Game On

18 July 09

Did you see this? Spealler knocks out over 100 pull-ups. That is one bad mofo! I’m barely getting half of that. Perhaps a goal I should set for myself in the future…

But before that goal is set, another goal of pride stomping is en route! The WOD for the competition is set as is the date. On the menu is CrossFit Total and it‘ll be knocked out sometime this week. This WOD was chosen by the opposition. If you know me, then you know that power lifting is one of my strongest attributes to my CrossFit performance. CrossFit Total is a definite favorite. In addition to that, my current training regimen has increased my strength in sheer volumes. YOU (you know who you are!) are going to get OWNED! Ba-doosh!

WOD
Strength
Deadlift: 5 x 3 @ 375#
Shoulder Press: 5 x 3 @ 135#

**DL: Rx**
**SP: Rx**

Metcon
3 rounds for time:
7 burpees
7 windshield washers (2-count)

**2:31**

Declaration of War

17 July 09

I can credit the type-A personalities that I call my friends for several progressions in my life. Oh for the love of competition! I’ve been challenged by one of my compadres to a little lift-off. Leading up to this challenge was the typical dick-measuring contest that is expected and almost mandatory in the SOF community. The rules and lifts are yet to be decided. This challenge is set to happen within two weeks. CHALLENGE ACCEPTED!

WOD
"Nate"
AMRAP in 20 min:
2 muscle-ups
4 HSPU

8 DB swings (70#)

**12 rds**

Naturally Aspirated

15 July 09

Above CrossFit stud, Josh Everett, talks a little about steroid use in CrossFit. I’m uncertain if this is a serious issue in the community but it obviously merits some say.

Diggity-dam! Ya’ll know I love those pull-ups. I had prescribed myself a dose of some of that action. One of my aspiring goals is to get that body weighted pull-up. In time, I’m certain I’ll be there.

WOD
Strength
Front Squat: Heavy Singles x 5 @ 91%
Weighted Pull-ups: Heavy Singles

**FS: 255#**
**WP: 130#**

Bonus Round
Muscle-ups To Failure (hands turned out @ every rep)

**7 reps**

Gimme More!

14 July 09

JP has been taunting me like Brock Lesnar did Mir and the audience this past UFC 100. OH MAN! I need to heal! X gonna give it to ya John Paul!

I’ve been keeping my hands moving doing other exercises that wouldn’t compromise my wrist. I’m really starting to notice my performance differences in heavily weighted WODs as seen below. Not bad for a little bastard huh?

WOD
Metcon
4 rounds for time:
6 deadlifts (315#)
6 ring dips

**1:56**

Conditioning
Light Weight ROM exercises

The Dust Settles

13 July 09

The 2009 CrossFit Games have come to a close and this year’s fittest athletes have been crowned. And I missed it all! BOO! Just like the prior two annual CrossFit Games, Jolie once again consistently performed well. STRUNGTH!

Jen “Midget” Cardella and her CrossFit Central Team tore up the Affiliate Cup competition and placed well. More STRUNGTH!

I totally scrubbed on my last WOD - 100 36” box jumps. I was about halfway through the WOD, fatigued but motivated, and attempted to jump for a rep and winged the corner of the box with my right foot. I then took a legendary dump. I incurred the following battle damage:

a) 7” bloody shin scrape – OUCH!
b) Large swollen contusion that looked like my shin was a hotdog with two thick buns on each side – OUCH!
c) Pride – OUCH!

A little dramatic, I know. It wasn’t that bad. I ended up landing on both my feet even after the imbalanced jump. It just halted my progress for a few seconds.

My mofo back squats are off the chain! My range of motion (ROM) and overall leg strength have multiplied since I’ve started my Catalyst Athletics training with Aimee. Take a look at Greg’s demo. It’s different from what I’ve been taught in traditional CrossFit circles. In my opinion, it’s better. My leg strength and ROM is better than it has ever been. Drop it like it's hot!

WOD
Strength
Back Squat: 10 x 2 @ 295#

**Rx**

Metcon
4 rounds for time:
6 KB swings (60#)
6 clapping pull-ups

**2:46**

And The Battle Begins...

11 July 09

Actually the 2009 Crossfit Games have already begun. The first series of the Affiliate Cup Competition has been completed. Today was the first day of the individual competition. I totally wish I was there to watch and cheer for all of the athletes – especially my friends!

UFC 100 is also on tonight! One of the greatest fight cards of the year is set to play out with two titles on the line and the series finale of the Ultimate Fighter Coach VS Coach.

WOD
For time:
100 box jumps (36”)

**7:51**

Stepping Into The Arena

10 July 09

Jolie G. is stepping into the CrossFit Games for the third consecutive time. As she has done in the past, I believe that she’s once again going to deliver an outstanding performance to a very competitive sport. Coach Aimee has been tuning Jolie’s natural talents and it shows in her performance. TRUST ME! The last time we trained together, I was in awe of her speed and strength. I’m too often gasping for air, muscles twitching from fatigue, and in the GOON SQUAD when I work out with her! Her self-starting driving force and relentless attitude make her one of the most loved and formidable CrossFit Athletes in the world. You’ll get to see that in the 2009 CrossFit Games. Tune-in folks!

WOD
Strength
Squat Jump: 5 x 5 (80%)

**295#**

Metcon
Conditioning