Tuesday, April 28, 2009


I created this "Wordle" for my blog, kinda neat!

Wordle: texascrossfitter.blogspot.com

WOD 4-28-09

"Barbell Tuesdays" and "Deadlift 1-1-1-1-1"

Today we worked more on the cleans, a little on the deadlift, and then cleans from the floor.
I used a heavier bar this time - last time I used the women's bar which is 35 lbs, but today I used the men's at 45 lbs. Thea thought I used the men's last time, and I knew I could do it, so I just went with it, haha. So we did more technique work on the clean from the standing position and worked on getting some speed in getting the elbows around and out.
From there we did some work on the deadlift technique, focusing on pushing the knees back and engaging the quads as you come up. This made a HUGE difference and I could really feel the bar coming up easier and I pushed my knees back. It also made it alot easier to keep the bar really close to the body the whole time, because your knees aren't in the way.
Then we put the two together and used the deadlift to get the bar up into the bottom position of the clean, then cleaned it to the shoulders as one movement. My first attempt wasn't so great as I was just overthinking it too much. There really are a lot of movements that have to be done correctly and in the correct order for it to work, so it can be a little overwhelming. So, I tried to just shut my brain off and get the weight up, and after a couple of times it felt more natural.
We finished up with Thea (Dr. Taylor) and moved onto Coach Laura's WOD, the deadlifts.

Now, deadlifts have never really been my strong suit as I just don't have a whole lot of confidence in my leg strength. But, after doing so many squats and really working on technique since I have been at Taylor Sport, I can tell a huge difference with my strength and confidence in my legs. So that is awesome. The last time I did deadlifts my 1RM (1 rep max) was 154 lbs. and I think that was my second or third workout at Taylor, so right about a month ago.
So we started off and I felt really good, it helped a ton to use Thea's "knees back" technique. We kept on upping the weights each time and on my 3rd rep I had matched my old PR of 70kg (154 lbs.). With two reps to go, I wanted to shoot for 75 kg and then 80 kg. I did the 75 kg and it wasn't even a problem, so I was psyched for 80. We loaded up the bar with 80 and at first I had a little bit of a false start, but took a breath and then got myself set. I got the bar moving and it was definitely heavy, and although it wasn't the most beautiful deadlift in the world, I was able to stand up and I got it!
So, I was able to beat my previous PR by 22 lbs.! That was just awesome. My hands have been ripped to hell, but I guess that is just part of it!
So it has been a couple of great days at Taylor and I highly recommend anyone that is looking to really push themselves and see considerable gains in strength and fitness to check them out - the link to Dr. Taylor's blog is to the right and you can get all of the info you need there.
So, a big thanks to Dr. Taylor and Coach Laura!

Endurance workout tomorrow morning, then into Taylor tomorrow evening. Thursday off, will be traveling Thurs/Fri but I am going to try and get a good run in on Friday morning in New Mexico - take advantage of the time zone!

WOD 4-27-09


15 lb. Dumbbell Overhead Lunge
15 lb. Dumbbell Box Jumps (13" box)
15 lb. Dumbbell Push-Ups

Time: 7:50

This was a good one! Nice and quick, but having those dumbbells throughout definitely made a difference! The push-ups were by far the toughest part, but much easier than they would have been about a month ago. I am very happy with my strength gains.
Before the workout we did some work on progression moves and focused on the handstand push-up and dips. Now the handstand push-up I still have trouble with, and I know that is due to core strength. I think I have the core strength there, it is more an issue of actively calling on myself to engage those muscles at the right time. I get so focused on using my shoulders I forget to keep the core engaged. So just progressing day by day will help me to get my body in synch.
Then we moved onto the dips. We used the Gravitron machine to give us some assistance. About 3-4 weeks ago I could do a full dip (shoulders next to hands, none of that 90 degree bs!) with 50 lbs. of assistance, and that was a struggle. Last night I was able to do it with only 20 lbs. of assistance and I really think I could have gone with 10, but Laura didn't want me to fatigue myself too much before the workout. So that was just awesome - seeing such an improvement in my shoulder and chest strength. Mental strength and confidence too, as that plays a huge part in all of these exercises.

Sunday, April 26, 2009

CFE WOD 4-26-09

95% RPE or Distance of Below Times.

Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

This was yesterday's WOD, I just ran out of time and energy yesterday afternoon so I did it this morning. I chose the run and I am not sure of the exact distance, but I am guessing it was right about 4 miles. I was pretty tight from Friday and Saturday's workouts, so I spent about 30 minutes on the foam roller after the run. It was hot, humid and windy, so Lord knows what the summer will bring if it is this hot already. I like the heat though, so it should be fine! Crossfit rest day for me today and then into Taylor tomorrow at 6pm.

WOD 4-25-09

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders

Post time to comments.

Time: 34:50

I knew this was coming so it was good to be able to mentally prepare. I was hoping for any time under 45 minutes, so I was very happy with my time. I broke the sets down (with a 5-10 second rest between sets) like this to make it seem easier:

50 Box jump, 24 inch box (just went for the 50, took a spill on #40 and finished last 10 on 19 in.)
50 Jumping pull-ups (2 sets of 15, 1 set of 20)
50 Kettlebell swings (2 sets of 25)
Walking Lunge, 50 steps (just did 50 - 25 out and 25 back)
50 Knees to elbows (10 sets of 5 - one of the toughest of the WOD)
50 Push press (2 sets of 15, 2 sets of 10)
50 Back extensions (2 sets of 25)
50 Wall ball shots (5 sets of 10)
50 Burpees (10 sets of 5 - the other toughest one of the WOD)
50 Double unders (just did 50)

So yeah I fell on the box jump and slammed my shin into the top pretty bad - about 4 minutes into the dang workout! Luckily it wasn't too bad, but it was pretty sore last night. Was happy with time, looking forward to taking about 5-6 minutes off next time I do it - sub 30!

WOD 4-24-09

"Fight Gone Bad" (3 rounds)

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Points: 259

Well, this was the first time I had done this so I wasn't exactly sure what I was shooting for, but I know anything close to or above 300 is pretty good. After a couple of days on the Paleo diet I was just wiped out, and I could feel it big time during this workout. So, I am in the process of readjusting some things to make my diet work for me, not against me. I will probably start the Zone soon, and condition my body to then be able to go Paleo. But, I think it was just too much too fast. Goal for next time - 300 points.

CrossFit Endurance WOD 4-24-09

10 x 100 meter all out sprints with 2 minute recoveries

Times: 15.78, 15.70, 15.67, 15.33, 15.07, 14.63, 15.09, 14.80, 14.72, 14.65

Well, I know I am not the quickest but I was moving pretty good on these. I was super excited about the sub 15 runs. I did this workout at about 8 am Friday morning and then went to Taylor for FGB at 10.

Thursday, April 23, 2009

WOD 4-22-09/Food Log

10 Rounds for time:

12 burpees
12 pull-ups

Time: 28:19

Ah the dreaded burpees! These things are my kryptonite! However, they did not whoop me nearly as bad as the last workout we did with them about 3 weeks ago - the burpee, dip fiasco where I thought I was going to pass out. So, I still hate the burpees but slowly but surely I am getting better at them! The pull-ups were tough but good. They got a lot of new bands to use for assistance and so I am using a green band that is pretty thick, so I would like to graduate to the slightly thinner blue band pretty soon. I really tried to use my hips and get the kipping motion down, and when I got it right I could really feel it just propel me up and over the bar, so that was good.

Rest day today! I really, really wanted to go for a run this morning but I decided to be smart and take the rest day. It was a Crossfit Endurance rest day, so that works out. "Filthy fifty" (50 reps of 10 different exercises - box jumps, pull-ups, burpees, lunges, wall ball, etc.) was the rx'd WOD on main site today, and I know that Laura will throw that at us one of these days. Pretty excited about it! So, off today, run and workout at Taylor tomorrow morning.

Food log for 4-22-09

I apologize about quality of log - will have to come up with a better way of importing my logs!

Wednesday, April 22, 2009

Paleo Diet

All of the Regional qualifiers for the 2009 Crossfit Games are happening now, last weekend and in the coming weekends. I have been watching the videos from these and I am SO inspired. I really, really want to compete in 2010 Games. Well, my goal is to compete in the Regional qualifier next year to see if I am good enough for the Games, and if I am not, I will have a clear picture of what I need to work on for the next year.

I have realized that I need to get serious about training, and quick. The Crossfit workouts at Taylor are excellent, but I need to start doing more to really get myself into serious shape. And it all boils down to nutrition! So, as of today I am starting the "Paleo" diet. Severe? Yes. Drastic? Pretty much. Necessary? Absolutely. It is a very simple concept as far as diets go. If it wasn't here two thousand years ago, don't eat it. I am usually pretty good when it comes to nutrition. I hardly eat fast food, I don't overeat, and I eat 4-6 small meals a day. But, it is much easier for me to follow a strict plan rather than just kind of eat what I think is okay. So, here goes nothing I guess. I am going to post a food log daily on here to keep myself accountable. Also I just bought a ton of EAS Light protein shakes so I am going to drink 1 a day until I use them up, that will be my only detour from the paleo plan.

I am also going to be doing more running/cardio, and I will follow crossfitendurance.com for guidance on these workouts.

Tuesday, April 21, 2009

WOD 4-21-09

As many rounds as possible in 20 minutes:

5 Thrusters (35 lbs.)
10 Sumo Deadlift High pulls (35 lbs.)
7 Hang Power Cleans (35 lbs.)

Rounds: 11 + 5 thrusters + 5 Sumo deadlifts = 11.5

This was the first "Barbell Tuesday" coached by Dr. Taylor and it was very informative - and tough! We worked on the hang power clean for the first 40 minutes, and it took a LOT of strength to get the technique right. You have your hands gripping the bar, your shoulders back and all of your back muscles tight as well as the legs, just standing in the starting position can be tiring. But its great, because I feel like I am getting more control over my muscles. When she says "tighten your back", I know which muscles to use. I think the clean is probably one of the most basic movements of Olympic weightlifting, but it is still really complex. There are a lot of movements involved and it takes a while for everything sync together. I have definitely made progress on the clean since I started working out at Taylor, and even though I know I still have a ways to go, I feel I am grasping it. But then again, when you are only dealing with 35 - 45 lbs., I guess anything would seem easy!

Then we did the WOD, and it was tough! A ton of squatting and you pretty much never need to drop the weight, so your hands/grip don't really get a rest. I was definitely spent after this one. I pushed really hard and I could tell that I was completely out of gas afterwards. Had a protein shake, lots of water and some fruit when I got home.

Train Michelle and Mom tonight, run in the morning, then into Taylor at 4:30 tomorrow afternoon. Then it is on to Outback Steakhouse for my dad's "celebration" dinner.

WOD 4-20-09

3 Rounds for Time:

Run 400 meters
30 Overhead Squats (22 lbs.)

Time: 10:51

I went pretty light on this one with the weight for the OS because I really wanted to focus on my form. The last time I did OS I let me ego decide how much weight I should do and I went with the 45 lb. bar. My trainer Laura and I both agreed that it would be much better to use a lighter weight and develop form first, strength later. So thanks Laura, because I probably would have hurt myself after 90 reps!
My hips were super super tight, they started feeling really tight on Sunday and never really loosened up. Luckily everyone at the 6pm class was a little tight so we took some time with stretching before the workout. I also bought a foam roller for Dr. Taylor which awesome yet incredibly painful. I am definitely going to spend my evenings rolling around on that thing, because I know my legs will thank me later. Also I am going to start running more, nothing big, just 20 - 30 minutes every morning.
So, goals for next time is a faster time (sub 10:00) with a slightly heavier bar (35 lbs).

Friday, April 17, 2009

WOD 4-17-09


As many rounds as possible in 20 minutes of:
5 Pull-Ups (I used one band under foot for assistance)
10 Push-Ups
15 Squats

I was able to complete 14 rounds and 5 pull-ups and 10 push-ups into the 15th round. Just missed it by the dang squats, which are the easiest part! Time just ran out. I felt SO much stronger with my push-ups, so that was great. I was talking a fellow Crossfitter Ray before the workout and we were calling how many rounds we thought we could do. I have never done this WOD, so I was just guessing based on yesterday's 20 minute workout. I guessed 10! So that was awesome to get nearly 15. I am taking two much needed rest days on Saturday and Sunday. I will have a light workout teaching the boot camp tomorrow am (rain or shine everyone!!) but other than that it will be a relaxing weekend! Then back at Taylor Monday night!

Thursday, April 16, 2009

WOD 4-16-09


Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps (25 inch box)
115 pound Push Press, 20 reps (50 pounds)
30 Pull-ups (jumping pull-ups, chin above bar)

Post rounds completed to comments.

In 20 minutes I was able to complete 3 rounds, and I was making my way through the 4th when time ran out. I completed the 30 box jumps and 8 push presses.

Whoa - this was a tough one. Is it just me or have I been saying that a lot lately? I could definitely feel that extra inch on the box jumps! I would have loved to get 4 rounds, or at least finished the push presses. Oh well, next time!
I felt pretty good throughout the workout, although I could feel it in my back from the pull-ups last night. The box jumps were the toughest part for sure, although that 50 lbs. got pretty heavy too. Another great workout and will be in tomorrow am and then Saturday and Sunday off!

Some pictures of today's WOD compliments of Dr. Taylor!

Also just to note, this is why the workout is named Danny (from Crossfit.com):

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

When WODs are male names, they are in honor fallen military, police officers, firefighters, etc.

WOD 4-15-09


Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (used 40 lb.dumbbell)
12 Pull-ups

Time: 10:45

This was a nice, quick one! That 40 lbs. got real heavy, real quick though. I pretty much went straight through without stopping, except for a couple of seconds before I started the db swings. This was the first time I did this WOD at Taylor, and I am shooting for sub 10:00 the next time I do it. I know my legs were definitely still feeling it from the sandbag workout on Wednesday.

Tuesday, April 14, 2009

WOD 4-14-09

"Sandbag Special"

5 Rounds for time:

35 lb. bag:
Clean and press - 15 reps
Carry bag and run/walk 200 meters
50 lb. bag:
Clean and push press - 10 reps
Carry bag and run/walk 200 meters
75 lb. bag:
Carry bag and run/walk 200 meters (rx'd for men to do 5 push presses...I would have attempted this if I thought I would have survived!)

Time: 43:30 (? - not positive about seconds...and I am pretty sure it was 43..somewhere in the 40s, I will confirm tomorrow night)

Mercy! This was by far the toughest workout I have done so far at Taylor. My hands were killing me because you have to constantly grip the bag. After the first round I was struggling, but it was actually easier as I went on because I learned how to best manipulate the bag and where to place it while running.
I was able to do a pretty good run with the 35 lb. bag across my shoulders. The 50 lb. wasn't too too bad, and I could keep a pretty steady pace by alternating walking and jogging. That 75 lb. bag..that thing was a killer. The toughest part by far was just getting it up off the ground and onto my shoulder. I lost a ton of time on the first round with the 75 lb. bag because I had it on my right shoulder, and when I went to switch it to my left I just couldn't hang onto it and dropped it. So I had to start all over with getting it off the dang ground! Rounds 2-5 were quicker because I just slung it over my right shoulder and adjusted it until it was on both shoulders, then just walked and didn't stop until I got back around to the gym. It was a great workout and I am definitely already feeling it in my back, shoulders, hands, and I am sure the legs will be soon to follow.
I was the only one in the gym this morning which was both good and not so good. It was good because it was just me racing against the clock, and I knew I would be setting the bar for the 6 pm class. It was also great having Coach Laura and Dr. Taylor there cheering me on.
The not so good part was that if there had been others working out, I might have pushed just a little harder (although for the record I was pushing just about as hard as this body can go) because I am super competitive, and that really drives me.
So, we shall see if my time holds up against the 6 pm-ers! In tomorrow at 6 pm..and I have a feeling I will need those extra hours of recovery!

Going to test out a med-ball only workout on Mom and Michelle tonight for Saturday's CL Boot Camp...I definitely got a few ideas from the sandbag workout!

WOD 4-13-09

For time:

Run 400 meters
21 Deadlifts
9 Knee to Elbows
Run 400 meters
15 Deadlifts
15 Knee to Elbows
Run 400 meters
9 Deadlifts
21 Knee to Elbows

Time: 12:27

This one wasn't actually too bad! I would like to get stronger on my deadlifts, so I think doing so many reps helped with that. I just need to get my lower back stronger, and I think I will be better at the deadlift. The knees to elbows were not too bad on my abs, it was my grip on the bar that was holding me back. I felt pretty good after this one, and definitely felt like everything got worked, head to toe!

Sunday, April 12, 2009

WOD 4-11-09



Thrusters (65 lb.)

Time: 9:27

Whoa that 65 lbs. was heavy! And I think it was actually about 67 because I used a 45 lb. bar and two 5 kilo plates. So 45+ 11 + 11 = 67. So it was a pretty dismal time because I went heavy, but I didn't want to go too light and have skewed results. It is a good benchmark and I am looking forward to improving my time at that weight. I did the pull-ups with assistance from the white bands which are a little longer than the black ones I used previously, so there was a bit less assistance. I am going to work every day on my kipping and get myself stronger so I can finally do some non-assisted kipping pull-ups!! A month from now I want to be able to do it. Today is a rest day but I will do some pull-up work now and then enjoy Easter with the family. Shout out to Meredith and Chad (and Emma) up in KY - we miss yall and wish you were here!

Friday, April 10, 2009

WOD 4-10-09

5 Rounds For Time:

400 meter run
5 Hand Stand Push Ups
Tire Flips
10 Sumo Deadlift High Pulls

Time: 25:16
Was another good one! And it was HOT! I was drenched with sweat which was really good. I really enjoy the WODs with running in them because I feel like I can gain always gain some time on that leg. The hand stand push ups were by far the toughest thing for me as I have never actually done them before (upright). But with the help from Laura and a barbell in the power rack, and her daughter securing the bar, I was able to eek out the 5 per round. My traps were absolutely killing me from the other day, and I am guessing it is from the shrugging while doing Wednesday's overhead squats.

Boot camp tomorrow at 8am and I have got a good workout in store for the ladies. Then I'll head over to Taylor Sport for the 10am workout and hopefully we will be doing "Fran". I am going to bust my butt to get a really good time on this one - it is 21-15-9 thrusters and pull-ups. At least I think those are the reps, I will post the workout tomorrow at any rate.

Thursday, April 9, 2009

WOD 4-8-09

For Time:
10-9-8-7-6-5-4-3-2-1 (reps) of:

Wall Ball (12 lb. ball, 8 foot mark)
Box Jumps (24 inch box)
Overhead Squat (45 lb. bar)
KB Swings (26 lb. kettlebell)

Time: 22:46

Well it was another packed house is which is awesome but made for an interesting workout! There was 8 of us working out and with all of the equipment needed for this workout our trainer Laura had to get pretty creative. She did a great job though and I think everything went smoothly. I have never done box jumps on an actual box, before I went to Taylor I would use the porch or a picnic table. I though the 19 inch box might be a little tough so I tried one jump and it wasn't too bad. Laura then asked if anyone wanted to graduate up to the 24 inch box, and Steve and Tiffany tried it out and went for it. Being pretty competitive, I figured I could do it too. My first attempt didn't go so well as I had psyched myself out and could only see bloody shins in my future. But Tiffany encouraged me to keep trying and I tried again and got it! Once I knew I could do it, it was easy.

That is what I really like about working out at Taylor Sport, the comradarie and support and encouragement from Laura as well as everyone working out. Today is my off day but I did a few core things this morning, although my core is pretty fried from the overhead squats. Might work on my kipping "swing" in a bit too. Train Michelle and mom tonight and then in to workout tomorrow at 10 am.

I thought I would post a picture here of my wonderful family. All that is missing is my brother-in-law Chad and my B!

Tuesday, April 7, 2009

WOD 4-7-09

5 Rounds for Time of:

15 Dumbbell Split Cleans (15 lbs.)
21 Pull-Ups

Time: 17:23

Well this was a good one and I felt SO much better today. We were talking about yesterday's workout and how it is hard for your body to adjust from going upright to prone over and over and over. So I am glad that explains the dizziness, and hopefully as I do more burpees my body will adjust.

So the split cleans were something new - you start in bottom of a squat position with dumbbells at your sides, jump and shrug the weight up to your shoulders and land in a lunge position. The weight didn't seem too bad..and I may even bump up to 20 lbs. next time...but my legs were definitely feeling it. I did the pull-ups on the door bar with two bands on my feet for assistance. They definitely helped but they were still tough. I really like using the new bar because it is thicker and I think that will help my grip strength really improve.

Training Mom and Michelle tonight, then it's back at Taylor tomorrow evening!

Monday, April 6, 2009

WOD 4-6-09


5 Rounds for Time:
10 Dips (modified down from 21 muscle-ups..yikes!)
21 burpees

Time: ~23:00

I have no idea what was up with me today but I was not feeling good at all during this workout. I had to pause quite a bit to stop from feeling dizzy..but I was eventually able to finish. My time wasn't too terrible, but I would have definitely liked at least a minute or so faster. I had a bagel about an hour before I went, and was well hydrated, so I don't know what was up. I do know that burpees are killer so that could have had a lot to do with it, but I think I'm in good enough shape to get through a workout like this without that much trouble. Who knows! Pretty frustrating but I guess I just have to keep on keepin on! Ha! Well, shoulders are definitely already feeling it from the dips and the burpees, so I still got a great workout in.
We warmed up with some technique work on the snatch, and I am loving learning all of these lifts with proper technique. Back at it tomorrow!

Thursday, April 2, 2009

WOD 4-2-09

"1-20 " (or something like that)

20 ball slams, 20 sit-ups, 1 push-up
19 ball slams, 19 sit-ups, 2 push-up
18 ball slams, 18 sit-ups, 3 push-up
17 ball slams, 17 sit-ups, 4 push-up
16 ball slams, 16 sit-ups, 5 push-up
15 ball slams, 15 sit-ups, 6 push-up
14 ball slams, 14 sit-ups, 7 push-up
13 ball slams, 13 sit-ups, 8 push-up
12 ball slams, 12 sit-ups, 9 push-up
11 ball slams, 11 sit-ups, 10 push-up
10 ball slams, 10 sit-ups, 11 push-up
9 ball slams, 9 sit-ups, 12 push-up
8 ball slams, 8 sit-ups, 13 push-up
7 ball slams, 7 sit-ups, 14 push-up
6 ball slams, 6 sit-ups, 15 push-up
5 ball slams, 5 sit-ups, 16 push-up
4 ball slams, 4 sit-ups, 17 push-up
3 ball slams, 3 sit-ups, 18 push-up
2 ball slams, 2 sit-ups, 19 push-up
1 ball slams, 1 sit-ups, 20 push-up

Time: 23 minutes

Whoa. This one was a tough one for sure. That is a LOT of push-ups and that was by far the hardest part. I did them all regular - no knees. Although I am sure I was supposed to be going down a little further at the end, but man oh man I was just doing whatever I could. I drove home and nearly collapsed when I got out of my truck because my legs were just shot. That is a lot of squats as well, especially after last night. I think it totals out to 210 of everything. Mercy! Tomorrow off - thank goodness for that.

Also picked up some smoothies and met my sister Michelle today during her lunch break to walk around Lake Nassau Park. It was good to get another view of the layout of the park for the bootcamp, and to get out and walk. It was VERY windy and even though we had the wind behind us on the first leg of the walk, we were walking straight into it on the way back. I mean, this was serious wind. I wouldn't be suprised if it was 25-30 mph. So, we got some good resistance work in as we were struggling just to stay upright. A man rode by on a bike wearing a ridiculous hat and it blew right off, so that was pretty funny too.

WOD 4-1-09

400 meter run
10 chin-ups, sit-ups, push-ups

For rounds -
15 minutes of:
3 burpees
6 pull-ups
9 sumo deadlift high pulls (45 lb. barbell)

I was able to complete 10 rounds with about 2 seconds to spare. Man this was a killer and quite possibly the longest 15 minutes of my life. Those dang burpees kill me, and I know it's because I need to get my core stronger. Was a great workout and a packed house, and I think I always push myself much harder when there is a larger group. I did jumping pull-ups on the newly installed bar, and I am definitely feeling it in my lats. I tried not to jump TOO much but towards the end I know I was probably doing a little more jumping that pulling. Heading in for a workout at 10 this morning then I'll take Friday off. Saturday is the first boot camp so I am excited about that!

Shout out to Dr. Taylor as she is getting ready for her big meet in El Paso this weekend. Good luck!

Wednesday, April 1, 2009


Well I was just about to settle into a couple of rounds of Wii golf before leaving for Taylor Sport in about an hour, but had no battery life left in the controller. So while that charges I figured I'd write a quick blog. Tonight will mark my second evening workout, so it should be interesting. Also looking forward to doing more kipping progressions on the newly installed pull-up bar.

I made a killer "cardio" playlist and thought I would share:

  • Centerfield - John Fogerty
  • R.O.C.K. in the U.S.A. - John Mellencamp
  • La Grange - ZZ Top
  • Get Up Offa That Thing - James Brown
  • You Ain't Seen Nothin Yet - Bachman-Turner Overdrive
  • Hip to Be Square - Huey Lewis & the News
  • Authority Song - John Mellencamp
  • Back In Black - ACDC
  • Fuel - Metallica
  • RPM - Sugar Ray
  • Rubberneckin' - Elvis Presley
  • Love In An Elevator - Aerosmith
  • Just Push Play - Aerosmith
  • Can't Stop - Red Hot Chili Peppers
  • I Don't Wanna Be In Love - Good Charlotte
  • Song 2 - Blur
  • My Generation - Limp Bizkit
  • Driving My Life Away - (sadly I picked the wrong version and it was not Eddie Rabbit, rather what I believe to be an Asian man singing karaoke version....I would not recommend it)
  • Lord Give Me A Sign - DMX
  • T.N.T. - AC/DC
  • Papercut - Linkin Park
  • Bleed It Out - Linkin Park
  • Dragula - Rob Zombie
  • So What - Pink
  • A Praise Chorus - Jimmy Eat World
  • Play That Funky Music - Wild Cherry
  • The Difference - The Wallflowers (shout out Emily and Amy)
  • Fat Bottomed Girls - Queen
  • Time and Time Again - Papa Roach
  • Ain't No Sunshine When Shes Gone - Martin Jude (instrumental but I just love it)
  • Bodies - Drowning Pool
  • Stronger - Kanye West
  • How Far We've Come - Matchbox 20
  • I Got It From My Mama - will.i.am
  • Mr. Blue Sky - Electric Light Orchestra
  • My Goddess - The Exies
  • In The Ayer - Flo Rida
  • Slow Ride - Foghat
  • We Run This - Missy Elliot
  • I Just Wanna Live - Good Charlotte
  • Hip Hop Is Dead - Nas

So as you can see, musically I am all over the place. Always looking to add if anyone has any suggestions!