Monday, February 28, 2011

Fitness Is...


Don’t deprive yourself.

By our very nature we are pleasure seekers and pain avoiders. We prefer winning to losing, happy endings to sad, success to failure. To ignore the existence of this emotion in an attempt at pseudo-humility is to mislead ourselves. The truth is that satisfaction is vital to our morale and to our progress and we have to embrace it. In my experience there’s only three types of satisfaction people get from training: long-term personal investment, a sense of accomplishment, and the chemical high. These work in concert to create a perception of training that is either positive or negative depending on the relative levels of each.

Personal investment is the idea that by training strength, endurance, mobility, etc. we are building towards an improved existence in the future. We put in heaps of time and effort now, seeing only small gains, and we get big rewards in the end.

To simplify this, think of your body like a public company you can buy stock in. The relative cost of buying in (exercising regularly) at 30 years old is pretty low. Maybe you sacrifice a few beers here and there, or a few hours sleep occasionally, but for the most part it’s a manageable cost. The return you get on this investment, however, is staggering. Play out your next 40 years. The choices you made at 30 will manifest themselves into a different set of choices you may or not be able to make when you're 70. Nursing home or cruise line? Diabetes medication or Grandson’s birthday cake? The price per share on your health is going to go through the roof as you age and the more shares you purchase now the better. For those of us who train, this grants us a sort of peace of mind—reminding us that even on those days we don’t feel like training we are making a choice that will pay off in the long run.

Sometimes, though, the thought of an able-bodied retirement is too far off to get us to the gym. Not everyone is content to be a party planner; many of us need a few small victories here and there to harden our resolve. Think of the time you hit a 5 card 20 and the dealer flipped 19. How many losing hands was that one victory worth? Or when you channeled Michael Jordan on the inter-mural court and hit the game winning shot. How many fade-away airballs did that shot buy your conscience? It’s the same with training. The feeling you get after a PR lift or a record time is priceless. Mastering a new skill will keep you coming back for months. When you outperform your own expectations there’s nothing you want more than to do it again. And again. And again. It motivates you to train when you're sick, tired, and cranky. If you post the fastest time or the biggest lift it's an expression of physical dominance. In that moment you are the Alpha, the crème de la crème, the top dog. These moments may be few and far between but the memory of them endures through failure after failure. It’s why CrossFit forges communities of members that don’t quit. The slightest opportunity to feel this good is reason enough to keep coming back to the gym.

Finally, perhaps nothing is as intoxicating as the chemical response our body has to intensity. Everyone knows that anxiousness they feel before an intimidating workout… Your insides are up and down, slamming around in your stomach like a swarm of bees. Where else do credit card toting, tax-paying adults get to feel so much like skittish acne-ridden teenagers? This transformation in itself is a rare gift, and, in it’s own way, supremely satisfying. But it gets better.

Just the other night I found myself driving home from a session in something of a daze. There was a line of braking cars honking and blinking in front of me and a couple of emotionally stunted DJs cackling on the radio. None of it seemed bothersome. I was acutely aware of everything yet disturbed by nothing, a happy balance between tuned in and tuned out. My mind was relaxed and uncomplicated, free of the usual career, family, and personal burdens. I was only conscious of the breeze through my window, the fading light outside of it, and the humming soreness still clinging to my muscles. I was in a moment beyond commotion, having forged some sort of super-connection with my surroundings that I can only describe as surreal.

That feeling right there is it for me. The other stuff is great—investing in my future, accomplishing goals, etc.—but it pales in comparison with the raw, visceral satisfaction of that moment. I was undisturbable. Beyond distraction. Take all the rest of it away and I’d still train my ass off to create that scenario over and over and over again. If you’ve been there before, you know what I mean. To live in this state, even for just a few minutes, is worth a lot in a society obsessed with uproar.

Finding that kind of satisfaction in something as objectively good for you as training is like riding a wave during a perfect storm. We have to seek out and relish our opportunities to be this fulfilled. That means showing up and pushing limits. That means constantly re-evaluating why we spend the time and effort doing what we do. And it means enjoying our time on top of the heap when it comes.

Sunday, February 27, 2011

Anywherefit Iceland Update

Last day in Telluride today was amazing. Rode hard all day and have the bumps, bruises, and localized muscle soreness to prove it. We have a great night planned to send us off so hopefully all those pains will fade away soon. I'm definitely sad to leave but am looking forward to resuming training in full force next week.
On another note...only 20 spots remain for August's Icelandic adventure. If you want in, send your $150.00 deposit via Paypal to

Saturday, February 26, 2011

Day 2

Today there were some flurries and low visibility so we bypassed skiing and explored downtown instead. We jogged from place to place, did some wall muscle ups, handstand pushups, L-sits, dips, pullups, and cliffhanger climbs. All of this was intermittent and done with low levels of intesity. More experimentation and having fun than anything else.

Friday, February 25, 2011

Telluride, CO

WOW. This place is amazing. Day 1 in the books and we're off to a flying start. Skiing all day: hard falls and beautiful vistas. Heading out for the night for some culture. Happy Weekend people!!!

Wednesday, February 23, 2011

Anywherefit Iceland Details

Many of you have signed up for updates, so this post is old news for you. The rest, you better get on it before your spot gets taken...
Flights - Start looking for your own flights. Working with the airlines/travel agents has not yielded us any substantial benefits so don't wait on this. Look for flights arriving into Reykjavik before 4 pm Friday, August 12th and leaving Sunday, August 21st.

Itinerary - I'm going to keep this semi-specific, just in case any of the companies we're using change in the next 6 months. This trip will begin in the south with a 23 kilometer trail run/hike through one of Iceland's many beautiful canyons on Saturday the 13th. We're accounting for people of different speeds and abilities so don't worry if you're not an Olympic caliber distance runner. Finishing is the key here. From there we will be venturing into the Highlands for a few days of camping, hot springs, exploration, and workouts. We'll be utilizing the equipment we bring (kbs, barbells, sandbags, weight vests, rings, jump ropes, etc.) and whatever we find while we're there. Next we head north for whitewater rafting and short hikes. These activities will constitute the workouts for their respective days, but don't worry...they will more than suffice. Finally we head back to the coast to hike the Snaefellsjookull Glacier and train on the black sand beaches. We will enjoy some rest time as well. Rounding out the trip, we return to Reykjavik on Saturday the 20th to participate in its annual marathon. Each person on this trip will sign up for a distance--however far is up to you. Afterwards we will join the party and enjoy ourselves before flying out the following day.

Food - You will be provided with breakfast, lunch, dinner, and 3 snacks throughout the day. All of this food will be high quality, locally purchased, and professionally prepared. For breakfast and lunch, expect things that you can grab on the go, i.e. fruit, cold cuts, hard boiled eggs, yogurt, sandwich stuff, etc. For snacks expect jerky, nuts, fruit, and vegetables. Dinner will be bar-b-qued each night by our chef. This is not a luxury cruise so don't expect 5 star cuisine. That being said, you will eat well.

Accommodations - We will be staying in cabins and guest houses most of the trip, with the exception of when we are in hotels in Reykjavik. Expect your lodgings to be comfortable but Spartan. When we are in the Highlands we will be roughing it.

Staff - Along with myself, you will be guided and coached through this adventure by some of Iceland's finest: CrossFit celebrities Sveinbjorn Sveinbjornson and Annie Thorisdottir, as well as Bootcamp instructor Asta Stefansdottir. Additionally, we will be bringing a chef to cook and a certified EMT for First Aid. You will be in VERY good hands.

What to Bring - You will need good shoes, plenty of socks, and protective outer wear. August is the most beautiful time of year in Iceland, but there will be moisture and a little wind I can promise you. Bring a daypack for snacks and valuables. There will be plenty of time and opportunity to explore the local haunts away from the group, so bring your camera and any souvenir funds you like.

How to Pay - People are showing interest from all over the world so I have created a PayPal account to make it easier to transfer funds. It can be found by searching my email address ( There has been a lot of interest and only 40 spots are available so a $150 non-refundable deposit will hold your place. The total cost is 1500.00. Once the 40 spots are gone, they are gone. We will not require full payment until July 1st.

I'm very excited all of you have expressed interest. This is going to be the experience of a lifetime. Please contact me with any questions you have...

Sunday, February 20, 2011

Forresthill Bridge

Workout of the Day


Run the Mountain

From the American River creek bed to the top of the Forresthill Bridge (>700 ft)


10 KB swings/1 HSPU

10 KB swings/2 HSPU

10 KB swings/3 HSPU

etc. until 10 swings/10 HSPU

The sun was shining this morning and the forecast only called for a slight chance of rain. Coupled with the fact that next week is a de-load week, there was no reason not to get out and explore. Gabe, Vince, and Nick made the drive up from Stockton around noon and met Sarah and I in Folsom. From there we carpooled the 20 minutes or so up to Auburn.

There were a few gathering clouds on the ride up and I began to second-guess the decision to go for this thing on such a day. As soon as the bridge came into view these reservations were swept away. This thing is UNREAL. It’s at least a half mile across and the ravine it spans falls away so immediately that it catches the eye by surprise. The riverbed is visible from the bridge, but only as the thinnest of green snakes flecked randomly with splotches of white water. From the pullout we had to walk only about a hundred yards or so to the staircase leading to the trail. With kettlebells in tow, the 5 of us made our way carefully down to the base of the lateral-most cement footing. From there our gaze stretched the length of the valley and it was, in a word, breathtaking. Beads of rain still clung and dropped intermittently from the undercarriage of the bridge, catching sunlight as they fell and obscuring the landscape with blinding specs of white. It was like something out of a Robert Frost poem.

Once we had drunk our fill of the scenery, we made our way down the switchback trail to the bottom of the ravine. There are plenty of routes up and down the side of this canyon, so we were careful to pick one that combined expediency and realism—meaning not too direct, but not too indirect either. The first leg of our version went from the water up the slope about 50 feet or so along loose and muddy terrain that was so steep that we crawled most of it. From there we caught the switchback and ran under the bridge, slowly climbing back and forth for the subsequent 650+ feet to the top.

Legs were exploding. Lungs were dry and acidic. We didn’t time the run, but it had to take somewhere north of 10 minutes to complete and everyone was gassed. I even felt some effects from the altitude towards the top.

After 20 minutes of sprawling recovery, we took up the kettlebells and did the above ladder. The handstand pushups felt as good as they ever have—I didn’t break sets until the round of 9. Our times were as follows:

Blair – 7:44

Vince – 8:07

Gabe – 8:24

Nick – 8:48

I really enjoyed this day and the people I was with. Big thanks to the Stockton guys for driving out and getting it done on the hill. Check them out at CF 209 Sport. Looking forward to the next round.

Saturday, February 19, 2011

New PR and Hell in the water

Workout of the Day

WOD 1 – in the morning…

Hand Balancing

5 x 5 ring handstand pushups w/ 2 minute rest

4 x 40 foot lateral handstand walk along wall (2 each direction)

WOD 2 – in the afternoon…


Back Squat 3, 3, 3, 3, 3

Weighted Chin up 1, 1, 1, 1

WOD 3 – in the evening…


Complete the following in 2 minutes:

50 yard swim

AMRAP meters on a C2 rower

Rest 2 minutes between rounds, repeat 3 times for total meters

Pretty incredible day today. The early morning gymnastics were fantastic—felt very comfortable upside-down on the rings and the lateral walks taxed my shoulders in a different way than walking forwards. They also made it quite clear that my right arm has far more control than my left, not that this is in any way a shocker. Just another thing to work on.

This afternoon I went to CF East Sac to do some heavy back squatting. I’d only been doing fronts for the past 3 weeks (and I suck at fronts) so I was pumped to get back to doing something I’m relatively good at. I gradually worked my way up from 335# to 405#, making every lift successfully. The last set at 405# definitely took some fight but I made it with solid depth on all reps. Huge deal considering my previous 1RM is at 425#. This gives me a ton of confidence that this number has gone up. Right afterwards I made 4 attempts at weighted singles on the chin up bar, topping out at 132#. Was 2 inches from making 141 but couldn't finish it.

Finally, the evening WOD was brutal. Brian Nabeta invited Travis and I over to Arden Hills country club for a rainy night at the pool where he trains and coaches some of the US’s brightest swimming stars of tomorrow. He is a huge resource and I couldn’t be more grateful for his time and generosity. He’s also 6’3” and a beast of a swimmer/rower. I knew that doing the above interval next to him would force me to put out maximal effort for the entire time. Read: leg cramps and dizziness after round 3.

The first 50 yards I was only a few strokes behind, hopping on the rower maybe 40 meters behind and closing that distance to 20 by the end of the 2 minutes allotted time. The second 50, immediately following a 2 minute break, was not so kind. Brian was at least 7 pulls into his row by the time I strapped in, and I was wasted and sucking for air. Still, I pulled like hell and managed to make up a little ground. The final 50 yards I felt like a drowning rhinocerous, thrashing the water and praying for the wall to reach out and save me. Luckily, he too was dying by this point and the difference between us was closer to the first round than the second. In all, I pulled 1138 total meters on the erg, a solid 120 behind his mark of 1258. Travis went into survival mode and came home with 660 for his part.

Pending the morning weather report, I should be venturing up to Auburn with Gabe and Vince from CrossFit 209 Sport tomorrow to go check out the famous Forresthill Bridge. Apparently there is a set of stairs that runs from the bridge all the way down to the ravine below, approximately 800 vertical feet. Eeker. The video below is from the afternoon squat session. Enjoy.

Thursday, February 17, 2011

Slamming Ropes

Workout of the Day

WOD 1 – in the morning…


Pistols 10, 10, 10

Hollow Rocks 3 x 30 seconds

L sits w/ 3” elevation 4 x 20 seconds w/1 minute break

Kipping pullups 20, 20, 20

WOD 2 – in the afternoon…


Single leg DB deadlifts 5, 5, 5, 5, 5

Strict Press 5, 5, 5, 20

Glute ham raise 10, 10, 10

Close grip bench 10, 10, 10

WOD 3 – in the evening…

5 minute AMRAP

5 deadlift (315#)

20 rope slams

Great day of training today. Had to alter the afternoon session a little to avoid doubling-up on the conventional deadlifts in the evening, but I actually liked the single leg variation for a change. All it took were 75# dumbbells to tear up my posterior chain and throw me off balance. I fully expect to feel them tomorrow.

The evening WOD was extremely intense and completely exhausting. 5 minutes of all out effort combined with a couple of total body movements and I was laid out. The first few rounds went quick but the deadlifts got heavy just as fast. By the 4th round I was completely sucking gas. Wound up getting through 5 rounds before the time ran out. Check out the video below.

Wednesday, February 16, 2011

Rest Day

Recovery WOD

Lymphatic system release

I stumbled across an article on this the other day and figured I'd give it a whirl. Really, it’s just using specific stretches to try and release pressure that may be inhibiting the lymphatic system from doing its job. Nothing exotic, but seems like there’s something to it. I did the stretches this morning and this evening before foam rolling my entire body (pretty banged up from yesterday). Here’s the link…

The art of athletic recovery |

Tuesday, February 15, 2011

235# Snatch

Workout of the Day

WOD 1 – in the morning…


Dip to shoulder stand 3, 3, 3, 3, 3

Tucked back lever 5 x max hold

WOD 2 – in the afternoon…


Snatch 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

WOD 3 – in the evening…


20 minute AMRAP

150 meter hill run

20 Games style pushups

Today began and ended with a lot of promise, but in between there was ample frustration. I knew I was going to set a PR today on snatch (231# previous best). Just knew it. I felt strong and fast, I’d been getting better each week leading up to today, and I’d just watched a number of people do it on Saturday at the Throwdown. Things were primed. I made early attempts at 185, 205, and 225 without missing, then failed at 235 twice. Naturally I decided going up to 240# at this point was the right move. I proceeded to miss somewhere in the neighborhood of 10 attempts at this weight. Some were ugly, but most were painfully close to being right. I kept ignoring the impulse to stop and continued pressing on in futility.

Finally, I took off the 2 1/2# plates and dropped the weight back to 235# and made the lift on my first attempt. Probably the most underwhelming PR I’ve ever had, but it’s still the most I’ve ever lifted and I should be happy. Somehow I just wasn’t. It was somewhat of an embarrassing spectacle I put on in a lot of ways. More than that it was just plain dumb. Keeping after a weight like that probably set me back more than the 4# PR is worth in sheer mental anguish. Hopefully I’m wrong there, but I guess time will tell. I felt strong enough to lift 250… that’s what made the whole thing so frustrating.

Heading out to the hill was the best thing for me afterwards. John, Tim, Greg, and I lined it up at the bottom and let things fly for 20 minutes. Guys were throwing up, passing out, and barely able to stand after the time expired, but damn if I didn’t feel redeemed. I managed 6 rounds minus the pushups--it was a major effort and my system was fried all the way through. Now I can go to this rest day with a clear conscience J.

Monday, February 14, 2011


We have a cost estimate for the Anywherefit Iceland 2011 trip so everyone can start saving their pennies.

US $1350. I repeat, this is only an estimate.

It includes 10 days of:

-transportation in-country (combination of jeep, bus, and shuttle)


-food (3 meals and 3 snacks per day, all local organic food)

-workouts (be ready for anything J)

-equipment rentals

-spa/pool fees

-event fees

It DOES NOT include:


This you will have to figure out on your own. Most airlines route through either London or New York, so start looking early for cheap flights. Once in Iceland everything will be included. The trip finishes on the day of the Reykjavek Marathon, the biggest party of the year in Iceland. Everyone will choose a distance to run in that marathon before joining the party.

More details coming as to the specific nature of the events and locations we will be visiting. If you want to pre-register and have yet to do so, download the PDF flyer here or send your name and email address to Only 40 spots available.

Saturday, February 12, 2011

Sandy Shoes

Workout of the Day

WOD 1 – in the morning…


Handstand pushups 10, 10, 10, 10, 10 w/2 min rest

Handstand Walk 5 x max distance

Forward Rolls

WOD 2 – in the afternoon…


Front Squat 5, 5, 5, 12, 12

Weighted Chins 3, 3, 3, max @ BW

WOD 3 – in the evening…


2 rounds - rest while partner works

50 yard fisherman pull (65#)

50 yard bear crawl w/tire (85#)

50 yard kettlebell throw (35#)

Smoking day today. It was absolutely gorgeous out—so pretty that I took the racks outside to squat in the sun. There’s something about doing this that makes it impossible to be disappointed in yourself. I didn’t make 5 on any of my 3 sets @ 285 lb on front squat (4, 4, 3+2) but I really couldn’t care less afterwards. The weather just carried too many good vibrations to worry about missed lifts.

I took that short memory into the weighted chins and turned out some good numbers. I got 2 sets of 3 at 106 lb before only getting 2 on the last. Then I was able to knock out 21 strict chins at BW. This is definitely my best total ever for this exercise.

Not long after Justin and I headed over to the River Park Levy where there is ample amounts of sand and space in which to play. We brought a few tires, some bumper plates, a rope, and a kettlebell and carved out the sprint above. WAY fun, this one. The sand made a big difference, especially on the rope pulls. Even running back between exercises felt tougher. Overall I felt very strong and well conditioned throughout both rounds of this sequence but am looking forward to the weekend. The Sactown Throwdown is tomorrow at CF East Sac so things should be kicked off right. Enjoy the video.

Friday, February 11, 2011

Recovery WOD

I’ve been thinking for awhile now that recovery is underrated in this community. Sure everyone talks about foam rolling their IT bands and sitting on lacrosse balls to improve hip mobility, but what about actual recovery? Honestly, most of us don’t have time to dedicate to this art because we flat out train too much. 3 days on/1 day off only leaves one day per 4 to regenerate and that just isn’t enough to make a dent. As I’ve recently adopted a different approach (1 day on/1 day off) this has become less of an issue. And, since I have more time to dedicate to it, I figured I might as well share my experiences.

Recovery WOD - Contrast Therapy

5 rounds for completion

90 seconds cold submersion (50 F)

90 seconds hot submersion (100 F)

Evaluation - NOT for the faint of heart, but suitable for all soreness levels.

Here’s the scoop on contrast therapy… Some studies have shown significant fluctuations in blood flow during contrast therapy sessions—slowing down from hot to cold and vice versa when going from cold to hot. Additionally, when looking at blood marker changes, contrast therapy was shown to reduce creatine kinase (a marker of inflammation) and blood lactate concentration at a similar rate as active recovery. Very cool right? Finally, following exercise, contrast therapy was shown to decrease girth measurements, increase joint range of motion, and improve perceptions of soreness.

To be fair, there are plenty of nay-sayers out there when it comes to this type of recovery and really very little concrete evidence beyond what is written above to support it. No one argues that vasodilation and vasoconstriction do not occur while submerged, only how much the manipulation of the blood flow is actually helping the body recover. I submit that if contrast therapy creates a physiological situation even remotely similar to that of active recovery (a light workout) without the impact and stress of such a routine, then it is worth doing. The last thing I need on a day off from training is more training. We all know how that session goes. “Hey Blair, you wanna work on some ring handstands?” “Maybe pull this sled a few meters?” Before you know it, you’re lying on your back exhausted and laughing at your own stupidity.

And let’s not discount the anecdotal evidence either. Just about everyone I talk to likes the way they feel after going through this. I, for one, know this type of therapy makes me feel M-E-L-L-O. Things don’t hurt as bad and all I want to do is take a nap. It’s like the nervous system has been lulled into a relaxation coma where tissues can regenerate far quicker than they otherwise should.

If you’re thinking to yourself it’s too cold and uncomfortable, don’t worry—you can keep your skirt on in the pool. All other objections are overruled. Do this and start feeling better.

Thursday, February 10, 2011

Sandbag Cleans

Workout of the Day

WOD 1 – in the morning…


Pistols 10, 10, 10, 10

Hanging hip tucks 10, 10, 10, 10

Hollow rocks 3 x 30 seconds

WOD 2 – in the afternoon…


Deadlift 5, 5, 5, 5 x 1 split set

Strict Press 5, 5, 5, 20

Bent Row 10, 10, 10

Weighted Dips 10, 10, 10

WOD 3 – in the evening…


100 Sandbag cleans to placement (100# to 5 ½ foot ledge)

Another dominant day on the new plan.

Got some heavy duty core work in this AM, playing around with different skills on the pullup bar and inevitably working my way towards front levers. I was able to hold it steady in a crouched position but still no way to do it fully extended. While trying to accomplish this I determined my abdominal hollowing sucks big time. So not only did I finish of the session with some time rocks, but I made my students do the same drill on yoga mats later in the day. Hollow all day.

Not much happened of consequence in the afternoon, but this evening was another winner. A more simple WOD cannot be designed. 100 lbs of sand in a bag with a 5 ½ foot ledge looming above it: put the bag on the ledge 100 times as fast as you can. Boom. Completed it in 9:59, but really didn’t figure out the most efficient technique until somewhere around 65. Up to that point I was fighting the placement, the grip, and the tempo of the exercise. Rookie moves, all. From 65 on I was like a machine and finished strong. If I were to do this again I’d expect to finish in under 9 minutes. The video is below.

Wednesday, February 9, 2011

Rest Day

I wish this were a real place...

Tuesday, February 8, 2011

225 lb x 2

Workout of the Day

WOD 1 – in the morning…


20 minutes back and front lever practice

10 minutes ring handstand practice

WOD 2 – in the afternoon…


Snatch 2, 2, 2, 9, 9, 9

Kneeling box jump 8, 8, 8, 8, 8

GHD situp 15, 15, 15, 15, 15

WOD 3 – in the evening…


1200 m run/50 games style pushups

800 m run/50 games style pushups

400 m run/50 games style pushups

Rest as needed

2 x 120 m sprints w/1:30 rest

Felt amazing today, even after a way too long day of super bowl spectatorship and over-eating. The front and back lever practice was very challenging but effective, and the ring handstands are getting easier. I needed to get going a bit faster this morning though, 30 minutes with this stuff just wasn’t enough before heading to work.

The afternoon brought some redemption however. For my doubles today I started out at 205 lb, but missed my second attempt twice in a row. After back to back fails I decided that going up in weight was the answer. So I moved to 215 lb and nailed them both. Then I went to 225 lb and made both again. This was a huge PR for me!!! This is incredibly encouraging considering my previous best 1RM is only 6 lbs above that number. I literally cannot wait until next Monday for singles. I rounded out the O-lifting with 3 sets at 165 lb, but only managed 6 on the 3rd instead of 9. By that point I was just too fried.

Still on a high from the snatches, the evening conditioning sequence felt pretty light. John and I went to our high school alma mater to use the track and do battle with swarming mosquitos. Severe issues with those blood suckers lately. The runs felt comfortable all the way through, which probably means I should’ve run faster. It’s just hard to tell how hard to push on a longer met-con like this. The pushups turned out to be the crux—30 in a row the first set, tens from there until the third, and fives the rest of the way. My total time was 15:50. John finished at 17:16.

Full day of rest tomorrow, hopefully including a bunch of foam rolling and a hot/cold contrast session at the local globo gym. Don’t judge.

Monday, February 7, 2011

Rest Day

Classic Anywherefit T-shirts available in online store
water from iceland - thjorsa, Eyjafjardharsysla

Saturday, February 5, 2011

Josh Courage in town

Workout of the Day

WOD 1 – in the morning…


3 x 10 wall handstand shoulder taps

3 x max distance handstand walk

Handstand to front rolls

WOD 2 – in the afternoon…


Front Squat 5, 5, 5, 20

Weighted Chins 5, 5, 5, 20

Hip adduction 10, 10, 10

3 trips up the horizontal rope ladder

WOD 3 – in the evening…


21, 15, 9 Squat Snatch (135#)

9, 15, 21 Knees to Elbows

Starting to find a groove with this new one day on, one day off split. This morning I rolled things out pretty extensively and got into some tumbling and hand balancing. I was able to hold static handstands and roll into a split landing on consecutive exchanges. Not gonna go so far as to say I’m an expert, but progress is being made.

The front squats and weighted chins went well (275 and 80# for 5, respectively) but the more fun event was the evening couplet at CrossFit West Sac. My good friend and training partner Josh Courage was in town from the bay area visiting some of the Sacramento boxes so this was an extra special treat. Rick and JP were very welcoming and had a great workout planned for the group.

Things started smooth, the snatches not feeling too heavy off the bat. But somewhere around the 17-18-19 range my low back started to ache pretty bad. This had to be due to leftover soreness from deadlifting on Wednesday and the fatigue from the earlier front squats. The middle set of 15 took me a while to get through and the final set of 9 wasnt easy, but I managed to post a respectable time of 9:15. Wasn’t quite fast enough to keep up with Josh at 9:11… tip of the cap to him on this one.

Tomorrow I’m going to take him by the CrossFit Anywhere space then head out for some fine weather enjoyment. For video footage from tonight’s WOD check his site at Courage Performance

Friday, February 4, 2011

Anywherefit Iceland 2011!!!

At long last the timeline and schedule of events is set. Only 40 spots will be available and prices are coming soon. Follow the link below to download the official flyer and email the requested information if you are considering joining us.

Thursday, February 3, 2011

Truck Push and Spider Climbs

Workout of the Day

WOD 1 – in the morning…


Pistol Squats 10, 10, 10, 10

Kipping Pullups 20, 20, 20, 20

Strict Toes to Bar 10, 10, 10, 10

Rest 2 minutes between all sets

WOD 2 – in the afternoon…


Deadlift 5, 5, 5, 20

Strict Press 5, 5, 5, 20

GHD raise from floor 10, 10, 10

DB Push Press to eccentric 10, 10, 10

Dips 10, 10, 10

Back Extension 10, 10, 10

WOD 3 – in the evening…


For time:

100 meter truck push

10 spider climbs (15 ft ladder)

20 wall climbs (6 ft wall)

Looong day today. I felt fine going in, so I think Monday’s workload was appropriate. Today, however, I think I may have over programmed the middle session. In retrospect I don’t think it’s necessary to have 4 assistance exercises in addition to the main lifts (deadlift/strict press). I would have been just fine doing only dips and back extensions, so that will be adjusted next week.

Skill-wise in the morning things were a little rickety. It’s been awhile since I’ve done pistols and they continue to be a weakness. Ankle flexibility is just so hard to come by it seems… add it to the list of areas to improve I guess. The pullups and toes to bar felt great so both will be increased next week.

During the lifting session I pulled 365, 375, and 375 for my heavy sets and did 295 for the set of 20. My grip gave out during this longer round so I had to drop to reset after 15 and 18. My ass, back, and forearms were like jelly for a good 5 minutes afterwards. The presses felt strong and all the assistance work was effective, but, like I said, in sum this was just too much to be saddled with in one session.

Needless to say, by the time I got to John’s house this evening I was feeling pretty spent physically. But his energy is infectious and I was able to rally up for the day’s final act. We rolled his ’74 Blazer out of the side yard and took it over to the Fire Academy training grounds for the met-con described above. As bad as the 100 meter push sounds, it was the spider climbs that did us in. Hooking our heels on the top side of the ladder and using the under side of the rungs, we pulled ourselves up and down the 15 foot length of aluminum 10 times. This took at least 5 minutes apiece and there were a few times that “hanging on by a thread” could not have been more apt a phrase. My arms were so full of blood that I could barely use them while hurdling the 6 foot police wall down the track. It was more of a wall flop than a wall climb. I finished in 8:46 and John finished in 9:36.

Looking forward to a good night’s rest and some mobility/recovery work tomorrow. Below is the video from Monday night at the Capitol. Enjoy.

Tuesday, February 1, 2011

3 Wods

Workout of the Day

WOD 1 – in the morning…

All rings:

3 x 5 skin the cat

3 x max MU w/ 2 minute rest

3 x 3 ring dip to inverted stabilization

WOD 2 – in the afternoon…

Snatch 3, 3, 3, 8, 8, 8

Box Jump 5, 5, 5, 5, 5

GHD Situp 10, 10, 10, 10, 10

WOD 3 – in the evening…

15 minute chipper:

Various distances and numbers of… lunges, burpees, handstand walk, inverted rows, body prop, handstand pushups, bear crawls, duck walks, and air squats

This was the first day of a new program that splits the week into three 3 WOD days, 3 rest days, and 1 endurance day. Each of the 3 wods will be either a gymnastic skill, general strength, or conditioning focus, as were today’s. I plan to follow this program for the next 3 weeks to see how the additional rest days will affect my ability to do multiple sessions in a given day as well as progress. Hopefully for the short term it will give things a good jolt.

My snatch triples got up to 205#, a new PR there, and I did the sets of 8 at 155#. Next week I’m definitely going to push to 165#. The video from the chipper got lost in imovie hell so that will have to be re-edited for tomorrow. It’s too bad—John and I got after it pretty good and had a ton of fun doing so. Hopefully I can salvage the footage we shot.

Also, tomorrow more information about the Anywherefit Iceland trip this August will become available so be on the lookout for that.