Thursday, May 17, 2007

Workout, 5/16/2007

Burgener warm up


Barx5 x2

65x3 x2

95x2 x4

Comments: Wasn't feeling up to squats today. Went home and did some superman to hollow rock. Not a great day.

Workout, 5/14/2007

Warm up

Front Squats

225x2 x5

Worked on push jerk

Complexes for metcon

Comments: Back on the Central Coast with the one, the only Russ mother-fucking Greene. CrossFit Monterey is back in action.

Thursday, May 10, 2007


Back Squat

275x2 x5

Military Press

155x2 x5

Barbell Complexes (75 lbs)

3 deadlifts
3 power cleans
3 front squats
3 military press
3 back squats
Rest 1 minute

Repeat x3

3 power snatches
3 overhead squats
3 wide grip behind neck push jerks
Rest 1 minute

Repeat x3

Power clean + thruster + cheerleader = 1 bear, 4 bears = 1 round
Rest 1 minute

Repeat x3

Comments: Sick workout. Feel great. A cheerleader is a thruster from behind the neck. Rest tomorrow and Saturday.

Workout, 5/9/2007

100 jump rope
21 sumo deadlift high pull
75 jump rope
50 jump rope

Time: 7:24

SDHP with 50 lb sandbag.

Comments: So, I was SUPPOSED to do clean & jerks and front squats. But apparently not only can I not lift barefoot in the gym (stupid fuckers think running shoes are safer!), I can't do full squat olympic lifts, only power. Fucking RIDICULOUS. I'm tired of people who don't know what they're doing creating and enforcing rules about the olympic lifts. Douchebags. I'm pissed.

Tuesday, May 08, 2007

Workout, 5/7/2007




325x2 x5

Push Press



195x2 x5

Played an hour and a half of racquetball and badminton.

Comments: Deadlifts felt quite good, but I think I will stay at this weight next time, to make my form just that last bit better. Push press was also good, though I wish I'd been able to double 205 for my sets. Next time, though. Badminton and racquetball are fun.

Workout, 5/3/2007

Burgener warm-up with bar


Worked up to a bunch of singles and doubles at 95 lbs

Overhead Squat

Worked up to a single at 135, then 3 doubles at 125

Back extensions and hollow rocks

Comments: I CAN OVERHEAD SQUAT WAY MORE. My wrists are what hold me back. I gave Coach Burgener a call and he said it'll probably just take some time (3-4 weeks) for my wrists to acclimate.

Thursday, May 03, 2007

Workout, 5/2/2007

Burgener warm-up with bar

Push Press:


185x2 x5




315x2 x5

Metcon: Massive 50 person pillow fight. Basically 45 minutes of sprint, fight, rest, repeat. It was fucking awesome.

Comments: Pillow fights are the shit. So are deadlifts. By the end of this year, here are a few goals:

Back Squat: 375
Military Press: 185
Deadlift: 405
CrossFit Total: 965

Snatch: 205
Clean and Jerk: 255

Bodyweight: No more than 200 lbs
Bodyfat: no more than 15%

Workout, 5/1/2007

Burgener warm-up with bar


Worked up to a bunch of singles and doubles at 85 lbs for form work

Clean and Jerk:

Ton of singles at 135, again for form.

Front Squat:

Worked up to 3 doubles at 205, ass-to-grass


10 rounds of 30 second sprint, 30 second walking pace
115 calories total

Comments: Changing focus to Olympic lifting. I just enjoy it more. Still eating good and doing metcon after lifting, but the way I see it is, I've gotta do what I love. After next semester, I may even move down to Vista to train at Mike's Gym! I miss competing, and I think this is the sport I want to do it in next. I need a ton of work.

Wednesday, April 25, 2007

Workout, 4/25/2007

2 rounds:

Max rounds in 6 minutes of:

5 squat cleans (2 20lb dumbbells)
4 thrusters (2 20lb dumbbells)
3 snatches (2 20lb dumbbells)
2 overhead squats each arm (20 lb dumbbell)
1 burpee

2 minute rest

Max rounds in 4 minutes of:
10 pushups
15 situps
20 squats
50 jump rope

2 minute rest

Scores: 4 complexes + 5 squat cleans, 1 circuit + 10 pushups, 15 situps, 15 squats, 3 complexes + 5 squat cleans, 4 thrusters, 1 circuit + 10 pushups, 10 situps

Comments: Felt pretty good. Need to lose the damn weight. Going to an MMA class tonight.

Tuesday, April 24, 2007

Workout, 4/24/2007

4 rounds for time:

10 burpees
60m shuttle run (30m each way)
20 situps

Time: 10:26

Did some jump rope and handstands. Yesterday did a Tang Soo Do class. Last few days have been insanity.

Monday, April 16, 2007

I'M BACK BITCHES. Workout, 4/16/2007

I was going fucking insane. I needed to work! When I work out, it's easier to eat right, it's easier to get up in the morning and I sleep better at night - thank God, because I have been tossing and turning like crazy the last few nights.

I could squat. I could do pushups. I could work out.

3 minutes max squats: 90
3 minutes max pushups: 55
2 minutes max squats: 45
2 minutes max pushups: 20
1 minute max squats: 30
1 minute max pushups: 15

Comments: So my numbers sucked. I fatigued quickly. My form was imperfect. But I did it, and mother fuckers, I feel like a fucking CHAMP. Tomorrow, we'll see - I may be too sore after doing a high rep bodyweight workout (this is my bane when it comes to muscle soreness) after so long off, but I may be up to some kind of work. For now, it's time for a shower and a zone meal.

I'm fucking back, bitches.

I hate injuries.

Last Thursday my back took a turn for the worse. I tightened up very badly and spent the entire day in excruciating pain. I could hardly stand, or sit, or lie down, and I collapse several times. I skipped class on Friday because I didn't want to get out of bed, and had to have an emergency chiropractic appointment. I had a massage yesterday and am feeling somewhat better, and have another chiropractic adjustment today. I have no idea how much longer I will be out for. I am not a happy camper - I want to train.

Tuesday, April 10, 2007

The Zone

I have a love/hate relationship with the Zone diet. I love the results. I hate the diet. I suppose it's a matter of priorities, and my priority is to be the best athlete and healthiest person I can - so Zone it is. If I want to open a CF Affiliate one day and coach athletes, I have to practice what I preach - it's time to man up about it. I bought a cooler so I can make it easier to eat in the Zone throughout the day (thanks to Brendan Gilliam from CF Santa Cruz for the suggestion). The issue right now, however, is money. It's not cheap eating in the Zone. Does anyone have any suggestions for cutting costs? The only things I have thought of are eating more grain products (not ideal, I'd rather eat fruit and veggies, but it's better than not eating in the Zone at all) and eating more Zone bars. Anything else?

Workout, 4/8/2007

Went to HQ and basically did a bunch of play, including some 400m runs, tabata situps and tabata kettlebell pullups (as in hanging from a kettlebell), barbell walk (about 190 lbs), handstand and cartwheel practice, tire flipping, and some other stuff. It was a lot of fun, but unfortunately I tweaked an old back injury a bit during the barbell walk (my fault - should have kept my torso tighter), so I'll be out for a couple of days.

Friday, April 06, 2007

Workout, 4/6/2007

CrossFit HQ


750m row
10 shoulder press behind neck with dowel
10 OHS with dowel
10 good mornings
10 shoulder dislocates with dowel
5 of each

For time:

21 hang power cleans, 115 lbs
3 pullups
100m row
3 hang power cleans
21 pullups
100m row
18 hang power cleans
6 pullups
100m row
6 hang power cleans
18 pullups
100m row
15 hang power cleans
9 pullups
100m row
9 hang power cleans
15 pullups
100m row
12 hang power cleans
12 pullups
100m row

Time: 27:36

5 rounds:
30 seconds situps
30 seconds pushups

Comments: My pullups sucked today, I had to do them jumping - BUT. The next highest weight in the hang power cleans was 65 (yes, it was a guy). So, my pullups sucked, but I was moving close to double anyone else's weight in the cleans. Not a bad day.

Workout, 4/4/2007

Warm up: Lots of Olympic lifting work with dowel, bar and 95 lbs

Clean and Jerk

Tabata Rowing

Score: 5

Comments: Eh. Clean and jerks were okay. 5 was my lowest calorie count in the rowing, the other intervals were all 6 and two were 7. I was feeling crappy.

Wednesday, April 04, 2007

Workout, 4/3/2007

25 bag shoulders (75-100 lbs, not sure)
10 burpees
4 one arm snatches (2 each side, with a 18.9 lb water cooler jug thing)
20 bag shoulders
8 burpees
6 one arm snatches
15 bag shoulders
6 burpees
6 one arm snatches
10 bag shoulders
4 burpees
8 one arm snatches

Time: 18:40

Comments: Would have liked to do this faster, but I was tired. Haven't done bag shouldering in a while, and the snatches were awkward - very light, but the water moving around in the jug (it's one of those things that you put on a water cooler) did not help stabilization.

Sunday, April 01, 2007

Workout, 4/1/2007

Warm up:

15 OHS with rope
15 situps
10 OHS
10 situps
5 situps

5 rounds for time:

10 burpees
10 log toss (70 lb log)
10 pullups

Time: 17:34

Comments: OW. This was a killer. I dry heaved afterwards. Hopefully I will have some pictures up later. The log toss is basically clean grip power snatching one end of a log off the ground and throwing it end-over-end. Great exercise.

Saturday, March 31, 2007

Workout, 3/31/2007

Back in Monterey, and what do I do first thing Saturday morning? Go to CrossFit HQ of course!


2 minutes medicine ball cleans (14 lbs)
2 minutes rowing (for calories)
2 minutes push press (30 lbs each hand)
2 minutes burpees
2 minutes rowing (for calories)

Total reps: 114

Jog 200m, rest a minute


One person rows 500m. Other four people do one of four stations (medicine ball cleans, parallel jumps, push press, box jumps) until that person is done.

I did:

Medicine ball cleans (14 lbs)
Parallel jumps (over parallete)
Push press (30 lbs each hand)
Box jump (24" box)
500m row

Didn't count reps for this one, but on the 500m row, I got 1:48 - my second best time ever (best is 1:47.5) and I did it at the end of a workout!


1:00 abmat situps
1:00 plank hold
0:45 abmat situps
0:45 plank hold
0:30 abmat situps
0:30 plank hold

I got 25, 15 and I think 9 or 10 situps, and I did not rest on any of the planks.

Tomorrow I'll probably hit it in the Warzone.

Tuesday, March 27, 2007

Workout, 3/27/2007

5 rounds for time:

10 Goblet Squats, 55 lbs
10 Dumbbell Swings, 55 lbs
10 pullups

Time: 12:41


3 rounds for time:

10 Goblet Squats, 55 lbs
10 One Arm Snatch Pulls (5 each side), 55 lbs
10 dips

Time: 10:12

Handstand practice

Comments: Good stuff today. I had intended five rounds of the second circuit, but by the third round I had lost so much "zip" that I was losing metabolic stimulus. I decided to call it quits after that. Pullups went pretty well, done mostly in sets of 3 and 4 with a few doubles and one single. Glad I found that bar, though I pissed some people off keeping them from doing their retarded cable work - bonus! I haven't worked on handstands in a long time, but it went pretty well. I just did some supports against the wall and kick-to-handstands. I can't really hold the freestanding handstand, but when I do the kick-to-handstands for a while, I can feel my balance in the movement improving.

Rest tomorrow.

Monday, March 26, 2007

Workout, 3/26/2007

Squat Clean practice

6 rounds for time:

8 hang power cleans, 95 lbs
8 turkish get-ups (4 each side), 30 lbs

Time: 16:28

Weighted Back Extension
3x10 at 35 lbs

L-Hold Practice
1 minute of L-Hold in 5 holds

Pullup Practice, Deadhang and Kipping

Comments: I had wanted to do the CF workout with squat cleans, but I was worrying about my form to the point of it slowing me down. I did the first round with squat cleans, but switched to hang power cleans after that. I got the idea for doing some back extensions after my workout from Mike's Gym, he seems to do it a lot. And I finally found a working pullup bar - okay, it's neutral grip and it's attached to a cable machine, but it works, dammit! I may use it in my metcon workout tomorrow.

Saturday, March 24, 2007

Workout, 3/24/2007

Max rounds in 20 minutes:

10 jumping lunges (5 each side)
10 one armed snatches (5 each side), 20 lbs
10 turkish get-ups (5 each side), 20 lbs

Completed: 7 rounds + 10 lunges

Comments: Normally I would have liked a heavier weight for the snatches and TGUs, but 20 lb dumbbells are all I have. I'm very sore anyway, so I think it would have slowed me down and I would have lost some of the metcon benefit, which is what this workout was really shooting for. I ache now.

Having a bad day. Might have to go get in a fight later.

Friday, March 23, 2007

Workout, 3/23/2007

Snatch practice

Five rounds for time:

10 Barbell Thrusters, 95 lbs
10 Renegade Rows, 25 lb dumbbells

Time: 17:34

For those who may not know, a Renegade Row is performed as such:

Place hands on two dumbbells on the ground
Do a pushup off of the dumbbells
As you come to the top of the pushup, pull one of the dumbbells to your chest. This consitututes one repitition. I switched the side that is rowing on each rep.

Comments: ...

. . .

. . .


I had hoped to get this done in sub 15, possibly even as low as 13, but I am feeling a bit sick and my joints were really aching when I got in. I'm going to catch up on sleep tonight and hit it hard tomorrow. Time to go grocery shopping.

Wednesday, March 21, 2007

Workout, 3/21/2007

Jump Squat
Squat Thrust
Mountain Climber

Time: 12:20

Immediately followed by

5 Jump Squats
5 Pushups
5 Sit-ups
5 Squat Thrusts
5 Mountain Climbers

Until 20 minutes is up

Completed: 5 rounds in 7:40

Tuesday, March 20, 2007

Workout, 3/20/2007

2x200m run at about 48 seconds each with 2 minute rest.

3 rounds for time:

Deadlift 185x10
15 Burpees

Time: 9:22

Rest 10 minutes

15 Back Extensions
5 Turkish Get-Ups right side, 5 left side, 25 lbs
15 Back Extensions
4 Turkish Get-Ups each side
15 Back Extensions
3 Turkish Get-Ups each side

Time: 7:25

Sunday, February 18, 2007

Food for 2/17/2006

11:00 A.M.
3 eggs with 1 oz cheese
2 slices whole wheat toast
2/3 tsp butter
2 tbs avocado

1:00 P.M.
Zone Bar

3:10 P.M.
4oz Tuna
4 tsp light mayonaisse
2 slices whole wheat bread

6:30 P.M.
Zone Bar

9:30 P.M.
3 eggs with cheese
2 slices whole wheat toast
1 1/3 tsp butter

1:05 A.M.
Zone Bar

Decided to move up to 18 blocks - I was too hungry when I fell asleep the other night, and I think it made me lose some sleep, as well as sleep a bit restlessly.

Saturday, February 17, 2007

Starting the Zone - food for 2/16/2007

12:15 P.M.
3 eggs scrambled with cheese
1 cup strawberries
1/2 english muffin
2 tablespoons avocado

3:15 P..M.
4oz beef
3 dill pickles
2/3 banana )6 inches
1/2 apple
1 1/3 teaspoons olive oil

8:20 P.M.
Zone bar

8:40 P.M. (Should have been earlier)
4 oz tuna
4 teaspoons light mayonaisse
2 slices whole wheat bread

11:30 P.M.
Zone bar

Wednesday, February 07, 2007

48 Hours

48 hours
Jacob Tsypkin


I am relaxed in not knowing
Not caring
I pay no attention
I’ve been here before
I have tried
To believe
But I cannot
And I cannot sleep
So I will accept
Every waking moment
And commit it
To this page
I watch myself
From the inside out
I beg for comfort
From the exhaustion
Of the world
I see the morning light
Pushing through opaque windows
I open the door
Cold and light flood into me
And the last words I hear
Before I step outside:
Whatever happened to the night?


I inhale deeply
Cold air stings me
Lips, tongue
Heart, lungs
Capturing my soul
In a brief moment
Of grey-shaded
The trees
Winter barren
Seem alive to my tired eyes
I do not feel real today
As if I’m looking
From the outside in
The cold seeps into me
Even surrounded
By the faces
Of my peers
I keep my vigil
Through the timeless morning


I need not your sympathy
Just point me to the mountains
So that I may lose myself
In the nowhere I belong
And when I have walked
For one thousand days
And one thousand nights
When my exhausted legs
Will no hold me no longer
When I have withered away
To a shell of myself
When the rain has soaked me to the bone
So that freshwater seeps from my skin
When I have grown so cold
That the sun will never again warm me
When I have become so distant
That I no longer remember you
And none any longer remember me
Then I will return
And perhaps then
Safe from my inadequacy
I will rest


Yes, that is what I feel
Yes, that is what I am!
I am awake
Like the leaves that will grow
On barren trees
With winters end
I am awake
Like the morning light
Pushing its way
Through our windows
To remind us
Of what we’re here for
I am awake!
Like screams of triumph
Echoing from mountaintops
Cries of despair
Forming valleys of their own
I am awake!
Like countless lovers
Tangled in each other
Arms and legs
Tongues and souls
Seeking comfort
And love
And respite
From the exhaustion
Like the sun and the moon
And the many, many stars
Like old friends
And new enemies
War and peace
And sex and magic!
Blood and water
And oil above them
Unto the light
At the end of the tunnel
And at last
In my awakeness
The 48th hour will come
And envelop me
And the soft voice of sleep
Will whisper in my ear
That this, too
Shall pass away