3...2..1...wait! Umm, really, ok...go!

It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah


To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:

I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.

Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.

Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.

That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).


Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.

5-4-3-2-1
Deadlift, 315
Muscle Ups

5-4-3-2-1
C&J, 225
HSPU

5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar

The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.

I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.

Matt being the champion that he is went RX and Rick used 275/165/85.

This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.

Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".

All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.

I hope you enjoyed my blog today. If not, fuck you.


Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.

ABC...even if that means DUKE

Anybody But Carolina....even if that means DUKE.  I would have preferred the dome just collapse on both teams, but no dice.

Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay.  I decided to partake after doing the strength portion of CFNE's WOD today.

Hang Squat Snatch 1RM
worked up to 135x1
missed 145

Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb

Double Unders....these could always be faster.  I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to.  Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal.  Usually in sets of 2...or 1.  I just couldn't manage to get in a rhythm with them today.  I believe I started the Squat Thrusters around 13 min...

Time: 17:08

OH, and the first Games Open WOD gets posted.....TOMORROW....shit!

Day of Birth

Happy Birthday to me...and George Washington!

I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo.  It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.

The Opens are 3 weeks away.  Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.

Today's workout was my birthday WOD at CF Durham....and it was brutal.


Muscle-Ups
x5/4/4/5/4


"Mike's Birthday WOD"

AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb

4 Rounds + 9 Deadlifts

Rest 3 min

AMRAP 3 min
Burpees (jump to 6" above reach)

41 Burpees


Legs are toast.  I really wanted five rounds, but alas it just did not happen today.

UltiCon WOD

Today is a much needed rest day from training.  I plan on relaxing for the majority of the day and taking in a movie (Tron 3D).  Happy Sunday everyone!



Ultimate Conditioning - Sunday 1/9/2011

"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run

Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.



Spaghetti Squash "Pasta" w/ Meat Sauce 


Incredients:
1 Spaghetti Squash 
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)

Directions:
Poke holes in squash and bake for 1 hour at 375 degrees.  Cut it in half and scoop out seeds.  Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well).  Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.

Enjoy!

CrossFit Raleigh

I decided to go to CrossFit Raleigh today with Mitch, since this is where he normally works out.  We decided to just do mobility stuff during the 9:30 WOD and work out at 10:30 with the Coaches and some surprise guests (the Dentons and some other rock-star CrossFitters).  The WOD ended up being Jack...a hero workout.

Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)

Push Press was def. the limiting factor on this WOD.  The swings were effortless and I managed to do all of those unbroken.  Box Jumps are still a struggle since I'm so fat (there ya go Paul).  Overall, it was a good effort...def. should have pushed for at least one more round.  My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)

I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.


Possibly another hero WOD later....we'll see.

UPDATE (3+ hours after Jack)

Hero WOD #2

Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups

Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)

Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes.  If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.

Paleo Blueberry Pancakes and Bacon...mmmmm