couple of days with min sleep. I was unaware of how tight I was.

WOD:

Tabata(8 rounds of 20 seconds of work 10 seconds of rest of):

Bottom to bottom squats

*your 10 sec of rest is at the bottom of the squat

18/18/18/17/16/16/12/12
This was the first time I have done this wod since I was first introduced to it last year. I performed much better this time. My goal is to get 17 for this work out. I am improving and I am continuing to get leaner through the Paleo diet. Being honest with yourself in diet and rest is key to this success.

Hit them up at http://www.crossfit405.com

12 Sep 2010

2010-09-12T16:42:00.000-07:00

Three rounds for time of:
Run 800 meters
40 pound Dumbbell squat cleans, 30 reps
30 Burpees

I don't have dumbells, so I used barbell stuff using the below formula:
Remember that when you sub DBs for barbell, you use .70 of the barbell weight then divide by two. Here you may consider going a little heavier: you'd double your db scaling then divide by .7 . . . see what that gives you.

TP

50x2= 100/.7= 142. and a lot of fun ( if I keep saying fun it will be that way right?)

40x2= 80/.7= 114 and some more fun

35x2=70/.7= 100 arggggggggg

Wow now rereading it I went heavy for my scaling:
Three rounds for time of:
Run 800 meters
125lbs squat cleans, 30 reps
30 Burpees

36:03 ( i actually convinced g/f to count for me)

I am going to cash out with some tabbatta L sits.

ltr Pat