injuries suck!

0630 crossfit workout
30 something for time
30 power cleans @ 135lbs (scaled to 115lbs)
30 pull-ups
30 power snatches @ 115lbs (scaled to 75lbs…I used the female weight due to shoulder strain)
30 push press @ 115lbs (scaled to 75lbs…I used the female weight due shoulder strain)
30 K2E (knees to elbows)
30 dead lifts @ 135lbs
26:31

damn…I re-injured that back / side / rib / lat strain I received messing with that damn 2-pood kettlebell on Monday.  I did it during the dead lifts.  it’s bad today!!  might have to just go in and stretch out tomorrow, see how it feels and maybe go for a nice and easy run.  f*cking injuries…last thing I need right now! 

so…after 3 weeks of no milk, I drink milk (of the lactose free variation) and whey protein the last two mornings, and I just didn’t feel right yesterday.  and I believe the whey protein breaks me out and makes my skin super oily / greasey.  I passed on both this morning.  so much for my easy source of protein / carbs. 

yesterday’s 0630 strength workout
squats
185 x 5
185 x 3
155 x 5

think I tried to start out too heavy, too fast (on the squats at least).  think I need to go back to the drawing board and start light!  just frustrated how much my numbers have dropped, and I started off over-zealous.  I need to remind myself that I didn’t reach those numbers overnight…  also, the plan was to do 1 lift per day, before my workout.  I skipped my workout this morning and did 2 lifts.  I didn’t feel as good today as I normally do after a crossfit workout.  must have something to do with the fact that I didn’t kill myself!!!  need to seriously implement a plan, and stick with it!   

bench
145 x 5 x 3

strict pull-ups
5 x 3

Memorial Day’s 0800 hero workout
Nate
20 minute AMRAP (as many rounds as possible) of:
2 Muscle-ups
4 HSPU (handstand push-ups)
8 kettlebell swings @ 2-pood
6 rounds 2 muscle-ups & 1 HSPU

muscle-ups were of the jumping variation off a 6″ step…which is actually a personal record for me.  I tried doing them without the step after the workout and couldn’t get a single one…a litttle bit discouraging.  I started my HSPU with one abmat, added a second abmat on my second round, and then added a third abmat on my third round…shoulders were screaming afterwards!    probably should have left that damn 2-pood kettlebell alone!

little run…

…just for fun!

so much for taking the day off.  we took it easy for the most part.  we ran about half a mile / one mile to a park where we did (approximately) 50 yard sprints (10 times) and 100 yard sprints (one time to end our sprints), with about 15 – 45 seconds rest in between sprints.  whenever you’re sprinting with a friend…the two of you are racing!  and we are both A-type personalities and extremely competitive.  you work 10x harder when you workout with a friend!  I had the pleasure of working out the last 3 weeks with a former, fellow SWAT team member.  we parted ways about a year or two ago and this is the third time we’ve seen each other since.  we did just about everything together during this detail and it was a good time.  sure, the last week dragged, but it was a good time nonetheless.  

supplemental (after the run / sprints):
power cleans
115 x 3 x 5 

I’ve been away on business for 3 weeks now.  I am grateful that I had the opportunity to work out most days and had a good partner or two that was willing to push through the tough workouts I planned.  I ate fairly well with a decent amount of crap and alcohol mixed in.  I’m ready to get back on track with my diet and get back to my gym!  I’m gonna get smoked!  and oh yeah, hopefully I’ll be able to get back on track with school.  I was able to finish up one semester (struggled like sh!t…spent a whole weekend doing 4 assignments), and started a new semester where I’m already behind…haven’t done a damn thing.  looks like this weekend will be spent trying to catch up…f*ck!   

I am most excited to get home to my wife and kids.  this has been the longest I’ve been away from them in a good while.  while the conditions were nowhere close to the worst I’ve seen while being away from my family, it’s still never easy.  I am grateful seven month deployments to combat zones are a thing of the past…

Happy Memorial Day Weekend!  take the time this holiday to observe a moment of silence for those who paid the ultimate sacrifice in order to preserve our way of life.      

Semper Fidelis

live and learn

today’s crossfit workout…pulled from crossfit football
30 push press @ 175lbs
60 pull-ups

scaled to:
60 push press @ 95lbs
60 pull-ups
16:30

I enjoyed this workout.  I scaled big time.  maybe a little too much, so I just upped the reps.  my shoulders are sore!  they were already sore from Monday’s burpees, and then a little more sore from Tuesday’s bench.  I need to stay away from anything shoulder related tomorrow.  maybe even take the day off since I had to take a week off not too long ago due to some shoulder issues. 

yesterday’s crossfit workout
Helen
3 RFT (rounds for time) of:
400 meter run
21 kettlebell swings @ 1.5 pood
12 pull-ups

scaled to:
3 RFT (rounds for time) of:
400 meter run
21 dumbbell swings @ 50lbs
12 pull-ups
13:15

supplemental
deadlift – 205 x 5 x 1

I know I could have done this workout much faster.  first of all, I forgot to set my clock and had to stop what I was doing and in order to start it after I completed my first round…plus ten second countdown.  then, me and another guy had to take turns on the lone treadmill at our disposal.  stopping and starting that thing took some time.  the dumbbell swings were of the Russian variety (I believe…parallel to the ground…not the overhead, head through crossfit standard due to a low ceiling). 

Tuesday’s workout consisted of some squats and some bench.  I was following a 5/3/1 template, but after visiting crossfit football, I’m going to try and follow their strength training program before (or after) my WODs and tailor them accordingly…maybe even incorporate Wednesdays off.  that makes the most sense to me at the moment, and I don’t know why I haven’t been doing so all along.  oh well, live and learn.

100 burpees

100 burpees for time
9:12

compared to 11/24/2011 (Thanksgiving Day)
14:21

f*ckin A right doggie!  I knocked out 25 right out of the gate, and then did sets of 10 for the most part.  maybe a set of 15 here, and a set of 5 there.  I was watching the clock and fighting hard to finish under 10 minutes.  yeehaw!  lungs were a burning.  they’re actually still burning a little right now…a few hours later.

been MIA

4.5 months of crossfit / paleo

while I’ve been missing in action from blogging, I’ve been on track with my workout and my diet (for the most part), with a few slips here and there.  I’m still away on business where the days have been long and the nights have been short.  I managed to fall behind on my college assignments, and crank out a shit-ton of work last weekend finishing both courses with A’s.  while I’m proud of myself for getting all my work in, and proud to be done with this semester, the next one is already begining…wtf?!  I’m so ready to be done with this bullsh!t.  I’m not learning anything.  its been a serious case of pump and dump.  what a waste of time, money, and energy.  well, I am making money utilizing my GI bill, but it’s costing me my sanity.  at this rate I’m set to graduate in September of 2013, which was bumped up from June of 2014 after switching degree programs.  I just hope I can hang on and ride it out.  it has not been easy thus far.       

Bravo Company Manufacturing…well, I finally had a free minute to get my upper shipped out to BCM.  apparently the upper was received Thursday, fixed, and shipped right back to me overnight.  it did arrive at my house, but I still have yet to hear an explanation of what went wrong…even after inquiring two times.  I’m not really thrilled about that…

Steve’s Original Paleo Kits.  I’ve almost gone through two orders of 5 packs of the strongman sized paleo kits in a matter of 2 – 3 weeks.  I should have ordered more because next week is going to be rough with only one left.  I wish I could eat one a day! 

since staring this work assignment about two weeks ago, I’ve cut milk from my diet.  I think it’s assisted in shedding a little belly fat.  hopefully I haven’t added it back with some of the sh!t I’ve eaten, or the alcohol I’ve drank.  I don’t know if I’ll reintroduce milk to my diet.  I really liked milk because it was an easy source of calories for me.  I really need to start eating MORE!  I’m going to look into combining zone / research to get a better grasp on portions.  I don’t think I’m eating enough. 

Friday’s crossfit workout
pulled from the main site (May 17, 2012)
5 RFT (rounds for time) of:
135lbs power clean, 10 reps
15 wall ball shots, 20lbs ball

scaled to:
5 RFT
95lbs power clean, 10 reps
95lbs thruster, 5 reps
13:26

Thursday’s workout
800 meter run out

3 sets of:
10 mountain climbers
10 burpees
15 squats

3 sets of:
50 meter sprints

50 meter lunge

3 sets of :
20 decline push-ups
20 sit-ups

3 sets of:
50 meter sprint

3 sets of:
10 4-count hello dollies
10 4-count flutter kicks

800 meter run home
30:25

Wednesday’s crossfit workout
Mary
20 minute AMRAP (as many rounds as possible) of:
5 HSPU (handstand push-ups)
10 pistols (alternating)
15 pull-ups

scaled to:
20 minute AMRAP of:
5 HSPU 
10 pistols (alternating)
15 KTE (knees to elbows)
4 rounds + 4 HSPU

Tuesday’s crossfit workout
50-40-30-20-10
push-ups / sit-ups for time
12:35

Monday’s crossfit workout
5 RFT
25 yard burpee broad jump
25 yard bear crawl
50 yard sprint
7:08

Friday’s workout
little run (maybe 2 miles) + sprints

Thursday’s crossfit workout
Cindy
20 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
12 rounds + 5 pull-ups

by the way…the myWOD app is rad f*ckin’ tits!  I highly recommend it!!  and…if you missed UFC on fueltv, at least look for the Korean Zombie’s fight.  wow!  Donald Cerrone looked really good against Jeremy Stephens.  and I can’t remember the first fight off hand…was it Tom Lawlor with the quick knock out???  I remember a few good ones that night…

good workout!

0830 (office gym) crossfit workout
5 RFT (rounds for time) of:
45lbs barbell overhead walking lunges
21 burpees
18:50

pulled this one from the main page (04/03/2012).  with limited space and equipment, we subbed plates for barbells.  that’s right, “W E.”  I recruited some of my fellow detail deputies for this one.  it’s always nice to workout with others.  this was another one of those workouts that doesn’t look too bad on paper…but it kicked the ever-living sh!t out of me!  I wanted to quit…I wanted to scale a few rounds off.  I’m glad I wasn’t working out by myself, or else I just might have!  I felt real good after finishing this one.

all effed up

yesterday’s 0530 (hotel) crossfit workout
3 RFT (rounds for time) of:
25 burpees
25 sit-ups
25 (night stand) dips
25 air squats
16:58

yesterday’s noon time workout
squats – 135 x 5  155 x 5  185 x 5
bench – 135 x 5  155 x 3  135 x 5 – feeling mighty weak!
dead lifts – 135 x 5  185 x 5 – doing dead lifts with plates that aren’t bumper plates (or even round for that matter) sucks!   

after taking a week off in attempts of letting my shoulders and my knee heal, I’m travelling for work.  so, as the title of this post says, my routine is going to be all effed up.  this includes family, school, diet, sleep, and exercise.  this is going to be one of the most lengthy assignments I’ve been on in a long time.  I need to be sure to not develop (or revert to) any bad habits.  my knee is doing well; I’ve been keeping it braced while working out.  my shoulders are feeling better, but they are still not 100%.  I will have to continue to take it easy on overhead movements and handstand push-ups.   

during that first set of burpees, I felt as though my strength has deteriorated drastically.  this was one of those workouts where after nearing the end of the first round I was telling myself, maybe I’ll just stop after one round.  same thing towards the end or round number two.  I sucked it up and pushed through, but it wasn’t easy.  getting up at 0500 to workout at 0530 sucks!  getting up at 0530 – 0545 to work out at 0630 is so much nicer!  I had the time to get two workouts in yesterday; I don’t see that happening too many more times throughout this detail.   

my diet has been alright up to this point.  I haven’t had any milk, and I believe I will see how I do with cutting it out for this trip, and possible forever.  the first night I had a Philly cheese steak, and it was freakin’ delicious!  it was packed with chunks of juicy meat…a pleasant surprise from the traditional shaved meat.  so I cheated by having bread and cheese.  and by washing it down with a 23oz Yeungling.  I went with fruit as my side.  lunch for the past few days has been a can of tuna (straight out of the can), a banana, a few tablespoons of almond butter (harris teeter brand), and a little bit of paleo krunch from http://stevesoriginal.com/store.  stuff is delicious!  luckily, I placed and received an order before my trip.  I ordered 2 tubs of paleo krunch, and a 5  pack of the strongman sized jerky.  all I had left to bring with me was a tub of paleo krunch and 2 packs of jerky.  I might need to place an order and replenish my stash.  last night I had a cobb salad with grilled chicken and avocado.  I was good and skipped out on the alcohol.  then, I was forced to have a piece of someone’s New York cheese cake drizzled with raspberry sauce.  and I was doing so well too!  well, besides the bbq sauce on the ribs I had at the hotel before going out to dinner, thanks to some sort of seminar.  that’s right…I ate dinner before I went out to eat dinner!  the hotel has eggs and sausage for breakfast, so I’ve been good there. 

my 12.5″ BCM (bravo company manufacturing) kino SBR (short barrel rifle) has been having some major short stroke issues.  purchased in late September, along with a BCM BCG (bolt carrier group), I’ve put about 100 – 200 rounds through her over a handful of trips to the range.  the last time I went out, I would have to manually rack the charging handle after each shot in order to eject the spent shell casing and chamber a new round.  I took it apart and lubed the sh!t out of the BCG, but the problem remained.  someone watching from the side told me the bolt was barely moving to the rear after each shot.  I took her home, cleaned her thoroughly, and even borrowed an h2 buffer from a friend after doing some research (although I was skeptical since the bolt was having enough trouble moving to the rear…I figured a heavier buffer would only make it harder).  another trip to the range, and the problem remained.  I am grateful the problem was uncovered in a training environment!  although BCM won’t answer their phone, and they don’t even give you an option to leave a message, they are working with me in sending her in to be looked at.  the best way to get in touch with BCM is via e-mail…or facebook. 

in the meantime, dude from http://reaperweaponry.com/ loaned me an upper along with a BCG…after only just meeting him.  he also let me shoot his full auto AR-15 piston carbine.  I want one!  if only it wouldn’t get real expensive, real quick!  it’s amazing how fast you can burn through a 30 round magazine.  I’ll add it to my wish list.