tag:blogger.com,1999:blog-37354447276499285912024-02-07T00:01:35.632-05:00Get Some, Go Again!And if all the world was perfect/
I would only ever want to see your scars/
You know they can have their universe/
We'll be in the dirt designing stars// -- Darren Hayes -- So BeautifulFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.comBlogger382125tag:blogger.com,1999:blog-3735444727649928591.post-65701930907481200472009-03-11T23:13:00.002-04:002009-03-11T23:16:08.540-04:00Today I Will Make a Difference -- by Max LucadoIncredibly inspirational. What will you do today to make a difference?<br /><br />***<br /><span style="font-weight:bold;">Today I Will Make a Difference</span><br /><span style="font-style:italic;">by Max Lucado</span><br /><br />Today I will make a difference. I will begin by controlling my thoughts. A person is the product of his thoughts. I want to be happy and hopeful. Therefore, I will have thoughts that are happy and hopeful. I refuse to be victimized by my circumstances. I will not let petty inconveniences such as stoplights, long lines, and traffic jams be my masters. I will avoid negativism and gossip. Optimism will be my companion, and victory will be my hallmark. Today I will make a difference.<br /><br />I will be grateful for the twenty-four hours that are before me. Time is a precious commodity. I refuse to allow what little time I have to be contaminated by self-pity, anxiety, or boredom. I will face this day with the joy of a child and the courage of a giant. I will drink each minute as though it is my last. When tomorrow comes, today will be gone forever. While it is here, I will use it for loving and giving. Today I will make a difference.<br /><br />Shaped by GodI will not let past failures haunt me. Even though my life is scarred with mistakes, I refuse to rummage through my trash heap of failures. I will admit them. I will correct them. I will press on. Victoriously. No failure is fatal. It’s OK to stumble… . I will get up. It’s OK to fail… . I will rise again. Today I will make a difference.<br /><br />I will spend time with those I love. My spouse, my children, my family. A man can own the world but be poor for the lack of love. A man can own nothing and yet be wealthy in relationships. Today I will spend at least five minutes with the significant people in my world. Five quality minutes of talking or hugging or thanking or listening. Five undiluted minutes with my mate, children, and friends.<br /><br />Today I will make a difference.<br /><br />From Shaped by God<br />Copyright (Tyndale House, 2002) Max LucadoFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com4tag:blogger.com,1999:blog-3735444727649928591.post-79572557602422845302009-03-06T23:15:00.003-05:002009-03-06T23:21:09.060-05:00Friday 03/06/2009<span style="font-weight:bold;">WOD: <span style="font-style:italic;">Combat</span></span><br />5 Rounds of 30 reps each: <br />Partner Pushups<br />Jab-Cross Combo (Tombstone Pad)<br />Partner Jumping Squats<br />Kicks to Groin (Tombstone Pad)<br />Partner Crunches<br /><br /><span style="font-weight:bold;">(Ceren cut the workout at 20 minutes -- we finished 3 rounds!)</span><br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">NavySEALs.com CrossFit Workout</span></span><br />AMRAP in 20 minutes:<br />7 Burpees<br />7 Handstand Pushups<br />7 Ring Dips<br /><br /><span style="font-weight:bold;">Total: 12 Rounds</span><br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">Kettlebell</span></span><br />AMRAP in 25 minutes:<br />400 m Run<br />Using two 30# KBs, perform 25 reps of -<br />Double KB Swing<br />Double KB Clean<br />Double KB Thruster<br /><span style="font-weight:bold;"><br />Total: 3 Rounds + 400 m Run</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-54393658750366356402009-02-11T18:28:00.005-05:002009-02-11T18:37:17.102-05:00Wednesday 02/11/2009<span style="font-style:italic;"><blockquote>Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and <span style="font-weight:bold;">character fixes our destiny</span>. </span> <br /><br /><span style="font-style:italic;">- Tryon Edwards</span></blockquote></span>***<br /><span style="font-weight:bold;">WOD</span><br />10-9-8-7-6-5-4-3-2-1 reps of:<br />Deadlift (165#)<br />American KB Swing (24 kg)<br /><br /><span style="font-weight:bold;">Time: 11:03</span><br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">Kettlebell</span></span><br />Tabata -- 5 Rounds of:45/:15<br />Complete all rounds of one exercise before moving to the next.<br />American KB Swing (16 kg)<br />KB Flip Squat (16 kg)<br />KB Burpee-High Pull (24 kg)<br />Box Jump (24")<br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">NavySEALs.com CF WOD</span></span><br />Phase I: Preparation<br />Muscle Up skills practice<br /><br />Phase II: Hip and Shoulder Strength<br /><br />"Jason" for time do:<br /><br />100 Squats<br />5 Muscle Ups<br />75 Squats<br />10 Muscle Ups<br />50 Squats<br />15 Muscle Ups<br />25 Squats<br />20 Muscle Ups<br /><br /><span style="font-weight:bold;">Time: 23:09</span><br /><br />Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!<br /><br />Phase III: Core:<br />30-20-10 GHD sit-ups and Back Extensions<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-48276899070494988142009-02-10T21:04:00.003-05:002009-02-10T21:16:17.610-05:00Tuesday 02/10/2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://d3gkbha1s7sr56.cloudfront.net/someecards/filestorage/ap_88.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 425px; height: 237px;" src="http://d3gkbha1s7sr56.cloudfront.net/someecards/filestorage/ap_88.jpg" border="0" alt="" /></a><br />It ought to be "high fat" diet, but I couldn't find a card that said that. Oh well. Yay for the Anabolic Diet. <br /><br /><span style="font-weight:bold;">WOD</span><br />"Betty"<br />5 rounds<br />12 Push Press (65#)<br />20 Box Jumps<br /><br />Time: 8:13<br /><br />Post-WOD WOD:<br />10-9-8-7-6-5-4-3-2-1<br />Pushup<br />V-up <br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">NavySEALs.com CF WOD</span></span><br /><br />Phase I: Preparation<br />Jump Rope 50 double unders. Warm up for Press Sequence w/ low weight, high rep press sequence until you reach failure, then rest 5 minutes<br /><br />Phase II: Strength<br /><br />Press 1-1-1-1-1 (65-70-75-80-85)<br />Push Press 3-3-3-3-3 (85-90-95-100-105)<br />Push Jerk 5-5-5-5-5 (95-100-105-110-115)<br /><br /><span style="font-style:italic;">This linear progression in terms of the weight I used doesn't look quite right to me. I think I stopped sometime before the point where I would have been maxed out. I need to read up more on how to perform these workouts. </span> <br /><br />Phase III: Core:<br />100 four-count leg-levers, 100 four-count flutter kicks<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-91221135503971199692009-02-09T21:14:00.004-05:002009-02-09T21:19:38.161-05:00Monday 02/09/2009I honestly don't just do one workout a week -- I've just been too lazy to post. Note to self: Get back on it! <br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">Charge</span></span><br />2-4-6-8-10-8-6-4-2-4-6-8-10 reps of:<br />Burpee Box Jump<br />Goblet Squat (40 kg)<br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">NavySEALs.com CF WOD</span></span><br />Phase I: Preparation<br />Run 1 mile. O/H Squat skill development w/ PVC pipe or light bar<br /><br />Phase II: Max ROM & Stabilization<br /><br />"Overhead - Down low"<br />5 rounds for time of:<br /><br />9 one-arm dumbell snatch each arm (35lb) -- <span style="font-style:italic;">subbed 30#</span><br />15 Overhead Squat 95lb<br />21 Burpees<br /><br />Phase III: Core:<br />max sit-ups 2 minutes<br /><br /><span style="font-weight:bold;">WOD</span><br /><span style="font-style:italic;">(at Ceren's cool garage gym)</span><br />Tabata :20/:10<br />Squats<br />Pushups<br />Situps<br />KB Swings (16 kg)<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-77465930540469740292009-02-02T13:16:00.003-05:002009-02-02T17:08:12.222-05:00Monday 02/02/2009Time to start blogging again. And I think I'm hooked on <a href="http://www.twitter.com">Twitter</a> (yes, I know, I'm late to the party...). Look me up @ username <strong>kidd05</strong>!<br /><br /><strong>WOD: <em>Charge</em></strong><br />21-18-15-12-9-6-3 reps of:<br />Deadlift (155#)<br />Push Press (65#)<br /><br /><strong>Time: 11:03</strong><br /><br /><strong>WOD: <em>NavySEALs.com CF WOD</em></strong><br /><br />Phase I: Preparation<br />For time: 20-20-10-10 Overhead Press 65lb, pull-up<br /><br />Phase II: Move Heavy Load over Distance<br /><br />10.9.8.7.6.5.4.3.2.1<br />Thruster 115lb (I subbed 95#)<br />Burpee pull-up<br /><br />Phase III: Core:<br />200 sit-ups<br /><br />Notes: Try to have 12 inches of vertical leap for the burpee pull-up.<br /><br /><strong>Time: 18:03</strong>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-64384294162318519672009-01-17T23:56:00.002-05:002009-01-18T00:01:10.990-05:00Friday 01/16/2009<strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br />Phase I: Preparation<br />Run 1 mile <br /><br />Phase II: Intensity<br />"For Time:"<br /><br />15 Dead lift 225 (subbed 205#)<br />30 Ring Dip<br />12 Dead lift<br />24 Ring Dip<br />9 Dead lift<br />18 Ring Dip<br />6 Dead lift<br />12 Ring Dip<br />3 Dead lift<br />6 Ring Dip<br /><br /><strong>Time: 16:05</strong><br /><br />Phase III: Core Development<br />100 situps. 100 4-count flutter kicks. 100 leg-levers<br /><br /><strong>WOD: <em>Kettlebell</em></strong><br />With a 20 kg KB, perform :45/:15 x 8 rounds of:<br />KB Clean (R)<br />KB Clean (L) <br />KB Flip Squat<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-22588742892467622362009-01-17T23:49:00.002-05:002009-01-17T23:55:50.876-05:00Thursday 01/15/2009<strong>Track Workout</strong><br />1-mile warmup<br />Work Sets (LT pace): 400m - 800m - 1600m - 800m - 400m<br /><br /><strong>WOD</strong><br />21-18-15-12-9-6-3 reps of:<br />SDLHP (65#)<br />Thrusters (65#)<br />Pushups<br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br />Phase I: Preparation<br />Dynamic stretch then 100 push-ups<br /><br />Phase II: Intensity<br />"For Time:"<br /><br />21 - 15 - 9<br />Squat Clean Thruster 95lb<br />Burpees<br /><br /><strong>Time: 14:02</strong><br /><br />Phase III: Core Development<br />3 Rounds (untimed):<br />30 Weighted sit up 45lb<br />20 Knees to elbowsFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com2tag:blogger.com,1999:blog-3735444727649928591.post-60181140837365076562009-01-14T21:56:00.004-05:002009-01-14T22:05:15.668-05:00Wednesday 01/14/2009<strong>WOD</strong><br />With 30# DBs, perform 20-15-10-5 reps of:<br />DB Full Squat Clean <br />DB Push Press<br />DB Front Squat<br />DB Renegade Row <br /><br />Perform DB Bear Crawl (down and back) after each round.<br /><br /><strong>WOD: <em>CF Endurance</em></strong><br />Choose ONE of the following sports<br />Swim, Bike, Run, C2<br />Goal is to use maximum effort for 2 min interval.<br />120:60 x 6<br />or 2 min on 1 minute off x 6<br /><br /><em>For this workout (Swim), I ended up doing 10 sets of 150m sprints with a minute's recovery in between.</em><br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br />AMRAP in 30 minutes:<br /><br />5 Dead Lift 135lb (subbed 105#)<br />5 Power Clean 135lb (subbed 105#)<br />5 renegade row push-ups 35lb (subbed 30#)<br />5 pullups<br />run 200 meters (subbed 250 m row)<br /><br />Total No. of Rounds: 9 + 2 pullups<br /><br />Notes: Scale weight if necessary. The renegade row push-up is with a 35lb dumbbell (scale if nec). Each push-up is followed by a one-arm row with the dumbbell to your shoulder, while in the lean-and-rest position. So 1 renegade push-up is "down, up, row right, down, up row left" Hope that makes sense!). <br /><br /><em>The heaviest set of dumbbells are 30#s, so no choice there. I'm quite sure I can't consistently power clean 135# for reps so I did the WOD using 105# for both DLs and PCs (since I think the weight was supposed to be the same on both).</em><br /><br />***<br /><strong>Random Page of the Day:</strong><br />Most folks hate weighing themselves. Myself included. You might change your mind, though, with <a href="http://bathroomscaleart.com/designs.html">these neat-o bathroom scales</a>! Bathroom Confessional, anyone?Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-51271483524952020802009-01-14T21:52:00.003-05:002009-01-14T21:56:08.870-05:00Tuesday 01/13/2009<strong>WOD</strong><br />AMRAP in 20 min:<br />5 Shoulder Presses (65#)<br />10 Ring Dips <br />15 Pushups<br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br /><br />Phase I: Jump Rope 50 double unders or 400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:<br /><br />Phase II: 2 rounds for time:<br />1000m Row (sub 8-minute bike) <br />50 Thrusters 65lb<br />40 Squats<br />30 Box Jumps<br />20 Jumping Lunges<br />10 Burpees<br />Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!<br /><br /><strong>Round 1: 12:09<br />Round 2: 11:53</strong><br /><br />Notes: High intensity MetCon. Coming out of the gate with rowing and thrusters will make this a challenging but fun workout. Burpee penalty is to keep you motivated second round.<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-15333635686547373652009-01-14T21:48:00.001-05:002009-01-14T21:52:06.048-05:00Monday 01/12/2009<strong>WOD: <em>Charge</em></strong><br />With 30# DBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:<br />DB Snatch (R)<br />DB Snatch (L)<br />DB Row <br />DB Push Press<br />Rocking Chair (20#)<br /><br /><strong>WOD: <em>CF Endurance</em></strong><br />Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).<br /><br />C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)<br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-24141163581105155202009-01-11T22:14:00.004-05:002009-01-11T22:22:41.242-05:00Sunday 01/11/2009<strong>WOD: <em>Revolution</em></strong><br />25-minute spin, followed by:<br />10-20-30-20-10 reps of:<br />American KB Swing (16 kg)<br />KB Flip Squat<br />KB Figure 8 Upper Cut<br /><br /><strong>Time: 14:42</strong><br /><br />***<br /><strong>Article of the Day:</strong><br />My mom knows I'm enamored with all things CrossFitty, and she called my attention to an article in Saturday's <a href="http://www.straitstimes.com">Straits Times</a> (the leading Singapore daily) about boot-camp style workouts being the new fitness craze in Singapore. Interesting.<br /><br />Jan 10, 2009<br />FITNESS<br /><br /><strong><a href="http://www.straitstimes.com/Sports/Story/STIStory_324271.html">Army craze: More ways to get fit in the new year as military-style workouts top the list </a></strong><br /><br /><em>By Jeanette Wang </em><br /><br />IF GETTING fit is on your resolution list for this new year, boot camp-style workouts may just be the kick in the butt that you need. <br />The military-inspired classes are set to remain the top fitness trend in 2009, according to results of an annual survey of fitness professionals worldwide done by the American Council on Exercise (ACE). <br /><br />ACE is one of the world's largest fitness certification, education and training organisations. <br /><br />Dance-based classes, budget-friendly workouts and kettlebells (weights that resemble cannonballs) also featured among this year's top 10 fitness trends that ACE announced last month. <br /><br />'The over-arching theme for fitness in 2009 is getting more bang for the buck,' says ACE's chief science officer Cedric X. Bryant. 'Consumers will engage in workouts that provide multiple benefits due to time and economic limitations.' <br /><br />No wonder boot camp-style workouts, the top fitness trend last year, will continue to be wildly popular in 2009. <br /><br />Classes are typically held outdoor and involve simple total-body conditioning exercises inspired by those used to whip army recruits into shape - like push-ups, squats, kicks, punches and sprints. <br /><br />Compared to personal training, these hour-long or longer boot camps are usually more affordable and motivational, as participants exercise together. <br /><br />According to an ACE study, a typical boot camp workout burns an average of 600 calories per hour, with participants working at an average 77 per cent of their maximum heart rate, which encourages weight loss and enhances cardio-respiratory endurance. <br /><br />'Boot camp is very exciting and interesting because there is variation in the exercises,' said Hisham Musa, 32, master trainer of fitnessbootcamp.sg. <br /><br />He also includes aerobics, kickboxing and pilates in his sessions. <br /><br />'Participants work as a team, and motivate and push each other to do the exercises,' he says. <br /><br />Some 20 to 30 people attend each of Hisham's four classes weekly. They are held at East Coast Park, Bishan, Woodlands and Tampines. Each session costs $50, relatively cheaper than the $80 or more personal trainers command. <br /><br />One of his clients, a 42-year-old woman, went from 110kg to 70kg in five months by doing boot camps and cardio (both in a class and on her own) five times a week. <br /><br />Real Fitness boot camps, led by fitness trainer and top Singapore marathoner Anne Date, costs as little as $500 for eight weeks of thrice weekly classes. The fee works out to less than $21 per session. <br /><br />'The people who come regularly really change,' said Date, 28, who conducts her classes at Kent Ridge Park. 'They look and feel different. They tell me they sleep better, run better and feel lighter.' <br /><br />If boot camps are not your thing, there are other trends this year that could also stretch your fitness and dollar. <br /><br />Try functional training with Bosu balls, working on your core strength and stability with kettlebells or simply head out for a game of basketball or a jog (see box for more ideas). <br /><br />This Ox year certainly looks set to be a bullish one for fitness.Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-14751439146068488392009-01-10T19:21:00.005-05:002009-01-10T19:29:31.566-05:00Saturday 01/10/2009<strong>WOD: Charge</strong><br /><em>Patty's 50 Sucks!</em><br />50 Burpees<br />50 Arm Haulers<br />50 DB Thrusters (30#)<br />50 Tricep Pushups<br />50 DB Weighted Lunge Steps<br />50 Sit ups<br />50 DB Renegade Rows (25R/25L)<br />50 Shoulder Presses (20#) -- shoulders were shot by this point <br />50 KB Swings (24 kg)<br /><br /><strong>Time: 21:42</strong><br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br /><br />5 Rounds for time:<br />50 Squats<br />40 Hollow Rocks (these are challenging!)<br />30 KB Swings (24 kg)<br />20 Pushups<br />10 Handstand pushups <br /> <br /><strong>Time: 24:48</strong><br /><br />***<br /><strong>Recipe of the Day:</strong><br />Check out this simply scrumptious-looking <a href="http://steamykitchen.com/blog/2007/05/08/tropical-island-salmon/">Slow-Cooked Salmon</a> by <a href="http://www.steamykitchen.com">Steamy Kitchen </a>that threatens to fall apart at the very mention of a fork! It's breathtakingly simple and extremely versatile, since you can pretty much add whatever herbs/seasonings you desire, and leave it to cook away in the oven.Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-6889756521894265472009-01-10T00:13:00.010-05:002009-01-10T00:38:25.741-05:00darren hayes -- darknessfrom <em>the tension and the spark</em><br /><br />***<br />been spending so much time underground<br />i guess my eyes adjusted<br />to the lack of light<br />i got covered in darkness<br />covered in darkness<br /><br />i have been waiting<br />always waiting for something new<br />happiness has always ended<br />in the blink of an eye<br />there was no one attending<br />no one attending<br /><br />it doesn't really matter where it all began<br />all i know<br />i got covered in darkness<br />covered in darkness<br />ever wonder why i never really truly connect<br />although my eyes are open<br />i can hold your gaze<br />but i am never connected<br />never connected<br /><br />i am famous for my generosity<br />they say i am the kindest<br />but it is easier to<br />give than receive love<br />give than receive love<br /><br />it doesn't really matter where it all began<br />all i know<br />i was covered in darkness<br />covered in darkness<br /><br />turning pages over<br />run away to nowhere<br />and it's hard to take control<br />when your enemy's old and afraid of you<br />you'll discover that the monster you were running from<br />is the monster in you<br /><br />better to hold on to love<br />better to hold on to love<br /><strong>change will come</strong><br /><br />it doesn't really matter where it all began<br />all i know<br />i was covered in darkness<br />covered in darkness<br /><br />it doesn't really matter where it all began<br />'cause all i know<br />i was lost<br />i was lost<br />no, no<br /><br />it doesn't really matter where it all began, no no<br />all i know<br />i was lost<br />i feel lost<br />lost<br />no...<br /><br />***<br />one year on...Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-3735444727649928591.post-51443856949886897622009-01-09T20:37:00.007-05:002009-01-10T00:13:22.613-05:00Friday 01/09/2009<strong>WOD</strong><br />I can't post this workout because it's Jenn's Secret (and diabolical) Surprise for next Saturday's Charge workout! Jenn, MG, Sandy and I tested it out today. All I can say is that it contained an exercise that I loathe greatly. But I actually surprised myself by knocking them out at a relatively consistent pace. Oh, and that my ass will be sore tomorrow. <br /><br /><strong>Time: 32:13</strong><br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD</em><br /><br /><em>"Run with Josh"</em><br /><br />800m Run<br />21 Overhead Squats (95#)<br />42 Pull ups<br />400m Run<br />15 Overhead Squats<br />30 Pull ups<br />400m Run<br />9 Overhead Squats<br />18 Pull ups<br />800m Run<br /><br /><em>We subbed 4-minute biking for the 800 m run and 2 minutes for the 400 m run. It was snowing heavily while we were doing this workout, which made it impractical to run. Can't wait till the ergs get in! </em><br /><br /><strong>Time: 24:30</strong><br /><br />***<br />A little snippet from an article on T-Nation that I found quite interesting:<br /><br /><a href="http://www.t-nation.com/free_online_article/sports_body_training_performance/tricks_of_the_trade_8212_get_strong_fast">Tricks of the Trade: Get Strong Fast!</a><br /><em><blockquote>Tactic #4: Small Loading<br /><br />The idea of small loading was brought to my attention by Dr. Mel Siff, and it's another fine psychological mind game. It consists of loading the bar with small plates, and the more confusing the loading is the better. <br /><br />Normally, if you wanted to load the bar to 225 pounds, most people would put two 45-pounders on each side. With this method, you might put two 25-pound plates, two 10-pound plates, and three 5-pound plates per side, and not necessarily in that order (or even in the same order on both sides).<br /><br />And it works even better if you have a training partner loading the bar for you since it's harder to mentally calculate the weight. <br /><br />This method removes the psychological intimidation factor that some people have. With "wheel increments," there's a psychological block that comes from the multiple 45's per side. For some reason, loading the bar with smaller plates is less intimidating and will put you in a more confident mindset.</blockquote></em><br />Do you think this method might work for you? I've seen it work for others (for instance when Sharon F. deadlifted what she thought was 170#, until it turned out to be 185# -- somehow or other there was 5 pounds more on one side too, but that's another story). I've also knowingly loaded more weight on bars sometime for others to lift (without their knowledge, of course), and consequently witnessed them succeeding at weights they hadn't previously thought they could handle. Personally, when I'm working towards one-rep maxes, I also prefer not knowing exactly what's loaded on the bar, and just stepping up and attempting to lift it. That way I don't psych myself out with thoughts of the weight before even performing the lift! <br /><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-3735444727649928591.post-26063714701197479302009-01-09T13:35:00.003-05:002009-01-09T13:46:59.474-05:00Thursday 01/08/2009<strong>Track Workout</strong><br />W/U: 1 mile easy<br />Work Sets: 3 x 1,000 m @ LT pace (2:00/400 m)<br /><strong>Times: 4:53/4:56/4:54</strong><br /><br /><strong>Swim Workout</strong><br />W/U: 500 m easy; 150 m @ 70% <br />Work Sets: 3 x 300 m <br />C/D: 500 m (alternating between 100 m with pull buoy/100 m stroke)<br /><br /><strong>WOD</strong><br /><em>NavySEALs.com CF WOD:</em><br /><br />5 Rounds for Time:<br />30 Box Jumps (24")<br />20 Thrusters (65#)<br />10 Deadlifts (185#)<br /><br /><strong>Time: 27:23</strong><br /><br />***<br />Need to pop a quick protein snack on the go? Don't reach for protein bars -- while they may be decent on the protein front, they're frequently loaded with sugar and chemicals you can't pronounce. Try jerky instead. <a href="http://www.marksdailyapple.com/">Mark's Daily Apple</a> has a nifty recipe for <a href="http://www.marksdailyapple.com/how-to-make-your-own-jerky/">making your own jerky</a>! It'll definitely take a little more time, but you can make a big batch and freeze that. And you'll save some money too!Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com2tag:blogger.com,1999:blog-3735444727649928591.post-35103839286698918192009-01-07T22:08:00.005-05:002009-01-08T18:30:43.945-05:00Wednesday 01/07/2009<strong>WOD: <em>Charge</em></strong><br />10-9-8...3-2-1-1-2-3...8-9-10<br />KB Swings (24 kg)<br />Situps<br />Air Squats<br />Ring Rows<br /><br /><strong>WOD: <em>Kettlebell</em></strong><br />8 x 8:<br />KB 3-Level Swing<br />KB Burpee (tricep pushup + high pull)<br />KB Goblet Squat<br />KB Chest Press<br /><br /><strong>WOD: <em>NavySEALs.com CF WOD</em></strong><br />"Rord" on a running clock, do:<br /><br />100 Bodyweight Back Squats (I used 135#)<br /><br />Every minute do:<br /><br />5 Pull ups<br />10 Push ups<br /><br /><em>Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want. </em><br /><br /><strong>Total minutes needed: 17</strong><br /><br />***<br />A CrossFit vacation? Who would've thought? And no, I'm not talking about my roadtripping endeavors where I hit up affiliate after affiliate... <br /><br />If you're really into CrossFit and would love nothing better than to spend a week in the company of Robb Wolf, Mark Rippetoe, and Jeff Tucker, check out this <a href="http://www.regonline.com/builder/site/Default.aspx?eventid=689845">dream vacation</a>. <br /><br />While I suppose it's a reasonable and perhaps ingenious proposition, the announcement of this certification vacation, coming in the wake of the recent increase in affiliation fees (USD 2k/year, up from USD 1k and previously USD 500), and the already costly price of certifications, seems to point towards an increased interest in profit and money-making on the part of CrossFit. What do you think?Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com3tag:blogger.com,1999:blog-3735444727649928591.post-35574738329681073882009-01-07T22:01:00.004-05:002009-01-08T18:31:18.408-05:00Tuesday 01/06/2009<strong>WOD</strong><br />25 Wall Balls (14#)<br />25 Situps<br />10 Ring Dips (assisted with red band)<br />20 Knees to Elbows<br />30 Box Jumps<br />40 KB Swings (16 kg)<br />50 Wall Ball Situps (14#)<br />40 KB Swings<br />30 Box Jumps<br />20 Knees to Elbows<br />10 Ring Dips<br />25 Situps<br />25 Wall Balls<br /><br /><strong>WOD: <em><a href="http://www.navyseals.com">NavySEALs.com</a> CF WOD</em></strong><br /><em>“Linda”</em><br /><br />For time:<br />10.9.8.7.6.5.4.3.2.1<br />Deadlift 1.5x bodyweight -- used 135# <br />Bench 1x bodyweight -- subbed Push Press (105#)<br />Clean .75x bodyweight -- used 105#<br /><br /><em>Note: The clean is from the floor each time. In case there is any confusion, you must complete 10 deadlifts, 10 bench press, 10 cleans then move on to 9,9,9, and down the ladder. </em><br /><br /><strong>Time: 25:28</strong><br /><br />***<br /><strong>Random Fact of the Day:</strong><br /><em>Over the course of American history, more of the consumed saturated fat has been from peanuts than any other source.</em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-56135476734014231382009-01-07T21:52:00.005-05:002009-01-08T18:31:54.994-05:00Monday 01/05/2009<strong>WOD: <em>Charge</em></strong><br />30-20-15-9-5<br />Back Squats (115#)<br />Pullups (10 per round)<br />DB Push Press (30#)<br />Weighted Stepups (20-inch box/20# DBs)<br /><br />And then did another variant of the above workout later on in the day:<br /><br /><strong>WOD</strong><br />30-20-15-9-5<br />Front Squats (115#)<br />Pullups (10 per round)<br />DB Push Press (30#)<br />Weighted Stepups (10-inch box/30# DBs)<br /><br />***<br /><strong>Random Read of the Day:</strong><br /><em><a href="http://www.nytimes.com/2009/01/07/dining/07mini.html?_r=1&ref=health">Fresh Start for a New Year? Let’s Begin in the Kitchen</a> </em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-75778618752534036132009-01-04T22:43:00.004-05:002009-01-08T18:32:29.256-05:00Sunday 01/04/2009<strong>WOD</strong><br />3 Rounds of:<br />21 Back Squats (135#)<br />21 Box Jumps (24")<br />21 DB Hang Power Snatches- R (30#)<br />21 DB Hang Power Snatches- L (30#)<br /><br /><strong>Time: 20:55</strong><br /><br /><strong>WOD: <em>Revolution</em></strong><br />Spin 20 minutes, followed by -<br />21-15-9 reps of:<br />SDLHP (65#)<br />American KB Swings (20 kg)<br />KB Goblet Squats (20 kg)<br /><br />***<br /><strong>Random Fact of the Day:</strong><br /><em>More than 90% of plane crashes have survivors.</em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-49248059193449531782009-01-03T22:52:00.003-05:002009-01-08T18:33:01.254-05:00Saturday 01/03/2009<strong>WOD: <em>Charge</em></strong><br />10-9-8-7-6-5-4-3-2-1 reps of:<br />Burpee Box Jump (20")<br />Push Jerk (95#)<br />Wall Ball Situp (14#)<br /><br /><strong>Time: 15:55</strong><br /><br /><strong>WOD: <em>Navy SEALs CF WOD</em></strong><br /><br />With a 95# bar, perform as many rounds as possible in 20 min of:<br />5 Thrusters<br />7 Hang Power Cleans<br />10 Sumo Deadlift High Pulls<br /><br /><strong>Total No. of Rounds: 6</strong><br /><br />***<br /><strong>Random Fact of the Day:</strong><br /><em>The average person spends about 2 years on the phone in a lifetime. </em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-4569393167669408072009-01-02T21:56:00.004-05:002009-01-04T22:49:16.766-05:00Friday 01/02/2009<strong>WOD: <em><a href="http://www.navyseals.com/crossfit-workout-day">Navy SEALs CF WOD</a></em></strong><br /><em>"Badger"</em><br /><br />50 Back Squat (body weight)<br />2x sandbag carry up and down 3 flights of stairs and 100m walk<br />40 Dead lift (body weight)<br />2x rope climb "hands only"<br />30 Bench press (body weight)<br />2x 400m sprint<br />20 Cleans from the floor (body weight)<br />1x 3 min wall sit<br />10 Push Jerk (body weight)<br /><br />Notes: This workout is Alex's New Years Day workout at USCrossFit. He credits the workout to Marcus " Badger" Dedina of CrossFit Oahu who made him do it on his last day at CFO before joining USCrossFit as head coach. Scale weight and modify as necessary if equipment limited. If no sand-bag or stairs, you can hold two 30 pound dumbbells at chest height and step up onto a 10" object 40x and walk 40 paces. This will equal 1x. If you don't have a rope to climb then do 20 dead hang pull ups.<br /><br /><strong>Weight used: 115# for all exercises; 65# for shoulder press (sub for bench press, since we don't yet have benches).</strong><br /><br /><strong>Time: 37:09</strong><br /><br /><strong>WOD</strong><br />21-15-9 reps of:<br />Clean and Jerk (95#)<br />Barbell Rollout<br />Pullup<br /><br />***<br /><strong>Random Fact of the Day:</strong><br /><em>According to suicide statistics, Monday is the favored day for self-destruction.</em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-16945907524206899802009-01-01T22:26:00.002-05:002009-01-01T22:38:48.034-05:00Thursday 01/01/2009<strong>WOD:<em>"Death by Thruster"</em></strong><br /><em>Inspired by <a href="http://www.crossfit.com">CrossFit</a>'s "Death by Pullups"</em><br />With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.<br />Use as many sets each minute as needed.<br /><br /><strong>Total rounds completed: 16</strong><br /><br />I took 1 min's rest after completing 16 thrusters in the 16th minute, and then went back down the ladder, every minute on the minute.<br /><br /><strong>WOD: <em>"CrossFit Baseball"</em></strong><br /><em>Inspired by <a href="http://crossfitfirebase.typepad.com/crossfit_firebase_orlando/2008/12/firebase-baseball.html">CrossFit Firebase's Christmas Eve Workout</a></em><br />How many runs can you get in 20 minutes?<br /><br />1st Base: 10 Jumping Squats<br /><br />2nd Base: 10 Push Ups<br /><br />3rd Base: 10 V-Ups<br /><br />Home Plate: Pick a mystery exercise from the Hopper, and perform 10 reps of that exercise! <br /><br />Mystery Exercises: DB Hang Squat Clean/ DB Thruster/ DB Push Press/ DB 1-Arm Hang Squat Snatch/ DB 1-Arm Overhead Walking Lunge/ DB Renegade Row + Pushup/ Medicine Ball Clean/ Wall Ball Situp/ American KB Swing/ Pullup/ K2E/ 4-Count Mountain Climbers <br /><br />***<br /><strong>Random Thing I Did Today:</strong><br />Watch 5 Back-to-Back Episodes of <a href="http://www.foodnetwork.com/iron-chef-america/index.html">"Iron Chef America"</a>. <em>Allez Cuisine!</em>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-3735444727649928591.post-14337907016974293452009-01-01T00:14:00.006-05:002009-01-01T00:41:37.194-05:00So, it's 2009...... and my theme song for the year is <em>"Make it Mine"</em> by Jason Mraz. <br /><br />2008 was way more shitty than I'd have liked it to be. I lost faith in a lot of people and things. That being said, I've also discovered who my true friends are, and I'm very grateful for them. I'm glad to leave all the fucked-up messes behind. It's time to claim 2009 as my own, and make it all I want it to be. <br /><br />Happy New Year, everyone! <br /><br />***<br /><em>Wake up, everyone<br />How can you sleep at a time like this<br />Unless the dreamer is the real you<br />Listen to your voice<br />The one that tells you to taste past the tip of your tongue<br />Leap and the net will appear<br /><br />I don't wanna wake before<br />The dream is over<br />I'm gonna make it mine<br />Yes, I... I know it<br />I'm gonna make it mine<br />Yes, I'll make it all mine<br /><br />I keep my life on a heavy rotation<br />Requesting that it's lifting you up<br />Up up and away<br />And over to a table at the Gratitude Cafe<br /><br />And I am finally there<br />And all the angels they'll be singing<br />Ah la la la ah la la ah la la la la la love this<br /><br />Well, I don't wanna break before<br />The tour is over<br />I'm gonna make it mine<br />That's right, I... I will own it<br />I'm gonna make it mine<br />Yes I'll make it all mine<br /><br />Yes, I will make it all mine<br />And timing's everything<br />And this time there's plenty<br />I am balancing<br />Careful and steady<br />And reveling in energy that everyone's emitting<br /><br />Well, I don't wanna wait no more<br />No, I wanna celebrate the whole world<br />I'm gonna make it mine<br />Because I'm following your joy<br />I'm gonna make it mine<br />Because I... I am open<br />I'm gonna make it mine<br />That's why... I wanna show it<br />I'm gonna make it, it mine<br />Gotta make gotta make gotta make gotta make it make it mine<br />Oh mine <br />Yes, I will make it all mine</em><br />***Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-3735444727649928591.post-79300796053603487322008-12-22T21:09:00.004-05:002008-12-22T21:17:49.901-05:00Monday 12/22/2008<span style="font-weight:bold;">WOD</span><br /><span style="font-style:italic;"><a href="http://www.crossfitfirebase.com">CrossFit Firebase</a>, Orlando, FL</span><br />AMRAP in 24 min:<br />20 Air Squats<br />10 Tuck Jumps<br />20 KB Swings<br />10R/10L KB Snatches <br /><br /><span style="font-weight:bold;">No. of Rounds Completed: 9</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5YZvQYE-KpB2DbilTOz1_rXBr9m6XaigJCpULaUfGL0ZCfwuSEI9uPg4l4hadQsogjsHdsfCXFnB7GqCAr03w3BDK4lbyBucyASAVwnu_OwtPvikntg_2wxBQyxymOA5A310NekzeLI/s1600-h/kb+swing.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5YZvQYE-KpB2DbilTOz1_rXBr9m6XaigJCpULaUfGL0ZCfwuSEI9uPg4l4hadQsogjsHdsfCXFnB7GqCAr03w3BDK4lbyBucyASAVwnu_OwtPvikntg_2wxBQyxymOA5A310NekzeLI/s320/kb+swing.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5282802530707621074" /></a><br /><br /><span style="font-weight:bold;">WOD</span><br /><span style="font-style:italic;"><a href="http://www.crossfitevolution.com">CrossFit Evolution</a>, Longwood, FL</span><br />"Fran"<br />21-15-9 reps of:<br />Thrusters (65#)<br />Pullups<br /><br /><span style="font-weight:bold;">Time: 4:25</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0