INTENSITY

In sport, talent and skill aren't the only necessary ingredients win it comes to success. Winners must also train and perform at a high level of intensity. Sometimes its refered to as "killer instinct" or having "the eye of the tiger". Whatever you want to call it, without intensity and determination you will never fully reach your athletic and genetic potential. Why is Crossfit such an effective fitness program? In short, its because the workouts are constantly varied, short duration and high INTENSITY!

Intensity is a relative term. What was an intense workout for me in 2008 would be a warm-up for me now. At the same token if I tried to keep with Steve Prefontaine in the 5000 meters my heart would explode. My point is that we all need to find our comfort zone during our workout and then push further. Find a level that is past where your mind thinks you can go and prove your brain wrong. Thats what crossfit is for me. Its a constant struggle between what my mind thinks I can accomplish and what my body will. Here's my workouts and some for Fish out in Bahrain. Crush them!

-Andy

Workout for 01/31/10

strength-

Deadlift 1,1,1,1,1 405,415,425,445(F), 445(F)

metcon-

7 rounds of

10 overhead squats 75lbs

10 dips

time-9:56rxd

Fish's week of WODS

#1 Angie

#2 Front Squat 5 x 5

metcon-

15 minute AMRAP of

45lbs Dumbell thrusters x 8

Knees to elbows x 8

#3 8x30 sec repeats on treadmill. 10.0 speed on 5.0 incline with 30 sec rest in between each repeat

then-

2k row

#4 42-21-15 of

Handstand Pushups

Bar Dips

Airsquats

#5 Deadlifts 1,1,1,1,1

then

max double unders in 2 minutes x 3

I MISSED THE SNOW!

Another day down here in Jacksonville Florida. I wish I could have been back home in Virginia Beach playing in the snow with Gillian and Graysonboy. I did get a pretty good workout in today, although I was alot slower than usual. I attribute my lack of speed on the 5lbs of chicken nachos I devoured last night for dinner. I was going to take a picture of the nachos last night but they didn't last long enough! Here's what my training looked like today.

-Andy

WOD-

50 chest to bar pullups

50 burpees

time-5:45

rest 20 minutes

max pullups-43

8k run (no time, punishment for gluttony)

DEDICATION

Fish working hard serving our country and training like a beast! Next time you are having trouble finding the motivation to train hard or make it to the gym remember there is a loud mouth bald headed freak out in the middle east training his ass off!!! Stay safe Fish

Im doing the mainsite WOD tomorrow morning. I didn't do Murph today because of longer work hours and a need for a rest day. I felt great when I woke up but by this afternoon my body was telling me to take a rest day. I should have my score for tomorrows workout up by 0800.

-Andy

workout-

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps.

Post reps to comments.

Rohan's training for the next few days

Workout #1

AMRAP 15 minutes

5 power cleans 135lbs

10 deadlifts 135lbs

15 double unders

minimum 10 rounds!

Workout #2

3 rounds of

25 GHD Situps

15 Front Squats 185lbs

goal-under 11 minutes

Workout #3

500 meter row

20 dbl power snatch (left arm) 40lbs

20 wall ball shots 20lbs

20 dbl power snatch (right arm) 40lbs

20 box jumps

500 meter row

goal-under 11 minutes

WORKING HARD

I was going to take a rest day today but my Im feeling pretty good so I think Im going to get a workout outside today.....
-Andy

"Murph"
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
*partition the rounds as needed; personal penalty of 50 burpees for every minute over 30 minutes!

THIS IS WHY YOU'RE FAT

I stole this from http://www.marksdailyapple.com/. Great stuff. Mark Sisson is a very smart dude and his book "The Primal Blueprint" is an awesome read! If you are someone who is getting frustrated trying to lose bodyfat, this list may help you figure out why the fat isn't coming off.

-Andy

17 Reasons You’re Not Losing Weight
Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.
1. You think you’re eating healthy, but aren’t.
Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal diet make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.
2. You’re under too much stress.
The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.
3. You need to watch your carb intake.
Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.
4. You’re adding muscle.
I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.
5. You’re not active enough.
Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.
6. You’re lapsing into Chronic Cardio.
Of course, you can go too far with the low-level movement – you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish – I did, for a couple decades – but you’ll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.
7. You still haven’t tried IF.
Results vary, but if you’ve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure you’ve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger won’t necessarily disappear, but it’ll change. A successful IF tames hunger, makes it less insistent and demanding.
8. You’re eating too much.
Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.
9. You haven’t overcome bad habits or developed good ones.
Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you can’t back out without losing face. You’ve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.
10. You haven’t purged and Primalized your pantry.
Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesn’t apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.
11. You’ve reached a healthy homeostasis.
It may be that your body has reached its “ideal” weight – its effective, genetic set point. Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?
12. You’re low on willpower.
Willpower is like a muscle. It must be used or it will atrophy. You’ve also got to provide fuel for your will – little victories to start out. Go for a walk if you can’t muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your body’s needs. If you truly can’t muster up the will for the gym, it may be that your body needs to recover. When that’s the case, overtraining is a bigger danger than lack of will.
13. You’re full of excuses.
If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.
14. You haven’t actually gone Primal!
We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at arm’s length. Why is that? What’s stopping them? If that describes you, what are you waiting for? Take the plunge. Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.
15. You’re not getting enough sleep.
Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.
16. You haven’t given it enough time.
The Primal Blueprint is a fat loss hack, undoubtedly, but it isn’t always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. You’re in it for the long run. Approach it with the right mindset and you won’t get discouraged.
17. You’re eating too much dairy.
Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why it’s a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.
Bonus Reason: Sprinting is not part of your fitness routine.
I’ve found that many assume that they’re getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but it’s one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. I’d ease into sprints if you’ve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once you’re ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.

Focus on Form

This morning I woke up around 0500 and threw my chucks and my workout clothes on(yes Gilly, it was my grey Crossfit Newport Beach shirt that I wear 6 times a week) and I drove to the base gym down here in Jacksonville to get a quick WOD in before work. Most gyms on military bases resemble civilian Globogyms, just with slightly less females. Its been a while since I've had to resort to working out in this type of environment and I knew I would experience some challenges. Once inside I saw the normal assortment of activities that we as crossfitters scoff at; dudes using the squat rack for barbell curls, 30 people packed into a step aerobics class, 105lbs kid doing one arm cable raises to get jacked!!!, and my favorite: PARTIAL SQUAT DUDE!!!!

No matter how long I stay tucked away in my world of muscle ups, squat cleans, and chalk bucket these things will still never surprise me. Now back to my workout....I planned on doing a quick couplet that would require pieces of unpopular equipment as to prevent some overweight chief or some creatine crazed marine from interrupting my controlled chaos we know as a WOD. I decided to do the "heavy thruster and concept 2 row" WOD that was posted on the mainsite the other day. It worked perfect as I layed 3 towels over my barbell when not in use and stuck an "out of order" sign on the rower that was previously hung on the lat pulldown machine(I apologize if anyone was hurt using the lat pulldown machine today. Actually Im not, that's what you get for not doing pullups!).

Okay, this story is getting to the point real soon so hang in there. I start my workout and move into my second round of thrusters when I notice three young men next to me doing what resembles a clean and jerk, more like a clean and press to be exact. Now, I commend them for even wanting to do such a movement as most young guys bench, curl and use a few machines and they're done. These guys really wanted to work hard, and they were in fact bringing some intensity, but their form was horrible and they were all risking injury. All three were using way too much weight and it was an obvious "blind leading the blind" scenario. After I finished my WOD I decided I was going to offer up some advice, since I was at one time in the same boat as the three young men. I tried to be as tactful and positive as possible. As Crossfitters I think we need to not only be helpful to the uninformed but also be careful not to portray ourselves as arrogant or an elitist, which is hard to do at times. The guys seemed pretty receptive and I was thinking they might even be interested in Crossfit. After showing them proper form I asked one of the guys if he wanted to give it a shot. His repsonse.....AH Fuck it! Lets go do some bench!

I have to learn that not everyone is going to be receptive to Crossfit, or any help I may want to offer. Yes Crossfit is gaining popularity at an unbelievable pace but it will never be 100% mainstream. The reason being, in my opinion, is that Crossfit is hard and most Americans are inherently lazy. Crossfit is appealing because Crossfitters are happy, energetic and sexy people, but show someone a video of Brendan Gilliam performing a 2 minute "Fran" or EVA T. and Annie killing "Nasty Girls" and people get scared. Im not going to let the so-called dedicated crossfitters off the hook either. Perfecting the major lifts is hard work. We can all improve on our form. If you don't believe me go to a level one cert and see if you aren't corrected on some of the fundamental crossfit movements. Or better yet attend an olympic lifting cert and see if you pass with flying colors. If your form is damn near perfect stop wasting your time reading this long ass blog post and get out there and coach as many people as you can. If you are content having shitty or just adequate form I have one thing to say to you.....Fuck it! go do some bench!!!

-Andy

Today's Morning Workout

5 rounds of

500 meter row

135lbs Thrusters x 7

Nick's "I don't want to die at Sar School" WOD

2 rounds of-

30 pullups

30 burpees

CROSSFIT EVOLUTION

THE KING IS BACK!!!

Whether its Business, Music, or Athletics, "King Savage" Perry only knows one speed(100% with his head down)!. Recently Perry has been dealing with a nagging wrist injury, along with one of the busiest work schedules known to man. All these factors contributed to him not training consistently. Well, that has all changed over the past few weeks!!! Perry is once again taking his running seriously(race him, I dare you!) and destroying Crossfit WODs. I stole this pic off of his facebook page to highlight a point I wanted to make.

Crossfit was developed to make you better at life, and I know that Perry feels better and accomplishes more when he is training consistently. Unfortunately guys like him and I have a tendancy to over do it. Sometimes a little rest and relaxation is in order. Spending countless hours in the gym and stressing over every little calorie isn't worth it. Im not saying to eat like shit and not take your training seriously. My point is we should use Crossfit as a catalyst to enjoy the outdoors, improve sport performance, and boost your social life. I love seeing pics of crossfitters on top of mountains doing handstands, surfing huge waves, and killing it on the football or battlefield! I sometimes get so caught up on my preparation for the Crossfit Games Qualifiers and my Diet that I lose focus on why I started Crossfit in the first place. To live a more healthy, meaningful and FUN life! Next time you find yourself stressing over your Crossfit Total, Zone blocks, or fish oil quality, go ride some waves, fire up the BBQ, drink a cold one and chill out!

-Andy

JAX WORKOUTS DAY2

Its hard enough staying consistent with your workouts when you are at home. Finding time to hit the gym or go for a run while on the road is even more difficult. Yesterday I was able to get two workouts in along with a full day of work. Here is yesterdays schedule...

0530-
5 mile run

1600-
ANNIE
50-40-30-20-10 of:
Double Unders
situps

rest 5 minutes
Back Squats 225lbs-
8 reps every minute on the minute for 8 rounds
Immediately after the last rounds of squats Row 2000 meters

JAX WORKOUTS DAY1

It was a very busy day for me today but I was still able to get a quick WOD in....

Workout-
As many rounds as possible in 15 minutes of:
3 L-Pullups
5 Knees to Elbows
7 Pullups
400 meter run
Here's my plan for tomorrow

0600-
(Cindy)As many rounds as possible in 20 minutes of
5 pullups
10 pushups
15 squats

1600-
8 reps of 225lbs Back Squat every minute on the minute for 8 minutes
then
2000 meter row immediately after

GOOD JOB NICK!

This is my buddy Nick. I got to know Nick while we were on deployment last year. At the time he wasn't working out and paid no attention to his diet. Over the past few months Nick has been training very hard to get in shape for rescue swimmer school. The bulk of his training has consisted of long runs and swims. Recently I recommended he add sprint work and crossfit wods to his regimine. Although he was already training hard, the added intensity that crossfit brings to the table has been tough on Nick physically and mentally. He has been a good sport though and is tackling every workout I throw at him. Keep it up dude and try this WOD on monday!

-ANDY

Nicks Monday Workout
strength-
Shoulder Press 3,3,3,3,3

METCON-
As many rounds as possible in 15 minutes of
3 Pullups
5 Knees to elbows
7 pushups
200 meter sprints

BOAT LIFE

I spent the night on the Aircraft Carrier Harry S. Truman last night. Although I'm in the Navy, I don't spend many nights on the carrier. We usually spend an hour or two on the flight deck and then fly home. Last night I saw some promising signs that the Navy is headed in the right direction when it comes to health and fitness. The gym on the ship was packed and quite a few sailors were using the hangar bay to workout. Group exercise classes were being conducted and the cardio equipment was packed. I even saw some Navy Divers getting into a Crossfit WOD!

Dinner aboard a Navy Vessel is always an experience. Last night the food was actually decent. I got a generous portion of chicken and vegetables with some beef as well and there was a large assortment of fruit. Granted, many sailors opted for pasta, bread and corn dogs but at least there were healthy choices. Although being on deployment makes it difficult at times to eat good foods on a regular basis and workouts may be hindered by long work hours and limited equipment those who are truly dedicated always find a way to make it happen!
-ANDY

REST DAY- IM BEAT!

If I had the same amount of energy as Grayson boy I wouldn't have to take a rest days, but at 28 years old I need to listen to my body. I planned on doing some light skill work this morning before work but I woke up feeling like a truck hit me. Gillian gets on me alot because I often times skip my rest days and workout hard 5-6 days in a row with double WOD days included. This morning there was no question in my mind that I needed one or two days out of the gym. Time to get adequate sleep(7-8 hours), stretch and get some trigger point therapy, and eat some nutrient dense foods. Taking days off aren't just about staying away from the gym. Its what you do on your rest days that matter the most. Quality rest days are what counts!A few months ago Gillian and I started using trigger point therapy to recuperate and work out stiff muscles. It has made a huge difference in how fast we bounce back from hard workouts. Here is a link to checkout some trigger point gear.

-ANDY

http://www.tptherapy.com/

WORKOUT-1/21/10

Im going to do the workout off the Crossfit mainsite today at 1600. Here's my schedule for today!

0630-
Deadlifts 3x5 (315,335,365lbs)

1600-
3 Rounds for time of:
135 pound Clean and jerk 10 reps
30 GHD situps


Should be a rough one. I would like to get under 10 minutes but my legs might not be able to handle the squat cleans very well.

PRACTICE THE HARD STUFF!

This is my friend and training partner Brady. Besides being a cool dude there are two things I want everyone to know about him. #1 He is stronger than you and #2 he got that way by practicing difficult movements. Sure, he regularly trains the common yet effective movements like deadlifts, squats, cleans and presses, but he also spends quite a bit of time up side down working handstands. Walk into Crossfit Obsession any day of the week and you can find Brady walking on his hands, practicing L-Sits, or completing various movements on the rings. Exercises like the ones just mentioned work smaller muscle groups that standard movements just don't seem to condition as much. Begin with holding an l-sit for as long as you can for a few sets and do handstands against a wall. Jump on a set of rings and practice ring pullups and dips. If your gym doesn't have any rings you belong to the wrong kind of gym. If you want to get strong like Brady here are two great Crossfit workouts that stress the use of body control and functional strength.
WOD#1
21-15-9
Handstand Pushups
Ring Dips
Pushups
-for time

WOD#2

As many rounds as possible in 20mins

Muscle Ups x 2
Handstand Pushups x 4
70lbs Kettlebell Swings x 8

*You can find video demonstrations of all exercises on Crossfit.com under exercises and demos. I highly recommend scaling down the weight and reps for beginners.

INFO WARS!!!!

The Health and Fitness Industry is filled with a ton of different companies trying to make a quick buck off the average American. Alot of so-called experts are pushing inferior products, bogus claims, and inaccurate information that further confuses and frustrates those in search of a legitmate way of improved fitness, health and body composition. Rather than calling out the hundreds of bullshit diets, gyms and supplement companies(except for Bally's, you guys rip too many people off to ignore) I will instead offer up a dozen or so links to legitimate health, fitness and nutrition sites. Please add these links to your favorites and if you are one of the 3 or 4 people who actually read my blog please post any links that you think are informative or inspiring. Lastly, if you are a lawyer and think Bally Total Fitness could possibly sue me for my previous statement please let me know. Thanks.
-ANDY
http://www.crossfit.com/ (The Bible)
http://cathletics.com/ (Olympic lifting and power)

http://www.optimumperformancetraining.blogspot.com/ (great workouts)

http://robbwolf.com/ (nutrition guru)

http://www.marksdailyapple.com/ (great general nutrition and health)

http://paleodiet.com/ (awesome nutrition)

http://www.anaerobicendurance.com/ (great endurance and strength programming)

http://militaryathlete.com/index.php (it says it in the name)

http://www.gymjones.com/
(killer workouts for those who want to do crossfit without admitting it)

http://www.zonediet.com/Home/tabid/36/Default.aspx (nutrition)

http://www.prescribedathletics.com/ (kick ass workout shirts)

BORN TO RUN!

Whether you are an Olympic sprinter like Michael Johnson or a dedicated Marathoner like my boy Eric Veditz, three things must be present for success: Dedication, proper form, and the right amount of rest and recovery!I am in no way an elite runner. I have run a handful of 5 and 10ks and even faired quite well in a half marathon last year. Although I have decent foot speed and above average endurance I definitely can't compete with the two gentlemen pictured above. Yet I still make time in my workout program to get some sprint work in along with a conditioning run every now and then. Recently I have noticed a disturbing trend within my tight Crossfit crew. We as a group hate running! I know that is hard to admit. We as Crossfitters pride ourselves on being well rounded athletes but 400 repeats and 5ks have been getting pushed aside way too often as of late. Sectionals are almost two months away and I guarantee some type of running event or WOD with a run portion will be on the agenda. So at least once a week put down the kettlebells and chalk bucket and lets get outside and run!!! -ANDY

http://www.anaerobicendurance.com/ Check this site out now!!!

Workout for 01/20/10

Strength-Squat Cleans 1,1,1,1,1

WOD-

5 Rounds of

Bench Press bodyweight max reps

Pullups max reps

-rest 30 seconds between each round

then

200 meter repeats x 8

REST DAY-1/19/10

James Fitzgerald "OPT"-Crossfit Legend

I'm taking a rest day tomorrow although I won't be able to relax much. Grayson is getting tubes put in his ears tomorrow and I have to check into my new command. Hopefully everything goes well! Some information on rest and recovery wll be posted soon.

-ANDY

Progress!!!

Gillian sticking the overheadToday I finally exercised some demons!

The 11am "Fight Club" crew all put in solid performances during today's workouts. WOD #1 was a Deadlift/Double Under workout from The MID ATLANTIC Qualifiers last year. I PR'd by almost six minutes. WOD#2 was also from the qualifiers and I couldn't even make it through the first round last year. This time I finished in 10:31! Thanks to all my workout partners for pushing me. My hardwork coupled with your support is helping me make huge improvements. Here are today's WODS....

-ANDY

WOD#1

3 rounds of

275lbs Deadlifts x 10

50 double unders

WOD#2

21-15-9

400 meter run

Overhead Squats 95lbs

Box Jumps 24" box

Workout-12/30/09

Warm-up: Tabata Row
Workout 1
3 rounds
100 meter sled drag 225lbs
1 rope climb
100 meter sled drag 225lbs
Air Squats 25,50,75 reps

rest as needed

Workout 2
15-10-5
Overhead Squats 95lbs
Burpees
Chest to bar Pullups

Workout-12/29/09

Warm-up:
Jump Rope 5-10 minutes
Sprints(Bare Foot) 150 meter x6

Workout:3 rounds
21 Deadlifts
15 Hang Squat Cleans
9 Push Jerks

Men use 135lbs. Women use 95lbs