Monday, November 30, 2009

Strict Press PR

My last strict press PR was 72lbs, tonight I got 75lbs :-) I think I can get more - but I hurt myself doing 2x70. I hope it's not serious!

Wednesday, November 25, 2009

Back Squat!

The back squat is relatively new to me, compared to the front squat, as we didn't start doing it until last Spring or so. It always makes me a bit nervous (not as easy to dump the weight), so up until last week I've been working only the front squat.

However, about a week I decided that I would like to start training with competition in mind, and the back squat is the only one accepted. I had a power-lifter watch my form today, and I maxed out at 180! I thought I was more around 160, so I was really excited. She also said my form was pretty good - and that I was breaking parallel (which is required). I think I might have had another 5-10lbs in me, but like I said, going heavy on the back squat makes me nervous. I'm looking forward to getting more comfortable with the lift and moving some real weight around!

Saturday, October 24, 2009

New Deadlift PR!

Yesterday I got a deadlift PR of 230lbs! This time I locked it out and held it, unlike my 225. I'm psyched! 250lb here I come!

Monday, August 10, 2009

On my own.....

Well, after over 2 years at Crossfit Old Town, I'm going to be taking a hiatus. I've been struggling for a while with credit card bills, and while CFOT is certainly worth every penny, it will help me a great deal to take a break for a while. I do plan on returning once everything is under control!

I'll be at CFOT for another month, but I also joined XSport last week, to help me transition over to motivating myself on my own I'll be doing about 50/50 until my membership runs out. I really like the gym - it's not very expensive, and it's huge with a pool and lots of fun classes on top of rowers, kettlebells, and barbells.

I tried Tai Chi last week and loved it, and tonight I tried Pilates. It was good - but I didn't feel like I had gotten in a good work out, so I did 8 250m sprints on the rower, and then I did some clean and jerks and some deads. I started rounding out at 210lb, and figured I should stop there!

My plan is to center my workouts around deads, squats, military presses, and bench presses. I'll do a couple of supplementary exercises for each main lift, and then do sprints of either rowing, running, biking, or swimming for the cardio. I'll also be doing the Oly lifts as part of my warm-up or supplementary exercises. On top of this, I'll try to do Tai Chi and either pilates or yoga. We shall see how well I can motivate myself! Wish me luck!

Tuesday, July 7, 2009


I finally did it. After having it as a goal for over a year, I finally Deadlifted 225lbs!!!

On to my next goal - bodyweight snatch. This may take more like 3 years to reach!!

Thursday, January 22, 2009


I love the Clean. The Clean and the Deadlift are neck and neck for my two favorite lifts, I think.

This past Saturday we did max cleans 1x1x1x1x1x1x1.

My previous max was 120lbs, however, I'm pretty sure I hit this max when we still had the barbell class, which was before I lost the weight. Not certain on that.

Anyway - I got an ugly 120lbs, and decided to go for 125lbs. I missed it twice. I tried 121lbs, missed it once. Then, on my second try - got it!!

You can see one of my 125lb misses here, my 121lb miss, and then the 121 I got! I'm at the very end of the video. Please note that I only weigh 29lbs more than the weight I was moving...

Wednesday, January 21, 2009


Today was our last day doing chins in the Blue Room. *tear* The memories... how I will miss the swinging bars!

Before I left for 3wks in Europe back in September, my PR on chins was 18. After I got back, I got sick a couple of times and simply was not making it into the Blue Room as much - and I could see a noticeable decline in my strength. It was dissapointing, as chins had been a weak point for me and it had taken me a qhile to work up to that PR.

Our workout today was Onion Skin - max strict press (I did 50lbs), and max chins. On my first round I managed 18 chins! YAY!!! I'm finally back where I was!

I'm sure re-learning the kip on the stationary bar will be frustrating, but damnit, 20 chins, here I come!

Thursday, January 8, 2009

Ah... the Deadlift... my old friend

Today we hit my favorite lift - the Deadlift (it just edges out the clean as my fav). 3x3x3x3x3

Last time we hit this work out, I got 175x3.

Now - about a year ago, I hit a max single of 200lb. I also weighed around 180lbs when I did that. Now I weigh 150lb. With the loss of weight, and less work on the deadlift, I lost my ability to get 200lbs off the ground.

Today, I got 185x3 - which was quite exciting for me - a PR! Then I decided to try 190lbs, and I ended up getting in 2 reps. Just couldn't get set up right for the 3rd one. I called it a day, and went to get my shoes on.

As I was putting them I on I thought - if I can get 190x2, there's a chance I can get 200x1!

Off my shoes went, and I ran back to the bar. With a couple of people watching, I actually managed to get the bar moving and stand up with it. It was ugly - it felt ugly, and the area around my shoulder blades is just starting to feel normal again - but damnit, I got it!

My ultimate goal with the deadlift is to be able to do a circuit with 1.5xs my bodyweight, or 225lbs. I hope we hit this workout every couple of weeks so I can build up my strength with this lift!

Tuesday, January 6, 2009

Met THE Coach!

Tonight was a great one for me, and many others, as I had the privilege of having dinner with Coach. That's right - Coach. Coach Glassman that is - the founder of Crossfit. I brought my friend Danny along who is relatively new to Crossfit, and at first hesitant about coming, but I convinced him and by the end of the night was happily thanking me for including him :-)

Danny and Coach:

Coach was in town to give a speech at the National War College, where Lt. Colonel Dan is a student. Wait, let me correct myself... I mean where COLONEL Dan is a student - congrats on the promotion Dan!!

Col Dan, Me, Adam:

Right before dinner, I hit the blue room for front squats 3x3x3x3x3 and hit a PR of 115lbs, which I had missed 2 weeks prior - yay!

Back to the dinner. I found Coach to be extremely warm and giving - he was so nice to everyone. Dinner felt like a family gathering. I got to tell Coach that Crossfit is the first type of physical activity that I've ever been able to stick with - he seemed quite pleased with that. I also told him that I get to hang out with the jocks now, he found that to be quite funny :-) Keturah told a quite touching story of what Crossfit has given to her, but I don't feel right sharing it here. Let's just say that it tops most stories out there :-)

Coach and Keturah:

John Welbourn of Crossfit Balboa (in Orange County, CA) was in to see Coach Glassman speak. It was really cool to meet an ex-NFL player who played for "my" team - the Eagles!

John and I:

A lot of people gave toasts, great CF stories were told - and it just felt like a night with great family and friends. Great fun and fantastic people!

Myself, Jerry Hill, and a different Danny:

Chriss, Craig, Mike:

John and Katie:

Monday, January 5, 2009

Time to Dial it In!

Well, it's been the holidays, and I've been slacking a bit. Missing class due to poor decisions in when I got to sleep, or because there was no class to go to!

For example, I intended to go to bed by 10 last night, so I could get up and hit the 6am class this morning. However, I decided to read a bit... and didn't put down my book until after midnight. Yeah - waking up 5 hours later was not so appealing to me with a full day of work ahead! I did a mini-work out in my bedroom this morning. Modified Karen - found the heaviest book I owned and basically did 150 thrusters, but with a bit of a jump at the end since I couldn't actually throw the book up in the air! I bookended that with some push-ups. Better than nothing, right?

Since today is the first day of the Zone challenge, I've decided it's really time to dial it in with that and with getting my lazy ass into the Blue Room more often! It doesn't hurt that I get to have dinner with Coach Glassman tomorrow night (and a bunch of fellow-CFitters) - I'm SO excited. Talk about inspiration!

Sorry if this is a bit rambling... still not fully awake yet!