January 2011
76 posts
December 2010
66 posts
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Resolution Solution 2011
We are having this contest at my gym called “Resolution Solution 2011.” I will be participating. It’s a 6 week contest in which you get points for eating clean, doing WODs at the gym, mobility WODs, etc. You are subtracted points for cheat meals, alcohol, etc.
We kick it off on Sunday, the 2nd of January. On one hand, it’s going to be pretty tough because I REALLY...
karengetsgoing asked: Hi Von, what are splits? Like when you say 8x 200m splits? This is all Greek to me. :/ And I'm currently running on the treadmill because it's too cold to push the baby in the stroller outside. Is this like interval training where I go at a comfortable pace for 200m and then all out for 200m until I've reached 8 total?
Thanks so much! Karen
Thanks so much! Karen
“If you train like everyone else, you’ll be just like everyone else.”
Today's Workout
Strength/Skill
Snatch Practice:
Work up to 70% doubles for Power Snatch (I did 95#)
Met Con:
50 Wall Ball Shots, 10 Muscle Ups, 40 Wall Ball Shots, 8 Muscle Ups, 30 Wall Ball shots, 6 Muscle Ups, 20 Wall Ball Shots, 4 Muscle Ups, 10 Wall Ball Shots, 2 Muscle ups
I used a 20lb Wall Ball, and did Jumping Muscle Ups. Finished in 14:15
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What's a MetCon?
@Runnnrgrl asked what a MetCon was. Since I don’t know how to reply, here ya go:
MetCon stands for Metabolic Conditioning. It may be crossfit specific, but that’s what they call most of their “Workout of the Days.” MetCons. There is probably a more scientific definition, but I say it’s just a workout that pushes you Super hard, and you want to puke!
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Noob Tumblr Questions
How do you comment on someone’s note that they left on your post?
How do you reply to a message you receive without it posting to your front page?
That’s all for now! :)
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Today's Workout
Didn’t do a MetCon today. I did a strength workout, and pushed the prowler:
5x5 Front Barbell Split Squats 135#
5x5 Db Bench Press 50#
5x8 Bent Rows 53 #
5x8 Goblet Squats 75#
40m Prowler Push 2 x no weight, 3 x 50 #
stuartstewart asked: Hey man, wasn't sure how to reply to your comments! I have a love hate relationship with the foam roller in my gym. I hate using it for the first 5 minutes but love the way i feel after it!
Fitblrs on the Map
pmonahan:
Are you on the fitblr map? If not, here’s your chance. Reblog this with your zip or postal code and I’ll put you on.
38654
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Today's WOD
Back Squats 60% x 10, 65% x 10, 70% x 10
4 Rounds:
15 Jumping Squats w/ 45# Barbell
50 Double Unders
Finished in 9:28
tinaeatsdonuts asked: Hey..WTF? Your blog rocks. Why wasn't I following you earlier???
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Meh.
I went for a quick 3 mile run to test out my Nike + system, and I did it wrong so it didn’t work. Guess I’ll have to try again tomorrow! :)
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pmonahan asked: 3:50 is smokin'. check out the zane grey 50k in arizona. a fitblr is a tumblr about fitness. a race report is just your take on your run. If you go to my fitblr you can see a map of where I've raced. Each one has a race report. 3:50, really? That's crazy for your first marathon.
pmonahan asked: Hey, I just read your fitblr. Pretty impressive. Wish you would have had a race report on your marathon. I'd love to know how you did. I've done 3 marathons. But, none of them were knock your socks off successful. Still, I'm proud of them. I'm going to look into the crossfit program. I'm not a lifter, but then I wasn't a runner either.
You mentioned it was cold...
You mentioned it was cold...
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Crossfit Totals
Every few months at the gym we do “Crossfit Totals.” It’s finding your 1 Rep Max for three lifts: Back Squat, Overhead Press, and Deadlift. You combine the three weights for a total score. Last time we did it (on 09/20/2010) my lifts were:
Squat: 270 lbs.
Press: 145 lbs.
Deadlift: 345 lbs.
For a total of 760 lbs. I had just come off about 3 months of just doing strength...
Free Your Mind
foronemoreinch:
What one thing have you not done that you really want to do? What’s holding you back?
Great question. Here are a couple of things I can think of:
Go to the pool with a six pack. I know it sounds so vain and stuck up, but it would be awesome. When you are fat and see ripped people at the pool, you wish that you could one day look like that. I’m pretty close, just...
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Hey, everybody!
Wow, what a great day. I managed to get myself recommended by @tightenthebelt and doubled my followers! Pretty cool. I’ve recently moved here from a wordpress blog I ran on a server here at my house. I got tired of messing with all that, and decided to give tumblr a go. So here I am.
I have been on a quest to get fit this year, and have met or exceeded most of my goals. Here is a link...
A Reversal on Carbs →
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Sylamore 50k - Considering this for February →
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150 Burpees!
14:47. My strategy was 10 sets of 15. Worked out pretty well. It’s brutal, but not as brutal as it looks. Get you some!
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mikewakesup asked: Hey! Nice writeup in the online newspaper, dude! You've made major progress. Kudos to you!
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Today's WOD
3 Rounds:
20m Shuttle Run
15 Pullups
50 Squats
15 Knees to Elbows
This kind of workout always gets me. It doesn’t look very intimidating, and it looks short. So I end up attacking it very hard, and after I feel completely drained!
8:41
Extra, Extra... →
Apparently
..I’ve been training hard for a solid year just so I could stuff my face for one week at Christmas time!!
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Elizabeth
Another workout done Rx is in the books! Elizabeth time 14:07! It feels really good to be strong enough to finally do some of the workouts with the recommended weight. My times are a little slow, but it feels damn good to finish them proper.
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Interview...
So I did an interview at the gym this afternoon with a writer for the local paper here in Memphis ( http://www.commercialappeal.com/ ). It’s for a recurring installment that they do on success in fitness. It was fun, and I’ll post Monday when it comes out.
I got to tell her all about how Crossfit works, and how my trainers have changed my life. Good stuff. I’m excited about...
“Do just once what others say you can’t do and you will never pay attention to...”
– James R. Cook (via barbellawakening)
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What are we eating? Sometimes we have no idea! →
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A WOD I Couldn't Really Do...
This morning at the gym kind of sucked. Nosebleed during strength work, then had to scale most of the WOD because I just can’t do Muscle Ups or Wall Runs… The WOD:
5 Rounds:
7 Muscle Ups
7 Single leg Jumping Deck Squats/leg
10 Wall Runs ( 5/arm )
Cash Out: 10 Wall Walks… I did a Muscle Up progression on the rings from the floor. Last time I was able to do jumping Muscle...