WOD 101231 -- BP & PUs

warm up:
> 100 sit ups
> 50 KB swings, 35 lbs

5 rounds of:
> max rep bench press, 235 lbs
> strict pull ups

Results:
> 2-3-4-4-3
> 10-10-10-10-10

Good way to finish the year. I like lifting heavy-ish.

The first 6 months of 2011 will have a strength focus.

For next year, my goals are:
> 335 bench press (275 now)
> 455 dead lift (405 now)
> 405 squat (335 now)
> 205 press (185 now)

121029 -- DB bench & DB row

10 rounds of 10 DB press:
5-12-15-20-25-30-35-40-45-50

3 rounds of:
> 15 DB press
> 15 RH DB row
> 15 LH DB row

50 lbs.

25 sit ups.

wod 101228 -- db thrusters

At a hotel in waco, so 10 rnds of 10 db thrusters.

5-12-15-20-25-30-35-40-45-50.

WOD 101226 -- DL & KB swings

I didn't have the intensity I was hoping for today, but I did hit the weights.

100 sit ups (unbroken)

3 rounds of:

• 10 KB swings (35 lbs)
• 10 KB clean and press (35 lbs)
• 10 KB snatch (35 lbs)

21-15-9:

• DL 185 lbs
• KB swings 62 lbs

WOD 101225 -- BP, PU

35 degrees outside.

Warmed up with 50 KB swings at 35 lbs. (unbroken)

5 rounds of:

• 5 strict c2b pull ups
• 5 bench 185 lbs

I finished with 3 x 1 bench press at 235 lbs with 185 + 50 lbs chains.

WOD 101223 -- press + metcon

5 rounds of press:

• 135 lbs

20 minute AMRAP:

• 5 strict pull ups
• 10 dips
• 15 OHS at 95 lbs

4 rounds + 11 OHS, not my best work.

So 25 pull ups, 50 dips, and 71 OHS.

WOD 101221 -- BP & PU

5 rounds of bw bench press (185) and strict pull ups:

• 5/10
• 5/10
• 5/7
• 5/6
• 5/5

Both felt weaker than normal. But that makes 4 in a row.

WOD 101220 -- DL

Warmed up

DL:

• 10 x 135
• 5 x 225
• 5 x 275
• 5 x 275
• 5 x 275
• 5 x 275
• 5 x 275

275 feels light everywhere except my grip.

WOD 101219 -- KBs

2nd workout back from the 2 week layoff.

KB work--

• 50 swings, 35 lbs
• 10 clean & press, right hand, 35 lbs
• 10 clean & press, left hand, 35 lbs
• 10 snatch, right hand, 35 lbs
• 10 snatch, left hand, 35 lbs

5 rounds of: (62.5 lbs)

• 10 swings
• 5 c&p, lh
• 5 c&p, rh
• 5 snatch, lh
• 5 snatch, rh
  

101218 -- sit ups, push ups, squats

Back in the saddle after a strict 2 week break.

My Achilles is just not improving. Maybe I need the boot.

Today I warmed up and then:

• 100 sit ups (unbroken)
• 100 push ups
• 100 squats (25-75)

I want to work up to 3 unbroken sets with minimal rest then take on Angie again in the New Year.

SFG WOD -- 101203 -- deck of cards

We used a deck of Uno cards to break up:

• 100 push ups
• 100 pull ups
• 100 sit ups
• 100 pull ups
• 45 burpees

I also rowed and did 2 rounds of:

• 10 push ups
• 10 squats
• 10 rotations
• 10 pass thrus

during the warm up. This was a big body weight week.

SFG WOD 101202 -- DL, PU, HSPU

5 rounds of:

• 10 squats
• 10 push ups
• 10 sit ups

10-9-8-7-6-5-4-3-2-1:

• dead lift 185 lbs
• hand stand push ups
• pull ups

I finished with 5 additional rounds of kipping pull ups.

SFG WOD 101130 -- muscle ups

Warm up:

• 6 minutes rowing
• 30 slow burpees
• 3 rounds of 10 push ups, squats, rotations

2 rounds of:

• 5 false grip ring chins from knees
• 5 false grip ring chins
• muscle up

I hit my first muscle up today. I kipped heavily but it felt good. This is a crossfit milestone.

3 rounds of:

• 31 sec chin up hang, chin over bar
• 31 sec ring dip stand
• 31 sec active squat hold
• 31 sec hand stand push up hold

Tabata row

SFG WOD 101129 -- squat

First workout back after a prolonged layoff. Over the Thanksgiving break I played rugby in Cancun with Atlantis and rested. I didn't food/sleep journal, nada. I'm going to continue the journaling break until 2011 when I will pick it up again. I will track PRs, but thats it.

Warm up included:

• 30 push ups
• 30 squats
• 30 sit ups
• 30 pull ups

Workout:

Back squat:

• 10 x 135, 10 x 185, 5 x 225, 5 x 275, 3 x 295, 1 x 315, 1 x 335

I experimented with a lower bar position. It felt good. I will reach a new PR soon.

We finished with:

• 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 KB swings at 53 lbs
  

SFG WOD 101116 - snatch grip DL, man makers, core, row

Warm up including 5 min row

3 rounds of:

• snatch grip DL, 5 x 225 lbs
• man makers, 10 x 50 lb DBs

4 rounds of:

• hip extensions, 10
• toes to hands, 5

5 min row at 90%

I finished with a 10 min squat, couch stretch, wall groin stretch, and active wall ham stretch

SFG WOD 101115 -- bench, squat, pull ups

I talked with my trainer about my Achilles problem. We're going to switch to a strength and flexibility phase when I get back from Mexico.

5 min row, rolled out, 5 min row

3 rounds of:

• bench press, 10 x 135 lbs
• back squat, 10 x 135 lbs

4 rounds of:

• 10 strict chins
• 10 sit ups with 25 lbs DB

This wasn't difficult but I'm not trying to hammer myself before Mexico. I concentrated on vertical shins while squatting.

101114 -- kick, run

Ran 1 mile in 8:20.

Dynamic warm up.

Kicked 19/25 drop goals from about 20m. 947 for the year. Almost 10% to my goal.

The numbers are going the wrong way. Oh well. The weather wasn't ideal.

I kicked and chased for about 30 more minutes to stretch the legs.

The pop kick felt good.

101113 -- run

took time off from Crossfit then ran at the track.

Run 1 mile, 7:32.

Dynamic warm up.

14 x 100 yard sprints.

Running is not good for my Achilles but it held up okay. I needed to run before Cancun.

SFG WOD 101109 -- row

Rowing and shoulder mobility before I tweaked my back. It was cold outside, I hardly slept at all last night, and I did not warm up well. I shut it down about 20 minutes into the workout and went home. For whatever reason I am really struggling with the new programming. My diet and sleep are the same but my lifts and endurance are going down. Plus I'm feeling hurt more often. Maybe its the change in weather.

SFG WOD -- 111008 -- de-loading

We're starting a 1 week de-loading phase. This is a good idea because your body startys to break down after going hard year round.

I don;t remember the workout that well. Something like this:

• 15 minutes of trigger point and rolling out
  
• 4 rounds of either 250m jog or row
• 3 rounds of 10 squats, 10 push ups, 5 strict pull ups
• 4 rounds of either 250m jog or row
• 3 rounds of 10 lunges (2 x 30 lbs DBs), 5 ring dips, 10 bent over rows.
• 10 minute squat
• 4 rounds of either 250m jog or row

I finished with couch stretching. The 10 minute squat was easy after a proper warm up.

101105 -- rugby

This past weekend was homecoming for the UT rugby club. We had 30-40 alumni in from across the country. Our match opponent canceled on us last minute so I spent last Friday calling in favors to get a side together to play the boys.

Needless to say, I jumped in as well at flanker and scrum half.

The game was fun. It was a clear night, cool, and the pitch was soft as a feather bed. My only complaint was that the touch lines were painted yellow so I couldn't see them.

Overall, I thought the boys played well and I got a nice run in. My legs felt fine but I tweaked my left calf a little. I think I;m going to see Smootie this week about my Achilles.

SFG WOD 101105 -- mobility

Today we worked on mobility -- rolling out, trigger point, stretching, partner shoulder stretching, dead bugs, stretching with therabands, and the K star squat. I finished with couch stretching.

We also did pass throughs, rotations, push ups, and squats.

Great recovery and flexibility day.

SFG WOD 101104 -- snatch work

Warm up included 3 rounds of Cindy with strict pull ups. I tacked on 20 more.

Snatch skill work:

• 3 x 3 snatch grip dead lift
• 3 x 3 snatch pull
• 3 x 3 hang snatch
• 3 x 3 overhead squats
• 3 x 1 snatch

We didn't stick to the rep scheme exactly.

• 3 x 3 @ 225 lbs
• 3 x 3 @ 135 lbs
• 3 x 3 @ 95 lbs
• 3 x 3 @ 185 lbs (I failed on at least 2 reps)
• 5 x 1 @ 135

I finished with MWOD stretches: squat, couch stretch, wall groin and hammy stretch

Rugby practice 101103

Last night was cold and rainy. I'm prepping for Cancun Sevens so I wore my kit to rugby practice. It turned out to be a good idea. We warmed up then ran sprints for about 10 minutes. I'd say we ran about 30 sprints of varying length and intensity. I never went 100% but I did hover around 75% for most of them. Then we worked some scissors and finished with about 1 hour of touch and cuddle.

Overall, this was a perfect running practice for me. I stretched my legs, hammered on my lungs a bit, and had fun. Yesterdays WOD was pretty tough but I was able to get in two workouts yesterday. Maybe I can work something in today as well.

SFG WOD 101102 -- KBs, squat clean metcon

Warm up included 3 rounds of Cindy.

3 rounds of Turkish get up:

• 5 right hand
• 5 left hand

My results: 44 lbs, 53 lbs, 53 lbs

AMRAP in 10 minutes of:

• 7 squat cleans (115 lbs)
• 12 pull ups
• 21 double unders

I scaled the double unders to 7 burpees for my Achilles.

I finished either 4 or 5 rounds but lost track. Lets say 4.

I finished with 2 rounds of 5 pistols on each leg and some mobility work -- couch stretch, 10 minute squat, hip stretch on wall.

SFG WOD 101101 -- clean and KB skill work

3 rounds of:

• 3 clean DL
• 3 clean high pull
• 3 hang clean
• 3 front squat
  

My results:

• 225
• 185
• 135
• 135

KB skill work

3 rounds of:

• 5 right hand KB DL
• 5 left hand KB DL
• 5 right hand KB clean and press
• 5 left hand KB clean and press
• 5 right hand KB snatch
• 5 left hand KB snatch

As rxd, 24 KG

Metcon:

• 30 deck sit ups, 24 kg KB

My time: 2:04

101031 -- Butcher Challenge

My first CF competition.

It would take too long to summarize the events, so I will just post my rough contribution to the team.

• 50 pull ups
• 10 65' prowler push (255 lbs)
• 25 partner sand bell boulders, 3' platform, 175 lbs sandbell
• power snatch (135, 155, 165, 175 (f), 175 (f))
• 45 dead lift, 185 lbs
• 45 double unders
• 45 24" box jumps

Overall I was happy with the team's performance. We stayed neck and neck with 14 other teams of mostly professional crossfit coaches.

SFG WOD 101028 -- press + running metcon

Running/rowing warm up

3 rounds of:

• press x 1
• push press x 2
• push jerk x 3

My results: 155, 165, 165

Partner Metcon:

• Run 440m / pull ups
• Run 440m / KB swing (24 kg)
• Run 440m / Overhead squat (95 lbs)
• Run 440m / squat clean (95 lbs)

Final score is run time - combined reps, low score wins.

Partners alternate across all 8 movements.

Nick and I won by focusing on the run rather than the movements.

My results:

• 41 / 24 / 8 / 8

We lapped everyone twice and finished about 3 minutes ahead of the next closest group.

SFG WOD 101026 -- sled pulls, man maker metcon

Today's WOD featured a lot of sandbag carries and sprinting on pavement. I have been resting my Achilles so I subbed sled drags.

My WOD:

3 rounds of:

• 50m sled drag
• 5 burpees
• 50m sled drag

3 rounds of:

• 50m sled pull
• 10 burpees

250 lbs sled

I also started/ended with 250m sled drag to the parking lot across gravel, pavement, and sand. The rough terrain added a ton of friction.

Metcon -- 3 rounds of:

• 3 man makers , 2 x 45 lbs DBs
• 6 strict side chins
• 9 toes to hands

I finished second to Chardonnay, I think my time was 4:55, but I don't remember.

We had a long cool down stretch that I ended with 2 x 1 minute couch stretch and a 10 min stock a la Kstar and the Mobility WOD.

SFG WOD 101025 -- front squat, clean & burpee

Warmed up

Front squat, 3 x 10, 70% max.

• 205, 205, 205

Clean pulls, 3 x 2, 90% max squat clean:

• 185, 205, 225

Clean grip dead lift, 3 x 1, 105% max:

• 225, 225, 225

Metcon -- For time, 3 rounds of:

• 15 hang power clean, 135 lbs
• 15 burpees

DNF. I hit 3 burpees on the final round at the 6 minute cut off. My cleans are inefficient and it caught up with me. I muscled through the first 15 in about 25 seconds. The last round took me 2 minutes.

Touch 101024

Played about one hour of touch rugby at the IM fields with no warm up. Very dumb! But I ran pretty well and had a good sweat.

SFG WOD 101022 -- recovery day

10 minutes of rolling out and trigger point

20 minutes of 115 pound sled drag and Indian run.

20 reps squat at 95 lns and 20 reps press at 65 lbs.

IT and hip stretching and mobility.

I ended with a few high hang pulls to work on my turnover and catch.

Nice recovery day.

SFG WOD 101021 -- circuit training?

Warm up included 3 rounds of 10 burpees and 10 tuck jumps.

3 rounds of:

• 1 min burpees
• 1 min towel pull ups
• 1 min plate pinch hold (2 x 25 lbs)
• 1 min stationary dips
• 1 min 1 min one-leg box jumps, 24"
• 1 min tire flips (~250 lbs?)

Each station is followed by 10 seconds rest.
2 min rest between rounds.
Count total reps at all stations. 10 rep penalty for dropping plates.

My results: 75 - 83 - 91

This workout was made for me. Stationary dips, burpees, and one leg box jumps are all. I actually improved each round once I figured out the pacing.

We finished with 4 bar hangs for time. I won the first round and dropped first on the last. grip is a big goat for me so I'm glad we worked it today.

SFG WOD 101019 -- weighted box jumps, barbell complex

We warmed up with 4 rounds of Cindy:

• 5 strict pull ups
• 10 push ups
• 15 squats

Weighted box jumps: (20")

• 40 lbs (2 x 20lbs DBs)
  
• 60 lbs (2 x 30lbs DBs)
• 80 lbs (2 x 40 lbs DBs)
  
• 100 lbs (2 x 50lbs DBs)
• 106 lbs (2 x 53 lbs KBs)
  
• 120 lbs (2 x 60 lbs sand bags)

I stopped at 120 to guard my Achilles.

5 rounds of:

• 200m sand bag run (50 lbs)
• 15 dead lift (135 lbs)
• 10 power clean (135 lbs)
• 5 push press (135 lbs)

I scaled the sand bag run to 30 rower pulls (probably 250 meters each) and completed 4 rounds + 12 dead lifts in the 20 minute cutoff. Man my grip was fried.

I finished with 2 rounds of:

• 5 clean and press, 135 lbs
  

SFG WOD 101018 -- squat, pull ups, sled pulls

Our warmup included one leg squats and one arm push ups.

Workout:

• Back 20 x 40%,
  
• 10 strict pull ups
• Back 15 x 50%
• 10 strict pull ups
• Back squat 10 x 60%
• 10 strict pull ups
• Back squat 5 x 70%
• 10 strict pull ups

All sets unbroken. 10 burpee penalty for coming off the bar.

My results:

• 135 x 20
• 10 pull ups
• 175 x 15
• 10 pull ups
• 205 x 10
• 10 pull ups
• 235 x 5
• 8 pull ups
• 10 burpees
• 2 pull ups

10 x 30m (there and back) sled drag, 205 lbs.

My legs feel like jello.

Kick + run -- 101017

Terrible kicking day. It was windy but I've kicked better in worse conditions.

I was 16/25 to start and finished with 33 made.

This puts me at 928 for the year.

Instead of running sprints I pop kicked to myself and chased at game speed. I need to do a bit more this week. My legs were fried from the workout 15 minutes earlier.

Drop in WOD 101017 -- DL, ring dips, pull ups, TGU

I was featured as a 2010 success story at Crossfit Central so they had me in for a photoshoot with a professional photographer. During the shoot I snuck in a real workout. Don't tell CC -- they'd probably charge me for a drop in.

I wasn't keeping track, so these are estimates:

• 6 x 3 dead lift @ 315
• 7 x 5 rings dips
• 25-16-10 pull ups
• Barbell TGU @ 95, 95, 115 (f), 115 (f)

Man it was a pretty brutal workout for a photo shoot.

SFG WOD 101011 -- Squat + KB

Today was Mike's 27th birthday so we started with:

• 27 burpee pull-ups

Back squat: 5x1 85% 1RM

• 135 x 5, 225 x 3, 275 x 1, 285 x 1, 285 x 1, 285 x 1

Strength endurance:

• 1 min KB clean and press, right hand
• max pull ups
• max ring dips
• 2 min rest
  
• 1 min KB clean and press, left hand
• max pull ups
• max ring dips
• 2 min rest
• 1 min KB snatch, right hand
• max pull ups
• max ring dips
• 2 min rest
• 1 min KB snatch, left hand
• max pull ups
• max ring dips

My results: (35 lbs KB + 20 lbs weight vest)

• 17 / 12 / 11
• 19 / 8 / 9
• 20 / 6 / 6
• 21 / 6 / 7

This failed my grip but never really hit my lungs. Maybe I should have dumped the weight vest.

I tacked on 10 more pull ups and 10 more ring dips for good measure.

101010 Touch rugby

We had low turnout for practice on Sunday so we played touch for 2 hours. The weather was great and my legs worked well despite the two month layoff. My wind wasn't there. I need more of this leading up to Cancun Sevens.

CF WOD + 101009 -- hand stand walk, kick, run

100m handstand walk for time. 8:03

Kicked 20/25 to start and made 28 total. Not a good kicking day.

Total made kicks = 895

Sprints:

• 4 x 25 / 2 x 50 / 4 x 25 1:05
• 4 x 25 :23
• 2 x 50 :15
• 4 x 25 : 22

Next time I bump sprints up to 9 x 100 with intervals.

SFG WOD 101007 -- metcon + mobility

Bike Mike guess-starred as our trainer today. He is the lead trainer at crossfit central and it shows. The pacing of the class was excellent -- we started on time, warmed up thoroughly, and finished on time with a cool down. He also kept us working. He was also very attentive to our form and gave us constant, targeted feedback. I like all of the trainers, but Big Mike's experience shows.

In a 40 lbs weight vest, 20-16-12-8-4 reps of:

• sledgehammer swings
• KB step ups (44 lbs, 24" box)
• push ups

Mobility:

• 5 bear crawl ladders, variable length
  

SFG WOD 101006 -- pu, DB

Brr! It's getting cold.

Today's warm up included one leg squats, decline push ups, and tire flips wearing a weight vest.

After the warm up, we hit:

Weighted pull ups (5x3):

• 25, 25, 45, 50, 50

Seated DB push press (5x3):

• 45, 50, 50 (x5), 50 (x10)

We need heavier DBs.

Metcon:

• Run 800m
• Without putting down the KB, 10-9-8-7-6-5-4-3-2-1
• > KB swings (53 lbs)
• > KB squat (53 lbs)
• Run 800m

Time: 11:52

I tacked on 1 more 800m run and 2 x 10 strict chin ups for good measure.

SFG WOD 101005 -- TGU

Warm up (including 40 pull ups)

Turkish Get ups:

• 20,10,2,2,2 (half with each hand)

My results:

• 35, 53, 75, 85, 95

I did an extra right and rep with 95 to catch it on video.



3-4 minutes each station of:

• inch worm with scorpion
• row
• burpees
• 800m run
• KB rack hold (2 x 53 lbs)

The rounds were timed based on how long it took the runner to finish her 800.

SFG WOD 101004 -- squat + 2 short metcons

I took about 10 days off to rest my left heel cord and right shoulder. It was 50 degrees when I hit the gym at 5:30AM today. This was take getting used to.

Squat

• 10 x 135, 10 x 155, 6 x 185, 4 x 225, 3 x 225, 3 x 235, 3 x 235, 3 x 235, 3 x 235

Rock bottom, these felt good.

15-10-5:

• box jumps
• push jerk (135 lbs)
• KB swings (24 kg)

4:25

15-10-5:

• pull ups
• dead lift (225)
• KB snatch (24 kg)

9:06

The second WOD nailed me. It took me 15 minutes to recover. So much for taking time off to rest.

101002 -- Run + kick

Recently I was invited to play rugby with Atlantis at Cancun Sevens. This is an honor and I will be in the best shape of my life.

Kicking: 102 drop goals in 1:15, bringing my total to 867. Man I'm sore the day after kicking.

Shuttle run:

• 4 x 25
  
• 2 x 50
• 4 x 25

1:06

My goal is 5 in 5 minutes.

Rugby practice 100923

I am an assistant rugby coach at UT. So far I have not counted coaching as a workout. Last night I jumped in handling drills and also hit the team with 30 burpees. I'm counting it.

Coaching is a blast btw.

SFG WOD 100923 -- Sotz press, ring PU, KB swing, burpee

Warm up included rowing and Turkish get ups with windmill.

3 x 3 Sotz press:

• 65, 85, 85

10-9-8-7-6-5-4-3-2-1:

• strict ring pull ups
• KB swings (53 lbs)
• burpees

12:52 -- this workout hit me right where I like it. With kipping this would have been an 8-9 minute workout.

SFG WOD 100921 -- weighted dip, power clean, tabata dead lift

Good to be back in the saddle. First Yom Kippur then Josh had croup so I missed two classes.

Max weight ring dip:

• 45, 90, 115 (f)

I should have gone up in 10 lbs increments instead of 25.

5 rounds of 3 power cleans:

• 115, 135, 165, 185, 205 (2)

Only 2 reps at 205 but this is my new clean PR. 225 is around the corner. I need to work my catch.

Tabata one hand dead lift, 95 lbs:

• 9

This grip killer sucked. I hit 10 on all rounds except 3rd round left hand, which dropped me to 9.

Pull ups:

• 21, 15, 9, 12
  

Kicking 100919

Conditions were wet and windy, but kicking went well.

I started 22/25 and kicked 65 in 43 minutes.

Total = 765.

SFG WOD 100916 -- KBs, pistols, SICFIT 300

ouch. They say you can't out train your diet. Last night I ate poorly and slept little. Today I paid the price.

In 1:30, max KB clean and press, 2 x 24 Kg:

• 12
  

In 1:30, max pistols:

• 40

"SICFIT 300"

For time:

• 250m sandbag run (60 lbs)
• 50 KB swings (24 kg)
• 50 box jumps
• 50 push press (65 lbs)
• 50 squats (65 lbs)
• 50 push ups, feed elevated 24"
• 50 pull ups
• 250m sandbag run (60 lbs)

30:28

It took me 20 minutes to get through the jumps, press, and squats. My legs were shattered, maybe from the pistols. I need to take care of myself and bring it next time.

SFG WOD 100914 -- muscle ups, pull up/manmaker metcon

warmed up

Muscle up progressions -- I am nowhere near a muscle up right now. The progressions included:

• ring rows from knees
• false grip ring rows from knees
  
• false grip pull through, knees to toes,
• false grip swing to kip

My shoulder flexibility and grip strength let me down. I need to hammer this skill.

Metcon:

4 rounds of:

• 4 dead hang pull ups, alternating grips (pull, chin, left reverse, right reverse)
• 5 man makers, 40 lbs DBs

10:40

I tweaked my chest a bit during muscle ups and dropped a DB on my foot during the metcon.

SFG benchmarking 100913 -- front squat, bench

We eased into Monday with our new coach Mike Winchester.

Warm up.

Benchmark:

• max front squat
• max bench press

Results:

• Front squat: 135 x 10, 185 x 5, 225 x 2, 255 x 1, 275 x 1, 295 x 1
• Bench press: 135 x 10, 185 x 2, 225 x 1, 255 x 1, 275 x 1

I have mixed feelings about this workout.

On the one hand, I was happy with my numbers. I hit both with normal effort and probably could have added 10-20 lbs to each. My front squat is healthy and my bench was nice considering we do not do this movement.

On the other hand, my front squat was only about 10% less than my back squat. This tells me that I am not engaging my posterior chain during back squats. This also tells me my back squat should jump another 50-60 lbs once I engage my posterior chain.

As for the bench, 275 is decent. Its funny to think back to the good old days where a good bench meant a good workout even if I mailed it in everywhere else. But I do hope we incorporate the bench back into our programming because it builds tremendous strength.

kicking 100911

I added 100 more drop goals to my total. Poor kicking day with a new ball, tall grass, and wind. But great practice because kicking conditions are not always ideal.

20/25 from 10m to start.

100 kicks in 61 minutes total.

From now on I will time 100 kicks. 45 minutes is a reachable goal if I am accurate and retrieve the ball quickly.

SFG WOD 100910 -- metcon + GHD sit ups

warmed up

3 rounds of:

• 15 KB swings (53 lbs)
• 10 hang power cleans (115 lbs)
• Run 250m
  
• 6 Turkish get ups (3-3 53 lbs)

11:44, but I accidentally put 75 lbs on the bar instead of 115. Oh well. I was still plenty gassed.

3 rounds of:

• 10 GHD sit ups

Today was our last class with JT. He is a great trainer. I look forward to working with Mike Winchester.

SFG WOF 100909 -- 400m and press

warm up

3 rounds of 400m with 1:30 sec rest between rounds:

• 1:12 (PR), 1:22, 1:22

Man this hurt my knees and ankles. My Draven's weren't built for running on asphalt.

4 x 5 press:

• 135-135-135 (4)-155 (2)-135 (4)*

* We did a bonus round.

SFG WOD 100908 -- burpees, elizabeth

warm up

33 burpees for time, 1:30 cutoff:

• 1:02 (video below)
  

AMRAP in 12 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

I lost count -- either 8 or 9 + 7 push ups. Either way, I did at least 45 pull ups, 87 push ups, and 120 squats.

SFG WOD 100907 -- snatch

More testing.

Warm up then snatch: 10-8-6-2-1-1-1

My results:

• 95-115-135-135-155(f)-155(f)-155(pr)

Strict hand stand push ups: 1 round: 15

I still had juice at 15 but my feet came off the wall and I fell forward. I probably had 17-18.

Happy with the snatch. 135 was my previous PR. I've snatched maybe 5 times. Next time I will stick my body weight.

Kicking 100906

100 drop kicks.

I started out 20/25.

My consistency improved and I experimented with adding height to the kick.

I'm at 600/10000.

lifting 100905

Warmed up with KB swings then a modified heavy fran.

7-7-7-5-5-5-3-3-3 reps of:

• 135 lbs thrusters (95 lbs barbell + 2 x 20 lbs chains)
• dead hang pull ups

I alternated overhand and chin up grips. Thrusters with the chains were difficult. The chains increased the weight at I came up until I was lifting 135 lbs at the top of the thruster. Also, the chains swung back and forth at the top, adding instability.

Kicking 100905

75 drop kicks, bringing total to 500.

I started 22/25.

SFG WOD 100903 -- OHS, clean & jerk

Another lifting day.

Over head squat:

• 5 x 95, 5 x 135, 3 x 155, 3 x 175 (new PR)

I am going to lock this movement down. As far as I'm concerned, this is the king of squat movements. My goal is 15 x 185 and 1 x 225.

Clean and jerk:

• 5 x 3, 135

I did 4-5 reps on most sets. This is light weight, worked form. My form needs a lot more work. Now I just muscle the weight.

Areas to improve:

• getting my elbows around quickly
• catching with a good shelf
• jumping my legs to full extension

I finished with:

dead hang pull ups chest to bar:

• 5 x 5

This is another movement I'm going to hammer.

SFG WOD 100901 -- pull ups

This was the worst workout I can remember. I'm glad I went, but I should have sat this one out. I was running on 4 hours of sleep and 4 hits of Benadryl.

Max dead hang pull ups: 13

4 rounds of:

• handstand wall walks
• 10 ring dips
• 10 ring push ups
• 10 pistols right leg
• 10 pistols left leg

My left leg is weaker than my right. I knocked out the right leg pistols unbroken but needed breaks for the left.

In 6 minutes, AMRAP:

• 10 thrusters (95 lbs)
• 10 pull ups

My result: 3

After the first round of thrusters my heart started racing and beating irregularly. I actually broke and rested after the first 10 reps which I have never done before. I forced myself through 2 rounds then called it quits. I was running on empty and it was no time to be a hero.

Anyway, the best response to this kind of workout is forgetting it and resting up for the next one.

Coming off the long, brutal rugby season, I'm not going to be too hard on myself. But it's time to get back in gear and start hitting PRs. My strength is way down from peak.

SFG WOD 100830 -- squat

We are base lining all this month.

Back squat:

• 10-6-4-2-1-1-1

My results:

• 135, 185, 225, 275, 315, 335, 345 (f)

I failed on 345. My PR is 345 but I am still happy with the result. I have only squatted heavy once in the past four months. It's amazing that I came close to my PR.

I went too far below 90 degrees on the rep I missed. A verbal queue from my spotter should correct that and I will hit 345+ no problem. I hope we squat regularly.

Rugby is over so I'm going to dial it in with food and rest journals.

kick and hills 100829

Dynamic warm up
8x25 yard strides
25 drop kicks (425)
7 hill springs with my new chains
2 40 lbs
2 20 lbs
3 no chains

CC WOD 100827

I woke up at 4:45 AM and attended the 5:30 AM crossfit class at Crossfit Central.

Dynamic warm up, and then:

• Tabata push ups -- 8x30 second rounds) 7 with CF games standard of lifting hands between reps

AMRAP in 12 minutes:

• 21 double unders
• 10 KB lunges, 2 x 53 lbs

5 rounds.

This was a lot of weak point training. I haven't done double unders in 3 months and lunges always give me trouble.

Rugby -- touch

2 touch matches, a tie 2-2 vs Blues and a win 4-3 vs Hawaiians. Tough night, humid, but running felt good.

kicking 100824

50 more kicks. slid to 19 of 25 to start. good opportunity to practice kicking a wet ball on wet ground. 400 kicks are rising.

kicking it 100822

kicked 50 more, total -> 350. I started 24/25. its coming along.

I hurt my arm last week so I need to rest it.

SFG WOD 100818 -- DL

warm up, handstand walks, kettle bell carries 2 x 53 lbs.

4 rounds of:

• 10 dead lifts
  
• 12 lunges
• 10 GHD sit ups

My results:

• 225, 255, 275, 275
• 2 x 24 kg, 2 x 54 kg, 2 x 40 lbs, 2 x 54 kg
• 4 x 10 GHD sit ups
  

SFG WOD 100817 -- cleans

Gibby and I hit Guero's and Nasty's last night and I slept only 5 hours. Today was still better than yesterday.

warm up

4 rounds of:

• 10 ring dips
• 10 ring push ups
• 20 KB swings, 53 lbs

3 rounds of:

• 3 hang squat clean, waist, 65 lbs
• 3 hang squat clean, pockets, 65 lbs
• 3 hang squat clean, knees, 65 lbs

For time, 3 rounds of:

• 5 power cleans (155 lbs)
  
• 10 burpees

1:53

SFG WOD 100816 -- nicole

My left leg was dead this morning. Air squats were painful.

Warm up

4 rounds of:

• DB shoulder press, 10 reps, 2 x 40 lbs
• 10' wall walks

Nicole -- 5 rounds of:

• 400m run
• max pull ups

I finished in 15:48 with 50 pull ups. I jogged light and only did 10 PUs per round. My arms still hurt from Saturday.

kicking 100816

I warmed up, jogged a bit, and practiced drop goals. I made 90 kicks, bringing my total to 300. Only 9700 more to go!

A few points I picked up:

• Consistent grip placement, right hand on top of ball, left with seam
• Consistent drop, right arm fully extended
  

Rugby 100814 -- shreveport

we played in the TOLA championship tournament in Shreveport. We were missing 3-4 of our top guys but we picked up 2 players from the Austin RFC. We took second but we were disappointed in the overall outcome. We lost 2 matches to Shreveport and won 4 matches against Tyler, Ft. Sill, Polynesians II, and Polynesians I. New Orleans didn't show.

Personally, I played every minute except 3 minutes. Ty sat me 1 minute in the semi-final and 2 minutes in the final. By the final, my legs were just dead. I got nailed in the quarter final, a bad hip pointer on my left leg, and had to stand on the pitch for about 1 minute without moving to recover. Luckily, I caught a nice pass and scored a 50m run to put us ahead.

At 35, I'm happy I played 6 consecutive matches. I have never played that many minutes before and it was brutally hot. I'd like to play again next summer, but come into the summer in better shape and change my game to incorporate more passing, kicking, and creating. All in all it was a brilliant sevens season and fun.

Results:

1. Dallas 2-2
2. Austin 4-1 / 3-2 -- Plate champs
   
3. San Antonio 4-1/4-1 -- 3rd & 2nd
   
4. Dallas 0-3
5. Baton Rouge 4-1 -- 3rd
   
6. Houston 5-0 -- 1st
   
7. Corpus 3-2
8. Shreveport 4-2 -- 2nd
   

Overall, 33-14, placed in 4 of 8 tournament with 1 Plate finish. We finished top 3 in our last 3 serious tournaments and tons of guys got good sevens experience.

Rugby 100812

Last sevens practice of the season. Next week it is all touch league.

We had about 16 guys. A few were new and did not know our pattern. I got a little frustrated. I have a much easier time staying positive and controlling my emotions when I'm coaching.

We ran our pattern unopposed, checked to set pieces, and then played some wrap touch. On Tuesday I flew down the field scoring long tries. Today I felt shifty, freezing people with a dummy and stepping them with regularity.

I will rest on the car ride up tonight and be ready tomorrow.

SFG WOD 100813 -- snatch

I took it very easy today because we have our last sevens tournament of the summer tomorrow.

Warm up, then 2 rounds of:

• Burgener progression (45 lbs)
• 5 hang squat snatch (45 lbs)
  
• 10 OH squats (45 lbs)

We finished with a partner WOD.

3 rounds of:

• 6 tire flips (500 lbs tire)
• 40' bar swing
  
• 30 snatch (65 lbs)

Firas and I finished in 11.01. I did muscle snatches instead of squat snatches. The swings really fried my grip but the workout was not very strenuous. I'm glad I didn't overdo it.

SFG WOD 100811 -- OHS

I'm still not sleeping.

Short warm up, and then:

4 rounds of 20' hand stand walks

5 rounds of 3 overhead squats

• 115, 135, 135, 145, 155 (PR)

This is the first time I felt good about overhead squats. I need to keep hammering them. Body weight OHS are not far off.

rugby 100810

A few Austin RFC players showed up tonight, which always rachets the intensity to new heights. We played defense and touch. Everything was pretty lame. I ran well and sprinted 5-6 times. Hopefully Thursday will be better and we'll have all our horses.

SFG WOD 100809 -- shoulders

we took is easy today but i still felt trashed. my mind isn't right. exercise didn't help today. it usually does.

warm up

3 rounds of:

• 7 dead hang pull ups
• 15 back extensions
• 10 straight leg dead lift (135, 135, 185 x 5)

3 rounds of:

• 5 shoudler press
• 4 push press
• 2 push jerk

135, 135, 115

SFG keg trial 100807

SICFIT had their grand opening today. I felt proud to be a part of it. We had a small workout challenge... lift a 65 lbs keg from ground to overhead as many times as possible in 1 minute.

I did 35, which put me in first place until one of the trainers got 37. JT got 34. I was bummed because the timer yelled "Fiiiive" when I had five seconds to go so I dropped the keg. I thought he yelled "Tiiime". I'm sure I could've cranked out 37-38. Oh well. Better luck next time.

I did not participate in the tire flipping contest after 5 beers.

kicking 100807

I kicked 85 drop goals, bringing my total to 210.

SFG WOD 100806

Solid workout to finish the week. Warm up, then:

With a partner, 3 rounds of:

• 10 dead lift (225 lbs)
• 40 24" box jumps
• partner carry, 200m

We finished in ~6 minutes.

5 rounds of 1 dead lift:

• 275, 295, 315, 325, 345

345 felt light no problem. Has my max increased?

Rugby 100805

we played touch against the huns. in unlimited down touch, 8 on 7, our defensive and offensive patterns help up well. we scored many defensive tries and gave up a few.

SFG WOD 100804 helen

JT surprised us with another WOD.

Warm up

3 rounds of:

• 5 tall squat cleans
• 5 mid thigh squat cleans
• 5 mid shin squat cleans

The clean work was just greasing the groove. (45, 75, 95 lbs)

Helen

3 rounds of:

• 400m run
• 21 KB swings (53 lbs)
• 12 pull ups

11:02 (PR)

My grip and lower back were shot from Monday and Tuesday. I was falling off the bar on the 3rd round after 1 pull up. I need to dial in my rest and recovery.

Helen history:

• 080820 18:30
• 081118 14:40
• 090415 12:30
• 100804 11:02
  

SFG WOD 100803 -- brutal DB revival

warm up

3 rounds of:

• 12 ring dips
• 10 ring push ups
• 10 GHD sit ups

for time, 3 rounds of:

• 10 DB press (2 x 45 lbs)
  
• 10 DB squat cleans (2 x 45 lbs)
  
• 20 DB swings (1 x 45 lbs)
  
• 10 burpees

12:00, I gutted out the last set of burpees unbroken and finished right at time. I may have done an extra DB squat clean unless I miscounted.

SFG WOD 100802 -- front squat, HSPU

Dallen watched todays WOD. his eyes were like saucers. I think he feared we would eat him.

we warmed up, then:

3 rounds of:

• 30' monkey swings on pull up bar
• 10 KB clean and press, 2 x 25 lbs KB
• 60' sled drag, 160 lbs

5 rounds of:

• 10 x front squats (135, 185, 185, 185, 185)
  
• 5 hand stand push ups
  

My legs will feel it tommorrow.

kicking it 100801

Warmed up then kicked 75 drop goals. Brings my total to 125 for the summer. I'd like to hit 10,000 before next summer.

100731 hill running

I warmed up, kicked drop goals for 30 minutes, then ran 7 hills at Murchison. I ran the last 2 with Eli on my back. He's about 50 lbs.

100730 -- sfg isabel with boobs

warm up

3 rounds of:

• 15 kipping pull ups
• 10 OH squat (45 lbs)

Isabel with boobs:

• wearing 25 lbs weight vest, 30 snatches for time, 95 lbs

My time: 3:19

touch rugby 100729

i played 2 touch matches (10 minute halves) without warming up. not smart. if i go out to touch again, i need to warm up first and then practice drop goals. we won and i scored a few tries. im pretty quick right now.

SFG WOD 100728 -- DL

warm up -- 3 rounds today, so I ended up doing 90 push ups and 45 OH PVC squats

3 rounds of:

• 5 L-sit pull ups
• 10 GHD sit ups
• Kettlebell carry (2 x 45 lbs) -- suitcase, neutral, ovearhead

4 rounds of:

• 6 x snatch grip dead lift (185, 185, 205, 215)
• 4 x 40' sled drag (250 lbs)
  

Jeff showed up and enjoyed himself.

SFG WOD 100727 -- gymnastics, shoulders, metcon

Awesome programming today from my trainer Jeremy Thiel. Gymnastics work, strength work, and metabolic conditioning.

warm up

• 30 OH squats with pvc
• 40 trunk rotations
• 60 push ups
• 200m run
• kettlebell carry, suitcase carry, overhead, 2x35 lbs
  

3 rounds of:

• 10 kipping pull ups
• 20' wheel barrow
• hand stand wall walks

4 rounds of 10 shoulder press:

• 95, 105, 115, 115

for time, 3 rounds of:

• 20 24" box jumps
• 2 x 60 lb sandbag farmer carry (100')
• 12 DB snatch (50 lbs)

5:35

SFG 100726 -- rings + back squats

warm up

3 rounds of:

• 10 ring push ups
• 10 pull ups
• 10 ring dips
• kettle bell carry

4 rounds of

• 4 back squat (255, 255, 225, 225)
  

My left knee is dinged so I went light.

Rugby -100724 - jaime vernana sevens (houston)

the team came together and won the tournament. we blanked a team with two U23 eagles and beat Texas Elite in pool play. The tournament validated all the hard work. I played 4 of 5 matches.

SFG WOD 10 07 23 -- snatch & 5 min metcon

warm up

snatch balance, heaving snatch balance, sots press, hang power snatch, power snatch, snatch, over head squat, all with 45 lbs.

metcon:

21-15-9:

• 24" tire jumps
• push ups
• KB snatch (55 lbs)

5.11

rugby 100722

worked some 4 v 7 then some touch with 40 sec to score. none of it looked very good. then we did some 7 v 7 and everything came together. we're ready.

WOD 100721 -- DL, burpees, DHPU, HSPU

warmed up ... 3 rounds of:

• 15 10 lbs OHS
• 20 rotations
• 30 push ups

2 rounds of:

• 2 x 35 lbs DM carry, suitcase, chest, over head
• dynamic warm up
  

5 rounds of:

• 5 dead lift (225 lbs)
• 10 burpees

5 rounds of:

• 5 hang pull ups
• 5 hand stand push ups
  

rugby 100720

we started with one touch, then moved to pass and follow and base ball bat drills.

next we played touch, 1st to breakdown got the turnover.

we ended with situational touch with backs and forwards playing out of position.

hill running 100719

ran at murchison with a few of my players.

they hit it hard. i ran 11 hills, 5 carrying josh and 1 carrying eli.

about 25 degrees cooler (and much easier) than saturday.

WOD 100719 -- shoulders

My gym is closed today so I exercised at work.

Warm up:

3 rounds of:

• 15 OHS / 20 rotations / 30 push ups
• Buegener warm up
• 2 x 35 lbs DB farmer / suitcase / overhead carry, 20'
• dynamic warm up

I jogged .5 miles on the treadmill at an 8 minute pace but my shins started aching so I stopped. I haven't run in the Dravens yet, and I'm not used to it.

5 rounds of standing shoulder press:

1. 135 x 5
2. 155 x 3
3. 155 x 3
4. 155 x 3
5. 155 x 3

I ended with 10 Turkish get ups, 55 lbs DB. 5 right hand. 5 left hand.

running 100717

100+ degrees outside.

i did a dynamic warm up, caught 20 pop kicks, punted 20 balls, kicked 25 drop goals, and ran 7 hills and murchison middle school.

if i want to keep playing sevens, i need to improve my kicking.

rugby 100713

practice was brutal. my legs felt like lead. about 16 guys showed up. we spent the entire session drilling 6 on 4 control versus attack and then touch. we ended with 100m sprint relays with ball in hand. terrel and hamster threw up. its hard to believe the summer is almost over and guys still arent fit.

SFG WOD 100713 -- shoulders

warm up

2 rounds of:

• 15 PVC OH squats
• 20 trunk rotations
• 30 push ups
• 100m run
• double KB farmers walk (2 x 35 lbs)
  
• double KB carry (2 x 35 lbs)
• double KB overhead walk (2 x 35 lbs)
• dynamic warm up (high knees, heel kicks, inch worms, etc.)
  

2 rounds of:

• 5 chest to bar chins
• 10 plyo push ups
• 10 KB snatch (53 lbs)

workout:

• 5 x 1 press (135, 155, 165, 175, 185 (f))
  
• 5 x 2 push press (185 (f), 165, 175, 185, 185)
  
• 5 x 3 push jerk (165, 175, 185, 185 (2), 185)
  

SFG 100712 -- gorilla WOD

2 rounds of:

1. 15 PVC OH squats
2. 30 push ups
3. 20 trunk rotations
4. 100m run

dynamic warm up:

1. high knees
2. heel kicks
3. lunge trunk rotations
4. karaoke
5. side shuffle
6. inch worm

2 rounds of:

1. 10 pull ups
2. 10 ring dips
3. 10 handstand push ups
4. 10 20' wheel barrow walk

4 rounds of:

1. 30' monkey swings along the pull up bar
2. 15 24" box jumps
3. 4 dead lift (315, 225, 225, 225)
4. 100m sprint
   

rugby baton rouge 100710

we sent 12 players to redfish sevens in baton rouge. originally we had 16 but 4 bailed last minute.

this tournament was a great confidence builder for the boys. we went 4-1, took 3rd place, and everyone who traveled played lots of minutes. we didn't have all of our horses. we played our pattern and moved the ball really well when the weather wasn't sloppy. as a coach, witnessing our progress was very rewarding.

on a personal note, i did not play particularly well. i made my tackles and moved the ball but i didn't really threaten when i had the ball in hand. i did not play myself very much until the final, a hard hitting fast paced match against new orleans.

work hard and keep rising.

SFG 100709 -- snatch work

warmed up, Brugener warm up,

• 4 x 5 snatches, 115 lbs

my form was terrible so JT asked me to drop weight.

we finished with a metcon:

21-15-9

• 65 lbs snatch
• pull ups

I finished in 9:15 but it was horrible! We haven't kipped in so long I was knocking out 3 pull ups per set.

Today's lesson: I need lots of strength and technique work

SFG 100707 -- musecle up progression

warm up

2 rounds of:

• 10 pull ups
• 10 ring dips
• hand stand wall walk

3 rounds of:

• 10 muscle ups
• 10 DB squat cleans (50 lbs)
• 4 x 80' sled drag, 155 lbs

I only finished 2 rounds. My muscle ups need lots of work, I have trouble on the progression.

The sled drag took longer than we expected. I subbed the walking sled drag for running.

Rugby 100706

Rugby was difficult tonight. A few of the key guys have been AWOL. Our patterns of play were shocking.

Coaching is difficult. Coaching while playing is also difficult.

SFG WOD 100706 -- KB triplet, DB split jerk

Warm up

3 rounds of:

• 20 KB swings (35 lbs)
• 20 KB snatch (35 lbs)
• 20 KB clean (35 lbs)
• 400m run

I finished in 12:08.

5 rounds of 5 DB split jerks.

• 35, 40, 45, 50, 50

Light weight. If we had heavier DBs I would have used them.

My nose felt fine today. My legs were sore from Tabata dead lift.

SFG 100705 -- DL

4 rounds of:

• 10 sand bag squat cleans (100 lbs)
• 20 24" box jumps
• 400m run

8 Tabata rounds of dead lift.

• 8, 4, 4 (225 lbs), 9, 13, 9, 8 , 7

I felt really gassed again today. My septum may be deviated from rugby. Recovering from my last nose surgery was brutal. I hope its not the case. But I haven't been feeling rested even when I sleep 10+ hours and I've been taking long weekend naps. These are both signs of oxygen deprivation.

I'm going to look into getting an anti-inflammatory nose spray. Between my nose and my teeth, it may be time ot hang it up again.

Rugby 100701 -- sport speed

Nate Turner from Sport Speed Austin put the team through a 1 hour speed clinic session. It consisted of:

• dynamic warm up to increase mobility and build relative strength
• running form drills (arms, skips, marching)
• running progressions

We finished with touch.

My hammies, calves, and hip flexors are feeling it today. Look slike I'm lacking strength and flexibility for top end speed.

SFG 100630 -- could not go

I warmed up today with the foam roller, PVC, and a trigger point ball, but could not go. My rib is still tweaked. I watched Aaron and Mark on hang and squat cleans which was really beneficial.

SFG 100701 -- lots of stuff

i tweaked my back during warm up. i felt a sharp pain in my back during a KB carry and it knocked the wind out of me. it affected the rest of my workout.

after warm up, we did 3 rounds of:

• 10 ring dips
• 10 pull ups
• 10 overhead squats (45 lbs)
• 10 hand stand push ups
• 10 burpees

This little strength rotation blasted me. I could barely breathe to begin with.

The we did a metcon, 3 rounds of:

• 10 DB squat cleans (35 lbs)
• 12 ranger rows
• 2 50' sled drags, 250 lbs

I had nothing in the tank today. Maybe I'm overdoing it.

SFG WOD 100628 -- jerk, KB row

warm up

• 2x15 squats
• 2x20 trunk rotations
• 2x21 push ups
• 200m run
• 12x20m KB carry (2 x RH/LH suitcase, chest, shoulder 53 lbs)
• hand walks 2x20 m
• dynamic warm up

7 rounds of:

• 3 x jerk
• 1 min rest
• 8 LH KB row (fast up, 2 sec down)
  
• 8 RH KB row (fast up, 2 sec down)
• 1 min rest

My results:

• 135, 135, 155, 155, 165, 165, 185
• 70 lbs

5 x 5 GH sit ups

rugby qualifier

i am surprised (and saddened) to report that we went 0-3 on the day.

our first match against san anotonio was very winnable. we lost 22-12. we gave up 3 quick tries in first half and left many opportunities on the table.

our second match against the kansas city blues was also disappointing. we played aggressive ball and got within 1 score in the 2nd half but ended up losing by 2 tries.

in the final match we played some guys who hadn't had many minutes and we lost. we didnt have much ball and we had a few bad lapses down the blind side. on one i was wheeled away from the blind side move. on the other i slid down the ball carriers leg and came away with his shoe AND sock but he kicked free and ran the last 50 meters for a score with one bare foot.

anyway, the day was disappointing but we showed flashes. we need to do a better job of taking care of the ball and being aggressive when we have 1-1 opportunities.

rugby 100624

we prepped for the dallas qualifier. numbers were decent and we've added new athletes. we should have a solid team for saturday.

on a personal note, i skipped crossfit on wed and fri to rest up for this weekend. i expected to feel quicker last night after a rest day but did not. i didnt warm up well and my eating and sleeping are all screwy.

im not going to back off the crossfit anymore but i need to dial in on my meeting, sleeping, and recovery.

heres to a good weekend.

rugby 100623

i ran hard at rugby and felt pretty quick. i was moving well with the ball and my passes were spot on. im looking forward to this weekend.

SFG WOD 100622 -- squat medley, sled pull, wall walking, metcon

Man this was a great workout today and just what I needed. It was just the right mix of technical, gymnastic, strength building, and endurance.

4 rounds of:

• 3 overhead squats
• 5 front squats
• 10 back squats
• 2 minute rest

My results:

• 95/105/115/125

I don't know if I could have gone heavier. Transitioning the weight from over head to front to back between movements was difficult at 125 lbs. I could probably go up to 135-145.

3 rounds of:

• 50' sled drag
• hand walking along wall, 20'
• 1 minute rest

With the sled, we went 205 lbs, 205 lbs, 250 lbs. Then Mark sat on the sled while I dragged it which added another 200 lbs or so for a 450 lbs sled drag.

We finished with a partner metcon:

• In 3 minutes, max sets of:
• 5 thruster 95 lbs
• 5 barbell push ups

My partner and I did 4-5 rounds.

SFG 100621 - shoulders triplet, rings, DB snatch metcon

I am pretty beat up from the rugby 7s tournament this past weekend. My left arm is very weak, my feet are still cramping, and my legs feel like lead. I took it easy in today's workout to recover.

4 rounds of:

• 1 shoulder press
• 2 push press
• 3 push jerks

I stayed with 135 lbs the whole way.

3 rounds of:

• 8 dead hang chins on chain
• 1 minute rest
  
• 10 ring dips
• 1 minute rest

Finished these but I needed 2-3 breaks on the last round.

3 rounds of:

• 20 dumb bell snatch (50 lbs)
• 20 box squat box jumps (squat on box, jump to top of another box on touch), 20" box
• 400 m run

15:53

The DB snatches felt light, the box jumps were brutal, and my 400s were a slow crawl. We had a 15 minute cutoff but JT let me run through.

All things considered, this was a great workout. I need to dial in my diet and rest this week to recover before the qualifier at Dallas.

bloodfest 100619

as a team we played 9 matches and went 6-3. azul went 4-1 and blanco went 2-2.

i coached all second side matches and played in 4 of 5 first side matches.

in terms of exercise, i had a great day. 7s matches are intense. i probably got in 40-50 minutes of hard running and tackling.

SFG 100618 -- rings, OHS

warm up.

I took it easy on the legs today to prep for Bloodfest.

3 rounds of:

• 40' sled drag, 175 lbs
• 10 OHS, 45 lbs

3 rounds of:

• 10 KB clean and press, 2 x 44 lbs
• 10 ring dips
• 10 40i sled drag, 175 lbs
  

Rugby 100617

another tough rugby practice with some contact. I rolled my left ankle a bit.

SF WOD 100616 -- snatch

We worked snatch progressions. Lots of Oly lifting at the SFG!

3 rounds of:

• 5 standing snatch pulls
• 5 hang snatch pulls
• 5 hang power snatch

This was a technical day.

The snatch is difficult. The motion should be a whip-like snap, and fluid.

Its hardto snap like a whip when you're thinking about foot placement, grip placement, head position, knee position, shin position, arm position, keeping chest over bar, sitting back in heels, widening knees, etc.

Rugby 100615

we ran our lines 7 v 4. the guys just aren't getting it. a common problem was that they would rush the defense and put themselves under tremendous pressure before passing. they only beat the defense 30% of the time.

I need them to understand that there's no shot clock in rugby and that a heavyweight prize fighter doesn't knock out the opposition with his first punch.

I'd like to see them work the ball around with patience, speed, and accuracy. get the defense hustling laterally and then make them pay if they fly up. if the defense tries to ice the attack on the sideline, use the inside runner to relieve pressure in the passing lanes.

robbie fisher came out and looked great with the ball but not very fit. i'd like to get ross and haga out as well.

we played situational touch and finished with fitness.

SF WOD 100615 -- push jerk

Typical warm up

3 rounds of:

• 20' hand stand walking
  
• 10 chest to bar unstable pull ups
• 40' wheel barrow

5 rounds of:

• 10 push jerks, 115 lbs

metcon: 3 rounds of:

• 10 DB push jerks, 35 lbs
• 4 20' sprints
  

1:57

JT also talked to us from the heart about his performance at the CF regionals and his personal growth.

SF WOD 100614 -- legs

basic leg strength training workout.

after the warm up,

• 5 sets of 10 narrow stance back squats (feet together, break parallel)
  
• 5 sets of 10 straight leg dead lift
• 3 sets of 12 barbell lunges

My results:

• 135, 155, 165, 165, 165
• 135, 135, 135, 135, 135
• 45, 45, 45

I didn't go heavy because I have knee and ankle pain. JT thinks my Vibrams caused the pain. I think its from over training. Rugby 2-3/wk + crossfit 4/wk == brutal.

SFG WOD 100611 -- clean

Hang clean pulls from the platform
4 rounds of 6 reps
135 / 155 / 175 / 185

Squat cleans
4 rounds of 4 reps
135 / 135 / 155 / 155

We spent the majority of class time discussing technique.

I needed light, technique based workout. I am shattered from rugby on Thursday.

rugby 100611

good energy at rugby tonight when a few Blacks showed up. Billy also came out.

I played a ton of touch and ran sprints. My legs are just smashed from all the work this week.

sicfit 100608 -- dead lift, met con

Same warm up with strict pull ups, push ups, but no running.

We worked dead lift technique. Pointers from Jeremy -- lead with my eyes, draw my lats back to keep the bar close to my body.

7 rounds of 2 dead lifts:

• 275, 275, 275, 285, 295, 305, 315

Metcon:

• 3 rounds of 10 dead lift 195 lbs, 10 burpees

I finished in 2.11. The rest of the class used 185 but JT challenged me a bit. I didn't break during the workout but i slowed down on the last 3 dead lifts.

rugby 100608

We covered taking the ball into tackle, base ball bat, presenting to support, stripping, forming a ruck, and sealing. Then we worked 2v1 and 2v2 (over/under).

I labbed a little with some of my guys:

• non-verbal passing queues for scissor, loop, and skip
• passing fundamentals
• stripping the ball in a tackle

Brad is really responding to the individual attention. His work rate is through the roof right now, passing and following. I hope people start getting it back to him and reward his work.

I want to work with Alex on sneaky wing play... taking the outside, working the inside pass, controlling his man with his speed and eyes, feathering defensively, draw and swerve.

100608 sicfit -- box squat and sled

I attended the afternoon class at sicfit. The afternoon class programming is 1 day behind the morning class, so I revisited box squats.

Warm up:

• 2 rounds of: 21 push ups, 10 strict pull ups, 15 squats, 20 rotations
• .8 mile run

3 rounds of 10 strict pull ups on the unstable bar, a chain threaded through a PVC pipe.

Box squats: 5 rounds of 3 reps.

• 225, 235, 245, 255, 265

Metcon: 7 rounds of:

• push sled 50m, 185 lbs
• 10 plyometric push ups

This was a beat of a workout, squatting 2 days in a row. But the box squats felt light.

CC 100607 rings, box squat

Every time I visit the garage gym JT introduces new skills.

After warm up, we did muscle up progressions. I could not hit a muscle up to save my life. But this is a movement I really want to get.

3 rounds of:

• 10 ring pull ups
• 10 ring dips

Next we walked on our hands 2 rounds, 40 ft. I did pretty well unassisted. My hand walking is definitely improving.

For strength we did box squats. JT says that by engaging the glutes and hams our max squat could jump up to 200 lbs. I definitely believe it. My squats are very quad dominant.

We ended with 5 rounds of 5 squats @ 185.

The workout was not difficult but there was a lot of strength and skill work. Its really a better compliment to 7s. He'll probably hit us tomorrow with a brutal metcon.

Rugby 100606

we played in the lonestar 7s. we finished 2-2. one decent team beat us close and then we played all inexperienced guys in the final game and lost. the arrow is pointing up and i got a lot of PT.

CC WOD 100604 -- snatch work, pull ups

Snatch work.

We ran through Buergener progession with PVC and the bar.

Triple extension, xfer upward force from knees to hips to shoulder.

Slight opening of the pelvis before a high hip and shoulder drive.

Bar travels upward along the body.

Drop straight down to catch.

We finished with 4 rounds of 10 pull ups on rings, 5 snatch balance 45 lbs.

This was very technical and not very taxing. I like to mix it up like this.

rugby 100603

good running tonight. humid but cool. numbers are down but everyone there really wanted to be there.

CC WOD 100603 -- DL, mobility, sandbag metcon

Another garage gym underground strength workout.

5 rounds of 3 dead lifts:

• 215, 235, 255, 275, 295

I didn't really challenge myself on this one.

Jermey pointed out:

• bring my feet closer together
  
• keep my knees out
• Straighten leg and torso at same time to transfer force efficiently
• Keep gaze straight ahead
• Use shoes with a firmer sole than vibrams or my trainers

Mobility:

• 3 15' hand walks along wall to plank
• 2 20 ft wheel barrows

Most of the class struggled with these but they were easy for me. We do plenty of this stuff in BJJ.

Partner Metcon: (8 minutes)

1. 100 box jumps
2. 3 rounds of 10 sand bag front squats (100 lbs) / 100m sand bag carry
3. 100 box jumps

We did not finish. We had 1 carry and 100 box jumps remaining. I wanted to finish it out.

Lifting the sand bag is totally different than lifting a barbell. It is awkward and brutal.

rugby 100602

I coached some handling and drawing fundamentals. It was nice to get these to work when they might have been standing around.

We did passing lines and walking pace, emphasizing technique. Many of these guys don't make targets or communicate. The also deliver the ball high, make high targets, and they are very active with the ball during a pass.

We worked set pieces and I felt that I really contributed during the scrums. We need to find a few hookers. A 7s hooker needs to be one of the fastest, best tackling, and best ball handling players on the pitch. I answered some questions about binding in the scrum.

On Thursday I'd like to reiterate passing and catching fundamentals. I also want to cover:

• base ball bat
  
• hand off
  
• falling on loose balls
• rhythm and pop passing
• non-verbal passing queues
• stripping the ball

I also want to warm up and get more of a run in myself. I need a little exercise on the pitch.

SFA WOD 100602 -- SP,

This morning was my first class at sicfit austin, a garage gym opened by the folks at crossfit central. Differences between this gym and CC include:

• 4 days/wk programming (vs 3)
• smaller class sizes
• longer classes
• more strength focus than cardio

These are all positive qualities in my book. Jeremy Thiel is teaching class for the 1st month, which I'm pretty psyched about. I haven't worked with JT yet but he seems to be the most knowledgeable and passionate person in the gym.

Today's workout:

• 5x3 shoulder press (135,135,155,155,165x2)
  
• 3 rounds of ring dips/ring push ups to failure (12/11,6/10,6/11)
  
• 3 rounds of 15 KB squeams (?), 5 burpees, and 100m KB walk (37 lbs)

The workout wasn't particularly brutal for a first day. we also have class Thr and Fri, which will make 4x this week.

100601 CC WOD -- SDLHP, KtE, squats

We worked on sumo high pulls during the strength section.

• 5 x 3 sumo high pulls at 135 lbs.

Then in 12 minutes, As Many Rounds As Possible (AMRAP) of:

• 6 SHP, 135 lbs
• 9 knees to elbows
• 15 squats

I did 7 rounds + 15 squats, 9 knees to elbows, and 5 SHPs.

If they had counted down instead of calling time I might have gotten that eighth round.

All in all, it was an easy day for a Tuesday and I'm looking forward to rugby tonight.

Rugby 100531 Gilfach Goch, Wales

On Memorial Day we played an Old Boys friendly against Gilfach Goch, a Welsh touring side. The weather was warm -- 90 degrees at kick off -- and sunny so the boys from Wales did not fare well. We jumped on them early, scoring 3 tries within about 10 minutes. I scored on a 50m try from the wing. In the second half a few of us played for Gilfach and that was fun as well. I flanked and missed a drop goal.

Overall, I did not play well, but I felt very fit and fast and I didn't get hurt. I selfishly pulled up for a drop goal when I could have run in for a try but oh well. There's another old boys match this Wednesday I'd love to play but I have the kids.

CC WOD 100528 -- GHD, DL, squat

This one wasn't too bad. An equipment bottleneck kept everyone at pretty much the same pace.

Happy to see solid hammy work.

AMRAP in 12 minutes of:

• 5 dead lifts (225)
• 10 GHD sit ups
• 15 squats

7 rounds as rxd.

Rugby 100528

Mostly coached, but ran 14 minutes of sprints with the team at the end.

Coaching is new and different for me. I had the seconds.

I felt like they didn't respond to me until I projected some intensity.

But I saw a big improvement in their intensity and concentration from where they started at the beginning of practice to where they finished at the end.

CC WOD 100526 PUs, run, DB jerk, box jump

We worked weighted pull ups today. I wore a 55 lbs vest.

5 rounds of:

• 3 weighted pull ups

I did a 6th round with 5 reps as well.

Then we had a short smoker. My legs were heavy from running last night.

In 15 minutes:

• 400m run
• 21 DB jerk, 2 x 55lb DBs
• 21 box jump, 26"
• 400m run
• 15 DB jerk, 2 x 55 lbs
• 15 box jumps
• 400m run
• 9 DB jerk, 2 x 55 lbs
• 9 box jumps

I finished in 13:09, which was the best time on the board at the Rxd weight.

Rugby 100525

Last night I went out to the Huns 7s practice. We played touch and drilled for about 2 hours and finished with loads of 22m, 50,m, and 110m sprints. My dogs are barking, but my wind felt good.

I'm going to help out coaching this summer. The Huns have a bunch of young men from UT and Texas State out running around. These are the guys I want to work with, not old know-it-alls like myself. Plus, I will learn heaps from Ty and Dallen.

CC WOD 100524

21-18-15-12-9-6-3 reps of:

• thrusters (95 lbs)
• straight leg dead lift (95 lbs)

I finished 1st in my class at 12:35.

I did a few close grip pull ups and chins after class.

track work 100522

• boyle linear and lateral speed progressions
• 10 x 100m strides
• 10 x 20 yd shuttle runs

CC WOD 100521 -- DUs, squats, KB snatch

We worked on double unders. Big Mike gave me some spot on advice. Switching to a longer rope increased my PR unbroken DU total from 6 to 18. We also did some mobility work during warm ups. I was able to walk on my hands for about 20 feet.

In 15 minutes, 5 rounds of:

• 30 squats
• 20 KB snatch (55 lbs)
  
• 30 double unders

I finished 3 rounds + 30 DUs and 5 squats. This was a smoker.

After class I played around on the pull up bar like a monkey.

track work 100520

Last night at 9PM I got in some extra track work.

M. Boyle linear speed warm up,
M. Boyle lateral speed warm up,
10 100 yard strides
10 20 yd shuttles

JJ 100520 -- attacks from guard

we reviewed the arm across attack series from guard:

• arm across pendulum sweep
• arm across kimura
• arm across omoplata
• arm across kimura to trianle

My favorite is the arm across arm bar.

The most difficult part of this sequence is getting the arm across. It involves hard hip bridging, grip strength in the grip hand, and a quick crunching motion to trap the shoulder.

I skipped rolling to let my hammy rest. I did get a good stretch in, though.

CC WOD 100519 -- press & med ball smoker

5 rounds of 3 standing shoulder press:

• 135, 155, 155, 155, 155

10-9-8-7-6-5-4-3-2-1 reps of:

• med ball clean to 10' wall ball throw, 20 lbs
• burpee to pull up

In the 13 minute time cutoff, I finished 8 rounds.

So I had 6 of 110 reps left when the bell rang.

JJ 100518 -- finish from knee on belly

transition from side control to knee on belly
4 finishes from knee on belly:

• cross collar choke (baseball grip, transition to north south)
• pummel to straight arm lock
• transition from straight arm lock to kimura
• transition from kimura to seated arm bar

during randori i rolled with a feeling of lightness and smoothness, no tension. it felt good. i transitioned well and hit a few interesting sweeps/reversals i might have telegraphed if i was more tense.

CC 100517 -- sprint/row, box jumps, push ups

I stretched my hammys on saturday and sunday to prepare for rugby 7s. So far they've held up pretty well.

Today's WOD included 100m sprints. It tested my hammys and all went well.

AMRAP in 20 minutes of:

• 100m sprint / 100m row (alternate every round)
• 10 24" box jumps
• 15 push ups

I finished 10 rounds in 20 minutes. Slow transitions hurt me. I hoped to hit 12 rounds but oh well. I'm glad the WOD included some short distance running.

I didn't do any extra work today but my eating and rest have been dialed in.

WOD 100515 shuttle runs

another day of warming up (Boyle linear and lateral speed) then 10 20 yard shuttle runs and 30 wall ball throws with 10 lbs med ball. my left hammy still feels tight.

track work

its summer which means rugby 7s season is upon us. i did Mike Boyle's lateral and straight-line speed warm ups, did 10 100 yd strides, and then 30 rotational medicine ball throws with a 10 lbs ball.

my left hammy has been tight for a few weeks. I need to work out the kinks before I head to practice. maybe the airrosti folks can help me out. either way, the hammy felt good today on the track after about 40 minutes of warming up.

CC WOD 100514 -- SDLHP/GHD/VSR

We practiced back extensions, hip extensions, and glute-ham developer sit ups on the GHD station. Taking time to work on form really benefits me. We did about 30 reps of each. This is an area I an definitely strengthen.

5 rounds of:

• 7 Sumo Dead lift high pull, 135 lbs
• 10 GHD sit ups
• 20 V sit rotations, 45 lbs

10:14. I finished first in my class with Rx'd weight. I could have shaved off about 1 minute of transition time by using a GHD closed to by weights. We were on opposite ends of the gym. Also, I learned that I move faster when I drop the weight between reps of SDLHP.

I finished with 3 rounds of:

• 5 pull ups
• 10 burpees
  

In a 55 lbs weight vest. This was pretty brutal so no ju jitsu for me today.

JJ 100513 -- back finishes

Travis showed us a few back finishes and escapes.

• Bow and arrow choke
• Bow and arrow choke to arm bar
• Bow and arrow choke to triangle
• Escape from back by scooting hips, kicking free from hook and trapping it under leg, turning to face, grabbing pant leg to prevent mount
• Escape from hooks in break down, straighten arm and raise knee on that side, get to side mount bottom
• Escape from bow and arrow choke by popping choking arm over head and turning toward opponent while they back their hips out

I also rolled about 10 minutes with Travis. We were pretty even on our feet but he took me out pretty easily when he got mount position. I escaped back mount once but never really threatened him.

CC WOD 100512 -- squat + PU & HSPU

We had a heavy day. I need to be careful on heavy days. We rarely perform these lifts. I fall into the trap of trying to lift 75% of my max for multiple reps even when I haven't done the movement in over a month.

5 rounds of:

• 3 back squats

My results:

• 225, 275, 275, 275, 245

The weight didn't feel heavy but my back pinched on the last rep of the 4th set. I felt like the wind was knocked out of me, so I finished with a light set.

3 rounds of:

• 10 pull ups, 45 lbs
• 10 pull ups
• 10 hand stand push ups

I finished all the reps except the last set of weighted pull ups. I should have went lighter. Holding the DB between my thighs was difficult. Kipping wasn't an option because the weight kept slipping. I put chalk between my thighs but that didn't help either.

Wes and I finished with some tire flips.

JJ 100511 -- guard sweeps

We reviewed the arm across pendulum sweep series from guard which includes the pendulum sweep, arm bar, taking the back, and high arm lock. we also discussed breaking turtle with a knee drive or pulling both ankles.

During randori I worked out a nice setup for the mata leao choke from side mount. You basically lock int he arm with your leg when they hide the arm during a kimura then apply rear naked choke.

We have a good crew of big (200 lbs +) guys in the morning class right now. I didn't roll with anyone within 30 lbs of me!

CC WOD 100510 -- run, ring dips, DL

Running returned to Crossfit Central today. I can't say I was happy to see it. Hopefully we won't see it more than .5/wk. I am really enjoying the recent strength emphasis.

3 rounds of:

• 400m run
• 21 ring dips
• 12 DL 185lbs

My time: 13:15

I finished 1st in my class but many people in the earlier classes finished faster.

I wonder how I would have done with stiffer competition?

CC WOD 100507 -- Ranger row & DB snatch

This was the best workout I've had in a long time. It had the right mix of weight, volume, and intensity.

3 rounds for time:

• 10 ranger rows (1 push up, 1 DB row right hand, 1 push up, 1 DB row left hand) 45 lbs
• 20 DB snatches 45 lbs

I finished first in my class (14:08) at Rxd weight, which was the best time I saw posted for any class.

After class I did 3 rounds:

• 5 dead hang pull ups
• 10 tire flips with jumps between flips

What a nice way to hit the weekend!

JJ 100506 -- side control escapes

What a great jujitsu class! We reviewed Relson's 7 side control escape series. They vary principally in the hip movements dictated by the top guy's hand position. Most involve:

• framing with the outside arm across the top guy's neck
• hip bumping and connecting bottom need to elbow
• needling through the bottom leg

We also brainstormed north south escapes.

• Pulling top forward and bringing knees under his arms and either recovering guard or sweeping
• Rocking hips to create space on bottom
• Keeping elbows in
  

Travis also showed me an interesting mount escape where you upa the top guy forward then roll out the back door.

Afterward we got in some good mat time. I rolled with Travis, Moss, and Kirk. I felt pretty good today. The room was humid and 45 minutes of rolling turned into a pretty grueling workout.

CC WOD 100505 DL & AMRAP

Today's workout combined strength focus with a short metcon. I really like this kind of programming.

5 rounds of:

• 5 deadlifts

AMRAP in 12 minutes of:

• 7 burpees
• 9 med ball cleans (20 lbs)
• 11 pull ups

My results:

• 225, 245, 275, 295, 315
• 6 rounds + 11 pull ups ( I stared with pull ups not burpees)
  

CC WOD 100503 FGB

We did 2 rounds of FGB. I hit 201, which isn't bad. There was a huge drop from the first to second round.

For those keeping score at home, Fight Gone Bad is 3 rounds of 5 exercises, 1 minute per exercise:

• 20 lbs 10 ft wall ball
• 75 lbs Sumo Dead Lift High Pull
• 20" box jump
• 75 lbs push press
• row
• rest 1 minute

You sum total reps in all exercises plus calories rowed.

JJ 100502 mount attacks

we worked cross collar choke, key lock, and arm bar from mount. then we rolled. i got worked over yet again. I thought i had a nice knee bar on a purple belt, but he didnt tap, and i wasnt going to crank it. then i did a little KB work with the 75 lbs KB and i climbed a 10 foot rope 3-4 times with a 20 lbs weight vest.

you can always control your actions

You can't control your feelings, thoughts, or emotions but you can always control your actions.

Many small actions over time lead to large accomplishments.

Fully commit to your goal and then move your ass toward it.

Thinking about doing something and doing something yield entirely different results.

JJ 100430 open mat

i went to open mat and rolled for about 1 hour. there were a bunch of people i don't see very often. i basically got worked over by two of them no gi. i need to keep going to open mat even though its very humbling. i also need to get in more no gi work.

JJ 100429 -- HG sweeps

Travis showed us a few nice sweeps from half guard bottom.

After rolling I did a short workout:

• 5 rounds of 3-5 chin ups with 20 lbs weight vest
• 3 rounds of 10 burpees with 20 lbs weight vest
  

When HG top tries the Relson pass:

• underhook far arm and grab pant leg with near arm
• push them down your body so weight is off your chest
• hook in floater then kick sweep them over
• if they post with far leg, hook inside leg and take their back
  

When HG tries to transition from facing HG top to Relson pass:

• grab far arm across
• As they sit to their hip, pull arm across their chest
• Underhook leg and roll through

When HG top smashes down with shoulder to get advantage:

• Grab far gi shoulder
• bridge hips
• Pop head inside
• work to establish underhooks or get elbow in
  

JJ 100428

Since Crossfit Central is closed this week, I attended the Wednesday AM BJJ class at Relson Gracie Austin. It was a small group, only 4-5 guys. I got in 5 5 minute rounds. I am still a bit under the weather but held my own.

After rolling we did 10 minutes of fitness:

• 1 min LH KB snatch (55 lbs)
  
• 1 min RH KB snatch (55 lbs)
• 1 min horse stance
• 1 min LH KB bench (55 lbs)
• 1 min RH KB bench (55 lbs)
• 1 min plank
• 1 min KB swings (55 lbs)
• 1 min LH KB cleans (55 lbs)
• 1 min RH KB cleans (55 lbs)
• 1 min sit ups
  

I ended with a few chin ups and KB clean and press. I felt very weak through the whole workout.

I really need to get in some good mat time. I'm going to try to make at least 1 open mat per week, even at the expense of a class. Also, my fitness work needs more of a strength focus. I will have to get it in on my own time once the semester ends.

JJ 100427 -- side control

We worked finishes from side control. Then we rolled starting in side control. I felt pretty run down but I'm glad I went.

A few finer points:

• When a person tries arm under guard pass, scoot your hips away from the leg they're raising, get in their collar, and pull them down.
• From side control, roll person to their side and put back foot on ground with shin against their back to keep them from recovering.
• If they scoot their hips away and flatten back to their back, take mount.
• Otherwise, attack the collar with hand near head.
• If they bring inside arm to pull your hand off their collar, lock armbar.
• When you have them armbar, if they cross sleeve grip to resist, pull their far elbow toward your hands before sitting away at a 45 degree angle toward their head.
  

JJ 100423 -- open mat

I felt like a loser for missing the entire week so I went to open mat after work. It sure beats sitting in traffic. I may do this every friday when i miss a class during the week.

i warmed up, did some KBs, then rolled with a blue and a purple I had never seen before. The bblue kept sticking me in inverted guard so I stacked him. It was humid and a great workout.

CC WOD 100423 -- cindy + clean & jerk

In 20 minutes:

• 5 pull ups, 10 push ups, 15 squats
• 1 clean and jerk 155 lbs
• ...
• 5 pull ups, 10 push ups, 15 squats
• 10 clean and jerk 155 lbs

I made it through cindy round 8 and C&J round 7.

Thats 40 pull ups, 80 push ups, 120 squats, and 28 clean and jerk for those keeping score at home.

I stayed after class and flipped a 300 lbs tire about 40 times.

CC 100421 - KB swings, snatch, thrusters, snatch, row

This was really a nice workout. I've missed a few days because my schedule has bee hectic with family in town. This was a nice workout to ease back into it.

In 15 minutes:

• 10 thrusters, 115 lbs
• 30 KB snatch, 55 lbs
• row 1000m
• 30 KB swings, 55 lbs
• 10 snatch, 115 lbs

I started on the row because of equipment shortages. I think I would have cruised through the lifts if I wasn't so tired from the row.

My row has improved a lot. Instead of rowing at a 500m/2:20 pace, I was able to keep my pace under 1:45 until the very end. This is really a strength endurance movement. Pull hard.

The thrusters and swings were easy. The KB snatch was easy too now that I know to bend my arm and punch through the bell at the top. The snatches -- which i did last -- were hard. I power snatched the last 9 reps.

Anyway, I finished in 13:59 rxd, second in my class.

CC WOD 100416 DUs, DB cleans, row

We've had a steady diet of rowing lately, probably in place of running. I like rowing and its an area I'd like to improve. My stroke is pretty inefficient.

In 17 minutes:

• 100 double unders
• 30 squat cleans, 55 lbs DBs
• row 1000m

I finished right when he called time, but he didn't hear me, so I put 17:01 as my time.

The DUs took me almost 10 minutes by themselves. I was jumping in groups of 2-5 and smacking myself in the head. Next time I will try a longer rope.

JJ 100415 -- half guard passes

we really repped out 4 half guard passes today.

• under hook, cradle far leg, to kick leg free, needle through
  
• under hook, head post, tripod, shake leg free
• under hook, reverse head position, to hip, needle through
• relson pass, drop to arms around hips, low pass, straight leg free

then we rolled a bit. i felt rusty.

CC WOD 100414 box jump burpees, wall ball, dead lift

I was happy to have another heavy day even though it was a bit humbling.

In 12 minutes:

• dead lift 1-1-1-1-1

In 12 minutes:

• 1 20lb wall ball, 15 burpee box jumps, 24" box
• 3 20lb wall ball, 13 burpee box jumps, 24" box
• 5 20lb wall ball, 11 burpee box jumps, 24" box
• 7 20lb wall ball, 9 burpee box jumps, 24" box
• 9 20lb wall ball, 7 burpee box jumps, 24" box
• 11 20lb wall ball, 5 burpee box jumps, 24" box
• 13 20lb wall ball, 3 burpee box jumps, 24" box
• 15 20lb wall ball, 1 burpee box jumps, 24" box

My results:

• 315 x 1, 315 x 1, 335 x 1, 355 x 1, 315 x 1
• DNF, 15 wall balls and 1 BBJ to go.

I have mixed feelings about this workout. 12 minutes for DL barely allowed time to change weights. Plus, 355 felt HEAVY, which was sad, because I was lifting 395 pretty easily a few weeks ago.

The good news is that I did much more work than I would've on my own. Plus, I'm happy whenever we do strength training at CC. Hopefully my next heavy DL won't be sucha shock to the system.

CC WOD 100412 front squat, push ups, row

3 rounds of:

• 15 front squats 155 lbs
• 50 push ups
• row 500m

My time, 19:53. I was the only person who went as Rxd and the only one who finished in my class.

CC WOD 100409 squats and clean & jerk

In 12 minutes:

• 50 squats, 2 clean and jerk
• 40 squats, 4 clean and jerk
• 30 squats, 6 clean and jerk
• 20 squats, 8 clean and jerk
• 10 squats, 10 clean and jerk

155 lbs.

I did not finish. I had 3 clean and jerks to go at time.

This workout did not wind me, but my legs were shaking when I got the cleans. They were absolutely fried.

JJ 100408 attacking turtle

we covered the proper way to turtle defensively and a few turtle attacks. the main point was to control the arms, keep your weight on them, and drive the inside knee under before taking back. better if you can catch the arm. i wish i could remember the wicked gi and no gi clock chokes phil showed a few weeks ago to attack turtle.

i rolled pretty well today. i felt loose, flowed, didn't strain, and got many submissions and passes.

CC WOD 100407 box jumps, ring dips, burpees, press

In 20 minutes:

• 75 box jumps
• 45 ring dips
• 25 burpees
• 45 DB press (45 lbs)
• 75 box jumps

I reached 52 box jumps at time with Rxd weight.

Last time I worked out at CC I lost limit strength so I will use Rxd weights even if I don't finish.

JJ 100406 half guard sweeps

Richard showed us a few new sweeps from half guard. One sweep with a floater from double under hooks, one sweep with a floater from double under hooks where you kick a posted knee with the bottom foot, and one sweep from half guard with over hook. This one was pretty slick. You crowd the under hooked elbow down to your side, cover the trapped leg with your outside leg, raise then inside knee, and then basically twist.

Today I rolled with a white belt and a large blue belt. I did well and felt good. I was really rolling with technique and I didn't exert a lot of energy.

100405 CC WOD -- press, squat, KB swings

I took off Friday, Saturday, and Sunday to rest my arms. They were completely fried after last week and I could barely straighten them all weekend. On my first day back, I subbed KB swings for pull ups so I wouldn't fall back to square one.

Today's WOD:

• 3 x 3 press

5 rounds of:

• 30 seconds squats 185 lbs
• 60 seconds pull ups
• 90 seconds rest

My results:

• press 3 x 135, 3 x155, 3 x 155, 3 x 155, 3 x 135
• squats (12,10,10,7,5)
• swings (55 lbs) 25,20,20,15,10

All in all, I'm happy with the workout and glad I didn't hurt myself.

JJ 100401 standing guard passes

we worked some standing guard passes. the key point is to bump the heel off your hip and block it with your elbow. then shuck the other leg past and knee drive through. theres a nice finish from S mount if they stay square. if they roll to their side, you can finish with an ezekiel choke.

we rolled and i stayed pretty loose. it flowed pretty well.

CC WOD 100331 -- partner wall ball, dead lift, row

For time:

• 100 wall ball throws , 10', 20 lbs
• 50 dead lifts, 225 lbs
  
• row 1 K

One partner does wall balls while the other rows, and vice versa, so both partners do wall balls and 1 K row. Partners split dead lifts. You don't move between rounds or finish until both partners have completed all reps.

Our time 14:30.

I had a good partner. We finished the dead lifts in straight sets of 5 and finished within 1 minute of each other on the row/throws. I only saw 1 score better than ours.

JJ 100330 -- finish from knee on belly

We finished with straight arm bar and kimura from knee on belly. richard showed a nice transition from kimura to keylock when the elbow gets sucked in. We also drilled a nice transition from straight armbar to kimura from knee on belly.

i tried to flow a little more in my rolling and it went pretty well.

The combination of crossfit and ju jitsu is breaking me down. I hope we lay off the met con workouts tomorrow.

Crossfit versus P90X versus yoga

This is pretty interesting. According to Google Trends, the search term P90X is 100% more popular than crossfit.



Right around January, P90X searches more than doubled, widening the gap. Crossfit searches have remained at a steady upward trend for about 5 years. Although crossfit has been around since 2002, it did not register as a search term until late 2005.

The bottom graph shows the relative news postings related to the two search terms. Crossfit is written about more frequently and more consistently than P90X.

I think these trends are pretty interesting. Both systems move away from the globo-gym fitness approach.

P90X markets aggressively over television, radio, through the internet, and via local reps through street reps. Crossfit employs a word-of-mouth, viral approach.

Both have grown, but P90X leaps enormously every January, which probably coincides with an intensified marketing push.

It will be interesting to see which whether one or the other fizzles out as a trend.

Look what happens when you add yoga to the mix:

CC 100329 angie

ugh now I remember why I stopped going to CC. 8)

"Angie"

For time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

This is a chipper, so the exercises must be done in order, all reps, before moving on to the next exercise.

My results: 21:02 as rxd. Looking back, this is my PR, so I should be happy, but I thought I would crack 20 minutes now that my weight is down.

I was a little disappointed because the cutoff time is 21 minutes and they literally called time on my 2nd to last rep. I still finished 2nd in my class for the non-scaled workout, though.

JJ 100327 -- standing guard pass

We worked standing guard passes and then rolled. I got worked over pretty well yet again. I need to start showing up on time and really concentrate during the technique portion. I've been coasting again. The guys that worked me over were both bigger and higher belts than me, but I feel like I should be able to hang with them.

CC WOD 100326 -- power clean, front squat, dead lift

7 rounds of:

• 3 power cleans
• 5 front squats
• 7 dead lifts

Rx'd: 165 lbs

I went with 155 lbs and finished 1st in my class at 10:44. Everyone else went lighter except one guy who went with 155 and DNF.

JJ 100325 -- guard pass

We worked on a standing guard pass with step over, a standing dump pass from scissors sweep, and a back out pass with a knee through. then we rolled. i felt pretty active even though im sore and not getting much sleep.

CC WOD 100324 -- partner medley

in 20 minutes:

• 150 KB swings (55 lbs)
• 150 sumo dead lift high pull (55 lbs)
• 150 sprawls
• 150 squats
• 150 push press (2 x 40 lbs DBs)

My partner was one of the trainer's dads. He was probably between 55 and 60 years olf, but he worked hard. He scaled to 30 lbs for the DB push press.

Our results:

• 150
• 125
• 150
• 94
• 103

622, but I think I wrote 610 on the board. Oh well.

JJ 100323 -- half guard sweeps

we worked 3 half guard sweeps from relson pass series. then we rolled a bit. i felt pretty good and rolled with higher belts.

CC WOD 100322 -- Sit ups, dead lift, farmer walk

Yesterday I weighed myself at JJ: 177 lbs with no shoes. This morning I weighed myself at CC on a different scale for cross validation and I was 179 lbs with shoes. So I guess its official, I am under 180 lbs. I have mixed feelings about being this weight but I am definitely stronger and more fit than I have been in probably a decade. I'm really gonna keep hammering on the strength building lifts. Soon I'll be able to squat 2x my body weight.

Today's workout:

3 rounds of:

• 50 sit ups
• 25 dead lifts 135 lbs
• 200m farmer walk, 55 lbs kettle bells in each hand

As rx'd, 19:36. I used 72 lbs KBs on the first walk and it fried my grip for the remainder of the workout. The DLs felt light, I banged out the first 25 in a straight set.

JJ 100321

i brought eli to ju jitsu today. it was really great. he wore my old size 0 judo gi from 1980 or whenever. we warmed up and then rolled a bit. then i rolled with one of the guys so eli could watch. he got a kick out of hitting the punching bags. the little tip of putting my knee up in open guard has really helped me smash through some guards.

CC WOD 100319 -- keep trucking little joe

this workout was a show of support for a Xfit member whose son was badly burned.

3 rounds of:

• 200m run
• 35 thrusters w/10 lbs DBs
• 10 burpess pull ups

My time: 11:16

JJ 100318 -- kimura, bump sweep, guillotine from guard

we worked the second guard series starting with hand on ground instead of hand across. then we rolled. i felt pretty good and methodical, keeping good position. one guy i rolled with weighed 290 lbs. it was like wrestling a bear, but i held my own.

CF WOD 100317 -- Push ups, box jumps, and DB squat cleans to thrusters

This one blasted me. I'm still very sore in the forearms from kipping on Monday.

5 rounds of:

• 21 push ups
• 15 24" box jumps
• 9 35 lbs DB squat cleans to thrusters

On the DB squat cleans to thrusters, you start in a snatch pull position with 2 DBs. You clean the weight to standing then drop into a deep squat in one motion. Then you squat the weight up with DBs at shoulder height and press them out.

My results:

• 18:35, 26" box, 40 lbs DBs

The other guys in the class snaked the 35 lbs DBs. Oh well. So I did about 10% more work.

JJ 100316 passing elevator sweep, butterfly guard

Class was small on account of the weather. We talked about butterfly guard passes and elevator sweep guard passes. There was one nice BFG pass where you trap one of their feet and pass outside keeping your hips low. Another good BF pass was reaching into their collar than grabbing their opposite ankle, standing and twisting to side control. FInally, we saw a knee inside sweep with collar control from elevator sweep position. Important points from this class were knee comes up when guard opens and underhook opposite side your passing.

On a side note, my forearms are crazy sore from CF. I haven't kipped in awhile.

CC WOD 100315 -- SDLHP, Burpees, pull ups

Well I'm officially back at CC. It was a good workout. I did exactly what I told myself not to do, which was over do it on my first day back.

The workout:

3-12-21-12-3 reps of:

• Sumo Dead Lift High Pull
• Burpees
• Pull Ups

I finished in 16:21 as Rxd. I was the only person in my class who used the Rxd weight.

I tweaked my left shoulder on the 21 rounds of SDLHP. That was probably too heacy for my first workout back. But I was pleased that I still new how to kip and the burpees felt much better than they did last time I worked out there. But waking up at 4:30 AM to change batteries in the fire alarm in my kids room didn't help either.

JJ 100314

I showed up 1 hour late on account of daylight savings. Then I rolled with William and Tommy. Then Jason and I worked takedowns for a few minutes. I also rolled with someone else. Tommy tapped me about 25 times in about 30 minutes. It was a good character builder. I can't show up late, miss warm ups, miss technique, and expect to do well during rolling.

Tikkun Olam

This is just a post to update the charitable work our family doing:

• Tracy did a fundraiser for Haiti disaster relief at Sacred Streams.
• Tracy and I did a fundraiser for Haiti disaster relief at Kula Yoga. We raised about $300 and donated through AMD's charitable giving program which matches at 50%.
• I gave blood a few weeks ago. I was nervous. It took about 3 minutes and I almost passed out because it came out so quickly.
• For the kids birthday, we took donations to the SPCA instead of gifts. We donated about $300 in cash and supplies to the North Austin SPCA. The kids enjoyed dropping everything off.
• This week I am a volunteer judge for an Austin American Statesman high school writing contest. The winners get college scholarships.

I hope we can keep it up. I'd like to do some charitable work at least once/month for the whole year.

JJ 100311

We warmed up with light rolling, moved into some sequence rolling, reviewed triangle finishes and escapes, and finished with some rolling. It was a nice, relaxed class and a good low-impact workout.

WOD 100310 DL

Run 1 mile:

• 7:34

5 rounds of DL:

• 5 x 5 275

I went light today. I'm feeling it from JJ yesterday.

JJ - competition class

I slept through ju jitsu this morning so I could make Tracy migas and take Eli to school. After work I went to the evening ju jitsu class. we worked no gi clock choke, gi clock choke, and taking the back from opponents turtle. then we drilled one hand and no hand guard passes. what a great drill! i need to go one or no hand guard when i roll in the beginner class. the competition class with donald park started at 7pm. i stayed for about 35 minutes. an thats a good class. we drilled takedowns really hard and the moved to transitions from side control to the other side. i wish i could have stayed for the whole class but i had to make it home for Lost. once class is out i want to make that class at least 1x per month.

WOD 100308 BP & BS

Worked out in the backyard after a depressing trip to the dentist. It turns out one of the bones next to my tooth that was punched out is dissolving and I will need pretty major surgery to save the teeth around it. It will be expensive and I won't be able to do anything (rugby, ju jitsu) for at least 3 months following the surgery. Sounds like a good time to pick up crossfit again.

5 rounds of:

• back squat
• KB swings
• bench press

Results:

• 10 x 135, 5 x 205, 5 x 225, 5 x 225, 5 x 225, 5 x 225, 5 x 225
• 20 x 35, 20 x 35, 20 x 35, 20 x 35, 20 x 35
• 10 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 185, 5 x 185

The ground is even in my backyard so I went with lighter weights and really controlled, deep form. Everything felt pretty good and settled me down after the trip to the dentist.

JJ 100307

we worked on takedowns. then we rolled. i felt pretty good until i rolled with kirk. 8)

WOD 100305 BS & BP

Run 1 mile:

• 8:02

5 rounds of back squat and bench press:

• BS: 135 x 10, 225 x 5, 315 x 2, 335 x 1, 335 x 1, 335 x 1, 335 x 1
• BP: 135 x 10, 185 x 5, 225 x 1, 225 x 2, 225 x 2, 225 x 2

3 rounds of pistols (right leg, left leg) and close grip bench:

• 5/5, 5/5, 5/5
• 135 x 10, 135 x 10, 135 x 8

I got a weird cramp in my back during this one.

jujitsu 100304

We worked escapes from side scarf hold (kesa gatame) and a few submissions from kesa gatame. then we rolled. it was a good day for me. there were a few guys my weight and experience and I did fairly well with them, getting a few taps and tapping a few times. I got some good work in today.

WOD 100303: SP & PU

run:

• 1 mile, 8:12

6 rounds of:

• shoulder press
• strict pull ups

My results:

• 135 x 5, 155 x 3, 155 x 2, 165 x 1, 165 x 1, 165 x 1
• 10, 10, 6, 7, 5, 5
  

WOD 100302 DL

I dead lifted heavy today and the weights felt heavy. I was hoping for a better showing, but this is my second workout today on no lunch and little sleep. Maybe next time will be better.

Run

• 1 mile, 8 minutes
  

Dead lift:

• 10 x 135
• 5 x 225
• 3 x 315
• 1 x 335
• 1 x 335
• 1 x 365
• 1 x 365
• 2 x 315

Farmer walk:

• 2 x 75 lbs DBs, 3 rounds of 15 yards
  

JJ 100302

we worked on a few finishes from side control. Head on arm to keylock, arm under collar to choke with far leg, then arm under collar to choke with far leg to straight armlock.

we rolled. it went okay. i need to hit the mats more often if I want to keep improving. Also, my fitness isnt where it should be.