Meditations of a Mountainmonkey

February 2.1.12 - 2.16.12 Workouts

2012-02-16T14:18:00.000-08:00

2.16.12
Limited time but I wanted to get some work in. I've never tried Annie before...double unders are not a problem, only tripped up twice but the situps were just a slow slog...L-hamstring felt fine.  
Annie 50-40-30-20-10 reps of:  double-unders  situps (frog-style w/ feet facing and knees pointed out, used abmat) 
7:44

2.15.12
The old left hammie has been bothering me the last few days after doing those 225# tabata squats so I decided to rest it. Hopefully it is healed up for heavy work by the time the Crossfit Open starts on the 22nd. So today I just did upper body...
Bench Press 5RM, 3x5@90% of 5RM 180x4 failed on 5th rep 3x5 160  Push Press 135, 145, 155, 165 fx1, 1, 175 PR  Max Rep 25# Ring Dips: 9 (aaaalmost got the 10th)

2.12.12
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups (hand-release)
9 Air Squats

Matt w/ 95# overhead: 12 rounds plus 4 pushups
Jake w/ 125# overhead:12 rounds plus 4 pushups
Josh w/ 135# overhead: 12 rounds plus 1 overhead

2.11.12
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
*Scaled the HSPU to a piked position to bumpers staked to 38".

Used 225 on the DL: 11, 9, 7, 7, 6, 5, 5, 6
HSPU: 10, 8, 7, 6, 5, 4, 5, 5
total 106

Jake did 205# on the DL: 8, 8, 6, 6, 4, 5, 6, 4
HSPU: 12, 8, 7, 8 ,7, 6, 6, 7
total 108

2.10.12
SWOD: 7 x 1 (DL+Hang Power Clean+Front Squat+Jerk) *work up to the heaviest set possible 135, 145, 155, 165, 175, 185, 190 (PR in regular jerk, 5# under rack jerk PR)  DWOD:
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
45# bumper in each hand: 22 steps, 12 steps 35# bumper in each hand: 58 steps, 101, 98,78
On the 4th round when I got 101 steps I improved grip on the bumper engaging my thumb and focusing everything on the grip.

2.8.12
Haven't worked out since Saturday the 4th. Busy busy. Made up for it today with some solid work: 3RM Squat: 235 (10# PR) (w/ the 1 rep max calculator this puts me at a 274 squat...closing in on 300#!) then 3x5 @ 210 (90% of 235)  Metcon from cf football: 100 pullups for time. Every 30 seconds do 3 burpees. Started with pullups 6:25. Finished 50 in 2:15  That metcon is definitely in my wheelhouse. My goal was to do 100 in the time Jake and Joe did 50 and I was only about a minute off! The key was cycling through the pullups as fast as possible at the beginning. Squats were good and for a change I did them all without the weight belt. It is high time though that I learn butterfly kipping pullups.

Message flagged
Saturday, February 4, 2012 5:27 PM
Handstand pushups to abmat cushion: On the minute for 20 minutes:
2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, etc until 20 min.

2.4.12
12 minute AMRAP:
30 walking lunge w/ 45# plate overhead
15 ring dips
4 rounds plus 1 lunge
Jake did: 3 rounds plus 13 lunges

Dips were kipping, HSPU were strict.

2.2.12
Had limited time today. Thought of the Tactical Strength Challenge some of us did in November 2010. I looked and did a 385 DL, 16 pullups, and 91 snatches with the 1.5 KB.

Skipped the deadlifts. Did 17 deadhang pullups from full extension to neck touching the bar. Maybe had one more in me but I crapped out and didn't try for it. Rested 7 minutes and went for the snatches, getting 83. A bit discouraging to not beat the 91 from last time but still it was a good work. Too many pullups and KBs this week, need to switch it up and get back to crossfit football programming but today I was just glad to get something in.

2.1.12
DL 3 RM: 135x5x2, 185x5, 225x3, 285x2, 315x1, 355x3 PR
Shoulder Press 1, 1, 1, 1, 1: 105x1, 110x1, 115x1, 125xf, 120x1 (ties PR)

DWOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
1.5 Pood KB Swings
Chinups
6:13

I don't know my DL single rep max PR but guessed it is 390 based off of my 335x5 from 2 weeks ago. Very excited with pulling 355 3 times and I think I had more in me today. Felt strong! Shoulder Press continues to be on a plateau. Metcon was a good ol' fashioned grip burner. Didn't help that at round 5 and 3 I was wondering if I was another round ahead or not so I made sure and played it safe...funny how my brain plays tricks on me when working out...I never seem to question if I have more work left to do, always less...

January 2012 workouts

2012-02-16T14:14:00.000-08:00

1.29.12
Sometimes a man just feels the need to test himself. Alone. He wants to push himself and find out what he's made of. Today was one of those days. For the first time since I started crossfit I did Murph as Rx'd. I partitioned the pullups/pushups/squats 'Cindy' style: 5/10/15. I am pleased with my result. I did the first mile in 7:40, finished the 20 rounds of Cindy at 35:30 and finished off with a 8:15 mile. Once more into the frey.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run
43:45

1.28.12
OHS doubles 95, 105, 115, 120, 125, 130, 135, 140, 145, 150 (5# PR)

Football Gone Bad

3 one minute rounds for time:

1. DB Thrusters 45 lbs (Subbed 40# DB) 22, 10, 9
2. Box Jumps 20" box 36, 31, 31
3. Push Ups 20, 13, 10
4. Double Unders 29, 38, 49
5. Calorie Row (Subbed 65# SDLHP) 20, 13, 16

Total of 347.
1.25.12
BP 5RM: 185 failed on 3rd rep, regrouped: 175 failed on 5th rep
3x5 @ 90% of 175: 155#.

In the spirit of getting a time up for my 2012 crossfit Games profile I talked Jake and Joe into us doing Grace. Good times.

Grace as RX'd 30 reps of 135# C&J: 4:53
This is a PR by over a minute.

Front Squat 3RM: 225 (10# PR)

Jake, Matt, and Alex were over so the 4 of us did a team workout. Teams of two, after each movement the second teammate did the same movement. Turned into a kind of mini-interval super light weight workout...great fun to do a team wod!!
1.21.12For time:
25 Box jump,
25 Kettlebell swings, 30 pounds
25 Walking Lunge
1 Run chateau hill
25 Push press, 45 pounds
25 deadlift 95 pounds
25 Thruster 25 pound bumper
25 Burpees
25 Double Unders
Jake and Alex: 15:03
Josh and Matt: 17:30

1.18.12

Snatch doubles: 115, 120, 125, 130, 135, 140, 145 f on 2nd, 145 f on 2nd.
Every 30 seconds for 6 minutes sprint 60 yards

100 toes 2 bar 10:33

Great to workout with all the Kalsbeek men in one garage even if I was in a hurry and had to leave early! The toes 2 bar were tough but I was ridiculously sore the next 3 days. Way too sore. Need to work on that movement, eat more protein, and do some active recovery.

1.16.12
Squat 1, 1, 1, 1, 1: 215, 230, 240, 250, 260 (PR 5#)

Shoulder Press: 5 rep max: 110 (PR 5#), 3x5 @ 90% 5RM: 100 3x5

3 RFT:

12 Wallball 20# ~10 ft

6 Power Clean 155

3 Muscle Ups

11:40

Happy about the two PRs on my lifts! Chose this metcon from crossfitoneworld.com (a gym in Union City) to work on muscleups in a metcon. I was moving steady and didn't miss a rep...on the 3rd round I did two muscle ups in a row and was at 7:45...then failed about 10 or 11 muscleups and finished my final MU at 11:40!! I just couldn't transition my left hand to the dip. Doh!! Good reminder at how quickly I can loose it in a workout!

1.14.12

Power Cleans 3, 3, 3, 3, 3

150, 160, 170, 180, 190

5 RFT:

7 Deadlift 225#

5 Lateral Burpees

Full Gasser

9:26

Easy 6 mile hike in the redwoods.

1.13.12

Barbell Box Step-ups 8, 8, 8, 8

115, 135, 155, 165

Max Reps 155# Floor Press: 11, 9, 8, 7

3 min rest

Max Pullups: 37, 30, 14, 10

1.4.12
DL 5RM: 335 (10# PR)

5 RFT:
95# Power Snatch x 5
95# OHS x 5
20# Weighted Pullup x 5
8:44
Jake solidly whooped me with a 8:20!

1.2.12

Chateau hill Helen, as RX'd. 8:51. Fun to have the 1.5 Pood KB! My friends Matt and his wife Emily came back and did Helen as well. Fun to see others begin to drink the coolaid, and do turkish get-ups!

10/17/11: Shoulder Press, Weighted Chinups, Squat

2011-10-17T19:49:00.000-07:00

Still watching the hamstring but it's getting better

Shoulder Press: 85x5, 95x5, 105 2x5

30# Weighted Chin Ups: 9, 9, 8

Squat 3x10 105# (rehab hamstring)

10/12-10/16

2011-10-16T15:08:00.000-07:00

Have fallen behind in posting...I'm still working around my bad hamstring but it is steadily getting better.

10/12

2 handstand pushups (to 25# bumper & abmat) on the minute, attempting 20 minutes.

@ 12 minutes went to singles, failed at 14 minutes.

Rest 5 minutes

3 RFT

7 Pushpress 40# DB

20 situps

2:47

10/13

BP 2x5 @ 145# (75%), 3 @ 160# (85%), 2x3 @ 170# (90%)

8 Rounds w/ 45 seconds rest

3 x 65# R-leg squat

3 R-leg Box Jumps 25"

6 Ring Dips

10/15

2x3 Wall facing Handstand Pushup (to abmat)

Push Press 135x5, 155x3, 1, f, 145x5

21-15-9

R-Arm 40# DB Snatch

L-Arm 40# DB Snatch

Toes to Bar

10/16

30 Muscle ups for time

14:22

First time doing MUs in awhile. This beats my previous best from 12/3/10 of 15:57. Focusing on a solid false grip, pulling high, rings close to my body, and pacing myself every 20ish seconds. Only failed 3 or 4 times.

10/8/11 BP, box jump, rind dips, pullups

2011-10-08T11:10:00.000-07:00

From CF Football 9/30 Collegiate Off Season
SWOD:
BP singles: 155, 175, 185, 190
Max box jump r-leg: 33"
(could have done more but would have needed to recruit left leg too much)

DWOD:
15 - 10 - 5
BP 65% of max = 125#
Ring Dips (scaled up from bar dips)
Strict Pullups
11:10
(Jake did 10:23 w/ bar dips & 120#)

No pain in left shoulder!

10/6 OHS, Power Snatch, Sprint, Pulled Hamstring

2011-10-08T11:06:00.000-07:00

With my left shoulder feeling better I'm easing back into upper body work. No shoulder pain for over a week.
OHS 45x5x2, 65x5, 75x2, 85x1, 95x1
Power Snatch 65x2, 75x2, 85x2, 85x2, 85x2, 95x2, 95x2, 95x2

100 yard sprints x 8 w/ 45 sec rest

Pulled left hamstring on first 100 yard sprint! This is the exact same spot as when I pulled it last December. Thankfully not near as bad so I know I don't need crutches, an MRI, or surgery. Hopefully it will take weeks and not months to heal. Frustrating since I was just getting back to close to full strength on my shoulder. Guess it's time to focus on my upper body and hope the shoulder continue pain free!

9.17.11 Max Squat

2011-09-17T13:32:00.000-07:00

Squat
205, 215, 225, 235, 245, 255 (lifetime PR by 5#s)

3 RFT:
Run Chateau hill
10 Box Jumps w/ 40# DBs
20 abmat situps
8:52

Welcome Back. 9.16.11 Columbia Hill & Columbia Park Loop

2011-09-16T18:43:00.000-07:00

I have dropped off the proverbial blogging face of the earth...but it is time for a come back!! Without further ado, here's my workout today:

Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09

Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh. Definitely put in some strong effort on the run today.

I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing). But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up. I finally got it through my skull to take care of myself. I'm committed to resting it for at least 2 weeks, and to doing mobility work. After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.

12.6.10 Weighted Pullups & Grace

2010-12-06T21:56:00.000-08:00

Didn't have long at the gym today.

Max deadhang Pullups w/ 10#: 10, 8, 7 (neck to bar)

"Grace":
30 Clean & Jerk scaled to 115#: 4:54

12.4.10: Hike, Box Squat, Bench Press

2010-12-04T22:35:00.000-08:00

In the morning I went on a 6 or 7 mile hike at Redwood Regional Park on Redwood Road with Alex. Such a beautiful place so close to home!

In the afternoon I worked out with Joe:
Played around with Joe's new bands and box squats. Worked up to 135#x2 w/ "Average" strength band, 135#x2 w/ the average and the mini-band.
Bench Press: 135x5, 155x5, 160x5, 135x12
Seated box jump up to 38 1/2"
Glute-Ham Raises 2x12

Addison Road's "What Do I Know of Holy?"

I made You promises a thousand times
I tried to hear from Heaven
But I talked the whole time
I think I made You too small
I never feared You at all No
If You touched my face would I know You?
Looked into my eyes could I behold You?

(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?

I guess I thought that I had figured You out
I knew all the stories and I learned to talk about
How You were mighty to save
Those were only empty words on a page
Then I caught a glimpse of who You might be
The slightest hint of You brought me down to my knees

(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?

(CHORUS 2)
What do I know of Holy?
What do I know of wounds that will heal my shame?
And a God who gave life "its" name?
What do I know of Holy?
Of the One who the angels praise?
All creation knows Your name
On earth and heaven above
What do I know of this love?

(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?

What do I know of Holy?
What do I know of Holy?

12-3-2010: 30 Muscle Ups

2010-12-03T21:22:00.000-08:00

30 Muscle ups for time: 15:57.

I had a chance to finish at 14:55 but failed, then failed again at 15:25 before finishing. At 2:20 I did 10, at 8:10 I was at 20, 12:01 I was at 25. I failed I think 5 times around my 11th rep. Definitely could have gone a bit faster but I'm really pleased. First time finishing this as RX'd! I used a kind of modified false-grip. It wasn't a full false-grip, but I had the rings going through my palms rather than my fingers...still need to work on that transition.

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar

11/14-11/29 Catch-up

2010-12-03T13:03:00.000-08:00

I've fallen off the posting band-wagon. But I will redeem myself with one long post!

11/14
Hike 10 miles at casual pace at Point Reyes.

11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!

11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38

11/21
Next to no motivation...worked on bar muscle-ups

11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15

11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU

11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope

11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315. Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91

11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23

HSPU, Modified Nancy: hill run and OHS

2010-11-12T18:09:00.000-08:00

3x3 HSPU full ROM, but scaling using the steps on a ladder...

4RFT:
Run Chateau Hill
15 OHS 65#
10:57

11/9/10

2010-11-10T12:23:00.000-08:00

11/8/10
No strength work today...that's a mistake. But I guess it was good to just get in some work after being sick, busy with finals, and lazy for 5 days without working out!
My own little creation inspired by Fight Gone Bad:
3 Rounds of as many reps in one minute for each movement:
Strict pullups
Push Jerk 95#
One Arm DB Swing 40#
Squat 95#
Rest 1 minute in between rounds.

Rest 1:30,
Chateau hill sprint: 35 seconds. Was going to do 3 but felt a slight twinge in my left glute so I called it there! Legs were nice and dead for the sprints!

11/9/10
Shoulder Press: 65x5, 75x3, 95x3, 105x3, 110x3, 115x3, 120x1, failed on 2nd attempt at 120
Pyramid Double Helen from 2010 Crossfit Games:
Run 1200m, 63 kb swings 53#, 36 pullups
Run 800m, 42 kb swings, 24 pullups
Run 400m, 21 swings, 12 pullups
25:02
This was...kinda fun? It was a grinder and was raining so that was a nice added element...I probably paced things a little too much since I was able to do everything unbroken on the final round.

10.31.10 Squats. Metcon: Pullups, Box Jumps, KB Pulls & 11.1.10 Chipper

2010-11-01T21:02:00.000-07:00

10.31.10
Squat warm-up: 5x30 seconds at bottom of squat
SQUAT: 85x5, 105x5, 125x5, 145x5, 165x5

4 Rounds:
6 C2B Deadhang Pullups
15 Box Jumps 33"
8 One Arm 88# KB Pulls onto 41 1/4" box (4 per arm)
Rest 1 minute between rounds
2:00, 1:42, 2:02, 2:26

The squats were good. I'm working on switching to high bar back squats so I'm not used to going low. I get much lower, but I'm only getting the stretch reflex on a few reps. Decided to not push it anymore today. My legs were tired but my knee felt great and I just didn't want to push it till it hurt. Maybe a bit conservative but I'm ok with that! Just happy the knee is better.
Fun metcon Joe and I came up with. High box jumps are always good. The pulls were basically the pull of a one-hand kb snatch and it was nice n' heavy...good stuff!

11.1.10
Today I took from the Team Rogue Vs. Team Again Faster Event 11 that is posted on Tuesday's posting on crossfit.com and scaled it.
For time:
Row 20 Calories

20 KB Push Press 35#
50 Double Unders
20 Box Jumps 33"
20 Wall Ball 10#
20 Bench Press 95#
9 Rope ascents on a 4'(?) towel-rope
11:35

Just got 'er done today. Nothing impressive and no strength work. Better than nothing.

10.29.10 Shoulder Press. metcon: pullups, burpees, & hill run 10.28.10 Tactical Strength Challenge!

2010-10-29T22:10:00.001-07:00

10.29.10
Worked out with my buddy Alex Cardiasmenos so it was a good night!

Shoulder press: 65x5, 75x5, 95x5, 105x5, 110x5

3 RFT:
15 pullups
15 burpees
1 chateau ct hill run.
9:32
Nothing hard/heavy in this and did the pullups and burpees unbroken, just a good lung burner. I was going to do the pullups as C2B but when Alex did it with a respectable 10:15 first (even though he's out of cardio shape for him) I decided I needed to try to beat him with regular pullups. Maybe I should have tried to beat him with c2b but that's a good mini-goal to strive for in the future.

10.28.10

Did the tactical strength challenge today! Joe's idea for all of us to try this November. I'll try it again sometime in late Novemeber. Great fun!

Deadlift:
1: 320#
2: 335#
3: 350#

deadhang Pullups:
15

24k Kettlebell Snatch in 5 minutes:
75
Total score: 76
(((325/440) + (15/20) + (75/100))/3 )*100 = 76

Thoughts on the challenge:
-Joe suggested we try a different kind of challenge each month and this was a great one to start off with rather than creating one ourselves which we all love to do! Joe, Jerrod, Lisa, Amanda, and Jake will be the competitors, although Jake is too tweaked right now to be able to do this much upper body work this month. Next month we'll do something that is all or predominantly lower body so he can join in the fun!

-Definitely room to improve on the snatches. I have pretty sloppy form and don't drop under the weight much so I know I can get to 90. I hope to have close to 100 by the end of Novemeber!
-On the deadlift I was not at my max even though it was a 20# pr! The bar came up pretty quickly so I think I have about 20# more in me.
-The pullups were interesting since the standard is a COMPLETE deadhang with NO kipping at all. Joe correctly called one rep no good because I slightly kipped using my shoulders (and maybe my hips some too). Also with the full range of motion being touching your neck or chest at the top it takes a bit more out of you too. Interesting. Certainly makes it a straightforward standard to judge.
-Fun stuff!!! Below is the video of me. Also, Bergen is included in the video, and he is just learning the movements so did lighter snatches and we weren't strict on his pullup form. Also included is my 10# pr on the clean and Jerk at 195# and some nice failures at 200#. Once I get to 175# and higher I can't clean it...I just go into a power clean. Got to work on that since I'm easily getting it high enough on the pull!!

http://www.youtube.com/profile?user=axlebear1#p/u/0/-XE3IgZW3UU

Joe mistakenly didn't include my pullups on the first video. The interesting thing is that not only is my 10th rep no good, but Jerrod pointed out the first 5 are not true deadhangs either. Questionable. Good thing I'm doing this TSC again! Here they are ... http://www.youtube.com/watch?v=bG17_0zgQjc

10.25.10 Snatch & 10.26.10 Clean & Jerk and Heavy Baby Fran

2010-10-26T19:59:00.000-07:00

10.25.10
Snatch skill work

10.26.10
Clean and Jerk: 65x4, 95x4, 115x2, 135, 150, 165, 175, 185 (tied PR), 195 (PR+10lbs), 200 f, f, f

9-6-3
Heavy Baby Fran
Thrusters 135lbs
C2B Pullups
5:19

Good to go heavy on the thrusters and push myself. Broke it up into sets of 5 and 4 for the first round, then sets of 3 for the rest. c2b pullups were easy.

10-22-10 weighted pullups. Metcon: OHS, Burpees, Ring Dips

2010-10-22T13:22:00.000-07:00

Warmup included 4 sets of hanging out in the bottom of the squat 30 seconds each pushing my chest up and butt down!!

Deadhand Pullups: 3@10#, 3@20#, 3@30#, 3@40#, 3@50#, 3@60# (PR), 2.5@65# (PR)

8 min AMRAP:
5 OHS 95#
8 Burpees
8 ring dips

4 Rounds even.

Pleased with my work today. Probably should have only done 5 ring dips which would have allowed me to do more of every other movement, but it was still a good workout! Haven't done OHS in a long time but I could tell a difference-I'm stronger in my shoulders and feeling a little more comfortable in the bottom from the stretching.

Jerks. Run, Thrusters & Burpees

2010-10-20T06:44:00.000-07:00

Jerks:
65x3, 95x3, 115x3, 135x3, 145x3, 155x3

3RFT:
Run 400
12 Thrusters 95#
21 burpees
16:22

Good to do jerks since it's been a looong time! The metcon was just a grinding workout.

Deadlift & metcon: goblet step-ups, row, bench press

2010-10-17T22:54:00.000-07:00

It's been too long!

Deadlift
3x135, 3x185, 3x225, 3x255, 3x285, 3x305

Metcon:
5 RFT:
10 step-ups to box. (per leg) w/ 70# kb in goblet squat position
250m Row
12 Bench Press 95#
Rest 2 min.
2:15, 2:19, 2:42, 2:27, 2:55

Good hard work with that planned rest! The goblet step-ups were a cool movement and became tough to hold up in the later rounds. Joe came up with a nice one here! Good to be back to deadlifting after almost 4 months off! Zero knee pain.

Fran - Last workout of my twenties

2010-10-04T22:32:00.000-07:00

Decided I needed to end my twenties with a bang so I had to choose a tough workout. Weird, huh? I think you guys get it though. So I chose Fran... 21 - 15 - 9 of 95# thrusters and pullups. Yep. I was gunning for Joe's PR of 5:44. Thought since I've been working on my shoulder press and doing some weighted pullups and feeling good today I just might have a chance.

I got 5:50. It was a huge storm pain!! I did the first set of thrusters and pullups unbroken (actually I rested the bar on my shoulders in the rack position once or twice on the thrusters) and that just punished me...But I didn't lay down and die or feel sorry for myself so I'm really pleased with a 34 second PR since I last did it in June...that was 5 days before I fell and fractured my knee!! So I'm very happy with making this kind of progress and not loosing major work capacity over the short time domain after such a major setback that I've only been able to run once in the last 3 months!

6.28.10 Deadlift & Fran

2010-06-28T23:35:00.000-07:00

Great work in the gym today for me:

DL: 135x5, 185x5, 215x5, 255x5, 285x5 (PR+5#s)

Fran: 21-15-9 Thrusters and Pullups
6:24 (1:42 PR from previous attempt on 5.23.10!!)

6.27.10 Shoulder Press and chipper

2010-06-27T22:03:00.000-07:00

Shoulder Press: 45x8, 65x5, 75x5, 85x5, 95x5, 100x5 (PR +5#)
HSPU: 8x1 w/ 90 second rest (scale to 45# plate), 1x5 (scale to 45# & 25# plate)

60KB Swing (53#)
50 Box Jump (20")
40 Wall Ball (20#)
30 Pull Up
20 Knee to Elbow
10 Snatches (95#)
33 lunges w/ 35# Overhead
16:15

Good solid hard work.

6.26.10 20 Chipper with burpees

2010-06-26T23:35:00.000-07:00

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Every minute do 4 burpees then resume sequence where you left off.
8:4

6.25.10 Thrusters, run, db swings, ring dips

2010-06-25T23:23:00.000-07:00

Thrusters: 45x10, 65x5, 95x5, 115x5, 135x5, finish with front squat 155x5

3 RFT:
Run Chateau Hill
21 DB Swings (2 30# dumbbells)
8 Ring Dips
8:10

6.22.10 metcon only: pushpress, burpees, knees to elbows

2010-06-22T18:37:00.000-07:00

Needed a quick metcon so I came up with:

5RFT:
10 Pushpress 30# Dumbells
10 Burpees
10 Knees to elbows
7:42

6.21.10 - ME Deadlifts, Metcon: row, clean and jerk

2010-06-22T00:02:00.000-07:00

Tonight I worked out with Joe F. again. Good times. Trained him in the clean. Being a good coach is difficult stuff. I'm glad Joe is letting me be his guinea pig!

Deadlift: 135x5, 185x5, 205x5, 225x5, 255x5, 280x5 (PR+5)

Buy In -
15 Muscle-up rows.

Southern European Sectional:
Event 1 "The Godfather"
AMRAP in 10 minutes of:
250m Row
5 Squat Clean to Overhead (scaled from 135 to 115)

4 rounds + 150m rowed. Good hard work! My hamstrings were fatigued from the deadlifts before but this was a great workout.

Cashout:
10 L-sit pullups (5 pullup 5 chinup)

I should make things clear with a bit of an explanation on my programming: I am getting most of my workouts from Kempie who is programming for JTM. Check out his blog at: http://crossfitjtm.blogspot.com/. Kempie is a great coach, and "knows" my brother from brandx website. I decided to follow Kempie's programming as much as possible to follow someone who can program way better than I can and to keep working on things I'd otherwise avoid. I'm aiming at doing a crossfit strength biased (CFSB) programming that is tailored to my schedule...so for at least one six week cycle I'm lifting heavy doing deadlifts, squats, and shoulder press (unless going climbing interferes) and doing metcons 4 to 6 days a week depending on the week and my schedule.

6.19.10-6.20.10 Climbing

2010-06-21T23:47:00.000-07:00

Went climbing at Pinnacles this weekend. Didn't get to do a ton of routes but what I did was fun. Best route was a 150' sport/trad lead on a 5.9 that I did today, called Coyote Ugly on the rock called Tiburcio's X. Good stuff. One of the better routes I've ever led.

Me after reaching the summit:

6.18.10

2010-06-18T22:36:00.000-07:00

Squats
135x5, 155x5, 175x5, 195x5, 205x5

For time:
21 - 15 - 9
K2E
KB Swings 53#
Box Jumps 33 inches
7:11

Felt strong today. Alex C. did this workout a few days ago so I had a time to beat. A good day in the gym. Then Alex showed up and did max wallballs in 7 minutes with a 20# wall ball. He did 68. So I had to see what I could do.

Cashout:
100 wallball 20#:
5:57 (prior PR 9:57 from ~1 year ago)
More great work!

6.12.10-6.17.10

2010-06-17T22:17:00.000-07:00

I've missed posting for the last week:

Saturday 6.12.10 I chopped wood for about 1.5 hours...split some big stumps! Chopping wood with double-headed axes should be a regular part of every man's life!!

Sunday 6.13.10 This morning at the camp I did: 3RFT run 600m(ish), 30 rock jumps (like box jumps but on a 20ish" rock, 15 pushups: 11:42.

Monday 6.14.10
warmup: included 2x3 HSPU to 1 45# plate
deadlift: 205x5, 225x5, 255x5, 275x5
mini angie
50 pullups
50 pushups
50 situps
50 squats
10:39

The pushups took over 5 minutes because I suck at them and also did pushups in my workout yesterday. Pullups were fine but not great...my grip was shot after doing all that axe-swinging on the weekend. I just couldn't hold onto the bar!

6.17.10
Today I needed to be quick so I made up a silly more like stupid or maybe retarded but kinda fun workout on the fly as I was warming up since I wussed out of running (or at least I told myself that my nagging knee pain would not like running down chateau ct which may be wisdom)

8 min amprap:
Started w/ 7 ring dips, 3 HSPU to a block o' wood
did amrap snatch 95#: 11
Min 2: 5 ring dips 2 HSPU (realizing the dips and HSPU were too ambitious and that I was doing an awful lot of pressing in this workout and realized I wouldn't be able to keep up the snatches for 10 minutes so I alternated w/ push jerks)
push jerks 95#: 11
Min 4: 5 dips, 1 HSPU, one 5 sec handstand hold (failed 3 HSPU attempts)
snatch 95#: 2
Min 6: 5 dips, 10 sec Handstand hold
push jerks 95#: 7
finished at 8 minutes...crapped out on the 10 minute workout. Bah.

Monday 6.7.10 & Wednesday 6.9.10

2010-06-09T18:34:00.000-07:00

Monday I did my first workout at Crossfit East Bay, the box at 2 different climbing gyms, one in Oakland near Lake Merritt, the other a few minutes away in Berkeley.

It was an interesting day to show up:

In any order:

30 Thruster 135/85
60 C2B Pull-Ups
90 Clap Push-Ups/Push-Ups

Min 0:00 - perform reps of the above (thruster, C2B, Push-Up)
Min 3:00 - 15 "Lewin-Style" Reps Ground-to-Overhead 135/85:
--Perform 10 burpees every two minutes on the second minute
--Max rep Ground-to-Shoulder 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 9:00 - perform reps of the above (thruster, C2B, Push-Up).
Min 12:00 -15 "Lewin-Style" Reps Overhead Squat* 135/85:
--Perform 20 walking lunge every two minutes on the second minute
--Max rep Overhead Squat 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 18:00 - perform reps of the above (thruster, C2B, Push-Up).

30 minute limit.

Scoring:

Each minute to completion yields one point, rounded to nearest quarter point (:15/:30/:45)
Each missed rep adds one point to total score.
Each missed "Lewin-Style" rep adds three points to score.

I ended up doing 11 thrusters, 60 pullups, and 63 pushups (scaled from clapping pushups to pushups). For the "mini workouts" I got 12 GTOH and 15 front squats (scaled from OHS to front squats)

--Limited time today before church. Was going to do 4RFT: 3 muscle ups, 16 one arm db snatches 40#.
I was really tight from my workout 2 days ago but after the first 2 muscle ups I felt a twinge in my right bicep where it attaches to the shoulder...no bueno, so I called it there.

I was excited to do the snatches and could do them without a problem so I made up a quick WOD on the spot:

7 minutes:
Max one arm db snatches 40#
135 reps

I did right arm for ten then switched to left. It was hard but not killer. The muscle ups woulda been nice. But ya gotta listen to yer body and I hope I stopped before it got hurt.

6.6.10 - double unders, GTOH,

2010-06-06T22:03:00.000-07:00

Cash in: 2 min AMRAP HSPU: 9 (scaling to 2 25# plates and a towel)

Single leg squat: 5x65, 5x75, 5x95, 5x105 (PR) Was intending to jump to 5x85 but I actually don't have the right weight to do it!

metcon:
5o Double unders
3 rounds of (3 GTOH 115, 10 knees to elbows)
4o Double unders
2 rounds of (3 GTOH, 10 KTE)
3o Double unders
1 round of (3 , 10)
10:36

Cash out - AMRAP 2:00 - Box Jumps: 49 (this was a box jump onto a stump in a planter box. ~20 inch high, 20 inch long)

6.5.10 DL & OHS

2010-06-06T15:33:00.001-07:00

WU: 2 rounds: 5 pullups, 5 burpees, 15 mountain climbers, 10 cossack squats, 4 HSPU to a 45# plate (PR)
Deadlift: 8x135, 5x185, 5x205, 5x225, 3x5 255

Cash in: 2 min AMRAP Snatch 75#: 22 (going for sharp form, not sloppy)

Metcon: 12 minutes: Rounds of Run 200m, AMRAP Overhead Squat 95# (1st round) 85# all other rounds: 9, 6, 9, 12, 6, 8

Cash out: 2 min AMRAP Wall ball 20#: 49

Felt good! Could have done more on the DL, last week did 5x 255 then 5x275, but watching my form when I did 255 today Joe said I should stay at 255# and do sets across. But after doing the sets across we realized that not keeping my back set was more of a concentration thing than a form breakdown due to heavy weight. Gotta keep focusing on resetting my back and holding it for every rep!

5.29.10 Climbing

2010-05-29T23:36:00.000-07:00

Went climbing today with Byron, Jasun and Anna at Split Rock on Ring Mountain just north of the golden gate bridge. Absolutely gorgeous day and a good day of climbing!

"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars."
-E.H. Chapin

5.28.10

2010-05-28T22:44:00.000-07:00

WU: 2 Rounds: 5 pullups, 15 OHS, 3 HSPU (rnd 1, 4 in rnd 2), 15 mountainclimbers
DL: 225x5, 255x5, 275x5
Iron plates on concrete suck compared to bumpers! Realized how spoiled I've been using Joe's bumpers!! Thanks Joe!

buy-in: 5 muscle-ups

metcon from JTM:
45 DU
30 squat clean 115#
20 ring dips
45 DU
10:45

The squat cleans were tough in the front squat. Splits: 53, 6:53, 9:50...and the DU at the end were awkward to get into the swing of things with. Good to do some DU at the end.
I forgot to do a High Rep DL!! Oh well, I guess I'll just say I'm easing into my strength biased program.

5.27.08 - Rest Day

2010-05-28T22:39:00.000-07:00

"The great end of life is not knowledge but action."
-Thomas Huxley

5/26/10: Thrusters and hill run

2010-05-26T22:37:00.000-07:00

Metcon day today and I had limited time (as usual on Wednesdays).
WU: 2 Rounds: 5 pullups, 15 OHS w/ dowel, 15 "mountain climbers", 4 HSPU (to 2 25# bumper plates)

3 Rounds:
5 Thrusters
Hill run
3 min Rest between rounds
1:26, 1:32, 1:35

I intended to do the thrusters at 115#, but like a schmuck did the first round at 105#, so did the second at 115#, third at 125#. Haven't measured the distance of the hill on my court. It's not real steep, but enough. I'd guess maybe around 150m-170m? Hill run consists of running up and back. Was doing the thrusters in 27-36 seconds. Gotta measure out the hill!

5.25.10 - Rest Day

2010-05-25T06:02:00.000-07:00

"Freedom is a process, a journey, and it moves at the speed of applied truth."
-Paul Scanlon

Monday 5/24/10: Single Leg Squat & Gorilla Madness

2010-05-25T00:05:00.000-07:00

Worked out late with Joe and his buddies from work: Dan and Chris. Good times.

ME Single Leg Squat
5x65
5x75
5x85
5x95
Stopped there. Feeling a slight twinge in my left knee. I'm pretty unstable doing this for the first time, but since I don't have a squat rack, single leg squats are the way to go.

Joe built a "fat bar" barbell over the weekend and we had to test it out. Let's just say that Dan is great with coming up with punishing workouts!

"Gorilla Madness" (created and named by Dan)
3 RFT:
5 KB Swing (88#)
4 Tire Flip (375#)
3 Sandbag over 7' Rack (70#, can't use handles)
2 Deadlift (fat bar, 280#)
1 Farmer Walk 25 yards-ish (88# KB, 72# KB)
12:26

Good heavy work!

"Let me embrace thee, sour adversity, for wise men say it is the wisest course." Maybe Shakespeare worked out too?...hmm...

5-23-10: Fran

2010-05-23T23:20:00.000-07:00

No rack (so no squats) and no time for another strength movement today...barely even had time to do Fran, which is the WOD prescribed for JTM from 3.8.10 that right now I'm planning to start following...more on this soon!

WU:
5 pullups, 15 OHS, 3 HSPU to 2 25# bumper plates, 5 burpees, 15 OHS, 2 pullups, 5 thrusters 45#, 5 thrusters 65#, 2 thrusters 95#, 1 pullup

Fran as RX'd.
21-15-9
Thrusters (95)
Pullup

8:06 (PR by 1:08)

Cashout: 2x3 HSPU

Bought the change weight from Play it Again Sports: 2 10#, 2 5#, 2 2.5# and 2 collars. Good stuff!

The Love of God

2009-11-14T10:32:00.001-08:00

Dante Alighieri:

"The love of God, unutterable and perfect,
flows into a pure soul the way that light
rushes into a transparent object.
The more love that it finds, the more it gives
itself; so that, as we grow clear and open,
the more complete the joy of heaven is.
And the more souls who resonate together,
the greater the intensity of their love,
and, mirror-like, each soul reflects the other."

Awareness

2009-11-06T10:18:00.000-08:00

The greater our self-awareness, the greater our possibilities for freedom.

A sonnet about silence and rest

2009-11-04T20:47:00.000-08:00

I forget what is required to make a poem a sonnet, but this sonnet by Frances Ridley Havergal is a good one. He writes about a silence with God that speaks. I read it while reading Dallas Willard's "Hearing God" which I think is a must-read book.

Love culminates in bliss when it doth reach
A white, unflickering, fear-consuming glow;
And, knowing it is known as it doth know,
Needs no assuring word or soothing speech.
It craves but silent nearness, so to rest,
No sound, no movement, love not heard but felt,
Longer and longer still, till time should melt,
A snow-flake on the eternal ocean's breast.
Have moments of this silence starred thy past,
Made memory a glory-haunted place,
Taught all the joy that mortal ken can trace?
By greater light 'tis but a shadow cast:
So shall the Lord thy God rejoice o'er thee,
And in His love will rest, and silent be.

Congruency and books and balance by adventure

2009-11-02T21:16:00.000-08:00

Here are a few random thoughts:

First, a thought I've been pondering: The goal in relationships is to be congruent. To be able to be who I am on the inside and able to express it. To be authentic.

Second, here are a few books that have recently made it onto my book list that I hope to read. Eventually. In all my spare time when I'm not reading for homework!

Harville Hendrix – "Getting the Love You Want"
Irvin D. Yalom. "Existential Psychotherapy" (New York: Basic Books, 1980).
Robert S. McGee "The Search For Significance" (Thomas Nelson publisher)
Glasser, William. (1998). "Choice Theory: A new psychology of personal freedom". New York: Harper Collins.
"Existential Psychotherapy" by Irvin D. Yalom
Yalom’s "The Theory and Practice of Group Psychotherapy"
I also want to read some Soren Kierkegaard on the concept of freedom (Kierkegaard, Søren. Perhaps "The Concept of anxiety", "Either/Or"

Third, a week and a half ago, from Wednesday to Thursday, I spent 78 hours working, in class, or studying. This week has been lighter, thankfully. As part of my goal to thrive and to live a balanced life, I'm hoping to pursue one adventure per month. At least. One day of climbing outdoors, or going on a hike. Or snowboarding. Or something adventurous. It feeds my hungry soul, clears my head, and brings me great joy.

The Teacher

2009-10-21T08:28:00.000-07:00

Man is a pupil, pain is his teacher.

-Alfred de Musset

He Knows What He is About

2009-10-20T21:04:00.001-07:00

God has created me

to do Him some definite service;
He has committed some work to me

which He has not committed to another.
I have my mission—

I may never know it in this life,

but I shall be told it in the next.

I am a link in a chain,

a bond of connection between persons.
He has not created me for nothing.

I shall do good.

I shall do His work.

Therefore I will trust Him.

Whatever, wherever I am.
I cannot be thrown away.
If I am in sickness,

my sickness may serve Him;
in perplexity,

my perplexity may serve Him;
if I am in sorrow,

my sorrow may serve Him.
He does nothing in vain.
He knows what He is about.
He may take away my friends.
He may throw me among strangers.
He may make me feel desolate,

make my spirits sink,

hide my future from me--
still He knows what He is about.

-Cardinal Newman

I Am Deaf in a World of Sound

2008-10-31T10:19:00.000-07:00

In my studies I've been reading about the doctrines of God as creator, God's providence, and the problem of evil and I couldn't help but stand in awe of God and write about them. As Calvin wrote: "the why is hidden in God's purpose".

I am deaf in a world of sound,
Lost despite splendors that abound,
For I think I hear aleatory
In the sounds of causality,
God gall to think contingency
But there's no serendipity
No dice roll circumstantially
No chance, no such thing as lucky
Nothing not premeditated,
What is here that's unexpected?
Never anything arbitrary
In light of God's economy.

But the trumpet of God does sound
Through the Logos, the Word is bound,
The will, shrouded in mystery
Creates the only history
That could ever be known or told
So it's been since oldest of old.
The I AM before time began
Did speak, create, command
All that is, the universe born.

Yet we in our small vanity
Stand in superiority.
The creature, the weakest of clay
Full of pride so foolish to say
By actions, choices, and the way
We live our lives that God does not
Give permission to what is wrought
Bring to exist all that was not
And never failing to fulfill
Unfolds history to His will.

I doubt there exists one who can
Sufficiently explain to man
The way, adn the why, and the work
Of God; for Scripture does shirk
All but to say that God is God:
Forever you will bow and laud.
Don't ask God to explain his way
God reigns forever and today
You must cherish moderation
Just feel the slightest vibration
While God plays a symphony
Of providential mystery.

So the inscrutable does grin
Dare mere mortals to enter in
To try to understand if they can
An unsearchable, hidden plan.
For the small slug which is your mind
Squirms below, so slow, and behind
The question: how can God if good
Allow evil, sin, wrong? And should
I trust God in uncertainty,
Incomprehensibility,
Shrouded in dark profundity?

backpacking in the budawangs

2008-07-28T18:43:00.000-07:00

I went backpacking for a two day trip to the Budawangs which is an amazing stretch of wilderness 3 hours south of Sydney, basically in between Canberra and the coast. It wasn't an especially difficult hike, but it was stunningly beautiful!

Geoff took some sweeeeet pictures! The panoramas turned out especially nice. Check it out:

http://gallery.me.com/geoffmallo#100008&view=mosaic

I'm definitely heading back there soon.

To end, here are a few cool quotes with a wilderness-esque flavor:

A society grows great when old men plant trees whose shade they know they shall never sit in.
- Greek Proverb

All good things are wild and free.
-Henry David Thoreau

2008-07-16T22:50:00.000-07:00

Hope Lives

When I’m alone

the Terror comes.

Doubting he enters in.

In isolation lurking:

Shame his fodder

Guilt his excrement

The Terror comes.

After victories won or when alone,

No matter my past

He is ready to strike.

Yet hope stands immortal.

Living in dark places

Fueled by what could be, burning bright.

Hope gives life as it casts light

Upon the darkness of a doubt.

Will you ever laugh again?

Hope thirsts to fight the Terror.

Take up your sword and fight

Strong warrior, dare to hope.

Exposure

2008-07-11T06:52:00.000-07:00

"Exposure" is a term in rock climbing to describe when you feel the height of what you are climbing. Often accompanied with feeling the exposure of being high on a rock wall come deep feelings, such as fear, excitement, and thrill of being alive that is difficult to describe. That is why I'm entitling this post "exposure". The following two poems expose a bit of my soul, and in doing so I feel fear, excitement, and a certain sense that I am really living. Part of me would like to have written more obtusely obvious uplifting thoughts. But these are deep and true for me. So are obtusely obvious uplifting thoughts. But today instead of uplifting, apparently it is time to explore the depths. So I will start here. Don't ask where they come from. Sometimes the words just come. Sometimes the words do the talking.

Only

Only when looking can I hear

Only then I see when I fear

Only when in reverent awe

Only when broken, shattered, raw

Only when hurt can you heal

Only then will I know I feel.

Only when You take and take away

Only when You give and give today.

Only when trusting have I asked

Only then desires surpassed.

Only when You shatter like You do

Only then I know what is true

Only You see me, see my real.

I fell apart

I fell apart
No, ripped to shreds.

Was torn apart,

Was wound and bound

Till my silent scream

So it did seem

Was only heard by me.

Alone in the terror. The darkness.

I bled. Tried to flee,

Only entangled me.

These wounds that cut so deep,

They were done by me,

Done by me.

Thread by thread

Did I weave

This python now

Crushing me.

Thought I’d be the only victim,

Perpetrator and victim one

And the same.

But that’s not all.

The closer she came

The greater my shame

The more her pain

Would fall like rain

Drenching to the bone

When it was shown

The man I am.