Happy Birthday Jason!

Happy Birthday Friend

WOD, 11/29/09

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

29:48 with KD at GSX. Used a kettlebell on this one, and much for the better. Hands made it to the last round before shredding. Left elbow is still weird. Oh well.

"Drunk With Power"

The Puscifer performance on Tuesday night was terrific, and I've never been to event quite like it. From the opening notes of "Sour Grapes" to the sideshow carnival vibe of "Drunk With Power", the band never skipped a beat. The songs took on an entirely new feel live, and many with a blues vibe that really worked.

And those dudes had the wine flowing. All night long. Bravo.

WOD, 11/28/09

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Bodyweight of 165lbs today, 160lbs last. 26:43 today and 27:20 on 08/12/09.

That Which Did Not Occur

A Friendly Saturday Gathering

Tomorrow, 10 AM sharp. All friends welcome and a CM feast to follow.

Giving Thanks

Mr. Deavers
The 2008 Conundrum was a big hit, as was the 2008 Prisoner

2nd Annual Black Ops WOD, 11/28

There will be an informal, unauthorized, unsanctioned, and uncalled-for, gathering of the tribes this Saturday at 10am for a friendly workout. Those interested in this year's gathering will meet at the Arlington Heights High School track, for:

"Murph"

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run

Partition the numbers and scale as needed. It is what it is.

Optional feast to follow, across the street at Central Market.

Good friends, good spirits, and good attitudes welcome. We will also be unveiling the "Chuck/Mike Mexico Road Trip Tip Jar" for the first time.

Apologizes in advance should the track be in use. Check the files, some good times have been had in times past.

Interesting Read

Robb Wolf, In His Own Words: HERE

WOD, 11/24/09

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Started out rough. I'm really beat up after the preceding three Main Site cycles, and seem to have injured my left elbow with the 400+ pull ups. Managed to lock out 155lbs on my press for the first time and didn't have anything left in the tank to continue.

Happy with the gain, but I'm afraid the price is going to be high.

Call to Action

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Support: HERE

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2 pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Who's in?

Disconnect

"Is it really that serious?" he asked.

"Well, no" she said. "But something went horribly wrong."

That was the moment the room began to spin.

"What happened?" he asked. "I thought all of this was supposed to be fun."

"They put an end to that" she coughed.

Puscifer, Dallas 11/24 & 11/25

Main Site Rest Day

"I Saw You There.", the photographs. Coming soon.

WOD, 11/22/09

Happy Birthday Mom!

AMRAP, 20 minutes of:

25 Burpees

15 Bodyweight Back Squats (165lbs)

4 rounds complete. Shorts shredded in the first set of squats.

And for the record, those are the 'built-in' drawers, and not how I normally roll...And not a diaper.

WOD, 11/21/09

For time:

21 Handstand push-ups
400 meter Run
21 Weighted pull-ups @ 1 Pood
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

15:30 with "Mr. Ten Seconds" at GSX.

WOD, 11/20/09

DL singles. 275lbs, 295lbs, 305lbs, 335lbs, 355lbs (f), 355lbs (f), 335lbs.

George Strait, 'Living for the Night': HERE

Good Luck and Congrats, Dave

Congrats on your retirement!
Senior Handler & Technician Dave Wills My Team

Miles Jam, In Reverse

She heard him, well before she saw him.

He saw it coming a mile away.

Time standing still at a hundred miles an hour.

Blink and it's gone.

All right there for the river to see. And believe me, it sees everything.

Main Site Rest Day

On this day, I rested

WOD, 11/18/09

"Elizabeth"

Wait, I meant "Elizabeth*"

21, 15, 9

Cleans @ 135lbs
Ring Dips

8:26 today, and 6:25 on October 12th. The battery is dead after the last two three day cycles. But again, maybe my Zone blocks are just off. That is, if I was to 'Zone'. Fun times with Chuck and Vanessa, but really at this point everything hurts.

How much more elite can it get?

WOD, 11/17/09

"Fran"...more pull-ups?

21, 15, 9

Thrusters @ 95lbs
Pull-Ups

4:42 in October, and 3:52 today with Chuck (Kandahar) at GSX. 370 pull-ups over the last four days. Awesome. Chuck finished at 3:36 thanks to Tupac. Much abuse calls for much rest.

Kingdom of Rain

What does a man have without friends?

WOD, 11/16/09

"Angie"...really?

100 Pull-Ups
100 Push Ups
100 Sit-Ups
100 Squats

15:41 solo today, 16:16 last. The robotsupercomputermachine programmer is getting the best of me. Last week's 'Eva', followed up by 75 L Pull-Ups, and 100 more today, leaves me drained. But I'm supposed to say it's genius and elite. Or something.

Maybe my 'Zone' blocks just aren't dialed in.

One Year Ago Today

It has been a great year, since that stressful night at Del Frisco's. Much has happened, and much has changed. All for the better. Cheers to us, new friends, and new paths.

Welcome Back, DC

Video of the Day

BT just got back from NYC, nice. Shout out to KD, SC, CB, VS, RS, MJK.

WOD, 11/14/09

"C" Pull Ups?

L-Pull Ups, no bueno
Chuck B, Woof Woof Son

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

15:07 with Chuck. A beating after 'Eva' yesterday.

I Was Serious...

G4's 'American Ninja Warrior'
Open Try-Outs

Amesomely awesome

The Best Friday the 13th Ever!

Surfer Ponchos, Beer, & Brisket. And a very elite cookie.

WOD, 11/13/09

"Is that Chuck & Mike headed to Central Market?"

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Trying to beat my 35:57...but that wasn't going to happen. 39:23 with Chuck B. Felt like I've been vacationing on the beach or something.

WOD, 11/12/09

Clean & Jerk, 1 x 1 x 1 x 1 x 1 x 1 x 1

Finished at 170lbs, as that was the point the bar crashed into my chin.

'American Ninja Warrior'

Fans have been asking for it since Ninja Warrior Season One, and now it's happening:

American Ninja Warrior is coming to G4!

American Ninja Warrior will scour the country to find the ten most ninja-like athletes, then we'll watch as they train and prepare, physically and mentally, for the challenge of a lifetime: The chance to compete in Ninja Warrior on the slopes of Mount Midoriyama, the most difficult, grueling obstacle course in the world. The competitor who completes all four stages of Sasuke in the quickest time will win the title of “American Ninja Warrior.”

American Ninja Warrior will premiere this fall on G4.

Think you have what it takes to become an American Ninja Warrior? Demonstrate your strength, speed, agility, balance, endurance and on-screen charisma by submitting a video of your skills for a chance to audition in Los Angeles!

Main Site Rest Day

Puscifer @ Dallas, 11/24 & 11/25

Be It Ever So Humble

We're back, and it was a really nice trip. Great people, food, and drink.

Thank You...

KD, BT, RS, CS, CB, VS, RJ, RTE, SC, My Family, My Friends, My Team.

You mean the world to me.

Good Fortune

It was just another trip to Central Market, actually my second of the day. What a day it was. Really good in most every way. Got to hang with Chuck, hit a big PR on a lift, and had plenty of time to chill.

Went in on a mission for a Malbec and a Cab. Easy. But then I had the good fortune to cross paths with a man named Oscar Renteria, from Renteria Wines in California. I got to hear his story, learn about and taste his wines. Awesome.

His card reads 'Winegrower' and I loved his wines. Really enjoyed his story. My good fortune.

Enjoy those around you, every second counts. Find a new friend, a similar creature. Acknowledge the work of others, when done with passion.

And look for Oscar's wines at Central Market.

Lateralus : HERE

CF Goals, 2010

01.) 400 lb. Deadlift
02.) 5:00 Mile
03.) 100 continuous Pull-Ups

Puscifer, "The Mission" : HERE

WOD, 11/04/09

CrossFit Total was on the books for today, for the 7th time this year. Joy. Finished the Press at 150lbs, after being painfully close to getting 155lbs up. A 20lb new best on the Deadlift had me finishing at 370lbs. Nothing left in the tank and decided to listen to my body, and Chuck, and throwout the Back Squats.

Good times. Glad Chuck B. was there. No shoes, no straps, no problem.

WOD, 11/02/09

5 rounds for time of:

3 Snatch @ 95lbs
15 Overhead Squats @ 95lbs
Run 400m

23:55 with Marc at GSX.

This cycle smoked me.