Wed and Thurs

Wed was a rest day... but thursday made up for it, it was hot as hell and I was in it all day long!

Trying to get us use to our bunker gear and SCBA, we had to play basketball until we sucked out bottle dry. It took about 20 mins to breath up all the air. I was over it after 10 mins. just the heat alone was exhausting.

By the end of the day I was beat. I knew if I didnt go straight to the box, I wouldnt make it at all.

Strength:

Back Squat

8-5-5-5-5-5

135-165-185-195-205-205

Met-Con

5x1000m Row with 1:30 rest between efforts

3:54, 3:55, 4:02, 4:07, 4:07

I was super pleased with this effort. My goal was to finish all 5 within 10 seconds of my first row. Each 1000m seemed SO much harder than the last, but I kept the times very consistent and pushed it to the limit on each one. It was reallllly hard to strap back in to the C2 after only 1:30 rest, I have never rowed 5000m before....felt pretty good.

Monday & Tuesday

Coach Jerry is doing some awesome programing... this week has been a tough one! Come check it out and see what all the fun is about at County Line CrossFit

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Monday
WOD:


3 rounds for time
15 Hang Power Cleans 135#
15 Burpees
Cutoff time 7 minutes

Time - 6:06
Tough workout, the power cleans were unbroken the 1st round. 2 sets the 2nd Round, but the third was hard! I did 7, so I only had 8 to go, I waned to do sets of 4 but it was only 2 at a time for the last 8. Forearms were on fire.
 
Clean food - dont remember exactly, but the diet has been going well.
 
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Tuesday:
WOD
 

“Paul”

5 rounds for time
50 Double unders
35 Knees to Elbows
185# Overhead Walk, 20 yards
20 minute cutoff

I Scaled to 155 for the 1st round, and 135 for the rest.
ROUNDS - 3 & 2/3rd rounds - just needed the 20 yd walk to complete the 4th round.
 
OK, 35 Knees to elbows were sick! They were by far the hardest part of the WOD. My stomach is aching today. Not only where they killer on the abs, but on the hands too. I had about 10 to go on my 4th round when I looked at my hand. I had 2 new rips to add to my one from last friday!
 

 
Needless to say, I was beat... the heat doesnt help! I think I definitely starting to feel better about the heat, but its still pretty bad... and its only getting hotter. ugh!

Thursday & Friday

(my first rip, 150 KB swings will do that to ya!)

Deadlifts
10,10,10,10,10

225, 245, 265, 275, 275

I feel like 10 reps at 275 is pretty good... I was totally light headed after words

WOD:

5 rounds
8 Front Squats #135
30 KB Swings 1.5 pood

This WOD was devastating. Not sure what happened, I think it was the high reps on the KB swings, but I seriously wanted to pass out so that I could stop the workout ( b/c stopping on my own was not really an option).

Time 15:29

 

 

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Friday

 

Shoulder Press

5-5-5-5

95,115,135 (4),125

 

WOD

 

5x

3 Back squats #185

20 ring dips

 

I eventually had to scale, I couldnt get more that 1 or 2 dips in a row after about 50 of them, so I use a box to put my feet on. Its been a long time since I scaled down workout... 

 

Time - 7:39

Monday & Tuesday

Monday I was at the Doc office after work and didnt make it into the box. I have an upper resp. infection and I think its why I cant really breath while I doing the WOD's.... That plus the 90 degree heat!
Can't wait to see how I start feeling once the meds kick in.

WOD:
Strength - OHS
3-2-1-1-2-3
warm up 45/95
115/135/145pr/155PR/145pr/135 - Felt great, Think I could have gone heavier, but getting BW was awesome!

Met-Con:

300 Double Unders (10 min cut off)

1600m run

Time - 17:17 - I got my first 100 DU in 2 mins. But it took me the last 8 to get the last 200. I just couldnt preform like I felt like I should be able to.

The run was ok, but also felt slow.

FOOD:

Same as alwasy still eating clean

Sunday and Sickness

Last week at the Fire Dept they ran out of regular work for us to do before they sent us to Fire Academy... so they found some work, this picture pretty much sums it up.

(this picture cracks me up, so many things look wrong here!)

Before we got to mow all day we got to shovel rock around the "pit", its a huge pit with a moc plane they use for training where they have live burns.

Sunday I did 5x3 of Clean & Jerks.

Burgner warm up, then 1 set at 135, then 5 sets at 155, 1 set at 165.

My new 3RM is 165. Ill find out my 1 RM soon. My goal is is to break the #200 mark... soon!

Also, I have been working out with an upper respiratory infection!!! SO, I feel like my times are going to start improving a lot now that im on medication. Wooo Hooo.

Friday 5/14

WOD at CountyLine CrossFit

Strength - Snatch Balance

Met Con - 3 rounds

5 snatches #65

10 box jumps 24''

15 ring pushups

20 mountain climbers

I got to coach 2 girls at the 4pm class today, it was great being back infront of the class! After coaching them through the Snatch balance and the WOD I got to do it all again for myself.

S.B.
#70, #95, #115, #125,
5, 5, 5, 2,

WOD - 6:28


Coach Jerry showed helped my roll out my back, below my shoulder blades after he saw me having trouble balancing the bar overhead. It was the most painful thing I have ever done, but the next rep flew up! Not heavy, no issues with balance. It was amazing. More proof rolling out and self-myofascial release works.


FOOD:
Latte
B - pro shake
L - large salad, chicken, cheese, almonds, cranberries, ranch
d - leftover salmon, cauliflower, apple, almond butter

Thursday 5/13

I have gotten lots of love from all the peeps at StoneWay for Scotts B-day WOD, aka "Dirty Rodriguez"... Im glad to hear everyone took on the challenge and lived to tell about it!

I can confidently say I will NOT be doing 30 rounds of 30 Thrusters on my next birthday, despite popular request!

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Today was a great WOD at CL and one at which I was severly deficient. StoneWay doesn't have a GHD/Back extension machine or any ab mats... at least not yet,  and today the WOD at CL had both of those.

Strength - Box squats with green bands - Green bands plus #45/65/85/105/125 - 6/6/5/5/5

This is what Scott and I learned with Jesse up at CrossFit Lynnwood, the bands force you to engage the core and drive with the shoulders. At the bottom of the squat they dont have as much tension, but as you stand up they really add a lot of weight to the bar.

According to Louie Simmons (one of the strongest men alive with a #840 squat) box squats will build strenght that is second to none and can not be matched by any other movement. Extreme core strength, good posture and lots of glutes and hamies.

WOD:

"Michael"

3 rounds

800m Run

50 back extensions

50 sit ups

Time - 16:10

My low back and hamstrings were screaming! I couldn't believe how bad even the very first round of 50 back ext. hurt.The Ab mat situps were great, the ab mats are awesome. I was glad to get some back extensions into a WOD now that Im at a box that has a GHD/Back ext machine. I think this will go a long way in strengthening my core and increasing my DL.

"Im gonna go eat a cheat meal now"

FOOD:

B - Pro shake

americano

L - lunch meat, apple, orange, cheese slices - gouda or something like that

D - cheat meal - enchiladas, chips, and carrot cake for dessert

Wednesday

This is perfect...

"If you are not going to give it all you got, dont waste your time or ours"

can you imagine what would happen if this was at the door of a Globo gym?!? HA ha!

WOD
Rest day

FOOD:

Americano
B - Pro Shake & almonds
L - pork chop, orange, apple, almond butter
Snack - chips and guac (cheat snack)
D - almond crusted salmon, cauliflower "mashed potatoes", large salad
Dessert - paleo magic cooke bar

Tuesday 5/11

"Dirty Rodriguez" -

In honor of Scotts birthday I got to program the WOD for StoneWay CrossFit, but I don't dish it out if I can't take it!
So, after raking rock and doing a bunch of grunt work at the airport, (they are putting us to good use before we go to Academy) I went over to County Line and took on "Dirty Rodriguez"... and it lived up to its name,

For starters it was 91 today and really humid, so that sucked. I knocked out the muscle ups and burpees ok, the D.U. were slowing me down but I got through them. For some reason my shoulders were dead on the presses/jerks. I had to take several breaks which I didn't think i was going to have to do. Plus, I couldn't breath to save my life! More DU, then squat cleans. This is where I really couldn't get in enough air. It was like I had never done a CF workout before, my body didn't know how to "go there", I pushed and it pushed back. The next round of DU went better and then snatches, push ups and last 16 Muscle ups. They went slow, but steady.

Time - 28:32

slower than I expected but I really think the heat and the fact I have been somewhat sick for several days might have had something to do with it. Thats ok, no excuses, I have to get use to it...

Happy Birthday Scott

DONE!

Still clean eating, lovin the Paleo!
FOOD:
Latte
B - Pro. shake
L - sliced chicen breast, guac, orange, apple, cashews, milk
D - bbq - no sauce-, 2c broc. 1.5c coliflower mashed potatoes, almonds
Dessert - paleo magic cookie bar

Saturday

This is the set up at Station 5 at DFW Airport - Unofficially "DFW CrossFit"

Team WOD at County Line CrossFit

Teams of two, with both working at the same time, complete:

1 mile run

150 wall ball shots

200 push ups

150 box jumps 24''

I took my buddy Chad to visit County Line, Chad is a strong guy, but he does not train Cardio much and doesnt have a lot of endurance. I was hoping the WOD would have some heavy lifting b/c thats what he is going to be really good at, but unfortunately for him, it was all low weight high reps... very cardio intensive!

We split the run, I did extra wall balls then some extra push ups too. We were at about 15 minuets when it was time to start the box jumps. We had chad a 12'' box set up but before he could even get started he looked at me and said "Im really dizzy". I told him to sit down before be fell down, I finished my half of the box jumps and called it good.  Chad started to feel better after about 15 minuets.

Remember, if you bring a friend, make sure to tell them to ease into the workouts, you dont want Pukie showing up!

Friday - SO B.A.

I got my first dirt bike when I was about 13 and I subscribed to a bunch of motocross magazines and stuff and got really into it. One of the magazines had tons of stickers you could buy. Stuff like "yamaha", or "Fox Racing", or stuff about "being on 2 wheels", but there was one that I always wanted to get, but my dad wouldn't let me. It said "bass ass toys for bad ass boys". Now in reality, my 100cc trail bike was not Bad Ass and honestly, neither were my riding skills.

But if there is anything that deserves as sticker that says how Bad Ass it is.... its this toy!

This is the Oshkosh Striker 4500 ARFF/Crash Truck

This truck holds 4,500 gallons of water and has 630 gallon foam tank, it goes from 0 to 50mph in 35 seconds with over 900 horsepower!!!

Heck, this truck doesn't need a sticker... but maybe after my probationary period one might show up ont the back of one of these guys...

by the way DFW airport only has 7 of them!

check out more pics, especially the group shot at night: Striker 4,500
(its awesome Oshkos uses DFW on their website)

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WOD
Annie:
50-40-30-20 and 10 rep rounds

Double-unders
Sit-ups
 
for time - 9:51

FOOD:
ladro coffee!
B - Pro. shake
L - grilled tuna, orange, apple, almonds, 1/2 chees stick
D - Cheat Meal!! - see below

I hadn't actually planned to eat a cheat meal, but after work, then the WOD I went to a friends housewarming party and I hadn't eaten anything yet. So I ended up having 2 hot dogs + 1 wiener, chips & 5 layer dip, more chips & 5 layer dip, baked beans, some chicken casserole thing, 3 diet cokes, and about 6 butterfinger mini's - Yeah, I know, whatever, it was a cheat meal, thats the point, you are supposed to eat like crap!

week one of Plaeo went great, I am gonna go one more week with only 1 cheat meal then I will see how its going and maybe up my cheat meals to two.

Thursday

Rest Day!

Support your local CrossFit box! StoneWay CrossFit, Mercer Island CrossFit, County Line CrossFit

 allison - she must be a maid.... b/c look at her Clean!

Food:

Latte

B - Pro Shake

L - Grilled chicken, 1 apple, 2 small oranges, almonds

Sanck - string cheese, almonds, orange

D - guac burger w/ "mashed potatoes" cloliflower, large salad, grapes

Wednesday

Its 91 degrees in Texas.... and its not "hot" yet. Todays WOD was hard, but the heat KILLED!

(petrified forest national park, AZ)

WOD: All Wods are now being done at County Line CrossFit thanks to Coach Jerry

8 deadlifts #225

8 broad jumps

5 rounds

When I got to the box, there were a couple guys who had done it at 275, going above RX. I dont think I have ever been so bold as to go above RX, but I have done a few different WOD's with 275 so I was sure I'd be fine.

Well, the first 2 rounds were fine, what I failed to realize before the workout was all the other times I did 275 the reps were very low, just a few at a time. Doing 8 reps, 5 rounds, proved to be too much! After 28 reps, or 3.5 rounds I dropped to Rx, 225, and did the last 12 reps that way, it felt like a feather! The broad jumps were hard, but nothing compared to the DL. My lungs were definitely buring. Its always great to be totally winded in the same workout where you are lifting super heavy weight!

Time - 6:51 Rx (and above)

FOOD:

cafe latte

B - protein shake (1.5 scoups Muscle Milk, 1C strawberries, 2/3C mixed berries, 8oz whole milk)

L - grilled chkn, orance, cheese stick, almonds, apple

D - grilled tuna, frozen red grapes, 2C broc., salad

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side note, got all my bunker gear for Fire Academy! Got some new Fire dept shirts and will be starting the Fire Academy May 24th!

(ps secret blogs are lame, if you have one then you should come out of the blogger closet)

Tuesday

Back to the future...

...and in a way, it kind of was. Back to the same thing I am going to be doing for ... life.

First day at DFW Airport Fire Department job, so far its all HR and paper work, but on May 24th I start Fire Academy, so, thats awesome!

Ok as of May 1st Im back on Paleo and loving it! Feeling better already, no real cravings yet and definitely plenty of energy and good quality food.

Also as of today, Im back on CrossFit, courtesy County Line CrossFit and Coach Jerry. I got into the box after work and did a good warmup, which Im not really use to. Usually Coach Scott and I just pick a WOD or the SW WOD and do it without much of a warm up, so it was good to go through stuff I should be doing anyway. It consisted of some OH squats, sit ups, pull ups, ring dips, back ext.

WOD - "Rowing Grace"
3 Rounds
400m Row
10 Clean & Jerks #135

WOW, after rowing 400m I walked to the bar ready to knock out 10 quick reps of C&J, wrong! My legs were weak and I felt them shake as I tried to clean the weight, the jerk took more out of my legs than I thought as well.... 29 reps to go, I knew that this one was gonna HURT!!

I tried to pace my next two rows, but I was still totally gassed as I went to pick up the weight. I had to rest way too much between reps. And even if I could knock out 2 or 3 in a row, I felt even more exhausted as I went into the next reps.

Time - 11:51 RX - I know I can do better, I took too many breaks and just went too slow in general. But that what happens when you eat like crap for a month and dont workout for 3 weeks.

FOOD:
Americano
B - Pro. Shake  (1.5 scoups Muscle Milk, 1C strawberries, 2/3C mixed berries, 8oz whole milk)
L - turkey & left over roast, 1 apple, 3 "cuties" oranges, 12 almonds
D - grilled chicken, guac, big salad, 1 big orange, frozen grapes
Snack - cheese stick, 5 almonds, 1 cutie orange

GREAT DAY... cant wait to hit it again tomorrow!