Tuesday, October 26, 2010

New PRs and just getting after it

I've found that my Biggest personal weakness is giving up on myself with negative self talk during the particularly grueling wods. For some reason I tend to let off the gas when I get to a certain level of fatigue or shortness of breath. Last night was my most recent attempt at FRAN and I didn't feel particularly hyped up. I didn't have the nerves that I usually do beforehand either. I was just sort of indifferent with a loose goal of getting under 6:00 which would have been a full minute better than my previous Fran PR. With that in mind, 3,2,1 go, I just hit the gas and never let up. First set of 21's were both unbroken. Set of 15 was broken up 3 times in the thrusters but only once on pullups. Last sets of 9 I knew I was flying and I just couldn't let myself down this time by taking unneeded rests. After that last unbroken set of pullups I yelled time, fell off the bar and hit the floor. When I heard my time was 4:27, I was almost in disbelief. Over 2 1/2 minutes under my old PR. Long story short, I felt terrible and greatly accomplished all at the same time... But mostly just terrible for the first 5-10 minutes post wod.

Enough about me though. I also want to give props to my homies Scrappy and Ohio. Scrappy PR'd at 8:01, a full 7+ minutes faster than the first time he did Fran. Killin it son. And Ohio, I could see the pain in your face with your virgin battle against the bitch we dubbed Fran. You did well my friend. I have some stuff planned to get that form tuned in a bit more for you. But nonetheless, you did great. I'm proud of both of you. We'll meet her again in a month or so... ;)

Saturday, October 23, 2010

University of Nevada CrossFit Competition

250m Row
42 Latteral Parallette Jumps
21 Push Press (115 lbs)

500m Row
30 Latteral Parallette Jumps
15 Push Press (115 lbs)

750m Row
18 Latteral Parallette Jumps
9 Push Press (115 lbs)

Gabriel- 11:45

Thursday, October 21, 2010

10-20-10 WOD

CrossFit Total:

MAX Strict Shoulder Press
MAX Back Squat
MAX Deadlift

Gabriel- 145 lbs
245 lbs
365 lbs
Total- 755 lbs

10 min AMRAP

1) 5 Overbar Burpees
2) 5 Strict L-Pull ups
3) 5 Squat Snatches (65 lbs)

Gabriel- 6 rounds + 1 Squat Snatch

Tuesday, October 19, 2010


after three days of hiking my ass off in the Ruby Mountains, I'm exhausted. I feel like my crossfit training really helped prepare me for the thousands of vertical feet Derek and I climbed, even though it was a much different stimulus going slow and steady. There was very little oxygen at 11,000 ft and climbing near vertical mountainside with backpack, rifle, shotgun and optics was not a task for the weak. alas there was no deer for me come the end of the hunt but I had a great time and a great hike!

Friday, October 15, 2010

The Worst Enemy

The worst enemy you'll ever have in a WOD is not a barbell. It's not a pull-up bar, kettle bells, a box, GHD, rings, or jump rope. It's not a completely parched mouth or torn up hands. It's not the sweat burning your eyes or your failing grip. No, it’s not any of these things.

The worst enemy you'll ever have in a WOD is not any outside influence at all. The worst enemy lives inside your head. It breaths words of discouragement into your ear. "I'm just so tired... I can't keep up this pace... I have to drop the bar... I don't feel well... I can't breathe... This is just too much... I can't do this..."

This enemy is small but has the power to completely destroy you and your WOD time. It can leave you frustrated and dissatisfied once your workout is completed. It has the influence to make you wonder how much better you COULD have done if you would have gone just a little bit harder...

The real question is... Are you going to let that happen?

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10-14-10 WOD

5 rounds for time:

1) 3 Front Squat (155 lbs)
2) 6x20m Sprints
3) 12 sit ups

Gabriel- 6:07

Wednesday, October 13, 2010

WOD "Scuttle" (remembering Curtis' late frog Scuttle)

3 rounds for time:

1) 500m row
2) 10 Overhead Squats (95 lbs)
3) 10 Knees to Elbows
4) 10 Handstand Pushups (parallettes)
5) 15 Pull ups
6) 10 Double Unders

Gabriel- 17:37


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WOD "Will Power"

30 Min AMRAP

1) 6 Push Press (135 lbs)
2) 12 Sumo Deadlift Highpull (75 lbs)
3) 20m Overhead Walking Lunge (25 lbs)
4) 12 Knees to Elbows
5) 6 Ring Dips

My score- 7 rds + 12 Knees to Elbows

*this wod is everything I personally love in a wod, strength/endurance/gymnastics. The wod lives up to its name.