Sheppard AFB Day 31

CFWF WOD
7 Rounds for time
10 24" Box Jump
10 RKBS (2 pood)

9:33
That was hard.
bh.

The Giving Tree

Sheppard AFB Day 29

Ya, so Charlie the Unicorn:


Part II



Part III



oh, how much do you love noodles?

Regular

So, I'm watching the Lakers Game, and I just saw this commercial, and it made me smile. I figured I would share it with y'all (It's a Texas thing).



bh.

Sheppard AFB Day 25.

HEAVY WOD LIKE A MOFO:

Squat
285x5x2
225x5x1

Bench
245x5x3

Dead Lift
345x5x3

HOLY SHIT
I've been reading some of Rippetoe's replies to some of the dumbest questions you've ever heard here:

http://strengthmill.net/forum/forumdisplay.php?f=36

Example Question:
It seems that everytime I start lifting I get sick as a dog. Yesterday I did my first session, Woke up today with a sore throat, headache, nausea, and sore Joints. It might just be bad luck, but maybe I'm missing something (lack of vitamins maybe?)

Do you suggest anything for trainees who seem to get colds, and flus more often then usual to take (Maybe shoveling down vitamin C would work).

Thanks.

Ripp's answer:
It could be that your immune system is particularly sensitive, that you are particularly sickly, or that barbells carry germs. Which might it be?

Good shit.

I'm wicked pumped to see Terminator tomorrow:


I miss home.
bh

Sheppard AFB Day 23

Hi Friends,

CFWF
"The experiment continues."
WOD
4 rounds for time of:
- 10 power cleans (135#)
- 400 m run

15:05
Shit, that was hard.

I miss singing.


There's this new show on Fox called Glee. Pretty funny for girlymen like me.

Also, I'm pretty stoked on seeing the new Harry Potter with KP when I get home.


11 days left.
bh.

Sheppard AFB Day 22.

CFWF "The Experiment"
Squat: 3x5 275
Press: 3x5 175

Interesting. More to follow.

I've always thought so highly of Ms. Ray.

Sheppard AFB Day 22.

Hello Friends.


WOD:
Row 1000m
Then,

5x for time
10x35#dumbbell snatch (5 each arm)
10 20# wall balls
10 push ups

8:58

Go Lakers!



From an interview with Rip-
Q: This is as SERIOUS, question... life and death. Are you a trekkie Rip? Be honest.

A: I watch the show, yes. Okay, fuck you. I am one of the proud folks who, at the age of 9, 10, and 11 were privileged to watch the first series in its entirety every week without missing a single episode. Mr. Spock raised me, Captain Kirk taught me about women, and Mr. Scott is responsible for my malt whisky habit. I have not watched TV hardly at all since about 1980, but I did see all of the Next Generation shows. I have no use for Deep Space Nine, Voyager, or Enterprise. Once again, fuck you.



 


say hi to your mom for me,
bh.

Sheppard AFB Day 21

Green Day on SNL tonight. Sweeet!

So, I went off base for dinner tonight with one of the pipeliners, Joe Risilli. He's one of my problem children, and I figured he needed a little counseling. I'm pretty sure I fixed him.

Speaking of SNL. Enjoy this video as much as me.
bh.



OH man!

and this:

words.
bhh

Sheppard AFB day 20

Wow, Fridays are awesome. All I pretty much did today was stand around in the Texas heat and pretend to to medic stuff.

CFWF WOD:
100 pullups for time.
11:48

the beautiful result:

 


AAAAAAND NOW...rum and Angels and Demons!

More to follow.
bh

Sheppard AFB Day 19

Feelin' a little better today, I'm still only at like 70%, but I'm worlds better than yesterday. Also, today's fieldwork was interesting. Whatever happens, we're trying to only go outside when it's under 95 degrees. It's gonna be hot when I'm back here in July.



I reeally miss my wife today. I also miss the Max and the Moose.
 


Breakfast
2 egg + 1/4 eggwhite omelet. w/ Tomato, mushroom, bell pepper, onion.
2 turkey saucages
1 red apple
2 8 oz. glasses water.

pepper to taste.
delicous.

Hoover maneuver: *a combination of the heimlich and rescue breathing between opposite sexes.

*This is pretty much all the science that is required to be awarded a liberal arts degree from an accredited university.

WOD: DL 3x5
285-315-335

Then,
Hooverball 5 rounds (3 on 3).
Hooverball rules:
http://en.wikipedia.org/wiki/Hooverball

THE SMALLER LESSONS OF CROSSFIT
Brandon Oto

1. CrossFit is very, very hard. Unlike most things, it does not get easier and may actually get harder. This is a daunting prospect.

2. You can learn to CrossFit extremely well on your own with the internet as a resource. However, it will add 6-12 months to your learning curve and 1-2 injuries along the way.

3. You can work out on your own, but working out with others is almost always far better.

4. The impressive feat is not digging deep and pushing through pain at the end of the workout. Anyone can do that. The impressive feat is hauling ass as you reach the middle -- right after you realize what's ahead of you and how much you already hurt.

5. The impressive feat is not going balls-to-the-wall in a single workout. It's doing it the next day. And the next. And the next. Forever.

6. The hardest part of training is consistency. It is also the most important. You can do nearly anything if you show up every day.

7. Everyone needs to rest. Your body is not a machine. (Look at how many people take a week off and set six PRs when they return.) Your mind is not a computer. (As Garrett Smith likes to point out, continual stress is not actually healthy.) "Burnout" is physical, mental, emotional, logistical, and a little bit like combining ennui with despair. When you no longer want to work out, rest.

8. If your breaks start cropping up constantly, either take a longer one (or a different training focus for a while) or just slap yourself and stop slacking.

9. The fewer mundane obstacles to working out, the easier it is to be consistent. If there are two gyms in your area and one is a little better but farther, go to the nearer one.

10. Try music and see if it helps. Try planning out your workouts (picking a time to shoot for and breaking down how you'll get there) and see if it helps. Try the supplements and see if they help.

11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.

12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.

13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.

14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you.

15. The workout will last only a little while and you will feel happy again within a few minutes afterward. This is the only positive thought you can have while you work, but it is the important one.

16. The fear leading up to your workout can last many times longer than the workout. Find a way to manage this or CrossFit will begin to dominate your life.

17. Do not let CrossFit dominate your life unless you are a coach or trying to be the first sponsored pro CrossFitter.

18. The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly "step outside" and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you're extremely fit compared to everyone who's not a dedicated athlete, and that the gallons of sweat you've exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.

19. Regularly learn and play new sports.

20. By the time you are an advanced novice, you will begin to learn your strengths. By the time you are intermediate, you will know most of your weaknesses. Addressing your weaknesses is the only way you will become advanced.

21. Logging your workouts is a little silly at the very beginning, but the sooner you start, the more data you'll have later.

22. You can push harder than that.

23. If your Olympic lifts are more or less correct, but still limited by form, the problem is probably the bar path.

24. Buy Starting Strength right now. You're doing it wrong.

25. Half of the reason your workouts suck is because you're not strong enough. Get stronger and your "metcon" problems will diminish.

26. Strength develops fast at first then slows at the intermediate level. It takes a long time to lose.

27. Metcon develops quite fast, as long as the strength exists to express it.

28. Technique can take a long time to develop or not very long, depending on many variables.

29. That place you're usually sore is where you're weak.

30. Your grip may or may not limit you right now, but at some point it will if you're not proactive about developing it.

31. When comparing yourself to other CrossFitters, understand that some of them are lifelong athletes and some of them did nothing before this. The difference in terms of progress between these groups is massive.

32. Muscular endurance is always a factor.

33. Very few things improve without focused effort on them.

34. Extremely intense and consistent effort on WoDs is a fast jetstream to improvement.

35. A lot of stuff on this forum is useless, but there is at least one person who knows anything you want to know. Search first, then ask, read all of the responses, pay attention to the ones that make sense and match what you already know, and ignore the ridiculous ones. In this way you can learn nearly anything.

36. Spend time with other websites, forums, and resources to understand the non-CrossFit perspective.

37. You're not fully extending at the hips when you Olympic lift, and you're bending your arms too soon.

38. Everyone has cheat meals. Find out if you do better with small cheating or big cheating. The advantage of big cheating is that you feel like crap afterwards and the food looks gross again, which will help to remind that it's not so great after all. If you cheat small, this is not an excuse to cheat often; that's not cheating, that's just a mediocre diet.

39. Seek out new foods and new ways to cook them, or you will lose your mind with monotony. Everything you walk by in the produce section should be something you'll eat.

40. Canned salmon or tuna is a good emergency protein source when you're in a hurry or haven't shopped. Some cans of salmon are exactly five blocks.

41. Determine how much of your carb intake you can get through low-density vegetables without exploding or going insane. Get the rest with fruit and don't worry about it.

42. Expensive extra virgin olive oil is a waste if you're just stir-frying with it.

43. You can stir-fry anything but "anything" will usually be mediocre.

44. Salt improves everything and is almost always necessary.

45. Looking into a mirror with your own eyes is a very unreliable method of judging body fat and muscle mass.

46. You're not supposed to have a chronic pain. You're doing something wrong or you have an injury. Deal with it.

47. Running and swimming are very hard, very specific in terms of metabolic and muscular development, very technique-dependent, and you need to work on them more.

48. If you're on this forum, you are probably spending too much of your time and attention in the zone of CrossFit. If you do this in the long term, this essentially means you are dedicating yourself to training for a non-existent life.

49. There is nothing like gymnastics rings, a Concept2 rower, a jump rope, or a medicine ball. When you sub for these, you're doing a different workout.

50. Everybody is different.


say hi to your mom for me.
bh

Sheppard AFB Day 18.

Sick still.


Interesting part of my day. Here's Rip being interviewed by some buff dude:



My new lifting shoes feel a little awkward, but make a huge difference.

WOD:
SQUAT 3x5
205-225-245

PRESS 3x5
135-155-175





Angels and Demons Tomorrow! Sweet.
If you see my wife, tell her I love her!!!
bh.

Sheppard AFB Day 17.

WOD:
2 mile run (while on medication for Strep throat)
19:11

Ugh, I feel like shite. It's about 89 degrees with super freakin' humidity. I'm all over the track like a bumble bee...that was pretty hard.

So, check out today's video (it's a follow up on yesterday's video):



I have no idea where I come up with this stuff...maybe the internet knows.


So, for dinner, I went to Buffalo Wild Wings and I ate bad bad bad. I also had 3 beers. So, now...all of my medicine has worn off, and I'm all congested again. So, gonna take some nyquill and get to bed!

Word.
bh.

Sheppard AFB Day 16

So,
I'm freakin sick as hell. It's strep throat. I haven't worked out since Friday. Yet, on Fri, I got a PR on Fran (8:10).

My master's degree is making me crazy. While I'm here, I've been working my ass off on both courses (military and civilian). Aside from working on study groups as the class leader here, I have been struggling to get to CFWF daily to kick out a WOD!

But now I'm sick.

But I saw a really funny video on youtube today.




bh.

Sheppard AFB Day 15

Interesting day.
I slept in until about 11, something I never do anymore. Went to Mcallister's cafe or some junk, then went and saw the new Star Trek. It was amazing. It had everything you could ever want. Anywho, I think I'm getting sick because I have a headache, sore throat and I'm slightly congested.

More to follow.
bh

Sheppard AFB Day 12

Dearest Readers,
I must admit today was a tough one. Anyone from the we west coast who watched the Lakers Squeak past the Rockets on the west coast, it ended at what time? Nearly 11pm. Here it was approaching 1am.

Agenda:
Wakey 0515
Breakfast:
0600
2 egg omelet w/ cheese/ham/mushroom/onion/green pep
2 slices turkey bacon
1 apple w/ peanut butter

lunch:
1 Banana
6" BMT Subway Sammich
1 Lean Pocket Pep Pizza *Still Hungry*

CFWF:
Squat 3x5: 235#
Dead Lift 3x5: 275#

then,
5 rounds for time:
- 3 push presses 135#
- 6 pull-ups
- 9 clapping push-ups
6:35






All I Really Need to Know I Learned from CrossFit:

* Some things are hard (burpees), and will always be hard (burpees), so you might as well get them over with (burpees).
* The tough stuff won’t kill you, but it might feel like it.
* Every day brings a new opportunity to test yourself.
* Naps are good for you.
* Break big problems (Murph) into small tasks (5 pull ups, 10 push ups, 15 squats).
* It’s OK to cry, just don’t quit.
* Everyone needs a cheat day now and then.
* Hard work is a lot easier if you share it with others.
* Calluses are medals. Torn calluses are trophies.
* The things you don’t like are probably the things you need to work on the most.
* Listen to your coach. They can see things you can’t.
* If you can get your arms around it, you can probably move it.
* You’re never as alive as when you’re testing your limits.
* Sometimes all you can do is try your hardest, and sometimes that’s enough.
* And best of all, when you work hard good things happen.

Sheppard AFB Day 11.

Important things on breathing:



CFWF:
3x Max dead hang CHIN-up.
5-4-2.
then,
10 more chinups
2-2-2-2-2
then,
work on standing pushups.
bh.

10 Physical Skills

1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

Sheppard AFB Day 9.

Tough day in class.

CFWF-
1.5 pood KBS
10 KBS, 1 BURPEE
9 KBS, 2 BURPEES
8 KBS, 3 BURPEES
7 KBS, 4 BURPEES
6 KBS, 5 BURPEES
5 KBS, 6 BURPEES
4 KBS, 7 BURPEES
3 KBS, 8 BURPEES
2 KBS, 9 BURPEES
1 KBS, 10 BURPEES

6:10