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

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!