Diva Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

"Diva" Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

"Diva" Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

Why Working Out at an Affiliate is Infinitely Superior

So I just recently got back from a trip to Memphis....maybe not the best for training....however, while I was there I did manage to get back to CrossFit Memphis for a WOD. The WOD was "Air Force" which was from a sectionals competition (not sure which).

The Wod

Begin with 4 burpees,

With 95lbs Complete
20 Thrusters
20 Sumo Deadlift High Pulls
20 Shoulder to Overhead (Push Press/Push Jerk)
20 Overhead Squats
20 Front Squats

every minute on the minute stop and perform 4 burpees

Now I had done this WOD before and completed in the high 16's low 17's (not exactly sure). When working out in a class with a trainer, performing the exact same workout...maybe 3 weeks apart I was able to complete it in 13:56. Now maybe that three weeks of training helped some...but I'm pretty sure it wasn't. After the WOD the trainer proceeded to complete it in 4:33 (CRAZY FAST!)--he also did finish 3rd at the AL/MS/TN sectional. It's a shame there isn't a reasonably priced affiliate nearby. No matter how motivating it is to work out with a group I can't stomach paying $240 a month for unlimited WODs (in the Bethesda area). At least in Memphis it was $115 for unlimited.

That being said today (13 April 2010) we did

3-3-3 Deadlift at 90% of 1RM
-equating to 315lbs

Followed by
" GI Jane "

For Time Complete

100 Burpee-Pull-ups

Time was 8:41

Solid work, but it plays right into my strengths

Wednesday, April 7th

For those interested, this is what GWUSOM Corpus is doing today:

For time:
185 pound Deadlift, 21 reps
Row 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Row 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Row 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Row 400 meters
12 Knees to elbows

Some strength work on rings with weighted dips as well prior, 8x6.

How Much I Hate Fran

More than the Red Sox hate the Yankees
More than Bill O'Reilly hates Nancy Pelosi
More than Biochemistry
More than Neuroanatomy
More than Biochemistry and Neuroanatomy combined
More than distance Running
More than Treadmills
More than that kid in class who always has to ask a stupid question
More than feminists hate Sarah Palin

That's all I've got without being toooo overly offensive. Every time I do this workout I always forget how tough it actually is. That being said, with a new best time of 6:51 (which is almost 2 minutes better than previous) I think I'll deal.

Spealer V. Khalipa

After doing that WOD with 20lbs less weight its amazing to me how fit those guys actually are. At 24:54ish I felt like i might die....brutal. Those guys are total studs

04/01/2010

April Fool's Day WOD

After a rest day I think a good hard WOD is in order. I'm going to borrow this one from the CrossFit Journal and their recent video "Speal V. Khalipa" These two CF heavy-weights battled this one out.

For Time

1 Clean and Jerk (power cleans), 135lbs (they used 155....i'm not ready for that yet)
1 Round of Cindy
2 Clean and Jerk, 135lbs
1 Round of Cindy
3 Clean and Jerk, 135lbs
1 Round of Cindy
Continue until
10 Clean and Jerks
1 Round of Cindy

Post Time to Comments

Should be brutal....IMMUNOLOGY RULES!

WOD 03/30/2010

1-10-1-20-1-30 Bench Press

Although I'm not a fan of bench press; My training partners and I are pretty busted up from yesterday's workout (which included a 350lb Deadlift, which is 2x bodyweight...score). Bench and pressing strength in general is somewhere where I'm pretty pretty weak so it won't hurt to get stronger.

WOD 03/29/2010

Work to 1RM deadlift

then

AMRAP in 20 min. of

3 Power Snatch, 115lbs
6 Dips
9 Knees to Elbows

Inspiration, an Idea, a Goal

This past weekend I was able to witness my first CrossFit event. As a "longish-time" CrossFitter I decided it was time to find some way to contribute to the community; so I decided to volunteer at the DC/VA/WV sectionals competition and it was definitely worth it. The venue, although not the biggest, was loud, crazy, and by the time the competition was over, full of sweat, ripped callouses, and blood (literally). Needless to say, some of the performances were pretty amazing (read 23 rounds of "Cindy" with a 20lb vest on/kid weighing MAYBE 120 Clean and Jerking 185lbs 3x).

While watching all of this unfold I thought to myself, "why can't I do this?" I mean, I'm a somewhat decent athlete. By CrossFit skill level standards I fall somewhere on around a 2.6 (Skill Standards find the mean of what you can do). So why not? Since college and swimming, I haven't really had a training goal.

So here it is: Qualify for the CrossFit Regionals competition while continuing to succeed (relatively) in medical school. Along the way there will be help, and other posts, from my training partners in this goal, Matt McPeak (2LT, USAF, USUHS 2013) and Jeremy Holzmacher (GWU SoM 2013). There will be lots of programming, bullshit (about wods/school/life?), and probably a good bit of bitching.

For all intents and purposes we have 1 year to get stronger, faster, and fitter, all the while dealing with a heavy academic load and the military. Will these postings last an entire year? Probably not, but at least we can use them to hold each other accountable. That being said, enough talk, time to train.....3-2-1 Go!