Monica... 6 rounds too many.

Today I did a particularly fun WOD, if you consider fun to be brutal and heart wrenching, which I do.

Stephen lifted it off the Xfit Sparta Insane WOD page and sent it my way.

It was called "THE CRAZY LADY" and it damn well deserved its name.

15-14-13-12-11-10 (yup that's 6 mighty rounds)

of:

kb swings
mountain climbers
squats
burpees (oh yay fun!)
presses
200 m run.

by round 4 (12 reps) I hated the person who created burpees with such fierceness I was yelling I wanted to pour acid on his grave.

by round 5 I entered a quiet acceptance and wondered if I would, in fact, pass out while running.

by round 6 I thanked the heavens for Crossfit training and being able to see it through.

Time: somewhere around 37 minutes, my vision was a bit blurry by then.

"Crazy Lady", you definitely are.


Tomorrow is my rest day and if this moment is any indication, I will definitely be sore tomorrow. Burpees, you are an evil force from the very pits of hell. But God love ya.

As Stephen mentioned in his post, we're watching the finale of UFC tomorrow, we spent all of Sunday in bed catching up on it and I'm very psyched to see it all wrap up. Next Saturday is the UFC battle between Forrest and Rampage and I'm SOOOOOOOOOO looking forward to it.
GO TEAM FORREST! I caught an old fight last night between Forrest and Stephan Bonnar that they showed on Spike and it was completely enthralling. They didn't drop to the floor once, it was pure boxing and kick boxing and it was freaking GREAT. Forrest won, of course.

Well I'm completely pooped. That crazy lady kicked my bum in ten different places, literally.

Goodnight y'all.

Again. Faster.

Loving againfaster.com's article section. Superior motivation for yo ass there.
Stopped by the local American Top Team gym tonight to check things out. Definitely seems like alot of fun, albeit a bit pricey. The teaching staff and students all seemed well-grounded too...none of the "papi chulo" crap I was expecting to see. One of the instructors told me to swing by next tuesday to give the Beginner BJJ class a try, see how it suits me. I think that perhaps I shall take him up on that offer....and then figure out how I'm gonna swing the extra $120 a month. Deduct from the booze fund perhaps? Sounds like a plan.

Got my new Everlast double-end bag and throwdown bag gloves. Pure. Damn. Win. right there. I did yesterdays WOD and then followed it with a 5 minute round of strikes on the bag. Working muscles I haven't worked in a long time and feeling it tonight.

Down to the WOD scores:

Monday:
Run 5K

Not scored....was running more as a test of my knee as much of anything...and well, my knee gets a C-. Theres definetely something happening in it, and nothing as far as technique-correction seems to be fixing it. Might be time to see the sports physician...I think theres something wrong with the way my right foot falls, but I'm not sure at this point.

Tuesday:
Hang Power Snatch:
1-1-1-1-1-1-1
1.75
2.95
3.95
4.105 (fail)
5.100
6.100
7.105 (PR)

Getting better at it, but I still have a long way to go. The need for some crossfit Oly lift certification/seminars is imminent.

Wednesday:
20 Minutes
10 16Kg KB Thrusters (1 each hand)
10 Pullups

Score: 9.5

Not as bad as I feared, but not as good as I hoped. Plus I missed some fat blocks earlier with lunch that day and felt kinda "off". Which reminds me, Monica and I need to read this: The Soft Science of Dietary Fat. Supposedly a well-regarded article on the misconceptions of dietary "fat".

Misc:
Added a couple new links to the sidebar for WOD inspiration, especially for Monica since they tend to be MetCon and KB focused, which is good for her since she still lacks access to Oly equipment, rowers and pullup bars needed in alot of CrossfitHQs WODs.

Tomorrow should be fun. Monica and I are going to see the season finale of the Ultimate Fighter which is probably hands down the most entertaining and least intellectually-insulting "reality TV" show I've ever seen (not to say that its "smart", but at least it doesn't make you stupider just watching it like some of the other reality-crap you see on any given night). After that, if we're still not wiped from the days WOD, hopefully start watching Alexander....though I hear that that is a very, very long movie. Can't wait though, its Friday!

.....which reminds me, gotta figure out what I'm going to cook tomorrow...hmm...

Remain...Diehard.

Goddamnit I love listening to Hatebreed during a Crossfit WOD. Best !(#$&!@% WOD music ever.

Just making that known.

Yesterdays WOD:

Thrusters
1-1-1-1-1-1-1
1. 95
2. 115
3. 115
4. 135 (FAIL. GRRRR)
5. 125 (PR)
6. 125
7. (LETS DO THIS SHIT!) 130 (PR)

Todays WOD:
Was supposed to be a 5K run, but Miami weather wasn't really permitting, what with pouring rain and lightning bolts.

Soooooo....Subbed it with this fun one.

7 Rounds for time:
10 Sumo High Pull Deadlifts
10 Ring Dips

Used a 32LB kettlebell in each hand for the SHPDs

Time: 6:58 (ALOT better than I thought I'd do but my heart came very close to exploding out the front of my chest.)

All worth it though...Gonna grill up some steaks (trying out this new salted method) tonight for Monica and myself. Also picked up a bottle of crianza and a couple movies, so a nice, quiet night is in store for us.

Monica

Let's start off with Tuesday's WOD which I devised and happily titled "Sarah Conor" and true to its name a WOD like that could turn you into a machine that fights machines! RARRR!!!

Sarah Conor:

50 weighted situps
30 kb swings
30 kb front squats
50 good mornings
3 minute jumprope

50 weighted situps
20 kb swings
20 front squats
40 good mornings
3 minute jumprope

50 weighted situps
10 kb swings
10 kb front squats
30 good mornings
3 minute jumprope.

TIME: 22:03

As you can see I tinkered with the reps for the kb wings, squats and gm's but kept the situps and jumprope reps the same amount because I wanted to keep the heartrate at optimum speed!


I REALLY REALLY LOVED THAT WOD, so much so I just couldn't contain myself and blew chunks at the end of it. (always a sign of a good Crossfit workout, I say.)

Yesterday was our rest day and today I did:

3 rounds of:

30 star jumpers a.k.a. frog squats
30 boxing squats with arm weights
30 kb swings
30 snatches
30 front squats
30 clean presses.

TIME: 22:43

AND I STILL HAD ENERGY FOR MORE.

I've also been doing mini workouts all day since I'm not working in the summer (I'm a teacher).
Today I did situps, windmills, one leg dealifts and sumo deadlifts for my mini-workouts.



OK now for the mind exercises:

Been reading and LOVING Many Lives, Many Masters. This book was recommended to me by several people and now that I've embarked on it I'm wondering what took me so long.
This book is a definite life changer and I'm loving every page of it.

Also wrapping up Coelho's new one The Witch of Portobello. Its not as engrossing as The Alchemist, but then again, how many books can compare to that masterpiece?
I had read another book of his that I adored called Veronika Decides to Die and it was an incredible read. However, Witch of Portobello is definitely dragging and not as enrapturing as his previous feats. Still, not a bad book, but Coelho fans expect more just because he IS such a great writer and the pedestal we've placed him on goes as high as the tower of Babel.


Lastly, I'm looking forward to tomorrow night's dinner of steak and wine with Stephen, and just spending time with him in general. Love, is a many splendid thing.

Goodnight, and good luck.

I'm Back! -Stephen

Well, technically, I got back Monday morning around midnight, but still...

First off, Missouri. I don't even want to talk about how many tamales I ate. Apparently my Uncle Charlie (father of the bride and whiter than a cloud, may I add) considers making tamales to be his hobby. He has a kitchen set up in one of the side houses devoted soley to this process. And I must say, for being a bible-loving good-ole-boy from MO, that man definetely knows how to make some bitchin' goddamn tamales. And I really only get to eat them once a year, so yeah, I "indulged", shall we say. Payin' for it now....but it was very worth it.

Anyways, back to "normal" life for me (ie, "Fitness Freak Lifestyle", others would put it). Glad for the break though, I honestly feel stronger....I have to convince Monica to take a week off every couple months or so though. Your body really needs it in the XFIT/RKC world.

Also, today bought an Everlast Double End Heavy Bag to hang in my room. Been watching alot of MMA lately, and I've got a terrible urge to get back in martial arts again.....the only problem is finding the time, dammit. Also picked up BJ Penns book from amazon, along with a new paperback copy of Gates of Fire, which I had previously given to my little brother and never gotten back. Along with Dune and Fight Club, I can easily say Gates of Fire is one of my absolute favorites, ever.

WOD Score time:

Doing the latest WOD Cycle from the XFIT HQ.
Yesterday:
Overhead Squat/Front Squat/Back Squat
1.95/115/135
2.95/135/185
3.105/165/185
4.115PR/175PR/205
5.105/180PR/205

Today:
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: 16:15
Those burpees really slowed me down. Legs were on fire after the lunges....but I guess that was the whole point. Good fun though!!

Monica

Hello all!

First thing's first, yesterday's WOD was a great one.

30-20-10

3 rounds of:

KB Swings
Snatches
Sumo High Pull Deadlifts
800 Meter Run (half a mile)

w00t w00t, My score was 21:38 and I wanted to DIE.

To warm up I did frog squats and boxing squats. Can I just say, for the record, I absolutely ADORE frog squats a.k.a. "star jumpers".
I'm going to ask Stephen to make me a WOD with them.

Speaking of my beloved Stephen, he's off in Missouri till Sunday night and I miss him already.
Last night we met up with about 10 of our friends for drinks and to see Incredible Hulk.
Both Stephen and I cheated on our ZONE, he had wings and a chicken sandwich with fries and I had about 3 chicken fingers.
Let's just say that our bodies are NOT used to eating this way anymore AT ALL.
I've been having stomach problems since and I am now positive that I just can't tolerate fried food whatsoever. Going to hydrate all day, drink lots of water, try to eat some fruit and veggies (if I can keep 'em down) and do a light workout.

I lifted this one off today's CROSSFIT,

3 rounds of:
50 sit ups
50 back extensions
800 meter run.

Considering my current physical malady I might modify the WOD by replacing the run with something lighter. Hey, what about star jumpers??? That would rock. Let me keep drinking water and I'll tell you how it goes.


P.S. I love you Stephen!

*Heavy Breathing*

Wow. It seriously "doesn't have to be fun to be fun."

Forgot to update yesterday (again). But I had a really good day at the gym. Real starting to zero in on those hang squat cleans as far as technique goes. Now I just gotta work on the weight. Regardless, I know I did way better than I thought I would and I even had enough gas in the tank to climb for a good half an hour.

Five Rounds for Time:

95lb Hang Squat Clean
15 Hand stand pushups.

Time: 10:21

Todays WOD was a different story. My shoulders were burning with just the first burpee!! But, I'm taking the next few days off to go to a family wedding out of town, and while I still plan to get whatever sort of exercise I can get in my spare time, I really pushed on this one. But I can't say I was too happy with the score....

10 Rounds
12 burpees
12 pullups

Time: 25:20.

Blah!! Wasnt stellar, but seemed to be on the average with most of the other times posted for this one on the crossfit WOD comments, so...

I'm taking my jump rope, vibram five fingers and swimming trunks up to the wedding in Branson, MO. I hear they have a lake, so hopefully I can do a little GREAT OUTDOORS type venturing.

Too bad Monica isnt going though....going to miss her :(

Woops! -Stephen

Damn, forgot to update yesterday afternoon upon return from the gym. Perhaps because I got a little distracted, sitting on the balcony, getting sun, reading an excellent zombie-apocalypse novel Day By Day Armageddon (reminder as to why I really train!) and sipping a Dogfish Head Burton Baton. Dogfish is quickly becoming my favorite brewery of all-time, surpassing even the fabled Stone Brewery.

But back to the numbers. Hit another PR yesterday (Imagine that, thanks again, Zone.)

Front Squat
3-3-3-3-3-3-3
1. 115
2. 135
3. 155
4. 155
5. 165
6. 165
7. 165

Todays outcome wasn't so pleasing, however.
For time:
21-15-9
Benchpress
Pullups

Used 115 weight.
Time: 11:04

Really started running out of gas on the bench presses. Could definitely feel my left side failing constantly.

Need to hit the benches, presses and pushups harder.

Tried to climb a little bit afterwards but I was finished; I could feel small tremors running up and down my arms. Gonna call it a night....

Monica

Oh Lauren Brooks, you are a maniacal goddess and I love you.

Todays WOD was swiped from the KB Queen's blog with some slight modifications.

Consisted of:

50 Kb swings
10 deadlifts
50 KB swings
10 deadlifts
40 Kb swings
10 snatches (each arm)
6 presses (each arm) x 2

Rolling kb situps (didn't count)

2 minute plank

and I threw in a run at the end because I was still (miraculously) filled with vim and vigor.

NOW... I definitely earned my rest day tomorrow, and whew, what a great WOD cycle this was!

Monica - "The Art of Writing"

Henry Adams:

"The fascination of the silent midnight, the veiled lamp, the smoldering fire, the white paper asking to be covered with elusive words; the thoughts grouping themselves into architectural forms, and slowly rising into dreamy structures, constantly changing, shifting, beautifying their outlines- this is the subtlest of solitary temptations, and the loftiest of intoxications of genius."

Monica - Sunday

Ahhh just finished watching Rafael Nadal kick some serious ass on the French Open!

Go SPAIN!



It just goes to show that kicking ass runs in my blood.

And while we're on the subject of whoopass, yesterday I tried out my new KB weight
and jeez I'm suprised I can even walk today (granted I am clutching my lower back like
a pregnant soccermom) but I did get a hardcore workout and I am grateful to you Terminator-like Russians for providing it.

It consisted of:

5 minutes of KB swings
5 minutes of jumprope
3 minutes of KB swings
3 minutes of jumprope

COMPLETELY PERFORMED OUTSIDE UNDER THE INCENDIARY MIAMI SUN.


Today will be :

3 Minute Planks
5-5-5-5-5 Kettlebell deadlift
3 minute Planks
5-5-5-5-5-5 KB Front Squat (Alternate Hands each Set)
3 Minute Planks


Per usual, I will most likely collapse into my pool and do some backstrokes to cool down.

AS FAR AS ZONE:

Stephen and I follow it strictly 95% of the time but Friday night and Saturday night we allow ourselves cheat meals.

We're only human. Granted, we try for immortality as best we can.

READING WISE:

I'm looking forward to this long stretch of summer to study study study,
and I've been lugging around a minimum of 7 books wherever I go.

I will update on some interesting things as I go along.

One point that really hit home (especially living in Miami and having to endure the most Godawful road rage in existance), was that "nonreaction is strength".
When people act like assholes its just their ego, so you have to look past that and see their true
essence. DO NOT REACT to the ego, because it feeds off of that weakness.

NONREACTION IS STRENGTH.


Have a great Sunday!

WOD-Stephen

Ran a 5K today, untimed. Still trying to get the whole "Pose" method down...sorta tough, especially when you start to get a little tired as your form begins to deteriorate. Tough on the calves too, but most likely thats due in part to the lack of running in the past few months.

Monica

Watching CrossFit videos at Stephen's house.

Getting psyched for tomorrow's WOD!!!!

I want my freakin' heart to explode!!!!

3-2-1- GO!!!!!

Rest Day - Stephen

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

Oh Lordy!

Todays WOD was the dreaded "Fran".....what a "great" way to finish this 3-day WOD cycle.


...............Argh. Was pretty damn sore coming into todays workout too....Hopefully next cycle is a slow/strong one....these metabolic ones are beating my arse.

Anyways, "Fran"

21-15-9
32LB Kettlebell Thrusters (1 per hand)
Pullups

Time: 7:39

-------------------

Noticed Naomis Paleo Kitchen over at Robb Wolfs today, definetley gonna do some heavy reading on that this weekend. Have to expand my Zone/Paleo diets that arent 2/3/4/8x fat like most of the ones on Performance Menu. Just not at that level of activity yet in my WoDs. Getting there though!

Tuesday- Monica

Hello all!

Today's WOD:

Warmed up with flutterkicks and sit-ups.

Then 5 rounds of:

12 Two handed KB Overhead Squats
21 Two handed KB Good mornings

Score: 6:55

Then I did some KB swings to keep the HR up and did 3 sets of 5 military presses (each arm),

3 sets of 3 one legged deadlifts (each leg), 5 suitcase deadlifts for each arm.

And I ended it with holding a plank position for about a minute.

The whole time I shook my booty to M.I.A.'s album 'Kala'

It seems that tonight I just didn't want to STOP working out.

----------------

As far as Zone goes I've been eating the same thing for the past two days:

BF: 2 omega eggs, 6 almonds, and an orange

Snack: 2 oz. turkey breast, 6 almonds, sliced apple (or strawberries)

Lunch: Salmon on a bed of spinach

Snack: (usually after workout I have a workout smoothie : one scoop of Muscle Milk Light, + strawberries)

Dinner: 2 oz. turkey breast, orange, almonds.

-------------------------

Currenty reading:

The Monk Who Sold His Ferrari
and finishing off Life Sucks (vampire graphic novel), YES I have a soft spot for cheesy vampire lore that dates back to watching The Count on Sesame Street. Von, too, tree!

3 More days of work and then I'm off all summer! (gee, can you guess what I do for a living?)

Going to definitely take advantage that this might be our last summer in Miami and I'm going to try and head out to the beach to run 2-3 times a week.

Running on sand: hell of a workout + you get a great tan.

Plus, being on the beach is an overall healing experience.

Before I go I must send some serious positive vibes to the love of my life Stephen.

Go go good vibes!!!

Remember guys, think positive, and you'll get positive results.

"The war in me makes a warrior!" - M.I.A.

Grumble!

Amazing how much your mood can affect your workout some days. I really tried to keep myself psyched for this one, but I had way too much other stuff on my mind today. Ah well....give it a better try tomorrow:

WOD
Max rounds in 20 Minutes:
5 Box Jumps
10 L-Pullups
15 Knees to Elbows

Score: 8

Finally Sitting Down

Long day....Monica wasn't able to do her WOD today, because the past came back to haunt her, so to speak.

Me, I did my workout, but really was not in the mood to do any climbing today, so I skipped that part and made a bee-line for the grocery store to stock up on fresh grub.

Todays WOD:

"J.T"
21-15-9
Handstand Pushups
Ring Dips
Pushups

Time: 10:21

Failed really hard on the 2nd and 3rd round of HSPUs. My shoulder and back havent recovered yet from the ass-whooping they got on Saturday. If I was a little more healed up I think I coulda nailed this sub-5 or 6. Next time...

Rest Day

Stretch, Eat and Rest.