October 2011
1 post
Today's Patio WOD
WUP
DL 155 x 5, 145 x 5
KB Press 35 x 5, 25 x 5
then
3 pullups ( my current dead hang max )
5 ring pushups
2 pullups
5 ring pushups
1 pullup
5 ring pushups
August 2011
1 post
Patio WOD: Burning Kbs of Fire.
Warmup
5 rounds, 5 each
pullups
pushups
leg raise
bridge
box jump
Running
run 1 mile 80%
Strength
3 x 5 each at appropriate weight
front squat
press
deadlift
MetCon
10 rounds for time.
20 kb swing
5 pushups
20 sec rest
July 2011
1 post
April 2011
6 posts
1 tag
WOD: Man Down
Our gym always does an A part, and a B part, so here’s what’s in my head today:
A: Fun with Kettlebells.
1-2-3-4-5 Clean and Jerk, start at 1rpm and step down in weight each time.
B: Man Down.
6 rounds for time:
5 DeadLifts @ 185lbs
400m run, 100lbs sandbags on shoulders
5 Pullups
“The current custodians of ebooks — Amazon, Google and the publishers — have...”
– The Technium: What Books Will Become, via Jeremy. (via nikf)
THIS.
(via quatermain)
Beast of Bear WOD
Today work engagements called at a time that was not conducive to my normal workout schedule. And my lovey wife greeted my birthday morning with an olympic weight set to call my own for my patio WODs, so I got the kids off to school and let the suffering commence.
Do Until Failure, which will be quite apparent.
100m sprint with 50lb sand bag on right shoulder
100m sprint with 50lb sand bag on...
March 2011
7 posts
Around The House: WOD
Today I had a couple of friends come over to train on the patio. These guys are around my age and in the similar pattern I had fallen into, of just less and less exercise over the years. Although they belong to a local globo gym, they were curious about my enthusiasm for CrossFit, and wanted to come by.
I tried to plan a workout that would be intense, but not too long or too heavy. They need...
PR JUMP ROPES →
placed in the “to order” list.
Ease Into Weekend WOD
Today was a big day with a lot of bowl delivery, and a tough workout. We did a brutal A part of Core work, then 11 minutes of suffering with 60 seconds of ring dips, 60 of box jumps, then 60 rest. 4 times. My final total rep count was 190, which was enough to leave me on the ground. So for my sister I came up with something slightly more pleasant.
warmup- some light stretching, wherever you feel...
Beginner WOD + Today's Error.
Fresh off my Man Vs. Steak lunch, I am feeling a little pain. Why? Because today instead of inflicting my own misery on myself, I headed down to my favorite box in the whole world, CrossFit Southbay. The WOD there greeted me with 5 minutes of GI Janes before hitting 1 rep maxes on Bench and Sumo Deadlift.
GI Jane is Burpee into Pullup. I did Burpees yesterday! Whoops. Only hit 39.
The Bench...
HHFB WOD #1 - Exploration
You may or may not know, I am a CrossFit Level 1 Trainer. Here comes some WODs.
This one was particularly devious. I’m not a huge fan of WODs that have too many movements, I like to focus on a couple of things and hit the intensity. I think it’s more mentally challenging, probably because it relates to my swimming background. This WOD took me longer than I’d hoped, and became...
Frank Chimero: Classroom Rules →
viafrank:
This, plus a schedule, forms the totality of my syllabus this term.
Give it your best. Work hard. Be respectful. Show up on time. Be physically & mentally present. Anything less than your best is a waste of your time, mine, and that of your classmates.
Show the work every day. Tight feedback…
February 2011
6 posts
rands tumbles: Friday Management Therapy →
rands:
At a recent workshop, I walked the group through an exercise where we listed the characteristics of a bad manager.
Here’s the list. I’m wondering what’s missing.
“They don’t know what I’m doing”
“What the hell does he do all day?”
Absent
Asking the impossible
Authoritarian
Bad listeners
…
“Experience is what you get when you didn’t get what you wanted.”
– Oscar Wilde
via beatboxgoesthump
(via mostexerent)
Minimal Mac: Airplane Mode →
minimalmac:
I recently had lunch with a dear friend whom I had not seen in a while. This friend has a job that places him in a position that is far more important to the organization than even he readily lets on. He is the linchpin for multiple large projects with dozens of internal and external stakeholders…
January 2011
2 posts
“Now if you are going to win any battle you have to do one thing. You have to...”
– George S. Patton (via casuallycallous)
When you’re sleeping, someone else is working to surpass you.
(via caterpillarcowboy)
November 2010
1 post
September 2010
1 post
Cable Holders. Amazing. →
August 2010
2 posts
July 2010
1 post
Captured: America in Color from 1939-1943 – Plog... →
January 2010
1 post
November 2009
2 posts
June 2009
1 post
