HawkAndRoll

Titsworth-- I hope you and your family are doing alright. I know you're in the general vicinity of where the tornadoes took place last week. Thinking good thoughts for all of you in that area. Hawk

Denny-- Checking in to see how the Rebel Strength Guide is working for you? I've been sticking to my crossfit classes, but curious to know about your program. Looks lie you've been doing something on a daily basis. Good for you...way to stay with it. Here's to a strong finish! Hawk

Tuesday Update: Run 3 miles at 7:30 pace

Monday Update: Crossfit Double Under practice for two sets of 15 min (much needed). Most consecutive DU's: 7 4 sets of 20 walking lunges (w/40 lb. dumb-bells) 10 sets of 10 push-ups (1 min rest between sets) Feeling cooked afterwards!

CapN-- Did you see on www.marksdailyapple.com that he gave a shout out to club swining? He referenced a 1908 guide "Club Swinging for physical exertion and recreation." Here's the link: http://www.marksdailyapple.com/weekend-link-love-140/ By the way, I hit the BIG 4-0 last month. I see you'll be joining the ranks soon. Way to keep after your goals. Hawk

Congrats on getting 90 reps. That's huge! We did that same workout on Friday at my Crossfit gym. I had to modify (with chest to bar jumping pull-ups) and made it through the round of 12 + 9 thrusters for a total of 69. Those sectional WOD's are tough. I'm also looking forward to the day that I don't have to modify. Keep pressing on! Hawk

Yo Team! How is everyone coming along with their 6-week challenge? I was out for 8 days in April (but managed to get 4 workouts in during those 8 days). I've been back on the regular schedule for the past week or so, and hope to finish strong. 28 days to go!

Friday Update: Crossfit Thrusters and Pull-Ups, practice 30 min, then... WOD: sets of 3-6-9-12-15, AMRAP in 7:00 minutes I got through the round of 12, plus 9 more thrusters for a score of 69 reps. (my pull-ups were jumping off the box chest-to-bar, since I can't do more than 6 real pull-ups in a row)

Long Overdue Update: Last week was Spring Break, and we took the kids to Arizona for some fun and sun. I'm probably a bit heavier than I was 8 days ago, definitley a little weaker, beer/wine intake was more than usual (hey, it was vacation!), and now it's time to get back in the game. I did manage to get 4 workouts in during the 8 days, but nothing to cheer about. The good news is that I'm rested and motivated. Level Up: I read two books while on vacation, so that was a treat. Tuesday Update: Run 3 miles at 8:30 pace 40 Thrusters Wednesday Update: Crossfit Max effort row 20 seconds Hang at the top of the pull-up position for as long as possible (22-28 seconds) 3 minute rest Complete 5 sets Thursday Update: Run 4 miles at 8:20 pace

Monday Update: Run 3 miles at 8:30 pace. WOD: 4 sets of the following 10 Thrusters 10 Push ups 10 box jumps Tuesday Update: Run 3 miles at 8:30 pace

Dantes-- I have kind of fallen in love with thrusters in the past week. We did them weeks ago at crossfit, then nothing for a while. I've done them three times in the past 6 days for part of my workout. I hear you on the OH press and the fatigue. I score much better on my squat weights, and much lower on upper body strenght (I need significant improvement with pull-ups, OH press, push press, etc). I like the thrusters because I get the squat (which I do well with) and the press (which I need to improve). Plus any exercise that works multiple muscle groups is a win. As for push ups, I am just doing regular form push ups and incline push ups with the feet elevated. I'd be curious to know more about how to emphasize the spring component on the descent to maximize reps...I've just been winging it.

Titsworth--I just read about the Warrior Dash in Washington, which is about 30 miles outside of Seattle (thanks for the "heads up")...and I'm putting a group together to do it. Looks amazing. A huge fitness challenge...plus we get to drink beer while wearing warrior helmets! I will be sure to take pictures and post them on the boards here at NF. You do the same....thanks for letting me know about this event. Hawk

Friday Update: Crossfit Biked for 30 minutes before class. WOD: Thrusters and Push-ups 5 sets of: 15 thrusters (bar only) 10 push-ups at 2.0 pace (slow on the down, and slow on the up)

Congrats on the deadlift...that's a huge number! Thanks for your service to our country, too, 1fever. Hawk

Titsworth--Nice goals for the 6 week challenge. I'm training for a 1/2 marathon, so it's good to have other runners in the group. I just checked out your geekintoshape.com blog and have to tell you that I could easily adopt 10 of your 11 goals for 2011 (the one exception being the Warrior Dash, since I live in another part of the country). From the reading to the running to the pullups...those are my level up and fitness goals, as well. Great minds must think alike. Hawk

Nice work, Dantes. I don't see how we can top "Dr Dantes D-Day Demolition Death Defying Destructive Detail". Looks like you have a permanent job on the "Squad Naming Committee" for each challenge moving forward.

Thursday Update: 4 mile run (8:49 pace) Also ran from the grocery store accross the parking lot to my car in a heavy downpour. It was a sprint, but worth mentioning.

Dude, that is dedication to the sport. I'm jealous.

Thanks, Trex. So the Rock-n-Roll events are regular old marathons and half marathons, except the put a live band on the course at every mile. So in the half-marathon, I'll run past 13 bands. Plus they do a concert at the end with a beer-garden (which agrees with me the most!).

Thanks, Dantes. This should be a fun 6-week challenge. Looking foward to getting to know the squad. Hawk Wednesday Update: Crossfit Backsquats and Pullups 7 @ 60K...5 p/u 7 @ 80K...5 p/u 7 @ 90K...4 p/u 21 @ 70K (a killer)...4 p/u

Nice work, Denny! That's a huge success. I, too, am trying to improve on my pull-up ability. It's a carryover goal from the march challenge into the april/may challenge. Let's push eachother. Keep up the great work. Hawk

The food thing is the hardest part...but also where most of the results come from (as you mentioned, 80% of the game). For YEARS, I was the ultimate bread lover. I ate toast and peanut butter for breakfast, sandwiches and chips for lunch and pasta with french bread for dinner. After deciding to change my diet, and doing some reading on www.marksdailyapple.com I thought there was NO WAY I could do Paleo...but it still interested me. In the past three months I have adhered to about 90% paleo diet, and dropped 2-3 inches on my waist. It's amazing how combining a good paleo diet with a disciplined workout routine will bring serious results. If you're interested in Paleo, I say give it a shot for a few days and see how you like it. I did baby steps and eliminated the toast at breakfast and replaced it with eggs. Then I moved on to lunch...and eventually dinner.

Tuesday Update: 4 mile run (9 min pace) Push-ups Pull-ups

San Diego and Philly? That's awesome. How do the Rock-n-roll 1/2 marathon's compare to regular ones? This is my first Rock-N-Roll 1/2 marathon, but will be my 10th half-marathon that I've run. Now that the weather is starting to turn, I hope to do most of my training outdoors. On some of my prior 1/2 marathon's I followed the Hal Higdon training (kinda half-assed). I did most of the mileage, but not the speed workouts. I'm just coming off of running the Seatlle Half Marathon in November, so will probably just try to beef up mileage as I get closer the the event, and try to improve my time from November. Are you training for anything specific?

I am curious to hear updates on how you like the Tai Chi. A while back I bought a beginners video to learn Tai Chi, as I thought it would be a great activity in between crossfit to change up the pace. Months later the DVD is still in the wrapper, and I've yet to try it. But it looks really cool...and I want to do it. Perhaps you will be my inspiration. Hawk