Workout B of Starting Strength

 "Accepting oneself does not preclude an attempt to become better." -- Flannery O'Connor

Starting Strength

CF JAX "Purpose"

Mcgee and Tabata

  "I am what I am because I have made myself so." -- Obert Skye


Building the Apple Store



AMRAP of 30 min:

5 DL at 275lbs
13 Pushups
9 Box Jumps 

Sanya 9 rounds (20kg) (6 counter, 7 situps)(stool)
Darcy 14 + 5 DL's (at 95kgs) (knee pushups)(stool)

PE class:
Tabata: Push, Sit, Squat
Recorded scores but some incredibly inflated. 405...

The Press 5X5

Mark Rippletoe wisdom
"On not calling "The Press", "The Shoulder Press:"
We just call it the press, because how could you press without the shoulders? You can leg press... but that's gay"




A serving of gratitude

Half of Filthy

"Usually, the stuff that's your best idea or work is going to be attacked the most." -- Francis Ford Coppola

Checkers is life?

50 Box jumps (stadium seats)
50 Jumping pullups
50 Walking lunges
50 Knees to elbows (situps)
50 Burpees

5 min cap at each  (25 min cap)

Sanya
50, 35, 37, 50, 27 
Darcy
16:32

Measurable Fitness...

I rolled out of bed a 4:45 this morning and wandered into the office to watch online TV until the kids woke up.  As I scrolled through the list of shows my wife had queued up on Hulu I clicked The Biggest Loser.  Relatively quickly I was feeling like I was up watching a late night infomercial that I couldn't stop watching no matter how bad it got ("Set it and Forget it" came to mind).

As the contestants weighed in for their weekly dose of shame or fame I couldn't help muttering to myself, "What the fuck are they measuring?".  These people have spent months now training their bodies into healthier versions and becoming more fit.  However, the metric by which they choose to measure success and ultimately a quarter of a million dollars is a scale.  Okay, now you are going to say, "It's called the Biggest Loser dumbass, that's what they are gonna measure".   But as I watched I see strongman logs in the background, dragging sleds, tires flipped, people running up hills and doing what appear to be burpees.  I have also seen kettlebells, box squats. plyo boxes and yet they still haven't figured out how to put these movements and implements into workout that is measurable and repeatable.  I love to see that functional movements are being put in to use during this show as of the last few seasons and will be even more excited when next season they start putting Crossfit workouts into their repetoire (mark my words).  Last week Bob Harper and Jillian Michaels were on 'The Doctor's' show to demonstrate a workout which seemed to kick Jillian's ass in no time.
The 2 minute workout on the Doctor's

My suggestion to ABC:
In the first few week of next season's show have the contestants complete a variety of workouts (e.g. Run a mile for time, sandbag carries up a hill, as many as possible in 10 min)
Post a little reward for top female and top male so no one games the workouts (money or weigh in advantage)
After a few weeks in have the contestants redo the workouts and this time a bigger reward on the line.  Everyone will see a measurable increase in fitness, not a number on a scale that measures your mass.

Baby steps in changing the way we view fitness...

Thrusters and Gassers

  Train your mind to be more successful

"Gratitude is riches. Complaint is poverty." -- Doris Day

7 Thrusters at 115
Gasser
X 7 rounds

Sub:  Squats x 7 and 9 pushups rather than thrusters.

Darcy 11:16
Mel 14:23 (sub)

5 X 5 DL

I do not fear failure. I only fear the 'slowing up' of the engine inside of me which is pounding, saying, 'Keep going, someone must be on top, why not you?'" -- George S. Patton 

7 foods experts won't eat

REST DAY

 "No man ever got very high by pulling other people down. The intelligent merchant does not knock his competitors. The sensible worker does not work those who work with him. Don't knock your friends. Don't knock your enemies. Don't knock yourself." -- Alfred Lord Tennyson

Train your mind to be more successful

Half of Angie 100 push 100 pull

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb


Stop Mindless Snacking Through Disruption

5 rounds Run and Squat

"You punch me, I punch back. I do not believe it's good for one's self-respect to be a punching bag." -- Edward Koch

1 min of run
1 min of squats

Sanya 675m, 61 squats
Mel 675m, 81 squats
Darcy 950m, 144 squats

100 Double Unders for time:

"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan


9 things successful people do differently

Tabata

 "Luxury is the wolf at the door and its fangs are the vanities and conceits germinated by success. When an artist learns this, he knows where the danger is." -- Tennessee Williams

I want you to want it.
I want you to wake up every morning fearing it. Then overcoming it.
I want you to be nervous all day. Then step up fearlessly to the plate.
I want you to Google proper technique and create a strategy at work. And have it all go to shit two minutes in.
I want you to tell your friends how much you hurt. Then tell them you’re looking forward to doing the same damn thing again.
I want you to find someone with a better squat clean. And drill that movement until you’re better than them.
I want you to want this more than you have ever wanted anything else. Then work your ass off to get it.
You want it? Go get it.

Tabata Push, Sit, Squat

Office Workout:  A few strange looks from those using the photocopier.

Total reps
Darcy: 80, 81, 104=265
Sanya: 34, 55, 69=158

3X 400m

"The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments." -- Gustave Flaubert 


Run 400m
Rest 2 min
X 3 rounds.

Total score is 3 runs added together

Sanya: 8:07
Darcy: 5:21
Eddie: 3:58 (top PE number)
All PE sts. did the run.

Monday

"It is well to be prepared for life as it is, but it is better to be prepared to make life better than it is." -- Sargent Shriver

Tillman'  AMRAP in 20 min (we did 15min)
6 reps of 225lb DL
7 Burpee (pullups)
10 KB Swings  (supermans)
Run 200 meters

DSwitz: (prev 6 rounds in 20)  Today 6 rounds in 17:14  (205DL, 44lb KB)
MSwitz: 3 + 6+7+10+ 100m  (44lb DL, Supermans)
Sanya: 3 +6+7+10+100m (10kg plate, Supermans)
Daniel 2 or 3 and dropped off
Simon: ditto
Nick: ditto  (KB swings and DL with 10 kgs plates)

All three boys and Mel picked up the 205 for DLs for fun.

"Fran"

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock
Light bar and light plates...
Received the 10kg plates today
Instead of 95lbs it feels like 75lbs

Fran
21-15-9 of
Thrusters
Pullups

7:39

All by myself

Bear Crawl Triplet

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

40m Bear Crawl
20m Lunge
10 unweighted Getups

X 5 rounds for time

DSwitz: 16:50
Sanya: 3 rounds + Bear Crawl in 20 min
Linda and Michelle dropped off after 2 rounds

Tuesday AMRAP

 An investment in knowledge always pays the best interest."
- Benjamin Franklin

5 burpees
10 situps
10 squats
100 m sprint

AMRAP in 10min

New member:

Sanya 3+ 5+10
MSwitz 3
DSwitz 7 +5+10+10

Monday 12 min AMRAP

5 pushups
10 Squats
10 Walking lunges
Run 100m

After school
DSwitz: 8 +5+10+10+50m
MSwitz: 5 +5+10
Nick 7+5+10+10

10 min AMRAP

"Develop interest in life as you see it; in people, things, literature, music -- the world is so rich, simply throbbing with rich treasures, beautiful souls and interesting people. Forget yourself." -- Henry Miller 

PE class:

Run 400m
5 Pushups
10 Situps
15 Squats

All girls got 3 + rounds
Some boys 4 + 200m

12 AMRAP

 "Opportunities are never lost; someone will take the ones you miss." -- Andy Rooney

10 walking lunges
Run 100 meters  (use football field at midfield, run to end line and back)
5 pushups
10 squats

AMRAP in 12 minutes

Nick: 7 + Lunges
MSwitz: 5
DSwitz: 9 + Lunges + 25 meters

Sunday Couch WOD

 "There is no choice between being kind to others and being kind to ourselves. It is the same thing." -- Piero Ferrucci

10 rounds for time of

5 decline pushups (feet on arm of couch)
10 squats

6:52

Friday DT

 "Begin at the beginning and go on till you come to the end; then stop." -- Lewis Carroll

5 rounds for time

12 DL at 135
9 HPC at 135
6 PP at 135

My 135 may be 115-125 as my bar is lighter

Prev 25, 16, 9:24

Today 9:10

Mainsite WOD

 "The men and women who change the world are not blessed with exceptional insight. They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop."
 Jon Gilson

Used 20 kg DBs for all

OH carry   40 m
30 Wall ball (20 Thrusters instead)
Farmer carry  40 m 

22:52

Social Intelligence

10 X 100 m sprints

 "Teach yourself by your own mistakes; people learn only by error." -- William Faulkner

Entire PE class did:

60 sec rest in between

I did with 90 secs rest in between.  They were destroyed, I was nearly. 

Shopping for the week?  What to buy...

http://www.crossfitverve.com/crossfit_verve/2011/10/monday-112410.html

21-15-9

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson


Monday

Situps
Burpees
OHS at 135lbs

X 3 rounds

OHS turned into backsquat on round 1

8:45  Should have been 5 rounds...

Had Nick do it with me, unweighted (7:15)