Lazy Again

20 Nov 09

Still lazy...chillin' on the "War Admiral". Known in small circles as the "Duc Destroyer". That's right Bootcamp! That one's for you!

Rituals

19 Nov 09

Ok, I haven’t stepped back in the Lab quite yet. I have certain rituals I’ve got to knock out before I step in the ring. It takes me up to a week, most of the time earlier, to acclimate to the proper time zone. Here are a few rituals that take place:

1. “C Diet” - Eat everything I see for up to 72 hours. This includes alcoholic beverages. Food examples include the “Number 7” Vietnamese Soup (pictured above).
2. The Friends & Loved Ones - This is a no brainer. Gotta see the peeps! This includes my dogs. I arrived on my brother’s birthday and had a chance to see my best buds David and Jolie among others. Of course my brother and I sauced it up for his birthday. Refer to #1.
3. Massage - Chinese massages are the best! This ancient Chinese secret is one of my secrets and is no longer a secret because I told you.
4. Take out the “War Admiral” - I’m not a car guy. My chopper and Harley are my escapes from the world when I’m home. Chopper = “War Admiral”, Harley = still no name. Fair to foul weather, the bikes gotta run.

WOD

Heavy Shitbag: 100% x 3 - 7 days

Our Friend and Teammate

David Laconte, USN SEAL, Retired

Killed In Action, Afghanistan 13 Nov 2009

Back To The Lab

18 Nov 09

Time to get it on!

Rex vs Double-Unders

14 Nov 09

I still suck at double-unders. I can admit that I haven’t been really attempting to improve my skill with it. I’m going to make a conscious effort to improve them. Of course I had to sub the double-unders with several single-unders on today’s Rx. No issues there.

WOD

5rds for time:

4 HSPU

8 squats

16 double-unders

**4:27 subbed with 50 single unders**

"Zombified Thor"

13 Nov 09

In preparation to head back to the Catalyst Athletics laboratory, I’ve been balancing my recovery and searching my archive for any inconsistent entries that I may have made in the past. “Thor” came up as one of those WODs. I’ve done “Thor” twice. On one Rx entry I have squat clean and jerk (135#) and the other is squat clean (135#). Big difference in exercise (at least for me) and final time! I can’t recall what I originally did, but one of the two entries are wrong. Whatever the case, I modified "Thor" into a quick sprint workout to keep myself fresh for the box.

WOD

“Zombified Thor”

For time:

21 squat clean and jerk (135#)

21 weighted pull-ups (20#)

**10:10**

Competition Is STILL Brewin'

10 Nov 09

Competition is the spice of life! I’m all about it. The boys just don’t let up. There always has to be a challenge. I couldn’t pass up the taunt! Today was a triple header. Showdown!

As you can see from the photo above, my brother, Ray, is also a Catalyst Athletics brawler. Since he’s started, he’s set some good PRs for himself. The time draws near as the brotherly competition approaches. My brother and I are virtually identical when it comes to fitness levels. We do have our differences in strength, speed, and endurance. But on any given day, one will topple the other. It’s just a matter of how our respective horoscopes read and the sun-moon alignment.

WOD

7rds for time:

200m row

10 pushpress (95#)

**8:56**

3rds for time:

3 burpees

3 deadlift (315#)

**1:13**

3rds for time:

5 pull-ups (diaphragm to bar)

5 floor wipers (135#/two-count)

**1:53**

Rock Out!

09 Nov 09

After the eloquent “Nate” ass handing that was delivered a couple of days ago, I took an additional day off because of work. Now it’s back to my scheduled programming. I’m feeling well rested and I’ve assembled a good playlist on my IPOD. No excuse to rock out today!

“Rise Inside” - Killswitch Engage

“Sabotage” - Beastie Boys

“Rosa Parks” - Outkast

“Da Rockwilder” - Methodman & Redman

“This Is War” - IL Nino

“Keep Hope Alive” - The Crystal Method

“Rumpshaker” - Wreckx-N-Effect

“Treat Em’ Right” - Chubb Rock

WOD
Strength

Snatch: Heavy Singles then x 3 x 1 (-10kg)

**56kgPR/52kg**

Metcon

For time:

21-15-9

OHS (95#)
shitbox* jump (24”)

**9:07**

*shitbox = improvised plyometric box that works properly approximately 50% of the time or less.