Helen

Run 400 meters
55lb kettle bell swing x21
Pull up x12
Three rounds for time

Crappy pull up bar at Idol’s Gym, slippery and too skinny.
Subbed 50lb kb, no 55 available.

Dan
9:13
Pete
10:32 (PR)

Saturday
Back Squats
5-5-5-5-5

Peter
225-255-260-260-260
Dan
185-205-210-205-185
These felt real weak, legs still not 100% back from the half IronMan
Joseph
185-185-185-185-185

Followed this up with three games of one on one hoops. It’s been a couple of months since I’ve played. Way too long. Game felt good but nonexplosive from the squats.

Morning pancake recipe:
1 cup organic oats
1/4 cup organic wheat flour
4 egg whites
2 whole eggs
1/2 cup yogurt
1/2 cup chopped walnuts
1/2 cup blueberries
1 banana
1 healthy dollop honey

Mix all ingredients, cook 1/4 cup scoops in a stick proof skillet.
Serve with pure maple syrup sparingly.

-Dan

THURSDAY
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
Peter 55:20 as Rx’d
Dan 1:02:40
Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.

FRIDAY
Hang power snatch EURO STYLE

95 lb Hang Power Snatch x15
400 meter run

Five Rounds for time.

Dan
Rx-15:05
Pete
Rx-21:10
Joe
75lb-16:37
Randy
45 lb-16:11

Fight Gone Band

Fight Gone Bad with standing squat band row in place of C2 erg rower.
35 db dumbbells subbed for 75 lb barbell on push press.
12 pound rubber med ball subbed for 20 lb. dyna ball.
Score is rep total of all exercises.

Peter-380
Dan-370
Randy-306
Joe-296
Tina-228 (45 lb SDLHP/7 lb ball)
Betsy-224 (25 lb SDLHP/7 lb ball)

Here is a good video explaining the workout…

Friday and Saturday-rest and eat

Sunday
Swim 1.2 miles
Bike 56 miles
Run 13.1 miles
Time-5:59:16

So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.

My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.

WOD 11.6.08

  • Bench press your bodyweight max reps
  • Follow quickly with Pull Up max reps
  • 5 rounds, self applied rest (3-5 minutes)

We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa.
Dan Bench-6, 5, 4, 3, 3
Pullup-20, 21, 21, 20, 17
Total:120
Peter
Bench-14, 13, 10, 8, 7
Pullup-10, 14, 17, 15, 11
Total:119
Joseph
Bench-1, 1, 2, 2, 4
Pullup-15, 15, 13, 8, 10
Total:71



WOD:
Pull Up x10
65 lb Barbell Thrusters x10
AMRAP in 20 minutes
Peter: 10 rounds
Dan: 11 rounds + 3 pull ups

Dan…
Three hours later in the pool.
CFE WOD
3 rounds
20 second on 20 seconds off
30 seconds on 30 seconds off
45 seconds on 45 seconds off
60 seconds on 60 seconds off
At the end of 60 off, return to 20 on until you have completed all three rounds
Total time: 15:30

Pete coaching Dan through ‘Seagrams’. 7 20# med ball cleans, 7 push ups.
10 Minutes, AMRAP
Pete learning from Chuck, a great instructor.
Dan looking at the pull up bar mid Fran, praying for a finish.
Dan in a DEEP thruster, “Fran”.

We’re in the middle. Dan’s looking like he’s about to fall over. Probably about round 13 of ‘Seagram’s’.

The parking lot of BGI Fit where we spent our weekend learning.

LL LD Q


Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I’m pretty sure that’s a chain reaction that either happens or doesn’t. Gladly, it didn’t in ours. No video or pictures, we decided to just experience and learn instead of document. I had my worst/best ever “Fran”. Worst for time, best for execution of movement. Pete hit a great Fran and slaughtered me by more than a minute. I got four muscle ups for the first time, that felt great. Pete and I hung with the bigger dogs on the WOD Sunday…
7 20 lb med ball cleans, 7 push ups, 10 minutes, As many rounds as possible.
Pete hit 14 plus three cleans, I hit 15 plus 5 cleans. Endurance is good, strength needs work.
I learned a great deal about form, function and their application for fitness. Overall, just a great weekend that I’m still digesting.

Today:
“Michael”
Run 800 meters
50 back extensions
50 sit ups
3 rounds
27:17
The back extensions, done correctly, are a new excruciating experience that severely weakens the run.

Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively.

Saturday
Squat
135 x5
205 x3
225 x1
235 x1
Overhead Press
45 x5
95 x5
115 x3
125 x3
135 x1
140 fail
Deadlift
185 x4
205 x3
245 x2
275 fail
275 x1
285 fail

SUNDAY REST

Monday was Squat cleans at 95lb with ring dips for sets 0f 21-15-9. Crossfit’s “Elizabeth”.
8:29
Workout is prescribed at 135, but after my last bout with that weight I decided to go lighter and work on form and feel. Still very draining. MetCon drainage.
Got some downloads in (just picked up a ton of 80 & 90’s hip hop albums…taking me back. Good stuff like Jungle Bros., De La, Ice-T, Schooly D, Tribe, BDP, Organized Confusion and on and on..)
…..and then some bath and beauty bar junk.
a.Overhead press
95×6, 95×8, 105×8, 115×6
b.Reverse Fly, Barbell row, db bicep curl
40lb, 115lb, 30 lb x8 each x2 rounds
c.db shrug, lat and front raise, short lat raises, side bicep curl
80lb, 20lb, 15lb, 35lb x8/10/20/8 two rounds

Tuesday
Squat cleans
1-1-1-1-1-1-1
135, 135, 155, 155 (fail), 135, 135, 135

A little later, did the CFE wod.
4 x 300 meter sprint, 5 minute rests
38, 39, 39, 39

Wednesday
Over head press
1-1-1-1-1-1-1
115, 135, 135, 135, 135, 135 (fail), 115
Push press
3-3-3-3-3-3-3
115, 125, 135, 145, 155, 155, 155 (assisted)
Push jerk
5-5-5-5-5-5-5
95, 115, 125, 125, 125, 125, 125
Went light on the jerks as it was my first real trial with them.
Today I went and voted for ‘that one’. If you want a really good perspective on where the ‘other half’ is on this election, turn on FOX radio and enjoy for the next week. Amazing.
This weekend is our Crossfit certification. We will be shooting video during, so stay posted.

A Bunch

Last Thursday
Doormouse Cardio Circuit
20 rounds
60 seconds work
30 seconds rest
30 minutes total
Each fifth round burpees (18, 17, 15)
Round 20 is 25 Burpees
In between rounds are open source, meaning get creative.

Friday, Saturday, Sunday REST

Monday
Filthy Fifty
For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 30 lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Single unders jump rope
24:43

Later Monday…
Handstand holds on the wall
5 x 40 seconds
L sit holds
5 x 10-15 seconds

Even later…
Reverse Tabata Swim
10 sec work/20 sec. rest
16 rounds, maximum output

Tuesday
20 minutes:
Thruster x5
Hang Clean x7
Sumo Deadlift Highpull x10

Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters.
Fell over.

Wednesday
12 Burpees
12 Pull ups
10 rounds for time.
Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow.
21:28, 5 rounds each ring and bar.

Thursday
5k for time
I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.

Friday
4×400, 2 minutes rest between
0:59
0:59
1:01
1:01
Legs were very heavy from the four days previous. Carried through but had no pop..
Would like to hit these all sub 0:57

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta Park

This week I have been sticking to the Crossfit protocol for the most part.

Monday:
75 lb Shoulder Press x21
Back Extensions x21
7 rounds.

This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.

Tuesday
10 135lb Squat Cleans
50 GHD sit ups
8 Squat Cleans
40 Sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit Ups

135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.

Speaking of…
Wednesday
Tri Fran
ROUND ONE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND TWO
95 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND THREE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters

Time: 26:22
No rest for the wicked.
This was brutal. Pull ups broken up most sets. Thrusters broken up at 95 lbs.

This week

Monday-
Weighted pull ups
1-1-1-1-1-1-1
65-75-85-95 (fail x2)-85(fail)-75-65
Plio jumps five sets for fun and variation

Tuesday-
Crossfit Barabra
20 pull ups
30 push ups
40 full range sit ups
50 squats

5 rounds with three minutes rest between each.
1. 2:46
2. 3:07
3. 4:14
4. 4:15
5. 5:27

Total time=19:49, 31:49 with rest

Brutal, last round ate my face.

Wednesday
REST

Thursday
Crossfit Ryan
7 muscle ups
21 burpees

First set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low rings. Even with the regression these were startlingly hard. A long way to go. Burpees felt slow and unexplosive, good for the mind.

Friday
Crossfit’s Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups/gh bench sit up (15/15, 30, 30, 4/26, 2/28)
185 pound Deadlift, 15 reps

33:44 with an extra quarter mile at the end for good measure

Saturday
Crossfit’s Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
24:12

There it is

Saturday was another pre race rest day. Food and rest.

Sunday I did the Escape To Miami sprint distance triathlon (.25 mile swim, 13 mile bike, 5k run)
Sixth overall, first in my age group. A damn tough course. The swim started from treading water in the bay which was a first for me. It’s usually a couple of sprint steps into a dive. This one saw everyone that was serious about competing jockeying for position while floating for a good three minutes before the start. The start was straight out for 50 yards and then took a 90 degree left for 300 meters before another hard left into the rocky shoreline. The transition was a mud pit as five inches of rain had fallen the day and night before. My first transition was a mess. With 1500 people between the two races I first ran down the wrong rack, then went to the wrong side of my bike, then fumbled with my spent arms to get my helmet on. The bike went over the 195 with its hills and wind exposure, crossing from Miami into Miami Beach, past the Miami Beach Golf Club and then back. Beautiful water views in the car, tough as hell on a bike. The run went over the 395 to Jungle Island and back…double the hill fun with dead legs. I had been passed by a group of three guys in my age group on the bike (in a triathlon your left calf is marked with your age so you know who your competition is). After the first mile I had gotten one of them back, and at the turn around I caught up to the other two and the woman in first place in a tight group of three. One guy took up pace with me and started pushing up the hill. I talked to him to see where his breathing was and it was good, better than mine. Shit. Mile two passed and we were on to the last downhill push into the finish. He left me with about a half mile to go. My legs wouldn’t keep up. I had given in, told my self that second was pretty good. When we hit the park and I saw we had 200 meters to go he had a 50 yard margin on me. That’s when the ‘THIS IS IT’ hit. I knew I could get him, I knew that I had to push the pain, to pass through it and finish with nothing left. With 150 meters to go I was 25 back, passing the guy in seventh. 75 meters to go and we hit the final turn, the crowd picked up its shouts and they guy knew I was coming. He turned and looked. Never, ever turn and look. I wasn’t sure if I had gotten him or not, it came down to the lean. When I finally found the posted results I couldn’t find this guy, there was no one in the race close to my time. Strange, either he was a complete hallucination or he had done the longer bike and swim (that race started before the sprint by about an hour) and had mistakenly cut the longer course short. Either way, that man pushed me to my limit and I appreciate that.

Lookout Weekend…

We are featured in todays Miami edition of
THRILLIST.COM
A nice write up that pretty accurately describes us and what we do.
Though we are not cavemen, we do believe in a fitness regiment that covers function before form.
Big biceps should be a result of what you do, not the reason why you do it.
We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation.
Come see us, the first session is on the house. We beleive in what we do and are not here to count reps and yawn. We are interested in making everyone we work with as fit and healthy as possible.

Speaking of….Bill Conti’s Rocky soundtrack produces excellent results….
TRIPLE MUSCLE UP…that’s a false grip pull up transitioned into a ring dip.
Wanna know how hard this is? TRY IT!

Wednesday-REST DAY (Don’t forget your rest!)

Thursday:
Doormouse Intervals
60 seconds work/30 seconds rest.
Mixing stair runs, bar squats, push up/pull up, jacks, plank hold.
Every fifth round is burpees.
Shooting for max clean reps on all sets/movments.
This stuff works. Metabolic burn.

TABATA TUESDAY

Front Squat with 95lbs

20/10 (work/rest)

I performed CROSSFIT’S “Fran” (95lb Thruster, Pull ups-21,15,9) in 7:49
Would like to knock off 1 minute off of that time. Need to work on my kips.

Have a great week!
Peter K

Ill be joining Dan at the Nov 1 crossfit cert seminar in West Palm Beach, Fla. Looking forward to it!

Peter

Monday Miles

‘OH YEEEEAH!’

Mile One
5:26
10 Minutes rest
Mile Two
5:41
10 Minutes rest
Mile Three
5:52

Felt pretty good, a little too muscle heavy, legs dead from yesterdays gymming.
Final goal is to break 5:00 on the mile. Need rest on the legs.

Signed up for the Nov. 1 and 2 Crossfit Certification Seminar. PUMPED!

The weekend

Friday did Pete’s ‘Margarita aka Cockstamp’
Rounds of 15, 12 and 8 reps for the following:
Squat Clean

Burpee

Kipping Pull up

A brutal workout. 9:36 total time

Saturday ran the mile with Joseph with the goal for him to set a new PR under 6:20. We crossed the line at 6:14. Way to go Joe! After that we went to the park and ran stairs and 10×100 sprints. Good stuff.

Sunday I rode my bike for a while in the rain, then went to the one of the local gyms and the owner was nice enough to let em use the place free for the day.

50 lb db snatch x8 each arm
10 burpees
65 lb db snatch x6 each arm
10 burpees
65 lb db snatch x 6 each arm
10 burpees

15 sqaut cleans, 65 lb
20 lb russian twist x40
3 sets

elevated one arm push up x6 each arm
30 lb weighted dips x10
jump squat x10
feet up bodyweight shoulder press x10
30 lb weighted dip x5, bw dip x5
jump squat x10

65 lb deadlift high pull x15
3 sets

feet up push up x10 w/ three second hold at bottom
30 lb weighted dip x5, bw dip x5
jump squat x10

bw bicep curl pull ups x10
35 lb. stiff arm plate raise x10
3 sets

stretch, protein carb drink

Soreness

Once again heavier deadlifts have left my back sore as hell. Not too bad sore, but sure can feel it.
Anyway, Tuesday after the lifts, ran a 5k in 22:25. Good job Joseph!

Wednesday did much of the evening class, focusing on legs.

This morning hit the Doormouse Intervals at Idol’s Gym with Joe.
Thirty minutes of 60 seconds on, 30 seconds off of burpees, lunges, sit ups, back extensions, plank, plate twists, push up/pull up split, etc., finishing with 20 burpees and a decent stretch.

My first video "Muscle up"

Finally!
Nailed one off camera then set camera up to record. After the failed second attempt on camera I nailed the 3rd one with a bit of strain unlike the first one off camera.
My MU training consisted of many, many pull ups ( dead hang and kipping) on rings bars and anything I could hang from. My muscles eventually adapted to the transition phase of the muscle up where I previously got hung up…… repeatedly.
In addition to the obvious pulling strength needed i trained my core through the use of L-pull ups. My dropping a few pounds also helped my efforts. In the end it was practice and adaptation that made my recent attempts easier.

Watch my first video Muscle Up:

Normandy 5k