THE AIR FORCE WOD

Today I did the Air Force WOD from the Midwestern Sectional back in February that was at CrossFit TNT in St. Charles, Missouri. All I have to say is, TRY THIS, it's awesome!

Warm up
-circuit
-chest 2 bar pull ups
-push ups
-pvc ohs

Strength - Front Squat
135 x 5, 185 x 4, 225 x 3, 255 x 2, 295 x 1 (failed), 275 x 1

"THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

"Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap."

Time: 6:49

The feeling at the transition between push jerks and overhead squats was incredible, I tried to go right in overhead squats and just dropped the bar. I know the athletes at these sectionals were feeling this one. Here are the results compliments of SICFIT.

Finally!

9am - run
4 miles
32:00
8 min/mile
644 cal

6pm - Muscle up training

I got my first muscle up 3 weeks ago and have not been able to get another one the past two wednesdays at BV Gymnastics with Coach Jim. I FINALLY GOT ANOTHER ONE TODAY!! And after I got that one I tried again and got TWO IN A ROW!! I was super pumped!

If you have not signed up for The BCS Games you must do so by tomorrow, Thursday at 11:59pm. We need volunteers! Please sign up if you have not signed up to volunteer, thanks!

One Month...

I am one month away from the South Central Regional competition, every workout until then will matter. It is important that I carefully plan out what I am trying to get out of this month. I am going to talk to Coach Daren and see what he thinks. I know I have things I need to work on but I also know that I don't program my workouts with much thought. I am a CrossFit junkie, I just go hard and don't care really what the wod is just as long as it's CrossFit. I know there are more of my kind out there, I am not the only one.

8am

warm up
-circuit
-muscle up work

1000m row - 3:17

WOD -
10 minutes of:
-6 Power Snatch 95#
-10 Ring Dips

1000m row - 3:31

The 10 minute wod was incredible difficult, the goal was to do one round per minute but after my third round I knew I better just approach it like an AMRAP. I did 5 rounds and 6 snatch and 7 ring dips. My shoulders were toast, I struggled on the ladder part of the workout with the ring dips more than the snatch.

6pm CSCF class

warm up
-circuit
-30 second handstand
-20 OHS

Strength - Bench Press (with 10 double unders between sets)
135 x 10, 205 x 5, 225 x 5, 245 x 5, 255 x 5

WOD-
5 rounds of:
Deadlift (275#) x 3
Box Jumps (24") x 10

Time: 2:32

I was really happy with my performance this evening, I did not stop moving on the wod. I definitely was not as fast on my last set of box jumps as my first but I didn't stop to take my "little breaks" I like to take.

Refreshed and Refilled

I am feeling refreshed after not working out Friday, Saturday and Sunday. I had an amazing weekend at the Walk to Emmaus this weekend which was held at the Crossroads Retreat. It was like a Christian Boot Camp, we spent 72 hours in God's word, in discipleship and fellowship with other Christian men. If you have not heard of the Walk to Emmaus, I would encourage you to check it out. There are Emmaus communities all over the world and they are for every denomination, it is a retreat to help build Christian leaders in the church. If you ask around you might even know someone who has been before. I went for the first time 2 years ago and it tremendously impacted my relationship with Jesus Christ.

Today we did The BCS Games wods...all I have to say is....be ready! Since we are not posting the workouts until Wednesday I am not posting my workout today. I will post my results next Monday, after the games. Daren and I actually did the 3 workouts from 10:30am - 12pm, all of you will have all day and recovery in between. If you have not signed up you need to do that ASAP. We still need volunteers also, you can also sign up to volunteer on thebcsgames website.

I hope to see all of you out there this Saturday!

Downtown Bryan

I went to Downtown Bryan today and worked out with Danny Daniels and a few of his fellow crossfitters down in their basement. They workout down there about 3 times a week. Hopefully we'll see them at The BCS Games next weekend.

Warm up
-circuit
3 rounds of:
-10 push ups
-10 squats

Strength - Thruster (from the ground)
95 x 5, 135 x 4, 155 x 3, 185 x 1, 185 x 2, 205 x 1

W.O.D.

5 Rounds of:
5 Handstand Push ups (head 2 ground)
10 Pistols
15 Burpees

Time: who knows, long and brutal

I didn't approach this workout with a "competition" mentality, I just kind of got through it. I was happy with my HSPU, my pistols still need work but they are coming along too.

I am leaving today for a Christian retreat called the Walk to Emmeus. I will have no phone, no computer, no workout equipment....nothing....just great fellowship and spiritual growth. I am really excited to go. I went on the walk two years ago as a pilgrim and now I am serving as a table leader. I'll be back Sunday evening refreshed. Prayers are always appreciated.

Live so that if people get to know you, they will get to know Christ better.

Matthew 5:16 “Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven.”

30 minute AMRAP

Wow.....30 minutes as many rounds as possible. Brandon and I hit the hero workout that was posted on CrossFit.com last week - "McGhee" today at noon. Here it is:

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I got 18 rounds and Brandon was right there with me and got 17 rounds, 5 deadlifts and 13 push ups. I did 10 rounds in 15 minutes then I think it really hit me around round 14. Those deadlifts felt heavy and I needed too much recovery time on those box jumps. I was happy that I got my push ups unbroken except for round 18. GREAT WORKOUT BRANDON, I really hope you sign up for The BCS Games, you would do AWESOME!

4pm Tuesday Class

I went to the Tuesday CSCF class and definitely got in a good wod.

warm up
-circuit
-30 sec handstand
-20 pvc ohs

Strength - Back Squat
135 x 5, 225 x 3, 275 x 1, 315 x 1, 335 x 1, 335 x 1, 350 x 1

WOD
3 rounds for time:
10 Squat cleans (155#)
50 double unders

Time: 8:13

I approached this workout at the beginning thinking I was going to be able to keep a high level of intensity the entire time but when I got to the double unders I quickly realized this was going to be a harder task than I thought. The squat cleans felt heavy, I got through my first set pretty well but all I thought about during the second and third round was that the final workout in the 2008 CrossFit Games was 30 squat clean thrusters at this weight for time. That would dominate me right now. Some of those guys did that workout in under 4 minutes! I think I need to do a "Grace" wod pretty soon...