August 31, 2007 Met Con Day

Started out with some Pre-hab and Warm-up:
GHR Sit-ups 25/25 x 3 sets
Scarecrows 95/10 x 3 sets

Performed the workout that was the video of the day from the Crossfit.com website. Power "Elizabeth" Powercleans with 135 and Ring dips for 21-15-9

Time 8:40

ME tomorrow. Probably heavy squats.

August 30, 2007 Rest Day

Once again, a Rest day turns into a 5K run.
Ran on Treadmill, Time 25:30
Couple of water breaks (sip of water and get right back to run) so not an official time

August 29, 2007 Arthur Jones RIP

Just read that Arthur Jones has passed away at the age of 80. I had the pleasure of going to his "compound" for a seminar in Deland/Ocala back in the early 80's. the Compound had an airstrip with a waiting plane, Gorillas in glass pens, it was like a scene out of a James Bond movie. Sat on the bus next to Wayne Wescott (noted exercise physiologist) and his wife. Ray and Mike Mentzer were there doing a book with Boyer Coe. Ellington Darden showed me the proper way to use the new Nautilus Ab machine. Arthur was doing a study with twins and exercise at the time. You would see one twin girl that had normal musculature, and another twin girl who was fairly muscular- it was a bizarre world, but I was fortunate enough to get a glimspe of it. Rest in peace Mr. Jones.

August 29, 2007 MetCon Day

MetCon Day-
Started with Atomic Sit-ups with a 16lb DBall (Courtesy of GymJones site)
3 x 20 2 minutes rest inbetween

Rest 5 Minutes

10 MB Cleans
10 Burpees
7 rounds for time
Time- 17:37

This workout was the video of the day on the CrossFit.com site. It was done at the Valencia Cert and all reps were to be done with strict form. Sloppy reps were thrown out- as it should be. I am going to the cert in November, so I wanted to see if I could hang....with a 17:37 time, I hung- but by the time I would have finished most participants would have left for lunch!

August 28, 2007 Sad News

Just got an email from USA Weightlifting informing it's members that our executive director Rodger DeGarmo had passed away today. Seems that he was on a business trip and was found in his hotel room and was unable to be revived. I knew Rodger when he was a strength coach for Nebraska and our state USAW director. He was a solid guy, who was passionate about his profession and the sport of WLing, so much so after he left Nebraska a few years later he ends up as the executive director of the USAW. Rodger was a young man. Thoughts and prayers go out to his wife and children.

August 28, 2007 ME Day Power Cleans

Ok, this workout reminds me of something I tell my kids all the time when it comes to sports or life in general...sometimes you are the hammer, and sometimes you are the nail. Today I was a nail. I could tell right away that the weight did not "pop" when it was supposed to. I tried to salvage, yet used what is left of my brain and shut it down. Ended up with this:


PC's from the floor-
45/10 95/5 135/5 155/1 175/1 185/1 205/1 225/X 205/5 215/3

When I missed the 225 twice, I knew something was wrong. I had just PC'd and Front Squatted this as a combo lift for a double. Went back down to 205 and did 5 and felt I could have done many more. 215 felt OK, but still wasn't "there"- Here is where I pulled the plug. MetCon tomorrow, see what happens.

August 27, 2007 MetCon Day 30 Muscle Ups

Did 30 Muscle ups for time today. These muscle ups are scaled via 2 jumpstretch bands and a climbing harness. I will try and post a photo so this makes sense. Time- 15:40
Followed up with another Tabata jump rope session for 16 minutes.
ME tomorrow. Power Cleans in the garage.