BRHemp

Whew.  I have survived another day without sugar.  I got dizzy during the WOD, but prevailed.  Today I did G.I Jane.  What is that you ask????  100 burpee pull ups for time.  Not my best, 12:42.  But at least I finished.  Now I have to go workout with my fiancé.  I'm a schmuck, but I'm not stupid.  Today is back and arms.  After last night I hope she'll be up for it.  We did shoulders last night.  Clean and Jerks, snatches and Hi pull/rows.  She wanted to kill me.  Oh well, let's see how tonight goes.

Hey rangers.  Again, it's been a while.  just got over a sub scapula tear with an impinged nerve that severely affected my trapezius muscle.  But now after a month of recuperation and yoga I'm back.  And I'm a schmuck.  First day back and let me tell you what happened:

Came out of the gate hard.  DEADLIFTS!!!  YEAH.  Did I mention I'm a schmuck?  Sumo deadlifts up to 275 lbs.  THEN

5 RFT

8 deadlifts at 135 lbs

Kettlebell offset farmer carries in the half rack position 44 lbs and 53 lbs

20 KB swings 53 lbs

10 Zercher sandbag squats

15 Toes to Bar  SCHMUCK!!!

Oh yeah, and I cut out all my sugar.  So now I'm REALLY dizzy.  Did I mention....Schmuck?

I feel like I've been shot at and missed, shit at and hit.  What was I thinking? SCHMUCK!  Well I can't have all the looks and the brains I guess.

I'll check back tomorrow and let you know if I can walk without looking like I was taken advantage of by a gorilla. 

Have a good day, and be smarter than me (although I'm pretty sure that is easy to do)

Hello. It's been a while since I was able to post and chat. I'm sorry that I haven't been here more frequently. That whole job thing keeps interfering with life and fun. That being said, it's good to be back. The gov't has had me busy with end of year financial crap, but that hasn't stopped me from training.



I just got back from the Zack Evan-Esh Underground Coaching Certification. WOW!!! They put me in the hurt locker and pushed me to new heights. I learned a lot of new cool shit and got some new PR's out of it. For those of you who MIGHT remember I was stuck at 385 lbs on my dead lift. Well no more. Between Zach and world record power lifter Matt Wenning, that is over.



Dead lift 415 lbs

Bench Press 275 lbs

Squat 300 lbs

Hang Power Clean 235 lbs



I also picked up some new certifications that were really helpful. I have started to combine them all into a strange hybrid of cross training/powerlifting/odd object training that has yielded amazing results.



If you have time check out

Mike Boyle's Certified Functional Strength Coach program

Josh Henkin's Ultimate Sandbag course

Anything by Matt Wenning

and Zach Evan-Esh's Underground Strength certification.



You won't be disappointed. This will take your Ranger skills to a whole new level.

I'll be seeing you soon.

Rangers,

hello.  It's been a while since I was able to post and chat.  I'm sorry that I haven't been here more frequently.  That whole job thing keeps interfering with life and fun.  That being said, it's good to be back.  The gov't has had me busy with end of year financial crap, but that hasn't stopped me from training.

I just got back from the Zack Evan-Esh Underground Coaching Certification.  WOW!!!  They put me in the hurt locker and pushed me to new heights.  I learned a lot of new cool shit and got some new PR's out of it.  For those of you who MIGHT remember I was stuck at 385 lbs on my dead lift.  Well no more.  Between Zach and world record power lifter Matt Wenning, that is over.

Dead lift 415 lbs

Bench Press 275 lbs

Squat 300 lbs

Hang Power Clean 235 lbs

I also picked up some new certifications that were really helpful.  I have started to combine them all into a strange hybrid of cross training/powerlifting/odd object training that has yielded amazing results.

If you have time check out

Mike Boyle's Certified Functional Strength Coach program

Josh Henkin's Ultimate Sandbag course

Anything by Matt Wenning

and Zach Evan-Esh's Underground Strength certification.

You won't be disappointed.  This will take your Ranger skills to a whole new level.

I'll be seeing you soon.

Unless you are taking steroids and/or eating 10,000 calories a day, you won't bulk up.  Heavy lifting coupled with a good cardio program is going to shred weight.  You will get muscles, you won't get jacked.  I train my fiancé and she is 4' 11".  She trains heavy and is not bulky at all.  Just concentrate on what you want, not what you fear.

kzacher,

yes she is doing great. Thank you for asking. She had sinuses that were impacted so badly that they literally had to take a hammer and chisel to open her up. Then they found that her nose was actually broken, had a deviated septum, a bone spur in her nose, and polyps and cysts that they carved out. What should have been a 15 minute fix turned into a 1 1/2 hour surgery. She is back at work now (she's a recovery room nurse.) And this week has been brutal with the workouts I'm doing and the food plan that we started. It seems to be working for us even though she still has another week until she can get back into the weight room. But we will keep plugging along.

Again, very cool and thanks for asking.

UPDATE... Fiance had to have sinus surgery so we put off anything last week. Well she had no choice, I took care of her all week and paid for it. Lots of eating crap, 1 workout, zero weight lost. Actually just the opposite. Few pounds gained. So now back in the saddle. It's Tuesday. Got Performance

Paleo cookbook and the new Nike Metcon 1 crossfit shoes for fathers day. Down 3 pounds from last weeks 7 pound gain. Fiance is out of the running for a while so it's just me vs. me. But yesterday's work out got me good. I'm just glad to have a buddy at work doing crossfit with me instead of bing in the gym by myself. We'll see what today brings.

double post

The other Rangers don't know that I'm here covering their six.  They forget that it is easy to look ahead, but always have eyes behind you.  The blue guy seems to know what he's doing, but after all this time since the rift, one can never be too careful.  If they need me...no, WHEN they need me I'll be there to help.  Until then, I'll protect them from any sneak attacks.  One or two look like they might have felt my presence, but I know they won't see me until I want to be seen.  I just keep sending out positive vibes letting them know that they are safe and that I have their backs.

Endurance Feat - 150 KB swings


Strength Feat - 400 lb. deadlift


Speed Feat - 1 mile row under 6 minutes


Combat Feat - 500 meter sled pull 200 lbs. without stopping (GULP)

Healing Feat - Drink more water/Mobility work

Fell off the wagon last weekend.  OK, I TOOK A RUNNING JUMP WITH A HALF GAINER THROWN IN FOR GOOD MEASURE. Back in the saddle this week.  Salads, yay, and good eating.  LOTS of water and workouts that are leaving me on the floor.  Hands are torn up, I hurt from the hair down and my fiancé killed me in our after work challenge.  I have a lot of ground to make up, but I will prevail.  We'll talk more later.

Shrodinger's Sloth.  Welcome.  The more dumbasses the better . 

So last night was a push.  She had to work a 13 hour shift at the hospital so I did:

3 RDS of 210 lb sled pulls for 200 Meters

Followed by a Fight Gone Bad workout of

10 lb Sledgehammer slams

Tire flips, Box/Tire jumps

battle ropes

double unders

Each exercise is 1 minute long, no rest in between exercises.  After each round you get 1 minute rest.  Do it 3 times

Gotta say, my shoulder feels better today.

Yeah, the pullups and pushups definitely take up the bulk of the time.  Once you get the butterfly kip down, it makes it way faster.

I'm looking to break 400 on my deadlift.  I'm stuck at 395.  I want to hit 225 on my clean and jerk and would like to hit 185 on my snatch.  Also, I hate to run.  HATE HATE HATE to run, so I need to focus on that.  And my diet needs to be tweaked just a bit.

Day 2.  Well it was tough.  I tweaked my shoulder doing heavy C&J.  Then went to row. No problem.  Then on to DU.  OUCH.  Kept going though.  I think she is trying to break me.  I got to work this morning and found a salad for breakfast.  WTF?!?!?!  Oh well, when I crush this challenge she will know that I am unbeatable.  Should set the tone for our marriage lol.  But rest assured, I will LET her win one or two times.  My mama raised ugly kids, not stupid ones.  I gotta give her something or she may not "give me" anything in the future.  Will weigh in this Saturday.

Demonhart, welcome to a whole new level of love and hate.  You will love the workouts and hate the DOMS.  Just keep at it and stay hydrated.  When you start hitting those PR's it will be a thrill like you can't believe. Again, welcome to the CF family.

8 FREE CLASSES??? You lucky dog.  Use them all and see what coaching style is going to fit for you.  Are there multiple coaches?  If so, see who motivates, teaches, and understands what you need most.  Most of all HAVE FUN.  CrossFit should be hard, challenging and fun.  if you feel like you've been hit by a truck and can't wait to do it all again tomorrow then you have found your place in the CF universe.  Good luck.

Outside workouts are the best.  Sunshine, Vitamin D, lots of space.  And you can do anything with nature.  Pick up or move big rocks.  Pull ups on a tree branch or swing set.  Run, swim.  Make sand bags and/or "kettlebells" with old pillow cases, use a tree branch for overhead squats.  Spartans didn't have "gyms" so to speak.  They used what they found in nature.  Use your imagination like when you were a kid and just go wild. 

All this is making me hungry.  I guess I'll go eat my breakfast salad (Yay). Not my idea, gotta "thank" the fiancé for that.  I will have more recipes soon.  And, therealkat and Rurik The Ranger, please keep them coming, I love all the new and easy yet healthy recipes.  Maybe start and entire Ranger cookbook?!?!?!?!?

Ok, Day 1 is in the books.  Got home, made dinner after class and challenge was on.  She is working on double unders.  I crushed it.  But I am definitely getting the short end.  I row faster so she doesn't have to do as many double unders.  Where as I have to do a ton of DU's due to her not rowing as fast as me.  All I know is that I SHALL NOT LOSE!!!!!!  On the plus side, maybe I'll see that mythical "6 pack" the kids are all talking about.  And I don't mean the Sam Adams I am giving up lol.

Oh no.  Apparently we start tonight.  I just did "Bring Sally Up" with squats.  Tonight I have a TABADA and THEN I get to row and do double unders.  I love my fiancé, but I am going to adopt the Conan philosophy of what is best in life.
 
                       To Crush your enemies, see them driven before you and hear the lamentations of the women!

kzacher,

thanks for wishing me luck.  I will seek permission to die at a later date.  Maybe by Friday?

Sounds good.  I coach a bunch of classes, but have to workout on my own. So an accountabilibuddy is just what I need.  What are your goals?

Inverted rows (Australian pull ups), jumping pull ups and negatives are how I got better.  The negative aspect really helped.  When I did jumping pull ups, I would go more chest to bar.  Might try these.  You never know. 

A little background.  I work for the government and teach CrossFit for them.  I also teach at a local box.  I sometimes train 2-3 times a day.  So my lovely and talented fiancé decides we are getting a bit thick (her words, not mine.)  So I say "We work out and eat right, what do you think we should do?"  She says we have to cut down on the beer. WHAT?!?!?  Ok, no problem.  Then she says "And I challenge you to cardio EVERYDAY!"

Cardio? ME? Rrrriiiiiighttttt.  I do CrossFit.  I lift weights.  And for cardio I lift weights fast.  So I say "YOU'RE ON WOMAN, BRING IT!!!! (on the inside.) In reality I say "Well sweetheart if you want to, ok." 

So now my dumb ass is working out twice a day PLUS doing cardio everyday.  And to add insult to injury, she throws one of my worst cardio workouts BACK AT ME.  Every night, for the next 3 weeks, she wants to do 4 rounds of 300 meter rowing on the Concept 2 rower while the other person does double unders during that time. Shoot me now please.

My starting weight right now is 222lbs.  I will check in periodically to update you.  If I don't check in, it probably means I'm dead.

Wish me luck.

KETTLEBELL FRIDAY!!!

warm up

10 halos each way

10 goblet squats

20 kb swings

10 single arm kb swings each arm

10 SDHP

5 in 5's (goblet squat with 5 bicep curls)

WOD

1 KB 35/26

3 RFT

20 Single Arm Thrusters (10 each arm)

20 Single Arm Snatch (10 each arm)

20 Goblet Set Ups 24" (10 each leg)

20 Single Arm KB Swings (10 each arm)

20 Single Arm Overhead KB Lunges (10 each leg)

Warm down. Roller