tag:blogger.com,1999:blog-80954472570763426992012-01-29T19:12:41.451-08:00FUNCTIONAL ATHLETIC TRAININGThe Guynoreply@blogger.comBlogger561100tag:blogger.com,1999:blog-8095447257076342699.post-29205302526455638162012-01-29T19:12:00.000-08:002012-01-29T19:12:41.476-08:00

Rehab work- 15 min on the recumbent bike 3x 10 body weight squats with TRX 3x 10 band exercise for calf Workout Tabata crunches Dips 10-10-14 Pullups 6-5-4 This is a pretty cool song I found after hearing it as the background music for the Safe House movie.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-69572512050154565062011-08-04T21:17:00.000-07:002011-08-04T21:17:49.472-07:00

No rehab work today I tweaked my hamstring yesterday in PT so I am giving it a break today. Conditioning 20 min As many rounds as possible (AMRAP) 10 push ups 15 crunches 15 leg lifts Total: 10 rounds 8 push ups Oregon Duck Football season is less than 30 days away. This is the theme song for the year. Lets GO DUCKS!!!! Buy the song here

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-443454804824507272011-08-03T20:06:00.000-07:002011-08-03T20:06:23.126-07:00

Really like this picture thought I would share Rehab work Bike 5 min warm up 3 sets 2 min strength work 3 min recovery 3 sets Bosu ball squats Balance work Conditioning 5 rounds 5 ring dips 5 toes to bar time: 10:21 Knee was feeling good till after rehab now my inner knee near my MCL is sore as hell. Been icing like crazy. Link of the day Zombie Awareness International The Good

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-28038382738439302972011-08-02T17:59:00.000-07:002011-08-02T18:00:00.314-07:00

This was an interesting graphic I came across today.   The Real State of America Atlas: Mapping the Myths and Truths of the United States Rehab work Bike 30 min 10 min warm up 4 rounds - resistance set high enough to keep RPMs at 55 2 min work 3 min rest Band side steps 2 each direction Stability movement bands around ankles 2 sets each leg Conditioning 5 pull ups 10 sand bag lifts (

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-33241667155878501802011-08-01T18:25:00.000-07:002011-08-01T18:25:33.502-07:00

Rehab work 30 min on the bike 10 min warm up 4 Sets 2 min resistance pedal w/ resistance set high enough to maintain approx 55 rpm 3 min rest Conditioning 25 regular push ups 25 wide grip push ups 25 diamond push ups 25 regular push ups 100 crunches Crossfit Games 2011 concluded this weekend. I watch the finals of the team, men's, and women's. Those were some brutal workouts. Congrats to all

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-82550395234303569872011-07-27T20:29:00.000-07:002011-07-27T20:29:44.728-07:00

All-in-one Stand Alone Pull up Bar 9-6-3 Pull ups Ring dips 80lb sandbag lift While not an extremely long workout got a good conditioning effect. Nice since its been about 7 months since I have really had that. Leg measurements Extension 5 degrees Flexion 111 degrees Links How to make a sandbag Possible New Military Retirement (total crap if you ask me)

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-76358056188492654222011-07-07T18:39:00.000-07:002011-07-07T18:39:46.611-07:00

I liked the picture so much I had to borrow it! This has been a good week for me. Its my second week doing circuit training and I am still pretty sore, but I can tell that my capacity is coming back fairly well. Couple of simple and nice benchmarks I was able to do a minute of crunches without stopping and get thirty seconds of push-ups before resting. I am going to add one modified

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-56988839119353293722011-07-01T22:15:00.000-07:002011-07-01T22:15:26.223-07:00

Today is a rest day for me. You  may be thinking to yourself...rest day what the hell?!?! He's barely done anything this week. Well considering how little I have really done in the last few months I am very sore and and need one. Don't worry though I will be doing some work again tomorrow. In the mean time I came across an interesting concept it was an email charter. Essentially a set of

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-70487133746544888092011-06-30T20:50:00.000-07:002011-06-30T20:50:19.096-07:00

Oh so true of office BS Today I did an hour of circuit training with a group at work. I had to modify alot of the exercises due to my knee injury but all in all not bad. Definitively still got a good workout in. The group meets twice a week which is perfect for me. 

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-89104464707387266432011-06-30T17:14:00.000-07:002011-07-02T14:31:04.946-07:00

Workout 5 rounds 2 pull-ups 8 push-ups 10 crunches Not exactly a gut buster for most, but then again I have been sitting on my butt since the end of January. Gotta start somewhere. I broke a sweat and started breathing heavy so I figured I'm right on track. Google has come up with another attempt at a social network Google+. I am not sure I am sold on switching I may give it a try, but

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-38597832461083570002011-06-27T21:08:00.000-07:002011-06-27T21:08:14.988-07:00

So today was my first attempt at anything that resembled a Crossfit workout. I have had this destroyed knee, I am about 6 months into an 18 month recovery process. I have had two surgeries and have couple more still to come. I take Oxycontin just to make it though the day and numb the pain. I am tired of sitting around so today I did a scaled Crossfit main site WOD. The original workout was

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-37716547600213039682011-05-04T23:06:00.000-07:002011-05-04T23:07:15.664-07:00

Good ol' Arnie used to do 50 pull ups to start his back workouts Pull ups 5-5-5 Chin ups 5-5-5

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-65947214763739289782011-01-28T15:05:00.000-08:002011-01-28T15:05:29.359-08:00

I blew out my knee playing basketball and will have to have a complete reconstruction. Follow my journey of recovery and trying to keep some exercise going. The Road Back from Destruction

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-76027215319271132462011-01-25T20:46:00.000-08:002011-01-25T20:46:28.499-08:00

I have a PT test on Thursday and from personal experience I know that 2  days of good rest lets me reach max recovery and not back slide on performance. So today I took it easy. I did the rest stretch+recovery day workout from Seal Grinder PT, except for the Yoga poses just ran out of time this morning. I spent a good amount of time stretching my hamstrings freaking deadlifts on Sunday really

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-62511699255988934192011-01-24T21:25:00.000-08:002011-01-24T22:45:00.497-08:00

Brian MacKenzie IAMUNSCARED 2.5 mi run Did not time this run just ran to loosen up my legs and help me get thru the Monday blah feeling. I was going to do the CF main site WOD but my hamstrings are very sore and tight from the deadlifts yesterday so I decided to take it easy and stretch. I have pulled my right hamstring twice so I am cautious about pushing myself when they are sore and worn

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-82547567969869844152011-01-23T20:54:00.000-08:002011-01-23T20:54:17.020-08:00

Workout 3 rounds 275lb Deadlift 10 reps 50  Double Unders Time: 11:04 Found a super funny website that has mistakes in text messages because of the auto correct feature. I was crying with laughter at some of the posts. Made me smile during a terrible day. Damn You Auto Correct

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-23400154735411098792011-01-20T19:44:00.000-08:002011-01-20T19:44:02.495-08:00

My picture should really be in there. The Snatch! This is particularly troublesome exercise for me because I have always had trouble overhead squatting. However I have been working on it, and spent a good amount of time warming up with the movement kind of greasing the groove so to speak. Workout Snatch 1-1-1-1-1-1-1 My numbers were not very impressive at all in fact I am sure there is some

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-27987796603294703422011-01-18T20:52:00.000-08:002011-01-18T20:52:42.871-08:00

I have been doing workouts but been forgetting to post. Today was a make up for the Crossfit Total. 1 RM Deadlift: 405lbs Squat: 295lbs (pr) Press: 170lbs (pr) Total: 870 (pr) I was happy over all I PR'd my total by 25lbs. I have really been wanting a 900lb total. My deadlift was terrible. I think it was because I did ton of cleans yesterday.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-5477008247409459602011-01-09T19:47:00.000-08:002011-01-09T19:47:04.374-08:00

WorkoutWeighted Pull Ups 1-1-1-1-1-1-1 53-53-53-55.5-58-60.5 lbs

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-19232263474214874222011-01-08T22:44:00.000-08:002011-01-08T22:44:20.002-08:00

A small puddle of my work :) Workout3 rounds10 Wall Climbs10 Toes to Bar (TTB)20 Box Jumps The this was a scaled down workout from Crossfit the original workout was set for 5 rounds but once I tried my first wall walk I knew I was in over my head.  My total time was 43:55.  This workout was deceptively difficult I thought it might take me about 30min  for the whole thing, this was just an upper

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-30305286593612505212011-01-07T17:00:00.000-08:002011-01-07T17:03:06.009-08:00

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother,

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-47258917958998275092011-01-06T21:11:00.001-08:002011-01-06T21:11:39.014-08:00

Meatloaf 1lb extra lean ground beef (90/10) 1lb ground turkey (85/15) red pepper onion mushroom 1/3C crushed tomato 1 omega 3 egg 1 TBSP water Paleo seasoning: I like pepper, coriander, cumin, Mrs. Dash Mix all ingredients and put into a loaf pan (or shape into a loaf), bake at 350 for about 1 hour This recipe was courtesy of a cookbook from Crossfit Milford here.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-68168398553659973922011-01-05T21:09:00.000-08:002011-01-05T21:09:20.220-08:00

Courtesy of Crossfit Zone Workout Three rounds, 21-15- and 9 reps 95 pound Thruster Pull-ups My son's workout Three rounds, 21-15-9 reps 25lb dead lifts with a KB Burpees

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-71200547454452102572011-01-04T23:09:00.000-08:002011-01-04T23:09:04.698-08:00

Courtesy of Crossfit TSAC Workout Front Squat5 Sets 3 Reps195-195-195-200-205 Not really impressive numbers but I need to start somewhere.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-90083618338699098242011-01-03T19:15:00.000-08:002011-01-03T19:15:40.976-08:00

Got this workout again from the Crossfit main site again. 3 rounds 400m run 75lb overhead squat 30 reps 21 pull ups I don't really know what my time was forgot to start my clock I was working out with my 10 year old step son today. He loves football so I worked on his body weight squat. He did 3 rounds of a 80lb sandbag flip 10 reps and 20 jumping jacks. I was happy to have him get a workout

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-81914246509894424542011-01-02T19:00:00.000-08:002011-01-02T19:00:28.489-08:00

Courtesy of Paleo Diet Lifestyle 1/4 cup butter tallow, coconut oil or poultry fat 1/2 lb black olives (kalamata), cut in half 8 chicken thighs, with bones and skin; 3 cups onions, sliced thin 30 gloves garlic, minced and smashed almost to a paste 1/2 cup lemon juice 2 extra lemons, thickly sliced (remove seeds with the tip of a knife) 1 1/2 cups chicken stock A bunch of picked thyme leaves

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-59226587433569579182011-01-01T22:36:00.000-08:002011-01-01T22:39:49.649-08:00

Courtesy of Crossfit Roots "Jack" 115 lb Push Press 10 reps(53 lb)1.5 pood KB swings 10 reps24" Box Jumps 10 reps 20 min As Many Rounds as Possible (AMRAP)

The Guynoreply@blogger.com1tag:blogger.com,1999:blog-8095447257076342699.post-30578372735788306032010-12-30T17:29:00.000-08:002010-12-30T17:29:17.964-08:00

Thought this was a great photo of a garage gym, very dungeon feeling. Who ever trains here is serious. Courtesy of SICFIT Workout 20 min (AMRAP) As Many Rounds as Possible 5 Pull ups 5 Ring dips 4 (HSPU) Hand Stand Push Up 10 KB Swings 24kg I got a total of 4 full rounds and 2 HSPU into the 5th round. I am terrible at HSPU so I am happy I got that many rounds. I made my 80lb sandbag

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-34479292584295379442010-12-28T19:02:00.000-08:002010-12-28T19:13:32.101-08:00

This picture was to cool not to share courtesy of Crossfit Main Site Today I did the workout from Crossfit main site. 7 rounds 3 reps 185lb front squat 7 reps L Pull ups I did not record my time I just wanted to get though this bastard. My squat strength is terrible so the front squats were a real bear. I am not great a L Pull ups but I manage to get through them. Check out the new page I

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-79701369713364381882010-12-27T19:38:00.000-08:002010-12-27T19:40:19.893-08:00

4 Rounds 400m sprint25 push ups20 air squatsTime: 21:27 5x5135lb press My 10 year old son played his first year of tackle football and wants to train to get better, I came across this interesting article about adolescent/preadolescence strength training. 

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-73757900756740820242010-12-26T22:49:00.000-08:002010-12-26T22:49:23.783-08:00

Its been a few days since I have been able to get on the computer. I have been having a  good holiday season. My wonderful wife hooked me up this year. I got a new Droid X phone and some new Vibram Five Finger, the Trek Sport model. So I am excited to give those a try tomorrow. I really like this newer model the sole is just a tad thicker and the way the strap works makes for a much more

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-22630360956134632252010-12-23T14:52:00.000-08:002010-12-23T14:53:24.551-08:00

Going back to my post a couple of days ago I decided to start testing out my idea of breaking my workouts into different components.  Today I worked on strength and some endurance. STRENGTH Power Clean max 215lbs Weighted Pull ups 2 sets over hand 4/3 2 sets under hand 3/2 ENDURANCE 4 rounds 400m sprint 12 KB swings 5 ring dips

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-40511953634985640562010-12-21T20:19:00.000-08:002010-12-21T20:27:16.332-08:00

Decided to do some old fashion weight training today. 4 sets 10 repsPress 115lbsFirst two sets were unbroken then the last two were 6-2-2 4 sets 10 repsDead Lift 225lbsAll unbroken sets 40 Knees to Elbows (KTE) One of the websites I check regularly Seal Grinder PT is putting on a pull up competition. I am glad to see this. Contests are always fun. I am going to submit an entry. My goal is to get

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-23840423738635029102010-12-20T22:27:00.000-08:002010-12-20T22:27:31.330-08:00

Courtesy of: 3Rings I have been thinking about many of the training programs I read, research and follow. I have decided to generate my own programming based on my personal athletic experiences and inspiration from the following resources. My Goal: Develop a training program that utilizes Crossfit principles that can be customized to meet an athlete's specific need or sport. Crossfit

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-9986636167857824802010-12-20T20:32:00.000-08:002010-12-20T20:32:26.294-08:00

Today was a busy day. Had to get up early to workout before the Monday staff meeting. AM Warm up 10 pull ups 10 ring dips Stretch Workout 2.5 mi run PM 1 hr hoops I know basketball is probably not real PT but I love playing. Found a pretty cool website some training info/ very entertaining reading, even the reason for the name in the "About" section is priceless. Talk to me Johnnie They

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-64124006346944680702010-12-18T08:12:00.000-08:002010-12-18T08:12:23.240-08:00

Courtesy of: Everyday Paleo Persimmon Love 2 lbs boneless skinless chicken thighs 1 red onion, diced 4 garlic cloves, minced 4 fuyu persimmons, peeled and diced ½ cup chicken broth 1 teaspoon fresh grated ginger 1 teaspoon poultry seasoning A sprinkle of cayenne pepper 1 ½  tablespoons coconut oil Sea salt and black pepper to taste Season the chicken thighs with salt and

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-5734735542365381612010-12-16T22:01:00.000-08:002010-12-16T22:01:48.353-08:00

AM40 lb ruck for 1hr traveled approximately 4.5 miles.Not super fast but not to bad considering I haven't rucked for a while PM1.5 hrs of full court basketball My legs feel good but I am tired as hell after that. I decided that I would start doing more ruck marches in the mornings its a good way for me to burn fat on an empty stomach. Plus bonus I can listen to some audio books on my IPod. I

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-86615723564643369682010-12-14T19:48:00.000-08:002010-12-14T19:48:43.768-08:00

This was a cool picture I came across. Courtesy of Crossfit Ktown  30 Hang Power Cleans 135lbs50 Leg raises50 Bicycle Crunch (4 count) My hips are a little tight today but some good long Sampson stretching really helped out. Surprisingly my calves are not that sore after all of the running I did yesterday. I am going to attempt my 5k route in my Vibram Five Fingers and see how I hold up. 

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-28878268488735431982010-12-13T20:20:00.000-08:002010-12-13T20:20:40.614-08:00

Here is the track we started around the end of blue line. Today my buddy Steve worked out with me so we had fun with it. We took turns running up a steep 200m hill then back down again. While one person ran the other did air squats, then the next time push ups then rest. So the workout went like this First round Steve: running Me: air squats Second round Steve: air squats Me: running Third

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-8463650479611697842010-12-11T19:26:00.000-08:002010-12-11T19:31:23.664-08:00

I had finals today so between that and a birthday party. I took the day off slack job I know but it feels good to get them done and out of the way! Me!

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-89884367770958174562010-12-10T19:30:00.000-08:002010-12-10T19:30:33.004-08:00

Serious teamwork 2 rounds Walking lunge around a basketball court 100 Flutterkicks (4 count) 15 Bouncing ball push ups Bouncing Ball: This is a version of a plyometric push up, where you explode with enough force to get your feet off the ground as well. I was not able to find a video demo, I will get one posted soon. Check out this interesting story blending tech and fitness. Engadget

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-89503680814072824152010-12-09T17:22:00.000-08:002010-12-09T17:43:30.284-08:00

My legs are crazy sore today, I have been playing a lot of basketball on top of my workouts. So I am going to just stretch today and then go at it again tomorrow. Below is a tasty looking Paleo recipe I found courtesy of My Paleo Kitchen hope you enjoy. Chicken Breasts with Leek Ingredients - 4 chicken breasts - 2 leeks - 6 slices of bacon - lard or butter - olive oil - thyme - salt & pepper

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-66601034700104479092010-12-08T18:43:00.000-08:002010-12-08T18:43:44.431-08:00

I love comedy this was to funny not to share As many rounds as possible in 20 minutes (AMRAP) 10 Wallball 20lbs 15 Push Ups 20 Sit Ups I got 9 full rounds and through 5 sit ups on the 10th. It was my buddy Steve's first Crossfit style workout. He was smoked but is willing to come back for more:)

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-80402691813025982512010-12-07T20:49:00.000-08:002010-12-07T21:53:38.704-08:00

Image from Carbolic Smoke Please take a minute and remember all of the Americans that lost their life at Pearl Harbor this day 1941. Workout 10-9-8-7-6-5-4-3-2-1 Pull-ups/Chin-ups Deadlift 185lbs 20 Flutterkicks after each set above 10-10-20 9-9-20 8-8-20.... you get the idea. I was getting smoked so I had to start switching back and forth between pull-up and chin-ups.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-80279512008244669842010-12-06T17:35:00.000-08:002010-12-07T21:56:42.699-08:00

Workout 4 rounds 10 dips 10 squat cleans with 35lb dumbbell 20 military style situps News: Soldiers Turn to Diet Pills and Liposuction Being in the military and having my own battles with weight control issues, I can relate somewhat to this article. That said, it is BS. I monitor myself, and make smart decisions to control my weight, I don't starve myself, or use laxatives. I think people

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-69699932405637612772010-12-04T22:15:00.000-08:002010-12-04T22:18:30.338-08:00

My legs are smoked from yesterdays workout. So I am taking a nice rest day today. Had to work, which was not to fun. Second biggest game of the year for my favorite football team the Oregon Ducks. I didn't get to watch but I made sure to get regular updates, and of course they won. DUCKS 37 BEAVERS 20 Next Step the National Championship January 10 2011 GO DUCKS!!!!!! BCS Gotta show my love!!

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-3053421020205344442010-12-03T16:34:00.000-08:002010-12-03T16:34:01.954-08:00

100 Overhead Squats with 45lb bar 100 Double Unders VIDEO DEMOS Overhead Squat Double Unders

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-1920429530145786542010-12-02T21:36:00.000-08:002010-12-02T21:45:13.522-08:00

I love playing basketball. Today got an hour and a half. Then did 100 sit-ups. Nice light recovery day. My chest and legs are still pretty sore from my squat max and 100 push-ups yesterday. Did some good stretching. Found a good deal for Eastbay just thought I would share

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-43060737962863422872010-12-01T21:33:00.000-08:002010-12-07T21:54:35.302-08:00

My rings and pull-up bar. Today was a simple calisthenic workout. 5x 20 push-ups 20 flutter kicks

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-91407149572043446632010-11-29T18:08:00.000-08:002010-12-07T21:55:30.265-08:00

Today was a good first day back after the holiday. I played hoops for about an hour then did a max test on my back squat and over head press. I was pretty happy with my squat performance I PR'd by 10lbs. OHP was same as my last Crossfit Total Back Squat: 265# Over Head Press: 165# 100 sit-ups Random: Here is a funny video hope you enjoy. I would pay to get to exact this kind of revenge :)

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-47346536107827445302010-11-18T17:50:00.001-08:002010-11-18T17:50:56.592-08:00

Today was cold, winter is definitely here. Wore sweats long sleeve shirt and a beanie cap and was still pretty cold while running. Warm-up 2x 10 pull-ups 20 sit-ups 10 OHS with a bar 2 mi run in my FiveFingers I don't know what it is about the shoe change but my posterior chain is absolutely smoked.

The Guynoreply@blogger.com1tag:blogger.com,1999:blog-8095447257076342699.post-2055514081109792992010-11-17T20:24:00.000-08:002010-11-17T20:24:57.660-08:00

Today just did a short grinder workout (15 minutes) inspired by SEALFIT. It was just a continuously running circuit of various calisthenics mixed in as many creative ways as possible. Cannot remember everything but I did mix in some clapping push-ups which I have not done in a while, and some jump squats. Then some good stretching time. My hamstrings are very sore after yesterday. Still very jet

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-68546047397092943062010-11-16T19:43:00.000-08:002010-12-06T19:50:50.912-08:00

Just got back from a long business trip. Decided to day was D-day for switching my running to FiveFingers shoes. Did 2 mi today it felt really good. Calves are pretty tired can tell different muscles are emphasized.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-50316994199561013962010-10-16T19:06:00.000-07:002010-12-06T19:53:50.388-08:00

Gotta love college football season. I am an Oregon Duck fan myself, but they had the week off. So I decided to watch the South Carolina vs. Kentucky game, seeing as SC knocked of #1 Alabama last week thought I would check them out. Game was boring for a bit but he 4th QTR just went down to the wire couldn't miss that. Then Ole Miss is playing with the Ducks previous star QB so had to stay for

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-39125630920416849082010-10-15T19:11:00.000-07:002010-10-15T19:11:25.853-07:00

I've been pretty sick coughing up bright green balls of goo, finally starting to clear up. Yesterday was the first real day of PT back. 14 OCT 10 20 min run 1max set of pull ups (11 reps) 10 dips Today was just an easy 2 mi run.

The Guynoreply@blogger.com0tag:blogger.com,1999:blog-8095447257076342699.post-40588400417307766772010-09-29T16:42:00.000-07:002010-12-07T21:57:07.046-08:00

This a workout I like to do when its been a few days between workouts. 5 rounds 20 reps 135# Bench-press 20 resp sit-ups 2.5 mile run

The Guynoreply@blogger.com0