My Essential Crossfit List

Ok some of you have been reading my advice, and all that good stuff. Eating lots of protein and crossfiting hard. Here are a few other great sites you should be checking out on a daily basis.

1. Goes without saying-http://www.crossfit.com/ an absolute first. I check this out for the WOD ( Work out of the day ) its also great to brush up on form and to get motivated. and don't be a slacker get a subscription to the journal http://journal.crossfit.com/
2. This next site is another must. If your going to be hitting it hard, mobility and stretching are an absolute must Kelly Starrett is an awesome trainer and physical therapist http://mobilitywod.blogspot.com/
3. Crossfit endurance is another great site for crossfitters who want to improve their running and endurance their WOD's are done in conjunction with the main site and supplement it quite well http://www.crossfitendurance.com/
4. If strength is your thing the next two links are for you. http://www.70sbig.com/ the guys at 70s big are focused primarly on stregth training Olympic lifting primarily with a little powerlifting but they are also funnya s hell
5. http://www.crossfitfootball.com/ Crossfit football is another great site for strength bias'd crossfitters

Enjoy have fun train hard eat protein and for God sakes don't ever let me hear you say I cant.......
Youl make me angry

Train to win

Ok sorry for the long hiatus. Ive been crazy busy. Hopefully you've been diligent and have been training hard. Eating lots of protein and having fun.
What do I mean when I say train to win.
Well!!!1
Exactly that.
We have busy lives, work, home, kids etc etc. Gym time should be the time you let it all out. Train like you mean it, that means setting goals and training for the. Push yourself, go to failure. Have fun with it. And for Gods sake release some stress.
if you just show up to the gym each day and go through the motions, guess what , that's all you will get, so so results, sure youl loose a little weight, maybe even gain a few muscles. But if you train like every day at the gym may be your last, train like your livelihood depends on it, and guess what youl start seeing some crazy results.
So go forth, train hard,.
Remember as with any of this. Eat clean and well, consume at least an ounce of protein per pound of body weight, recover, give your body some rest, try some creatine.
Anyway have fun see ya ll on the battlefields

RX OR MD...thats the question

Modification ( MD ), and Prescription ( RX ) both play vital and important roles in your training, especially Crossfit training. Learning how and when to use these tools will greatly improve your ability to both grow in strength and speed and to get in shape faster.

Who what when where why. Modification or MD, is essential to those starting out in Crossfit, or most any athletic endeavor. You do a similar variation of the exercise that is in the workout. the goal is to first, learn the technique, then build the necessary strength, and confidence to more properly perform this exercise.
An example is. The Pullup. The pullup is a deceptively difficult task at first and modification in my opinion is not only critical but necessary to mastering it.
Modifications can include
1-Jumping Pullup
2- Bands
3-Negatives
All will help you build the strength and skill required to perform the listed exercise. I will also add that MD'ing an exercise can also be an essential tool to heal from an injury, some studies have shown that light exercise to the injured area actually helps it heal faster.
Now the question comes, when do you stop MD'ing and start RX'ing. In my opinion, once you can perform an adequate number of reps for the MD'd exercise, then its time to start RXing. IE. if you can do 1-3 strict pullups at a time, well then, play around with it. As with anything its really up to you. Challenge yourself, and you will reap rewards.
Well talk about assistive exercises next time.
Id like to hear from some of you how you've MD'd or RX'd your way to greatness.
Sue, Paula, I know this is something you both have done, and conquered.

For Gods Sake Have FUN

Work outs should be work, yes, but its ok to have fun every once in a while

Recently I had hit a wall. My noontime routing had become that, a routine. Id do the same thing day in day out, mindlessly and it was boring me.
In the pursuit of fitness you will hit these walls occasionally. For some it makes them loose interest and stop altogether, and for some you loose the benefits gained because you not hitting it 100%
So how to avoid or fix this

1. Try Crossift--- yep--its constantly varied and always unique you never see the same thing back to back, its a great way to hit different types of muscles each day
2. Mix it up. For example, I was doing a strength bias workout at noon, the same thing each week, so I simply shifted gears and combined a little strength with alot of cardio, and voila it added renewed vigor to my workouts
3. Make the work unique. Recently i joined my buddy Bob who had created this crazy weird routine, it looked fun and interesting so I said what the heck, and you know what it was fun
4. Reevaluate your goals. if youve already set some, its time to take a look and see how far youve come, are you close, if not then any of the above techniques may help.
5. Take a breather. take a few days off, it wont kill you, go for a hike, go camping whatever, do something unique fun or challenging
6. Remember its your life, go have fun

I welcome your tips and techniques for having fun.

Holy Crap I have a Trophy

( No This isn't the actual trophy, but it would be cool )

Ok before you all think this is going to be some sort of Im awesome look at me Puff piece. please read the whole thing. If you know me you know above all else that Im a very humble guy, and I don't brag.

Set goals. then do anything you can to accomplish them. Whether you do or not is not the point, Its the fact that you try, thats what makes you stronger thats what truly counts.


18 months ago before I found crossfit. I was 260 pounds, my days consisted of, wake up, go to work, go home, repeat. I was ok with this. this was the norm, it was comfortable. I wasn't unhappy, I was just complacent, this was the way it was and that was ok. I exercised here and there, did some bicep curls and benched, and attempted to run, I was strong but no where near in shape. I had asthma, and was hooked to my inhaler.
Things changed for me once I found crossfit. I remember the first workout vividly. Linda, Bench, Dead, and Cleans 10-9-8 etc etc. being a strong guy I thought I would crush it, well, I got my ass handed to me, and I fell in love.
Now I know Im wired quite differently than most people. Its hard wired in my DNA, I never ever quit, or give up, Im naturally stubborn, I will keep at something till it either kills me or I conquer it, and I think that's why I fell in love with crossfit. That or my sick desire to see just how far i can push myself. I like to see just how far I can go before I break.I also love Olympic lifting, there is something empowering about being able to make gravity kneel before you, or crush you under his heel, and , its just damn fun.
I joined a local crossfit box, Crossfit Central Maine. Started training hard. Dedicated myself to becoming better. Not just physically, but spiritually and mentally. You see the confidence I gained in the gym transfers to real life. Ive become a more confident person all around, a better Husband, a better Employee, a better Christian, an all around better Man.
By The numbers. After doing crossfit for 18 months or so. I am now, 215 pounds, I dont remember when the last time I took my inhaler was, I run 5ks at least once a month, I can lift 500 pounds off the ground, and have a general lust for life, and all it has for me. Each day is its own day a day full of challenge and wonder. Each moment a Gift from God, with which I make the most of it.
In 2009 I participated in the Maine Fittest Games, I had been crossfitting for a while, and wanted the challenge, wanted to see what I could do wanted to know what it felt like. I did ok, and placed somewhere near the bottom, but at least I tried.
In 2010 I set about to work hard, damn hard, train my ass off. It wasn't about winning, it was more about WHAT AM I CAPABLE OF. How far can I go, how long can I go, how hard can I work. I put in the time and long hours, sore joints and muscles, changed my diet and attacked my weaknesses. Well In 2010 I competed again.
Prior to this I had set some goals for myself. I wanted to place in the top 5 this year.
Well I worked my ass off, and I came in third. Now I know, there are those people who think that anything other than first doesn't matter. Well, your wrong. it all matters. Ive never won a trophy or anything before, and all i can say is, yeah it mattered. Ive never been so invigorated or proud of myself, and no that's not conceited, its perfectly fine to feel good about things you accomplish, and it felt damn good.
So to wrap it all up.
Its not about being first, its not even about winning. Its about setting goals for yourself. breaking down doors that hold you back, smashing in the skulls of those who tell you you Cant or Shouldn't. Whatever it is in life, your weight, your job, stress, marriage, school. Attack it with zest, set goals, smash those goals, work at em, NEVER EVER GIVE UP. Its the pursuit that matters, as long as you try and never quit that's really all that matters. When life throws you a punch, take it, pick yourself up and keep moving, and know the hits will come again. You see that's whats its all about, and that's what Ive learned from crossfit. just keep moving, just get it done, if it doesn't kill you, well guess what your going to get stronger.
So I hope you like this, I don't know if anyone reads this, but its good just to get it all out there.
I hope Ive at least inspired, or influenced one person.

Most people think they cant. So they cant. Start thinking you can, and you will.
ME.

4 quarters of Pain

4 rounds 3 exercises each round, 1 minute at each exercise, 3 times through each exercise. 1 minute rest between each set of 3, and 2 minutes between each quarter
Confusing and painful

1st quarter ( BRUTAL Double unders took all my energy away )
Pullups
KB swing
Double unders

2nd Quarter ( this one wasnt as bad as I thought )
Pushpress 95/65
Up-Downs
Box Jumps

3rd Quarter ( Stairs and burpees= pain )
Stair Climb
Burpees
Sit-Ups

4th Quarter
Squats
Ball Slams
Push-Ups

This was a very long and grueling workout


** NOTE ** just following up on my creatine experiment
1- Ive noticed significant increase in recovery time, I recover way quicker now and can perform more WODS
2- I have noticed a slight increase in water retention 2-4 pounds, but Its to be expected as your muscles need to absorb water and creatine to recover, hey Ill take it as long as Im not sore for 3 days

Train Hard Play Hard

First off.
Congratz to members of Crossfit central maine for competing and doingan awesome job at teh Maine Fittest Games
Karen W, Sue P, Tracy A, and 1st place Jess T.
I also Came in 3rd place, meeting and exceeding my goal of making the top 5
I am so proud of all of you for how hard you worked.

So Now that its OVER I can reflect upon a few things. How to switch up my training and diet to improve performance and eeek out a few more ounces of sweat and pain

Diet:
Im going to be a bit stricter on Zone blocks, 16-18 a day. Still shooting for lower carb blocks so I can get my bodyweight down to 205 or 210. Ill stick to my Protein shakes, and fruit, and stay away from pasta.
Supplementation- Im experimenting with Creatine, to see if it A. Improves Performance. and B. Increases recovery time
Other than that ill take my usual MultiVitamin. And 6-8 grams of fishoil a day

Daily WOD routines
M,w,F 6am- Crossfit Central Maine WOD

Noon
M- Jareds Class ( A crossfit Type class, more running than normal)
OR row 2k, then crossfit Main site WOD, followed by sprints
T- Stretch 5 minutes, Row 2k ( 8 minutes pace ), Squat Practice Med Weights, Back, Front, Overhead, 3 sets of 5, Then Run 1 mile,
Wed--Stretch--Clean and jerk Practice..Every OTHER WEEK Low Impact Rest
TH--Jareds Class
Friday--Stretch 5 min--dead-lift practice -Run 2 miles..Any way you can

The goal here is to supplement strength with endurance to hopefully increase my work capacity and also my stamina.

Post Game reflection
Workout 1- Felt good, I nailed my form and I was technically sound, could have been better at the box-jumps,a nd faster, Just had no wind in the sails
Workout2- DESTROYED me, I have no idea what happened but I just had nothing, I finished with an OK time but could have been much faster
Workout 3- Went exactly like I hoped it would.

I welcome any Comments Questions Musings..ETC ETC