Herm's Program

[Herm Blancaflor]

This is a list of all my recorded workout PRs during my time at FIT, from November 2007 to December 2009.

Lifts, calisthenics, and distance events are first organized by event, then chronologically for each time I PR'ed.

For the lifts, PRs are all before my 3 surgeries in 2009: Left Shoulder SLAP repair on 2/6/09, Right Shoulder SLAP repair on 6/23/09, and Right Gluteus medius/Vastus Lateralis repair on 12/18/09. Each of my current PRs are in BOLD.

CrossFit.com workouts are listed first by WOD then by best to worst.

Weightlifting/Powerlifts (wt in Kilos)

Snatch:
40 (3/19/08)
57.5 (3/22/08)
70 (4/1/08)
75 (4/10/08)
75 (5/3/08)
70 (5/25/08 @ USAW NorCal Open, 94.1 kg bwt)
75 (6/24/08)
75, 77.5, 80 (10/15/08)
80 (10/23/08)
82.5 @ 91kg BW (11/2/08)

Clean & Jerk:
80 (3/21/08)
95 (3/30/08)
95 (4/13/08)
95, 100, 105 (5/25/08 @ USAW NorCal Open, 94.1 kg bwt)
110 (7/21/08)
110 @ 91kg BW (10/24/08)

Clean:
70 (3/25/08)
100 (4/13/08)
111.3 (10/28/08 @ CF Santa Clara)

Back Squat:
150 (4/2/08)
170 (5/14/08)
170 (10/29/08)

Front Squat:
100 (4/2/08)
100 (4/28/08)
120 (5/30/08)
130 (6/7/08)
130 (6/17/08)

Overhead Squat:
50 (3/17/08)
50 (3/29/08)
70 (4/28/08)
80 (6/17/08)
85 (8/9/08)
90, 92.5 (10/22/08)

Deadlift:
200 (4/23/08)
210 (5/22/08)
220 (6/12/08)
220 (8/17/08)
230 (8/30/08)
234 (10/6/08 @ CF HEL in Portland)
235 (10/29/08)

Push Jerk:
100 (10/2/08)

Shoulder Press:
80 (5/28/08)
90 (7/1/08)
92.5 (8/17/08)

Turkish Get-up, Left Hand: 32kg KB (12/15/09)

Turkish Get-up, Right Hand: 40kg KB (12/15/09)


Gymnastic/Endurance

Kipping Pull-ups in a row:
25* (7/8/08)
40 (1/30/09)

Handstand Push-ups in a row:
7 (5/22/08)
10 (6/29/08)
15 (7/13/08)

Double Unders in a row:
40 (6/23/08)
71 (1/22/09)

Vertical Leap:
23.5" (5/30/09)

Max Weighted Pull-up:
BW + 138 lbs (7/17/08)
BW + 138 lbs (9/4/08)

250m row:
40.2 (7/12/08 @ SJBB Expo booth)

500m row:
1:27.5 (5/11/08 @ CF L1 Cert)
1:24.5 (10/6/08 @ CF HEL in Portland)

1000m row:
3:13.6 (6/2/08)

2k row:
6:47.1 (7/21/08)

5k row:
19:51 (4/29/08)
20:20 (7/10/08)
18:46.7 (1/30/09)
18:25.7 (12/9/09)

10k row:
44:24 (5/2/08)

400 m run:
1:11 (10/28/08)

800 m run:
3:02 (12/21/08)

1 mile run:
8:03 (treadmill) (3/18/08)
6:36 (8/25/08)

2 mile run:
15:14 (9/12/08)

5k (3.1 mile) run:
35:04 (Vastus medialis cramps) (6/23/08)
27:21 (6/25/08)
25:46 (7/10/08)
23:49 (8/3/08)
22:05 (8/14/08)

5 mile run:
48:46 (8/16/08)

10k (6.2 mile) run:
57:45 (8/31/08)
54:07 (12/14/08)
52:10 (1/17/09)

Crossfit.com Benchmark Workouts:(As listed at Crossfit.com. See their website for explanations of each workout.)

"Angie":
1. 15:40 (11/3/08)
2. 17:37 (5/26/08)
3. 22:20 (C2B) (8/26/08)
4. 22:33 (7/8/08)
5. 22:51 (Dec. 2007)

"Barbara":
1. 5:25/6:04/6:15/7:00/8:07 (C2B) (11/16/09)
2. 5:15/7:40/8:02/6:19/5:26 (heavily modified) (5/26/09)
3. 10:16/5:49/5:18** (3/3/09)

"Chelsea": (Not yet attempted)

"Cindy":
1. 22 rounds + 5 push-ups (C2B) (7/23/08)
2. 17 rounds + 5 pull-ups (With 20-lb vest) (5/15/08)
3. 15 rounds + 4 BW squats (C2B) (11/10/09)
4. 13 rounds + 4 Pull-ups (9/22/09)

"Diane":
1. 7:22 (8/7/08)
2. 15:05 (6/7/08)

"Elizabeth":
1 7:55 (10/30/08)
2 8:52 (6/28/08)
3. 15:47 (11/18/09)

"Fran":
1. 2:54 (9/14/08) VIDEO (http://www.youtube.com/watch?v=hbCNZfo5pLE)
2. 3:09 (10/19/08 @ BGDC Challenge in Milpitas)
3. 3:22 (7/2/08)
4. 3:30 (12/4/08)
5. 4:41 (C2B) (7/24/08)
6. 5:30 (5/10/08 @ CF L1 Cert)
7. 5:41 (3/31/08)
8. 6:12 (10/11/09 - first Fran after both surgeries) VIDEO (http://www.youtube.com/watch?v=4GzG61uwOWY)
9. 7:30 (3/15/08)

"Grace":
1. 1:55 (10/19/08 @ BGDC Challenge in Milpitas)
2. 2:07 (9/16/08)
3. 8:17 (5/28/08)

"Helen":
1. 9:04* (11/25/08)
2. 9:34* (8/2/08) (w/NG Pull-ups)
3. 10:35* (32kg Swings, wearing a wt. vest throughout) (11/30/08)
4. 11:10 (C2B) (11/13/09)
5. 8:08**, * (4/15/09)

"Isabel":
1. 3:45 (9/30/08)
2. 3:10** (95#/43kg) (5/9/09)
3. 1:57** (32kg KB snatch) (3/11/09)

"Jackie":
1. 7:03 (8/30/08) (w/NG Pull-ups)
2. 7:50 (8/23/08)
3. 8:30 (6/27/08)
4. 10:01** (3/6/09)

"Karen":
1. 7:41 (8/11/08)
2. 8:11 (10/2/08)
3. 8:20 (10/19/08 @ BGDC Challenge in Milpitas)

"Linda":
1. 22:53 (9/10/08)
2. 30:50 (4/11/08)
3. 21:15 (Power Cleans) (8/23/08)

"Mary":
1. 7 rounds (10/23/08)
2. 5 rounds, untimed. Took ~30 min (7/22/08)

"Nancy":
1. 17:17 (9/3/08)
2. Did 4 rounds, w/65# OHS. FIRST CF WORKOUT EVER (11/25/07)

"Annie":
1. 7:47 (12/15/08)
2. 8:27 (6/27/08)
3. 14:52 (Subbed V-ups for SU) (8/25/08)

"Eva":
1. 42:19* (12/24/08)
2. 46:32* (9/8/08)

"Kelly":
1. 29:36 (2/1/09)
2. 36:17 (8/2/08)

"Lynne":
1. 201 reps total (BW 210lbs) (6/25/08)

"Nicole":
1. 5 rounds, plus 105 m of the 6th. 134 pull-ups, 40-20-20-27-27 (1/30/09)
2. 5 rounds, plus .09 miles of the 6th. 57 Pull-ups,15-12-10-10-10 (9/28/08)

"JT":
1. 35:09 (9/7/08)

"Michael":
1. 21:54 (SLDLs w/ 35# Dumbbells ILO Back Ext.) (10/25/09)
2. 25:55 (all GHD) (7/18/08)
2. 25:57 (all GHD) (2/5/09)
3. 26:19 (10 GHD Sit-ups and 10 GHD Hip Extensions x 5 sets each round) (4/24/09)
4. 30:37 (variations of core flexion/extension) (9/19/08)

"Murph":
1. 43:30 (w/ 20-lb Vest) (6/11/08)
2. 51:55 (w/ 20-lb Vest) (12/2/08)
3. 53:22 (w/ 20-lb Vest) (8/29/08)

"Daniel":
1. 18:46 (9/11/08)

"Josh": (Not yet attempted)

"Jason": (Not yet attempted)

"Badger": (Not yet attempted)

"Joshie":
1. 29:01 (35# DB, 15 L-pull-ups) (11/29/09)
2. 29:26** (2/21/09)

"Nate":
1. 7 rounds* (6/27/08)

"Randy": (Not yet attempted)

"Tommy V":
1. 29:39 (10/23/09)
2. 4 hours (in 2008, took 2 workouts)

"Griff":
1. 14:02 (3/28/09)
2. 11:52 (740m) (8/7/08)
3. 12:49 (740m) (6/9/08)

"Ryan":
1. 38:58 (10/12/08)
2. Did Not Finish (stopped after 14th MU) (10/8/08 @ Rainier CF)

"Erin":
1. 15:53 (10/13/08)

"Mr. Joshua":
1. 28:05 (10/14/08)

"DT":
1. 26:24** (4/14/09)

"Danny":
1. 3 rounds + 30 Box Jumps + 10 Push Presses** (4/16/09)

"Hansen": (Not yet attempted)

"Tyler":
1. 16:20 (Burpee Ring Pull-ups ILO Muscle-ups) (10/17/09)

"The Avalanche":
1. 27:43 (9/2/09)
2. 28:22 (8/4/09)
3. 31:48 (10/27/09)

"Fight Gone Bad":
1. 432 reps (9/27/08 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)
2. 366 reps (8/22/08)
3. 358 reps (9/15/08)
4. 332 reps (5/11/08 @ CF cert)
5. 324 reps (8/19/08)
6. 249 reps (9/26/09 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)

"30 Muscle-ups for time":
1. 4:43 (2/2/09)
2. 8:40 (9/30/08)
3. 8:40 (12/26/08 @ CF Chula Vista)
4. 21:27 (8/5/08)

"Nasty Girls":
1. 9:24 (12/11/08)
2. 10:11 (9/2/08)

"Filthy Fifty":
1. 28:02 (11/8/09)
2. 26:04 (partial ROM on Box Jumps, KB Swings, and Burpees, see post from 11/8/09) (12/19/08)
3. 28:06 (partial ROM on Box Jumps, KB Swings, and Burpees, see post from 11/8/09) (7/20/08)

"Christine":
1. 9:53 (1/28/09)

"Tabata This": (Not yet attempted)

"Tabata Something Else": (Not yet attempted)

"The Chief" (Post total reps for all 5 cycles):
1. 492 (9/23/08)

"The Mule"
1. 6:14 (C2B) (10/8/08)

C2B - Annotates workout was done with chest-to-bar pull-ups, the 2008 CF Games standard.
* - Annotates workout was done with 75% ROM KB Swings with KB reaching a level to where I can see the horizon under the kettlebell.
** - Annotates workout was done with right arm only, with modifications, due to left shoulder surgery on Feb. 6, 2009.
*** - Annotates workout was done with left arm only, with modifications, due to left shoulder surgery on Jun. 23, 2009.

(Page 34 done being archived)

[Herm Blancaflor]

Before either of my labrum surgeries, these are all on or before Feb 6th, 2009:

Weightlifting/Powerlifts (wt in Kilos)
Snatch: 82.5 @ 91kg BW (11/2/08)
Clean & Jerk: 110 @ 91kg BW (10/24/08)
Clean: 111.3 (10/28/08 @ CF Santa Clara)
Back Squat: 170 (10/29/08)
Front Squat: 130 (6/7/08)
Overhead Squat: 92.5 @ 91kg BW (10/22/08)
Deadlift: 235 @ 92kg BW (10/29/08)
Push Jerk: 100 (10/2/08)
Push Press: 95 (6/7/08)
Shoulder Press 92.5 (8/17/08)
Crossfit Total: 495 (10/29/08)

Gymnastic/Endurance
Pull-ups in a row: 25 (C2B) (7/8/08), 40 (1/30/09)
Handstand Push-ups in a row: 15 (7/13/08)
Double Unders in a row: 71 (1/22/09)
Vertical Leap: 19" (8/22/08)
Max Weighted Pull-up: BW + 138 lbs (7/17/08)
250 m row: 40.2 (7/12/08 @ SJBB Expo booth)
500 m row: 1:24.5 (10/6/08 @ CF HEL in Portland)
1000 m row: 3:13.6 (6/2/08)
2k row: 6:47.1 (7/21/08)
5k row: 18:46.7 (1/30/09)
400 m run: 1:11 (10/28/08)
1 mile run: 6:36 (8/25/08)
2 mile run: 15:14 (9/12/08)
5k (3.1 mile) run: 22:05 (8/14/08)
5 mile run, 48:46 (8/16/08)
10k (6.2 mile) run: 52:10 (1/17/09)

Crossfit.com Benchmark Workouts:

"The Benchmark Girls"

"Angie": 15:40 (11/3/08)
"Cindy": 22 rounds + 5 push-ups (7/23/08)
"Diane": 7:22 (8/7/08)
"Elizabeth": 7:55 (10/30/08)
"Fran": 2:54 (9/14/08)
"Grace": 1:55 (10/19/08 @ BGDC Challenge in Milpitas)
"Helen": 9:04 (11/25/08)
"Isabel": 3:45 (9/30/08)
"Jackie": 7:03 (8/30/08) (w/NG Pull-ups)
"Karen": 7:41 (8/11/08)
"Linda": 22:53 (9/10/08)
"Mary": 7 rounds (10/23/08)
"Nancy": 17:17 (9/3/08)

"The New Girls"
"Annie": 7:47 (12/15/08)
"Eva": 42:19 (12/24/08)
"Kelly": 36:17 (8/2/08)
"Lynne": 201 reps (BW=210lbs) (6/25/08)
"Nicole": 5 rounds, plus 105 m of the 6th. 134 pull-ups, 40-20-20-27-27 (1/30/09)

"Heroes Workouts"
"JT": 35:09 (9/7/08)
"Michael": 25:55 (all GHD) (7/18/08)
"Murph": 43:30 (w/ 20-lb Vest) (6/11/08)
"Daniel": 18:46 (9/11/08)
"Nate": 7 rounds (6/27/08)
"Tommy V": 4 hours (took 2 workouts) (18:30 after 21 thrusters and 12 rope climbs)
"Griff": 11:52 (740m course ILO 800m) (8/7/08)
"Ryan": 38:58 (10/12/08)
"Erin": 15:53 (10/13/08)
"Mr. Joshua": 28:05 (10/14/08)

Other important Benchmark Workouts:

"Fight Gone Bad": 432 reps (9/27/08 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)
"30 Muscle-ups for time": 4:43 (2/2/09)
"Nasty Girls" 9:24 (12/11/08)
"Filthy Fifty": 26:04 (12/19/08)
"Christine": 9:53 (1/28/09)
"DL/Burpee" WOD from CF Games 2008: 4:17 (7/16/08)
"Heavy Grace" from CF Games 2008: 5:23 (8/08)
"The Chief": 492 reps (9/23/08)
"The Mule": 6:14 (10/8/08)

[Herm Blancaflor]

as Rx'ed, with kipping pullups and a strap on the left (tendonitis)

7:30

[Herm Blancaflor]

Feeling achy and sore in most of my upper body, lower back is tight.

Working on holding the bottom position, and stretching out the shoulders.

PVC/5 x 3 sets
4 kg bar/5
7 kg bar/5
15 kg bar/5
20 kg bar/5
25/5
30/5
35/5
40/3
45/3
50/2 x 3

Wobbly under the last rep of each set. Finished with 2 sets with the 20 kg bar with a closer grip (index finger on bar ring) to work on flexibility.

[Herm Blancaflor]

Decided to run since I had 15 minutes before my next client :)

Treadmill: 1 mile run in 8:03

[Herm Blancaflor]

Later in the PM:

40 kg Clean & Jerks (technique) ~35-40 reps total

Not much of a workout, but just by concentrating on technique, I was sweating like a pig.

[Herm Blancaflor]

Working on ducking under the bar and correct bar positioning. I suck terribly at snatches.

20/25/30/35/40 kg, mostly doubles and singles. Ended up doing about 8 reps with 40 kg. This is the most I've ever used correctly (or at least halfway correctly) in the full snatch. I'm sure it was still in need of improvement.

Of the 8, 3 felt good, 2 sucked but still went up, and 3 bombed out. I missed all of them forward, none of them went behind me.

Snatch grip high pulls, with straps, 70 kg, 3 sets of 4, generating as much speed in the 2nd pull as possible.

(Still quite sore in the delts from OHS's done 2 days ago!)

[Herm Blancaflor]

5 rounds:
200 Jump Rope
25 BW Squats
25 KB Swings (16 kg)
25 Push-ups (Subbed for Pull-ups) :o
25 Sit-ups

Time: 33:33

Tried to do it as Rx'ed, but felt some bad stuff happening in my forearm during the kipping pull-ups. The pushups were easy, maybe I should have done burpees instead...:rolleyes:

[Herm Blancaflor]

All singles, weight in kilos

40 x 7 singles
50 x 6 singles
60 x 5 singles
70 x 4 singles
80 x 2 singles (PR)

Wrists and elbows are a bit tender afterwards. 80 kg felt a bit light, although it was not too pretty.

[Herm Blancaflor]

40/3 x 4 sets
45/2 x 2
50/1
52.5/1
55/1
57.5/1 (missed 1st attempt, made 2nd) (PR)

Good workout. Tons of improvement from last snatch workout. The movement is becoming much more natural.

Key points to work on:

bar close on the duck under
catch bar further back

Thought I wasn't going to have enough energy earlier on in the day, but glad I decided to work out. Stiff from the C&J's yesterday. Most likely tomorrow will be a rest/active recovery, light crossfit day.

[Herm Blancaflor]

C&J (Work on finishing the pull and catching faster with elbows)

40/2 x 1
50/2 x 3
60/2 x 3

Power Jerk + Jerk (Clean to shoulders, not from rack)

40/5+5 x 3
50/3+3 x 2

Front squat w/2 sec hold @ bottom, EXPLODE UP (Clean to shoulders, not from rack)

50/5 x 3
60/5 x 3

Didn't need the rest day, tons of energy. Great workout. Maybe I'll rest tomorrow, or maybe not. We shall see! :)

[Herm Blancaflor]

Crossfit Los Altos WOD:

4 Rounds of:
5 Pull-Ups,
10 Push-Ups,
15 Squats
then Row 1000m

2 Rounds of:
20 Pull-Ups,
40 Push-Ups,
60 Squats
then Row 500m

4 Rounds of:
5 Pull-Ups,
10 Push-Ups,
15 Squats
then Row 1000m

Time: 32:35

Arms were useless at the end...took 1 hour to regain full non-wobbliness. I did ring dips and used a strap for my left hand on the pull-ups, in light of the recovering left elbow tendonitis. I think the recovery is coming along. The rings most likely helped mitigate the pain in the fact that the rings move to where your hands move them...not so much with the bar.

Good workout, Scott.

[Herm Blancaflor]

Danielle invited me to lift w/ BBC!

Cleans w/ Danielle
35/5 x 5 sets
45/5 x 3 sets

Cleans w/ Joe
40/5
50/5
60/5
70/3

Clean High Pulls
80/5
90/5
100/5 x 3 sets

BTN Military Presses (wide grip)
40/5
50/5
60/5
70/5

Good stuff. I think I'm getting addicted to the Olympic lifts. :D

[Herm Blancaflor]

Feeling under the weather, may have caught something...

Rest day. Walked "The Dish". Took roughly 1 hour.

[Herm Blancaflor]

Still feeling icky. I hope to ride this one out quickly. I wasn't sick in all of 2006 and most of 2007, and at the end of the year I got sick twice! I don't need another bug!:mad:

Gonna rest today...maybe some stretching and foam roller. Hips, glutes, and IT band are tight today.

[Herm Blancaflor]

Haven't been feeling too hot these past few days. We shall see what happens this weekend.

:confused:

[Herm Blancaflor]

Feeling way better! :D Did a light workout today:

Snatch 40 kg/3 x 5

Finishing the pull is still my main weakness. I am starting to feel the duck under much better though. Good workload without going too heavy.

OHS 50 kg/3 x 3

Worked on stabilization in the bottom of the squat. Held each rep for 2 seconds at full squat.

Box Jumps
34", 36", 38", 40"
attempted and failed 42" twice, then 4 more successful jumps to 40"

Was seriously doubting I could jump to the 40" when I saw the boxes stacked up. Once I tried it, doing 42" seemed doable, but I couldn't. Maybe next week!

Left hip/quad terribly sore. Ice, advil, foam roller, repeat.

[John Nguyen]

Good stuff. Congrats on the snatch PR at 57.5 kg.

If you're not missing the bar to the back here and there, it's a good indication the pull needs to be finished with a full hip extension. Otherwise, you're looking way better than ever with the snatch technique -- you're much more flexible and your arms no longer look like antlers. That had looked painful, but what a way to be diligent about practice and improving!

You're going to be a monster.

[Herm Blancaflor]

Thanks Johnny! We shall see about the monster part...that's what the goal is though. I have a long way to go, but with yours and Rob's and Danielle's help, I can get there. Thanks for watching some of my lifts for me at BBC yesterday!

Today's workout:

2 high pulls/2 power cleans/1 Clean & Jerk

bar, 40kg, 50 kg, 60 kg

Clean & Jerk

60/2
65/2
70/1
75/1
80/1
85/1 (PR)
90/1 (PR)
95/1 (PR)
(Tempted to do 100, but my back and left quad were feeling funny)

Above the knee Hang Cleans
40/5
45/5
50/5

Ring pullups/ring dips

10/10
9/9
8/8
7/5

Sweet...that workout was a good indication that I'm done with that cold and ready to continue :)

[Herm Blancaflor]

"Fran" as RX'ed, with ring pull-ups: 5:41 (prev 7:30)

[Herm Blancaflor]

Snatch

40/3 x 8 sets
50/3 x 2
55/3 x 2
60/2 x 1 (PR)
65/1 x 1 (PR)
70/1 2 misses, 1 made (PR)

Jerk from Rack

40/3 x 3
50/3 x 3
60/2 x 2
70/2 x 1
80/2 x 1

I felt kinda okay today. :rolleyes:

[Herm Blancaflor]

5 rounds:
Glute - Ham sit-ups 30
Glute - Ham back extensions 20

17 minutes

Round 2, later in the afternoon:

Back Squats
40, 50, 60, 70, 80, 90 kg for sets of 5 each weight
110/3
120/2
130/2
140/1
145/1
150/1
(I haven't gone this heavy on back squats in about a year)

Front Squats
60/3
70/3
80/3
90/2
100/2

Solid day for squats. My body felt up to the task today, but didn't want to push it too far. I'd like to eventually back squat 200 kg and front squat 150.

[Herm Blancaflor]

rest Day:d

[Herm Blancaflor]

Friday

Clean and Jerk, doubles up to 80 kg

Jerk from the rack - Work on technique with help from Coach Rob

Later - Bench press 225/10, 275/5, 225/10
Ring Pullups - 12, 10, 10, 8, 6
Ring Dips - 10, 8, 8, 6, 6

Saturday

For Time:

Row 2000 m first,
THEN 10 rounds of:
10 Box Jumps @ 24"
15 MB Slams @ 16 lbs
20 KB Swings @ 20 kg

Time: 34:28

[Herm Blancaflor]

Long night last night, easy workout:

OHS
20/5
30/5
40/5 x 3

5 rounds, not for time:
5 pullups
5 ring dips
500 m row

[Herm Blancaflor]

Snatch

40, 45, 50, 55 kg for 3 reps each weight.
60/2 x 5 sets

Felt something funny in my left hip on the last set. Ice and Ibuprofen protocol immediately following.:confused:

[Herm Blancaflor]

Tensor Fascia Latta hurts! short day:

C&J

40/3 x2
50/3 x2
60/3 x3

Felt a bit of pain with each rep. Decided to stay light.

[Herm Blancaflor]

Morning:

5 rounds for time:
500 m row
10 burpee pullups
20:42

Afternoon:
Snatch
40/3 x 2
50/3 x 2
55/3 x 2
60/2 x 3
65/2 x 1
70/1 x 2
75/1 x 1 (PR) :eek:

[Herm Blancaflor]

"Linda"

10-9-8-7-6-5-4-3-2-1

1 1/2 BW Deadlift (141 kg)
BW Bench (210 lbs)
3/4 BW Cleans (70 kg)

Time: 30:50
OUCH :(

[Herm Blancaflor]

C&J
40/3 x 2
50/3 x 2
60/2 x 2
70/2 x 1
80/2 x 1
90/1 x 1
95/1 x 1
100/1 x 2...made both cleans, missed both jerks.:rolleyes:

Rt. shoulder is a bit sore from the missed jerks. I think I need more time doing jerks from the rack. Today's lifts were mostly done with less than flattering jerks. After next week's hiatus I'm going to spend some effort on improvement in technique in both snatch and C&J.

[Herm Blancaflor]

So, I tried to take a rest week during the "termite tenting" week, to no avail. I went home to see family and friends. Halfway through the week, I did 2 workouts, did some hang cleans and hang snatches on Wednesday, and OHS/Front Squats Thursday. I got some funny stares from the 24 hr Fitness staff there.

Last week was a bit funny. I did a few crossfit workouts and some Oly stuff but nothing too fancy. Interesting note; I deadlifted 200 kilos on Wednesday. Granted I have done more in the past (have gone as high as 535 lbs), but this was the first time going that heavy I used both hands over grip with a hook. The other times were all alt grip with straps.

It's Monday! Time to pony up!

[Danielle Durante]

Pony it up! :rolleyes:

[Herm Blancaflor]

Yes, ma'am!

Overhead Squats
40kg/10
50/5
55/5
60/5
65/2 (failed on 3rd),3
70/3

Front Squats
60/10
70/5
80/5
90/5
100/5 x 2

Glute-Ham raises 15x2
Reverse Hypers 12x2

Felt hamstring complaining on my last few sets of front squats, but I told it to shut up. The OHSs were surprisingly light. Happy about being able to move 70kg 3 times that way. :)

[Herm Blancaflor]

Snatch
40/5

50/3 x 5
50/1 x 10

C&J
40/5
50/3

WEAK!:o

[Herm Blancaflor]

row 5k - 19:51

[Herm Blancaflor]

5 rounds:
40 kg Hang Power Snatch 10 reps
squat thrusts 10 reps
16 kg kettlebell swings 10 reps
500 m row

Time:20:23

[Herm Blancaflor]

Deadlifts (kg)

120/5
130/5
140/5
150/5
160/5
170/5
180/5

Pullup-Box Jump-Burpee - 5
run 800 m
3 rounds

row 500m
10 BW squats
10 MB slams
10 KB swings
3 rounds

[Herm Blancaflor]

row 10k - time 44:24

[Herm Blancaflor]

Snatch

40/5 x 2
50/3 x 2
60/2
70/1
75/1 (tied PR)

C&J

40/5
50/3
60/3
70/2
80/2 x 3

The Jerks felt fine. Everything felt strong today!

[Herm Blancaflor]

Sat - Fran as RX'ed - 5:30

Sun - Fight Gone Bad as X'ed - 332 (Cherry Popped), 500 m row in 1:27.5 (PR), and my first Muscle-Up. Also my first time tearing my hand open, doing kipping pullups.

My kip still sucks, and I realized I need to work on my shoulder flexibility more. My Push press and Jerks are too far forward.

Today's workout - 30 muscle-ups for time

5 in 30 minutes. I stopped there because form was breaking down. Started hurting my rt. shoulder. I am going to start incorporating these in my warmups for shoulders daily... at least one per day, to correct technique.

[Herm Blancaflor]

warmup - 25 double-unders

Snatch

50/3 x5
60/2 x2
(hand started ripping again, so I stopped)

Back Squat

100/3
110/3
120/3
130/2
140/2
150/1
160/1
170/1 - this is a personal best for this year. :)

[Herm Blancaflor]

"Cindy":
5 pull-ups
10 push-ups
15 BW Squats

20 minutes, as many rounds possible

*I did this with a 20-lb weight vest*

17 full rounds + 5 pull-ups (PR)

[Herm Blancaflor]

"Michael":

800 m run
50 back extensions
50 sit-ups*

3 rounds for time: 33:44 - that blows!!! :mad:

*Did Glute-Ham back extensions and Sit-Ups...got to round 3 and cramped on the run, finished the back extensions but could do only one G-H situp and then cramped, so I subbed straight-legged situps for the last 49 situps.

That workout sucked. I look forward to being able to do it as Rx'ed and do it faster next time.

[Herm Blancaflor]

BBC :D

C&J
40/5 x 4
50/3 x 5
60/2 x 3
70/1 x 4

[Herm Blancaflor]

REST DAY!

Need it, my abs, erectors, hams are trashed from Michael. Right shoulder is really feeling bad from the week of muscle-ups and pullups. I need to get it checked.

As some may have noticed, I am following the crossfit.com WODs. I don't hold myself completely strict to their workouts, and do some Oly stuff with it, as I am getting prepped for the NorCal open Weightlifting competition on 5/25 here at FIT next sunday. I do want to see what comes out of it and determine for myself if it is good enough for the trainup to the crossfit games. I want to compete in their competition in 2009. Good goal.

[Herm Blancaflor]

Joined by Aurora for some early Sunday AM torture...

20 minutes as many rounds possible:

Barbell Clean & Jerks
400 m run

Herm: (42.5 kg) 5 rounds plus 1 rep of C&J. (Full Cleans and Push Presses)
Aurora: (25 kg) 5 rounds plus 5 reps of C&J. (Full Cleans and Power Jerks)

I hate running! Aurora jumped ahead of me at the beginning and I stayed right behind her the whole time. She did put on the afterburners on that last round and smoked my ass!

The next time there is a 400 m run involved in the WOD, I'm going to try sprinting it faster. I need to get better at the 1/4 and 1/2 mile distances.

1 hour post workout - 2 muscle-ups. Had to reconfirm that I can still do them :)

[Herm Blancaflor]

For time:
75 push-ups
50 reps of 95-lb SDLHP
50 ring dips
30 pull-ups w/50 lbs extra
25 HSPU

done in 39:41

My HSPU suck! Got done with the pullups by 25:00.

[Herm Blancaflor]

11 AM
Snatch
40/3
50/3
55/2
60/2 x 3

3 PM
For time:

1000 m row
25 burpees
750 m row
50 burpees
500 m row
75 burpees

TIME: 24:00

Both shoulders are on fire. Not good. I need to rest tomorrow.

[Herm Blancaflor]

REST DAY!
Rt. Shoulder is wrecked. Chris says it's the infraspinatus.

[Herm Blancaflor]

C&J
40/3
50/2
60/2 x4

Snatch
40/2 x4

CF WOD:
5 rounds untimed:
3RM Deadlift
As many possible nonstop HSPU (Handstand Push-ups)

DL(in kg)/HSPU
160/7
180/7
190/6
200/4
210(only 1 rep)/5

Broke 2 PRs today:
7 HSPU in a row
210 kg (462 lbs) Deadlift

[Herm Blancaflor]

C&J 50 kg*
Snatch 40 kg*

*multiple singles in preparation for the NorCal Open this Sunday :eek:

Then CF.com's WOD:

5 rounds for time:
25-2 pood (32 kg) KB Swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to elbows

I scaled the reps from 25 to 10 on each set, reducing the total reps for this workout from 500 reps to 200. With the meet coming up, I deemed it prudent!

Time:15:10

[Herm Blancaflor]

Did a modified version of the CF.com WOD late night so I could have a recovery/rest day on Saturday for Sunday's meet.

The CF.com WOD called for 3 rounds of 800 m run and 50 pullups for time. I didn't want to get sore doing all of those pull-ups, so I did this instead, and did it on 5/23 at night so that 5/24 could be a full rest day:

6 rounds for time:
Run 400 m
25 Double-Unders

17:57

Still about the same amount of volume as the WOD. Getting WAY faster than before on the 400 m runs, much faster than Sunday. I am still dripping sweat 20 minutes after completion. :D

[Herm Blancaflor]

Warmup - 50 double-unders

Snatch 40 kg
C&J 60 kg

Singles, fast and light. Feeling good. Ready to do it tomorrow.

[Herm Blancaflor]

NorCal Open

Snatch
65
70 (miss)
70

C&J
95
100 (PR)
105 (PR)

Total - 175 :D

[Herm Blancaflor]

"Active Rest"

Back Squat 40 kg/5 x 3
Front Squat 40 kg/5 x 3
C&J 40 kg 5 singles
Snatch 40 kg 3 singles

"Angie" :eek:
100 pullups
100 pushups
100 situps
100 BW Squats
for time
exercises done in order
all 100 reps done before moving on to next exercise

TIME:17:37 (PR) (Tore right hand at #80 into pullups)

(previous best was 22:51 in December 2007)

[Herm Blancaflor]

Rest Day ;)

[Herm Blancaflor]

Shoulder Press (wt. in Kg)
50/3
60/3
70/3
80/3 x2

Practice Push Jerk and Split Jerks from the rack 50 kg

"Grace"
135 lbs Clean & Jerk (I used 62 kg which is approx 136.4 lbs)
30 reps for time

TIME: 8:12

[Herm Blancaflor]

Snatch
40/3
50/3
55/3
60/2 x4

Afternoon:

Front Squat
40/5
50/5
60/5
70/5
80/5
90/5
100/5
110/5
120/3 x3

[Herm Blancaflor]

C&J
60/3 x5 :D

[Herm Blancaflor]

Missed Saturday's CF.com WOD, so I devised a hybrid from the two:

Saturday CF.com WOD:
Thruster 62 kg (136.4 lbs) 10-8-6-4-2
GHD Sit-Ups 50-40-30-20-10


Sunday CF.com WOD:
Clean 62 kg (136.4 lbs) 10-8-6-4-2
Double Unders 50-40-30-20-10


My hybrid:
Clean & Jerk 62 kg (136.4 lbs) 10-8-6-4-2
GHD Sit-Ups 50-40-30-20-10
Double Unders 50-40-30-20-10

Alternate sets of C&J, Sit-ups, and Double-Unders in Descending sets, ie: 10-50-50, 8-40-40, and so on for 5 rounds. For time.

Time: 29:40. Damn that was tough!

[Herm Blancaflor]

Rest Day!

Abs and shoulders are quite sore from last night. Good stuff.

[Herm Blancaflor]

Snatch

40/3 x3
50/3 x6

1000 m row for time - 3:13.6 (PR)

OHS
40/5
50/5
55/5

Jerk from Rack

40/3
50/3

[Herm Blancaflor]

Gymnastic moves:

HSPU 3 sets of 5 reps
Pistol Squats (Rack assisted) 3 sets of 5 each leg
Muscle-ups - 10 reps in 30 min (Last time was 5 in same time limit)

CF.com's WOD:

as many rounds in 20 min possible:

15 pull-ups
30 push-ups
45 BW squats

6 ROUNDS + 15 pull-ups + 1 push-up

6 PM - BBC

C&J
60/2 x2
70/2 x2
80/1 x3 (heaviest since the NorCal Open)

Clean High Pulls
110/3
120/3
130/3
140/3
150/3 x2

HOLY VOLUME! :eek:

[Herm Blancaflor]

Back Squats 5x5 (CF.com WOD)

100kg
120kg
140kg x4 sets

Felt achy today, so decided not to push it too heavy on the weight. 140 felt like my limit today for 5 reps.

[Herm Blancaflor]

REST DAY. Some light stretching and foam roller.

Have been quite sore for the past 2-3 days. Have been good with my diet for the past 5 days, so it's soon time for a cheat meal or 2. Maybe this weekend's workout will cumulate in a cheat-fest, depending on how much I want it. Not really craving anything off the diet yet, so maybe it will be a steak and potato type of meal. Excess calories, but not junky foods.

[Herm Blancaflor]

CF Los Altos w Scott's new 7:30 group. Lydia and Nancy were in full effect!

Push Press in kg

40/5
60/3
70/3
80/2
90/1
95/1 (PR)

"Diane":
21-15-9 reps, for time, of:
225 lb Deadlifts
HSPU

Time: 15:05, virgin time for this benchmark WOD.

Did the DL's continuously, the HSPU were another story! On the set of 21, I did the 1st 10 HSPU continuously (which is a PR), but then it turned into 4, 4, 3, and then finally singles on the set of 9.

ROUND 2 w/ BBC and Coach Rob:

Snatch
60/2 x4

C&J
80/2 x3

Front Squat
100/5
120/2
125/2
130/2 (PR)

[Herm Blancaflor]

Thanks for Gabe and Michelle for motivating me to do today's CF.com WOD!

10 rounds, for time:
12 burpees
12 pull-ups

Herm: 18:50
Michelle 35:24
Gabe 23:57

Tougher than anticipated. I first suggested that we add to this workout, like bouts of rower, with each round. Glad I didn't. By the time it ended, Gabe's hands were about to rip, mine did in one spot (right ring finger), and Michelle had torn BOTH hands! This workout should be named "the ripper"!

Those two crazies were talking about going mountain biking later. Have fun with that guys! :rolleyes:

[Herm Blancaflor]

...Maybe this weekend's workout will cumulate in a cheat-fest, depending on how much I want it...I cheated after Saturday's workouts...cheesecake and brownies, oh yeah!!! :p

[Herm Blancaflor]

New Hero WOD from CF.com. In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 12:49

[Herm Blancaflor]

"Murph":

1 mile run
100 pull-ups
200 push-ups
300 BW Squats
1 mile run

Run 1 mile before and 1 mile after the other exercises are done. Partition the pull-ups, push-ups, and squats as needed. Wear a 20-lb vest throughout the entire workout if you have one.

Challenged Thom and Jimmy to this workout. They both beat me.

Time (w/ Vest): 43:30. Ended up at 8 minutes for the first mile, and the middle 3 exercises took me from 8:00 to 33:50.

Thom (no Vest): 38:52
Jimmy (w/ Vest): 42:30

(Yesterday was a rest day. Decided to do some light Snatches and C&Js with no more than 40 kg.)

[Herm Blancaflor]

"Murph" yesterday got me crazy sore in my legs from the running and squats with extra weight and traps from the weight vest. I don't really get sore from pullups and pushups anymore.

Regardless:

Deadlifts 3-3-3-3-3

70/3
120/3
170/3
200/3
210/3 (3 rep PR)
220/1 (PR)

[Herm Blancaflor]

"Tommy V"

For time:

115 lb Thruster, 21 reps
15 ft rope climbs, 12 ascents
115 lb Thruster, 15 reps
15 ft rope climbs, 9 ascents
115 lb Thruster, 9 reps
15 ft rope climbs, 6 ascents

Only completed the first set of 21 Thrusters and 12 Climbs.
Time: 18:30 :confused:

2 hours later and I'm getting to the part I missed:

115 lb Thruster, 15 reps
15 ft rope climbs, 9 ascents
115 lb Thruster, 9 reps
15 ft rope climbs, 6 ascents

I feel a little bit better about myself now. Took 25:00 to do that part. Technically it took me 4 hours to do. Wow my chins are on fire...ROPE BURN!!! Lesson learned: Tape the chins before doing this again!!!

[Herm Blancaflor]

Pool workout at my sister's place in Union City!

10 rounds:
10 Burpees
1 pool length, touch bottom of pool, back 1 pool length (each way was 25 feet)

[Herm Blancaflor]

Took Monday off. Tired from the weekend and had no breaks during the day!

OHS
40/3
50/3
60/3
70/3
80/3 (PR)

Front Squats
100/3
110/3
120/3
130/3 (PR)

3 hours later, workout with Thom:
run 1 mile
50 st. leg sit-ups
50 double unders
50 st. leg sit-ups
50 lunges (25 each leg)
50 st. leg sit-ups
50 burpees
50 st. leg sit-ups
run 1 mile
TIME: 40 minutes

[Herm Blancaflor]

Group workout!
Same WOD as the 5:30 CFLA group

3 Rounds of:
800m Run
50 Thrusters, 45 lbs
30 Pull-Ups

Jimmy: 25:05
Thom: 26:05
Herm: 26:38
CeCe: 27:08
Shaun: 28:27
Serena: 30:00
Kevin: 31:00

[Herm Blancaflor]

Snatch
40/3
50/3
60/3
70/1
missed 75 twice. not feeling it. :confused:

Power Clean and Push Jerk
40/3
60/3
80/3

Jerks from the Rack

(not even worth putting my #'s in)

What a terrible workout! I need a rest. I will listen to my body and will take tomorrow off and do BBC on Saturday. The Hopper Challenge in Milpitas is on Sunday, so I need to take it easy on Saturday. No need to break any PRs...gonna save it for the event!

[Herm Blancaflor]

Decided to take an extra rest day. ;)

Milpitas tomorrow!

[Herm Blancaflor]

Hopper event!

(A bunch of random workouts thrown in to a basket and one is drawn at random.)

This was pulled out:

For time (25 min time cap):
400 m run
30 BB thrusters, 95# men, 35# women
30 pull-ups

Time: 20:15.

Finished 3rd out of my group of 9. There were around 50 competitors, broken into 6 heats consisting of 9 competitors per heat. It was fun to run into a bunch of people I met at the CF cert in May, and the BBQ after the event was good too. :cool:

[Herm Blancaflor]

CF.com's WOD: run 5k

35:04. OUCH. :(

Then cooled down with 5 muscle-ups in 5 minutes! :)

Had to stop 3 times during the 5k. Not making any excuses, but it is due to cramping Vastus Medialus (bilateral) from the Hopper event I attended yesterday at CF Unlimited. Next time the goal is to run the whole 5k without stopping!

Later with a client: 40 double-unders in a row (PR!)

[Herm Blancaflor]

CF.com's WOD: Snatch.

They recommended 7 singles. I kinda worked some technique at 60 kilos for doubles and then went up to 70/1, 75/1 (tied PR), and then failed an attempt at 80. Did 80 over again and ended up with a terrible power snatch attempt made, not gonna count that as a PR. Did something to my left hip in the process. Ouch. :confused:

[Herm Blancaflor]

Hip still sore today.

Redid the Monday 5k disaster: 27:21 (PR for now)

Training with my client Randy later on in the evening:

"Lynne"
BW Bench Press and Pullups.
5 sets each exercise alternating.
Max reps each set.
No time limit.

Herm:
BW Bench Press (210 lbs) 22-15-13-10-11 (60 reps total)
Pull-ups 35-26-26-27-27 (141 reps total)

Randy:
BW Bench Press (140 lbs Randy) 9-8-7-4-5 (33 reps total)
Pull-ups 10-10-8-8-7 (43 reps total)

[Herm Blancaflor]

Rest Day.

Left hip is still bugging me, as well as the various aches and pains I usually complain about. Stretch and roll today.

[Herm Blancaflor]

"Nate"

As many rounds possible in 20 min:
2 muscle-ups
4 Handstand Push-ups
8 32kg (2 pood) KB Swings

7 rounds flat, first time doing it. There's a video of Eva T. doing 9 rounds on the CF.com website. You know it's humbling to see her destroy you in these workouts.

"Annie"
50-40-30-20-10:
Double-unders
Sit-ups (anchored w/ heavy DB's, bent knees)

Time: 8:27. Left calf is painfully sore and crampy.

[Herm Blancaflor]

"Jackie" done with my new training partner, Stephanie!

For time:
1000 m row
50 45-lb Thrusters
30 Pull-ups
(16.5 lb thrusters and Jumping Pull-ups for Steph)

Herm: 8:30
Stephanie: 10:17

Then:
2x10 GHD Sit-ups
2x15 Back Ext
2x10 K2E

Thanks Stephanie! :p

[Herm Blancaflor]

The CF.com workout was:

45 DBL unders
45 BB Cleans @ 135 lbs (62 kg)
45 Ring Dips
45 DBL unders

...but double unders are the devil right now, due to my banged up calf. Since this workout was basically a bunch of double unders before and after the exact same workload as "Elizabeth" with the cleans and dips, and I have never done that benchmark for time yet, I decided to do the "Elizabeth" benchmark instead.

"Elizabeth":

21-15-9 reps of each for time:
BB Cleans @ 62 kg
Ring Dips

Time: 8:52. Happy about this one. :)

[Herm Blancaflor]

Workout partners no-showed!!! :confused:

Lynne was posted as the CF.com WOD, which is the workout I did on Wednesday. Since my chest is still sore from it...

5 Rounds:
3 rep Deadlift, max weight
HSPU, max reps

DL in kg/HSPU reps
160/10
180/9
190/9
200/8
150(10 reps)/7

Dropped the weight on the last set of DLs, due to a funny sensation in my right hip on the last rep of 200. Advil, ice, rest.

This workout is the same workout as 5/22/08. Much improved on the HSPUs. The HSPUs went from 29 that day (7/7/6/4/5) to 43 today, while the DL is pretty much unchanged. Happy about that! :)

[Herm Blancaflor]

Rest day. Needed it! Sore in my shoulders, hips, and upper back. Left calf is still giving me some grief, but it's getting better.

[Herm Blancaflor]

C&J
60/2
70/2
80/2
90/1 x2

(Split my right middle finger skin open at the crease between the palm and finger. Not happy!)

Shoulder Press
60/1
70/1
80/1
90/1 (PR)
95/fail

Muscle-ups: 2 in a row (PR)

[Herm Blancaflor]

"Fran" - Time: 3:22 (PR)

[Herm Blancaflor]

(7/5/08 - Summited Mt. Whitney, did 7 Burpees @ the top!)

Crossfit 5:30 AM group with Scott!

"Heavy Fran"
15-12-9 reps of:
62 kg Thrusters
Pull-Ups w/ 45 lbs extra weight

TIME: 8:42


5 Rounds (untimed):
5 DL (125 kg)
10 Burpees

[Herm Blancaflor]

Going to start serious prep for the Crossfit Games next year. That includes the scoring standard form for pullups, burpees, pushups, and some other exercises. You can look these up on Crossfit.com.

CF.com's WOD:
"Angie":
100 pullups
100 pushups
100 situps
100 BW Squats

Result:
100 pullups: 60 kipping pullups where bar touches chest, ran out of energy, last 40 were done with chin over bar kipping. The first 25 were done without breaking from the bar, which is a PR for bar to the chest pull-ups!
100 pushups: all reps done with chest and thighs touching floor and full lockout.
100 situps: 25 GHD Situps with alternating hands touching floor, the last 75 were straight-legged situps.
100 BW Squats: All done as low as possible (past parallel) without Dynamax ball to bounce from.

TIME: 22:33

What a difference a couple of modifications makes! My PR on this workout is 17:37 with regular kips and chin above bar, pushups to parallel for upper arm, SL situps, and BW squats to the dynamax ball. I am humbled.

[Herm Blancaflor]

Clean & Jerk
40/3
60/3
70/3
80/3 x5

Snatch
40/5 x2
50/5 x2

Arms and shoulders are sore from the double day today :)

[Herm Blancaflor]

Crossfit Total:
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

I used 3 reps for most sets, just to get more of a strength building effect from this "test of strength" workout.

Back Squat
140/3
150/3
160/3

(I didn't feel up to doing any more, so I cut myself off at this point. Last portion of the squats were Front Squats, 100/3 x2 sets)

Shoulder Press
60/3
70/3
80/3
85/2 (failed 3rd rep)
80/3

Deadlift
170/3
180/3
190/3
200/3
210/1 (Tired out at this point.)

TOTAL: 160+85+210 = 455kg = 1001 lbs

According to the CFT scale on CF.com, at a weight of 198-220 lbs, at 1001 lb total is in the Intermediate level.

[Herm Blancaflor]

CF.com: Run 10k

Ran the first half, then rowed the 2nd half.

Run 5k: 25:46 (current PR)
rest 5 min
Row 5k: 20:20

My goal to run the whole 5k continuous was met! :)

[Herm Blancaflor]

"Karabel": 10 rounds for time:

115 lb Snatch (not power snatches, full) - 3 reps
20 lb wallball to 10 ft target - 15 reps

Time: 20:13 (1st attempt)

[Herm Blancaflor]

Rest day.

Pistol (1-legged) Squat practice. Success! 5 reps on the right leg, 1 rep on the left. Left hip was giving me some discomfort and pain, leftove damage from the 80kg powersnatch from 2 weeks ago I believe.

I couldn't do Pistol Squats until today. Serena gave me some confidence, Danielle advised me to use Oly lifting shoes, and Scott told me to round my back and punch my chest forward for balance. I solved the puzzle of this movement, so special thanks goes to these three...Thank you so much guys!

(...and now I've got my eye on the Benchmark WOD "Mary": 5 HSPU, 10 Pistol Squats, and 15 Pullups, 20 min max rounds...)

[Herm Blancaflor]

Set up the FIT/Crossfit booth at Paul Love's San Jose Bodybuilding Championships today. Did some gym pimping and getting the word out about Crossfit.

I'm talking Paul into hosting a Crossfit event in conjunction with his show next year, and with an Olympic Weightlifting event as well!

CF.com WOD:

as many rounds possible in 30 minutes:
12 Walking Lunges
15 GHD Sit-ups
15 GHD Hip Extensions (slightly different from Back Extensions)
5 Muscle-ups

Result: 6 rounds + 12 WL, 15 GHD SU, and 12 GHD. Lots of sweat.

First time ever doing 30 Muscle-ups in the same day! Round 6 ended at 28:28, so that is my unofficial 30 muscle-ups for time!

At the booth: did a 250 m row for time: 40.2 seconds (PR?)

[Herm Blancaflor]

Cf.com WOD: w/ a client
HSPU/L Pull-ups (Inclined Pushups/Jumping Pull-ups)
15/1
13/3
11/5
9/7
(Split time @ halfway mark: 9:20. Client: 6:05)
7/9
5/11
3/13
1/15

Time: 20:15. Client: 17:23.

On 15/1, I got all 15 HSPU in a row (PR). By 5/11, it was impossible to do all 11 L Pull-ups to chest, so I started doing them to the chin. Switched grips between over, under and neutral on the L Pull-ups.

[Herm Blancaflor]

CF.com WOD:
4 rounds for time:
400 m run
50 BW Squats (no Dynamax Ball)

TIME: 12:23.

Rested 15 min, then did an extra mile jog, not for time.

Round 2, with Kevin, Shaun, Serena, and CeCe
Worked on form and technique with the Oly lifts.

Snatch - up to 60 kg
C&J - up to 65 kg
Sumo Deadlifts - 110 kg/ 5 reps, 5 sets

[Herm Blancaflor]

Snatch
50/3 x2
60/3 x2

(DL/Burpee WOD from the 08 Games)
5 rounds for time:
Deadlift 125kg/5
10 Burpees (clap overhead while airborne)

Time: 4:17

Round 2: w/ Thom

1 mile run
"Fight Gone Bad!"
1 mile run
"Fight Gone Bad!"
1 mile run

Only made it through the 2nd mile. Cramps in my vastus medialus, bilateral.

Thom finished.

[Herm Blancaflor]

(non CF.com WOD. Feeling too worn in the shoulders for all of that pushing they listed...ring dips, pushups, and push presses.)

20 min, as many rounds possible:
25 Double-unders
5 HSPU
5 pullups (to chest, kipping)

10 rounds + 25 double-unders

[Herm Blancaflor]

Did tomorrow's CF.com WOD at 8:30 pm... :D

Max weighted pullup, 1-1-1-1-1-1-1 (7 singles at max added weight)

(used overhand grip on all attempts)

BW: 205

BW +2 20 lb vests worn over the shoulders + 10 lb Dumbbell, used in combination with the waist harness to secure the Kettlebell. Added Kettlebells in this order until failure:

12kg, 16kg, 20kg, 24kg, 32kg, 40kg

2 weight vests + 10lb DB + 40kg KB = 138 lbs (Barely got my chin over the bar.)

Failed at 143.5 lbs, when I added a 2.5kg plate to the waist harness.

(Basically, this workouts shows nothing other than the fact that I could do a pullup if I weighed 343 lbs!)

[Herm Blancaflor]

"Michael":
3 rounds for time:
800 m run
50 GHD Sit-ups
50 GHD Back Extensions

Time: 25:55 as RX'ed. Then ran an extra mile in 8:13.

Each GHD sit-up done touching ground under me. GHDBEs were done in a 90 degree ROM.

Last time doing this workout (5/16/08), I did Glute-Ham back extensions and Sit-Ups...got to round 3 and cramped on the run, finished the back extensions but could do only one G-H situp and then cramped, so I subbed straight-legged situps for the last 49 situps. Glad to get through this one like I wanted to.

I need rest. Going to take the whole weekend off. :rolleyes:

[Herm Blancaflor]

Active recovery day.

Did a leisurely hike in the St. Stevens Creek area, off CA-35, in the Santa Cruz Foothills. 5.5 miles, serene trail that descends first, then sharply ascends. I took a camelback backpack with 40 extra lbs of weights. It was peaceful and all I had was the trail and my thoughts to keep me company.

Took 2 1/4 hours to complete, with a 5 minute stop along the way.

[Herm Blancaflor]

CF.com WOD: "Filthy Fifty"

For time:
(reps/exercise/split time)
50 Box jump, 24 inch box/2:41
50 Jumping pull-ups/5:10
50 Kettlebell swings, 1 pood/7:21
Walking Lunge, 50 steps/9:08
50 Knees to elbows/12:44
50 Push press, 45 pounds/14:21
50 Back extensions/16:42
50 Wall ball shots, 20 pound ball, 10 ft. target/20:37
50 Burpees/26:23
50 Double unders...

TIME: 28:06. :)

(Exceeded my expectations, considering I went out last night and stayed out till 3 am!)

[Herm Blancaflor]

I need rest. Going to take the whole weekend off. :rolleyes:Who the heck wrote that??? :confused: :rolleyes: :D

[Herm Blancaflor]

C&J
40/3
50/3
60/3
70/3
80/2
90/2
100/1
110/1 (PR)
80/2 x3

CF.com WOD: row 2k: 6:47.1 (PR)

Later: 500 m row: 1:32.7. Did not attempt to break my PR of 1:27.5.

[Herm Blancaflor]

CF.com WOD: Push Jerk 3-3-3-3-3

60/3
70/3
80/3
85/3
90/3 (PR)

then...

"Mary"
as many rounds poss in 20 min:
5 HSPU
10 alternating Pistol Squats
15 pull-ups

1st time doing this benchmark, due to it being the first time I've been able to do multiple Pistol Squats. Did not time it, rather, did 5 rounds. Took approx. 30 min.

then...

run 5k w/Thom 26:22

[Herm Blancaflor]

Got invited to workout w/ Kevin

"Cindy":
as many rounds poss. in 20 min:
5 pull-ups (chest to bar)
10 push-ups (chest to floor)
15 BW squats (no dynamax ball, full ROM)

22 rounds + 5 pull-ups + 5 push-ups (PR) :cool:

[Herm Blancaflor]

CF.com WOD:

"Fran" as Rx'ed: 4:41.

1st time doing it with no Dynamax Ball on the thrusters and chest to bar on Pull-ups. Thrusters were unbroken with all 3 sets. Pull-ups were unbroken on 21, broken into 8 and 7 reps on 15, and broken into 5 and 4 reps on 9.

Last Fran time was 3:22 on 7/2/08, chin to bar and butt to ball. All sets were unbroken.

[Herm Blancaflor]

From Friday's CF.com's WOD...

"Jeremy":

21-15-9 reps for time:
95# OHS
Burpees

Time: 9:58 (1st time doing it)

Did this workout in a Gold's Gym while I was out in Vegas. The bar was slick at the ends, so I had a hard time keeping from slipping my hands to the ends of the bar. To make matters worse, they don't have chalk.

I'm going to slow down for a little while. Taking a few days off from training. My body needs a break from the consistent pounding it has taken during these last 3 months. As I look at my PR list, I see that almost 1/3 of them were done in July. Focus this week will be on stretching, foam roller, sleep, and clean eating.

[Herm Blancaflor]

It's been since Saturday that I haven't done a workout. My plan is to start back up again on Saturday morning with the Crossfit Total and then "Helen", in essence, the first 2 workouts in the previous 3 day workout cycle. I am going to follow the CF.com WODs, but from 1 cycle earlier. This way I have 4 days of foresight as to what workout I will be conducting.

So according to this schedule, Sunday will be a 15k run! :eek:

BTW - REST FOR TIME - 160 Hours (PR)

[Herm Blancaflor]

Been feeling under the weather since yesterday morning. Took some sudafed and off to the gym. I was initially going to do the CFT and 5 rounds of Helen, but decided to just do Helen as Rx'ed:

"Helen"
3 rounds for time:
400 m run
24 kg KB Swings, 21 reps
12 Pull-ups (C2B on 1st round, Split bar on 2nd and 3rd rounds, chest as high as split.)

Time: 9:34.

Goal was sub-10:00. Not bad considering I felt less than 100%.

Felt good 1 hour later, so:

"Kelly"
5 rounds for time:
400 m run
30 box jumps @ 24"
30 Wallball shots @20 lbs, 10' target
Time: 36:17

[Herm Blancaflor]

Before running, snatch practice w/40kg.

Worked on getting under the bar faster and dropping into the full OHS instantaneously. I tend to hesitate in sinking down into a full snatch.

Was supposed to run 15k, but seeing that I haven't even ran close to 10k all at once since my Army days, I chopped it to a 5k.

run 5k: 23:49 (PR)

Cut my time down by almost 2 full minutes!

[Herm Blancaflor]

I tried to do round 2:

"Squatting Griff":
4 rounds for time:
run 400
run 400 backwards
run 400
50 BW Squats

Only got thru the first backward 400. Got the recurring Bilateral Vastus Medialis cramps that like to haunt me after running a certain distance (5k). I'll try this one 4 days from now when I'm supposed to do "Griff" IAW the CF.com WOD for today. I'll be rested and ready by then.

This sucks.

[Herm Blancaflor]

30 Muscle-ups for time:
1st 10 - 1:40
1st 20 - 8:00
1st 25 - 14:25
Total time - 21:27 (PR)

Although it's a PR, I am disappointed. I was gunning for under 15 minutes, but I am still feeling sick. That's the only workout I'm doing today. Tomorrow it's running/thrusters/pullups...going to redo the Unlimited Challenge workout, with chest-to-bar pullups.

[Herm Blancaflor]

CF.com's Saturday WOD:
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

(I used 45# DBs for the thrusters. All Pull-ups were C2B)

R1 - 5:11
Rest 2 min
R2 - 5:20 (...or 4:20, messed up the time I think.)
Rest 2 min
R3 - 3:50

Underestimated this workout.

Ouch. :confused:

[Herm Blancaflor]

"Griff"
run 800m
run 400m backwards
run 800m
run 400m backwards

Time: 11:52 (PR)

[Herm Blancaflor]

Workout with Ninja Angelo!

"Diane"
21-15-9:
102kg Deadlift
HSPU

Time: 7:22 (PR)

[Herm Blancaflor]

REST DAY.

Going to workout down at Unlimited in Milpitas tomorrow! :D

[Herm Blancaflor]

3 sessions today!

7 AM - Overhead Squats

40/3
50/3
60/3
70/3
80/3
85/2, failed on rep #3 (PR)

9:30 AM with CF Unlimited in Milpitas (Austin's Gym)

AMRAP 20 min:
15 35-lb DB Thrusters
21 Jumping Pullups

8 Rounds + the 15 Thrusters and 12 Jumping Pullups. Wow, I got smoked! Check out the pic and link! Proof that I get just as sweaty and tired as anyone else in my workouts :)

12:30 PM: Clean & Jerks

40/5
50/3
60/3
70/3
80/3 x 3

If I count it up correctly, that's 175 reps of various squats with 70 lbs or more! Here's the link and picture:

http://crossfitunlimited.com (http://crossfitunlimited.typepad.com/wod/2008/08/throw-up-your-us.html#comments)

http://crossfitunlimited.typepad.com/.a/6a00e54fd64bd7883400e553da76568833-800wi

[Herm Blancaflor]

Workout with Stephanie @ 10 am! :D

CF.com's WOD on Wednesday 080806:
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.


Everything was done as written, C2B pullups, with the exception of the DB Snatches done all in a row with each hand. We split the DB Snatches into sets of 7, 5, and 3 each side, respectively, for 3 sets on each arm per round... e.g. 7 left, 7 right, repeat, repeat, pull-ups, 5 L, 5 R, 5, 5, 5, 5, Pull-ups, etc.

I used a 45# DB, Steph used a combo of the 22.5#, 20#, and 15# DBs, using the heavier ones as long as form was not compromised. Split times and overall times are as follows:

Exercise: Herm time/Steph time
After 21/21 snatches 4:18/5:25
After 42 Pull-ups 8:00/9:18
After 15/15 snatches 14:20/16:22
After 30 Pull-ups 18:10/19:00
After 9/9 snatches 21:23/22:32
TIME: 23:01 (Stephanie: 23:45!)

Shoulders and Brachialis (outer upper arm muscle, part of the bicep) are ON FIRE! I tore my left palm slightly on the last 18 Pull-ups. Not to mention my quads are completely destroyed from yesterday!

Seeing that I will have a good amount of DOMS tomorrow, I'm really looking forward to the WOD tomorrow! :rolleyes:

[Herm Blancaflor]

9 am

5 rounds:
GHD Hip and back ext 10
GHD Sit-ups 10
K2E 10
2-pood KB Swings 10

8 pm

"Karen"
150 Wall Ball shots to 10 ft. target. For time.

7:41 (PR)

I am tapping out. Rest day will be embraced with open arms.

[Herm Blancaflor]

CF.com WOD from Saturday 080809
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

as RX'ed: 25:32!

All rope climbs were legless, and the Hang Cleans were unbroken on the 1st set, 2nd-4th sets were broken into in 5 and 4 reps. This was the same WOD I timed Austin from Unlimited with. He did it 4 minutes faster, but only did the 1st 2 rope climbs legless :)

[Herm Blancaflor]

CF.com's WOD from Sunday 080810

Run 5 K

Post time to comments.

Time: 22:05 (PR). Ran with Thom :)

Round 2, in the PM:

Deadlift 5-5-5-5-5

150/5-170/5-180/5-190/5 (5-rep PR)-200/3 (3-rep PR Tie)

[Herm Blancaflor]

CF.com from Monday 080811
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

27:48.

Wow! I did this Yesterday in Tacoma after attending my best friend's wedding and getting a full meal deal at my Dad's house.

I went in to the local "Globo Gym" where I saw no chalk, 1 pullup apparatus (Neutral Grip only, no bars) and no GHD apparatus! I had to settle for using a back extension machine that actually worked out well for both the H&B Ext and the Sit-ups! They "kinda" felt like the GHD, but not quite the angle. The pullups were done Chin above bar, as it was tough to grip with the slick handles and without chalk. Thrusters were done as Rx'ed.

[John Nguyen]

If I count it up correctly, that's 175 reps of various squats with 70 lbs or more! Here's the link and picture:

http://crossfitunlimited.com (http://crossfitunlimited.typepad.com/wod/2008/08/throw-up-your-us.html#comments)

http://crossfitunlimited.typepad.com/.a/6a00e54fd64bd7883400e553da76568833-800wi

Looks like a fun group! In certain parts around Los Angeles, that hand sign might get you into trouble.

[Herm Blancaflor]

True, Johnny! Today is a rest day, but couldn't pass this one up:

Walk 1/2 mile, untimed. With Dad. :)

[Herm Blancaflor]

5 mile run, 48:46.

First time since the army that I've run nonstop for 5 miles. Very happy about that. :)

[Greg Nagaye]

CF.com from Monday 080811


I went in to the local "Globo Gym" where I saw no chalk, 1 pullup apparatus (Neutral Grip only, no bars) and no GHD apparatus! I had to settle for using a back extension machine that actually worked out well for both the H&B Ext and the Sit-ups! They "kinda" felt like the GHD, but not quite the angle. The pullups were done Chin above bar, as it was tough to grip with the slick handles and without chalk. Thrusters were done as Rx'ed.

http://i72.photobucket.com/albums/i169/gregnagaye/crying.jpg

[Herm Blancaflor]

CF.com's WOD for Wednesday, 080813:

Crossfit Total
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

Last time I did this was 7/9/08, in the morning. Weights all in kilos.

Back Squat
140/3
150/3
160/3

(Same exact Squat scheme as 7/9/08. Felt like 160 was "good enough", didn't want to tempt injury.)

Shoulder Press
60/3
80/3
85/1
90/1
92.5/1 (PR)

Deadlift
170/3
200/1
215/1
220/1 (PR)

TOTAL: 160+92.5+220 = 472.5kg = 1039.5 lbs (PR)

According to the CFT scale on CF.com, at a weight of 198-220 lbs, a 1039.5 lb total is in the Intermediate level.

I'm very happy with my lifts, but am I really an "Intermediate"? Maybe I'm just not trying hard enough... :rolleyes:

[Herm Blancaflor]

CF.com's Thursday 080814

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

18:31

[John Nguyen]

ANIMAL.
Have you been fed?

[Herm Blancaflor]

Great point, Johnny. I need to post up what I've been eating. Also, I need to get to the point where I don't need to rest on the GHD Sit-ups. Too many breaks. Sucks.

[Herm Blancaflor]

Fight Gone Bad w/ Thom and Matt

WallBall 20# to 10' target 25/15/15
SDLHP @ 77# 25/30/20
Box @ 20" 22/20/22
PP @ 77# 30/45/35
Row for calories 10/5/5

Each round reps 112/115/97

Total score: 324

(#s in bold are each round's start station.)

[Herm Blancaflor]

WOD: Sleep for time. :D

My usual meal plan these days:

Breakfast: 4 whole eggs and 1 grapefruit or apple. I love this breakfast!

Meal 2: My "salad": 4-6 oz chicken breast, broccoli, walnuts, almonds, salt, pepper and olive oil... delicious!

Post workout: 1 serving of Muscle Milk and 1/2 cup oats

Meal 3: "salad" again

Meal 4: "salad" again

I will add in a meal if I'm feeling hungry. I usually have a couple of snacks throughout the day, usually another muscle milk or a piece of fruit with some peanut butter or more walnuts and almonds, or an Ostrim stick (love them things!). Usually I will add in more fats if I am feeling not as recovered or if I do more than 1 workout per day.

The diet is very repetitive and boring, but it's functional. I'm okay with eating the same things week in and week out. The main difference between my diet and most others' is my purpose for my food selection. I am eating for performance in my workouts, an not based on cosmetics. It's the difference between the "I feel fat so I diet" mindset and the "I feel weak so I eat" mindset. Seems to be working for me.

[Herm Blancaflor]

One more thing. I feel brutalized. From the last 7 days of straight training, I am sore in my legs from 5 miles on saturday and CFT sunday, in my abs from the GHD sit-ups, and shoulders from the FGB yesterday! TGIRD: Thank God it's rest day!

[John Nguyen]

The main difference between my diet and most others' is my purpose for my food selection. I am eating for performance in my workouts, an not based on cosmetics. It's the difference between the "I feel fat so I diet" mindset and the "I feel weak so I eat" mindset. Seems to be working for me.

Amen, brother. This mindset is the main engine that drives dietary success.

[Herm Blancaflor]

CF.com's WOD from Sunday 080817

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

21:58.

Did this without shoes, not unlike most muscle-up WODs. The last 2 muscle-ups took 2 minutes! :mad:

Got the 3rd Muscle-up of the round of 9 (i.e. the 30 muscle-up mark) in 18:26, which is a PR. :)

After: With Thom.
5 DL @ 90kg
10 Burpees, 180 degree jump, touching 9' target (this was fun without shoes!)
5 rounds, untimed.

1 hour later: 2 mile interval run with Thom.

[Herm Blancaflor]

Fight Gone Bad w/ Thom and Stephanie

PP @ 77# 59/50/45
Row for calories 5/5/3
WallBall 20# to 10' target 25/20/20
SDLHP @ 77# 30/20/27
Box @ 20" 15/25/22

Each round reps 129/120/117

Total score: 366 (PR) :)

[Herm Blancaflor]

"Heavier Fran" @ 7:30 am

21-15-9:
70 kg Thrusters
32 kg weighted Pullups

Time: 20:56.

Wow, that kicked my tail! Broke it up in 7-7-7 Thrusters, 5-4-3-3-3-3 Pull-ups, 5-5-5 Thrusters, 5-4-3-3 Pull-ups, 9 Thrusters, and 3-2-2-1-1 Pullups.

1 hour rest

"Jackie" with Steph @ 9:30 am

100m row
50 Thrusters @ 20kg (Steph 7kg)
30 Pull-ups (Chin above bar) (Jumping for Steph)

Herm: 7:50 (PR) (Prev. 8:30 on 6/7/08)
Steph: 9:51 (PR) (Prev. 10:17 on 6/7/08)

"Linda" @ 1:00 pm (BWT 210# before workout)

10-9-8-7-6-5-4-3-2-1 reps of:
1.5 x BWT Deadlift (144kg)
1 x BWT Bench Press (210#)
.75 x BWT Power Clean (72kg)

Time: 21:15

As Rx'ed, this WOD calls for regular cleans, but I was wiped from the Thrusters this am. So I cannot call this my best time.

I'm totally wiped out!

[Herm Blancaflor]

Rest day. I needed one badly! :)

Fight Gone Bad practice workout was held today, in 3 iterations, 10 am, 10:30 am, and 11 am. Thank you for all who attended and helped. Special thanks to:

Matt for demonstrating the exercises and coaching.
Analisa and Jimmy for advice.
Johnny for coaching.
...and Stephanie for discussing strategy on the exercises with me!

[Herm Blancaflor]

Crossfit 1 PM, coached by Danielle

1 mile timed: 6:36 (PR)

"Annie":
50-40-30-20-10 reps for time:
Dbl Unders
V-ups!
Time:14:52. Crap.
The V-ups sucked badly, and now I have bruised tailbone. Waahhh.

Took a short break, then did:
OHS 40/5, 50/5, 60/5
FS 70/5, 80/5, 90/5
BS 100/5, 110/5, 120/5

Legs are shot.

[Herm Blancaflor]

"Angie" with Stephanie:
100 C2B Pull-ups (split: 10:00)
100 C2F Push-ups (split: 14:00)
100 SL Sit-ups (split: 19:20)
100 A2G BW Squats

Herm: 22:20
Steph: 27:22

SL Sit-ups hurt today...I shoulda subbed GHD Sit-ups!
TAILBONE IS SCREAMING AT ME!!! :rolleyes:

[Herm Blancaflor]

Worked out with Stephanie and Cathy :cool:

(CF.com WOD from Saturday 080823)

For time:

Run 800 meters
95 pound Shoulder press, 21 reps
(Herm's split 4:50)

Run 800 meters
95 pound Push press, 21 reps
(Herm's split 10:22)

Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Herm 15:57 (Scaled the weight UP to 110 lbs/50kg)
Steph 23:02 (17kg)
Cathy 17:37 (10-lb DB's)

[Herm Blancaflor]

Rest day!

Fish Game with a client... 2115 points! :D

[Herm Blancaflor]

CF.com's WOD for Monday:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

53:22 Pissed me off! :mad:

Temperature outside for the 2 miles: low-to-mid-90's.

Partitioned the pull-ups, push-ups, and squats into "Cindy x 2" (10 pull/20 push/30 squat). Pulls were chin to bar, and pushes were chest to floor.

Wore my Camelback through the 1st mile and 3 rounds of the exercises. It weighed 28 lbs total, via 2-10 lb plates and 7 lbs of H2O. After that, I switched from the Camelback to the 20-lb vest.

From the get-go, this WOD was a suckfest.

10 min later: Fish game makes everything better!

Score: 2040

Then Greg challenged me to a max box jump...

42" ...that's a PR! :)

[Matt Brockhaus]

Glutton for punishment!

[John Nguyen]

Fish game makes everything better!

Score: 2040

Good stuff. My client's 7-year-old scored nearly 2600. Of course, he also didn't participate in Murph 10 minutes before hand. He was eating processed food and watching television.

[Herm Blancaflor]

Scott's Saturday 8/30/08 7:30 AM CF Los Altos CREW

WOD:
Bench 5-5-5-5-5 (in LBS):
225/5
275/5
295/3... 2 assisted (Greg got the last 2 reps for me!)
275/5
275/5 (wide grip)

Then:

"Jackie"
1000m Row
50 Thrusters, 20kg
30 Pull-Ups

Time: 7:03 (PR)

F%#&ing sore from Murph yesterday, but got my retribution! :D

Thanks Scott! Awesome workout. And thanks to the Crossfitters today for pushing me with some high energy this morning. I've done "Jackie" 2 other times, and no other time was faster than today's workout! Doing my pull-ups on the Neutral Grip bars with chin to bar also helped to reduce my time.

SOOOO CLOSE TO sub-7!:D

5 pm: Deadlifts

70/3
120/3
170/3
200/3
220/2
230/1 (PR)
220/2

Did more than this back in college (1997-ish), but it involved using wrist straps and an alternating grip. This is definitely a legit PR, both hands overhand grip with a hook grip.

[Herm Blancaflor]

Thanks for the replies, Matt and Johnny. I guess I am a bit tough on myself...counting on beating my last Murph time was a bit of a stretch in the 90+ degree temperature. At least I did the whole thing without taking off the weight vest!

As a side note to myself, I've always wanted to do that mid-line nightmare workout that CF.com posted on 5/23 that I did half of, due to the fact that I was competing in my first weightlifting meet 2 days after that day:

5 rounds for time:
25-2 pood (32 kg) KB Swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to elbows

I am doing the "Human Race" 10k tomorrow with some other crazy runners, and will probably do this a couple of hours after the run and after completing the WOD I usually do, the "from 1 cycle behind schedule CF.com" WOD. It's all good, because I get a rest day on Monday!

[Herm Blancaflor]

7 am:

run 10k: 57:45

(I did this with a client of mine who is training for the Las Vegas 1/2 marathon. He also did this 10k as a part of the Nike "Human Race" event, held today in numerous random areas throughout the world.)

First time at that distance since the late 90's. I was shooting for sub-60 minutes. Legs started out sore, and really didn't bother me from mile 2-5. That last 1.2 miles was hard! My split for the 4th mile was a downhill aided 8:29.

Overall, I'm really happy with this 10k time.

12:30:

I don't know about going to the gym for a 2nd session today. I don't feel so great, and I've got the show-stopping "upset stomach". Great. Hopefully it will go away.

[Herm Blancaflor]

was supposed to be a rest day, but I missed yesterday's 2nd WOD.

Did this WOD w/ Dani's 1:00pm CF group

(Matt jumped in too, after killing himself with deadlifts! I love this guy, he's just as psycho as I am!)

21-15-9 reps for time:
(40 kg barbell)
Burpee Deadlifts (plank only, no push-up to bar)
Hang Power Cleans
Push Press
Bent Over Rows

TIME: 9:03

Then:

10 reps of each exercise (not for time):

GHD Sit-ups
GHD Hip and Back Ext.
GHD Sit-ups
GHD Hip Ext.
GHD Sit-ups
GHD Back Ext.

8:00 pm (after work)

CF.com WOD from Wednesday 080827
(was supposed to do this yesterday, but didn't feel good)

For time:
30 Handstand push-ups
40 Pull-ups (chin to bar)
50 Kettlebell swings, 1.5 poods
60 Sit-ups (GHD)
70 Burpees (clap above ears)

Post time to comments.

22:11. Disappointed in my lack of HSPU ability. I'm too heavy!

[Herm Blancaflor]

I was doing well with my goal to be sub-200 in July. I was 203-204 back on the last week of that month.

I'm back up to 210. :(

Need to rope myself back in with the diet. I've been cutting myself too much slack, telling myself that "I need the extra recovery calories" in the foods I've justified eating. I should start thinking more about how fast my times would be if I didn't carry this extra weight.

Time to nail myself down.

[John Seaburg]

Rest day!

Fish Game with a client... 2115 points! :D

Herm,

I've yet to play the fish game. Can you describe it?

[Herm Blancaflor]

Herm,

I've yet to play the fish game. Can you describe it?

From http://www.concept2.com/us/motivation/games/fishgame.asp

Fish Game!
Introduced at the Head of the Charles in 2006, the Fish Game was an instant hit! The goal of this cunning game is simple: rack up as many points as you can by eating the nutritious fish while avoiding the large, toothy beasts that will send your points value plummeting to the ocean floor. The Fish Game teaches you how to modulate intensity.

How to Play
To access the game, select Fish Game on the Main Menu of the Performance Monitor. The game begins when you take a stroke on the rowing machine.

On the PM screen, you're the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. Move your fish up and down the left side of the screen by altering the intensity of your row. When a good fish is headed your way, align your fish with the oncoming fish and gobble it up for a points value (small fish are worth 30 points; striped fish are worth 60 points). Avoid those large, toothy predators, because each time they gobble you up, they take 45 points off your points value (once you're at zero points, you won't go any lower).

Each game runs for 4 minutes, with a play again option at the end (it's a great way to get in some extra meters!).

http://www.concept2.com/us/images/support/fish.jpg

[Herm Blancaflor]

CF.com's WOD from Friday 080829

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Worked out with Thom. Thom is getting way better with his jumping muscle-ups. A real muscle-up for him is right around the corner!

10:11. Used 62.5 kg for HPC. Was gunning for sub-10 minutes. Shucks!

Thom got it in 14:39!

Continued on with the 21 muscle-ups and got 9 more to get to 30. Total time for the MU's was not counted...I didn't remember to write down my time! Somewhere in the 18 minute range.

5 minutes later:

50 pull-ups for time
Herm: 2:29
Thom: 1:49

[Herm Blancaflor]

8:45 am
"Nancy"
5 rounds for time:
400m run
95# Overhead Squats, 15 reps

17:17, without a rack for the OHS. 44kg used for OHS. I set up the bar outside the side door by the pull-up bars.

This was the very first crossfit workout I ever did, way back in the middle of November 2007. Back then I didn't keep time (wished I did!), and used 30kg for OHS weight. I think I've come a long way, as I wasn't used to running back then.

[John Seaburg]

8:45 am
"Nancy"
5 rounds for time:
400m run
95# Overhead Squats, 15 reps

17:17, without a rack for the OHS. 44kg used for OHS. I set up the bar outside the side door by the pull-up bars.

This was the very first crossfit workout I ever did, way back in the middle of November 2007. Back then I didn't keep time (wished I did!), and used 30kg for OHS weight. I think I've come a long way, as I wasn't used to running back then.

Do you have an idea how long each 400m run took for this one compared to last November?

[Herm Blancaflor]

Do you have an idea how long each 400m run took for this one compared to last November?Good question. I can remember it, and it felt way harder and way slower than this time around. I would estimate each run to be 20 seconds slower, at least. But then again, I don't have hard times for those splits.

[Herm Blancaflor]

I think I pulled my rt. hamstring.

At 9:30 am, I started doing 100m sprints and felt a sharp pain on my 3rd sprint. I'm not taking any chances on this one. Ice is going onto it immediately, as well as some Ibuprophen.

I hope this isn't too serious, but I'm worried about it right now. :(

[Gabe Rinaldi]

that sucks....as someone going through an injury right now I can tell you the psychological distress is not fun for someone as active as us

I hope it's just slightly strained and you'll be back to it shortly

[Herm Blancaflor]

Thanks Gabe, you're right. I initially got depressed about it when I was thinking about not being able to crossfit for a while. We are very lucky to be able to do this stuff at all, healthwise. I didn't develop a limp from this morning's mishap, but I can feel something going on in there. I am treating it aggressively with ice and Ibu.

3:30 pm with Thom: CF.com's WOD from Sunday 080831

Weighted Pull-up, max weight for 1 rep.



Matched my BW+138# PR, attempted BW+143 3 times and came up 1 inch short of chin to bar each of the three tries.

Then I did a "Girl Pull-up": Serena in piggyback fashion...1 rep with her screaming "GO, GO, GO!!!" 2 inches away from my left ear. Thanks for the motivation! :rolleyes:

[John Seaburg]

Injuries make us better trainers. They're not fun but each one has something to teach about the healing proceess. That being said, I hope your hammy isn't too messed up.

[Herm Blancaflor]

Thanks, John. I will try to keep what you said about injuries in mind, and I have also decided to practice what I preach for once. I am icing the hamstring whilst in a slight hamstring stretch (thanks for the advice, Thom). This will keep it stretched and prevent a decreased ROM as it heals. It is not discolored and I do not walk differently than normal (well...normal for ME anyway!)

The next 3 workouts for me were supposed to be:

Saturday: Push Jerks 3-3-3-3-3
Sunday: Back Squat 3-3-3-3-3
Monday: Deadlifts 3-3-3-3-3

I will replace these with upper body non-running movements:

Saturday: Shoulder Press 3-3-3-3-3
Sunday: "JT" (Handstand push-ups, Ring dips, Push-ups, 21-15-9 reps, for time)
Monday: "GI Jane" (100 Burpee Pull-ups for time)

I will continue the ice/Ibuprophen/stretch protocol going throughout the weekend, and then hopefully I can test it a little bit on Monday, with all of the jumping/kicking legs out of the Burpee Pull-ups.

[Matt Brockhaus]

good luck with the rehab herm. h/s injuries are really an annoyance because of their lingering symptoms at times.
awesome work on the pull ups though: roughly 348# pull? thats awesome

[Herm Blancaflor]

Thanks, Matt. 138 + 210 indeed is 348. I've done that much before.

And thanks for the advice on stopping Ibuprophen 3 days post injury. I'm at that point tomorrow, so we'll see what happens w/o the anti-inflams.

Fish game x2: both games scores were over 2000!

Active Dynamic Warmup + 12" box jumps x 10 reps (hamstrings feel good, but still not gonna push it. Taking it slowly!)

Shoulder Press 3-3-3-3-3
40-50-60-70-80kg.

Did not push it today...playing it safe with my hamstring, so no lower body movement at all. Was talking to Analisa between sets, and we basically whined to each other about not being able to go heavy today. Misery loves company, and we were like peas and carrots today!

I am sooo ready for a metcon WOD! It's easy to forget how much hamstrings are involved with almost every movement until you injure one.

Afternoon cheat: Trader Joe's Triple Chocolate Bundt Cakes:
340 calories per 1/2 cake!
4 cakes per container = 8 servings
Eating all 4 = 2,720 calories
...should I eat the whole package? :p

[Herm Blancaflor]

Having an injury allows extra time for contemplation. I have been pondering my goals for a long time, and I have a general idea of where I want to be, but I have yet to really put a specific plan into action.

I will list goals in order of importance, assigning a number to each, and follow it with an action plan.

GOAL #1: Bring bodyweight down from 210 to 190 by January 1st, 2009.

My first and foremost reason to be fit is to be HEALTHY, and I don't think a bodyweight as high as mine at my height (5'9") is conducive to that, no matter if it's lean or not. I weigh 210 today. During my peak times of feeling healthy during my time in the military coincided with the days I was getting ready for Ranger School. I weighed 200 +/- 3lbs during that 4 month span in late 2002. I was doing lots of walking with a weighted pack, plenty of running and bodyweight exercises.

PLAN:

1) Strict Paleo Diet, and less cheat meals. I am holding myself accountable with on cheat meals by listing everything I eat off the paleo plan in this thread.

2) Also, this means METCONs every day I train...3 on and 1 off. If it's a pure lifting day, I will supplement with a METCON that makes sense within the next chain of 3 WODs.

Milestones:
Oct 1: 205
Nov 1: 200
Dec 1: 195
Jan 1: 190

GOAL #2: Compete at the Crossfit Games in July 2009. 'Nuff said.

PLAN:

1) Lose 20 pounds. Being 190 will have major advantages. Bodyweight workouts will become dramatically better and running times will drastically decrease. Although I may get weaker on the main lifts, the proportion of strength to bodyweight should remain the same. I will make an effort to keep my strength in the main lifts.

2) Intensity on the WODs. I will strive to put more effort in each of the WODs, which will translate into better results, faster adaptations to the workouts, and increasingly tougher times to best for PRs. Scaling up on weight and volume will be necessary sometimes, if a WOD is short like "Jackie", I could do a "Jackie x 3". Being 4 days behind on the main site's WODs gives me a great advantage by seeing what others are capable of and aiming to best their times and weights.

3) Attending CF challenges around the area and working out with other people as many times during the week as possible. Competition brings out the best in most people, and having someone to stay ahead of or catch will make you more prone to keeping the WODs intense.

Milestones:
Sep 27: Fight Gone Bad!
Oct 19: CF challenge in Milpitas
Jan 1: Reach 190 lbs of BW

SPECIFIC WORKOUT GOALS:

Snatch: 100% BW

Clean & Jerk: 125% BW

Back Squat: 200% BW

Front Squat: 150% BW

Overhead Squat: 100% BW x 3 reps

Deadlift: 250% BW

Shoulder Press: 100% BW

Crossfit Total: 550% BW

Muscle-ups in a row: 5

Pull-ups in a row: 50

Handstand Push-ups in a row: 25

Max Box Jump: 46"

500 m row: sub 1:20

1000 m row: sub 3:00

1 mile run: sub 6:00

5k (3.1 mile) run: sub 21:00

5 mile run: sub 40:00

"Angie": sub 15 min

"Cindy": 25+ rounds

"Fran": sub 4 min

"Helen": sub 8 min

"Linda": sub 20 min

"Murph": sub 35 min with a 20# vest

"Fight Gone Bad": 400+ reps

"30 Muscle-ups for time": sub 10 min

[Herm Blancaflor]

Warm-up:
Fish Game x 2: 2140 (PR) and 2490 (PR)... holy cow I'm getting good at this! :D
ADWU
Shoulder Dislocates w/PVC
2 HSPU
5 Ring Dips

WOD: "JT"
21-15-9 reps for time of:
HSPU
Ring Dips
Push-ups

TIME: 35:09. I've just been ass-whooped.

Round of 21 split: 4:40. HSPU were broken into 12-6-3. Good round.

Round of 15 split: 15:40. HSPU were expected to go better than sets of 2, but that's what this round was. Ring Dips were easy, but the Push-ups were more challenging than anticipated.

Round of 9 = NIGHTMARE. HSPUs were all singles, and they all felt like I was on the verge of failure. The 9th rep took 3 tries and 5 minutes.

This WOD is a brilliant case in point as to why it would benefit me to lose 20 lbs.

After: Light Back Squats, triples of 20, 40, 50, 55, and 60 kilos. Hamstring feels okay, so I decided to trot on the treadmill for 1/4 mile at 5 mph.

[Herm Blancaflor]

"Eva":
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time:

46:32:eek:
Spent. Thank the heavens it's rest day tomorrow before doing "Linda".

[Herm Blancaflor]

CF.com WOD 4 days ago:

"Linda":
10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift 1 1/2 BW (142 kg for me)
Bench BW (210 lbs for me)
Clean 3/4 BW (74 kg for me)
(I weighed 207 today)

Time: 22:53 (PR)

[Matt Brockhaus]

You Are An Animal!

[Thom Downing]

Impressive show today Herminator! Thanks for posting your goals as well, both interesting and challenging. I am excited to jump in on some of your work-outs as well.

[John Nguyen]

I am excited to jump in on some of your work-outs as well.

Don't be late. ;)

[Herm Blancaflor]

Thanks, guys! I try to break a PR each time I workout. My M.O. is 100% intensity every WOD.

Intensity = Results. I don't like wasting my time doing easy workouts. :)

9:00 AM
"Daniel"
50 pullups, chin to bar, neutral grip
400m run
21 thrusters at 95lbs (43kg)
800m run
21 thrusters at 95 lbs (43kg)
400m run
50 pullups, chin to bar, overhand grip

Time, as Rx'ed, 18:46 Those last 50 pull-ups were tough!

From Thom's Program thread:
"130pm Memorial work-out with Jimmy,Kevin,Jen,Herm all done outside in the nice weather...

9 exercises 11 reps for 2001 seconds (33:35mins) as many rounds as you can

1.40kg Power snatch
2.30# DB Split jerk (11 each side)
3.28kg KBHP
4.Pull ups
5.24kg KBswing
6.Box Jumps
7.Burpees
8.Knees 2 Elbows
9.Rower for cals

I got 3 rounds + a rower. It was a fun and social work-out as I was super sore from yesterdays monster work out. Thanks to Jen for putting this one together, and thanks to everyone for suffering with me. 'NEVER FORGET'"

Thanks, Thom, Jen, and Kev! Always fun to work out with my friends. I did 3 5/9 rounds. I was still spent from "Daniel" earlier in the day.

[Herm Blancaflor]

SORE TODAY from the last 2 days: Linda, Daniel, Jen's 9/11/2001 workout, and Dave's 1/2 hr massage!

4 days ago, CF.com posted "run 3k". I figured out that it's only about 200m short of 2 miles, so I did a 2 miler instead.

15:14. Very slow and disappointing. Let me explain:

The Army tests a Soldier's physical aptitude with max push-ups in 2 min, max sit-ups in 2 min, and a 2 mile run time. The minimum passing requirement for my age and gender (18 y.o. male when I entered ROTC in 1993) was 42 push-ups, 52 sit-ups, and a 15:54 or faster 2-mile time.

In Military College (1994) I did a 13:01 2-miler, and more recently was able to do this distance in 13:09 in the Army in 2002! I want to get this time back down that way, and will be adding it to my goals sheet.

[Herm Blancaflor]

REST DAY. Must...rest...today...resist...urge ...to...lift! :rolleyes:

Going to keep today's food intake moderate. Weighed in at 205 this morning on my home scale. I'm doing quite well on the foods and calories I have allotted myself daily. Going to keep progress going. No cheat meals for me this weekend.

I am feeling rather good, but alas it is a day of rest. Maybe a bit of stretching and gymnastic moves are in order for the day. Karen's stretching clinic is today...perfect! :)

My meals for today, shown in the attached picture. Skipping the shake (muscle milk) due to not working out today...I don't need it.

[Herm Blancaflor]

Pretty cool Sunday when the gym is packed full of trainers and we're all working out as hard as we possibly can!

I invited Gabe, Michelle, and Matt to join me at FIT today around 10:30. We decied on various WODs. Matt stepped up bigtime today and did "Linda" as Rx'ed, Gabe and Michelle had their hand at the new WOD posted on CF.com called "The Chief", and I decided on trying "Fran" in preparation for next month's challenge. Then, as we were getting towards the end, Greg shows up to do Back Squats and Deadlifts! I tell ya, the energy in FIT was THRU THE ROOF. Perfect opportunity for me to PR.

"Fran":
21-15-9 reps of:
43 kg BB Thrusters (past parallel)
chin above bar Pull-Ups

Time: 2:54 (PR)

You Tube video of it (thanks, Gabe!):

Sub-3:00 Fran (http://www.youtube.com/watch?v=hbCNZfo5pLE)

***NOTE***

I just checked the CF.com WOD for tomorrow (9/15/08)...take a guess which one got posted.

CF.com WOD for 9/15/08 - FRAN (http://www.crossfit.com/mt-archive2/004151.html)

I think I'm psychic!

[Herm Blancaflor]

"Fight Gone Bad!"

(Make-up from 9/11/08, when I was supposed to do it)

as Rx'ed, Started all rounds with Wall Ball.

Wall Ball 32/25/20
SDLHP 30/25/25
Box Jump 25/21/15
Push Press 40/32/35
Rower Calories 9/9/15
Total per Round 136/112/110

Total Reps: 358. 8 reps shy of my PR

[Herm Blancaflor]

Fish Game - 2760 (PR)

From CF.com on 9/12/08:

Clean & Jerk 3-3-3-3-3 in Kg:

50-60-70-80-90

Then "Grace" with "Benfoot":

62kg Barbell, Floor to Overhead, 30 reps

Time: 2:07 (PR)
Ben: 2:54 (50kg)

We both did power cleans with a push press to get the bar up. Left shoulder is feeling sore/strained from FGB yesterday and this stuff today. But I might still do FGB tomorrow with a group for practice.

I know, I know...:rolleyes:

[John Nguyen]

You're like your avatar.
Monster.

[Herm Blancaflor]

Left shoulder is still hurting from FGB and C&Js. Decided to take it easy for the rest of the week, and start again on Monday. Going camping this weekend! :)

"Jackie" @ 70% intensity
1000m row (3:40)
50 BB Thrusters @20kg (20-15-15 reps)
30 chest to bar pull-ups (10-10-7-3 reps)

Time: roughly 10 minutes.

Double-under practice: roughly 40 reps.

Box Jumps - Concentration was on landing flat on feet and softly, using full squat to cushion the jump. Did these barefoot (in socks).

34" box x15
36" box x10
40" box x5
42" box x3
44" box x2 (PR)

:)

[Herm Blancaflor]

A variation of "Michael" @ 70% intensity

800m run
50 K2E
50 Good Mornings w/20 kg bar
800m run
50 GHD Sit-ups
50 GHD Back Ext.
800m run
25 leg raises on the floor
25 SL Sit-ups
50 KB Swings (Russian-style), 24kg

Time: 30:37

[Herm Blancaflor]

Just got back from Sequoia National Forest. Had a great, relaxing weekend with Thom, Kevin, Eric, Gabe, and Stormy. Tons of camping food, a bit of off-trail wandering, and a lot of laughs! Thanks for inviting me out there Thom.

:cool:

Crappy diet all weekend (typical camp food...yum!) Going to relax for today...Ordered a PIZZA with Thom!

I will hit it hard on Monday. Focus for the week will be staying on track diet-wise and lots of stretching and foam roller in preparation for Fight Gone Bad on Saturday. Shoulder is still not feeling that great. It has to hold up for a couple more weeks!

[Greg Nagaye]

OK...December 5th 2009...the Excalliber in Culver City...get ready:eek:

[Herm Blancaflor]

Grace...what a great way to break in the Fall. However, I did this WOD last week with the C&J 3-3-3-3-3 WOD that was recently posted. So as to keep the program on a similar track, I opted for "Heavy Grace", in which a full squat clean is mandatory, a la Crossfit Games 2008 Final event:

"Heavy Grace"
30 floor-to-overhead, 71 kg, using a full squat clean.
Time: 5:23.
Took it in sets of 5-3-2-2-2-2-2-2-1-2-1-1-2-2-1.

20 minutes later, tested my max wall-ball reps at the 8 foot target (which will be used for FGB): 41 reps in 1 minute. Then tested max reps with Box Jump: 25 in 30 seconds, using bounding on/off the box. I think it would be okay to start in the box jump or the SDLHP positions. I think push press is where I will make the most reps.

OK...December 5th 2009...the Excalliber in Culver City...get ready:eek:You're ON! I will start training bodybuilding style once the CF Games are done in July. Back to my roots for 5 months or so. That'll be fun!

[Herm Blancaflor]

10:30 AM
CF.com from Sunday 080914
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Cycle: Rounds (Total reps)
1: 6 (108)
2: 5 + PC + PU (99)
3: 5 + PC (93)
4: 5 + PC (93)
5: 5 + PC + PU (99)
All 5 Cycles: (492 reps)

Did this one with Matt. Deceptive little WOD. Thanks for the motivation, bud! You're super fast on the BW exercises, and it was hard to keep up!

5:00 PM
Run 5k, from CF.com one 3-day cycle ago (the WOD I was supposed to do!)

29:10. Terrible!

Both Vastus Mediali cramped. AGAIN. Not in the least bit winded after running it. VERY FRUSTRATING. :(

[Herm Blancaflor]

Was supposed to do the Filthy Fifty. Took it easy today in prep for Fight Gone Bad 3 days from now.

Fish Game: 2040

Muscle Snatch 40kg/5 x5 sets

then 5 rounds of:

-Deadlift 160kg/3
-followed immediately by 1-24" Box Jump. The box was set up 24" in front of the bar, so that I had to jump over the bar to the top of the 24" box.
-followed immediately by 4 more "normal" 24" box jumps.

Lots of foam rolling and stretching.

[Herm Blancaflor]

Thursday 9/25/08:
Lots of Foam rolling and stretching, shoulders and hips. Rest day! :D

Friday 9/26/08:
Was supposed to be Isabel (30 reps of Power Snatch for time), but since the big event is tomorrow, I decided to work snatch technique, which I haven't done in way too long. 40 kg for most sets, until good-ol' Rob convinced me to go heavier!

Snatch (work on technique)
40/3 x5
50/2 x3
60/2 x3

Working on dropping to the full squat in the snatch, instead of catching at 90 degrees and dropping into an OHS. Getting better, and the lighter weights were better technique-wise.

Good progress on snatch technique.

[Herm Blancaflor]

"FIGHT GONE BAD!"
THE FUNDRAISER FOR PROSTATE CANCER!
11:30 AM

DONATE HERE! (https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=275345&lis=1&kntae275345=B3BF0E2E736B46589264B4ECD7AAB971&supId=231464294)

Started with the Rower.
WallBall was 8 ft. Target this year.

Row: 15/8/8
Wall-ball: 40/30/35
Sumo deadlift high-pull: 35/25/25
Box Jump: 27/27/20
Push-press: 52/45/40

Totals: 169/135/128

TOTAL SCORE: 432 (PR)

[Leo Cunningham]

Wow! What an effort! And that awesome score fails to reflect that in round 1 Herm lost time by mistakenly doing several push press reps at the lighter weight before correcting to the "A" weight. (No, those reps at the lighter weight were not counted).

[Herm Blancaflor]

Thanks for counting my reps and the motivation, Leo! You really motivated me by texting me the other day. When you said this, I knew my reps were REALLY making a difference:

"FYI: I plan to donate 100 bucks plus 1 buck for every rep more than me you do in FGB on Saturday. Pressure's on..."

You did great too, as all of those grueling mornings are paying off for you! Next time we'll go for it with "as Rx'ed" weights and get you above 300! :)

After we cleaned up, I had energy left for another workout.

2:00 PM

Clean & Jerk
40/3
60/3
80/3
90/3

From CF.com's WOD on TUESDAY 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

TIME: 22:15.

Used the parallettes and a 20" box to do inclined foot push-ups, chest past the parallettes. Don't underestimate the virtual shoveling!

[Herm Blancaflor]

From the Crossfit Games website!

The 2009 CrossFit Games will be July 11-12, 2009.
The exact format of the Games will not be announced until July.
It is likely to be quite different from the 2008 format.
The 2009 Games will not be open enrollment.
There will be no scaling.
You must qualify to enter.
There will be a series of qualifying events in May, 2009.
More details to follow here over the coming months.
:)

[Herm Blancaflor]

CF.com WOD from Wednesday 080924:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Scaled up, because I'm always thinking that treadmill = easy way out:

Wore 20# weighted vest throughout,
Chest-to-bar Pull-ups,
Treadmill inclined to 5% grade.

5 rounds, plus .09 miles of the 6th.
15, 12, 10, 10, 10 Pull-ups.

Stayed between 5.5-6.0 mph on the treadmill, didn't go to absolute failure on anything except for the first set of pull-ups and the last .09 miles (pushed 7 mph on #6).

Kinda sore from FGB yesterday. I'm wondering how sore everyone else is from it!

[Ben Fletcher]

432!!! Yea HERRMM!!

[Herm Blancaflor]

CF.com WOD from Friday 080926:

30 Muscle-ups for time: 8:40 (PR)

Then:
40 lbs weighted Chest to bar Pull-ups 5-5-5-5-5
40 lbs weighted Ring Dips 5-5-5-5-5

Then:
CF.com WOD from Monday 080922:

"Isabel"

For time:
Snatch 135 pounds, 30 reps
Used 62kg. First time doing this...did Power Snatches.

Time: 3:45. Better than I expected.

[Herm Blancaflor]

GOAL #1: Bring bodyweight down from 210 to 190 by January 1st, 2009. Milestones:
Oct 1: 205

Oct 19: CF challenge in Milpitas
"Fight Gone Bad": 400+ reps

"30 Muscle-ups for time": sub 10 min
Wt. Today: 202.5
FGB: 432
30 Muscle-ups: 8:40

And the Oct 19th Challenge update: I am in the final heat with a few MONSTERS, including at least 2 top CF Games placers. What a great gauge that will be to have going into the winter months of training!

[Herm Blancaflor]

CF.com WOD from Saturday 080927

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Previous: 12:23 (7/14/08)
Today: 11:36 (PR)

[Herm Blancaflor]

Massage after I coached Crossfit.

WOD#1: With Thom at 8:00 AM

Push Jerks 5-5-5-5-5

Herm: 50-60-70-80-90 (100 for 1 rep, PR)

Thom (3 reps per set): 40-50-55-60 (65 for 2 reps)

AFTER:

Monkey Crawl, 2 passes w/5 pull-ups per pass, 2 sets
11 Clapping pull-ups in a row

That was the first time I've ever done clapping pull-ups. Thanks for pushing me, Thom!

-------------------------------

WOD#2 @ 12:00 Noon

"Karen": 150 Wall Ball shots
10' target, 20# ball, for time

Time: 8:11. :(

Crap! I was hoping for sub-7:00. Guess the massage and the Push Jerks got me. Had a Blue Thunder post workout.

[Herm Blancaflor]

6AM
Back Squat 5-5-5-5-5
(in Kg)
100-120-140-150

(160 for 1 rep.)

9AM-5PM: USAW Olympic Weightlifting Certification

Practical application, about 2 hours worth:

Lots of lighter weights clean and snatch pulls, front and back squats, push presses, shoulder presses both snatch and clean grip, hang power cleans and hang power snatches. Then went outside for some plyometric techniques. Spent!

[Herm Blancaflor]

REST/DRIVE TO WA STATE

Stiff from all that driving. Did some foam rolling and called it a night. I'm in Portland/Vancouver area visiting my brother. Going to visit CrossfitHEL in downtown Portland this morning to see if I can sneak a WOD in! :D

[Herm Blancaflor]

I went down to the HEL (Human Evolution Lab) affiliate. What a great gym! Special thanks to Matt at HEL for putting together a basic yet brutal one:

Deadlift 1-1-1-1-1
(in lbs)
315/2
405/1
455/1
495/1
515/1 (PR)

THEN...
500m row x 5 rounds, each round starting 3 minutes on a continuous clock (0, 3, 6, 9, 12)

1st iteration was 1:24.5 (PR) on a Model D Concept 2, then hung on for dear life with the 2nd thru 5th intervals. I used a Model B Concept 2 that didn't display distance or time for the 2nd thru 5th intervals, so I just rowed as hard as possible for 1:30, rested for 1:30. BRUTAL!

[Gabe Rinaldi]

congrats on 2 PR's in one day

I just noticed on Jason Khalipa's webpage:

http://crossfitsantaclara.com/

that you're in the same heat as him:

Heat 8 - 11:45a/2:15p/4:45p

Brandon Banks/Tyler Begiebing/Jason Khalipa/Herm Blancaflor/Will Blaker/Candace Hamilton

Should be fun for you...keep up the great training!

[Herm Blancaflor]

Yeah Gabe! That's gonna be a killer time. I hope to at least be respectable compared to Jason. His "Nate" score is 16 rounds. He is a true freak.

Another morning of fun! Met up with Kurtis and Laurie of RCF. What great people and great clients they have! Started off with:

Shoulder Press 3-3-2-2-1-1-1 (in pounds)
95/3-135/3-185/2-185/1 (failed on 2nd)-195/1-200/X (Fail)

Then more people filtered in. 2 hardcore studs filtered in, and they challenged me to this WOD:

"The Mule"
21-15-9 for time of:
315# Deadlift
Chest to bar Pull-ups

Time: 6:14. Great workout!

Here's a quick shot of the 3 of us who went head-to-head. Me, resident badass and Olympic Weightlifter Tim (the short one), and an SOF Soldier who if he told me his name, he would have to kill me. I just so happened to peek at their hall of fame board... and Tim has a 2:37 "Fran"!

[Herm Blancaflor]

CF Pierce County!
5 PM with Ben Chapman and Hopper (Hopper, what a great CF last name!)

GI Gran
21 15 9
135# floor to overhead
burpee pullups
11:07... Ben was breathin' fire down my back the whole way. You're a beast, Ben! :eek:

Thanks guys! Please come visit when you're in town!
(Photo: Ben in white, Hopper in tan)

[Herm Blancaflor]

Woke up early to drive out to Seattle (about 1 hour from my Dad's place)... what a great morning, crisp, bright, and more sunbreaks than I've ever seen on a Western Washington October morning!

Matt was our instructor. There was a huge class there, 14 crossfitters including me!

WOD: "POST SUB-PRIME MELTDOWN"

1 MIN WORK @ EACH STATION,
1 MIN REST AFTER EACH STATION,
4 ROUNDS,
MAX REPS EACH MIN OF:

95# Thruster
24 kg KB Swings
Pull-ups (chin above bar)
Row for calories

Scoring
Exercise/R1/R2/R3/R4 (I started with the Thrusters):
Thruster/26/16/13/15
Swings/29/29/21/27
Pull-ups/25/15/17/26
Row/19/15/15/23
Total (each round)/99/75/66/91
TOTAL REPS: 331

Whew! There are some hard chargers in Seattle! Many of the guys had me beat with swings. Concept II rowing seems to be my weak link. These people can pull that rower handle!

A pic of me and Matt below, whom I happen to have gone to WSU with in the late 90's! We knew each other from the weightroom, back when we were "meatheads"... well I guess I can still count for being meathead-ish. Great to see you again brother. What a small world this is!

[Herm Blancaflor]

Second pitstop for me at RCF.

Started out with the RCF WOD:

10 Wall Ball shots, 10ft target, 20# ball
7 Knees to Elbows
8 rounds for time

TIME: 6:28
(One of the firefighters did this in 5:28, then 20 minutes later did it in 5:27! :eek: )

Then decided to try the new hero WOD:

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Ryan, I apologize. I did not finish your namesake WOD. My muscle-ups were a complete failure in the 2nd round.

To make matters worse, Laurie (the owner) and the good people at Rainier Crossfit were waiting for me to finish last night so they could go home. (Laurie, thanks for pushing me to finish the 2nd round of muscle-ups. You showed me some great crossfit style tough love.)

I'll make this one up to you Ryan, I promise. For now I have to stay on the safe side and take a bit of rest, at least for the morning. Not making an exuse, but I'm feeling all of those deadlifts and pull-ups.

Kurtis, Laurie, and all of you great people at Rainier, thank you so much. You are an awesome family and love the atmosphere you've fostered at RCF.

If anyone wants to check them out while visiting the great state of Washington, please contact me and I will put you in touch with Kurtis an Laurie.

[Herm Blancaflor]

This diet punishes you for cheating. My workout at RCF after cheating was sub-par for me and I feel crappy today. :o

As promised, I would hold myself accountable for the times I cheat on my diet, so here's my cheating for the past 16 hours:

Lunch yesterday: Black Angus...HUGE bake potato with all the fixin's. Steak, salad, and veggies are all paleo friendly.

Dinner: tilapia (which is paleo), sweet potato, and CHOCOLATE! 10 pieces of "Hershey's Nuggets".

Breakfast today: 2 german style deli rolls with jelly and butter, on top of my usual paleo breakfast of 4 eggs and 1 grapefruit.

Okay, enough cheating for this week! I have to get to the grocery store to buy my chicken and broccoli!

[Greg Nagaye]

You need help...seriously...:cool:

Hope you're spreading the word...if you know what I mean!!!:p

[Herm Blancaflor]

You need help...seriously...:cool:

Hope you're spreading the word...if you know what I mean!!!:pYep, all them know about our little challenge, and all of them know I need help!

Last night I took a break from the METCON and pull-ups, instead I did some Oly Lifting at CF Tacoma:

Snatch: 135 lbs (about 61.5 kg) 3 sets of 2

Clean & Jerk (all singles): 135-185-205-225-235 (about 106.6 kg, a PR)

Surprised myself with a C&J PR. I have done 110 kg before, but the Jerk was a press-out. This one snapped right up to arm's length. :)

[Herm Blancaflor]

Rainier Crossfit again at 9 AM:

ATLAS STONES!
Warmed up with some Atlas Stones...what a killer move! I got up to the 215 #'er and barely got it to the platform... couldn't budge the 230 # stone AT ALL. :o

Rainier CF WOD: Back Squat 3-3-3-3-3 (in lbs)

(Owner Kurtis showed me the "Buffalo Bar". Thicker than an Oly bar and shaped like the horns of a Water Buffalo. It felt solid as heck, but felt awkward to me.)

225/3
275/3
315/3
335/3
355/1 (I'm sneaking up to my 1RM of 374... I want 400# by the end of the year.)

Then finished up with OHS 135/3 3 sets. Thanks for the great coaching, Laurie! Your pointers helped me for each successive set. You've got an awesome sense and an eye for correct movement!

Gonna go to a rock climbing place in Seattle later tonight with a friend from Junior High :)

[Herm Blancaflor]

1 week away from BGDC event in Milpitas! :eek:

Back to my 3 WOD behind schedule...so I get to try a failed WOD over:

CF.com WOD from WEDNESDAY 081008

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

By each of 5 rounds:
6:29
14:50
23:33
32:54
38:58

Failed on the first MU! When I got it on the 2nd try, I saw stars, and realized that the 14-hr drive back home might be affecting me. Persisted and ended up with an OK time. I ended up failing on 3-4 other MU attempts. This was definitely one that challenged me mentally and forced me to think twice about quitting.

[Herm Blancaflor]

Did an easy 3 rounds of Fight Gone Bad with Thom and Taylor Tolleson... then:

CF.com's WOD from Thursday, with Thom:

"Erin":
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups (did Chest to Bar)

Each round split:
1:45 (only did 15 Pull-ups... OOPS! :o )
5:26 (made up the 6 with 27 Pull-ups this round)
8:50
12:27
Total Time: 15:53
Damage: Left hand callous tore (palm under the middle finger) and small blister on the matching side of the right hand. I love crossfit!

Then went on an easy 1 mile jog with Thom. :)

[Herm Blancaflor]

"Mr. Joshua":
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Each round split as follows:
1. 4:45
2. 11:07
3. 16:55
4. 22:32
Total time: 28:05

Better than I expected! I compared my time to that of a Canadian CF bad-a** named Anthony Bainbridge (he competed at the games, top 20 finisher I think), and he did it in 27 and change... but he used abmat sit-ups.

[Herm Blancaflor]

Active recovery days from today until Sunday.

Focus areas: Snatch, Clean & Jerk, and Stretch/Foam Roll.

Today @ 8 AM:

Hang Snatch
40/3 x 5 sets

Wasn't planning on doing anything else, but the hang snatches felt good...so:

Snatch
40/2
50/2
55/2
60/2
65/2
70/2 (1st time doing 70 for 2 reps)
75/1 (tied PR)
77.5/1 (PR)
80/x, 80/1 (PR) :)

Thanks to Johnny and Kevin for their little pep talks before that PR!

And thanks to Rob for the tough love. I wouldn't have done 80 without him telling me to.

[Herm Blancaflor]

Clean & Jerks

40/2
60/2
70/2
80/2
90/2
100/1
100/x (Jerk was a pressout, and caught the clean on the meat of my hand. Bad lift all around.)
100/1

Was going to do Jerks from the rack, but my right hand was hurting. Still is.

[Herm Blancaflor]

The "Big Girls Don't Cry" event, in Milpitas (Crossfit Unlimited) is on Sunday 10/19/08 (2 days out!) The event consists of 3 workouts, with 2 1/2 hours between each workout:

Workout #1: "Fran" 21-15-9 95# Thrusters and Pull-ups for time

Workout #2: "Karen" 150 Wall-Ball shots for time

Workout #3: "Grace" 135# Floor to Overhead 30 reps for time

Total time for all 3 workouts is the basis of scoring. Lowest time wins. I'm in the final heat (heat #8) with Jason Khalipa, the 2008 CF Games Winner. Heat #8 "Fran" starts at 11:45 AM. It would be cool to see some of you out there. It would make me more motivated with a little hometown support!
__________________________________________

Today was movement practice for BGDC. Thanks to Thom for checking all of my range of motion. Had to ensure legitimacy for Sunday's standards.

Power Snatch (Me, Jeff Richardson, and Thom)
40/3 x 3 sets
50/2
60/2
70/2 x 5 sets

Thom did some Cleans (HE PR'ED WITH 82.5!), Pull-ups, and OHS, while I did:

4 rounds, untimed w/ 40 extra #'s (both weight vests):
7 Wall Ball shots @ 10 feet, 20# ball (these suck with wt. vests)
5 chin above bar Kipping Pull-ups (the kip felt like it was in the right groove)

Then:
Thrusters
45/5 x 2 sets
50/5 x 2 sets (these felt better as I kept the bar on shoulders and elbows higher)

After: Foam Roller and Muscle Milk

From now until the BGDC event, I will concentrate on foam rolling, stretching, and sleep. Angelo is getting married tomorrow!

[Herm Blancaflor]

Workout #1: "Fran" 21-15-9 95# Thrusters and Pull-ups for timeFinally recovered from doing Fran in 3:09 (not a PR...2nd best time), currently in 2nd place behind Jason Khalipa (he hit a 2:23!). 3rd place is a 3:12, so the competition is tight between the two of us. Karen is next. My best time for that one is 7:41, and I planning on crushing that time.

[Herm Blancaflor]

Workout #2: "Karen" 150 Wall-Ball shots for time
Legs fried! Could only do an 8:20 on Karen with everything I had today. I am dropped down into 8th or 9th place right now. I have one more effort to give on Grace!

Total time right now is 11:29. :D

[Herm Blancaflor]

Workout #3: "Grace" 135# Floor to Overhead 30 reps for time

Total time for all 3 workouts is the basis of scoring.Time: 1:55 (PR)

Total time: 13:24, 5th Place :)

After:

Got done helping to return their Crossfit gym back to the way it was before the event, moving things and such. Got invited to eat dinner out at the local Red Robin, and had a HUGE cheeseburger, some fries, and a slice of pumpkin pie. When dinner was done and it was time to leave, my legs were stiff and cramping up badly! Limped back to my Jeep and drove back to Los Altos. I'm going to feel this in the morning! :eek:

[Scott Kolasinski]

Congrats on your performance and even better for finishing the pumpkin pie through the leg cramps! Way to represent!

[Herm Blancaflor]

Indeed, Scott! Thank you! I didn't even crave the pie, but it was there and I was already off my Paleo foods, so I figured why not!

Today was back to the 3 behind CF.com WODs. Thank goodness there's no metcon today:

Hang Snatch 40/2 x 3 sets
Snatch
40/2
50/2
60/2
70/1
75/fail
75/1 (kinda ugly, caught it low and had to save forward)
60/2 x 2 sets

Then a light 10 min trot on the treadmill at 4.5 mph, to get the legs loose again.

[Herm Blancaflor]

Clean & Jerks

40/2
60/2
70/2
80/2
90/2
100/1 x 2

Even more sore today than yesterday in my quads! The weight feels light today, but I didn't want to push it too much. Good short lift today, about 30 min total.

Should I enter the 11/09 Golden West Open? :D

[Herm Blancaflor]

I found a version of my last workout from Sunday on Vidmeo.com. I conveniently happened to be in the background of CF Oakland's videocam, as they were filming their top 2 competitors. Thanks goes to CF Oakland!

BTW, those guys and girls are INTENSE. Candace, Tamara, Brandon, and Daniel are definitely going to rip it up at the CF Games in 2009.

Link:Herm does "Grace" in 1:55 (http://vimeo.com/2024420):D

[Herm Blancaflor]

1 RM Overhead Squats. Old PR was 85kg.

Increased warmup sets of 3 reps from 20kg to 70kg.

80/2
90/1 (PR)
92.5/1 (PR)

[Herm Blancaflor]

Snatch
40/2 x3 sets
50/2 x3 sets
60/2 x3 sets
65/1 x2
70/fail, 1, 1
75/1, 1
80/fail, 1, fail, fail, 1

Total reps: 30

CF.com WOD from Friday 081017

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

7 rounds! Last time got 5 rounds in 30 minutes. 1st METCON since BGDC.

Round 2 at 5 PM

"Frank" (conjured by our very own Frank the Tank!)
500m row
25 BW Squats
25 Pull-ups
25 Push-ups
25 SL Sit-ups
400m row
20 BW Squats
20 Pull-ups
20 Push-ups
20 SL Sit-ups
300m row
15 BW Squats
15 Pull-ups
15 Push-ups
15 SL Sit-ups
200m row
10 BW Squats
10 Pull-ups
10 Push-ups
10 SL Sit-ups
100m row
5 BW Squats
5 Pull-ups
5 Push-ups
5 SL Sit-ups

Time: 16:20. Rower was on continuous on "Just Row", to get to each milestone of meters (500, 900, 1200, 1400, and 1500). Pull-ups were chin above bar.

[Herm Blancaflor]

Serious gut check last weekend for me. Here's a pic of me struggling thru my last 20 or so.

Golden West Open on 11/9/08.

I'm going to start changing my schedule of lifting to evenings (time of day my wt. class will be lifting), and doing scaled UP Crossfit WODs. From here on, the WODs will be done to be heavier and harder, and if reps are too much to complete the WOD within 20 minutes, it will be shortened.

[Herm Blancaflor]

Clean & Jerk
40/2
50/2
60/2
70/2
80/2
90/1
100/1
105/1
110/Fail (Clean & Pressout)
110/1 (PR)

After: Headstand to handstand 3 times (first time ever balancing a handstand for more than 1 second!) and 1 muscle-up.

[Herm Blancaflor]

Barbell Club @ 11 AM

Snatch
40/3 x 2 sets
50/2 x 3 sets
60/2 x 2 sets
70/2 x 2 sets

Power Snatch
50/5
60/5

Box jumps, up to 42" x 5 reps (barefoot)

Abbreviated CF.com WOD from Tuesday, 10/21/08
(original was 12 reps of each exercise for 10 rounds)
5 rounds for time:
6 Weighted Burpees with an 8" target, 2-20# weight vests
6 Weighted Pull-ups, 2-20# weight vests

Time: 5:04. Did this barefooted. I like making these heavier and shorter. They become more intense!

[Herm Blancaflor]

Was supposed to do a 5k run today, but felt stuffed up and sick. I think it has been coming on for about a week slowly. Felt a bit under the weather last week starting around tuesday, but was hoping it would go away. Today is hopefully the worst of it. I think the extra rest day is going to help me.

On a separate note, the annual Pacific Weightlifting Association meeting was today at FIT. I learned a lot about the nuances and the politics of Bay Area Weightlifting today.

Diet- I ate very little today, and after the meeting I had a bit of a cheat... tons of raspberries (which is allowed), a Hershey's Special Dark bar, a package of 10 Quaker ricecakes, and a 1-liter bottle of V8 (not necessarily cheating on paleo, but I was craving it for some reason!)

Ended up being roughly 3,000 calories within 3 hours.

Tomorrow is a scheduled rest day, but I hope to do a bit of technique work on the snatch and clean and jerk. If I feel the same as today I will take the whole day off and rest again.

[Herm Blancaflor]

I feel much better this morning, about 85% this morning! If I feel just as good later on today, I will definitely practice Oly lift technique and some handstands/fwd rolls.

12 Noon: Snatches
40/3 x 2 sets
50/3 x 2 sets
60/3 x 3 sets

2:30 PM: Clean & Jerk
40/3
60/2
80/2 x 5 sets

5:30 PM: Headstands to headstands, fwd roll from headstands. Then did 2 rope climbs, for Mariana and Juliana :D

[Herm Blancaflor]

CF.com WOD from October 24, 2008

Four rounds for time:
Run 400 meters
Rest 2 minutes

1 1:11 (PR)
Rest 2-3 min (didn't time rest interval)
2 1:19
Rest 2 min
3 1:23
Rest 2 min
4 1:25

I gave an honest effort. No sandbagging. Ran in flat-soled shoes (non-running) and am anticipating sore feet tomorrow. Tried a zero heel strike method...not quite sure if it's really "pose" running or not.

4 PM @ Crossfit Santa Clara (the Crossfit Games winner's gym)

light C&J, up to 175 lbs, then

Max Squat Cleans (in lbs)
185-205-225-235-245 (PR, roughly 111.3 kg)

then worked on a couple of full snatches

Jason Khalipa is not only a complete beast, but also a great guy. Very friendly atmosphere at his crossfit gym! Here's a shot of me leading them thru a few stretches in preparation for squat cleans:

[Herm Blancaflor]

Felt tired and sore this morning, so I was a bit hesitant going into this WOD:

WOD from 1 cycle back:
"Crossfit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

Back Squat
120/3-140/3-150/3-160/1-170/1(PR tie, hurt my right hip a little)

Shoulder Press
60/3-70/2-80/1-90/1

Deadlift
110/3-160/2-210/1-230/1-235/1(PR)

Total = 495kg = 1089 lbs (PR)

BW = 204 lbs
Category = Advanced

[Herm Blancaflor]

1 PM

"Elizabeth"
21-15-9 reps for time:
62 kg Squat Cleans
Ring Dips (upper arm to parallel)

Time: 7:55 (PR)

8 PM

Snatch (kg)

40/2 x 2
50/2
55/2
60/2
65/2 (made, failed, made)
70/2
75/1 x 2
80/1 x 2

I still feel very tender in my right hip, so I am extremely pleased that this was the best snatch session I have ever had in my life! Only missed one lift out of 19 attempts, and that wasn't at max weight!

[Herm Blancaflor]

Light day. Supposed to be a rest day, but I fel like I need the practice. Golden West is in 9 days!

Clean & Jerks
40/3
45/3
50/3
55/3
60/3
70/3

[Herm Blancaflor]

How did it get to be November already? :confused:

GOAL #1: Bring bodyweight down from 210 to 190 by January 1st, 2009.

PLAN:

1) Strict Paleo Diet, and less cheat meals. I am holding myself accountable with on cheat meals by listing everything I eat off the paleo plan in this thread.

Result: I'm still on a strict Paleo, with not much regard to zone style ratios. I am eating less carbs and more fat than is recommended. Cheats have been far less since annotating them in this thread. It is working.

2) Also, this means METCONs every day I train...3 on and 1 off. If it's a pure lifting day, I will supplement with a METCON that makes sense within the next chain of 3 WODs.

Result: Sometimes (about half of the time) I am supplementing another WOD, but it is usually Olympic Lifting. I am preparing for the Golden West.

Milestones:
Oct 1: 205- DONE
Nov 1: 200- DONE! 199 as of this morning! :)
Dec 1: 195
Jan 1: 190

GOAL #2: Compete at the Crossfit Games in July 2009.

PLAN:

1) Lose 20 pounds.

Result: 199. Still on target. It will be difficult to lose the next 5. I will et there and then view performance to determine if more weight loss would help or hurt my CF performance.

2) Intensity on the WODs.

Result: I am pushing hard to meet or beat previous times on these WOD. So far, I am improving in about 95% of all my workouts.

3) Attending CF challenges around the area and working out with other people as many times during the week as possible.

Result:

Sep 27: Fight Gone Bad!- 432 reps (Most reps worldwide).

Beginning of Oct: visited 5 other affiliates in OR and WA states. Hit C&J, DL, 500m row PRs.

Oct 19: CF challenge in Milpitas- 5th place out of 25, 2nd fastest "Fran" and 3rd fastest "Grace" of the day.

Oct 28: Visited CFSC and PR'ed my Clean.

Jan 1: Reach 190 lbs of BW- On track.

[Herm Blancaflor]

Yesterday I helped Jen and Josie move with Matt and thier friend Trish. They treated us to a Thai dinner which was full of non-paleo diet friendly things! I had the Red Curry Duck, Chocolate cake, and ice cream! :p

Today, helped Thom coach his annual Triathlete strength training seminar. Afterwards, did a workout:

Snatch
40/2 x 4
50/2 x 2
60/2 x 2
70/2
75/1 x 2
80/1, fail, then 2 successful attempts
82.5/1, fail, then 1 successful attempt (PR!):)

C&J- didn't feel up to it, so stopped at 40 kg and then did:

Front Squats
60/2
70/2
80/2
90/2
100/2
110/2
115/2
120/2

Shoulder Press - worked up to 80/1
Push Press -worked up to 75/3

Left shoulder is feeling crappy!

[Herm Blancaflor]

CF.com WOD from Thursday, October 30, 2008

"Angie"

Pull-up Split: 4:51
Push-up Split: 8:20
Sit-up Split: 12:50

15:40 (PR)

[Herm Blancaflor]

C&J

40/2
50/2
60/2
70/2
80/2
90/2
100/1, FAIL (still got it but an ugly clean and pressout), 1

I thought my left shoulder would complain more, but it was actually my right hip that I felt the most, likely due to the 170 kg back squat last week. I am going to lighten up the loads for the rest of the week in preparation for the Golden West on Sunday the 9th (5 days away!) :eek:

[Herm Blancaflor]

run 5k:
24:33

Snatches
up to 60kg. Worked on technique. Right hip is buggin.

[Herm Blancaflor]

Tapering for the meet...

Clean & Jerk (all singles)

40x2
50x3
60x3
70x2
80x4

Left bicep and shoulder are in pain. Going to rest on Friday.

[Herm Blancaflor]

Left bicep problems. Have to pull out of the meet. This isn't as depressing as it would have been if I were training for it 100% for a few months...truth be told, I didn't know if I was going to compete until 2 weeks ago.

I am taking 9 whole days off from ANY training, starting today. According to my training log, I haven't taken any time off since the Mt. Whitney trip, and that wasn't really counting as "time off".

I did a short workout today, after making the decision to pull out of the meet.

Run 800m
50 GHD Sit-ups
50 GHD Hip Extensions
Run 800m

Time: 13:04.

[Herm Blancaflor]

We set up for the meet on Saturday afternoon. It's amazing what a handful of people can do within a short period of time to set a whole gym
space up for this type of event!

I had a cheat meal on Saturday afternoon, basically a free-for-all cheat window of 1 hour, from 3:30-4:30 PM, consisting of 1 pound of spinach dip with 1/2 bag of chips, a pack of 10 sweetened ricecakes, and some nectarine/peach jam. Carb overload...fell asleep HARD for more than 12 hours...the carb induced coma is my favorite part about carb overfeeds!

So it is here. 8 more days of no workouts. This gives me time to focus on diet and flexibility. I may even get further down in bodyweight this week if I stay disciplined. I have 3 massages lined up for next week. During this week, the next 6 week push will be determined. I hope this layoff will encourge me to take more regularly scheduled layoffs in the future.

[Herm Blancaflor]

Monday 11/10

Stretch and foam roll for 1 hour, (therapeutic) massage with Angelo 1/2 hour. Lots of adhesions in my lateral quads and my shoulders are a mess.

Tuesday 11/11

1 hour (deep tissue) massage with Dave. Then some stretching for about 5 minutes immediately afterwards. Dave focsed on my lower extremities. I am especially tight and bound up in my vastus lateralis, glute medialis, iliotibial band, and anterior tibialis.

Wednesday 11/12

1 hour therapeutic massage with Angelo. I can still feel a bit of twinge on the belly of my bicep, but it's getting way better. Left shoulder is a bit tender today for some reason. I'm not too beat-up from yesterday's bout with Dave. Hips are feeling average today.

Thursday 11/13

Stretching here and there. Beginning to think there is something more wrong in my left shoulder than I previously thought. It still hurts pretty badly when I extend my arm directly overhead. I saw Chris (Physical Therapist) tonight.

Bad news:
Chris determined that I have a supraspinatus impingement/inflammation on my left shoulder. He gave me a few rehab exercises to do. For now I need to stay away from overhead presses and jerks, pull-ups, and any other upper body movements which cause any pain in the shoulders.

Good news:
After this week of recovery and rehab exercises, I will continue the rehab stuff. I will concentrate on deadlifts, back squats (and front squats if shoulder agrees with it), core flexion and extension (think GHD), running, and double-unders. I can still work out without overhead movements!

Unrelated:
My left quad/IT band is KILLING me. Foam rolling has been done every day, and it's still feeling bad. Maybe I just need to run on it?

Friday 11/14

1 hour massage with Dave (deep tissue). He focused on my rotators and arms. Left side especially. It will be sore for a while!

3 rounds:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

Some thought to my next few months leading up to the CF Games qualification events in May has led me to this general scheme:

Nov 16 -Dec 27 (6 weeks): rest/rehab the shoulder, get to 190-195 lbs in BW, work on running speed/endurance, squat strength, deadlift strength, sit-up strength endurance.

Dec 28 - Jan 3 (1 week): Rest week. Massage therapy, stretch, foam roll.

Jan 4 - Feb 14 (6 weeks): Olympic lifting, squats, deadlifts, and sprints.

Feb 15 - 21 (1 week): Rest week. Massage therapy, stretch, foam roll.

Feb 22 - Apr 4 (6 weeks): Oly lifting supplemented with Crossfit.

Apr 5 - 11 (1 week): Rest week. Massage therapy, stretch, foam roll.

Apr 12 - May?: Crossfit with supplemental Oly lifting. Final prep for the CF Games qualifier.

Week after Qualifier: (1 week): Rest week. Massage therapy, stretch, foam roll.

Late May - July 5: CF Games prep.

July 6 - 10: Taper.

July 11-12: CF Games

Saturday 11/15

3 rounds:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

Sunday 11/16

9 days in the bag. Thank goodness, the end of my rest week! Shoulder is still feeling really crappy.

3 rounds:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

Then did a few reps each of low bar squats and deadlifts with a broomstick. I can hardly wait to squat, deadlift and run tomorrow!!! :)

Foam roller and ice on the left shoulder/supraspinatus in the evening.

[Herm Blancaflor]

Work Sets in bold

Low Bar Back Squats (a la Mark Rippetoe)
20/5 x 2
50/5
80/5
100/5
120/5
130/5
140/5
Total Volume = 1950 kg over 3 sets

Deadlifts
120/3
150/3
170/3
200/5
210/5
Total Volume = 2050 kg over 2 sets

[Herm Blancaflor]

Shoulder feels a bit tender from yesterday, going to have Angelo work on it at 2 PM today. Tried hanging from a pull-up bar, kinda hurts, tried pressing overhear with a 15kg bar, going past the forehead hurts, and tried Wall-Ball, which doesn't really hurt it too much (150 Wall-balls for time is not yet doable).

Did a few bits of stretching and warm-ups then went into the same "Half Michael" I did on 11/7/08:

For time:
Run 800m
50 GHD Sit-ups
50 GHD Back Extensions
Run 800m
Time: 12:11 (almost 1 minute faster than 11/7!)

I like this workout. I will try to get good at it while my other stuff heals.

Cooldown...my therapy!

3 rounds:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

[Herm Blancaflor]

9 AM
3 rounds:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

5 PM: Went in for some ultrasound and cross friction on my left supraspinatus with Tony. Thanks a million bro!

6 PM: Back Squats with Randy U!

Low Bar Back Squats (a la Mark Rippetoe)

Warm-up sets:
20/5 x 2
70/5
100/5
120/3
130/3

Work sets:
140/5
140/5
140/5
Total Volume = 2100 kg over 3 sets

Rt. Hip is a little sore after that! We shall see how some good ol' foam rolling works.

Coach Rippetoe suggests a 10 lb (4.5 kg) increase from workout to workout is great. With that in mind, I will get all of my working sets up to 140 first (opposed to Monday's working sets of 120-130-140), then gradually increment the weight up each workout.

On a food note, I was doing my regular Paleo diet without really measuring it out zone-wise, but here's what I came up with on FitDay.com for my regular 2 cups broccoli, 4 oz chicken breast, 1/2 cup almonds and walnuts, and 2 tablespoons olive oil combo:

920 calories
73.8 fat grams
22.8 carb grams
50.5 protein grams

I knew it was more than 600 calories, but sheesh!

[Herm Blancaflor]

9:50 AM
Tabata Row

20s on/10s off, 8 rounds

113m
110m
110m
109m
108m
106m
106m
105m

10 AM: Massage-Dave-shoulder/rhomboid/upper back emphasis. My left side is KNOTTED! :(

post-massage: easy 2k row at 3:00/500m pace, to get the blood flowing through and moving the "junk" out of the muscles.

[Herm Blancaflor]

6 PM

Low Bar Back Squats (a la Mark Rippetoe)
Warm-ups
20/5 x 2
70/5
100/5
120/3
Work sets
145/5
145/5
145/5
Total Volume = 2175 kg over 3 sets

Deadlifts
Warm-ups
70/2
120/2
170/2
200/2
Work set
220/5
Total Volume = 1100 kg over 1 set

1 round:
Pull-downs to the front w/50#/25 reps
Thumb-up lateral raises w/3# DBs/25 reps
Partial range shoulder press w/3# DBs/25 reps
All done with scapular retraction.

Saturday, 11/22

6AM

Woke up sore in my lower back. I felt the soreness coming on last night. I wouldn't call it acute pain, but right now spinal flexion hurts a bit. Indicates spinal erectors were worked hard. My left glute max seems a bit strained as well. Advil and ice!

Afternoon/evening: Helped Jen and Josie move AGAIN! Basically, they found the type of place they were looking for to begin with in the same complex. Down the stairs and across the way, by the time I got there after my 11 AM client, they were almost done!

Then once things were all moved in, we ate a "pre-thanksgiving dinner", lots and lots of cheese, turkey, desserts, potatoes, and GRAVY! I am stuffed and don't feel like doing anything :)

Sunday, 11/23
Lower back and glute are slowly getting better, but I can still feel them intensely in the morning upon waking. More ice and ibuprophen should help it out.

[Herm Blancaflor]

2:00 PM

Today's CF.com WOD looked delicious today... I thought to myself "if I'm careful, I can do all of the movements!"

...AND I DID!!! :D
___________________________
Sunday 081123
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.
________________________

almost* as Rx'ed: 30:28.

*Forgot the Back Extensions on the first round, so I made them up after the 2nd round's push-ups. Forgot if I did 2 or 3 rope climbs on round 2, so I did another one...just to cover my bases!

(The 150' of lunges ended up being 50' section done 3 times with 12 steps per 50', so total each round was 36 long stride lunges.)

Wow. That freakin' was tough, but feels great right now, about 10 minutes post workout. How quickly metabolic conditioning goes away when it's not kept up!