Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Time = 28:20

Clean and Jerks and Push-ups were tough.

031712 – Clean & Jerk

Clean & Jerk up to 185lbs.

031412 – I’m (hopefully) Back

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

032011 – TitanFit III

Yesterday we moved TitanFit into the new space.  While there are both positives and negatives about the move I personally think that everything will work out for the best.  We now have more floor space, new equipment, and the same bar-friendly atmosphere.

The new Infinity Rig from Rogue

WOD Space

Part of the Crew

101017 – CrossFit L1 Test

Today I took my CrossFit Level 1 Test at Indy Shield CrossFit.  I was in the group that had previously taken the CrossFit L1 Certification Course when there was no test required.  That was back in November of 2008 at Rouge Fitness.  Since then, I’ve had consistent exposure to CrossFit and trained some people on a part-time basis.

I passed the L1 test to get my CrossFit Level 1 Trainer’s Certificate.

The format of the exam was 50 multiple choice questions.  Five of these questions were for future test purposes and were not graded.  You have 45 minutes to complete the exam.  I overheard from those that had attended the cert for the duration of the weekend that a passing score of 70% (35/45) was required to obtain the CF L1 Trainers Certificate.  I cannot confirm this, however, so please don’t take it as gospel. For those that don’t meet the minimum passing score, you’re awarded the CrossFit L1 Certificate of Attendance.

The only preparation that I did leading up to the exam was review the Trainer’s Manual that is located on the CrossFit Journal site.  As mentioned before, I’ve also had constant exposure to CrossFit for the last three years.

Overall, I thought the test was a relatively comprehensive review of the CrossFit methodology that is offered at the L1 Certification.  There were questions that covered mechanics, methodology, nutrition, and coaching.  Anyone with exposure to CrossFit and having attended the L1 cert should have a solid foundation for the exam.

I passed with a score of 42/45.

I think that it is great that CFHQ is requiring this written exam in order to gain ANSI accreditation.  As Spealler mentioned, the exam originated from the request of the community.  And I think CFHQ has done well in creating an exam at the introductory level that will make those willing put forth the effort to understand and demonstrate the basic methodology/concepts of the CrossFit movement.  For that, I am proud to be a part of the CrossFit community, and a recently certified CrossFit L1 Trainer.

100830 – Tabata

Pretty weak Tabata This score of 48.

Pull-ups = 7 / Squats = 18 / Push-ups = 5 / Sit-ups = 13 / Row = 5

100820 – MetCon

2 Rounds of:  Box Jumps (18″) / Body Rows / Lunges / Pushups / Rowing / 1:00 Rest / Air Squats / Push Press (45lbs.) / Situps / Burpees / Mountain Climbers

No idea how many reps.

Quote

“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” ~ A.J.Materi

104023 – Deadlift

Deadlift up to 2 Rep Max

325lbs.

Hamstrings really sore after the Filthy Fifty yesterday.

My Daily Diet – @ the Request of a Coworker

Breakfast

Breakfast

Breakfast is a staple at my house.  I often cook everything in advance and eat leftovers daily.  This is simply because of time constraints.  I eat breakfast every day.  If you think you’re too busy to eat breakfast, come and stay with me.  If I’ve got the time, so do you.

This platter includes Shakshuka, Pork Bacon (Jessica bought the wrong thing, but I can’t let it go to waste), and Pineapple (organic).

Snack #1

Snack #1

This was my first snack today.  Notice that I eat a hearty breakfast and a snack a few h0urs later.  Multiple meals throughout the day make for a better nutrition program and prevent you from eating several calories in one sitting.  Absent from this meal is protein.  Not only did Jes buy Pork Bacon, but I cooked it and forgot to take it to work.  In addition, I seldom eat peanuts.  Too much inflammation associated with doing so.  However, I forgot my raw, unsalted almonds with the bacon.  Fortunately, I remembered the organic apple and made due with the company peanuts.

Lunch (My favorite Meal!)

Lunch

Lunch seems to be a terrible habit for most people.  You’re either far from home, out with co-workers, or feeling drained.  However, none of these are excuses in my book.  I work in an office.  Most of my co-workers eat out every day.  And being health minded, I find most of them lethargic, dreary, and slow to function in the afternoon.  I wonder why?

To me, a good lunch is a leftover dinner from the night before.  In the pic you’ll see a leftover (1/2) chicken breast, a leftover vegetable medley (zucchini, mushrooms, and onion), and some broccoli florets with dipping sauce.

A typical lunch of mine.  AND I can make it through the rest of the workday!

Snack #2

Snack #2

Bacon.  The blessing of all Gods.

So once again, I failed to instruct the household purchasing agent that I needed TURKEY bacon, not pork bacon.  But I hate throwing money down the drain.

Here, you’ll see my second snack of the day.  Two strips of bacon, 1/2 an orange, and a few natural almonds.

Again, another small snack (meal) in lieu of overeating.  If you’re doubting yourself that you can do this, I encourage you to take a closer look.  Anyone can eat like this.  It simply requires determination, persistence, and planning.

Dinner

And I’ll leave you with tonight’s dinner.  An awesome crockpot recipe.  Paleo style…

Please note that I did NOT eat any of the potatoes, snap peas, or gravy.  The meat and the veggies were my main course.

So what will you do from here out?  Succumb to the pressure of eating “comfort food”?  Or can you “man-up” and live like a caveman?

Society tells you to do the former.  Evolution tells you to do the later.

The ball is in you court.

Thrive off of the Competition

The TitanFit membership is steadily growing.  As a result, we’ve got some members that are similar in strengths and abilities.  This is exciting!  Finally a steady cast of members whom can compete together and push each other.  Naturally each of us has our strengths and weaknesses.

But I consider this a blessing.  There is no clear-cut athlete who will dominate the others and finish first in every WOD.  In addition, everyone’s weakness will be exposed at some point.  And this gives that person more motivation to improve and eliminate that weakness.  Consistently working alongside others will push each of us to do our best on any given day.  And it is this competition that the athletes thrive off of, to the point that monsters are created.  Hopefully we’ll some day consider putting together an Affiliate Team for the CrossFit Games!  Until then, we’ll keep competing and improving!

Keep it up TitanFit evening crew!

100409 – The Bear

The Bear

21-28-25-12-9-6-3 of:

Deadlift / Hang Clean / Front Squat / Push Press

Time = 34:00

Tough day today.

CrossFit Pushup Standards

I’ve seen too many substandard push-ups at TitanFit lately.  If you’re going in to a competition, every “cheated” rep will be taken away from you.  It is high time you learn and practice the standards.  Real push-ups are planked out, chest to deck.  Go here and check out “Push-up Standards”.

090803 – Geocaching

Took the GPS geocaching today at the local park/mountain biking track (scouting the terrain).  First time out.  About 2 hours of moderate hiking with a few ascents/descents.  Found one of two caches.  Pissed and will return.  Thought about the 100 burpees, but a coworker gave me a new beer to try.  Damn you Frank.  Plus, I had to cook.  Woke up with nothing for breakfast.  Chose Qudoba Mexican Grill.  Not bad.  CFT tomorrow, plus whatever else is posted.

100222

I’m at home sick today.  Nothing serious, but I don’t want it to spread around the office.

So this is a prime opportunity to redo the layout of my blog.  Since I was unable to continually find the time to post content on the “Front Page”, I figured I’d revert back to posting my daily WOD’s here.