results (estimated on wall clock - blah):
total: 75 pushups, 125 air squats, 50 pullups and 50 kte's
this almost got me yacking, lol. but it was all about power, which was cool. i was extremely pleased with all my rounds, but the first took the cake. whoo!!!
time to complete: ~12m30s
did the fifty l-pullups before i moved on to the fifty dips.
i am def sore this morning, so considering it is a 1/2 week, lol, i guess i got my workout on. chest, arms, shoulders, upper abs, delts, etc...all sore. yay!
the workout itself was done w/o music. yes that's right. no ipod...because i forgot it at my house. i came to this realization about 1/4 mile away from the gym. and here it comes.
WHAT IS WITH GLOBO GYM MUSIC!!!!! i have had it!!!! i've had it had it had it had it had it!!!!! aghhhhhhhhh!!!!!!!!!!!!!
i can not even explain to you how difficult it is to workout to marvin gaye. now, i appreciate the man and his music......IN A DIFFERENT SETTING!!! yes folks. that is right. in a different setting...like a restaurant, an elevator, etc.
NOT A GYM!!! and i also do not want to hear cheesy 90's and 80's pop. or whatever the hell it is. how can i workout to this shiz??? i seriously almost started banging my head against the wall. come on people. i'm trying to get my 50 l-pullups on.
luckily, at about pullups 40, i turned around to notice someone waiting for one of the smith racks to open up. in fact...he was standing behind mine (of the 3). so, tho at the 40 mark, i was starting to only be able to bust doubles or singles out, i def moved a bit faster. this deteriorated my form a bit more, but hey. after i finished i looked at him and let him know it was all his.
freakin douche. did i just say that??? sorry, but if i were in his situation, i would have simply done another exercise, instead of just standing there and waiting. plus he had khakis on. you're at the gym, kid. you're supposed to sweat. honestly i wanted to challenge him to do one l-pullup...and if he could, i would quit right where i was and relinquish the rack to him. but that would have been mean, because i have a feeling he wouldn't be able to get one. what he wanted to do was lay on his back and bench. *sigh*
total: thruster 135lbs x 45 reps & pullups x 45
time to complete: ~11m30s
my form on the thrusters, towards the end, got fairly sloppy. but i was pretty darn fatigued. interestingly, my lungs were ok during this fran. the last time i did fran (normal fran), i remember that my lungs were extremely taxed. i was def satisfied/happy with my time.
WOD 12/19: "badger" (2/3 completed)
time to complete:~25m.
had to hang my shirt by the woodstove...check.
i could not even finish this workout - i am sorry. i knew that my cns was so depleted that anything beyond where i had left off would be foolish. one thing about crossfit is that it is an accumulation of pain...so one must put things in perspective.
ok...squat cleans kicked my ASS. literally. and my hamstrings. and quads. and shoulders. and traps. and core. and brain. yay. wow. i mean WOW this wod was brutal. this could actually be used as a form of torture. squat cleans are straight up no joke. nooooooo joke! i would loooove to see any of the goons at my gym try this exercise. i would laugh my ass off. damnit just once i would love to see anyone at my corporate gym work even half as hard as i. even half!!!!!!!!!
push press:
push jerk:
set a pr in the standing shoulder press...170lbs...my own bw! whoo! this is a personal benchmark in the world of athleticism! it's odd that my anaerobic upper body strength is progressing like crazy, whereas my squat and deadlift are stagnant. i shouldnt complain, however. i never thought i'd be able to do a bw press....so here's to me. thank ya!
WOD 12/15: weighted pullups
i grabbed a 70lbs dumbbell, not sure exactly what i could handle, and i had no trouble with pulling it for 1 rep. i probably should have grabbed a 75lbs dumbbell or 80 or what not, but that would require walking across half the darn gym with it, and i was being lazy, lol. still happy with my performance, as 70lbs is a pr for me. whoohoo!!!
WOD 12/16: shoveling
i wasn't able to make it to the gym, due to the crazy weather, so i shoveled the hell out of my driveway, lol. im not sure how long i spent...i think 45m, but i went crazy and repped it out. whoo!
ack!!! i dont know whats up with my squat and dead lately. they are both stagnant. but then again i'm a lot leaner now and im under 169lbs...and i've been building the slow twitch and fast twitch muscles and yadda yadda. but still. blah! blah! blah!!!! sorry. just had to let that out. :)
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time to complete: ~18m 30s
yay! i was happy with my time. the original angie calls for 100 pullups, but because i have nowhere to kip, i decided to scale it to 50 strict. technically i could do 100 strict pullups, but my time would be out of this universe and my cns would be complaining very loudly at me. so it wasn't worth it. this def still fit into a metabolic conditioning workout and im happy to have completed it.
the 185 x 3 didn't have the best form, lol. it was pretty good tho, but, with the exception of the last rep, i only got quasi-elbow lockout. that of course is due to my limiting shoulder flexibility. whatever tho...still crushed it...felt so good to throw up 185. a 45 and a 25 on each side of the barbell. that is a bench mark for me.
i weighed 169 (again) this morning, so 16 lbs above my bw. whoohoo!!! i'm def adding muscle tho...i think that is why my weight hasn't gone down, because i am a lot more lean and defined now. i'm eating more, but i'm also eating cleaner (more veggies, more fruit, and more protein). so far it's been working beautifully.
i rested for 2-5m between each round, and i did not take any breaks between bench press and pullups.
total: bp bw x 41 reps & 49 pullups.
i was ok with my score, but not too thrilled. what can i say tho...i bench press so rarely that i can't be too upset with my numbers. it still kicked my ass tho, so it was worth it. i remember feeling at 2/3 tank again for what its worth, lol.
WOD 12/8: deadlifts
yet again i get stuck at 325! i hope this isn't a mental sticking point for me. thats where i got stuck last time exactly one month ago on 11/8. this time my grip and hands gave out on me, not my back. it felt as if my calluses were going to be ripped off my hands holding that stupid bar. :) well, hopefully better next time, grr!!!
total: sdlhp 75lbs x 84 reps; thruster 75lbs x 84 reps; elevated pushups x 60
time to complete: ~23min.
wow. wowee.
well, my body wasn't agreeing with me for this workout. :) even starting it i felt at 2/3 tank. i really had to focus to get myself mentally prepared. i knew this would be a gasser, and it certainly did not disappoint. by round 2 i wasn't sure if i could keep going. :) the last couple rounds took the longest by far. i took a lot of breaks and couldn't even get one set (w/the exception of pushups) w/o breaking it up. i was taking the kind of breaks where i would sort of crumple lol in a squat position with my forehead leaning on the bar watching sweat drip off me. and then the breaks morphed into like 30+ second wiping my face off and wondering where i was. got to love these workouts.
"heart nebula"total: 150 situps & 150 lower back extensions.
time to complete: ~9min.
yay!!! smashed my previous michael (on 11/17). my previous time was ~11m 30s. i'm hoping a digi watch will be appearing in my stocking this xmas haha because i need to start using a timer. estimating from a wall clock is gizay.
i'm not sure why but i felt great doing michael....er. wait. that didn't sound right. haha but either way i felt awesome. my body felt light and the situps and extensions came fast and easy. i got a major rush, lol from going up and down so fast doing the extensions.
i love crossfit!!!!!
all squats done a2a. wasn't feeling going beyond 275. had eaten dinner w/the moms beforehand at applebee's lol and so i took it easy.
12/1: rest day but split/stacked wood for an hour or so
WOD 12/2:
total: hang power clean 95lbs x 42 reps & air squats x 232 reps
yay tons of fun on this workout...haha. my quads today feel like i set a new back squat pr last night. good god! oddly enough my hams/glutes and such are not sore. i was going a2a on every rep, but i feel like i may "push off" with my quads too much. not sure. usually my hams get sore, so i suppose this isn't a bad thing, excepting that walking up my normal 4 flights of stairs has become an athletic event. :)
got 6 rounds, 7 dips and 3 toes-to-bar.
total: 21 toes-to-bar, 30 knees to chin, and 49 dips.
this was another workout i made up, and once again it worked me like crazy. i might be even worse than coach...ok. nah. :) either way, i was a pool of sweat again by the end of it. i shot out too fast and did 3 rounds within 3 minutes, lol. that set me up for only getting another 3 rounds and change in the remaining 7min. whee!
total: hang power clean x 45 reps & elevated pushups x 135
time to complete: ~16min.
yikes...i got my ars handed to me!!! everything was broken up from the start. for some reason the cleans felt really heavy and took a long time. not really sure why? perhaps it was my diet...or who knows. it could be so many variables. but whateva...i'm satisfied. i was a pool of sweat by the end of it. felt pukie knocking at the door as well, so i must have worked hard. :)
***i should make it a goal to be out of my globogym by the first of the year.***
total: oh squat 95lbs x 35 reps & elevated pushups x 100.
time to complete: 13min.
i made this workout up and was relatively pleased with the time...though at the time i wasn't. :) the last 2 rounds took me the longest, as i was breaking the oh squats and pushups up. i was def a mess of sweat, but all in all it felt good.
total: snatch x 39 reps/pullups x 24.
unfortunately as usual the gym was busy and i got interrupted and couldn't finish (someone hopped on the rack while i was doing pullups). so i said to heck with it. to be honest i can't remember the time, but i *think* i was in the neighborhood of 10min when i stopped. i remember i was feeling a bit fatigued thru it, so it def wasn't anywhere near my best performance. you win some and you lose some - no biggie. :)
11/22: rest day (thanksgiving and the gym was only open until noon - stayed up late the night before so i said to heck with it and spent time w/the fam)
WOD 11/23: (1/2 week)
alternated between pullups and dips (would do 6 pullups, then 6 dips, then 6 pullups, 6 dips, etc)
total: 60 pullups & 60 dips.
completed in *i think* 11-12min or so. for some reason i'm foggy on this time as well. yeesh. not sure why i can't seem to remember my times for the last week, lol. i do remember that i was having trouble w/the pullups towards the end. for whatever reasons i had to do singles for the last few sets. the dips, however, were unbroken and i had no trouble with them.
later on i ended up walking quite a bit (enough to include as a note). i don't know for sure, but i feel like i walked 3-5+ miles :) my friend and i wandered around the abandoned mental hospital in noho for a couple hours at ~9pm...it was a full moon so we could see w/o a flashlight, but that def added to the creepiness factor :) unfortunately we didn't see or hear any ghosts.
jeff remarked that the woods around the hospital were always almost dead silent, and this night was no exception. one would think that an owl might hoot or a coyote howl or what not, but nothing. not even the sound of wind blowing. so that in itself was quite odd. we also could not get a fire going for the life of us. this could have easily been explained away by the cold night or somewhat wet leaves and such (they were actually relatively dry!)...so who knows. :)
11/24: rest day from xfit...but split/stacked wood for an hour or so
11/25: skipped xfit (slacker :)) because i didn't get to bed until 4:30am and wokeup at 9am. also started to get a cold! agh! i did end up splitting/stacking wood again tho for ~1.5hrs - so at least i did something active.
followed up with a bunch of normal pullups/l-pullups/tuck pullups and a bunch of knees to chest hanging from the smith bar. yay for 1/2 week. my body needs it. :)
"dumbbell nebula"total: thrusters 95lbs x 45 reps; pullups (strict) x 45 - time to complete: ~8min (pr).
this is a benchmark crossfit workout. i thought i had posted my last Fran time but i can't seem to find it. i'm pretty sure it was ~9min or so. so a pr...whoo! however, i remember thinking at the time that i could have done better. for some reason my lungs were giving up on me before my muscular endurance...ie...i was breathing HARD...asthma inducing hard. ah well, still content with the time.
man eventually i need to kip. i've been practicing swinging on every single workout and have practiced the kip as well. unfortunately i can only do it off the smith machine bar! which stinks, because to kip correctly you really need your hand to grip around the bar. with the smith machine, i am hanging onto (with 4 fingers...not even my thumb lol) the top of the flat bar. i'm sure once i find a place to kip and learn how to do it correctly my times will start falling. i often wonder what others' times would look like if they were doing strict pullups like i am!
WOD 11/17: "michael" (minus the sprints)
total: 150 situps; 150 lower back extensions - completed in: ~11min 30sec.
the cardio machines at the gym were way too busy to rotate the sprints in. that and i was being picky...i wanted space to do the sprints because they were going to be 4min a piece and i know i was going to be sweating/breathing hard etc. i just dont like having someone not even a foot away when i'm going all out sprinting (even tho it's just on the damn machines).i'm ranting and it's been said a million times but really...a good majority of ppl just sit there and do moderately paced cardio for extended amounts of time. i remember the smith college gym i went to had a 30min time limit on the machines. it's sad but ppl really just hog the damn machines and hardly work up a sweat!
i'm in the minority of course, but i look at cardio machines as tools to be integrated into my workouts. duh! i'm doing crossfit. so most likely i'm going to want to use a machine for ~3min or so per round...and i might do in the range of 3-7 rounds per workout...if of course the workout even calls for sprints. so i would say in a given week i'm using a cardio machine for less than 30min total, lol. it can fluctuate of course. so get off the damn cardio machine and try an actual workout you cardio fools!!!!!!!!!!!!!!!!!!!!!!!!!!!! and let me get my 30min a week. fools!!!!!!!!!!
WOD 11/18: weighted pullups / elevated pushups
10 rounds of:
total: pullups + 55lbs x 30 reps; elevated pushups x 150-175 reps
pullups were done with 55lbs dumbbell held between my feet. that got interesting because with the height of the smith machine, i have to elevate my legs in order to get full elbow lockout on the negative motion of the pullup. so in essence, a weighted pullup turns into a full body exercise. my abs/legs/hips are feeling it this morning. it might have been the "michael" from a couple days ago, but i really think it's my body saying what the hell did you do to me. lol. oh well...it's better this way!
but i will have to get off my ass and get a dip belt eventually. until then, my abs thank crossfit for the added benefit of holding a dumbbell between the feet. whoo!
"In the heart of the strong shines a relentless ray of resolve...It cannot be stopped, it cannot be controlled, and it will not fail."heck yeah!!! i am stoked! it's funny sometimes when pr's occur. it was a mental battle from the start. i almost wimped out of going to the gym all together, but i kept reminding myself to not be such a puss and get the hell in there. after all, WWHRD???
i weighed 169 this morning so 11lbs over my bodyweight...whoo smashed it!all reps were done w/elbows to full lockout...the last rep of the 180 got a bit interesting to get lockout. it started to sway a bit but i did get it (mostly). my inflexible shoulders are my weakness. they disrupt the frontal plane...holding the weight above my head at 90 degrees is very difficult for me. however, i've been working on flexibility every single time i train, so i know it's getting better.
total: sdlhp 95lbs x 70 reps; elevated pushups x 210 reps
i sub'd elevated pushups for ring dips because, as usual, the gym is busy as hell so i had to consolidate the workout to the squat rack (whee).
time to complete: 25min. i haven't looked at others times yet but i have a feeling i was pretty slow in comparison. of course that is a complete guess. a few days ago i posted that sdlhp's were my arch-nemesis, and then they rear their ugly head yet again...this time with more weight and less reps...yay.
going into this my inner thighs and hip flexors were feeling slaughtered from the last time...so i was like...oh shit. shit. shit. shit. more sdlhp's. unfortunately my motivation wasn't there...suffice it to say. i haven't sweat that much in a long time. i had to put my shirt by the wood stove to dry it off...it was completely soaked. at about round 3, this turned into a mental battle. i seriously wanted to quit and i wasn't even halfway thru it. i pushed thru tho.
however i did discover the value of this terrible terrible terrible terrible terrible exercise. i think at about round 5 this hit me. but then again by round 3 i was so worked i didn't know which round i was on. i think it was 3...but it might have been 4. lol. the value? this builds great strength, power, explosiveness and drive from the hips, which is really where most of your power athletically should come from. this works it like WHOA.
"yes coach. i'm pretty sure i did spill my tea."
happy fun yay whee koosh ball. sweet.
i scaled the hspu's because of the gym. ended up doing pushups with my feet on the smith machine bar at 2.5-3ft height. i also did strict pullups (so i made the pullups more difficult because most ppl kip).
got 7 rounds...(35 elevated pushups/70 pistols/105 pullups) pretty happy with that! i will work on doing hspu's w/more and more elevation (raising the smith bar up lol) in the future. i'm sure i can but i wasn't sure how i'd get my legs down off the bar that high w/o breaking my neck. :)
WOD 11/10:
total: 160 sdlhp (45lbs)/75 hang snatches (45lbs)...completed in: ~23min.
satisfied with the time but not ecstatic about it. sdlhp's are my arch-nemesis. tho as i'm finding out, anything in the fitness world that is representative of an arch-nemesis is usually something that makes me grow/adapt like no other...so cheers to them.
11/11: rest day
WOD 11/12:
Complete as many rounds as you can in twenty minutes of:
i once again scaled the hspu's to elevated pushups on the smith bar (2.5-3ft). i sub'd tuck pullups for l-pullups as i hit my legs on the smith machine bar (i know i know weak excuse). i also did the lunges in place, as opposed to walking. my gym just sucks! anyway.
completed 8 rounds + 5 elevated pushups + 6 tuck pullups.
total: 45 elevated pushups/86 tuck pullups/120 lunges.
note: my thighs/inner/outer/hams and hips are feeling lovely today. thanks crossfit!
"i do see"for some reason 325 felt like a ton of bricks, so i decided not to go for the 3rd rep and called it a day. my 1 rep pr is 365, so i'm not sure why 325 felt so heavy. ah well..it happens. :)
so as a side note, some interestings things have been occurring lately. last night:
i may have saved someone's life.
i know that sounds dramatic. but here's what happened. i'm 3/4 way thru my normal warmup at the smith machine doing pullup/pushup combos. i see this kid come up to the smith machine next to me and he's loading on weights to do flat bench presses.
now typically i dont pay attention to anyone at the gym. my music blares away in my ears and i'm narrowly focused on what the hell i'm doing. but for some reason i was being directed by something from within to pay attention to this kid. i dont know why. he wasn't benching much weight at all...warming up i assume. looked like a typical stunna kid and in fact that was my first thought when i saw him, lol. so nothing out of the ordinary and typically i'd be going nuts warming up but instead i was stretching and casually keeping an eye on the kid.
next thing i know he puts a 45 on each side. i'm thinking he can do that. he looked maybe 140lbs soaking wet. my guess is 17-20 yrs old. he completes his set and i go back to swinging like a monkey off the smith machine bar.
i look back over and he's loading another 45 plate on each side. on a smith machine that is basically the equivalent of 195-200lbs. i'm looking at the kid's arms...they look like tooth picks. no visible muscle tone or anything. i'm sitting here thinking...uhm. if he benches this i will actually be impressed. he lets it off the safety pins and lowers it down all the way to his chest, which impressed me even more. i figured he would have the typical 6" rom like so many have, lol.
but the bar wasn't coming off his chest. in fact, once it planted itself there it didn't move. at all. now this is happening in a matter of seconds, mind you. i then see him try to wriggle out from underneath it, so now the bar is approaching his neck...all 200lbs. his face is completely red and he has the most horrified look. i'm thinking 200lbs on his neck and he will die. there was no one else around him and absolutely no one was paying attention except for me.
i sprint over and lift the 200lbs right off him and hook it on the pins. then i went back to what i was doing. he thanked me a couple times and that was that. as it happened, i remembered thinking: "there it is". a simple statement, but a statement reflective of knowing.
i felt empowered.
i had energy tingling all thru me and my mind was working at its peak height. perhaps that was my soul...or the right side of my brain...or perhaps chemicals being fired off left and right. whatever it was...
i am in love with that feeling.
prior to this happening, some weirdo at a stoplight was messing with me, lol. maybe he thought i was going too slow or what not. he basically pulled his car next to mine...he was in the left hand lane, me the right. he could have pulled his car up another 2 lengths to be behind the next person, but decided to stop right next to mine. so once again my intuitive voice said the dude is prolly nuts...just ignore him. and thats what i did. i eased my car forward a few inches and he did the exact same thing and stopped exactly as i stopped, lol. so i thought this is extremely odd. then when the left hand lane turned green, i see him speed off and honk his horn violently at the person ahead of him, lol. intuition wins again!
a few nights ago i was driving home and i saw a fox on george hannum rd. not 5 minutes later i'm on rt. 202 and i see another fox. odd?
a few nights ago i was at the gym and found a wallet and returned it, thinking this is the best and right thing to do. the next morning two different TO's came up to me at completely different times and told me how much they appreciated me and thanked me a bunch. my prior experiences with these two people weren't the best - in fact they both had acted condescendingly.
wednesday night (i think) i had gone to B&N to waste some time. i ended up reading a chapter out of Sex, Drugs Einstein, & Elves about dmt. awesome book btw. i sort of had an epiphany and had to reread this quote a bunch of times.
"Now do you see, now do you see?"
that about knocked me right off my rocker, because that is exactly what happened to me. along with the aztec/mayan type entity and fairy and what not and everything else. since then and even before then things have been happening. maybe it's that i'm coming back in tune with my right brain. maybe it's that i'm now 25 days alcohol free.
maybe it started again with that dream about b.
it couldn't get any more real than that.
either way, things are happening. things i can't easily explain away. i'm loving it.
WOD 11/6: back squats
incorporated a new thing into my warmup: doing a scaled version of the bear with 80lbs:
power clean->push jerk->back squat->split jerk
also worked on clap pullup quite a bit and busted a bunch out...so happy with that. finished up with somewhere ~45 clap pushups broken into 2 sets.
i screwed myself up mentally on this one. :) pushed 335 up from below parallel - damn near a2a i think..i was actually impressed w/myself but i def felt it going up. so i decided to throw 355 on and then waited way too long. started pushing it up and realized that it just wasn't happening so let it down on the safety bars. basically my brain beat my brawn on this one :) from doubting myself to jackasses on the smith machine and other squat rack distracting me to too many ppl in the gym...being not really sure that i wanted to push 355 up in front of ppl lol. last time i pushed it up...either 355 or 350...either one is my pr...i damn near pushed myself to blacking out...ie...stars and such. ;)
followed up with tuck pullups 5x5 (switched grips from supinated to pronated)
all squats done below parallel, basically a2a with the exception of the last couple reps on the last set - they were below parallel but not a2a - still pleased with my performance, however.
WOD 10/28:
completed in 23min.
i looked up and was that much closer to the stars...to heaven...to whatever is up there and beyond our little fish bowl
WOD 10/15: Helen - instead of partitioning it into 3 rounds as prescribed, i had to do all reps of each exercise consecutively:time: 24min. i haven't checked others' times yet, but i'm not really happy with this time. i'm thinking splitting it into 3 rounds as prescribed is the way to go, but my gym was ...exceptionally... busy last night because the springfield location is closed for the week due to construction. i had to stand around and wait for a couple minutes (didn't look - was too busy being pissed) for the squat rack to open up after the pullups.
this pisses me off! but what can i do for $15/month? can't really complain, but boy i was raging last night, haha. i was on the verge of running people over. get the farck out of my way with your slow lethargic geriatric ass! i'm trying to get my damn workout on.
yes, i sweat profusely and talk to myself under my breath when i workout, because i'm PUSHING myself!!! you think i'm crazy??!?!?! stop doing bicep curls for a sec and try a hang snatch...it's a real exercise!!! this is what makes you an athlete, you freaking future darwin award recipient. i'm out.
I've been doing 50% days for the last 3 workouts and I still have managed to beat myself into submission!It took 25min to complete the workout. I didn't partition anything and did each exercise one after the other...this served to put a new dimension of ass whupping onto me, yay!
WOD 10/13: "2-a-day":
1.) Mary - well I modeled my workout after Mary - I did not time it as this is almost impossible to do in my busy-ars gym.
however, i did: 48 switch grip pullups, 48 dips, a BUNCH of pistols (1-legged squats), split jerk 155lbs 3 reps, split jerk/push jerk/push press 115lbs a bunch of reps, lol. didn't count.
2.) Jogged/ran/walked 2.5 miles on the Robert Frost Trail (from Atkins reservoir to Flat Hills Rd) - worked on my endurance
(Gorilla beringei beringei)--------------------------------------------------------------------------------I tried to get my friend eric into what I was into. he always went hiking but never got into running. years later, it was he who got me back into working out. for a couple years I tried lifting weights. for a while i was convinced that that was what I needed to do to get into shape like all the happy in shape people we obsess about who grace our
idiot boxes. then eric, who became obsessed with fitness... my pal eric who didnt want to go for a run, became obsessed. his obsession, made him spend hours on the internet looking for new ways to get healthy and in shape. about a year ago he became obsessed with a new thing. he kept telling me to give it a try.. that it was better than lifting. it was a combination of cardio and lifting. eric had changed in a few months. he completely changed himself. Since the first workout ive done, I havent been forever changed. Its given me a different look on life and what is possible. I dont look at things anymore like they have limits. Ive always been fascinated by people who can go beyond what other people think they can. I never though I would be one of them. going forward crossfit is the standard. it makes all the other things I used to struggle with easier. I put this blog under life because it has changed mine. Its a free service that is provided and used by a great number of worldclass athletes and the men and women whom protect and serve our communities and our country. if you get a chance look it up. it could change you. Thanks kirsh. Crossfit.com people.
had timed this WOD at the start but some goons took over both the squat racks where i do the cleans. i was 17m in after the 10 l-pullups and 30 tuck pullups. this was a bruuuuutal workout, lol.
