Monday, February 27, 2012

Reflections on 12.1

It's over.  And by over I mean the first of 5 grueling workouts.  In my previous post I mention that I was unsure of whether I was disappointed or not in my performance.  Well...After more thought I decided that I was not happy and I thought I could do I did.

I was visiting friends outside of Boston this weekend and was able to find a box near where I was staying.  Crossfit Florian, whose name is wicked cool.  St. Florian is the patron Saint of firefighters and this box was owned by a few of Boston's bravest.  VERY cool name, also a very cool place.  The coach there who judged me was incredibly helpful in pushing me through the WOD, even though I felt bad about asking to judge me rather than doing the group WOD (Barbara, which by the way was cool to hear in a Boston accent)

I was hungover (6-10 beers the night before).
I was Tired (<4 hours sleep).
I didn't stop.

I improved from 93 to 98 burpees.  Even though I was struggling in the final minute he pushed the shit out of me and I was able to get 18 in the final minute.

I don't know if I have ever hurt from a workout more...Fran might be the only thing close.

I did not reach my original goal, but I can say that when I did the workout, I gave it my all.  Maybe without the hangover I get the triple digits, but I'm at peace with it.


Ahh...the all important standings.

I finished in 14,658 out of roughly 34,000 people worldwide (beat 57% of male participants)
I finished in 1160 out of 2820 in the region (beat 59% of male participants)

In my box I was 12 out of 17 male participants.

A big shoutout to Mike who finished 3rd in the region and Evan who pumped out 134 in one try.  Our best female was Molly with 121 .

Crossfit 610 is currently 7th in the region, great job team!

Next up...workout 12.2.  What kind of surprises do you expect?  And did anyone see the guy do 161..holy shit that was crazy...actually I'm finding it and posting it below.  Drago has nothing on this guy.

Thursday, February 23, 2012

Disappointment or happiness?

I completed the first workout of the Crossfit open.  I finished it but I can't say I killed it.  I went in with a goal of 100.  I actually only got 93.

How do I take this?  Did I fail? At first I felt a little okay with it since I know I did the best I could...but there is still this nagging "I could have done better" feeling in my gut.

1 extra burpee per minute and I'm at 100.  Just 1 measly burpee.
one of these a minute...that's it. I do it again?

I'm going to Boston this weekend and going out on Friday night leaving only Saturday to try it.  And it's so cardio intensive that a night out would likely ruin the chances of triple digits.  Not that I'm gonna get drunk, but even a few drinks could derail the chances.    

I think I may.  Even if I don't beat it, then I'll know I pushed myself.

I do want to say though, that watching the other people from 610 and feeling the enrgy in the room was A-MAZ-ING.  Having Linds screaming at me prolly added 5 reps to my score to I'm really appreciative of having those people around.


max reaching burpees (6 inches) in 7 minutes

Score: 93

First WOD of the 2012 Crossfit Open aka 12.1

It is upon us.  The start of the 2012 Crossfit open.  Myself and more than 50,000 other people eagerly waited for the announcement about the first workout at 8p.m. last night.  Then it came....

7 min amrap (as many reps as possible) of Burpees.  

I knew it was going to be something simple, that even people who just started crossfit could do, but I did not think it would be THIS simple.

My thoughts immediately went into goal setting.  

What should my goal be?  I knew what it was almost immediately...100.  I want triple digits.

Then I watched the video on standards....a 6 inch target must be touched on each rep....

Uhh ohhh...this might be harder than I thought.  

The reaction on the social media outlets was not exactly fact I think I read exactly one person excited for this workout.  And that is cause he destroys speed/body weight movements.  
Oh well.  It's time to go out and get at it.  Tonight I'll be doing my best to reach the century mark.  

Here is my strategy

1. Pace.  Not too slow but also don't blow it out in the first minute.
2.  Do.  Not.  Stop.   Keep moving no matter how tired I am. 
3.  Blow it out in the final minute.  This is much much easier said than done.

Simple.  Straight Forward.  

Here is my Athlete Page if you want to track my progress:

Other notes:  I can't wait to see the number Mike Abgarian puts up.  Also Chris Spealler will destroy this (I think)

Update:  Mike put up a 135 on his try today.  Awesome Job!  


1 mile timed run:  7:40  (after checking on google maps, it's actually 1.1 mile)

5 min amrap burpee pull-ups (figures)
3 min amrap ring dips
1 min amrap air squats

Total: 124

*UPDATE*  My wife (digital mustard) banged out 80 this morning!  I'm so incredibly proud of her.  She continues to surprise me in new ways every day.  I knew she had it in her to keep moving.  She has firebreather in her...just gotta find it and let it out!  Great Job Karen!

Why arn't you doing the open?  (Image stolen from: Here)

Tuesday, February 21, 2012

ROM and a PERFECT Crossfit Video


I used to associate this with computers (CD-ROM).  Now it means range of motion.  It is important in many crossfit movements, especially anything that is squat based.  To be counted as a rep, the squat must go below parallel.  So your butt must go below your knee. See image below.

 This is a constant struggle for me.  As I've stated in prior posts, I have no flexibility.  But recently I've been a bit more pro-active about increasing my ROM, through stretches gathered from the mobility WOD blog and asking some other members for help.  One thing I'm noticing is that I need to spread my knees.  Whenever I remember it it helps me a lot, but I need to get more in the habit of doing it.

Gotta keep WORKING.


My favorite quote:
"We will take something that is inherently challenging and make it a game"



150 - 20lb wall balls for time

This workout OWNS me


as a team of 4:
10k row
10k lbs dead lift
200 ring push-ups

Time: 22: something
I did 2,500m row and 12- 225  lb deadlifts and 50 ring push-ups.


Got to gym early so did a double WOD

wod 1: (made up by yours truly)
3 rounds
5 ring dips
10 ring push-ups
15 toes through rings

time: 6:40

wod 2:
10 min amrap
5 wall climbs
10 box jumps
5 pull-ups


Cash out: 5 min row total calories : 94

Thursday, February 16, 2012


In a little less than one week the first workout of the 2012 Crossfit Games Open will be released.  I have no illusions of grandeur. I'm not making it to the regionals, but I do need a goal.  After thinking about it, and doing a little research into his current abilities, I think my goal will be to be Bob Harper of the Biggest Loser.
Abs are for show.  Put them away.

Why choose Bob?  Well, although he's in incredible shape and is a world renowned trainer he is also fairly new to crossfit.  He states constantly that he loves crossfit and that he is going to compete in the opens so his scores will be public. Another big reason is cause he is better than me at Fran, but only by about 30 seconds and some of his lifts are on the same level as me.  I think if I really push myself I can compete with and possibly even beat Bob!

Another reason is so I can tell family members who don't understand crossfit or what I get out of it, that I have beaten the celebrity Bob Harper.  I might even garner a little bit of respect from them rather than a cynical look.

So Bob...whether you know it or not...I'm gunning for you.  I WILL push myself each week to beat you.  A reformed fatter WILL beat the master trainer.  For every other beginning crossfitter I encourage you to gun for Bob.  If you're in use the #BEATBOB hashtag!  
Yeah, that is the look you'll have when I beat you.

Are you game?



5 rounds w 20 min time cap
20 - 95lb push press
20 - 25lb half moons
20 - burpees

4+28 (just missed finishing)


"baby king kong"
1 - 300lb DL
2 - Musleups (or 4 get out of pools)  * I DID 1 MUSCLE UP in the WOD*
3 - 125lb squat cleans
4 -. HSPU 1 abmat

Cash-out: 500m row for time  1:35.7 *NEW PR*


7 rounds
7 2 pd KB swings
7 air squats
7 T2B


Saturday, February 11, 2012

Did a double today

Not much to say so I'll just put my wods for the day

team wod
200 45 lb plate air squats
100 resistance push ups
200 abmat w 25 lb plate
2 rounds with 2 other ppl on my team
Then 25 min break
3 rounds
10 pull-ups
10- 135 lb clean and jerk
10 24" box jump


Friday, February 10, 2012

Do What You Love

I'm sure everyone has heard the saying "if you love what you do, you'll never work a day in your life".  Great advice, but if everyone only did what they loved then there would be a lot of poor painters, singers, baseball players... you get the point.  So instead....lets apply it to your exercise and diet.


This blog is very very crossfit-centric.  I don't apologize for that, it is my blog and I'll do what I want, but I also like to talk about just being healthy and active.  Crossfit is the perfect workout for me.  I love it.  I love 95% of every second of it...and the 5% that I don't like it (mostly during hard workouts) is canceled out by the double love I feel for it when I finish the workout.

It took me a long time to find crossfit though.  I tried spin classes, just weight lifting, running, swimming...  but none of them kept me coming back.  I know lots of people who LOVE running.  They could run every day and never get bored.  I also know people who swear by spinning.  Great for them.  Then there is Zumba which I've never tried but I know people who teach and are as addicted to it as I am to crossfit.  All of these things are great, they are better than sitting on a couch playing video games all day.

So I hope no one ever takes any of my posts as saying "crossfit is the best and only workout, all the rest are stupid and pointless"  cause I don't feel that way at all.  In fact it really really annoys me when people put down an entire workout regiment and say it's unhealthy or stupid or that what they do is the best thing for everyone.  I occasionally rant about how stupid Yoga is...really I had a humdinger of a rant at a Super Bowl Party ....hippie elastic vegans who only want to feel the curvature of the earth.  Meanwhile in my head all I can think is "damn it, why can't I stretch like that"!

So the moral of this little exercise story is....



This one is also a point of contention among a lot of people.  There are people who will say that one diet is so much better than another.  Again, I don't think that is the case at all.  One diet might work for one person while a different diet works for others.
It's really not this cut and dry.  get educated and make smart choices.

Let me use my "diet" as an example.  A true classic paleo diet does not include beans, peanuts, or milk.  Well guess what I eat and drink....  I love Milk.  I love Peanut Butter.   So I eat them.  Now...I eat them in smaller proportions than I once did..but I still eat them.  Another paleo no-no is grains.  Are they healthy..well not in my mind, but Italians have been eating pasta for a long time and it works for them.
Ok...this is not a diet anyone should be on...even if you love it

Again, it is find what works best for you.  If it is balanced..meaning it contains a good proportion of nutrients and non-processed food then go for it.  I choose a semi-paleo might choose another diet.

So the moral of the diet story is...

Cause it does not fit your lifestyle!  Choose one that you like!

Thursday:  Much needed rest day


Strength: 4 tries at finding total number of OHS reps @ 3/4 body weight:  7+7+6+10=30 @ 125 lbs
20 min amrap
10 pull-ups
10 DL @ 3/4 body weight
200m row

Score: 8 +10 (if i did this again I would get 10 and go at a higher pace)

Wednesday, February 8, 2012

All Kinds of Time

You have the time.  Really you do.  I don't even need to know what you need time for, you have it.

The two biggest excuses made for not eating well are:
  1. I can't afford to eat well.
  2. I don't have the time to cook healthy meals.
The first excuse has been tackled in this post from June.  The second is about to be debunked.  

How long does it take to create a very delicious, flavorful meal for 2-4 people?   I argue it could be less than 45 min from prep to food on the plate.  And that is for a complicated meal.  Last night I made a broccoli and chicken terriaki stir-fry that took me about 15-20 min.  Here is the recipe.  1 chicken breast, a bnch of broccoli.  Cut chicken into cubes and cook.  Add terriaki sauce (to taste) then add broccoli.  Cover.  Take off heat when done.  Boom.  Easy.  Delicious.  Want extra for lunch the next day...make it two chicken breasts and a bunch more broccoli.  No extra time.  

If you plan early in the week so you have all the ingrediants then it doesnt take long at all to make nutrioutious meals.  In fact my wife has a bunch of recipes you should try, they are all delicious. Here is the link   .  She even includes pictures.

Another really great option is a slow cooker.  Here is a great recipe for a slow cooker:

1. Throw a big chunk of raw meat in.
2. Surround it with a shit ton of vegetables
3.  Turn on.
4. Go to work.
5. Come home and eat.

 And... what about slow cookers? To use, take the food and stick it in the bucket and... you know what? If you guys don't know how to use a slow cooker, just ring your call button and Tommy will come back there and hit you on the head with a tack hammer because you're a *retard*.


Monday WOD

12 min amrap
12-24" box jumps
6 - 95lb thrusters
6 - bar facing burpees


Cash out: 50 abmat sit-ups.  (no abmats left so without abmat) 1:25

Tuesday WOD

Strength: find 3 rep max of hang squat cleans.  155
Tabata Air Squats: 17
6 min amrap - 200 m run, 5 135 lb clean and jerk: 3+200

Cash Out: 4 x 250m row, 2 min rest.  52.6-49.2-49.6-48.6

Monday, February 6, 2012

No More Excuses for Eating like Crap

The Super Bowl ended the football season and it should end your excuse season too.  No more "but it's the holidays.."  and no more "but I'm going to a play-off party on Sunday.."  No mas.

We all use excuses for eating terribly at times.  I do it a lot.  I hit the vending machine at work like every day.  And although that snickers tastes amazing, I regret it 5 minutes later cause I know it's hurting me in my quest for a six pack.  Why do I make excuses...cause then it makes me feel better.  It makes me feel like I HAD to do it, like there was no other choice.

If you stop making excuses in your diet, it may filter down into other parts of your life.  No more excuses for wasting money, or keeping the house clean, or  not calling a good friend.  It will make an all around better you.

So stop making excuses.  February is the perfect time to start.  Nothing is going on in February worth celebrating.

So my tip for hte day is to write down EVERYTHING you eat.  From the piece of gum, to the big dinner you eat.  You'll be shocked at home much you end up eating in a day.  If you have a smart phone, then take a picture of everything. If you keep a blog, you can keep track like this.

Oh wait...there is Valentines day but I'm sure you can all find ways to "eat natural" that day (Don't take a picture of that).  ;-)

Saturday WOD

I did a lot on Saturday.  But I think I could have done more.

Regular WOD

25 - 225lb DL
800 meter run
1000 meter row

Time: 10:08 (pissed I didn't go sub-10)

Cash-out: 2 min amrap HRPU then 2 min amrap air squats
41 HRPU then 84 Air Squats - total: 125


Wanted to figure out 1rm Clean.   NEW PR of 190!


On the minute every minute for 10 minutes do 100m sprint

Friday, February 3, 2012

Can&apos;t say Can&apos;t

Today I wanted to quit crossfit.  Really.  For about 3 seconds during the workout I could not for the life of me figure out why I was doing it.  Then I got the 4th rep and those thoughts disappeared.  Let me explain...

I was in the middle of our workout which was 7 rounds of 7 front squats and 14 get out of the pools.  I am terrible at front squats.  I hate them more than any other weight movement.  So that is one mental stumbling block.  Stumbling block #2 was that the Rx weight was 165...I did 135.  So I'm already feeling weak.  Then on top of that, it is 6am and I haven't had a chance to wake up yet.  So my mind was just not prepared for this.  Which leads to this little mental battle in my head sometime around the 3rd or 4th round.

Angel: "You can do this, it's not that bad"
Devil: "you are so weak, why even do crossfit, you're never gonna win anything..what's the point you can't do it"
Angel:" come on you've done 3, only 4 more"
Devil: " You're not even half way through this round, just quit, no point in going on, You can't finish in a good time.  This time is going to be embarrassing for you."
Angel: "4.  Ok only 3 more to go"
Devil: *silent*

This battle rages on during really tough workouts.  How do I deal with it?  I don't know.  Really, I just keep moving.  I don't ignore it but I don't let it destroy me either.  I want to get into the mind of Froning or trainer Mike when they are in a tough workout.  Do they have negative thoughts?  My bet would be on "no".  

I have a feeling that the word "can't" just not in their vocabulary during workouts.  It's such a destructive word.  "I can't do a 30" box jump"  or "I can't lift that weight 20 times" .  If you plant the seed of failure it's going to grow into a disaster.  Whether you're running a 5k or doing the filthy 50, you just can't say the word can't.  I heard Stephanie from Crossfit LBC saying she hated hearing the word from people going through elements and she wanted to institute a penalty for saying it in relation to a workout.  I LOVE this idea so I'm going to try and run with it.

How to deal with the word can't

1.  Every time you say it you should penalize yourself.  For instance, if you say "I can't do 20 push-ups"  then guess what, you're penalty is 10 burpees after the WOD.  Make it known that the gym is a place for can's and not can'ts.  Call me out on this one if you hear me saying "can't"  I'll do the penalty until I eliminate this way of thinking.

2. Try to think positively.  If you're in the middle of a race, keep telling yourself you can run to that next telephone pole, it will seem less daunting.  Say things that build you up, not take you down.  Say "I'm going to push myself at 135 pounds" instead of "I can't do prescribed at 165 pounds".  They mean the same thing, but you mentally will be better off.

3.  Try to stay in the moment.  Don't look too far ahead.  If you're at rep #1  there is no point in thinking about rep#10.  Get each rep in.  Then look back at what you did.


Had to do it in the company gym cause of social plans

800m Sprint (treadmill set at 10)
6 rounds of Tabata
35lb dumb-bell push press: 24-25-10-10-7-7=7
Sit-ups: 15-14-13-12-12-11 = 11
HRPU: 10-10-10-10-9-9 = 9

Worked up a great sweat so I'm just happy to get something in.


Strength: 2 front squats on the minute for 10 minutes at 75% weight.  (165 lbs)
7 rounds
7 front squats (135 lbs)
7 muscle ups (14 gotp)

Time: 19:49

Cash out:
20 Wall Climbers
Time: 4:40

Thursday, February 2, 2012

5 Reasons I Try to Get my Friends to CrossFit

5. I want them to be healthy:

This is the least motivating of the 5 reasons for getting my friends in to Crossfit.  Of course I want my friends to be healthy but really, it's their lives..they can do what they want.  I'm just trying to nudge them to my side cause if they are committed to health, it makes it a hell of a lot easier for me.

4. It would help me:

I'm a selfish person at times and having those I know there always pushes me a bit more.  If I know a close friend is in the room, I'm gonna work harder to prove something to them.

3. I want to see them more: 

let's face it...Crossfit has started to become the top leisure time priority in my life.  I always WANT to be at the gym, I want to work on my many weaknesses.  I'd love to hang out with my friends more, but I'd rather do it without alcohol and fried food involved.  What better way than at the gym?  

2. These trainers/box owners deserve it: 

 Every box owner I've met truly cares.  They do.  Evan, Mike, Molly, Haney, Steph, Mike..... They all want you to succeed.  They will go out of their way to help you. I can't quite figure out why they care so much..but they do and it's a very comforting feeling.   They deserve just a little bit from me. What can I do?  To show them that I care about them I can try to recruit for them.  What happens if they have more money....then the gym gets more/better equipment (again, cause they care about the members I know it won't go, exclusively, in their pocket).  It's win-win.

1. I want to beat you:

 This is the number 1 reason I want my friends in the gym.  I want to beat them.  Each of my close friends is about on par with me athletically.  Some are a bit stronger, some a bit faster, some maybe more coordinated, but we are all pretty equal.  I want them in the gym to compete with me, so I can beat them.


It was a rest day after 4 days of Wodding.  Today is a go to the gym in the workplace day, first time there..lets see how this goes...eeek.

On another note..I've signed up for the crossfit games open!   Not expecting to do great, but it will be awesome to see where I am compared to 100,000 other people.  Let's hope for beating 20% of them!

Wednesday, February 1, 2012

My First Try at Motivating

So recently at work (I try not to say where I work..lets keep somethings private) I floated the idea of running a biggest loser contest.  It is something that was done here a few years ago, before I started at the workplace, and it seemed like there was some excitement around the plan.  I volunteered to run the contest since everyone says I have no more weight to lose...I do, but I wasn't going to argue with them.

So I've decided to try and be motivation for everyone and maybe..just maybe..I can impact their lives in a small but meaningful way.  Besides..I'm a former Biggest Loser Champion (See this article), so I should know everything about how to win..right?

Well, no.  But I do know a little so I'm trying.  Besides, I recently discovered that I want to learn to teach crossfit (someday, in maybe 2013) and this is a good test to see if I have what it takes to motivate.

Here are some tips that I mentioned in the first meeting.
  1. Don't weigh yourself every day.   It's counterproductive.  At best you'll see minimal differences which COULD help motivate you, but more than likely you'll get discouraged by the small differences.  You'll start saying things like "but I ran 5 miles did I put ON weight".  It takes time for your body to adjust.  Weigh in once a week at most (per contest rules) and if you're not in a contest then do it once a month.
  1. Drink Water.  Sports Drinks are terrible for you unless somehow you're sweating profusly for LONG periods of time.  You get plenty of "electrolytes" in your food every day.  Water, clear water with nothing in it is fantastic for you.  Half of your weight in ounces a day will be great.  Just expect to run to the rest room often.
  2. Lift Weights. Although I'm trying to not sound like a paid spokesman for crossfit, I did have to tell everyone that weights are your friend.  Muscle increases metabolism and will make you feel better about yourself as your body tones up.  Even if you can't lose the last few pesky pounds, at least you'll love the way you look. People, especially those sans-penis, need to know that you won't turn into the some man beast because you lift weights for an hour a need some un-natural form of enhancement (typically). (for fun click here)
  3. Gain Accountability somehow.  That is what this blog was intended to do.  You notice there are no ads anywhere...but knowing there are readers keeps me motivated.  Put your weight online. That fear of judgement will keep you going.  It will be so nice to put your new weight on there in 8 weeks, while those nay-sayers are still trying to find a way off the couch.
  4. Most importantly...Skinny does NOT mean healthy.  You've all seen the "heroin" look in models.  What part of that is appealing?  Being too thin is just as risky as being overweight (notice i didn't say obese).  Feeling like you can run a marathon, or pick up that bag of kitty litter, is great.  Soon that number on the scale won't matter at all.  You'll be able to judge your health by just how you feel.  And from's a great feeling.

Big Butts are great...if they are earned by working and not by eating.
WOD (I'm still putting my workouts here)

Strength: 10min to find 1RM Deadlift
NEW PR!  350lbs

3 rounds
23 deadlifts (185#)
23 T2B
Time: 11:07
2 rounds
23 Sit-ups
Time: 3:16