9/29/2008 CrossFit Mashup

The kettleburner is: 45 lb - 7:41
20 2 arm swings
20 1 arm cleans (10 left: 10 right)
20 1 arm presses (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 2 arm swings
20 Front squats (10 left: 10 right)
20 2 arm swings
20 Single leg deadlifts (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 straight legged deadlifts
20 Kettle bears (10 left: 10 right)
- Clean on left
- 1 Arm Front squat
- Straight into left Arm Thruster
- 1 Arm swing to switch hands
- Clean on Right
- 1 Arm Front squat
- Straight into right arm thruster
- Swing to switch hands
- Repeat x 10


The 1/2 kettleburner is: 2 pood - 8:37
10 2 arm swings
10 1 arm cleans (5 left: 5 right)
10 1 arm presses (5 left: 5 right)
10 1 arm Alt swings (5 left: 5right)
10 2 arm swings
10 Front squats (5 left: 5 right)
10 2 arm swings
10 Single leg deadlifts (5 left: 5 right)
10 1 arm Alt swings (5 left: 5 right)
10 straight legged deadlifts
10 Kettle bears (5 left: 5 right)
- Clean on left
- 1 Arm Front squat
- Straight into left Arm Thruster
- 1 Arm swing to switch hands
- Clean on Right
- 1 Arm Front squat
- Straight into right arm thruster
- Swing to switch hands
- Repeat x 5

100 burpees - 10:20

9/28/2008 CrossFit Anniversary

34/m/188

1 year of CrossFit..... Therefore I made up a new workout.....


The Anniversary

Set of
20,18,16,14,12,10,8,6,4,2

of

Burpees (1/2 reps)
Handstand pushups (1/2 reps)
Pullups
Back ext
Pushups
Situps
Squats

41 mins killer workout.

PM

150 Burpees for time... 17:02

Happy Anniversary. I cannot believe the shape I am in I am 72 lbs lighter since starting CrossFit.

9/27/2008 Rest Day working the Kettlebell with my bro

My brother wanted some kettlebell instruction so he came over.

We did a 1/2 kettleburner. I did it at his pace to walk him through the workout. It was a very light workout.

9/26/2008 308 Triathalon

2k Row 7:15
5 mile bike 12 min on Great Western Trail on Mountain Bike (crushed lime stone path)
2 mile Run (Grace run) 17:37

absolutely killer, that run was very hard

9/25/2008 Schmale Road ride on Great Western Trail followed by Kettleburner with 2 pood Kettlebell

Schmale road ride in 27 mins on mountain bike. The path was wet from yesterdays rain storm. It made the going slow.

Then did a 10 min 1/2 kettle burner with 70 lb (2 pood) kettle bell

Kettleburner 1/2
For time

10 2 arm swings
10 1 arm cleans (5 left: 5 right)
10 1 arm presses (5 left: 5 right)
10 1 arm Alt swings (5 left: 5 right)
10 2 arm swings
10 Single leg deadlifts (5 left: 5 right)
10 1 arm Alt swings (5 left: 5 right)
10 Good mornings
10 Kettle cubs (5 left: 5 right)
- Clean on left
- Straight into left Arm Push jerk
- 1 Arm swing to H2H switch
- Clean on Right
- Straight into right arm Push jerk
- H2H switch hands
- Repeat x 5

Didn't keep time but it was intense. So much for my rest day.

9/24/2008 Kettlebell Incinerator

Kettlebell Incinerator

20 2 arm swings
20 1 arm cleans (10 left: 10 right)
20 1 arm presses (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 2 arm swings
20 Single leg deadlifts (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 Good mornings
20 Kettle cubs (10 left: 10 right)
- Clean on left
- Straight into left Arm Push jerk
- 1 Arm swing to H2H switch
- Clean on Right
- Straight into right arm Push jerk
- H2H switch hands
- Repeat x 10
20 Single arm snatches (10 left: 10 right)
20 Single hatchet side swings (10 left: 10 right)
20 OHS single arm squats (10 left: 10 right)

For time

9/24/2008 Globo Gym Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge,
50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

As rX;d 29:56.... Doing this at Globo Gym always presents some formidable challenges since I have to navigate the logistical problems of Globo Gym rats and the fact that the equipment is spread throughout 3 floors in between all the other useless "machines".

I am still happy with the time.

9/23/2008 PM Bike ride - 8 miles to Schmale road and back

Did this ride in 26 mins. 7.99 miles speed avg =18.4 miles/hour. That is on a mountain bike with slicks and aerobars.

9/23/2008 Metcon

Suicidal Jumping Angie
Sets of
20-18-16-14-12-10-8-6-4-2
of
Pullups
Double unders
Pushups
Situps
Squats
25:36

9/22/2008 Kettlebell Metcon

Kettle Burner.... 9:11

Kettle Grace.... 8:50
3x10x each side - 2 pood (70lbs) kettlebellMust do 3 on 1 side then 3 on the other before moving on in sets.30 Clean & Presses on each side.

Getting over a cold

9/20/2008 Good Morning Cindy

Cindy

20 mins max round of
5 pullups = 115
10 pushups = 230
15 squats = 345

23 + 5 pullups. Off my PR by 2 rounds but I did it at 5am on an empty stomach so I am not too disappointed.

9/19/2008 5x5 20 AM and 5K PM

5x5 20 is

20 rounds of
5 pullups
5 burpees

for time
17 min

5K

25:42 Lakefront path not great but not horrible

9/18/2008 Day off

11 hour work day and 4 hours of travel little time for a wod

9/17/2008 Suicidal Angie plus

Suicidal Angie Plus

Sets of

20
18
16
14
12
10
8
6
4
2
30

of

Pullups
Back ext
Pushups
Situps
Squats
For time ... 26 min

9/16/2007 Day off

A badly needed rest day

The God Delusion By Richard Dawkins... Different perspective on basic humanist arguments

Richard Dawkins, the world famous Oxford evolutionary biologist, author, public speaker and atheist takes on religion in this tour de force. If you have an interest in the current popular atheist type books, this book is a must read.

I would say that Dawkins perspective in this book and others are the scientific/evolutionary side of similar arguments made by Daniel Dennett, Sam Harris or Christopher Hitchins.

Personally I really enjoyed reading this book; I thought it was entertaining, informative, funny at times and very well written. However, please keep in mind when you read this book that it is not a work of philosophy or theology, it really is a perspective book about the existence of God and value of religion. It represents an atheists perspective on the value of religion in society, how can it not been entertaining. Considering the author and the subject matter some may find this book incredibly provocative.

Many readers who claim to be "faith-heads" (to borrow a term from Dawkins) may find this book insulting and preposterous. Contrary to what many reviewers have written, personally I did not find anything about the text very hateful. Essentially I would say that many of the arguments Dawkins makes are the basic humanist arguments that have been around since the enlightenment; Dawkins revitalizes these arguments by introducing a different, modern perspective and his own insightful opinions. At times he gets carried away in his own rhetoric but by and large this problem is small when compared with his compelling take on this very interesting subject matter.

Another issue I felt in reading the book is Dawkins refutes the teachings of the Bible based on the assumption of literal interpretation. Anybody who has grown up as a church goer or taken theology classes knows his interpretations could be understood as "theologically" incorrect or subject to criticism. However, from the perspective of this book I would say his points are still extremely valid since it is the literalist interpretation of scripture he is attacking.

Dawkins use of historical references and quotes are appropriate and interesting. Probably one of the most poignant arguments is the near the end of the book where he discusses the evolutionary origins of morality, effectively refuting the assertion that without God there can be no morality. Also worth mentioning is his well developed argument for the literary value of the Bible and other religious books.

In conclusion, if you already have come to a solid personal conclusion about the existence of God I do not think this book is going to convince you. "Faith" is a very hard thing to shake in a trully convicted individual.

If you agree with Dawkins that God does not exist then you may like this book, you may find it reinforces your world view.

If you have unquestioned faith in the existence of God(s) or a lifetime commitment to your faith you may hate this book.

Either way, agree with him or not, I think this is a interesting perspective on an interesting subject. I also highly suggest the Selfish Gene by Dawkins.

9/15/2008 CrossFit WOD Chief AM - CrossFit Endurance+ PM

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Cycle 1: 5
Cycle 2-5: 4

Total reps:

135 power cleans = 63
Pushups = 94
Squats = 189

PM

CrossFit Endurance

Paced 1000M row/ 1:47 per 500m / 3:34.2
------------------------------------------
C2: 8 x 250m @ 90% of best avg. Recover 1 min and repeat

Total distance: 1500m
Time: 4:50.2
Avg pace: 1:36 per 500m
------------------------------------------
Strength & Recovery Circuit 2 round:

The Strength & Recovery Circuit is a circuit of 5 exercises keep all rep between 10-20, pace fast with little rest between exercises. Try to do it 3 rounds, today I did 2 rounds.

Glute ham developer situps
Glute ham developer hip ext
Kettlebell swings
Bench press
Pullups

ROUND 1:
Glute ham developer situps 15
Glute ham developer hip ext 15
Kettlebell swings 70 lb : 15
Bench press 225: 12
Pullups : 17

ROUND 2:
Glute ham developer situps 15
Glute ham developer hip ext 15
Kettlebell swings 70 lb : 15
Bench press 225: 12
Pullups : 22

9/14/2008 Easy 4 mile relaxed run with Dog

Mason and I did the 4 mile west run on Sunday, easy pace untimed, just a man and his dog running.

9/13/2008 5k Row & KettleGrace

5,000m/ 18:53.6 , time / 1:53.4 / 500m

PR for 5k

3 hour break then I did a single kettlebell grace aka KettleGrace

3x10x each side - 2 pood (70lbs) kettlebell

Must do 3 on 1 side then 3 on the other before moving on in sets.

30 Clean & Presses on each side.... 7:26

9/12/2008 Crossfit and kettlebell

34/m/192

Kettleburner in 9:33

Suicidal Angie-and-a-half in 22:31

A suicidal Angie and 1/2 is some I made up

it is sets of

Pullups
Pushups
situps
Squats

in 12 sets of the follow rep configurations

20-18-16-14-12-10-8-6-4-2-20-10

150 reps.....

9/11/2008 5k training run for Urbanathalon

m/34/192

25:24 Lake front 5K I did this run on the Lake path.

9/10/2008 Burpee Marathon PM

5 burpees on the minute for 50 minutes

250 burpees... Very tough.

9/10/2008 Crossfit WOD Diane

It was not rx'd but I did today as a sub, this was my first full rx Diane

21-15-9
225 Deadlift
hand stand pushups

9:00 flat

Chili with chopped chicken breast

Made my Quick Zone Chili recipe yesterday but substituted 16 oz of Chopped Chicken breast... it came out great

Quick Green Black Bean Zone Chili
28 oz Can of Chopped Tomatos (36 g carbs) (4C)
2 x 4 oz Green Chiles (20g carbs) (~2 C)
1 can Tomato paste (25g carbs) (~3C)
1.5 cup of Black Beans (6 C)
3/4 chopped Onion (1C)
16 oz Chopped Chicken breast(1 oz = 1 block) (16P)
~5 1/3 tsp Olive Oil (16 F)
Chopped Garlic, Cumen (tons), Chili power, salt and pepper to taste.
Easy to make and awesome.


Steps:

1.) Brown and drain meat add spices - slice or chop as desired
2.) Heat oil in chili pot add garlic and onion, carmelize onions
3.) Combine meat into pot add the rest of veggies
4.) Add 1 cup of water lower flame and let simmer for 45 mins stirring occasionally.

--- to reduce cooking time add less water and reduce the simmer time as desire. I have reduced the simmer to <5 mins and the result have been fine.

9/9/2008 PM Running

Did the Grace run....

Leg 1: 7:41
Leg 2: 7:45

Total: 15:26 this is a great time

9/9/2008 Metcon and a little bench press

34/m/190

21x7 - A basic cal metcon

This is something I have been dreaming up and it actually ended up being pretty good

Alternate 2 mins of max work 30 seconds of rest for the following exercises

Hand stand pushups
pullups
pushups
OHS w/ 45 lbs bar
situps
burpees
knees to elbow

Go for reps

I did
Hand stand pushups (23)
pullups (41)
pushups (77)
OHS w/ 45 lbs bar (44)
situps (51)
burpees (21) <--I gassed out here
knees to elbow (27)

After did a little bench press

135x10
185x5
225x5
255x5
255x5

9/7/2008 Crossfit Linda - 3 bars of death

34/m/190 - Hardest part were the cleans, those were exhausted I did full cleans

Deadlift 1.5 x body weight (rx= 285; weight used 285)
Bench Press 1x body weight (rx = 190; weight used 195)
Clean .75x body weight (rx = 145; weight used 155)

for time

sets of

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

My time > rx'd was 25:04

9/6/2008 Rowing 10K row

10k/39:04.2/27 spm

I changed around my warmup a little bit, after joint mobility I am doing longer cal sets to warm up I think it works better...

10 hand stand pushups
10 burpees
20 pull ups
25 pushups
30 air squats
30 situps
30 back ext...

I like it much better this way

34/m/190 this morning, had pizza last night. I have not eaten pizza in probably 10 months. I was probably 240 lbs last time I ate pizza.

9/5/2008 5k Crossfit Endurance run

m/34/188

26:11 bad time but I did the run on the Lake front on lake michigan, it is always a challenge running on the lakefront path.

9/4/2008 Rowing AM and Kettlebell metcon PM

34/m/190

5k row 19:33.6 - PR

PM

Kettleburner: 8:31 it was very easy. My PR by like 1 minute. I was very relaxed while I did it and coasted, felt very good.

The kettleburner is:
20 2 arm swings
20 1 arm cleans (10 left: 10 right)
20 1 arm presses (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 2 arm swings
20 Front squats (10 left: 10 right)
20 2 arm swings
20 Single leg deadlifts (10 left: 10 right)
20 1 arm Alt swings (10 left: 10 right)
20 Good mornings
20 Kettle bears (10 left: 10 right)
- Clean on left
- 1 Arm Front squat
- Straight into left Arm Thruster
- 1 Arm swing to switch hands
- Clean on Right
- 1 Arm Front squat
- Straight into right arm thruster
- Swing to switch hands
- Repeat x 10

9/3/2008 Tabata something else and then some

Tabata like Tabata Something but with back extensions added in....

Pullups 10-10-9-9-8-8-6-5
Pushups 12x8 (PR!)
Squats 20-19-19-19-18-17-16-13
Situps 12-12-12-12-10-10-8-8
Back extension 10x6 , 8x2

34/m/191

9/2/2008 CrossFit+ Running

Warm up + Burgener Warmup

Push Jerk

135x3
185x3
205x3
215x3
225x3
245x1

Did the Grace run afterwords

leg1: 8:07
leg2: 7:49

Quick Green Black Bean Zone Chili

28 oz Can of Chopped Tomatos (36 g carbs) (4C)
2 x 4 oz Green Chiles (20g carbs) (~2 C)
1 can Tomato paste (25g carbs) (~3C)
1.5 cup of Black Beans (6 C)
3/4 chopped Onion (1C)
24 oz Lean Ground Turkey Breast (1.5 oz = 1 block) (16P)
~5 1/3 tsp Olive Oil (16 F)
Chopped Garlic, Cumen (tons), Chili power, salt and pepper to taste.

Easy to make and awesome.

Brown the meat then combine everything else. Great Chili!

9/1/2008 Rowing

Yesterday was a day off because of family obligations.

I did do a bike ride early in the morning yesterday. To elmurst & back 25:33 1 way 26:12. Great ride.

9/1/2008

10k paced row. In preparation for the Urbanathon I want to do a paced endurance workout once and a while since I will need to keep up a higher pace for an extended period of time.

10k/39:41.1/29 spm

34/m/191