Tuesday 03/17/2009
PF 0600

“The Anti-Zeb”

400 meter run
9 Knees to elbows
9 Squat jumps
9 Burpees

21:35 minutes

On the 21 set (or was it the 15 set?) Becca perceived my agony and my need for this kind of WOD, thusly naming it ‘The Anti-Zeb.’  I agreed of course, but thing is . . .  I kept POSE for every single run throughout the entire workout.  I mean, every single run.  I didn’t heel strike at all. 
Not.
Even.
Once. 
Sure Rick and Daly killed it, and Damien Doss was so fast I barely remember seeing him.  But these were not the same 1200s, 800s, and 400s I feared so dreadfully before.  I just focused on pose/lean/fall, pose/lean/fall.  Shoulders relaxed, arms at 90, stay light, do nothing.  I was faster, lighter, quicker, and you know that bend around the dumpster before going in the gym, that last uphill 10 yards or so?  I actually got faster after that bend instead of slowing down or stopping, and there was enough gas in the tank to go straight into the K2Es. 

Anyone with a weakness can understand the gravity of this.  The POSE Cert has taken running out of the mystical, unknowable, and dangerous ether into a place of study, dissection, understanding, and practice.  I would liken it to training Oly lifts hard, heavy, infrequently, and with shit wrong technique versus training them right, light, frequently, and with exquisitely perfect technique, and only then graduating to higher intensities and volume.  We fear most what we don’t understand, what we don’t see, and I understand running now.  I see it.  All this time I had wanted to defeat runnning in my head, overpower it like I do with heavy lifting only to find defeat and bewilderment time and again.  It was understanding, even more so than practice that set me free.

Word of the day: liberty.

Monday 03/16/2009 (cont’d)
Heayn’s House of Pain!

Push Jerk 5-5-5-5-5
95 x 5
133 x 5
155 x 5
165 x 5
186 x 5 (PR)
200 x 1 (PR Power Clean, PR Push Jerk)
200 x 1

Another great night with the guys.  Watched Robles do ‘Gwen’ with solid form, and Rico do ‘Fran’ in an amazing 3:21.  Heayn set up the rings and we went over ring support tortures.

Word of the day by Rebecca: verbiage.

03/13/2009 (cont’d) 1800
Friday night at Heayn’s House of Pain!

Deadlift 3-3-3-3-3
221 x 3
265 x 3
309 x 3
320 x 3
323 3/8 x 3 (PR)

Great time with the boys.  Heayn threw down with his monster 48 kilo k-bell, Robles recovering from injury knocked out a zillion pull ups, squats and push ups, and Rico devoured paleo foods with the dog after coming from a WOD at LMU.  Afterwards we discussed all things Crossfit, Oly lifting, and programming.  It was nostalgic, carefree, refreshing, and most welcome.

Saturday 03/14/2009 to Sunday 03/15/2009
Rest.

Monday 03/16/2009
PF 0700

Front Squats 5-5-5-5-5
135 x 5
155 x 5
185 x 5
215 x 5
225 x 5 (baseline)

7 rounds for time of
10 Pull ups
20 Sit ups (unanchored, anyhow)

6:35 minutes

POSE drills before and after class.

Phrase of the day by Brzl and Kat Sawyer: Res ipsa loquiter.

Friday 03/13/2009
PF 0700

50 Ring dips
Run 400 meters
50 Push ups
Run 400 meters
50 Handstand push ups
Run 400 meters

Rx’d.  Head to floor HSPU.

25:54

Dedicating this WOD to Sean Robinson.  Sorry I couldn’t get sub 10 brother.  But I did tell you I’d try to get the 50 HSPUs sub 10!
POSE seminar changed my stride forever.  Used less energy to go faster.  Damien Clark, mark my words, I will someday, somewhere catch you in running!
Gretchen and Tanya, an honor to do this with you.

Phrase of the day by Welbourne:  Faces and Souls.

Wednesday 03/11/2009 (cont’d from yesterday)
Valley College 1600

20’ Rope Climb, stand
5:22 sec
5:19 sec
4:87 sec

20’ Rope Climb, sit
6:34 sec
6:00 sec

POSE drills
Foward lean/foot hops 3x3
Wall Drill 3x20

4 x 30 sec at 94-96 cadence
Foward Lunge 3x10
2 minutes at 91 cadence

Thursday 03/12/2009
PF 0600

“Grace”
30 Clean and Jerks, 135 lbs

Full Squat Cleans

8:32 minutes

Word of the day: reckoning.

Monday 03/09/2009 to Tuesday 03/10/2009
Rest.  Calves destroyed. 

Wednesday 03/11/2009
PF 0700

50 Double unders
10 Kettlebell Swings
40 Double unders
20 Kettlebell Swings
30 Double unders
30 Kettlebell Swings
20 Double unders
40 Kettlebell Swings
10 Double unders
50 Kettlebell Swings

24 kg

16:44

Phrase of the day: Klaatu barada nikto.

Saturday 03/07/2009 to Sunday 03/08/2009
CrossFit Newport Beach
CrossFit Running and Endurance Certification

The chinks in my armor where fitness bleeds out can now be fixed with what I took away from this Cert.  Prior to this I gave to the study of running slightly less enthusiasm and vigor than I did to say, Oly lifting, Power lifting, nutrition, gymnastics, or CrossFit itself.  I see now the cost to fitness to not engage running so, to not treat it as a skill in the same way the perfectly executed Snatch or C&J is a skill.  There are drills and skills of equal import to running as the Burgener Warm up/skill transfer exercises are to Oly lifting, technique and minutiae so basic and easily missed that to only fix one or two of these would be to equal a 50 to 60% increase in running efficiency as assessed by a 29 frame rate camera.  Most underestimated of all was that the POSE method and natural, gravitational forces in running mechanics were only about 1/3 of the total cert, with the rest being the relationship of CrossFit to endurance atheletes, programming, and nutrition.  Crazy good stuff.  Thank you Brian Mackenzie and Karl Borg for giving me this.

200 meter run
40 burpees
400 meter run
30 burpees
600 meter run
20 burpees
800 meter run
10 burpees

16:37 minutes

Phrase of the day:  Caveat Emptor

Friday 03/06/2009
PF 0930

Tabata This Finals
Prelim scores in parentheses

Row 5 (4)
Squat 14 (15)
Pull up 9 (8)
Push up 10 (10)
Sit up 10 (11)

Total: 48 (48)

Went all out on rowing.  Prelim scores were approximately 5-5-4-4-4-4-4-4.  Today’s were 8-7-7-7-7-6-5-5, with obvious proportionate effect on the rest of the WOD.  Except pull ups.  Val, awesome to do this with you and great job on smashing your old PR!

Word of the day by Mtanwyck:  Aggregator.

Wednesday 03/04/2009 and Thursday 03/05/2009
Rest.

You’re welcome fucking Ryan Vaughn.

Word of the day: abberant.

Tuesday 03/03/09
PF 0600

2 minutes max reps with 10 seconds rest between exercises of
Medicine Ball Clean - 34
Push ups - 43
Sit ups - 47
Squats - 62
Round 1 total:  186

2 minute rest

1 minute max reps with 10 seconds rest between exercises of
Medicine ball clean - 20
Push up - 30
Sit up - 24
Squats - 31
Round 2 total:  105

Total: 291

Word of the day: deluge.

Monday 03/02/2009
PF 0600

Deadlift 3-2-2-2-1-1-1-1-1
Previous 1RM: 345 lbs

275x3
305x2
325x2
325x2
346x1 (PR)
350x1 (PR)
355x1 (PR)
360x1 (miss)
315x1

Word of the day: exodus.

Saturday 02/28/2009 and Sunday 02/29/2009
Rest.

Awesome Words of the day by Ryan and Marin Vaugh: vicissitude and jinkies!

Friday 02/27/2009
PF 0600

10 Dumbbell Clean and Jerks
15 Ring Push ups
9 Dumbbell Clean and Jerks
15 Ring Push ups
8 Dumbbell Clean and Jerks
15 Ring Push ups
7 Dumbbell Clean and Jerks
15 Ring Push ups
6 Dumbbell Clean and Jerks
15 Ring Push ups
5 Dumbbell Clean and Jerks
15 Ring Push ups
4 Dumbbell Clean and Jerks
15 Ring Push ups
3 Dumbbell Clean and Jerks
15 Ring Push ups
2 Dumbbell Clean and Jerks
15 Ring Push ups
1 Dumbbell Clean and Jerk
15 Ring Push ups

50 lb dumbbells.

25:35 minutes

Thursday 02/26/2009
Valley College

Snatch
95x1
115x1
135x1
145x1

Clean and Jerk
145x1
155x1
185x1
205x1

Split Jerk
205x1
215x1
225x1 (miss)
215x1

Finals for school today.  Heavy Oly lifts help me relax, though not to the extent of Ryan Vaughn’s bike ride.

Tuesday 02/24/2009
Rest.

Wednesday 02/25/2009
PF 0600

45 Double unders
135 lb Squat clean, 45 reps
45 Ring dips
45 Double unders

16:48

Badass.  Wanted to do this WOD forever.  Working in the same room with Traver, Leo, and Kevin Daly who each of them are my rabbits, made me push myself that much more.  It was an honor.

Word of the day by Mmtanwyck: .... I don’t know how to spell it!  Help Mtanwyck, you know what it is.

Edit 0955 - Thanks to Katherine Tubbs for Mtanwycks word of the day: faux pas.