You better cut the pizza in four pieces because I’m not hungry enough to eat six.”
Yogi Berra
WOD
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to your workout log.
| 5rds: 21-95#(65#) SDHP/21 Ring dips #784 | Time |
| Cara (jumping ring dips) | 19:46 |
| Shane (As Rx’d) | 16:24 |
| John C (38# sdhp, j. ring supports—completed on 5/3/09) | 4.19 rounds–20:00 |
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Who says nothing is impossible. I’ve been doing nothing for years.”~Author Unknown
WOD
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to your workout log spreadsheet.
Two more days before you go on your tracking journey. Go to the zone diet on this site and get find your lean body mass and the number of blocks you need to eat per day. You’ll need to know this to track your food. Eat what you want today and tomorrow.
Make sure you get to the workouts prepared to give 100%. That’s all that can be asked of you. Once you get it done and you’ve given 100% it’s a great feeling. I would suggest bringing a watch with an a stopwatch, countdown timer and interval timer to each workout. This way you can time each round, exercise, etc for your workouts. Once you know this information you can plan to accomplish a new personal record at each workout.
| 21-15-9: 95#Squat snatch/CTB pull-ups #783 | Time |
| Shane (As Rx’d) | 11:51 |
| Veda (18# 1/4 sqt snatch, blck pullups) | 15:15 |
| Blaine (65# 1/2 sqt snatch, chin-over-bar pullups) | 13:07 |
| Dawn (8# 1/2 sqt snatch, blck pullups) | 13:53 |
| Josh (1/2 sqt snatch, chin-over-bar pullups) | 14:16 |
| Kyle (1/2 sqt snatch, chin-over-bar pullups) | 15:13 |
| Cameron (75# 1/4 sqt snatch, jumping pullups) | 14:26 |
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They are able because they think they are able.”—Virgil
| Michael: 800m run/50 back extensions/50 situps #53 | Time |
| Dawn (2 rounds: 45 degree back extensions) | 28:00 |
| John C (30 min cutoff: 2 rounds + 600m run—1st DOUBLE UNDER!) | 30:00 |
| Shane (As Rx’d-anchored sit-ups) | 20:31 |
| Cara (As Rx’d-anchored situps–completed on 4/30/09) | 24:56 |
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People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.”—George Bernard Shaw
WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to your workout log.
| Filthy Fifty #65 | Time |
| Josh (As Rx’d-half squat) | 45:40 |
| Kyle (45# barbell thruster, 1/2 squat for wall ball) | 45:32 |
| Cameron (40# DB thruster, 1/2 squat for wall ball) | 42:48 |
| Jon (30# DB thruster for wall ball) | 47:00 |
| Blaine (12# mb wall ball) | 44:06 |
| Veda (1/2 WOD: 12# wb 1/4 sqt, wkng burpee, j. knee ups, stp ups 17″) | 28:13 |
| Dawn (1/2 WOD: 12# wb, modified burpee, j. knee ups, stp ups 17″) | 28:31 |
| Shane (completed 5/3/09–back ext for time after–forgot them–PR!) | 28:05 |
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Sometimes, people use age as a convenient excuse. ‘I’m to old too start something new’, or, ‘I couldn’t learn that at my age.’ Other people, though, go on to acheive their greatest accomplishments in life in later years.”—Catherine Pulsifer
Active Rest Day/Makeup Day
Take responsiblity for your training and your success. Take 5 of your 1440 minutes in your day to track your workouts. Take another 15 minutes per day to track your nutrition. The equation is simple: if you want it bad enough do it more often (work hard and work smart). Become fascinated with the details to achieving your own success. Over a year you should be training between 155 and 274 times. Is it true that those who are at the upper end of this number (274 training sessions) will be closer to achieving what they are capable of? OF COURSE!! There are no secrets, just hard work!
Congratulations to Josh Brown, Jon Wilson, Nick Strickland and Andrew Yost. They all competed yesterday @ the Cougar Classic freestyle wrestling tournament. Andrew and Nick both wrestled there first freestyle matches and did quite well. Jon placed 2nd. A little more freestyle experience and Jon will be winning many tournaments in the future. Josh wrestle Greco & freestyle. He had 9 matches and went 6-3. He placed 2nd in Greco and 3rd in freestyle. On Friday, before the tournament, he deadlifted 405 pounds. Fantastic! On top of all that, their combined GPA is somewhere around 3.8!! Impressive!
BLOOD, SWEAT & TEARS!
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And the end of all our exploring will be to arrive where we started and know the place for the first time.”—T.S. Eliot
Rest Day
Our neighbors to the south are having a problem that is causing some concern. Take a look at this newscast from MSN about the “Swine Flu”.
Visit msnbc.com for Breaking News, World News, and News about the Economy
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It used to take me all vacation to grow a new hide in place of the one they flogged off me during school term. ”~Mark Twain
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to your workout log. There are two logs that I like for tracking performances. Each of them are free and can be accessed from this website. LogsItAll is good for tracking personal bests and finding out how you fair with other Crossfitters. The Athletics Log is simple to use and very customizable. What I recommend that you do is use a spreadsheet to track your efforts. A spreadsheet is one of the most versatile applications on a computer. Learn how to use a spreadsheet. It is very valuable for motivation and planning purposes to keep good records of what you are doing and how you are progressing.
| Deadlift 7×1 #276 | 1RM (Total of all successful lifts) |
| John C | 163 (1038#) |
| Ed | 305 (1985#) |
| Josh | 405 (2305#) |
| Dawn | 175 (1095#) |
| Veda | 156 (926#) |
| Shane (completed on 4/26/09) | 386 (2531#) |
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Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”—John Wooden
WOD
Back Squat 3-3-3-3-3 reps
Post loads to your workout log. Your score is your best back squat and your highest total for all successful lifts.
Get ready for the Tracking Challenge. The easiest, yet the most difficult, part of the journey to elite fitness is tracking what you do. During May we will be having a challenge to see who can track their nutrition & workouts throughout the month. Details will come soon, but start tracking today to get yourself in the habit. Like success in anything else, it is truly a habit.
| 5×3 Back Squat #245 | Round weights (Total of all Successful Lifts) |
| Cara | 95-100-105-112-125 (537#) |
| Shane | 225-245-265-275-285 (1295#) |
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By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”—Confucius
WOD
Five rounds for time:
10-115# (75#) Power snatches
20-20# (12#) Wall ball, 10ft target
| 5rds: 10power snatch/20wall ball #780 | Time |
| Cara (53# power snatch/12# wall ball) | 15:38 |
| Cameron (50# power snatch/12# wall ball) | 17:07 |
| Josh (75# power snatch) | 17:12 |
| Kyle (75# power snatch) | 17:09 |
| Shane (As Rx’d) | 18:37 |
| Ed (75# power snatch–5 rounds minus 18 wall ball) | 20:00 |
| Dawn (50# power snatch/12# wall ball–4 rounds plus 7 snatch) | 20:00 |
| Veda (50# power snatch/12# wall ball–4 rounds plus 4 snatch) | 20:00 |
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Water which is too pure has no fish.”
Ts’ai Ken T’an
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to your workout log.
| Angie #142 | Time |
| Shane (As Rx’d–ctb) | 21:38 |
| John (half wod: blue/white pullups) | 16:21 |
| Cara (blue pullups, knee pushups—completed on 4/26/09) | 42:00 |
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All things are difficult before they are easy.”—Thomas Fuller
WOD
For time:
100 Inverted burpees
Post time to your workout log.
| 100 Inverted burpees #778 | Time |
| Cara (situp style) | 8:54 |
| Nancy (situp style) | 9:50 |
| Josh (situp style to headstand) | 9:42 |
| Shane (kipping style & situp style) | 11:43 |
| Erik (situp style) | 16:17 |
| Veda (12# turkish getups/TGU) | 29:05 |
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Today is the last day of some of your life.”—Author Unknown
Rest Day
Josh Brown placed 2nd this weekend at the Rocky Ford Classic freestyle tournament. He went 3-1 on the day and won a match 5 minutes after finishing a previous match. Conditioning paid off.
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It is better to practice a little than talk a lot.”—Muso Kokushi
Rest Day
Do you think the president is sticking to his plan as far as the economy goes? Take a look at this video of President Obama’s economic plan. This was before he was elected president. Will the plan work? Is it working now? Post your thoughts to comments.
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