tag:blogger.com,1999:blog-20266634403883835672024-03-21T03:51:01.083-07:00force fate...there's no such thing as taking a day off.Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-2026663440388383567.post-65011289994073994542010-11-17T08:32:00.000-08:002010-11-17T08:38:09.212-08:00MetconsYesterday was a good reminder that metcons, hard metcons, are the secret to being a good crossfitter. Although I've really had a more broad view of fitness lately- in that I want to do more of what I like and worry a little less about being an "elite" crossfitter, I still think that metabolic conditioning makes you better. And that's what I want to be. Better. Even if I never do a legit squat snatch...<br /><br />With that being said, sometimes I still need a little motivation, and competing definitely helps. This commercial definitely gets my competition-blood pumping.<br /><br /><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/Aw6G2e5rS0Q?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Aw6G2e5rS0Q?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com0tag:blogger.com,1999:blog-2026663440388383567.post-1333676741527591792010-11-01T07:51:00.000-07:002010-11-01T08:25:37.592-07:00Fall CleaningThursday last week was a big day for me with two PRs. First, 50 burpees in 1:53. I was pretty happy about this. I went unbroken and just held steady the whole way through. High rep numbers are always a challenge for me, and the mental hurdle always seems high. Second, and even more exciting to me- I finally cleaned 300 pounds! And a full squat clean at that. This was too cool. My form, now that I look at it, is pretty ugly, so I know I have room to improve.<br /><br />First, a failure:<br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyo88M0lhSUuAMujbHlmLtWYjZFuUH8gP2XF4yFQYNxrg9bOoNFmuasaMEwNj-qw6ZHgQLsH33ZXEv7MiE' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />The full clean:<br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwiLoYb6h1qToCkVOEt6lTq6mFObCa3sy8Y7kE_XYHN0t70TrNq4hwbcH6BbATgG6CAaBo1Dyi8XmrAUgkiDw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />Now if I can only bring that jerk up. My goal is 275 pounds. We'll see!Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-9630952234633856582010-10-27T19:01:00.000-07:002010-10-27T19:13:29.742-07:00Rest daySometimes you just have to take an unplanned rest day. That day was today for me. I wasn't busy, I wasn't too sore, I just wasn't really feeling it. At this point, when I'm in a building stage, I don't think that's a bad thing, but to be honest I'm never short on rest days... <br /><br />What I do need to focus on is hitting each and every WOD with intensity. Maybe it's a little burnout, maybe it's a matter of me not really working out with classes anymore, but something has changed. I need to once again find that level of bad that all crossfitters know but few actually get to.<br /><br />I should be flat on my back at the end of every WOD.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ggD4f5mzmsaYY1XnpzPU1kwfXu32LEJ3Y2hX3YjxMOGql36ApNyn1BThL8UsBSvTtxQllhU0bmTzMFzQLA2q8Bcuk3chnJpg5RpiY4rcQTVnmLzqEwowqNOuLnHJO9EOG9yGrxvD0NPL/s1600/photo.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ggD4f5mzmsaYY1XnpzPU1kwfXu32LEJ3Y2hX3YjxMOGql36ApNyn1BThL8UsBSvTtxQllhU0bmTzMFzQLA2q8Bcuk3chnJpg5RpiY4rcQTVnmLzqEwowqNOuLnHJO9EOG9yGrxvD0NPL/s320/photo.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5532914242855064594" /></a><br /><br />Let's make it happen.Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-18662358786083980272010-10-20T06:55:00.000-07:002010-10-20T07:07:28.556-07:00busy busyWorkouts have been semi put on hold for the last week because of way too much other stuff going on, but I've been able to get in a little. Upping the volume a little whenever I can/have time.<br /><br />Yesterday:<br />CSCF WOD:<br />21 ring dips<br />7 hang power clean (185#)<br />rest 2 minutes<br />4 rounds<br /><br />time: around 10:13 without subtracting the 6 minutes of rest<br /><br />then 4x5 Bench press- not too heavy- 185, 205, 225 fail, 205<br /><br />Then a little toes to bar, pushups circuit, untimed. It went a little like this..<br /><br />20 toes to bar<br />10 wide hands pushups, 10 narrow hands, 10 divebomber<br />16 toes to bar<br />8 wide, 8 narrow, 8 dive bomber<br />12 toes to bar<br />6 wide, 6 narrow, 6 divebomber...<br /><br />and that's when Will left and I lost motivation.. next time the step down will be finished. Even with only three sets I was totally wrecked. Here's some push up examples, including the dive bomber, courtesy of SealFit.<br /><br /><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/fFm5phmWZvo?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/fFm5phmWZvo?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com0tag:blogger.com,1999:blog-2026663440388383567.post-6839393770536302242010-10-16T08:53:00.000-07:002010-10-16T08:58:16.566-07:00Saturday SchmaturdayAfter an unintentional two-day break, Charlie and I hit a little workout after the 8AM game day workout.<br /><br />First I did a 2000m row, easy 2:00 pace<br /><br />then for time:<br /><br />21-15-9: pull ups, decline sit ups, 115# front squat then 100 pushups<br /><br />I think the 21-15-9 was over at 6:58 and then the 100 pushups at 13:26. Six and a half minutes for 100 pushups?? Yikes... Oh well, I really approached it like two different workouts, one timed, one untimed. <br /><br />Sometimes it feels good to stay with a familiar rep scheme; 21-15-9 just feels like home in CrossFit.Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-49288316237626182342010-10-14T07:19:00.000-07:002010-10-14T07:22:23.667-07:00For The Widows in Paradise, For The Fatherless in YpsilantiIn honor of his new album, I thought I would post one of my favorite Sufjan Stevens songs. Not exactly a crossfit jam, but I dig it.<br /><br /><center><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/d4tkiGvV_ek?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/d4tkiGvV_ek?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></center>Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-87998832734817297162010-10-13T20:28:00.000-07:002010-10-13T20:32:14.195-07:00No more squatsToday's work:<br /><br />21-15-9: strict pullups, pushups, squats. Untimed, not fast<br /><br />15 minute AMRAP 10 DB HSC, 20 DU, 10 Pushups- 7 rounds finished<br /><br />200m run, rest 1 minute, 200m run with 20# vest, rest 1 minute: 5 rounds, fastish but not really timed<br /><br />2 sets of: 8 narrow pushups, 8 wide pushups, 8 dive bombers<br /><br />I don't enjoy dumbbell squat cleans, so this was a good wod for me to force myself to power through. Actually trying (and failing) to keep up with Will kind of forced me against my to power through it...Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-85240155733493454112010-10-11T18:42:00.000-07:002010-10-11T19:31:13.437-07:00Lift more weightThis video from the mainsite Tuesday post is pretty wicked. How can you not want to lift more after watching this??<br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxF0ZxKccN4AZDk0jULCfJw7EwkC6UXd2KrbFCx0UzmdiNzT3LgbuqN3FTdQHQyVXvhw2-OeBCNA7qURwV-9A' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />http://media.crossfit.com/cf-video/CrossFitUSAW_AF_Highlight.wmvGrowing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1tag:blogger.com,1999:blog-2026663440388383567.post-30156505719476598352010-10-07T19:23:00.000-07:002010-10-07T19:36:05.022-07:005 months late?So it's been so long since my past post that it almost feels like I've started a whole new blog. Exciting right? I really have no idea what will be on here: fitness articles, my workouts, nutrition, sweet videos that get me pumped, all of it is fair game. <br /><br />I'll start with a quick synopsis of some recent CrossFit events: regionals at the beginning of summer, lots of Westside Barbell lifting and a 10# weight gain in June-July with Mr. Will Schaub, Texas Throwdown in Mid-August, and sub-par workouts ever since... Yep, things were going pretty well, and then it happened, I hit my wall. I've spent the last few days doing some actual planning and figuring out what my schedule will be for a few months to get where I want to be. I'll post some ideas when I actually figure out what's going on.<br /><br />As a plus- I had a great 6 miler through campus late Monday night and rediscovered what five finger running is all about- pretty great!Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com2tag:blogger.com,1999:blog-2026663440388383567.post-21528089492814811842010-04-17T14:06:00.001-07:002010-04-17T14:31:21.001-07:00Tall socks, no shirt.CrossFit officially today. I went to bed at 6:15, rolled out of bed at 10:54 and threw my brand-spankin new tall socks on for the 11am team WOD. Domination ensued, and I think it was mainly because of the socks, which obviously make you more bad ass. Just as these ladies.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitBFpYyGAZZLKKebh549KokOuXdx1WZaOMKkzeXmu5zIWj5oghsUBbSqRoJtY-Er0QJsdqrWYN09vDcsuL-qZI_g3O-23LiROo3nsEIn9stLzVxQPwP5CHoeEETQ60e7gRFKdvOvitTkNR/s1600/socks.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitBFpYyGAZZLKKebh549KokOuXdx1WZaOMKkzeXmu5zIWj5oghsUBbSqRoJtY-Er0QJsdqrWYN09vDcsuL-qZI_g3O-23LiROo3nsEIn9stLzVxQPwP5CHoeEETQ60e7gRFKdvOvitTkNR/s320/socks.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5461222131380456946" /></a><br /><br />My rest yesterday left me ridiculously 'up' and ready for today to start, and I was seriously shaking when the wall balls began.<br /><br />We did the team stadium WOD from last year's CrossFit Games. My team was Carol, Marcos, Kirk, and me.<br />The 11am WOD:<br /><br />30 wall balls #20- only one person lifting at a time<br />300m row<br />30 box jumps<br />30 KB swings 1.5 pood<br />30 push press 45#<br />30 deadlift 225#- only one person lifting at a time<br /><br />Time 15:44!<br /><br />Obviously that wasn't enough so I took my parents out to the track to hit up workout #2. Out at the track I did:<br /><br />At 1:30pm<br />5 Rounds of:<br />10 pullups<br />10 pushups<br />Tire pull 25m<br />Bleachers with tire overhead (I'm guessing the tire was 50#, it was biggest one laying around)<br />40m over head tire run<br />Tire drag (backwards) 25m<br />5 burpees<br /><br />14 something mintues<br /><br />That overhead tire run is something that I never, ever want to do again. It was awful, and the day I see a stack of tires in front of CSCF is the day I join a new gym.. just kidding. But really, awful.<br /><br />After the track with headed to Naked Fish to get a little sushi and some fried ice cream. Totally worth the sugar hit, but now it's sleepy time for an hour or two of much needed rest.Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com2tag:blogger.com,1999:blog-2026663440388383567.post-52314861997535499662010-04-14T17:12:00.000-07:002010-04-14T19:18:20.731-07:00back = shreddedSecond day of blogging what I eat, and I'll be honest, even though it's not like anyone will read this, it still is affecting what I put into my body. I was telling Daren today that I had a solid week and a half were I just craved sweets and pizza all day. Every day. I think I've snapped out of it a little, but that doesn't mean I won't still have to work a little at it.<br /><br />0700: 3.5 oz nilgai sausage, 2 eggs (fried), one super ripe, sweet kiwi<br />1045: one sausage patty (1.5 oz?) and a handful of walnuts<br />1315: Pan seared venison steaks and a plate full of broccoli with almost a half an avocado mixed in. <br />1730: uh oh... Large Quizno's chicken sandwich. To my defense I was doing a service project with an organization I'm in and I was hungry. I didn't eat ALL of the bread...<br />2000: 2.5 oz tuna, handful of walnuts. I need to chill out on the nuts for sure.<br /><br />The venison was awesome, it was just some tenderized round steak I had sitting in the freezer. I marinated the meat over night with: lemon juice, whole peppercorns, dried chipotle, garlic salt, and just a touch of italian dressing. It was so good. Way juicy and tender.<br /><br />I got in a pretty good workout at 1600, but here's the kicker: I had to go it alone. I totally forgot what it is to do a WOD alone; it's just a totally different dynamic, especially when it's a tough one. This is a Schaub creation WOD.<br /><br />5 rounds for time:<br />20 double unders<br />7 bear complexes with 95# (one bear complex is: clean to front squat to push press to back squat to push press. That's ONE rep!)<br />10 KB snatch left arm/10 KB snatch right arm. 20 kg.<br /><br />18:28.<br /><br />Brutal WOD and I slowed way down after round three. My back said no, and my mind listened...Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com0tag:blogger.com,1999:blog-2026663440388383567.post-78550183279883304342010-04-13T07:54:00.000-07:002010-04-13T20:00:23.157-07:00Fitness blogAlright kiddos, here it is, one more blog to add to my list. My emphasis here will be to record my workouts and nutrition. I've been a little lacking, to say the least, in the nutrition department. (read: too much ice cream). So I'm looking for a little accountability here. Comment away!<br /><br />0800 with Charlie, Kirk, and The Schaub:<br /><br />1K row<br /><br />Squat 3-2-2-2-3 @ 225-275-315-315-315<br /><br />Metcon:8:32 - 3 rounds for time of<br />20 135# back squat<br />20 KB swings 1.5 pood<br />20 Knees to elbows<br /><br />The WOD wrecked me! Totally difficult after we finished we couldn't figure out what the worst part actually was, it just all felt bad...<br /><br />FOOD:<br />Breakfast 10am - A large cup of broccoli with 1/2 chicken breast and egg whites.. yum!<br />11:30- I was forced to eat a large piece of carrot cake that a friend baked... oops<br />14:00- One chicken breast, half avocado, half of a very large zucchini squash, with half the juice of one lime. raisins for dessert<br />1700- hungry again- a couple bites of chicken and a massive spoonful of peanut butter (NOT the healthy kind)<br />2100- 3 small patties of ground nilgai (kind of like venison, ie very lean) and a handful of glazed walnuts. The walnuts sound horrible but they're pretty lightly glazed and low in sugar and carbs. Not perfect paleo, but a decent dessert.Growing Dallashttp://www.blogger.com/profile/17597218434216267141noreply@blogger.com1