Sorry for the blog break!

Been so busy I have been neglecting my blog duties! Quick catch up

Fri- involved my first workout with toes to rings which I learned coupled with heavy deads are just about world war 3 on the hands. Fun wod tho.

Sat- PR'd the south county hospital 5k by 4 min so I think this CrossFit stuff is working?

Ok now we are up to speed so for today's plan of action.

Press 3x5 70%

Then 5 rds or 20 min whatever comes first.

Squat max reps 225#
7 burpee box jumps

Total squat reps is the score if you put the bar down that ends the round.

Results....

Well i did the lifts! Ended up doing 185 across the board and it was a bit of a grind as i'm a bit off my lifting game coming of the back thing so i just stuck with that number for today.

Well i had zero mojo and a huge case of the mondays so pushing myself in a WOD was gonna be tough so i said fuck it and took the 615 class where i knew having people there would get me going.

Well long story short some tire flips, running and KB swings with the 1 pood this dude was beat. gonna do todays metcon tomorrow before bball.

Push it , push press it real good!

Today's a strength day at CFSK so I'm jumping in on that push presses are fun any lift over head is a blast.

Today's plan....

Push press

5-5-5-5-5

Like to work up to over 200 but we will see I may just find weight I can do throughout and do it before I teach class.

Results...

Took it easy did all the sets at 185# and called it a day. i really am babying this back till next week we go full steam. I just need to knock out this 5k on sat in a respectable time first haha.

Run baby run

So today's plan is to jog the race loop for Saturday . Gonna bring the dog and give it ago maybe she can drag me to a PR?

Today's plan....

Run 5k

Results....

I didnt time myself but the run went great the dog loved it as well. Honestly the best I've ever felt running a 5k I know I can really push now. Felt strong at the end so now I can't wait till Saturday !

Rest/bball

Today I have a bball game hopefully I can get back to playing how I truly can. Gonna go for a jog so I'm gonna get there early and do it there. Getting nervous about this road race Saturday !

Don't call it a comeback!

Starting today I'm back at normal training and I'm sooooo ready to get back after it. Cfsk has a good one waiting for me too!

Today's plan...

Row 800m
30 overhead press
30 wall balls
Row 800
30 double unders
30 wall balls
Row 800
30 overhead press
30 double unders

RX for the press is 65# normally I'd bump that up but I may chill on that and ease my way back it. Starting today I'm recommitting to A more lengthy warm up. Here goes nothing!

Results....

Things went awesome. Class was amazing as I duked it with Jeff for the fastest time (which Travis later beat during my class) I had him beat going into the last group of double unders but when I tripped up on 20 he passed me doing them all unbroken except the last two beating me by 8 seconds. Finished in 22:11 which I was happy about. Back was fine tho it totally hurt my range of motion in the squat for wall balls. Good first true first day back.

Buddy day

Well today's a good day I'm back In the gym. Back isn't 100% but the workout today wasn't something that would put a hurting on it. I was dying to get this thing started and they had a lot of work laid out for me.

Today's plan.....

200m
20 pull ups
400m
20 pull ups
50 push ups
800m
20 pull ups
50 push ups
75 squats
1 mile
20 pull ups
50 push ups
75 squats
100 sit ups

Now I know that sounds like its a shit ton of work but it was bring a buddy day so I got my cousin Erin to join me and spilt up the work. Now in true gee fashion we busted it out all legit pushups, pull ups and squats my girl stepped it up and knocked it out. Finished it all in 26 min. Also in typical gee fashion she was pissed people beat us as she noticed people not doing legit push ups and squats but hey I told her its about us not them and I told her I used to get wrapped up in that myself. Outside of working out with my sister it was a one of my favorite days at the gym.

We gamed the wod big time with Erin doing the bulk of the running and squats and me doing most of the pull ups and push ups. Thought we found a good mix and I think she had a good experience.

So still on the mend but progress is goo great to be out there with my people again.

TGIF!!

Thank god it's Friday people! Happy for a couple reasons, the first being that the work week is done but i'm mostly in a good mood today because there has been huge improvement in my back! Tomorrow i hit the free buddy workout with my cousin Erin at CFSK.  Should be a good experience and having a ton of new people in the gym is never a bad thing.

Today's plan...

Well no crossfitting for me today but I do have a basketball game in Newport and am looking forward to running around and getting some form of workout in. Here is hoping all goes as planned the next two days.

Bball went great while I still play stiff it is great to feel I can run around with zero issues.

Goals, injuries and feeling like i'm missing out.

Well my back pain is frustrating the living hell out of me. Today I've been going through fits of " omg my back is killing me" to " god i feel much better right now!". Trying to stay active is working out as i'm making progress but damn i want to be better right now!!

This is something i need to learn to listen to my body and when to take breaks and let myself recover. If you know me well you know i always tend to come back to early as missing out on all the fun is just not ok with me. But i have plans and goals ahead of me that i don't want to ruin by this thing so i'm gonna take it easy.

Speaking of goals there are a few that top the list i'll list a few for you here.

1) Win New Haven Crossfits Barbell for boobs this fall.

After coming in 7th last year and really not having any idea what it was all about i vowed to win it and i'm sticking to my word. The goal is 1:40. There is nothing i want more right now then to bring a first place back to CFSK.

2) Body weight Over Head Squat by my birthday August 26th

Now this is one tough lift. I set this goal a bit ago and it serves to purposes. I need two drop pounds. Well the more i drop the less i have to lift over head and squat right? i see this as a win either way. Seeing as I am in the ball park of 260 as i type this that is one beast worthy lift and the fact that i'm already creeping up on 200 lbs is a good sign.

3) Add butterfly pull ups and muscle ups to my tool box by fall.

Well i can do the butterfly pull ups 5 at a time but i need to work on being efficient and smooth with the movement. I don't feel comfortable doing high rep workouts with them and need to build them up. I'm close on the muscle up but i need to work the transition a bunch more and work the dip portion a lot before i'll have them

Those are the main goals i have a ton more and things i need to tackle but that's enough to post for now. Here is hoping i heal fast and can get back at it this weekend these goals won't make themselves happen!

Hump day is the week half full or half empty?

So ive been back on the whole sugar and bread thing again so today I got back with the program. Goal is to lean out by time I head to Florida in June and be lighter for the comp the end of June. So I totally gotta cut back on the crap.

So the back is on the mend but I'm gonna give it another day and get back at it tomorrow . I'll just teach tonight and stretch etc.

Because my mom wondered why no blog today!

Well my back has been on the fritz all day. Tried loosening it up with decent results. Going over to my game tonight gonna run some laps to get a sweat in. Hopefully I'll be back at CrossFit Thursday to take class.

Today's plan...

Wait till Thursday.

Starting tomorrow I
Gonna recommit to eating well. I've fallen back into my old rut a little.

Results... Well got a great sweat going before my game and actually played about half of it. Felt great after tho I didn't have the mobility I normally have I was better for having played I am 2x better than I was yesterday. Woke up a little stiff but am getting better. Oh and we don vs are big rival which is even better.

Flipping Monday's ugh

So another amazing weekend tho I really should rest more but hell resting is for when your dead! So on to another week we go!

Today's plan....

8 mins of work

Every minute complete 5 kb swings 8 box jumps for every round not completed 10 double under penalty.

Back squat 3x5
Press 3x5

Gonna use the 70 lb vowed after eve that was the only thing I'd swing so here we go....

Results..

Well wod went great no penalties kb felt light tho coming down of the box jump I retweek my back so the lifting was out. Very frustrating time to keep getting hurt I'm really ready to step it up need to warm up better. Back at it Wednesday .

CrossFit does bowling.

So today I went to a fundraiser at old mountain lanes where myself and some cfsk peeps got after it.

Long story short I suck but Brian guadette (2nd place) and ken big bottoms (3rd place) def didn't . Now coax Travis and myself proved that not everyone can be a good bowler as we were about as bad as there can be.

Good times tho back to the grind tomorrow!

Day with the dog.

My goal today is to run my dog into the ground.

Today's plan for me... Rest.

Today's plan for Shelby?

Chasing tennis balls in the water for time.

Hr rest followed by dog park.

Evening dog wod hike around trails at the house.

Fran the benchmark of benchmarks

So today is all about Fran and the fact that its Friday the 13th is only fitting. My big ass has been at odds with this workout for a long time. I've done this WOD 4 or 5 times in my life and it has never gone well, I always seem to feel I didn't go hard enough. You see there is no place for water breaks or rest for that matter with Fran, you go until your done or you explode into a million bits of body parts scattered around the gym.Those are your only two options. I've been infatuated with this workout tho i really want to be good at it but fact of the matter is every time i step up to the plate to tackle this gnarly bitch she kicks me square in the balls and sends me home looking for mommy. What is with the combo of thrusters and pull ups that make it so miserable? I mean your done in minutes right? You can do anything for 5-6 or maybe even 7 minutes right?

Now if today is your first Fran know that this is a day you will always remember because over your crossfit life you will dance with her often. I want you to think of a few things after your done.

1) how do i feel?  If you can physically move then you didn't either scale or push yourself properly. This Wod is  supposed to be quick and intense if it takes you 10-12 minutes you really didn't do Fran you did her lazy twin brother Francis who is the same but slower and fatter and plays to much xbox. If you are having trouble catching your breath and it feels like you smoked 3 packs a day for twenty years then congrats on your first Fran. Nothing i've experienced blows out the system better then our lovely lady.

2)Love the suck!  Now your like WTF is this asshole talking about. Well i'm talking about if you push yourself in this WOD it will get nasty awful. Breathing will be tough, the weight will feel heavy and at some point you will want to stop, and you may do just that. But while your laying there half dead on the floor think she did not kill me i can do this and vow to do better next time. Maybe it will be a different band or RX weight or to push faster. You will never win with her but you can always come back for more and put up a better fight!

Now if you feel like you have met Francis and not Fran fear not you will see her again and you must prepare for her in the mean time just know better to attack it or ask a coach to help. Better yet ask to do it over now that will make you hardcore!

Have a good weekend everyone.... IF YOU LIVE!!


Today's plan.....

FRAN


21-15-9


Thruster's 95#
pull ups


Hoping for low 6's maybe 6:15 or so gonna go unbroken on the thrusters and break up the pull ups in 7's then 5's with a short break hoping to only break the last round into two sets.

Results....

So my goal of low 6's went out the window when dale txt me telling me hit 6 even I was like oh he'll no it's go time. Finished in 5:41 and felt like death after. Very happy with that but a little clean up on the movements easily gets me to under 5 tho I'm in no rush to feel how that makes me feel.

My first year of CrossFit.

Well seeing as today is a rest day I'm gonna take a bit of time to reflect on my first year with CrossFit in my life and it's effects on me.

Well for those who don't know I started at CrossFit providence where ramp almost killed my fast food eating couch potato ass. After long drives at 4 bucks a gallon and even tho I loved it (tho I was positive it was gonna kill me) it was getting tough to get to providence then along came CFSK and shit got real. See I was hoping to learn enough at providence so I could do it at the YMCA. You know because they allow chalk and dropping stuff from over head right? CFSK hadn't opened yet but I knew the coaches were in there working out so I bugged them until they allowed me to join them. Paying in cash I became the first CFSK athlete something I'm very proud to be.

Never have I been able to stick to a gym or working out. So why has CFSk been different you ask? The people. From the owners to the newest rampers everyone has a story and are so motivating in there own way. People so giving with there time and accepting. Have I lost weight ? Yup. Have I done things I'd never knew I'd do or even could? Hell yes! Can I pick up really heavy shit ? Fuck yeah! But it's the new out look on how I want to live my life and how it's given me the confidence to live my life how I want that's the greatest gift the gym has gave to me.

The gym has given me back my swagger so how does one repay that? Well you pay it forward of course you help others on there path. This past fall I passed my level 1 cf cert and in January became Cfsk's first employee another thing I take pride in. It feels so good to help others and see them get better and better. I take more pride in others accomplishments then my own. Because I know what it feels like to start and be afraid and nervous and how it feels to overcome things and I love that I get to share in others break throughs with them.

This year has flown by and as I write this CFSK creeps up on one year being open and with that a host of my favorite people you early originals will be celebrating 1 year at cfsk. Congrats to you all it was not easy and we can share many a tale of great times inside those walls and out. Thank you for making the gym fun again I owe you all a drink that's for sure.

For all you new people who are just finding your way this is what you need to do. #1 show up often #2 ask questions #3 do the best you can. If you do that you will do things you never thought possible.

If I can ever help anyone or answer questions I'd love to help ill be the big ugly guy who never seems to shut up and sweats to much come over and say hey.

I know this is long but tough shit it's my blog I'll do what I like!

Hump day!

Have spent all morning trying to loosen up my back seems to be helping a bit. Only time it's not tight is while working out so fuck it double session it is. What I'm really looking forward to is who steps up in my class tonight weight wise.

Today's plan....

3:45 - 3x5 dead hang pullups.

5 rounds for time

Run 200m
10 kb swings 36#
15 burpees

615 - 5-4-3-2-1

Power clean
Squat clean
Clean and jerk

Do each lift once w/ same weight is one rep.

Shooting to do 185# but I'll know better after my first wod. 155 is prob as low as I'm willing to go on this.

Results....

Ok early wod went well ended up doin 5 sets of 3 with weighted chains to spice up the pull ups gotta add more of those in! 1st wod went well running was ok and broke the burpees up onto 5's finished in 14:53.

Came back to bang some weight around . After first wod my back was feeling pretty good so I wanted to get after it. First two rounds 185 felt easy. 3rd round 205 wasn't a problem. 4th round at 225 I could feel what the sprints had taken out of my legs. Failed at 245 the last round before bouncing back and nailing it.

My class was great with some newer lifters going light but improving on there lifts and getting comfortable and others stepping up there games to another level.

Outlaw or die.

So today I've chosen to switch up my programming. To date I've been mixing in a number of elements of different programming from different gyms. I've completely fallen in love with outlaw CrossFit. It fits who I am and my personal goals. There are two levels of programming comp mode and normal class. I will do there normal class Untill the comp in June and look at my progress. Days off are thurs/sun so that will be a bit of a change.

Today's plan....

15min find 1rm back squat

Then

9 thrusters 135#
50 du's
7 thrusters 135#
50 du's
5 thrusters 135#
50 du's

Results....

Placed a 15 min time cap on myself to finish so I wouldn't dog it well the du's kicked my ass first two rounds of them went ok but under fatigue it was a whole new ball game. Thrusters felt heavy but thrusters feel heavy no matter the weight. Now back squats I did a couple heavy sets but I chilled out a bit my back is still bugging me.

So I did 3 sets of 3 of 325# for the back squat and came up 20 du's short of finishing the wod under the time.

This outlaw thing isn't gonna be easy this thing kicked my Ass I gotta step it up.

Easter hang over.

Well all out rest this weekend did the body good but all the crap I ingested did not. Plan for this week is to follow gyms programming mon,wed,thurs and fri and extra lift sessions tonight and thurs. also I'm gonna start getting my eating together but that's easier said than done.

Today's plan....

615 class

25 min amrap

20 ground to overhead 85#
25 box jumps
30 wall balls

730 teach

830 5-5-5-5 heavy clean and jerks.

So the weight in class will be light so I
Gonna try to push my pace as fast as possible and redline it and try and live there. Need to get back on the c&j after focusing on snatch and squating so much lately . Barbell for boobs won't win itself!

Results...

Well 615 went ok did over 4 rds at 95# but had some serious tightness in my back so I chose to pass on the extra lifting. In my class I taught tonight I was impressed with how everyone pushed themselves. Stacey and cori pushing the weight on the first round while monster Murdock kept up his charge of getting better every single day and Kenny putting in great work along side Brian. Great job guys. Tomorrow I'm gonna rest and stretch this back out.

Rest and relax

Gonna rest like its my job today slept in a bit now heading to the mist for breakfast. Gonna do some hard sprint intervals tomorrow before Easter madness begins.

Did I get in a car crash?

Body is straight up hurting today. My hands are crushed I'm gonna avoid using them on the bar the next couple days actually most likely gonna run the next couple days and let my body reset a bit.

So its almost 3:30 and I'm still beat up and tired. Gotta get my act together have a bball game at 7:15. Tomorrow I'm doing nothing. I mean NOTHING.

Funny thing happens I play in my game now I feel amazing and once I got running around I felt great during the game. Maybe I'll get my lazy ass to class in the morning. Doubt it ha

Eva you nasty bitch!

So I'm thinking it will be a normal thing for my left knee to ache in the morning so I will have to deal don't have time to bitch about it with 5 800's tonight and basketball tomorrow night. Almost happy about all the running tonight due to I have races coming up and have not run a lick to prep for them. See how that plan goes oh well i hate it and can think of a ton of shit I'd rather be doing.

Today's plan.....

EVA

5 rounds for time

800m run
30 KB swings (heavy)
30 pull ups

EVA is one of the "girls" bench mark workouts so it will be fun to post a time and compare it down the line. The "girls" are always awful hoping there is a large class seems the more people suffering together the easier it is for some reason.There is a 50 min time cap on this sucker I'll be angry if I approach that hoping for sub 40 even with my knee.

Results...

Ok so I made the title to this post as a joke. Well I was spot on! First off the run was rough. Anyone who knows me knows my hatred for running. Then pride kicked in and I was determined to do the workout rx'd this ment 150 swings with the 70# kettle bell. I'd hoped for sub 40min until I heard that. I figured rx wod under the time cap would be respectable. Well I'd forgotten the damn farmers carries yesterday and there effect on my hands. It was a slow grind but I got it done in 58 min. Proud of my girl Mary Ann for gutting out all the pullups and sticking with me at the end. Thank god it is over.

Hump day

I feel pretty good today after basketball tho my knees ache a bit it is nothing like I thought it would be hell I even played pretty well.

Today's plan...

615 class

11 rounds for time

12 Kettle bell sdhp
50 meter farmers carry

730 teach

830 late night met con (cf southie)

Back squat 2-2-2

21-18-15-12-9

Push press 95#
Box jump

Should be a challenging day for sure.

Results...

So 615 went well it was nice to workout with my sister who smoked me and pinch gripping the 45 bumpers was hellish and smoked my hand even bothering me on the kettlebells. Finished in 14:08 which was ok.

Class was small but energy was still there.

Late night wod went great. Was really worried about my knee with the box jumps so I took it easy and used the small box. Kenny stayed and did it with me and we cranked it out. Finished 7:58. Feel great and knee feels better sounds like a good day.

Game day

So I actually feel really good this morning after the double yesterday a little stiff but that's to be expected.

Today's plan....

Well tues is always a rest day normally but starting tonight my bball league starts tues/fri so I'm playing for the first time in a year. Wondering how my cross fitting will transition to my bball game. I'm excited.

Results...

Well we crushed them I felt great tho I'm rusty as hell haha. Our team is fun to play with so I had a blast. It was great. Best rest day ever haha

Monday already ???

Feeling great today after getting to bed early last night ( for me). Hoping to have a week as good as last week.

Today's plan....

6:15 class

25 min amrap

30 double unders
10 power snatch
10 ring dips

730 teach

830 late night wod

8 min amrap

5 burpees
1 length of gym barbell overhead carry 155#

I should be hurting tomorrow but I CrossFit I'm hurting everyday right!?

Results...

Class was great snatches were really light and I had my best ring dip day ever. Du's coulda been better but stayed with them. 6 rds plus it was good.

My class was packed had a full gym it was great energy was unreal very happy with the way people got after it.

Late night wod was rough. 155 was heavy for the carry and the burpees were rough after already doing a wod. Did 5 rds was very happy and I'm frigging beat. Good Monday time for the NCAA finals!

Sunday funday

So I feel a ton better after a rest day yesterday. Gonna spend a good part of the morning with the roller and am gonna meet Steve at the gym at 1:30. No idea what is in store for me. But isn't that what it's all about? Check in later.

Well steveo wanted to work on snatching so we did some work on that with him. I worked mostly on catching in a lower squatting position with lighter weight. Worked up to some sets at 195#. As boys will do we started playing with different lifts mostly overhead squats . Been awhile since I'd done them heavy felt really good doing sets at 165# while pretty toast after snatching. Very happy with that my flexibility has come light years since I first started. Now to enjoy the day ladies final four tonight!