Party with potassium!

I love Bananas!

Wow,
Going home for Christmas is nuts. Brittany and I had like 5 different family Christmas get-togethers over the course of our 4 day trip. I am straight up tired. It was nice to see friends and family...... but damn.

Glad to be back home working a lot. Wish I had some free time to get some snowboarding in. Soon enough, soon enough.

12/29: Catching up:
1) Work up to 1RM Squat Clean: 185lbs
2) AMRAP in 15 min
5x squat Clean at 75% 1RM
20x box jump 24" (no jump rope)
7 rounds
3) 5 x 5 weighted pull ups at 35 lbs
4) 250 lunges for time (7:59)
5x dips every min of lunges

12/30:
Diane (at 24 hour fitness)
21-15-9
225lb Deadlifts
Handstand push ups
Time: 8:59

The HSPU killed me. Need to work on that.
only stopped twice during the DLs.

Holidayz

12/22:
1) 50x 135lb bench press for time
penalty: 7 burpees
time: 5:38 w/ 28 burpees
2) 5 min row for meters. 1411 meters
3) 20 min run in VFFs


12/23: are you kidding?
3rounds for time:
100 Grasshopper pushups
50 wall ball situps
50 box jumps
25 ball slams
100 air squat
time: 49:00

I did this at 6am before work in the basement gym. Holy craps. That's the longest Crossfit workout I've ever done. Ridiculous!

12/26:
1) 50 pullups(strict) for time w/ penalties
penality: 5 Mr. Spectaculars per penalty
3 total penalties
2) 3sets for time:
50lb dumbell push press x 10
50lb dumbell snatch x 10
3) 20 min run on treadmill w/ 3x1min tempos
4) later- 5k run at 20:30

DR Heartfield

I picked up my bass for the first time in years today. Taught myself to play "forty-six and 2" by Tool. It's a bass line that I've always loved and wanted to be able to play. It's pretty hard for someone who hasn't strummed a note in years. But it was a blast. Here's a pic of my bass from some random online place. It's old-school hair-band style.

12/20:
Run 7 miles at 1 hr.

12/21: 2-fer
1) WU to max clean and jerk: 185
Fran 3:28 (or 3:26 can't remember)
2) 3 rounds for time: w/53 kb
30 Swings
20 lunges left arm kb
20 lunges right kb
10 push press left
10 push press right
(8:34)

day 5

This is Day 5 of me working sick. I hate working sick. And I'm really bad at taking it easy. I've worked out everyday. I can't stand sitting on the couch. It drives me to insanity.

Friday:
Bench Press: 5x185/3x195/2x205
Pressx1/PPx3/Jerkx5: 95/115/135
Floor Wipers: 3/20 at 135

Saturday:
OHS work
Front Squat: 135x10/155x6/175x3/185x3/205x1

1min each for reps of (108 reps)
Box jumps: 35
Thrusters 75lbs: 19
Toes to Bar: 14
Push Press 75 lbs: 27
Burpees: 13

3K row: 11:57

Rhino I hate you

The common cold is a bitch. If it made you sicker I bet we would have come up with a cure for it already. Tylenol is lame.

Thursday:
5 rounds for time
10 power cleans 115
15 front squat 115
10 burpees

14:20

Why the couch is the safest place to be

Monitor Bowl- 12/15/09
This slide was 3-5 feet deep and 600 feet wide. Ouch.

Wednesday:
3 sets of 3 DL at 300
Karen: 150WB for time 6:11

hiking Grandure Peak

Went on a great hike this weekend with about 10 people. The snow was coming down and had a great view of Millcreek canyon

Fight gone Do-nuts

Monday:
1) 3 sets 5 reps Bench Press 185lbs
2) AMRAP in 15 min (14 1/3)
20m Broad Jump
20m Bear Crawl
20m Sprint

I sand bagged this a bit to try to save some for Tuesday
......it didn't work.
The front of my calves were so sore afterwards I had foot drop.


Tuesday:
Fight Gone Bad: 267
Push Press: 43/23/25
Wall Balls: 21/12/10
SDLHP: 20/16/16
Row: 15/10/9
Box Jumps: 17/13/17

This is way below where I want to be and thought I was.
Guess I'll chalk it up to being tired recently and working a lot.

I did this back in July with the follow results: 256 (3 rounds) 421 (all 5 rounds)
Row: 26/22/20/18/18
Wall Ball: 10/10/10/7/7
Push Press: 26/18/17/18/18
SDLHP: 15/16/14/12/14
Box Jump: 18/18/16/16/15

When I did it in July I did 5 rounds. So that 256 was follow by 2 more rounds for a final of 421.
Not impressed with tonight's results.

40" fresh

40 inches of fresh snow at Snowbird over the last 48 hours.
Thats almost an inch an hour.

Work was great!

Workout:
1) Power Snatch: work up to 1Rm: 140 (PR!)
2) 1 K Row Sprint 3:22 (500m at 1:34)
3) Tabata Mash: 458
Push ups 36/33/30/26/26/26/26/26
Box Jumps 12/12/13/12/11/12/12/12
Sit Ups 16/19/16/16/17/17/16/16

Hippie for life!

Thursday:
1) 7min: 5 Squat-Clean-Thrusters per minute (95 lbs)
rest 3 minutes
2) 5min: 10 pullups per minute
rest 1 minute
3) 3 min: 25 decline situps per minute
4) Run tempo x 5minutes, rest 2min x 2 blocks


Friday: (garage workout)
1)Jeremy: 6:10
21-15-9
OHS @ 95lbs
Burpees

2) 50-40-30-20-10
1.5pood KB clean and push press
20lb ball slam

long start to the week

Damn long last 3 days. Working every day with lots of other stuff going on. It's times like these that I appreciate 20 minutes on the couch chilling in front of my laptop. Don't know why but it's pretty relaxing for me. I guess when your running around all day without the time to pee it's the little things that count.

Sunday: Still tired from the Lumberjack 20
1) Hang power snatch 95 lbs 3 sets x 6reps
2) Bench press: 3,2,1,3,2,1: 195/205/215/195/205/215
3) OHS technique 3x10reps
4) DL 50%1RM 10sets of 3 reps, 45 sec rest
5) GHD raises 3 sets 5 reps
6) Run 20min treadmill

Monday:
Squat warm up
1) Squat 60% 1RM (165lbs) x 20 without rest
2) Front Squat 135x6, 155x5, 175x3
3) Pullup- 100 reps straight (time: 7:40)
24/13/10/10/11/10/11/11
5 HSPU for each penalty (35)
4) Elliptical Tabata style 2 sets of 8 reps (20sec on 10sec off)

Tuesday:
Work till failure, repeat

Wednesday:
Work up to DL 1RM: 135x10, 225x4, 315x1, 345x1, 365x1, 375x1 (PR)
5 rounds for time:
5 DL at 80%1Rm (300lbs!)
15 box jumps: 30" box
Rx 11:45 Holy shit that was hard!
-I just deadlifted almost 6 tons in 20 minutes
Cycle: 8 reps: max 1min, slow 1 min

Cucina

Yearly christmas party at Cucina Toscana last night. It's always a good time but often makes for a rough morning. I celebrated the roughness with some pain:


20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /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

26:42 (OHS sub)

early

500m row for time x5

1) 2:05 warm up, it's 6am for god's sake
2) 1:32 my go at the PR: held 1:26/500 till 350m, cracked at 400m
pace at the finish was like 1:48/500
3) 1:48 still tired
4) 1:43 I think I have asthma
5) 1:44 hacking up lung

Worky worky

Work up to 1RM Shoulder press
140 PR!

4 rounds for time:
3 reps push press at 140
200M sprint
20 medicine ball cleans

9:08

HIKE

Friend of mine came in town to interview for a fellowship position. We took a hike on the pipeline trail after his interview and got caught in teh dark, but not before catching the sunset over the valley.


Work up to 1RM power snatch (135)

AMRAP in 15min - 13 1/3 rounds
2 power snatch 95 lbs
5 OHS 95 lbs
8 clap push ups

Front squat
135 3 set of 5
155 3 set of 5

AMRAP in 9 min-4
1.5 pood KB clean and pushpress
20 ball slams 20lbs
10 floor wipers with bar

Vacay, sweet vacay

I've had a great weekend. The inversion cleared on Sunday and we went for a hike up above shoreline. Hiked all the way to the radio towers. Took the dogs too. They had a great time. Then we met up with some of the the residents at the Beerhive downtown. Cool place, german food, nice beer. Today I got back up the mountain for ski day #4 of the year.

Crossfit Moday:
Cleans 135 3 sets of 10
KB clean and press 52lbs 3 sets of 5

WOD:
workup to Front Squat 1RM (185) - lame
3 sets for time:
5 Front Squats at 80% 1RM
15 box Jumps
10 Ring Dips
4:18

Time was good, but the front squat needs some serious work.

INVERTED

Here we are with a SLC inversion. I didn't take this picture, but this is about how bad it is right now. Sort of depressing. Makes you want to get up in the mountains up out of this crap.

Workout:
AMRAP in 30 minutes
10 Burpees
5 Pullups
10 Lunges
18 rounds
OH squats: for form
Back Squats 5x4

VFF

I love these things. Ran a 5 K in them on the treadmill today. I can tell they are getting easier to run in as my feet get used to it. I'm going to start wearing them everywhere.

Workout:
Bench press 5x3 195/205/205/205/195
10 Clap push ups + 10 ball push ups
Row 2min , rest 1 min x 4 2301meters
Run 5k on treadmill in VFFs

Sno'barding

This is possibly the best day of snowboarding Brittany and I have ever had together. We were at Brighton on a cold as balls, but sunny powder day. Brittany could barely keep up speed it was so deep. Topped off by lunch with a PBR. Good day on the slopes.


Wednesday:
500 ways to eat pie
100 Sit ups
100 Wall Balls (20)
100 Burpees
100 KB swings (52)
100 situps

23:40 (ouch)

A Slight Change

There's going to be a slight change in this blog.
I'm going to start blogging about more just photography. More specifically I'm going to start blogging my workouts. You might all think this is retarded, to that I say suck it. I don't shoot enough anymore, but I will start again soon. Come on residency. T-minus 7 months WaHOO!

This week has been exciting. I worked my last day at the VA ED this Monday. It's a sad parting, but I think I'll live. I'm on vacation now. Kicking it stay-ca style.

I went split-boarding on Sunday up at ALTA ("It's for Skiers"). Conditions were stupid, but turns were nice. And I went and picked up my Snowboard pass yesterday- bonus 4 runs on the groomers in the AM. It totally reminded me about snowboarding back east. I kinda miss the speed. But then the fluffy falls and I am reminded why I moved out here.

On to the workouts:
I started going to Crossfit here in SLC. It's been fun. I like a little change here and there- and CF offers a significant change.

Monday: CF total (max Squat, Shoulder press, Deadlift.
Squat: 275, 295, 305 (Fail)
Shoulder Press: 135, 155 (Fail), 145 (Fail)- a sad day for shoulders
Deadlift: 345, 365 (PR), 375 (PR)
Total 805 (Woop)
Tabita Rowing: 8x 20s on 10s rest
Medicine Ball complex: 20lb ball
4 rounds for time
30 slams, 30 ball pushups, 30 ball swings, 30 ball situps
Time 11min

Tuesday: the Dawson garage workout:
5k run in the park
Squat-clean and jerk. 135lbs x 1 rep every 30s x 10min
CF WOD: AMRAP in 20 min
10 Goblet squats at 52 lbs
10 Box jumps (on a iron stove = hardcore)
10 pull ups
15 1/3 rounds in 20 min

NZ Pics

This is a tripod pic Britt and I took at Lake Matheson. Probably one of the most photographed areas of NZ. The lake is often calm and gives a perfect mirror effect with the mountain range behind - which includes Mt Cook, the tallest mountain in Australasia. As you can see, it was a little windy and cloudy for us. But we made the best of it.

New Post with the Most

I'm just not good at this.
Posting takes time and since I started off posting pictures, I feel like I have to keep posting pictures. Pictures take time. This has been a deep moment for me.

Central Park

Jan 2008 to April '09
It's been a while.........