5 x 5 x 3 x 3 x 3 x 1 x 1 dead lift

I started at 185#'s and finished at 315#'s, failed at 325#'s

5 rounds

10 ring dips
15 pushups
20 squats
365 meter run

21:23

3 6 9 12 15 powercleans and pullups

had to beat 11:41 or else run a Drew Mile (1800 meters)

finished in 11:39, ran the Drew Mile anyway

AMRAP in 20 min

5 sdhp 95#'s
6 burpees
7 box jumps

13 rounds for me

fgb -- fight gone bad

3 rounds

1 minute push press - 75#'s
1 minute row - count calories
1 minute sumo dead lift -75#'s
1 minute wall balls
1 minute box jumps

total reps 245

did some running drills

I felt good today. hard workout. requierd lots of strength but I kept relatively good form through most of it. Similar to "the bear" ( i think).

7 rounds

7 dead lifts 255#
7 ring dips
7 knees to elbows
7 box jumps
7 hand stand push ups

23:32

AMRAP 20 minutes

10 pushups
10 situps
10 squats
10 pullups
10 box jumps

9.5 rounds

My running sucks.. It just plain sucks. As much as I love crossfit, it just doesn't do much to your running. I've heard that too many times from too many people that get paid to be complete badasses. There is just no substitute for it. If you want to be a good runner, you have to run hard.

Anyway, like every one else my motivation for running practically not existant. Especially now since I don't really have a specific goal I'm trying to achieve. But regardless, I went to the Avon Track and it felt good. I've done some light running on the street and it just sucks. God, the track felt so good. It's so soft. Anyway, I did

2 quarters's warmup - at 115 second pace

dynamic stretching

3 quarter sprints at about 85 seconds

2 quarters sprint the straights and slow jog the turns

1 quarter slow jog to warm down

It felt good but I felt so insufficient compared to where I was a few years ago.



Now I thought I'd write down the running advice I believe. By the way, when I say running, I mean hard running, jogging doesn't count.

If you want to get faster, you have to run at a faster pace. You have to "red-line".

Train hard at short distances. If you want the best 1.5 mile time - you need to sprinting at 200, 300 and 400 meter intervals. Strive to get at least 10 minutes of pure sprinting per workout.

There is no need to run over 6 miles. Even if you are training for a marathon - you're better off working at getting the best 6 mile time possible.

Vary the workouts - sometimes run on intervals, sometimes fartlek runs where you run and then recover as you jog etc.

Anyway, I remember running with Thomas. Thomas was an insane high school kid. He knew how to make shitty workouts. On one occasion we went to the track at TCU (Texas Christian University)
in Fort Worth (cow town) and damn, we did this nasty ladder in relay fashion. I'd run - when I finished, he would start and vice-versa.

2/4 mile warmup and dynamic stretching then

1/4 mile, 2/4 mile, 3/4 mile, 1 mile, 3/4 mile, 2/4 mile , 1/4 mile

1/4 mile cool down

I remember other times with Alex, Thomas, Mason, and other guys that would show up to work out with us. We'd vary it obviously but one of the workouts we would do with partners was as follows.

8 rounds
1/4 mile sprint then burpees while partner does 1/4 mile sprint

sometimes we would substitute burpees for divebombers, or pushups or situps or whatever.

after that we'd go do the O-Course the Marine's had set up at that particular high school, and race it. Sometimes we'd do the race up and down the ropes and other times we did stupid shit like playing tag using the entire high school. We were climbing the buildings and stuff. It was fucking awesome.

I remember one time there was this guy who was coaching this black high school girl. His goal was to get her to the Olympics. The girls dad was some famous Dallas Cowboy football player but I forgot which one. Anyway, the guy was pretty cool. He thought I ran like complete shit though. Man I thought I was doing pretty good. Anyway he gave me a lot of advice and even offered his services to me but I never took him up on the offer. In hindsight, I should have probably done at least a few sessions with him.

I remember he told me I was way too heavy on my feet.

He told me to keep my arm's tight and in front. I was wasting too much energy flailing them around.

He told me to practice 100 meter sprints while holding my breath.

He told me to land flat on the outer edge of my foot and roll it even towards the front as I run.

He told me that when I get tired, to lean forward.

He told me other stuff which I have now forgotten. It was a good memory though.

The guy was a former marine, was in his late 40's but looked amazingly young.

Anyway, other days - we'd do pool work. I loved those days - I was just good in the water. I did play water polo 8 freakin years though. We'd do underwater swims and other hypoxic work, sprints 50's 100's etc. then come out and do pushups or planks (sp?) or dive bombers, situps or flutter kicks, we played underwater hockey with a 10 pound brick. Very awesome times.

Anyway, just being at the track today brought back all those memories.

metallica concierto

metallica concierto

i'm getting better.

damn, checkout crossfit vancouver

5 rounds

10 thrusters 95 pounds
10 pushups
235 meter run
45 second rest

under threat of 50 burpees if didn't complete a round within 2:30.

I did my rounds between 1:50 and 2:00

7 x 3 's high pulls

Started at 95 and ended at 165 #'s.. then threw medicine balls.

This looks a lot easier than it actually is.

6 rounds of

5 man makers
6 pullups
235 meter run

17:52

Murph - May 2007

Ok so I was reminiscing my second or third crossfit workout - Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

I posted the results below. The one's in bold are the people I know.

Ken Greaves - won this thing, oldest guy to graduate from BUD/S at 38 plus he was honor man. He's definitely the most athletic guy I've ever met. He's 52 years old and kicks everyone's ass. He's somewhat of a movie star too. Does stunt man stuff and gets beat up by Chuck Norris on Walker Texas Ranger. IMBD him or whatever.

Jeremy Thiel - he's the guy who got 3rd in the crossfit games this year and runs Crossfit Central in Austin. My buddies Alex, Mason and I called him Hollywood cuz he always wore some expensive ass sunglasses throughout the workout plus he's pretty.

Alex and Mason - the guys I used to work out with. Amazing athletes and Navy SEAL hopefuls. Alex went to OCS and later BUD/S but was apparently performance dropped for not being "officer like", whatever that means. My navy SEAL cousin is skeptical as no one ever admits to DORing.

Mason is a badass and in BUD/S right now.

Elite Men's Results:

1. Ken Greaves – 28:34
2. Chris Webb – 35:18
3. Claude Locke – 36:20
4. Jeremy Thiel – 38:00 (w/20 lb vest)
5. Sean Glass – 38:35
6. Christian Washington – 40:39
7. Kevin Wheat – 41:05
8. Mason Jennings – 42:41 (w/ 20 lb vest)
9. Alex Viola – 43:56 (w/20lb vest)
10. Rodrigo Iglesias – 45:08
11. Jim Thornton – 46:14
12. Stephen Mankus – 47:07
13. Mike Gregory – 47:09
14. Justin Starling – 48:56
15. Stephen Ritz – 55:50
16. Phillip Brown – 1:01:58
17. Ryan Burden – 1:10:36
18. Adam Latham – 1:23:00

Here's some news coverage of it. I'm actually in this video. Midway through I walk in through the right and go towards the center of the background and drink some iron brew -- I mean gatorade.

guerrilla style crossfit

3 rounds

flip tire 7 times
dead lift bag to each shoulder 7 x's 70#'s
7 overhead squats with 65# caber

then did caber toss.

franish

21 15 9

front squats 135#
pullups

600 400 200 meter run

time 16:21 or 15:21, probably 16:21 which I don't understand.. I didn't feel I stopped that much. The pullups and front squats were a bitch though.

SOS - modified Filthy Fifty

I ate a huge breakfast so I wouldn't run out of energy. 2 zone bars, a chickfilaa sandwich + fruit, a can of tuna, a small thing of orange juice.

50 jumping pull ups
50 box jumps
50 kettle bell swings 35#
50 knees to elbows
50 modified lunges /25 per leg
50 push press 45#
500 meter row
50 wall balls
50 double unders
50 burpees

cutoff at 35:00.. needed just 2 burpees

Suffer on Friday

I had no energy today. I knew it before I even started.

Awful performance.

5 rounds

5 push press 135#'s
15 wall balls
365 run

time 17:23

no crossfit today :(

played soccer instead. But check out this cool video from the crossfit games 2008.

AMRAP in 15 minutes dlhp's du's and rd's

I had a pretty crappy workout today. Yesterday was awesome, i felt strong during the lifts and also had some awesome jiu jitsu fights.

Today I felt like crap. I felt tired and hungry and lacking energy.

amrap in 15 minuts
7 sumo DLHP 95#
15 dobule unders
7 ring dips

I wrote down 8 2/3 rounds but I think it was 7 2/3. I lost count.

5 x 5 clean and jerk

started at 135#
last round was at 175# but I only did 1 then dropped the weight to 165 #'s - did 2 and failed at the rest

damn i was tired today

i was falling asleep at work.. Very long weekend. Wasn't really looking forward to crossfit but boy does that shit wake you up. I felt good afterwards, definitely had some endorphins in my head.

500 meter row
5 Dead lift 225 #
10 pushups

400 row
6 DL
12 PU

300 row
7 DL
14 PU

200 row
8 DL
16 pu

100 row
10 DL
19 pu

time 15:49 or something like that

the day after july 4th

add 1 rep on the minute until you can't complete them

dumbell clean and jerk (? i think)
pushup
squat

I did like 4 rounds with a 55# db and couldn't get it. My arms were sore from the last workout.

Then we did AMRAP in 5 min of
3 burpees (new and improved)
3 db swings (45#)

I did 10.

Then I rode to Mid-ohio and got in 4 hours of track time. I'm fucking beat right now.

Here's the awesome video by Vince Spielberg from yesterdays workout.

July4
by shc9087

"rodrigo" workout -- oh wait Vince vetoed "4th of July workout"

It rained so no holiday hill.

fun workout two teams of 6
each team must do minimum of 30 reps in each exercise / 1 person works at a time except for the run

1050
400 meter run
210 thrusters
210 pullups
210 pushups
210 situps
210 burpees
400 meter run
-- our time was 38:40 or something like that.

We won according to me.. the other team cheated way too much. I guess it should show on Vince's video. I'm not saying we were perfect but damn.

Crossfit Challenge Results

I'm 13 out of 21. I'm not sure what to think of that. My CFT blew balls, but so did my 5K. Oh well.

1. Super Steve 12.5
   
2. Shane 14
3. Brett Wood 21.5
4. Greg 23.5
5. Jon McD 24
6. Sullivan 27.5
7. Scott 28
8. Brett R 29
9. Ben S 30.5
10. Wood 34
11. Jason 35
12. Justin H 36.5
13. Rodrigo 37
14. Drew 39
15. Big Keith 43.5
16. Joe L 44
17. Brad and Kevo 45
18. Tod 50.5
19. Rick 52
20. Kerry 55
21. Jeff W 62

Ladies

1. Sarah Smith 6
2. Erin 6
3. Molly 8.5
4. Kim 15
5. Marilyn 17
6. Sarah Sullivan 18
7. Debbie 23
8. Gina 25
9. Sandy 26

5-5-5-5-5 front squat

1st round 135#
2nd round 185#
3rd round 205#
4th round 205# (3 reps)
5th round 205# (3 reps)

did another 5 reps at 185#

Wednesday before Thursday before Friday July 4th

25 situps
50 wall balls
50 double unders
50 box jumps
25 pullups
time 11:42

hip flexor day

today we did hip flexor exercises.. pretty light
4 statations, medicine ball throwing and flutter kicks