sick!

So I took a 40hr class this week, worked 56 hr and only worked out one day. Now I am sick. What gives? I will be getting plenty of rest so I can kick this early this week. There are lots of workouts to make up. See all soon.
J

Friday Already?

Where did this week go? Busy, blah, blah, you know the drill. I am sore from the ghd on Monday. I worked Wed. and did the school field trip on thur. came home and was headed to the gym for the evening, and fell asleep somehow. I wont complain, I guess my body needed some rest. Back today for back squats 5x5 I pr'd at 285 my last 5x5 was 255. That sure made me happy. will be back this evening for yesterdays run. I will use that as a CFE. I have my training calendar done for the tri, if anyone doing training wants it. Maybe we can do some together. I have it on gmail so I can share it with you if you want. Jen, let's swim!!! get with me sometime..........
Everyone have a great weekend!

Dick Handy

"QUAD DAMNIT"

That is what I named that shit ass wod. Holy cow! I was all ready to do a CFE and the 8am girls shamed me into quad damnit. So then I stretched and rested for about 30 min and decided I better do my CFE, cuz later I know I would not be felling it. (or I would be feeling it if you know what I mean). So yea, 5x800 with 90sec. rest. Double ouch. My range was 3:15-3:21. Not the best, but I have a legit excuse. I am really sore from the pushups, and the pullups yesterday. I did them both rx'd for the first time since the blowout. All were tough. Had to break them up into 5's then 3's. That hurt my time, but I was just trying to push the new tissue. Diet is much better now after the T day/B day weekend. Hope I can walk for lumberjack tomorrow.

JB

Black Friday

More like "FAT" Friday. At work today running calls on every post turkey ailment you can think of. I thought everybody was shopping? Had a great day yesterday. Ran the Turkey Trot with Maddie, and Sydney. The website states 25:20, but the garmin said 24:53. I like the garmin better. The girls did Awesome. I am so proud they even try, much less finish. I never did anything like that at that age. I wish we would have had time to warm up before. After, we had a great morning at home all together. Eggs, bacon etc. We had dinner with Patty's family and it was awesome. Lots of wine, and lots of great food. Sorry I had to miss out on the post turkey wod. Hope everyone has a great holiday weekend. Remember, it only takes one meal to be back on track!!!

Yeah Friday!

Today is a little better than yesterday. My arm does not hurt as much and PT went much better. So glad its friday. At work tomorrow, but rest and football on sunday. Will be looking to do some CFE's to burn some cals before T day. What do ya say? Let me know. Hope everyone has a great weekend. See ya

JB

What the Fuck is wrong?

So this week has been shitsville. I can't get my head right, and my body is not helping... Tue. I was warming up for the FB wod and tweaked a bone in the middle of my hand. I don't know, somwhere in a clean. So I started the wod and literally could not grab the bar, my hand hurt so bad. So I stopped the wod 2 minutes in. Very frustrated, I went for a timed mile. The rest of Tue. was pretty much the same. I mentally came unglued. A good nights sleep helped me attack 5a.m. on wed. Ready to put tue. away, I did the burpee/mile wod. 14rds which was 105 burpees, and my mile time was 20 sec off the day before. I was happy. Later Wed, my pec was not happy I did 105 burpees. I proceeded to get my ass kicked at work all night long. This morning I strolled into the gym very, very sore. My pec and shoulder very tight. I thought the 4 cups of coffee would get me through the wod. As I tried to warmup and scale the wod, because I realized pullups, and benchpress were not going to happen today. I found nothing I could really do without discomfort, or pain in my shoulder. Frustrated another day, I left without a decent wod. I got to physical therapy and explained everything. So now I cant do anything from the bellybutton up for 2 days, and she yelled at me. I guess my "greenlight" should have been a yellow light for now. Diet has also been shaky the past couple days. Not too bad, but borderline. AGHAGHAGHAHAAHAHAHAHAHAAHAHHHHHHHHHHHHHH!

There that helped!

Get Monday out of the way

Up early Sat. to leave for our weekend away. I was suprised with a trip to Miami. I was suprised that the kids were coming along. I had to quickly repack kid friendly clothes. The chaps, and thongs are not for kiddy time... hahahaha. We went to the Sea Aquarium for the day on Sat. and stayed at the Shula Golf Resort. Had some beers, and some junkfood on Sat. Oh, did I say beers? Then we had a typical Brod family adventure Sat. night. don't ask!!! Sun. we were up with bfast buffet, and off to the stadium. The girls had never been to a football game. We did not tailgate, but we saw all that was going on. We had an awesome day topped off by a Dolphin win. Everyone seemed to have a really good time. Do I see a tailgate football trip in the future? Who's in?

Anyway back to work today, to cover for the guy that covered for me yesterday. Did a little tabata treadmill 12.5% @ 7mph... OUCH. That snuck up on me. Then 3rds of 15kbs - 20 weighted lunges - 15 GHD situps. Now I am ready for the rest of the week.

America F@#K yeah!

Tommy V, I salute you with my shredded hands. I salute all the vets who gave us what we have today, and those who will keep us safe tomorrow. I am not lying about the shredded hands. I have six blisters, and two have torn. Wow! that wod kicked my ass. High fives to all that did all the reps.

Did the CFE 5x800 yesterday I was in the range of 3:24 to 3:36. There was 90 sec. rest intervals. That sucked too. Little slips this past weekend with food, but I said its ok. Actually hopped on the scale for the hell of it yesterday and I am down 8 lbs from when I got my sling off. Clean eating does pay off. Not that I am trying to lose weight, but I would like to lean out a little more. I dont wnat to lose any strength while training for the tri. I hope to actually be stronger. Oh well enough of that. Is it Friday yet????

JB

I can't handle the truth

First of all the wod sucked! The squats on the second round were a wake up call that is for sure. Tired and at work today. I think my back hurts from that wod I cant tell.
Clean food so far. I need to do a CFE soon. somebody?
Cya

hollow weenie

At work on a beautiful Sat. Sucks I miss halloween with the kids, but i am sure they will have candy as a surrogate father until tomorrow. This week kicked my ass. I have been sore all week. A couple little slips on the food, but otherwise all is good. Have not heard from the CFE "ers" about Sunday morning run. I did hear that there might be some people running at Lakes Park. Can anyone confirm? I promise I won't run naked! Let me know. see ya soon.
JB

Real push ups

So, today at PT I was chatting with my therapist. She restated one of my goals when I started, "to do real push ups". She said since I have been working out, she wanted to see one. After some hesitation I did a "few". We will leave it at that. Not real pretty and a little painful, but I did some. Baby steps right? Don't worry they won't be part of my work outs anytime soon, but they can be in my warmups. Maybe!
I have been eating really clean. Wait, I did have PF Chang's last night. Only had Beef and veggies. I know the sauce was bad for me, but soooo damn good. I did not know they have a gluten free part of their menu... Something to think about!!!!!
Trail run Sunday. Who's in??? I have to work Sat. and will be off at 7a.m. on Sun. so if 8, is not too late of a start. I am good. Let me know... Oh yea, by the way, Today's wod SUCKED. F'd me up for a long time. Although it is the first day I have lifted anything overhead. Doesn't matter still F'd me up.
To all the CFE girls, I am counting yesterdays football wod as a CFE. It sucked too. 16 x 110m sprints with 40 sec rest. Yea a real puker!
Talk to you later
JB

Bored

So it's Sat. right? Patty had to leave town. The girls are statying at her sisters, because I have to work tomorrow. Soooooooo... I went to the gym to do heavy deadlifts tonight???? I think there might be something wrong with me. I guess bored working out is better than bored eating... So I did 555333111 HEAVY!!! Now I am eating a blackened steak, spinach, guac, and a few glasses of red wine. That to me, with the football on tv,it is a good night... Will try to do a CFE at work tomorrow. maybe I'll see you Mon.
JB

WORK for real!

First day on shift in about 2 1/2 months. Nice to be back. A little crazy this week. No wod this morning, Patty had to leave town for a friend of the family. She will be back Mon. So our morning routine was f'd up. I will try to do a wod at work. Will be at the gym late in the morning. Very hungry today and I don't know why? Been clean on the groceries though. See ya
JB

My mind says yes, but my body say NO!

When the alarm sounded at 4:30 I really felt I was physically unable to work out. So, I didn't. How's that for comfort zone? Then I got up later, decided to skip my last half day of light duty, and went to work out about 8:30. Very tight, sore back, and legs felt the same. I wound up doing the CFE wod Kary did the other morning on the rower. 3x5min with 3 min rest. 1341m,1271m, and 1279m. Kinda sucked. Might do some sprints after therapy??? Totally clean eating so far this week... could there be a week with no cheats? doubt it! Still need to hook up with cfe girls and get a schedule. cya
JB

Wow

Another great CF cert. This past weekend was awesome. The wods kicked our asses, but the information shared was invaluable. It was yet another reason I love the Crossfit community. People that are tops at what they do, willing to give you everything they know. So much information... need time to organize it all. Just watch out for the "dead bugs"!!!!!!! Oh you'll see. I ate really pretty clean this weekend. Just a little too much beer. My soreness did not allow me to workout today... so I will get ready for tomorrow. Cya soon
JB

Friday Rocks

Yes it is friday! YEAH!!! A little bit of light duty today and then off to tampa for the CF football cert. Sorry Fran I just could not make our date, I hope you accept my apology for standing you up. It's not you. It's me. I promise...
For all you food challenge girls, I too had a pretty clean week. The only cheats I see this weekend will be beers. Next week I will be ready to start some CFE's. So I will find out when you ladies do them, and maybe tag along. Have a great weekend. I will post on FB how the cert is going.
JB

Yes I will do it!

When Jenn G. mentioned the Nautica Tri in south Beach I said sure. Later, I started really thinking about it. Then I started to get a little excited. Not excited to run a tri, but excited to push outside of my comfort zone. Once in a while we need to leave the comfort zone and do something we are not comfortable with. Sounds like a great experience, and should be a lot of fun to do extra training with fellow cfer's.

for all the girls to read

Here is a link to a really great article for the ladies.

http://www.elitefts.com/documents/female_athletes.htm

Almost Friday?!?!

Ouch Burpees!!! OK, maybe when the dr said to test my pec he did not mean do 50 burpees in a wod. That sucked yesterday. By round three I was doing some form of a "right-sided" burpee get up thing...? Am way too sore to bench today... Laugh! Did the 8x200m sprints with 1 min rest intervals, and some awesome stretching. I could have done Kary's favorite... Drag the weight sled... Your next. Trying to get ready for the football cert this weekend, should be fun. Oh yea, Sydney's 11th B-Day yesterday. Good dinner of sautee'd chicken and eggplant with some alfredo sauce on it. Did not have the pasta. Caesar salad, and "sunday cake". That was the cheat portion of the meal. God it was good!!!!! Talk to you later
JB

What's up Tuesday?

So I am at the doctor's office, and this guy who looks like my dr., sounds like my dr., says... " I don't think you can hurt your pec now. So go and see what you can do." Really? Really! He said there is enough scar tissue to hold everything together, and the things I can't do, are just because there is not enough muscle tissue. So I can try anything, (ramped down) and work my way up. I still have therapy 3 days a week through Nov. Watch out ladies that use the bands for pullups here I come!!!! I know pullups and pushups are a long way away, but at least I can try. Good luck to the girls in their "challenge" I am there for help if you need. Stayed up way too late watching MNF and sleept on the couch with no alarm. So that is why I missed 5 a.m. I will try to get a lunch wod in today. See ya soon

JB

Monday's Blow

Yes, Monday does blow. I am sick of sub-ing box jumps and sit ups in my wod's. I do go to the DR. today so maybe he will give me a better time frame. I will post an update later. Along with a food update. Somebody give me coffee.

Tha day of Football and rest

Nice Sunday morning slept in a little, was up late following J. Gunter on the computer. A little laundry and a bout an hour and twenty min. bike ride with Maddie, and Sydney. Now its time for some turkey burger adn guac. Had meatballs lastnight with very little pasta, and some wine/beer. Had a cheat meal Fri. night and Sat. night. I was in a carb deficit before both meals so hopefully it was not too bad. Been clean otherwise. Back to the Dr. tomorrow for a recheck on the pec. Will keep you up to date. Have a great day watching football. Oh yea there is probably a beer, or two in my near future.

World Record Holder

You are reading the blog of a world record holder. Today, just this morning, I set a new world record. I said the "F" word to more people on the road than anyone EVER! Usually... F#@KING DRIVE, or the now famous, FU%*ING MOVE! I really hate the way people drive, look, talk, breathe... well you get the picture. One more issue I have this morning. I was in 7 eleven, getting coffee and gum, when I noticed the really, really fat kid (about 6) crying to his mother that he really wanted breakfast. He was obviously dressed for school, and apparently really hungry. Then his fat mother proceeded to buy him... one hot piece of 7/11 pizza, 6 bbq chicken wings, 1 taquito, and the biggest fucking twinkie, brownie, snoball thing I have ever seen. Literally the size of a basketball. I actually laughed out loud. WTF!!!!!!
So I am back blogging. By very unpopular demand I might add. Since I tore my pec I have not blogged, I barely worked out, I did eat junk food, I did drink beer, I did do a lot of nothing, and most of all, I did gain 10 pounds... AWESOME!! Now that I can work out hard. well I can run, row, deadlift, squat, boxjumps, and situps. Still limited, but at least I can add intensity. my diet has been clean this week. A few beers the other night, but really clean. I feel great... except the arm... and have shed a few pounds this week. So for honesty, and the new bloggers I will be posting regularly. I have some really good recipes for the newbies I will post soon.

See ya later
JB

Back but not for long

OK so I missed out on all of the fun this past weekend. I wish I was around, I certainly enjoy goodtimes with great people. Even if we did lose one (sorry I missed you Mariel) Good luck have fun and visit soon. I know I could have placed high in the sport drinking events on Sat. even though I am too old to sport drink. Happy b-lated Stuntman, I owe you a drink. I spent six great days in the Keys doing a good bit of drinking myself. Along with a good bit of diving and fishing. No internet in the house we have and very sketchy cell service. A terrible thing is about to occur, I have to go back for another week. I know it is terrible. Well I had to come back to work for a day. I think I am only working 4 days this month. The rest being spent well, maybe I shouldn't say it, or the working lynch mob will come after me. Hey, it's my vacation time and I earned it. Well I will update you next week when I come home for a couple days, then back down til the end of the month, and I promise there will be pics, and stories. I will being doing some sort of wods to stay somewhat on track. hahahaha. See ya all
JB

Did I turn 60 today?

I have to say that this is the first time since CF, or CFFB that I feel whipped. My body is beat up, even my bones are sore. I might have a little of the problem coach is having. I don't know if I have enough protien blocks for a proper recovery. I was a little slim on the carb blocks this week, maybe that was it. All that does not matter though, because yesterday on the CFFB "total" I pr'd 3 of my four lifts. All by at least 15 pounds. Wow! I know this stuff works. I am at work today and am trying to take it easy. Will try to the rest of the weekend. Everyone have a good weekend!
JB

Down in a Hole

OK, so most of my day was spent in a hole. Actually a pipe. It was 24" in diameter, 12 feet underground and 85 feet long. Yea, not my favorite place. There is the thick wet sticky mud, and then there is the spiders. Yep, you heard me right. Big, thick, black, juicy spiders. All of this was in the name of "confined space" training. That was my day at work, hope everyone had a better day! Did I mention how sore I am today? Yes the lifting has made me sore, but the DAMN 110m sprints yesterday killed me. 16 110m sprints with 45 sec. rest in between. All under 18sec. or you get a 10 burpee penalty for each. I am built for comfort, not speed!!! OUCH! I really would have liked full use of my hamstrings in that hole today.... Thanks CFFB. See all soon.

Back to reality

OK, i had 5 days in Siesta Key, that was awesome. Much needed due to the stress before we left. So we get back from an incredible and relaxing weekend, and the drama starts right up to wipe the weekend away. Does anybody want to buy a hair salon? Too much junk food and beer during the relaxing weekend. I have gottne to the point that I am over the bad eating, because it really does make me feel bad when I do it. So I thought why even do it??!! Feel good this week as far as wods go. The FB wods are tough this week. I did pr my front squat today at 235 for 3 reps. Makes me happy. Check out my Siesta Key pics on facebook. See ya. Off to a funeral tonight. JB

Push in Practice

I read a great post from Adrian Bozman. It deals with gaming your wod. I will put the link in and hope you read it. It has a good point that I think some of us do. Holding back in our weak areas to save energy for the stronger areas. This is ok in a competition to beat someone, but it does not make you stronger at your weakness, when you should be getting stronger (practice).http://sanfranciscocrossfit.blogspot.com/2009/05/quality.html Finding your weakness and working on it is how you get results. Mine is blogging on a regular basis. Will work on it.
JB

Please stop

OK, I had a "great weekend" you know, drank too much passed out 5pm on sat slept til 8am sun morn. Ate horrible all weekend. Now this week is filled with drama. Did the football wod today which was 7rds of 7OHS 115#, 7 24"box jumps, and 7 clapping pushups. OUCH my back is screaming. I will update tomorrow. See ya.

Recovery is why you get better, not more training!

The shift never ends

O.K. so now I am into the second half of my 48hr shift, won't be long now! So sorry I missed "Murph" again today. This is the second time I was at work for "Murph". I salute him anyway and will brave the workout one day. I like the hero wod's, for some reason when I am tired and want to quit I think about the guys we are honoring and what they have gone through. It gives me a little more drive, and makes me proud to be an American. Hope everyone has a good weekend planned, with lots of booze! I am playing golf tomorrow in the cajun classic, so I know beer will be my breakfast and lunch. Update ya later.
JB

Dumb F#@ks

As I go through my daily life, I often think about all the dumb stuff I see ,and the stupid people I meet. Is it just me, or does everyone have as many "DFS" (dumb fuck sightings) as me? I have to start carrying my camera with me everywhere I go. I will document and pass on to the rest of the mafia. Please feel free to tell me about your favorite dumb shit experience. I will post again. I am at work now until Sat. morning. So, I should be able to give a DFS update later. In the words of Stuntman Mike "suck it"

See ya

I've fallen and I can't get up

Back for good. I took a little break from blogging for unknown reasons. So today, after all the begging and pleading from hot chicks, (ok, one hot chick) I decided to "reblog". I have been doing the football wod's with J, and Brent. They are going quite well. A lot of strength work so I feel I am getting stronger. Been a little lax on the diet, so I am ready to kick it into strict gear. So listen, my dumbass decided to do the wod on Mon. (yes, "Karen") and then do the football wod of 100 pullups for time. Today is wed. and I can't walk, or move my arms, still. That explains the title. I heard there were a few drinks flowing at the CF party on Sat. big sorry for missing that. I was looking forward to getting drunk and puking on as many people as possible. oh well, there's next time. I have to say thanks to Stuntman Mike for making me laugh, and I am having his rants evaluated for psychotic undertones!!!!! Keep it up Jim. See all later.

Friday never comes too soon!

I am sore. tough week, but I loved it. I am tight everywhere. Another week of great wods. Isn't this crossfit shit great!?! Everybody knocked it out this week, well those that showed. I hope everyone has a restful weekend. I work tomorrow, so Sun will be rest day. Tried to eat clean this week, but had a few slips. Constant battle. I have come to grips that 3, or 4 bad meals a week is not that bad. They really are not truly "bad". so, I can deal. Hope to see all of you soon! JB

OK, so I lied. I needed to rest, but ended up doing a wod today. I guess all the food in the past days made me guilty. I ran the training tower 10 times and did push ups at the top and dumbbell swings at the bottom. Nice for a Sun. wod About 19 minutes.

Rain, Sunday, Work

One of those words does not belong? Wow still feeling tired from the past week of wod's. Have had a few bad meals in the last few days. That might be adding to my feeling tired. Will be back on the nutrition this week. Lots of lifting last week. Also did some squats on Sat. Feel like I need a couple days of no lifting. At work today and the rain means I feel like sleeping. Great work to everyone last week. Hope your weekend was good and Hope to see everyone this week.
JB

Triple Mod

Wow! felt a little pukie during the wod today. Needed a little 30 sec break to hold it down. Still finished in 14 something. Had to recover quick to do a 101 at 9. Feel really hungry today, trying to keep the snacks clean. Had a steak at work lastnight, that I topped with grilled veggies, a thick chunky red sauce, and a little mozz. Then popped it in the oven to finish. Felt like a cheat meal, but I thought it was pretty clean. Wow, it was good. See ya. JB

Yeah Burpees

Lots "O" burpees this morning. Ugh! Really sore from the "bear complex" yesterday. I have a bruise on my back from the bar. Long weekend, sorry I did not catch any of the extra workouts for MK... Busy. Did not eat the best all weekend, but thats what weekends are for right? haha. Feel good about the 5k 24:08, next time I want 21. It was good to see all who came out. At work today and trying to eat strict. Will keep ya posted.

Just another met-con Monday.

2k on the rower sucked. 7:06 wanted 7 even, so I will find 6 seconds somewhere. Did it with the damper between 5 and 6. This weekend sucked for food. At the soccer field sat. all day little food, and crap for dinner. Sun. firehouse breakfast (we all know how that goes) good lunch, ok dinner. Back on it today though. See ya

legs are sore now

Nice wod, gotta love the triple mods. finished in 28:14 and thought the world was going to end, o.k. maybe just my life. Been feeling very good-have to blame the diet I guess- little slip at lunch today, but I am not worried. Tried to run Pose for the wod and made it 3 rds until my form started to break. That was to be expected. Where did today go? I need this week to slow down for like 5 seconds. Big shout to everyone that did the 24" box. I was a victim, on my third jump in the 1st rd I smoked the front with my shin. OUCH! Oh well. Earn your scars, right? Off to cook din. See ya soon JB

I know why naps were invented

Hey what's up? Had a long weekend in Brandon, loved the cert. I learned so much. A lot of new ways to think about training. My calves are sore! the Pose technique is very interesting. I am not efficient yet, but I will be a more efficient runner soon. I hope!!! Also learned some "trigger point" therapy techniques that will hopefully cure some of the aches and pains of training. Worked yeaterday, so did not work out at all. (could barely walk) Have been good on the nutrition side. Maybe a little slip sat. night, but all else has been great. Will try to find some time to add a page to my blog for some cool stretching and warm up things along with the tp therapy techniques.

Who's sore this week?

Happy thurs. Nice wod today, 17 flat. My hams are sore and tight from this week. Been good with food so far this week. Did have a diet dew today (wow thats good). Cant wait for the running cert this weekend. Will blog ya later. JB

First IF

I know its late, long day at work. Did IF today, ate d lastnight around 6 and did not eat 'til lunch today. Pushed in the wod and felt my old friend pukie close by. Was not too hungry (well I managed) Will try again thur night/fri. Not sure if I caught up on my blocks today, been busy. Did an ass load of TGU's today at work and then ran the training tower. 5 stories-up and down 10 times. Was not pretty because I got a call about 30seconds after I finished, and I had to go and be sweaty. Not fun trying to assess a medical patient when your dripping sweat. That's the down side of wod's at work. see ya soon JB

TGIFF

Back squats this morning, 4 sets of 10 @ 225 nice and heavy, but felt good. Hope everyone has a nice weekend. I will be at work tomorrow, so Sun. should be good. I really am having issue with the weight and "leanness" I am getting stronger-not dropping weight-which I understand-but I don't think I am getting any leaner- I am preparing to go totally strict and maybe even "IF" to see if I can get some change. A little more research on the IF before I start. I don't care about the weight "number" it is the BF number I want to change. Oh well, the on going story! See ya, JB

What day is it?????

I am totally confused this week, and busy. Today is Thur. I got it now. Am so tired today. Work was long yesterday, was in Hendry county til 9:30 lastnight on a brush fire, and had a long night. Today's wod I was just "cruisin" did not try hspu's on the wall (too tired). I could have just skipped and gone to bed!! Did get a short nap this afternoon and will be in bed early. Ate decent yesterday, just not enough. No food in the woods! Had some seafood tonight with very little wheat pasta, I know i'm bad. Oh yea, I was attacked by a bunch of m&m's earlier and they jumped in my mouth. I just could not stop them, they were out of control. I am sore from this week can't wait for the weekend.
JB

Met Con Monday

Ran the 3x800 did 255, 241, 255 then I had to try a row 1x800 239. My legs were officially shaky after that. Diet sucked sun. will have to dial it in this week. Still tired and sore buns from the lunges. see ya JB

Too tired

Sunday, I am at work today and trying not to be tired. Out late for V day. Had a really nice time, great nite. The bloody V day wod kicked me down. I am a little sore from it. Great job to those who showed up to get bloody. Awesome dinner at Roy's (what zone?) great drinks, and I could not steer away from the Sunday morning firehouse sausage gravy. Will do some light wod today and some stretching. See ya this week. JB

Wednesday???

Just doesn't feel like wed. to me. This mornings wod was a B... amazing how the curb pushups add to the level of difficulty. was going to head in and do some extra work, but too many things to do. Feel like I have been hungry all day and I can't shake it. Also can't stop drinking h2o today I feel like a camel, can't satisfy the thirst either. Oh well I'll try to keep ignoring it. Will be in a 5am tomorrow see ya. JB

Monday Monday Monday

Back from an awesome weekend, and learned so much. A little sore and very stiff. Lots of reps with the pvc, and light barbell. Makes for a sore monday. Did I say lots of reps (I mean LOTS of reps). So much stuff to work on. Is there really enough time in the week? Lets all quit our jobs and just train!!! Fun huh? Hey something to check out, www.paleokits.org they are great "on the go" meals and they are all natural. Steve was at our cert and everyone said they were great. Maybe we could do a bulk order for a discount if anyone is interested. the money also goes to his foundation that is training kids in Camden the crossfit way. check it out. See everyone at the gym this week. Oh yea, how many blocks is 25 wings!!!
JB

Oh yea one more thing Happy Birthday to Coach!!!

Who likes Snatch????

Well after 8 hours of training with coach Burgener we have lifted nothing more than 45 pounds and have learned that the oly lifts are more like ballet than weightlifting. Oh yea, we only did the snatch today that is it. The knowledge that is here teaching us is amazing. We have so many things to work on there is not enough time in the week!!!!!! Cant wait to work on everyone's snatch. See you when I get back. JB

SLACKERS

Where is everyone today? Great numbers all week and a little chill keeps everyone in bed. On the wod did <115#140,> Heavy thrusters were tough. I could clean it just fine but the thruster was tough at 145. Diet was great yesterday, will be today also. Probably will just chill at the gym tomorrow. Work on some skills, don't want to be sore for coach B. Cant wait, see ya later JB

Tough wod! I might just hang myself with a jumprope!!! I can do d/u's in practice, then when the wod comes up I cant do them. AAAAAAAAAGGGGGGGHHHHHHHHH!!!!!!!!! Worked lastnight, diet was good yesterday. Will be good today. Will blogya later. JB

Nice mon. morning wod. Did 10 rds, started with 270# and at 5 rds had to shed 25# so finished at 245#. A little disappointed, but still got a good workout. Diet has been a little shaky since that damn piece of pizza!!!!! Not too bad today. Back to work tomorrow, so nice and strict. Am ready for bed so will post ya in the morning.

Chocolate Cake SUCKS!!!

Good Morning all. Had a huge cheat evening at work lastnight. (I kind of felt like I needed it) Huge (I mean really big) bacon cheese burgers, with everything, of course. Then was the choc cake with cream cheese icing in the middle and coconut pecan icing on top!!!!! I know I am a disgusting PIG!!! The cake made me feel like shit and I still felt it this a.m. I had been very clean and strict for a nice stretch there. Oh well its over. Todays wod was "sneaky". caught up to me quick. 73 for the pullups. Huge UPS to Sarah for the 71 you were my guidance and drive and you weren't even there. Was treated to a really nice hand tear towards the end and it sucks. Great job to everyone, nice effort today. See you soon JB

HSIF

Feeling better fri. I had a little stomach thing on wed. night and part of thur. I feel much better now and felt good this a.m. during the wod. Very hungry though. I did 135 for my 1st set and had to drop down for the rest. Worked back to 130 on the 4th. So, very heavy press day for me. My shoulders are weak, but getting stronger.
If you think about nutrition and what the general public is told, take bfast for instance. oatmeal, 1 banana, and an 8oz glass of oj. Sounds healthy huh? (well in a traditional way) Now take your "zone knowledge" and break that down... 8c, 2p, 2f. Looks like this bfast will lead you down the path of increased insulin and storage of sugar. We all know now where that gets us! Now take the McD's 1/4 pounder with cheese... 4.3c, 4.6p, 8f. 2 times fat is ok, and the carbs are not the best, but yes the 1/4 pounder is the healthier meal as far as we are concerned. This little story was told by Pat Sherwood, CF guru. Obviously he would not live off of 1/4 pounders, but he stated if given those two as choices he would eat the 1/4 pounder 100 times out of 100. Oh yea, no fries, or soda with that. hahaha. It really makes you think about how much wrong information is being pumped into society, and why we are the fattest country in the world. Just thought I would share that. It really made me see the "zone" in a different way. See ya soon JB

FN double unders

Well started my wod 205# on the bar 21 reps. Then came the most frustrated I have been in a while. Coach and I started our d/u's at the same time. He did his 50 and was about half way through his next dl's and I was on 15. Getting one du for about every 3 trys. So I went to singles and have been so frustrated I even ate a shitty lunch. I am over it now, but still dealing with the bad lunch. I HATE D/U'S!!!!!!! they will be my new goal.

Sore Monday

OOOOHHH my!!! I am back to work today and barely walking. I did not know my legs could be so sore. I honestly think it is as sore as I have ever been. Yes, it still feels good though. You know what i mean. (we are all sick like that) I had an incredible weekend and can't wait to put all of the knowledge to good use. In my own training and helping others achieve more in their training. I did take today off, but will be back tomorrow. My diet was strict all weekend, except for a few beers, and a cheat meal sun. night. Back to strict today. I will post a crazy zone fact I learned this weekend later. stay tuned!
JB

AWESOME

Day 1 of my level I cert is over. WOW! So much knowledge these people hold. We did tabata bottom to bottom squats. Well on your 10 seconds of rest you are in the bottom of the squat, and that is your starting position!!!! OUCH! Then in the afternoon we did team workout. 8 member teams: 800m run, 400 95# thrusters (the team did 400) 800 run, 400 jumping pullups, 800 run. We did 27 minutes and came in 2nd. We could not start the next exercise until the whole team completed. Double OUCH!!!!! Then we drank beers out of the cooler! Much deserved. Can't wait to be done and get back so J and I can really start on everybody!!! See ya JB

Hump Day

I wish!! haha Today sucked. The cnj's took me 10 minutes. Seriously 10 minutes I timed them. I knew 155 was heavy for me (x20), but that was way too long. I'll get over it eventually. Diet has been great. yesterday was strict at work (one little slip-diet mountain dew) yea, it was good. I am feeling much better from all of the holiday junk food. See ya soon, JB

Manic Monday

Good sleep sun. but not on sat. was at work. Up this a.m. with new found excitement on the nutrition side of things. Downloaded a few of rob wolf's articles and like what he has to say about the zone. It is not as black and white as I was trying to make it. He is not worried about the exact ratios every meal as long as you are watching your glyc. index and caloric intake. Anyway heavy worksets of 3's on deadlifts today. Felt really good with 300 and probably could have gone higher. I love doing dl's. A couple slips this weekend on the diet but not too bad. back strict today. That article is "42 ways to skin the zone" if you can't find it shoot me an email and I'll send you the whole collection I think I have 4 or 5 articles from wolf. Bed early 2nite have to go to 5am tue. See you. JB
bubbyb29@comcast.net

It's about time!!!!

Well the new year is rolling, and so am I. I have been clean (strict) zone since mon. the 5th. Sore from this week so far, but feels great. I will be back on the blog regular now. I feel that it helps keep me honest even if no one reads. I feel a little bad about today's wod I did the knotted (naughty) rope. My arms are so sore from fran and pc's, but that is no excuse. Next rope climb I will do the straight rope no matter how much time it adds. Is it possible for nobody to win tonight??? Boo Gators!!!!